PHYSICAL THERAPY HELPS RELIEVE MUSCLE INFLAMMATION

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Myofascial pain syndrome or muscle pain occurs when your body’s soft tissues become inflamed. There can be many causes of inflammation in the body.  Physical therapists have brought relief to many patients suffering from various forms of inflammation as well as injuries such as arthritis, low back pain, or injuries to joints and muscles.   According to the National Pain Foundation, physical therapy can also help ease "neuropathic" pain that comes from damaged nerves, a common complication of diabetes, cancer and traumatic injuries.

Individualized Physical therapy programs can offer an effective way to help patients reduce these symptoms and help to maintain a better quality of life.
According to the Mayo Clinic treatment plan, A physical therapist can devise a plan to help relieve your pain based on your signs and symptoms.
Physical therapy to relieve myofascial pain syndrome may involve:

  1. Stretching. A physical therapist may lead you through gentle stretching exercises to help ease the pain in your affected muscle. If you feel trigger point pain when stretching, the physical therapist may spray a numbing solution on your skin.
  2. Posture training. Improving your posture can help relieve myofascial pain, particularly in your neck. Exercises that strengthen the muscles surrounding your trigger point will help you avoid overworking a particular muscle.
  3. Massage. A physical therapist may massage your affected muscle to help relieve your pain. The physical therapist may use long hand strokes along your muscle or place pressure on specific areas of your muscle to release tension.
  4. Heat. Applying heat, via a hot pack or a hot shower, can help relieve muscle tension and reduce pain.
  5. Ultrasound. This type of therapy uses sound waves to increase blood circulation and warmth, which may promote healing in muscles affected by myofascial pain syndrome.

While nearly everyone has experienced muscle tension pain, the discomfort associated with myofascial pain syndrome persists or worsens. Treatment options include physical therapy and trigger point injections. Pain medications and relaxation techniques can help.

SYMPTOMS

Signs and symptoms of myofascial pain syndrome may include:

  1. Deep, aching pain in a muscle
  2. Pain that persists or worsens
  3. A tender knot in a muscle
  4. Difficulty sleeping due to pain

CAUSES

Sensitive areas of tight muscle fibers can form in your muscles after injuries or overuse. These sensitive areas are called trigger points. A trigger point in a muscle can cause strain and pain throughout the muscle. When this pain persists and worsens, doctors call it myofascial pain syndrome.

RISK FACTORS

Myofascial pain syndrome is caused by a stimulus, such as muscle tightness, that sets off trigger points in your muscles. Factors that may increase your risk of muscle trigger points include:

  1. Muscle injury. An acute muscle injury or continual muscle stress may lead to the development of trigger points. For example, a spot within or near a strained muscle may become a trigger point. Repetitive motions and poor posture also may increase your risk.
  2. Stress and anxiety. People who frequently experience stress and anxiety may be more likely to develop trigger points in their muscles. One theory holds that these people may be more likely to clench their muscles, a form of repeated strain that leaves muscles susceptible to trigger points.

Complications associated with myofascial pain syndrome may include:

  1. Sleep problems. Signs and symptoms of myofascial pain syndrome may make it difficult to sleep at night. You may have trouble finding a comfortable sleep position. And if you move at night, you might hit a trigger point and awaken.
  2. Fibromyalgia. Some research suggests that myofascial pain syndrome may develop into fibromyalgia in some people. Fibromyalgia is a chronic condition that features widespread pain. It’s believed that the brains of people with fibromyalgia become more sensitive to pain signals over time. Some doctors believe myofascial pain syndrome may play a role in starting this process.

https://www.mayoclinic.org/diseases-conditions/myofascial-pain-syndrome/diagnosis-treatment/drc-20375450
The combination of physical therapy as well as an Integrative Bodywork session comprised of an in-depth understanding of human anatomy and kinesiology applied to any and all of the following modalities:  Myo-Fascial Release & Trigger Point Release (Deep Tissue Techniques) & Cranial Sacral Therapy, will go a long way in easing your pain.
If you are suffering from muscle pain call us.
http://jasonferinephysicaltherapy.com/
2300 Westwood Blvd STE. 100
Los Angeles , CA 90064
424 365 2083

