Physical Therapist - Capernum PT

Preventing and Treating Sports Injuries

Posted on January 1, 2025January 6, 2025 by Taimoor Baig

Sports injuries are a common thing for athletes of all levels. Understanding the causes and prevention of sports injuries is key. Check out our valuable tips and advice on preventing and treating common sports injuries, which will help you stay healthy and active.

What are sports injuries?

Sports injuries are the types of injuries that commonly happen when you’re playing a sport or doing something athletic. Exercise is important to your overall health, and it can help build strong bones and muscles (musculoskeletal system). But physical activity also raises the risk of injury to your bones, muscles and other soft tissues. Accidents, overtraining and contact sports can lead to sports injuries.

Injuries in sports can happen suddenly, or they can develop slowly over time. Acute injuries happen with sudden, excessive force. Repetitive strain injuries happen when you repeatedly overuse a body part. Any injury can become chronic (long-lasting) if it doesn’t heal well. Many sports injuries can heal at home with appropriate care. But it’s a good idea to have a sports medicine physician examine your injury.

What are common types of sports injuries?

Common types of sports injury include:

Bone fractures. Sudden force applied to a bone can crack or break it, like a fall, collision or sudden twist. Chronic stress on a bone can cause a stress fracture or growth plate fracture.
Bursitis. Bursitis is a type of repetitive strain injury that affects your bursae. Bursae are soft tissues that provide padding and shock absorption between your bones and other tissues.
Concussions. A concussion is a brain injury that happens when you hit your head and your brain bounces off the inside of your skull. Contact sports can lead to concussion injuries.
Contusions. Contusions are bruises. They come from bleeding under your skin. Ordinary bruises are superficial injuries. But a muscle contusion or bone contusion can be more serious.
Joint dislocation. This occurs when the end of a bone gets forced out of its normal position within a joint. For example, if your shoulder pops out of its socket, it’s been dislocated.
Muscle strains. A muscle strain occurs when you overextend a muscle and it stretches too far and tears. Most muscle strains are mild, but a severe one can tear all the way through.
Sprains. A sprain happens when a ligament stretches too far and tears. Ligaments are tough bands of tissue that connect bones and stabilize joints. These injuries can be mild or severe.
Tendinitis. Tendinitis is a type of repetitive strain injury that affects a tendon. It’s caused by repetitive motions over time. Tendons are connective tissues that connect muscles to bones.

Which body parts get injured the most in sports?

Certain body parts tend to take more stress from sports than others. Since physical activities rely on moving joints, it’s often these joints and the tissues that support them that get injured the most.

Some of these include your:

Achilles tendon. Your Achilles tendon is the thick cord that connects your calf muscles to your heel bone. Strain on this tendon can cause Achilles tendinitis or Achilles tendon rupture.
Ankle joint. Your ankle contains three joints, as well as other bones, cartilage, ligaments, muscles and tendons. Common ankle injuries include ankle sprains and ankle fractures.
Elbow joint. Your elbow joint is prone to overuse injuries from repetitive movements during sports. Tennis elbow and golfer’s elbow are two examples. You can also get elbow bursitis.
Head. Less than 2 in 10 sports injuries are head injuries, according to the CDC (Centers for Disease Control and Prevention). Most of these are minor, including nosebleeds and tooth loss, but they also include concussions.
Knee joint. Your knee joint includes several ligaments that you can sprain. Examples include ACL tears and PCL tears. Other common knee injuries include jumper’s knee and runner’s knee.
Leg muscles. Leg muscle strains are common, including groin pulls and hamstring injuries. A shin splint, which involves the soft tissues around your shin bone, is a common runner’s injury.
Shoulder joint. Injuries to your shoulder’s rotator cuff, including tears and tendinitis, are sometimes called swimmer’s shoulder. Other shoulder injuries include fracture and dislocation.

Symptoms and Causes

What are common sports injury symptoms?

It’s not hard to tell when you’ve got a sports injury. You’ll usually get it while playing or working out. You’ll notice when what you’re doing becomes painful. You may also notice other signs of injury.

Common symptoms include:

Muscle or bone pain (musculoskeletal pain)
Bruises, color changes or swelling that you can see
A bone or joint looking out of place (deformity)
A hard time moving or putting weight on the body part

What causes sports injuries?

