Let’s dive deep into what plantar fasciitis is, how shockwave therapy helps you, what its benefits are, and what to expect during treatment. We have also covered common FAQs to help you make an informed decision.

What is Plantar Fasciitis?

Simply put, it is the inflammation of the plantar fascia. It is a thick band of tissue that runs along the bottom of your foot and connects your heel bone to your toes. It plays a crucial role in supporting the arch of your foot. It also absorbs shock when you walk or run.

Common symptoms include:

• Sharp and stabbing heel pain or pain in the inner heel
• Pain that reduces with movement but returns periodically after rest
• Morning pain
• Difficulty with walking and bearing weight on that foot
• Sole discomfort

Risk factors:

• Flat feet or high arches
• Excess body weight
• Prolonged standing or walking on hard surfaces
• Tight calf muscles
• Unsupportive footwear
• Lack of exercises and right movements
• Overuse
  

While you’re resting, stretching, and using orthotics can often help temporarily but it’s not a solution. But when it becomes chronic, you need a proper treatment, and that’s where shockwave therapy comes in.

What is Shockwave Therapy?

Shockwave therapy is a non-invasive treatment using acoustic sound waves that stimulates healing in damaged tissues. It is very popular in sports medicine and orthopedics. It is also widely used in physical rehabilitation for treating tendon, ligament and muscle injuries. 

For plantar fasciitis, these sound waves help:

• Increase blood circulation in the damaged area
  
• Break up scar tissue and calcifications
  
• Stimulate collagen production
  
• Accelerate the body’s natural healing process
  
• Reduce pain by desensitizing nerve endings
  

It leads to reduced inflammation and pain relief. Shockwave therapy also helps improve mobility without having to rely on medication, injections or surngery. 

How to Get Maximum Shockwave Therapy Benefits: A Patient’s Guide to Fast Recovery

How Does Shockwave Therapy Work for Plantar Fasciitis?

During a shockwave therapy session for plantar fasciitis, a specialized handheld device delivers controlled pulses of high-energy sound waves to the bottom of the foot, targeting the inflamed plantar fascia.

The process typically involves:

1. Assessment: Your physiotherapist will examine your foot, check your symptoms, and identify the painful areas.
   
2. Application of Gel: A conductive gel is applied to the heel and sole to ensure proper transmission of shockwaves.
   
3. Treatment: The shockwave applicator is pressed against the skin to deliver rapid pulses for a few minutes.
   
4. Aftercare Guidance: The therapist may recommend gentle stretching, rest, and footwear adjustments following the session.
   

Usually, a course of 4–5 sessions is recommended, scheduled one week apart, depending on the severity of symptoms.

Benefits of Shockwave Therapy for Plantar Fasciitis

• Non-invasive and drug-free
• Quick, outpatient procedure (generally 10–15 minutes per session)
• No downtime — patients can resume light activities immediately
• Effective for chronic cases that haven’t responded to other treatments
• Promotes natural tissue regeneration

Studies have shown that many patients experience significant pain reduction within a few sessions, with continued improvement over several weeks.

What to Expect After Treatment

After a shockwave therapy session, it’s normal to experience:

• Mild discomfort or soreness in the treated area
  
• Temporary redness or swelling
  
• Minor bruising (rare cases)
  

Most of these symptoms go away in a couple of days. You may be advised to avoid certain high impact activities for a short period of time. For example running and jumping. 

You are likely to feel better after 2 -3 sessions with significant pain relief. A complete recovery usually takes 4 – 6 weeks. 

Is Shockwave Therapy Right for You?

Shockwave therapy is ideal for individuals with Acute or chronic plantar fasciitis (lasting 6 months or more) who have not found relief with conservative treatments like rest, orthotics, stretching, or physical therapy.

It may not be suitable for:

• People with bleeding disorders
  
• Patients taking blood thinners
  
• Those with nerve disorders or active infections in the treatment area
  

A professional assessment is essential to determine if you’re a good candidate for this therapy.

Frequently Asked Questions (FAQs)

1. Is shockwave therapy painful?

As a patient, you may find it mildly uncomfortable at first like a tingling sensation. Your PT will adjust the intensity based on your level of comfort and tolerance. Overall, these sessions are pretty much bearable. You do not have to bother about it.

2. How long does each session take?

Usually, a session takes up to 10 – 15 minutes. You may require 4 – 5 sessions, scheduled a week apart.

3. How soon will I see results?

Many patients feel a great deal of relief after 2 – 3 sessions. However, tissue healing needs about 4 – 6 weeks for a lasting relief. 