PHYSICAL THERAPIST’S ADVICE FOR RUNNERS

The golden standard in SPORTS TRAINING – Maintaining a balance between biomechanics, functional strength and flexibility will be the key to your sports training success and especially for your walking or running regime.   Pay attention to small aches and twinges before they develop into more serious injuries and always seek the advice of your Physical Therapist before embarking on any form of intense sports training.

  Physical Therapists are functional movement specialists who will  plan a training regimen for your individual body design, strengthening your weak areas and stretching your tight areas that will set you on an injury free path to fitness and attaining your goals.  
A few tips to pay attention to before you start on your fitness journey

  1. Buy the correct running shoes for your feet, don’t skimp on these.
  2. See your physical therapist to have an assessment of your body’s strengths and weaknesses.   Having a safe training plan will serve you well for years to come.
  3. Have any aches and pains looked at by your physical therapist before they develop into injuries.
  4. Training correctly – start gradually on your program and then work up to your desired fitness level.   As your muscle strength increases so will your cardiovascular strength increase.   Learning to pace yourself will give you long term benefits and far less permanent injuries.   After a trail run or hilly run your shins and calves may do well to have a day of rest or light upper body training in between.

 
Some runners injuries to be aware of:

  1. Patellofemoral pain syndrome  –    Patellofemoral (puh-tel-o-FEM-uh-rul) pain syndrome is pain at the front of your knee, around your kneecap (patella). Sometimes called "runner’s knee," it’s more common in people who participate in sports that involve running and jumping.  The knee pain often increases when you run, walk up or down stairs, sit for long periods, or squat. Simple treatments — such as rest and ice — often help, but sometimes physical therapy is needed to ease patellofemoral pain. Ref: https://www.mayoclinic.org
  2. Iliotibial band syndrome – Iliotibial band syndrome is often called IT band syndrome. It is a health problem that causes pain on the outside of the knee. It most commonly happens in athletes, especially distance runners, or those new to exercise.

The bones of your knee joint are your thigh bone (femur), your shinbone (tibia), and your kneecap (patella). Your iliotibial band is a strong, thick band of tissue that runs down the outside of your thigh. It extends all the way from your hip bones to the top of your shinbone.  When you bend and extend your leg, this band moves over the outer lower edge of your thigh bone. With repeated bending and extending of the knee, this movement of the iliotibial band may irritate surrounding tissues, causing pain.  Although anyone can develop it, iliotibial band syndrome is relatively common in distance runners. Ref: https://www.cedars-sinai.org/health-library/diseases-and-conditions/i/iliotibial-band-syndrome.html

Achilles Tendinopathy – Achilles tendinitis is an overuse injury of the Achilles (uh-KILL-eez) tendon, the band of tissue that connects the calf muscles at the back of the lower leg to your heel bone.  Achilles tendinitis most commonly occurs in runners who have suddenly increased the intensity or duration of their runs. It’s also common in middle-aged people who play sports, such as tennis or basketball, only on the weekends.  Most cases of Achilles tendinitis can be treated with relatively simple, at-home care under your doctor’s supervision. Self-care strategies are usually necessary to prevent recurring episodes. More-serious cases of Achilles tendonitis can lead to tendon tears (ruptures) that may require surgical repair. Ref: https://www.mayoclinic.org

  1. Plantar Fasciitis – Plantar fasciitis (PLAN-tur fas-e-I-tis) is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes (plantar fascia).  Plantar fasciitis commonly causes stabbing pain that usually occurs with your first steps in the morning. As you get up and move more, the pain normally decreases, but it might return after long periods of standing or after rising from sitting.  Plantar fasciitis is more common in runners. In addition, people who are overweight and those who wear shoes with inadequate support have an increased risk of plantar fasciitis.  Ref: https://www.mayoclinic.org

 

When a niggling pain starts to surface, runners might put off a visit to the therapist, especially when an injury interferes with training.   Patients usually seek physical therapy treatment when the pain begins to interfere with their day to day lives. Once it bleeds into daily activities we take for granted like prolonged sitting, squatting, or going down stairs we take note and try to remedy the injury.  Rather than reach this point of inflammation and debilitation, it’s far better to seek advice early on in your training.

