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How To Warm-up Before Running
Getting back into running? Trying to figure out where to start? The best way to start your run is with a dynamic warm-up. This allows for increased blood flow to the muscles, aids in raising your core temperature and metabolism, and also provides increased stretch to the muscles you will soon be activating during your run. A dynamic warm-up can reduce your risk for injury and simply prepares the body for activity.
Dynamic Running Warm-up Sample:
- Forward leg swings
- Lateral leg swings
- Walking straight leg kicks
- Walking toe scoops
- Lunges
- High knees / walking knee hugs to chest
- Butt kicks
- Skips
- Side Shuffle
- Grapevine
Learn the Difference Between Physical Therapists and Chiropractors in the State of Maryland
Did you know that chiropractors can advertise they perform physical therapy in the state of Maryland? It can be very misleading so we will explain more below.
A Chiropractor can obtain what is called physical therapy privilege. They are allowed to advertise they perform physical therapy but not that they are a physical therapist. Therefore, you might see a place that is called Amazing Physical Therapy and Chiropractic Care. Don’t be fooled, you always want to ask what type of practitioners are on staff as it might just be Chiropractors. For a Chiropractor to get “physical therapy privilege”, they must get a minimum of 270 hours of physical therapy education from a chiropractic school.
A Physical Therapist goes to physical therapy school for 3 years and receives a doctorate degree in physical therapy. Then, they go on to pass a board examine in physical therapy to be licensed in the state. If you are looking for physical therapy services, make sure you do some research to determine what type of professionals you will be working with.
Diagnosing Neck Pain- What Is Upper Cross Syndrome?
Upper Cross Syndrome (UCS) is defined as a phenomenon that occurs as a result of muscle imbalance between your neck and shoulder muscles. UCS is the result of weak deep neck flexor muscles and mid back muscles as well as tight upper trap muscles and tight chest muscles. UCS often results in a rounded shoulder and forward head posture. UCS is fixed by strengthening the weak musculature and lengthening or stretching the tight musculature. Specifically, stretching out the pectorals, upper traps, and levator scapula muscles while also strengthening the deep neck flexors, lower traps, and serratus anterior muscles. Tools such as foam rollers and manual stretching may aid in lengthening the necessary musculature, while exercises such as chin tucks, serratus punches, and prone Ys may assist in strengthening the necessary muscles.
The Anatomy of the Rotator Cuff
The rotator cuff is a group of muscles located in your shoulder that help keep the humerus (upper arm bone) tight within the shoulder socket. The rotator cuff not only provides stability, but also aids in shoulder mobility. The rotator cuff is made up of four muscles each of which move the shoulder in different directions.
| Muscle | Action | Everyday Function |
| Supraspinatus | Abducts the shoulder | Lifts your arm out to the side to get your food from the drive-through |
| Infraspinatus | Externally rotates the shoulder | Helps wash/scratch the top of your back |
| Teres Minor | Externally rotates the shoulder | Aids in brushing your hair |
| Subscapularis | Internally rotates and adducts the shoulder | Helps you put your jacket on or aids in reaching up to grab your seat belt |
How to Analyze Wound Drainage
Wound drainage is not always a bad thing. Depending on the color and consistency of the exudate, the wound may be demonstrating routine healing or may be indicative or infection.
There are four main types of drainage:
| Drainage | Color | Consistency | Definition | Infected? |
| Sanguineous | Bright red | Somewhat thick, syrup-like | Occurs during blood vessel development | No |
| Serous | Clear or slightly yellow | Thin, but slightly thicker than water | Contains sugars, white blood cells, and proteins for tissue healing | No |
| Seropurulent | Cloudy, yellow, tan | Varies from thin to somewhat thick | Beginning sign of infection / bacteria colonization | Yes |
| Purulent | Cloudy, milky, yellow, tan, grey, green, brown | Thick and milky | Pus, foul smell, and painful – indicative of possible infection | Yes |
Note: Not all wounds follow these guidelines specifically. Any change in drainage color, odor, or sensitivity should be reported and discussed with your physician to determine possible signs of infection.
What is an Ankle Sprain and How is it Treated?