4. Are there any side effects?

There are minor side effects such as redness, swelling or temporary soreness. However they are likely to subside within 24 – 48 hours.

5. Is it covered by insurance?

Some private health insurance providers do cover shockwave therapy prescribed by a healthcare professional. We recommend checking with your insurance provider or healthcare facility.

6. Can I resume my daily activities after treatment?

Absolutely! Most of our patients return to their daily and routine activities immediately. However, your PT might ask you to avoid high impact activities (jumping, running etc.) and heavy exercises for a couple of days. 

Final Thoughts

Plantar fasciitis can be persistent and painful. However, shockwave therapy offers a highly effective and non-invasive solution for lasting relief. It works for everybody who wants to get back on their feet, pain-free. 

If you’re dealing with stubborn heel pain and conservative treatments haven’t worked, consider booking a consultation at Physis Rehab to see if shockwave therapy is right for you. Your road to pain-free movement could be just a few sessions away. 

Book Your Appointment Today

Stop letting joint pain dictate your life. Whether you’re located in Midtown Manhattan or Basking Ridge, Physis Rehab is your go-to physical therapy clinic for personalized, effective joint pain treatment.📍 Call to Midtown NYC Clinic for appointment : 212-706-7480

See how our patients feel about us – Physis Rehab physical therapy in Midtown & Basking Ridge, NJ

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Benign Paroxysmal Positional Vertigo (BPPV)

BPPV is the most prevalent peripheral vestibular disorder, accounting for approximately 20% of all dizziness complaints. It occurs when tiny calcium crystals, known as otoconia or canaliths, dislodge from their normal position within the inner ear and migrate into the semicircular canals. This displacement disrupts the normal flow of fluid and sends inaccurate signals to the brain about head position and movement.

The signs and symptoms of benign paroxysmal positional vertigo BPPV may include:

• Brief episodes of intense vertigo (spinning sensation)
• Dizziness or lightheadedness
• Nausea or vomiting
• Loss of balance or unsteadiness
• Nystagmus (involuntary eye movements)

Diagnosis and Treatment of BPPV: Physical therapists play a crucial role in diagnosing and treating BPPV. The diagnosis is typically made based on the patient’s medical history, a thorough physical examination, and specific vestibular tests such as the Dix-Hallpike or Roll Test. These tests provoke characteristic nystagmus and vertigo in individuals with BPPV.

The primary exercise that helps to treat the symptoms of benign paroxysmal positional vertigo or BPPV is a canalith repositioning procedure, commonly known as the Epley maneuver or the Semont maneuver. This procedure involves a series of head movements that aim to guide the displaced otoconia out of the semicircular canals, thus alleviating symptoms. You will also be provided education on home exercises and lifestyle modifications to enhance recovery and prevent recurrence.

Vestibular Neuritis

Vestibular Neuritis is an inflammatory condition affecting the vestibular nerve, which transmits sensory information from the inner ear to the brain. It is often caused by a viral infection, such as the herpes simplex virus or the varicella-zoster virus. Vestibular Neuritis typically presents with a sudden onset of severe vertigo and may be associated with hearing loss or tinnitus.

The signs and symptoms of Vestibular Neuritis may include:

• Severe vertigo lasting for days to weeks
• Nausea and vomiting
• Unilateral hearing loss or tinnitus (in some cases)
• Imbalance and unsteadiness
• Visual disturbances during head movements

Diagnosis and Treatment of Vestibular Neuritis: Diagnosing Vestibular Neuritis involves a detailed patient history, physical examination, and vestibular function tests such as videonystagmography (VNG) or rotary chair testing. These assessments help identify any abnormalities in vestibular function and rule out other potential causes.

The treatment of Vestibular Neuritis focuses on symptom relief, functional improvement, and promoting central nervous system compensation. Physical therapy exercises for vestibular neuritis include specific exercises to enhance gaze stability, balance training, habituation exercises, and vestibular rehabilitation. These exercises gradually expose the patient to various head movements and visual stimuli, helping the brain adapt to the vestibular dysfunction and restore balance and coordination.

Unlike other areas, treatment for vestibular disorder is specialized. The goal is to facilitate central nervous system to help with balance problems and dizziness. At Physis Physical Therapy our vestibular rehab PT will design and implement a treatment plan to:

• Decrease dizziness/vertigo
• Improve functional balance and safety
• Improve gaze stabilization and tolerance to motion
• Educate patients in safety and compensation strategies to control their symptoms
• Decrease fall or risk for falls
• Increase activity levels

Call us now 212-706-7480 or email us at info@physisrehab.com to see how we can help you or your loved one find relief.