Running as a sport is a long term fitness activity and should be planned and approached seriously to prevent long term injuries and pain.   Let your physical therapist give you the expert advice and training that will give you lifelong enjoyment out of this sport.

Call us at Jason Ferine Physical Therapy and we will be glad to advise you on any of your sports training or injury needs.
Jason Ferine Physical Therapy
2300 Westwood Blvd STE. 100,
Los Angeles , CA 90064
TELEPHONE:  424 365 2083
FAX:                 310 943 3532
EMAIL:              jfptoffice@gmail.com
 jasonferinept@gmail.com

PHYSICAL THERAPY HELP FOR PAINFUL FEET AND ARCHES

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There are many causes of pain in the foot and arch area and it’s one of the most restrictive bodily discomforts to live with. Pain in the arch of the foot is a common condition that can limit your walking and standing ability drastically. The arch of the foot, an area along the bottom of the foot between the ball and the heel, is made up of three separate arches that form a triangle and consists of bones, ligaments, and tendons.   There are many causes but here are a few common, easily treatable conditions:

  1. #Plantar fasciitis is a degenerative condition of the plantar fascia and a common cause of heel pain,  especially among athletes. The plantar fascia is a ligament that connects the back of the foot to the front.

Common causes of plantar fasciitis include:

  • Injury
  • Overuse
  • Inflammation
  • Aging
  • Physical stress
  • Neurological conditions
  • Weight gain
  • Structural issues
  1. #Overpronation refers to how a person’s foot moves while walking, running, or jogging.   This type of foot movement strikes the ground with the outer portion of the heel first, then rolling too far onto the arch. The extra pressure causes the arch to flatten.

Long term, overpronation can damage tendons, muscles, and ligaments. This damage can lead to pain in various parts of the body namely, the arch, knee, hip, or back. It may also cause hammertoes, and calluses.
A person who overpronates often benefits from extra support such as stability shoes and prescription arch supports when walking or running.

  1. #Posterior tibial tendon dysfunction occurs when this tendon is inflamed or injured causing lack of support in the arch area. Walking or running will cause this pain to manifest.

#Flat feet are very common in children as well as adults and can easily be helped to avoid back pain, arch pain as well as knee and ankle pain.  

Seeing your Physical Therapist first to correctly diagnose your condition is an important first step. Once the condition has been isolated there are many wonderful stretches and exercises you can do to improve your quality of walking and lessen the pain.   Once your Physical Therapist has worked with you a few times you will be able to continue these exercises at home. 

Here are a few helpful tips that may help you until you get to see your #Physical Therapist:

A. Stretching the calf:

  • lean your hands against a wall
  • straighten the knee of the affected leg and bend the other knee in front
  • keep both feet flat on the ground
  • there should be a stretching sensation in the heel and calf of the extended leg
  • hold for 10 seconds (if really uncomfortable) progress to 2 min holds.
  • repeat two to three times for shorter holds and once for 2 min holds


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B.  Rolling the foot – Placing a round object under the foot and rolling back and forth can help loosen up the foot muscles. People can use a rolling pin, golf ball, or specialized foam roller for this.   Use the following steps to stretch the foot:

  • Remove your shoes
  • sit tall on a chair
  • roll a round object under the arch of the foot eg. a foam ball or small tennis ball
  • roll for 2 minutes


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Please don’t hesitate to call us at @Jason Ferine Physical Therapy in West Los Angeles and we will do our best to advise and help you.   If the pain persists, gets worse, or is chronic, a person should talk to their doctor about additional treatment options in addition to Physical Therapy.