Ankle sprains occur when the ankle rolls, twists, or turns in an abnormal direction. They are often the result of decreased ankle strength and poor ankle stability. Ankle sprains often cause pain, swelling, and limited range of motion. They are typically classified into 3 major categories, which are broken down below.
| Phase | Days Injured (estimated) | Treatment |
| Acute Phase (Protection Phase) | 1 – 4 days | R.I.C.E. (Rest, Elevation, Ice, Compression) |
| Subacute Phase (Controlled Motion Phase) | 5- 21 days | Gentle range of motion, light stretching, and very light strengthening |
| Chronic Phase (Return to Function Phase) | 21+ days | Increased focus on strengthening, end range of motion, and progressing through return to activities/sports |
Note: The severity of the ankle sprain and specific ligaments that are affected may alter the treatment process. Consult with your physician or physical therapist to develop the perfect plan to advance safely and effectively through your rehabilitation.
Temporomandibular Joint Dysfunction (TMD)
The temporomandibular joint (TMJ) is the joint that connects your jaw bone to your skull and is located directly in front of your ear. Pain in this region can be the result of postural deficits, stress, bad habits, and acute injury to the jaw. Symptoms are often recognized as pain with chewing, jaw stiffness/locking, and painful popping or clicking when opening/closing the jaw. In most cases, TMD resolves quickly and independently, but in other cases additional guidance is required to reduce pain and improve jaw function.
Helpful Hints to Relieve Jaw Pain:
- Correct posture especially in unsupported seated positions.
- Reduce stress levels.
- Place your jaw in its resting position (Say “Emma” – this word in particular puts the jaw in a completely rested position.)
- Use a warm compress on the joint to relax jaw muscles.
- Limit bad habits – reduce clenching of the teeth, avoid biting your nails, and limit gum chewing.
- Avoid overuse of the jaw – reduce intake of chewy foods, limit yelling and yawning.
If you continue to have pain, physical therapy helps to relieve discomfort by improving jaw alignment through manual work, modalities, and exercise.
It’s a Bird. It’s a Dog. It’s a Bird Dog!
The bird dog is a simple exercise that enhances core strength, provides stability, aids in neutralizing spine position, and reduces the onset of low back pain.
The bird dog:
- Improves spinal and core stability by stiffening the musculature and enhancing muscular endurance.
- Improves hip extension by increasing glute strength and aids in differentiating low back extension and hip extension.
- Improves shoulder stability by loading the joint with your body weight to help maintain stability throughout the exercise.
- Improves balance and coordination by engaging in contralateral muscle movements while maintaining proper positioning.
If this exercise is too difficult to perform with contralateral movements – try performing one limb at a time until your balance and stability improves – progress as tolerated!
Focus on Strength Training as You Age
Aging is inevitable; losing your strength and ability to perform daily activities doesn’t have to be. Sarcopenia is a term used to describe the age-related progressive loss of muscle mass and strength. The process begins in your 40s and ramps-up between the ages of 65 and 80. While age-related strength loss is normal, sarcopenia speeds up the loss of muscle mass and can reduce your muscle mass by 8% each decade. Factors such as insulin resistance, obesity, loss of mobility, and inactivity contribute to the progressive loss of muscle mass in older adults and as a result increase the risk for falls and make daily activities difficult to perform.
Sarcopenia is often diagnosed with the following mnemonic:
S – strength (loss of strength)
A – assistive device (use of a device for walking)
R – rising from a chair (difficulty standing from a chair without use of hands)
C – climbing stairs (difficulty with stair climbing)
F – falls (presence of falls in the last year)
Aging might suddenly sound daunting, but it doesn’t have to be as long as you stay moving! Improving your strength and staying active reduces your risk at developing sarcopenia and also improves your quality of life. Strength training alone can improve your ability to complete daily activities, protect your joints from injuries, improve your balance, and reduce your risk for falls. It can also enhance your thinking skills, improve bone density (to reduce risk for osteoporosis), and help manage chronic conditions such as diabetes, heart disease, and depression.
Strength training as you age doesn’t have to be difficult. Research shows that exercising even just 2-3x per week can enhance muscle mass and strength. Ideally, 2-3 sets of 1-2 exercises for each major muscle group should be performed. If the “ideal” situation doesn’t exactly match your lifestyle, try starting small and just get moving! Any physical activity is better than no physical activity, because even small steps lead to big changes. Try walking more often, getting up out of your chair repetitively to build leg strength, lifting small weights, or joining a fitness class at your local facility; make the change to live a longer healthier life!