A new branch of Gresham Sports Care PT is opening!  Scheduled for opening in the summer of 2010, the new clinic will be located in Happy Valley, OR and feature outpatient physical therapy services as well as Armworks therapy.

 

 

 Early spring is the best time to prune your berry bushes, lavender, roses, ect.  Pruning promotes more growth on these plants and helps improve air circulation which can cut down on mildew and other diseases.

 

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'Bridging' is a common exercise used in rehabilitation to activate core stabilizing muscles such as the gluteal muscles as well as spinal stabilizers.

 

The exercise is performed while lying on your back and your knees bent to a 90 degree angle with hips bent to a 45 degree angle.  Use your glutes and hamstrings to lift your pelvis off the ground into the up position as far as is allowed by your ROM or pain tolerances.  *Important Note* if you feel any pain/pinching in your low back, lower your hips back to the ground, relax and re-activate your glutes and hamstrings and lift your hips again into the up position.

 

Try holding the up position for 5-10 seconds before lowering your hips to the ground.  Complete 10 reps or as many as you can. 1-2 sets.

 

For added difficulty put your feet on a swiss ball or half foam roller.

 

Shin Splints is a common injury that affects athletes of all skill and activity levels.  It is an umbrella term which contains several different conditions, most common of which is Medial Tibial Stress Syndrome (MTSS), or 'classic shin splints'.

 

MTSS occurs when an athlete is exposed to a new variable in their training which can consist of anything from a new pair of sneakers to a change in training surfaces.  The irritation felt in the shin is due to inflammation of the connective tissue surrounding the lower leg bones.

 

Treatment generally consists of utilizing the RICE protocol (Rest, Ice, Compression, Elevation), gradual progressive resistance exercises; focusing on ankle stability and proper running gait. Over time the body will adapt to the changes in training volume/surfaces and the pain will decrease.

 

If the pain does not subside noticeably after a few weeks then you should consult your doctor to rule out the possibility of a stress fracture.

 

Some helpful tips to avoid shin splints include:

 

* Gradually increasing your training volume/intensity, avoid rapid and sudden changes.

 

* Avoid rapid changes in training surfaces (e.g. rubber track to concrete, flat ground to inclines).

 

* Properly warming-up for at least 5 min, consisting of light active exercise and stretching.

 

*Monitoring your symptoms/pain, "If it hurts, don't do it."