2300 Westwood Blvd STE. 100,
Los Angeles , CA 90064
TELEPHONE:  424 365 2083
FAX: 310 943 3532
EMAIL: jfptoffice@gmail.com
REF:
American Orthopaedic Foot & Ankle Society. http://www.choosingwisely.org/clinician-lists/american-orthopaedic-foot-ankle-society-surgery-for-plantar-fascitis-before-six-months-nonoperative-care/

Hansen, L., et al. (2018). Long-term prognosis of plantar fasciitis: A 5- to 15-year follow-up study of 174 patients with ultrasound examination. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5844527/

 

WEIGHT LOSS and PHYSICAL THERAPY

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Physical therapy is a proven weight management tool.  According to the Centers for Disease Control and Prevention (CDC), 68 percent of adults over the age of 20 are either overweight or obese in the United States.

This is a staggering statistic that shows how important it is for us to address the problem of obesity on a direct level.  Physical therapists are all too aware of the dangers and damage one can do to your body if you launch into the incorrect fitness program without any supervision.   With a weight loss goal in mind, it is of utmost importance to first restore flexibility to your body, then strengthen, and improve cardiovascular endurance.  Another important factor that they will teach you is to breathe correctly while working out.  One of the most sensible decisions you can make is to have a physical therapist work with you to develop an individualized physical activity plan that is manageable for you.   This way you can ease into your new lifestyle while dealing correctly with your physical ailments.    Our physical activity programs are designed to help establish a life-long habit of healthy physical activity,  one which you will enjoy, can manage and will help you keep your weight off. 
According to the Mayo Clinic, increased physical activity or exercise is an essential part of obesity treatment. Most people who are able to maintain their weight loss for more than a year get regular exercise, even simply walking.
To boost your activity level:

  1. Exercise. People who are overweight or obese need to get at least 150 minutes a week of moderate-intensity physical activity to prevent further weight gain or to maintain the loss of a modest amount of weight. To achieve more-significant weight loss, you may need to exercise 300 minutes or more a week. You probably will need to gradually increase the amount you exercise as your endurance and fitness improve.
  2. Keep moving. Even though regular aerobic exercise is the most efficient way to burn calories and shed excess weight, any extra movement helps burn calories. Making simple changes throughout your day can add up to big benefits. Park further from store entrances, rev up your household chores, garden, get up and move around periodically, and wear a pedometer to track how many steps you actually take over the course of a day.

https://www.mayoclinic.org/diseases-conditions/obesity/diagnosis-treatment/drc-20375749

Physical therapy exercise will not only help you with your weight loss goals but can also help boost your mood, ease depression through increased physical activity, relieve stress and anxiety, enhance your self-esteem, and improve your whole outlook on life.

Your physical therapist will do a full evaluation of your individual case, taking into account any illness, physical disability, injury and medications you’re taking.   They will then assess your strength, #fitness, flexibility and movement deficiencies.   With all this information they can then put together an individual exercise program designed just for you and your body.   Starting slowly and gradually increasing your activity levels, they will work hand in hand with you taking you through your program until you develop the confidence and comfort in performing it independently. 

Making the decision that you want to lose some weight is half the job done.  Now getting the help and support from a trained and educated physical therapist will give you the confidence to make this a lifelong change to your overall health and emotional well being.   

Remember, limited mobility should never stop you from exercising to lose weight!
Call our office today to schedule an appointment with Jason Ferine Physical Therapy.  We can evaluate your condition and become your partners in your weight loss journey.

2300 Westwood Blvd STE. 100,
Los Angeles , CA 90064

TELEPHONE:  424 365 2083
FAX: 310 943 3532
EMAIL: jfptoffice@gmail.com
 jasonferinept@gmail.com