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The hip labrum has several important functions:

1. Joint Stability: The labrum enhances the stability of the hip joint by deepening the socket, providing a better fit for the femoral head (the ball-shaped end of the thigh bone). This helps to prevent excessive movement or dislocation of the hip joint.
2. Shock Absorption: The labrum acts as a shock absorber, helping to distribute forces evenly across the joint. It helps to reduce stress on the articular cartilage, protecting the joint surfaces from excessive wear and tear.
3. Lubrication and Nutrition: The labrum assists in creating a fluid-filled environment within the joint, allowing for smooth movement and providing nutrition to the surrounding cartilage.
4. Load Transmission: It helps to transfer the weight-bearing forces from the femur to the acetabulum, ensuring proper distribution of forces during weight-bearing activities.

Given the critical functions of hip labrum, it stands to reason that injuries/tears at the labrum can cause significant limitations in day to day life. A labral tear occurs when there is damage or a partial/full detachment of this cartilage. Symptoms may include hip pain, clicking or locking sensations, limited range of motion, and weakness. There can be several causes of hip labral tears:

1. Trauma or Injury: A sudden injury or trauma to the hip joint can cause a labral tear. This can occur during sports activities, falls, or accidents where a direct force is applied to the hip joint. For example, a hard impact or a sudden twisting motion may result in a tear.
2. Structural Abnormalities: Some individuals may be born with structural abnormalities that predispose them to hip labral tears. Conditions such as femoroacetabular impingement (FAI) and hip dysplasia can cause abnormal contact between the ball and socket of the hip joint. Over time, this can lead to labral degeneration and tears.
3. Repetitive Motions: Certain repetitive movements or occupational activities can contribute to the development of hip labral tears. Athletes involved in sports that require repeated hip flexion, rotation, or pivoting motions, such as soccer, hockey, ballet, or gymnastics, may be at a higher risk. Occupations that involve prolonged sitting, squatting, or repetitive hip movements can also increase the likelihood of labral tears.
4. Hip Joint Instability: If the hip joint is unstable due to ligament laxity or muscle imbalances, it can lead to increased stress on the labrum. Over time, this repetitive stress can cause tears to develop.
5. Age and Degenerative Changes: As individuals age, the hip joint may undergo degenerative changes. The labrum can become thinner and more susceptible to tears. Conditions like osteoarthritis and inflammatory arthritis can also weaken the labrum and contribute to tear formation.

Hip labral tears can be debilitating and have a significant impact an individual’s quality of life. Physical therapy plays a crucial role in the management of hip labral tears, aiding in pain relief, improving joint stability, and restoring functionality.

Physical therapy aims to manage pain, reduce inflammation, improve hip joint stability, restore muscle strength, and enhance overall function. A customized physical therapy program is typically designed based on individual needs, taking into account factors such as the severity of the tear, underlying conditions, and overall physical health.

Components of Physical Therapy for Hip Labral Tears:

1. Pain Management:
   • Manual therapy: Hands-on techniques such as various soft tissue mobilization techniques and joint mobilization to alleviate pain and increase joint mobility.
   • Passive modalities like heat or ice and e stim can also help but active functional rehabilitation is the key to long lasting relief.
2. Strengthening and Stability Exercises:
   • Strengthening: Targeted strengthening exercises to strengthen the muscles around the hip joint and the abdomen to provide stability and support to the hip joint
   • Balance and proprioception training: Activities that improve balance and body awareness to enhance joint stability.
3. Flexibility and Range of Motion Exercises:
   • Stretching exercises: Gentle stretches to improve flexibility and increase the range of motion of the hip joint.
   • Joint mobilization: Techniques performed by a physical therapist to enhance joint mobility and reduce stiffness.
4. Functional Rehabilitation:
   • Sport-specific exercises: Tailored exercises to help athletes regain strength, agility, and sport-specific movements.
   • Gait training: Assisting individuals in developing a proper walking pattern and correcting any abnormalities.
5. Education and Home Exercise Program:
   • Patient education: Providing information about hip labral tears, injury prevention strategies, and self-care techniques.
   • Home exercise program: Prescribing exercises to be performed independently to maintain progress between physical therapy sessions.

Rehabilitation is critical in achieving progress and painfree return to prior level of function. Rehabilitation should be focused on whole body rehab with emphasis on retraining chains of muscles and movement patterns for long lasting relief and preventing recurrences.