The most common causes of sports injuries include:

Falls, which account for more than 1 in 4 sports injuries, according to the CDC
Training too hard or too long (overexertion) or overestimating your abilities, which can cause injury
Direct impact, which includes being hit by sports equipment or running into another player

Risk factors

Sports injuries are usually accidents, and accidents are often random. But some things can contribute to the risk of an injury. These risk factors may include:

Not wearing the right gear or using the right safety equipment
Not warming up or stretching properly before activity
Starting at an intensity level your body isn’t used to
Playing aggressive contact sports, like tackle football

Diagnosis and Tests

How are sports injuries diagnosed?

To diagnose a sports injury, your healthcare provider will start with a physical exam and medical history. They’ll ask you about what happened at the time of the injury and review your symptoms. They might check how your injured body part moves or how it feels when they touch it. Depending on the injury, they might want to look at pictures of the bones or tissues involved.

They’ll get these pictures through imaging tests like:

X-ray
CT scan
MRI

Management and Treatment

How do you treat a sports injury?

When you first get a sports injury, you can treat it with the RICE method for immediate relief. RICE stands for Rest, Ice, Compression and Elevation. Sometimes, a parent, school nurse or sports medic will apply the RICE method on the field or playground until you can see a healthcare provider. It can help reduce pain and swelling in the acute phase of your injury. But you’ll need different treatment later on.

Many sports injuries can heal at home, though it’s important to have a healthcare provider advise you on your treatment plan. More serious sports injuries may require specialized medical care, like:

Pain relief. You may need over-the-counter or prescription pain medications.
Closed reduction. A healthcare provider might need to move a joint back into place.
Surgery. You might need surgery to repair a tear or fracture, for example.
A cast or splint. You may need to wear a cast or splint to hold your tissues in place.

After a period of rest, you’ll need to restore strength and flexibility to your injured part. This is the rehabilitation phase of your treatment plan. Your healthcare provider will advise you on when and how to start moving your injured part again. They might refer you to a physical therapist to design a custom exercise plan. Almost any sports injury can benefit from a course of physical therapy.

How do I know if I should seek medical care for a sports injury?

When in doubt, it never hurts to see a qualified healthcare provider about an injury. Repetitive strain injuries, like tendinitis, can sometimes be hard to recognize until you see a provider. You might not realize you have an injury if you can’t connect your symptoms with a specific event. On the other hand, if you have an acute injury, you might not be able to tell how serious it is. Signs to watch for include:

Severe pain that isn’t getting better
Extreme bleeding, bruising or swelling
Obvious deformity, like bones that look out of place
You can’t move or use the injured part

Prevention

What can I do to prevent sports injuries?

Not all injuries are preventable, but there are some practical steps you can take to reduce your risk:

Get trained. When you start a new activity, make sure you learn and practice safe techniques.
Gear up. Use the right protective gear and equipment to prevent injuries.
Start slow. Warm up and stretch before activity. Gradually increase your level of intensity.
Build fitness. A regular fitness routine will help condition your body for various sports.
Mix it up. Cross-train or vary your exercise routine. Don’t play the same sport year-round.
Know your limits. Listen to your body and don’t push it too far. Allow yourself time to recover.

Outlook / Prognosis

What can I expect after a sports injury?

The outlook after a sports injury depends on the type and how bad it is. Most sports injuries are minor and can heal in a few days to weeks. Others might need medical interventions or surgery and can take several months to heal. How well you take care of your injury at home can also affect your recovery. Returning to activity too soon can interrupt the healing process. Not moving it enough can also stall it.

What questions should I ask my healthcare provider about my sports injury?

You can ask your provider:

How should I manage my pain?
How long should I rest my injury, and when should I start moving it again?
What types of exercises should I do during rehabilitation?
When can I return to sports or other intensive activities?
How should I take care of my injured part when I return to my sport?

A note from Cleveland Clinic

Sports injuries are common, but most are minor and heal easily. Good training and technique can help prevent injuries. Accidents can still happen, but the health benefits of an active lifestyle outweigh the risks. In general, it’s better for your body to challenge it than not to. The process of injury and recovery can help teach us greater respect for our bodies — their limits, as well as their amazing healing abilities.

