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Posted by on Jul 15, 2020 | 0 comments

The Importance Of Feet Stability

Hi, Mark and Ringo coming to you from Fitness4Life. What we’re going to talk about today is what I’ve been spending a lot of time focusing on lately – and that is feet. The reason being is because that’s the only contact a person has with the ground. So if your feet aren’t in a good position, if your feet aren’t stable, it can cause a lot of problems. So you’ve got to have a good foot-to-ground contact with any activity. Otherwise, any other area in your body can be prone to break down, because your body’s always trying to be stable.

Your body is going to try to find a way to keep you protected by trying to stabilize things. If you don’t have a good foot-to-ground contact, and your feet aren’t providing a good stable base to start from, nothing above your body is going to be able to find a very good stability point either. So we see a lot of people breaking down simply because of what their feet are doing.

Sometimes, unfortunately, this can mean they have pain or problems elsewhere. You cannot only look at where they’re having pain.  Knee pain, for instance, is not necessarily a knee issue.  A lot of times you have to look at the foot and/or the hip because the knee is just taking the brunt of it. It’s not because of the knee having the problem itself. It’s just where the symptoms are. So with that being said, when I’m looking at it with any patient for almost everything that they come in with is looking at their feet first; seeing how they’re walking, seeing how they’re standing, see if they’ve got mobility, see if they’ve got stability.

Check out our YouTube page where I will demonstrate three different exercises/stretches you can do at home to help stabilize your feet.  If you have further questions, contact us at Fitness4LifePT.com.

 

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Posted by on Jun 22, 2020 | 0 comments

Trigger Points In Lower Muscle Groups

Hi, Mark at Fitness4Life PT. We have been talking about trigger points. Previously, we did upper body. I’d like to continue that discussion because now that people are starting to get out more and starting to do more, such as running and biking, we are seeing the common issues that coincide with this. People are getting calf pain and/or tightness, cramping in the middle of the night in their calves and so on. A lot of people deal with plantar fasciitis or pain on the bottom of their feet. Very common issues, especially when somebody goes back and start running again, and they haven’t been used to doing it.

We’ve all been locked up for awhile and then when you get back out doing what you did before, your body starts reacting to that, not always in the best way. You get pain. You get tightness. You have issues. If you try to just keep running through that, or working through that, chances are you will make yourself worse and then will get shut down simply because of the pain in your body.

So what I would like to remind you of what a trigger point is. It’s a tight muscle band in a group of muscles. It is typically around the size of a pea. You can’t always see it, but you’d notice it there because of the tenderness. What defines it as a true trigger point is when you press on it, it can send pain to another area. So treating the area where you felt the pain at doesn’t get you better. You have to treat where it came from. So what we’re going to do is we’re going to go over three different muscles that work the back of the leg, and can also cause pain on the bottom of the foot.

Check out our YouTube page where I will demonstrate three different trigger points that are typically active when you have pain in the lower half of your body or feet,  and I will show you how to treat these yourselves. If you have further questions, contact us at Fitness4LifePT.com.

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Posted by on May 18, 2020 | 0 comments

How To Deal With Trigger Point Pain

Trigger points are painful nodules in the muscle. The thing that makes them special is that they can cause pain elsewhere from where the tender spot is. So today, what I’d like to go over is an area of pain that a lot of people suffer from because they sit too long, or just doing daily activities. A lot of people complain of having pain all along the top of their shoulder, even up the back of their neck, and down around the top of their shoulder blade. This whole area is a common area that people are sore and painful. Headaches coming around the side of your head, up over the top of your head, and even behind your eye are also common. These can all be caused from a trigger point.

Let’s talk about trigger points. You’ve got muscles that are basically like these rubber bands. You’ve got hundreds of thousands of fibers that stretch and come back together when a muscle shortens and stretches. A trigger point is a small nodule like a knot in a rubber band. Everything around it can move but the area where the knot is.

Trigger points are typically about the size of the pea, so they’re a small area. Sometimes, because of that knot, you can have a little tight band that runs either way from it. This is when you feel like a little rope underneath the muscle. This is not be confused with a cramp. A cramp is when the whole muscle tightens and spasms up. A trigger point is just a very small nodule, and it’s always going to be painful when pressed upon.

The other thing that distinguishes it is that if you press on that knot, it can send pain somewhere else. And this is where people get confused because they try to treat where the pain is going when this actual pain is coming from a different location.

Check out our YouTube page where I will demonstrate four different trigger points that are typically active when you have pain over the top of your shoulder, or are dealing with headaches, and I will show you how to treat these yourselves. If you have further questions, contact us at Fitness4LifePT.com.