If you suspect a hip labral tear or have been diagnosed with one, call us 212-706-7480 or email us info@physisrehab.com. Our therapists will perform an in-depth consultation, examining your movement patterns and muscle chains to craft an individualized plan to correct weaknesses, restore optimal movements, and restore hip health to ultimately return to painfree lifestyle.

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Understanding the Challenges

The removal of breast tissue and subsequent surgical reconstruction or prosthetic use can lead to several challenges for individuals post-mastectomy. Common issues include reduced range of motion, shoulder pain and stiffness, lymphedema (swelling due to lymphatic system disruption), and muscle weakness. Additionally, the emotional toll and body image concerns associated with the procedure can further impact a person’s overall recovery.

The Role of Post-Mastectomy Physical Therapy

Post-mastectomy physical therapy plays a crucial role in helping individuals regain physical function, address discomfort, and improve their quality of life. It is a specialized form of rehabilitation that focuses on the unique needs and challenges faced by patients after breast surgery. By collaborating closely with the medical team, physical therapists develop tailored treatment plans to address specific limitations and promote optimal recovery.

Restoring Range of Motion and Strength

One of the primary goals of post-mastectomy physical therapy is to restore range of motion and strength in the upper body. Physical therapists employ a variety of techniques, including manual therapy, stretching exercises, and targeted strengthening exercises, to help patients regain flexibility and build muscle strength in the affected areas. These exercises not only enhance physical function but also alleviate pain and reduce the risk of long-term complications.

Managing Lymphedema

Lymphedema, a common side effect of breast surgery, is the accumulation of lymph fluid in the tissues, leading to swelling and discomfort. Post-mastectomy physical therapy often incorporates specialized techniques to manage and reduce lymphedema. Therapists may employ manual lymphatic drainage, compression bandaging, and therapeutic exercises to facilitate fluid drainage and promote healing. Education on self-care techniques and the use of compression garments may also be provided to empower patients in managing their condition.

Addressing Scar Tissue and Body Image Concerns

Surgical scars resulting from mastectomy can contribute to physical and emotional challenges for individuals. Physical therapists can help address scar tissue tightness and promote healing through scar massage techniques and specific exercises. Furthermore, they can provide emotional support and guidance to help patients navigate body image concerns, fostering self-acceptance and confidence.

Promoting Overall Wellness

Post-mastectomy physical therapy encompasses more than just physical rehabilitation. It takes into account the holistic well-being of the individual, aiming to improve overall wellness. Physical therapists often collaborate with other healthcare professionals, such as psychologists and occupational therapists, to provide a comprehensive approach to recovery. This may include counseling, pain management strategies, ergonomic assessments, and recommendations for adaptive devices to facilitate daily activities.

Post-mastectomy physical therapy plays a vital role in the journey of recovery for individuals who have undergone mastectomy surgery. By addressing physical limitations, managing lymphedema, promoting scar tissue healing, and supporting emotional well-being, physical therapists provide valuable guidance and assistance throughout the rehabilitation process. Through their expertise, individuals can reclaim their strength, regain confidence, and embrace a fulfilling life after mastectomy.

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What are the grades of Concussion?

Concussions are classified into three grades: mild, moderate, and severe. The grade depends on the severity of symptoms and the duration of unconsciousness, if any.

1. Grade 1 (Mild Concussion): Grade 1 concussions are considered mild and typically involve a temporary disturbance of brain function. The characteristics of a Grade 1 concussion typically includes: No loss of consciousness or only a brief momentary loss of consciousness (typically less than 30 seconds), temporary confusion or disorientation and resolution of symptoms within 15 minutes.

Individuals who experience a Grade 1 concussion often recover relatively quickly, with symptoms resolving within a short period.

2. Grade 2 (Moderate Concussion): Grade 2 concussions indicate a moderate level of injury and involve more significant neurological disturbances. The characteristics of a Grade 2 concussion may include: A loss of consciousness, which may last anywhere from a few seconds to a few minutes, more confusion or disorientation compared to Grade 1, and symptoms lasting beyond 15 minutes but typically resolve within a few hours.

Grade 2 concussions may require a longer recovery period, and individuals may experience more noticeable symptoms and potential cognitive impairments.

3. Grade 3 (Severe Concussion): Grade 3 concussions are considered severe and involve a significant loss of consciousness and neurological dysfunction. The characteristics of a Grade 3 concussion may include: A loss of consciousness that lasts longer than a few minutes, severe confusion or disorientation following the injury and symptoms that persist for hours, days, or weeks.

