Month: September 2012

Core Strengthening

The core muscles include upper abdominal muscle, rectus abdominus , lower abdominal muscle, transverse abdominus, internal and external oblique muscles, and lower back muscles.

Strength and power originate from the center of the body. The core stabilizes the body with arm and leg movement. If the core is weak, you have a greater chance of back injury. If the core muscles are strong, it decreases the likelihood of back injury with pulling, pushing, lifting, bending, and reaching. A strong core improves posture, balance, stability, and endurance during activity.

If you want to learn how to perform core strengthening exercises, contact Harbor Physical Therapy.

Common Running Injuries

1. Shin splints- This can happen from a change of distance/intensity of your run and or lack of foot support. The treatment for shin splints is rest and ice. If it persists, you should see a physical therapist to evaluate your running stride.
2. Knee pain- There are many reasons a runner can develop knee pain. Some reasons include muscle weakness, muscle tightness, and improper shoe wear. The treatment for knee pain is rest and ice. If it persists, you should see a medical professional.
3. Achilles tendonitis- This can occur when you dramatically increase your workout. If you are having pain along the tendon at the back of the ankle, stop running, rest, and apply ice. A tight and or weak calf muscle can both contribute to achilles tendonitis.
4. Hamstring Strain- This can result from the hamstring being weak and shortened. If you experience a hamstring strain, stop running and ice. After a couple days, you can begin to stretch the muscle gently.
5. Plantar fasciitis- An inflammation of the tendon that runs from your heel along the underneath of your foot to your toes. This can result from calf tightness or poor foot support. Use ice on the bottom of your foot to relieve pain.
6. ITB syndrome. Your iliotibial band is a long band that runs down the outside of your thigh from your hip to your knee. With running, this band can cause friction on the thigh bone near your knee. This can cause irritation and pain along the outside of your knee. Treatment includes stretching of the ITB and ice.
7. Stress Fracture- This is caused by cumulative stress on the leg or foot, most commonly in the shin bone, heel or metatarsal bones of the foot. If you are diagnosed with a stress fracture, you will need to take a few months off from running.

Most running injuries are caused by a muscle imbalance. Harbor Physical Therapy provides Running Assessments to determine what you are doing during your running stride to cause and or lead to injury. A running assessment will prevent the likelihood of injury and help a runner to meet their running goals. Please visit Wellness Services at Harbor Physical Therapy for more information.

Benefits of Walking

1. Decreases your risk of developing type 2 diabetes.

2. Decreases your risk of stroke and strengthens your heart.

3. Decreases your risk of developing dementia by increasing blood flow to the brain.

4. Lowers your LDL (bad cholesterol) and increases your HDL (good cholesterol).

5. Decreases blood pressure.

6. Manages your weight by decreasing body fat.

7. Strengthens bone and decreases risk of developing osteoporosis

8. Helps you sleep at night.

9. Improves your mood.

10. Improves flexibility of joints, balance and co-ordination.

If you need help starting a walking program, contact Harbor Physical Therapy at 443-524-0442.