What is the IT Band? A thick piece of Fascia (connective tissue) that extends from the Ilium of the pelvis to the outside of the Tibia. It is formed from the Tensor Facia Lata (TFL) and the Gluteal muscles. The IT band is not a muscle itself, therefore it does not stretch. IT band syndrome […]
What to look for in a good Physical Therapist
Most of the time, physical therapists are good people who are looking out for your best interests. But just like in any profession, there are going to be good and bad ones. You may have a PT that is wanting to get you in and out as quickly as possible or is looking just to […]
Can you work out if you are sick?
A question I frequently get asked from patients and friends is “can I still do a workout if I am sick or not feeling well?” How about you? Have you ever wondered this? Do you skip workouts because you are still having symptoms even though you are feeling better? Well, the answer is: it depends […]
Strengthen the Rotator Cuff to help prevent Injuries
Whenever a patient comes to see me with a referral that reads “shoulder pain”, about 75% of the time it is an issue with the Rotator Cuff. The Rotator cuff in made up of 4 muscles in the shoulder, the “SITS” muscles: Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis. These muscles are important in stabilizing the […]
Help prevent injuries of the Elbow
Elbow injuries are common with people that work completing repetitive wrist and elbow motions. These injuries can occur in those who work construction, mechanics, those who do a lot of lifting, playing sports, and even mothers. Yes, that repetitive motion of picking up your child can cause these injuries! There are simple exercises to help […]
How long should you hold a stretch?
Stretching is an important part of your daily exercise routine. Stretching has many benefits including: Increasing flexibility Improving Range of motion Decreasing injury Improving posture Decreasing stress But unfortunately, many people do not stretch for an adequate amount of time. For our thesis in Physical Therapy school, my group and I researched the effects of […]
Are you working out too much?
As everyone knows, exercise is an important part of a healthy lifestyle. The Center for Disease Control recommends 150 minutes of moderate intensity exercise per week for the average adult. Most adults and even kids are not getting enough exercise, but yes there is such thing as working out too much! Some of the signs […]
Fixing Toe Walking in Children
How many of you have kids that walk on their toes? This can be normal for children still learning to walk, but should be gone by the time they are 2-3 years old. If your child is 3 or older and is still walking on their toes, I would recommend speaking to your pediatrician about […]
How to Stop Headaches
Let’s talk about headaches for a minute. Most of us get them. There are also multiple causes or reasons that they occur: stress, dehydration, hunger, etc. And even different types of headaches ie. Migraines, tension, frontal. I think we can all agree that they suck, and we want to know how to get rid of […]
Best Exercises to Improve Your Posture
Admit it, you slouch when you work on your computer, walk, or stand doing any other tasks; we all do it. Usually this means weak postural muscles in your back and tightness in the muscles of the chest and front of your shoulders. Headaches: muscle tightness in the neck and shoulder can lead to bad headaches […]