Grade 3 concussions require thorough medical evaluation and often have a more complex recovery process. They may involve longer periods of rehabilitation and close monitoring to ensure the individual’s safety and well-being.

What are the symptoms of concussion?

Concussions can present a wide range of symptoms that impact various aspects of a person’s functioning. It’s important to note that symptoms do vary person to person and may not always be immediately apparent. Some common symptoms of concussions:

1. Physical Symptoms:
   • Headaches or pressure in the head
   • Dizziness or balance problems
   • Nausea or vomiting
   • Sensitivity to light or noise
   • Blurred or double vision
   • Fatigue or low energy levels
   • Sleep disturbances (e.g., insomnia or excessive sleepiness)
2. Cognitive Symptoms:
   • Difficulty concentrating or focusing
   • Memory problems or forgetfulness
   • Slowed thinking or processing speed
   • Feeling mentally foggy or confused
   • Difficulty finding the right words or expressing thoughts
3. Emotional and Mood Symptoms:
   • Irritability or mood swings
   • Anxiety or nervousness
   • Sadness or depression
   • Increased sensitivity to emotional triggers
   • Emotional instability or outbursts
4. Behavioral Symptoms:
   • Changes in appetite or eating patterns
   • Social withdrawal or isolation
   • Increased frustration or impatience
   • Reduced tolerance for stress or multitasking
   • Loss of interest in previously enjoyed activities

What is the initial recovery after a concussion?

The initial recovery period after a concussion depends on the individual and the severity of the injury. It is important to note that each person’s recovery experience may differ, and there is no standard timeline for recovery. However, here are some general aspects of the initial recovery after a concussion:

1. Physical and Cognitive Rest: During the early stages of recovery, physical and cognitive rest is often recommended. This means limiting activities that require mental or physical exertion, such as schoolwork, work tasks, sports, and screen time. Rest allows the brain to heal and reduces the risk of exacerbating symptoms.
2. Symptom Management: Managing concussion symptoms is an essential aspect of the initial recovery period. This may involve medications to alleviate pain or reduce inflammation, as prescribed by a healthcare professional. Resting in a quiet, dimly lit environment and avoiding triggers like bright lights, loud noises, or visually stimulating screens can help minimize symptom severity.

Once symptoms begin to improve you will be advised on a gradual return to activities. This typically involves a step-by-step process, starting with light and low-intensity activities and gradually progressing to more demanding tasks. This approach helps individuals gauge their tolerance and allows the brain to adapt to increasing levels of cognitive and physical exertion.

How Physical Therapy helps with Concussion

Physical therapy plays a significant role in the management and rehabilitation of concussions. While rest and gradual return to activity are crucial components of concussion recovery, physical therapy offers targeted interventions to address specific symptoms and promote overall healing. Here are some ways in which physical therapy can help individuals with concussions:

1. Balance and Vestibular Rehabilitation: Concussions can disrupt the balance and vestibular system, leading to dizziness, problems with coordination, and impaired spatial awareness. Physical therapists employ specialized exercises and techniques to improve balance, reduce dizziness, and address vestibular system dysfunction. These interventions can help restore normal balance and enhance overall stability.
2. Visual Rehabilitation: Concussions often affect visual processing and coordination, leading to symptoms such as blurred vision, sensitivity to light, or difficulties with eye tracking. Physical therapists can incorporate visual exercises and therapies to improve visual function, eye coordination, and reduce visual symptoms. These interventions aim to restore optimal visual processing and enhance visual comfort.
3. Gradual Return to Activity: Physical therapists guide individuals through a step-by-step process of returning to physical activities, sports, and exercise. They monitor symptoms closely, gradually increasing the intensity and duration of activity while ensuring that symptoms remain manageable. This gradual return-to-activity approach helps individuals regain confidence, safely reintegrate into their desired activities, and prevent re-injury.
4. Exercise and Conditioning Programs: Physical therapists design individualized exercise programs that focus on gradually increasing cardiovascular endurance, strength, and overall physical fitness. These programs are tailored to the individual’s specific needs and limitations, helping them regain strength, stamina, and physical resilience following a concussion.
5. Education and Self-Management: Physical therapists provide education and guidance on self-management strategies for symptoms such as headaches, neck pain, and dizziness. They teach individuals proper posture, body mechanics, and relaxation techniques to alleviate discomfort and promote healing. Education on lifestyle modifications, sleep hygiene, stress management, and healthy habits may also be part of the physical therapy intervention.
6. Collaborative Care: Physical therapists often work as part of a multidisciplinary team, collaborating with other healthcare professionals such as physicians, neuropsychologists, and occupational therapists. This collaborative approach ensures comprehensive care and facilitates a well-rounded rehabilitation plan tailored to the individual’s specific needs.