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Posted by on Apr 21, 2020 | 0 comments

The Importance Of Exercising At Home During COVID-19

Hi. Mark and Ringo here at Fyzical. Ringo’s practicing good health here during this time.  So, one thing I’ve been hearing from patients is we are going to come out of this with either having to go to Weight Watchers or Alcoholics Anonymous. The facts are if you don’t want to be the one having to go to Weight Watchers, you need to be doing exercises. Just because gyms are closed and where you might be exercising in the past you can’t get into now doesn’t give you a free pass. You’ve got all kinds of options you can do at home. You have to keep moving. This is not an excuse just to sit down and park yourself.

What I am very big on, and if you followed anything that I’ve talked about, are lower body exercises, specifically glutes. Why? Because you have to get from point A to point B. If you can curl up to 2,000 pounds but you can’t walk across the floor, it’s not going to help you. You need to be doing lower body exercises. You could do them very easily at home and you no excuses for not doing them. I’m going to show you what you can do.

First thing, though, is if you’re spending more time sitting and being at computers, it’s important that you stand every 30 minutes, even if you only take five or 10 seconds, but get out of that seated position. It is important to refresh everything, stretch everything out, then sit back down. Too many people are finding themselves sitting there for hours and they look up at the clock and they realize it’s afternoon already and they haven’t moved. Try to make yourself get up every 30 minutes.

Follow my YouTube channel. I am going to give you some exercises you can do from home. You will not need equipment. Very good for total body work.  If you have further questions, contact us today!

Follow my YouTube channel where we are going to be demonstrating some lower body exercises you can do from home!

 

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Posted by on Mar 17, 2020 | 0 comments

Pre-habing For ACL Or MCL Surgery

Today we actually have a real live patient to go over some techniques with. She was kind enough to tear her ACL and her MCL in a skiing accident. Now according to HIPAA, we’re not supposed to reveal this person, but we don’t like rules anyway, so we have April!

So, she has been coming in here every day working on pre-habing her knee prior to getting surgery. We’re not sure how soon they’re going to do surgery. A lot of times they don’t want to do surgery immediately because there’s still swelling in there, and we’re trying to get the range of motion back. So, April has a full ACL tear, she’s got a torn MCL, medial collateral ligament, so a ligament on the inside of the knee that is side to side stability. Both of these are torn. So they’re going to go in, they’re going to repair that, and then she’s going to have a long rehab road ahead of her, but she’s going to come out good.

So what we’re going to do is talk about some of the strategies we’ve been using for her prior to getting this surgery. She’s actually training for this surgery just like you would an athletic event. She wants to go in there with her range of motion max and she wants to go in there with her muscles stronger. Research has shown you come through these surgeries a lot better when you have trained for them. So if you’re out there with an ACL injury, you may want to consider some of the things we’re going to go over prior to having your surgery. If you have further questions, contact us today!

Follow my YouTube channel where we are going to be demonstrating some exercises designed to help strengthen muscles and prepare a person who is about to have ACL surgery.

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Posted by on Feb 17, 2020 | 0 comments

What Happens After An Arthritis Diagnosis

There is a diagnosis that I get a lot in our clinic from people, and I wanted to explain my take on it and what I think is going on, and that diagnosis is arthritis.

Many times I get people in here that wake up one day and all of a sudden they’ve got shoulder pain, or hip pain, or ankle pain, and they go to their doctor, they get x-rays, they get tests done, but their doctor can’t find anything, so then they’re given a diagnosis of arthritis. My thought on that is they didn’t just develop arthritis that day, they’ve had it for months or years. However,  they must have done something to irritate it, because they’d been living that way for a long time without any problems. Typically what I have been finding in here is that the mechanics have broken down or they aren’t moving enough, and when they do move  – their mechanics aren’t good, which causes the arthritis to get flared up.

A diagnosis of arthritis is not a death sentence. Most everybody has some form of arthritis as we age. Now it’s a matter of learning how to manage the pain, and how to move correctly so you don’t keep things irritated all the time. This will go a long way. This is what I tell people that are told they’ve got a degenerated joint. Let’s say you have 20% degeneration in that joint, what you’re working on now is the other 80%. You may not be able to reverse that degeneration, but we will look at what you can do to at least not progress any further, move comfortably, and be able to do everything you want without pain.

Don’t let just being told you have arthritis stop you from doing things, think that it’s a death sentence, or there’s nothing you can do for it. Follow my YouTube channel where we are going to be demonstrate some ways of movement to get range of motion and  stability through the body that can help with some of these problems. If you get further questions, contact us a FyzicalofEdwardsville.com.

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