The duration of a concussion varies from person to person, but with proper management and rehabilitation, most individuals experience a gradual improvement in symptoms over time. Physical therapy plays a crucial role in concussion recovery by addressing balance, vestibular, and visual impairments, guiding a gradual return to activity, and providing symptom management. It is essential to seek professional guidance and not avoid physical therapy after a concussion, as it can significantly contribute to a successful and faster recovery, improving overall well-being and minimizing the risk of long-term complications. Please reach out to Physis Physical Therapy on 212-706-7480 or www.physisrehab.com to see how physical therapy can help you bounce back from a concussion.

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Better Posture

As our lives are increasingly comfortable, we are trading it by being increasingly sedentary. Prolonged sitting and generally poor posture can lead to various health issues, including back pain, headaches, and breathing problems. The thoracic spine plays a crucial role in maintaining good posture. When you slouch, your thoracic spine rounds forward, which can cause tension and pain in the neck and shoulders. However, by improving thoracic spine mobility, you can maintain good posture, which can alleviate tension and pain in the upper body. Some common exercises to improve thoracic spine mobility to combat poor posture are thoracic spine extension, thoracic spine rotation exercises and bird dogs.

Improved Breathing

The thoracic spine is also essential for proper breathing. The thoracic spine along with the ribs form the ribcage, housing critical organs including the diaphragm. When you take a deep breath, the diaphragm drops and the lungs expand allowing for more air to enter your lungs. To create space for lungs the chest wall expands and the thoracic spine extends. Limited mobility in the thoracic spine leads to restricted breathing causing shortness of breath, fatigue as reduced oxygen is received by the lungs and even anxiety. By improving thoracic spine mobility, you can increase the range of motion in your ribcage and breathe more efficiently, leading to increased energy levels and reduced stress. Some common exercises to improve thoracic spine mobility to improve breathing is focusing on deep breathing, cat/camel stretch, thoracic spine lateral flexion and side lying thoracic spine rotation stretch.

Enhanced Sports Performance

Athletes require flexibility and strength in all areas of their bodies, including the overlooked thoracic spine. The thoracic spine is attached to the shoulder through the shoulder blade. Force generated with the thoracic spine rotation is critical in successful and powerful movements at the shoulders and the arms. Arm dominant sports like golf, tennis, pitching and throwing require this force from thoracic spine rotation for efficient, successful and powerful execution. A stiff thoracic spine can limit rotation, leading to decreased power and performance. Further, it increases compensation at the arms increasing the risk of shoulder, elbow and wrist injuries. Even, leg dominant sports like running require thoracic spine rotation because of the reciprocal movements of arms and legs. By improving thoracic spine mobility, athletes can increase their range of motion, allowing for greater power and precision in their movements. Some common exercises to improve thoracic spine mobility for athletes is thoracic spine rotation stretches in sidelying, cat/camel stretch and bird dogs.

Reduced Risk of Injury

The thoracic spine works in correlation with surrounding joints like the scapulae, shoulder, neck and core. Movements are accomplished by combined work of body segments that provide stability and others that provide mobility. Mobility at the thoracic spine is key for successful completion of movements as the scapulae and the core provide the stability. Limited thoracic spine mobility results in compensation at the stable segments like the scapulae and core increasing the risk for injuries. Ultimately, the stiffness of the thoracic spine can lead to strain and overuse injuries. By improving thoracic spine mobility, you can reduce the risk of injury and prevent chronic pain from developing.

In conclusion, the thoracic spine is an often overlooked but critical part of the spine that plays a vital role in maintaining good posture, breathing, and overall movement. By improving thoracic spine mobility through exercises and stretching, you can experience numerous benefits, including better posture, improved breathing, enhanced sports performance, reduced risk of injury, and an overall improved quality of life.

Physis physical therapy can play an important role in your care and help you regain thoracic spine mobility, improve sports performance and reduce risk of injuries. Our therapists are your partners in care to achieve your goals. Call us 212-706-7480 or reach out to us on info@physisrehab.com.

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Here are some of the key reasons why athletic tape is important and when to use it:

1. Provides Support: Athletic tape is often used to provide support to joints and muscles. For example, if you have a sprained ankle, taping the ankle can help support the joint and prevent further injury. This is especially important during physical activity when the joint is under more stress.
2. Prevents Injury: Athletic tape can also help prevent injury. By providing support to a joint or muscle, it can reduce the risk of sprains, strains, and other injuries. This is particularly important for athletes who engage in high-impact activities.
3. Reduces Pain: If you have chronic pain or an injury, athletic tape can help reduce pain. By providing support to the affected area, it can help reduce inflammation and alleviate pain.
4. Improves Performance: Athletes often use athletic tape to improve their performance. By providing support and stability to their joints and muscles, they can move more efficiently and with greater ease.

So, when should you use athletic tape? Here are some common scenarios:

1. Preventative Measures: If you are engaging in high-impact activities, such as running, jumping, or contact sports, taping your joints can help prevent injury.
2. Injury Recovery: If you have an injury, such as a sprain or strain, taping the affected area can help support the joint or muscle as it heals.
3. Chronic Pain: If you have chronic pain, taping the affected area can help alleviate pain and improve your ability to move.
4. Performance Enhancement: If you are an athlete, taping can help improve your performance by providing support and stability to your joints and muscles.

When using athletic tape, it is important to apply it correctly to ensure it provides the necessary support and stability. It is also important to remove the tape carefully to avoid skin irritation.

In conclusion, athletic tape is an important tool for athletes and individuals recovering from injuries or dealing with chronic pain. By providing support and stability to joints and muscles, it can help prevent injury, alleviate pain, and improve performance. If you are considering using athletic tape, it is important to consult with a physical therapist or other healthcare professional to ensure you are using it correctly and safely.

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What Causes Inner Knee Pain?

The inner knee, also known as the medial knee, is the area of the knee that is closest to the other knee. Pain in this area can be caused by a variety of factors, including:

1. Overuse: Overuse injuries are common among athletes and those who engage in repetitive activities. Running, jumping, and other high-impact activities can put a lot of stress on the knee joint, leading to pain and inflammation.
2. Knee Arthritis: Arthritis is a common cause of knee pain, especially among older adults. Osteoarthritis, in particular, can cause pain in the inner knee as the cartilage that cushions the joint wears down over time.
3. Meniscus Tear: The meniscus is a piece of cartilage in the knee that helps to absorb shock and stabilize the joint. A tear in the meniscus can cause pain and inflammation in the inner knee.
4. Ligament Injuries: The knee joint is held together by several ligaments, including the medial collateral ligament (MCL). Injuries to these ligaments can cause pain and instability in the knee.
5. Mechanical: Improper foot and hip mechanics and impact the load distribution at the knee joint resulting in pain at the inner knee.

What Can You Do to Manage Inner Knee Pain?

If you are experiencing inner knee pain, a physical therapist can help to diagnose the cause of your pain and develop a treatment plan that is tailored to your individual needs. Here are some of the treatment strategies:

1. Strengthening Exercises: Strengthening exercises can help to improve the stability of the knee joint and reduce pain. Exercises that target the quadriceps, hamstrings, and glutes is particularly helpful to correct mechanical load at the knee and reduce pain.
2. Stretching: Tight muscles can contribute to knee pain. A stretching program that targets the muscles like hamstring, quadriceps, piriformis, ITB, adductors improve flexibility, alignment of the knee in relation to the hip and the ankles and reduce pain.
3. Manual Therapy: Manual therapy techniques, such as massage and joint mobilization, can help to reduce pain and improve joint mobility.
4. Balance/Retraining: Single leg strengthening and balance training on variety of surfaces to restore muscle strength.
5. Activity Modification: A physical therapist may recommend modifications to your activities to reduce the stress on your knee joint. For example, switching to low-impact activities or using a brace can help to reduce pain and improve function.

Conclusion

Inner knee pain can be a frustrating issue to deal with, but there are many strategies that a physical therapist can use to help you manage your symptoms. By working with a physical therapist, you can develop a treatment plan that is tailored to your individual needs and get back to doing the things you love. If you are experiencing inner knee pain, call us 212-706-7480, reach out to us on info@physisrehab.com to see how we can help you.

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We will focus on the pelvic floor in this blog.

There are several exercises and positions that can help prepare the pelvic floor for birth. We will explore six positions that can help strengthen and relax the pelvic floor muscles in preparation for childbirth.

1. Squatting

Squatting is a great position for preparing the pelvic floor for childbirth. It helps to open up the pelvic outlet and stretch the perineum, which is the area between the vagina and anus. This position can also help to increase the diameter of the pelvic outlet, making it easier for the baby to pass through during birth.

To do a squat, stand with your feet shoulder-width apart and toes pointing slightly outward. Slowly lower your body into your buttocks (pretending you are sitting in a chair) by bending your knees and hips, keeping your back straight. Try to keep your heels on the ground and your knees pointing in the same direction as your toes. You can either hold this position, do small taps to a chair behind you, Hold the position for a few seconds before standing back up. Repeat this exercise several times a day.

2. Pelvic tilts

Pelvic tilts are an excellent exercise for strengthening the pelvic floor muscles. This exercise helps to stretch and tone the muscles in the pelvic region, including the abdominal muscles, hip flexors, and pelvic floor muscles.

To do a pelvic tilt, lie on your back with your knees bent and feet flat on the ground. Slowly lift your hips off the ground, using your abdominal muscles to tilt your pelvis forward. Hold the position for a few seconds before lowering your hips back down. Repeat this exercise several times a day.

3. Cat-cow pose

The cat-cow pose is a yoga pose that can help to relax and stretch the pelvic floor muscles. This pose involves moving between two positions: the cat position and the cow position.

To do the cat-cow pose, start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling (cow position). Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees (cat position). Repeat this exercise several times a day.

4. Side-lying position

The side-lying position is a comfortable position that can help to relax the pelvic floor muscles. This position is also helpful for reducing pressure on the back and hips.

To do the side-lying position, lie on your side with a pillow between your knees. Make sure your spine is straight and your hips are in a neutral position. Relax your pelvic floor muscles and take deep, slow breaths. Repeat this exercise several times a day.

5. Kneeling lunge

The kneeling lunge is a great exercise for stretching the hip flexors and opening up the pelvic outlet. This position can also help to relieve lower back pain during pregnancy.

To do the kneeling lunge, kneel on one knee with your other foot flat on the ground in front of you. Slowly shift your weight forward, keeping your front knee over your ankle. Hold the position for a few seconds before returning to the starting position. Repeat on the other side. Repeat this exercise several times a day.

6. Seated butterfly stretch

The seated butterfly stretch is a great exercise for stretching the inner thighs and opening up the pelvic outlet. This position can also help to relieve hip and lower back pain

In conclusion, preparing the pelvic floor for childbirth is essential for a healthy pregnancy and delivery. These four exercises and positions can help to strengthen and relax the pelvic floor muscles, reducing the risk of complications during childbirth. Remember to always consult your healthcare provider before beginning any new exercise routine during pregnancy.

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What is Back Pain?

Back pain is a common condition that affects millions. It is a generic term used to quiet literally define “pain in the back.” However, there are various shades to back pain. It can range from a dull ache to sharp shooting pain that makes it difficult to move. The impact of back pain is also dependent on the source of the pain, i.e., whether it is stemming from muscles, tendons, sacroiliac joint, referred pain from the organs, degenerative conditions like arthritis or herniated discs.

What is Sciatica?

Sciatica is a specific type of back pain that stems from the sciatic nerve, which runs from the lower back down to the legs. Any compression or irritation of the sciatic nerve can result in pain, numbness, and tingling sensations in the back and legs. Sciatic nerve compression or irritation can stem from disc herniations, spinal stenosis, degenerative conditions, muscle spasms or strains, issues at the sacroiliac joint and even pregnancy.

How Can Physical Therapy Help?

Physical therapy is an effective treatment option for both back pain and sciatica. Your Physical Therapist will first identify the source of the back pain or the sciatica. Once the source is identified, an individually tailored treatment plan is created and implemented to address the underlying causes of the pain. Some of the most common treatments used in physical therapy for back pain and sciatica include:

• Manual Therapy: This involves hands on techniques like massage, joint mobilizations and manual stretching to reduce inflammation/irritation, restore motion and facilitate healing.
• Progressive Graded Exercises: A carefully crafted treatment plan with progressively challenging exercises with specific movements and muscle activation can help strengthen weakened muscles to reduce pain.
• Education: Your Physical therapist can address limitations identified during the evaluation on posture, habits and body mechanics for lasting relief and preventing future episodes of recurrence.

Having a physical therapist as a part of your recovery team is critical in getting back to doing the things you love. Don’t suffer in silence. Contact us today 212-706-7480 or walk in at 12 E 44th St, Fl 5, New York, NY 10017; to schedule an appointment and start your journey towards a pain-free life.

The post Living with Back Pain or Sciatica: How Physical Therapy Can Provide the Treatments You Need appeared first on Physis Physical Therapy.