Don’t let pain sideline you in 2025. Let our physical therapy specialists help you recover from injuries with a personalized treatment plan. Call us today at 201.308.3884 or join our Instagram community here.

Reference: [https://my.clevelandclinic.org/health/diseases/22093-sports-injuries]

Healthy Joint Tips

Posted on December 1, 2024December 2, 2024 by capernumpt admin

Joint pain got you down? Don’t worry, there are plenty of ways to keep your joints healthy and happy. In this post, we’ll share some simple tips and tricks to help you ease any discomfort. Let’s get moving! Come in and see us and we will generate a personalized game plan for your individual needs and goals. You don’t have to live with that pain!

These ten tips can help you guard your joints against injury and keep them healthy for years to come.

You and Your Joints

A joint is the connection between two bones. Joints and their surrounding structures allow you to bend your elbows and knees, wiggle your hips, bend your back, turn your head, and wave your fingers to say bye-bye.

Smooth tissue called cartilage and synovium and a lubricant called synovial fluid cushion the joints so bones do not rub together. But increasing age, injury,or carrying too much weight can wear and tear your cartilage. This can lead to a reaction that can damage your joints and lead to arthritis.

The best way to care for your joints is to keep them and your muscles, ligaments, and bones strong and stable. Here are some tips for good joint health.

Watch Your Weight for Healthy Joints

Keeping your weight within a healthy range is the best thing you can do for your joints. Weight-bearing joints, such as your knees, hips, and back, have to support some, if not all, of your body weight. That’s why so many overweight people have problems with these areas of the body.

The higher the number on your bathroom scale, the more wear and tear you put on your joints. Losing weight reduces pressure on your knees, hips, and back and helps prevent joint injury. Research has shown that with every pound gained, a person puts four times more stress on the knees.

Exercise for Healthy Joints

Exercise can help you lose extra pounds and maintain a healthy weight. Some research suggests that aerobic exercise — activities that get your heart rate up — can reduce joint swelling. If your joints bother you, opt for exercises that won’t give your joints a pounding. Instead of step aerobics, try low-impact exercises such as swimming or bicycling.

Another healthy idea: Don’t sit still! Couch potatoes, computer addicts, and all who remain glued to a chair all day long have a high risk for joint pain. Less movement means more stiffness in your joints. So get up and get moving. Change positions frequently. Take frequent breaks at work, and stretch or go for a short walk. If you can’t leave the office, try taking phone calls while standing.

Build Muscles to Support Joints

Strong muscles support your joints. If you don’t have enough muscle, your joints take a pounding, especially your spine, hips, and knees, which must support your entire body weight. Weight training exercises help build muscle and keep your muscles and surrounding ligaments strong. That way, your joints don’t have to do all the work.

A certified personal trainer can show you the best exercises for healthy joints and how to do them correctly. Doing them incorrectly increases the chance of injury.

Help Joints With a Strong Core

Make sure your exercise routine includes activities that strengthen your core. That includes your chest, back, and abdomen.

Stronger abs and back muscles help you keep your balance and prevent falls that can damage your joints.

Know Your Limits for Your Joints’ Sake

Certain exercises and activities might just be too tough for your joints to handle at first. Go slow. Modify exercises that cause joint pain. Ask a trainer, physical therapist, or coach to help you with modifications. You will likely feel some muscle pain after working out for a few days, especially the second and third day. Listen to your body, and learn the difference between “threatening pain” and good muscle-building pain.

Perfect Your Posture for Good Joints

Slouching is not good for your joints. Standing and sitting up straight protect your joints from your neck to your knees. Good posture also helps guard your hip joints and back muscles.

Posture is also important when lifting and carrying. For example, if you use a backpack, be sure to put it over both shoulders instead of slinging it over one. Being lopsided puts more stress on your joints. When lifting, use the biggest muscles in your body by bending at your knees instead of bending your back.

Protecting Your Body Protects Joints

Make sure you always wear a helmet, knee pads, and elbow and wrist pads when taking part in high-risk activities, including work-related ones such as repetitive kneeling or squatting. Even if you think you’re a pro on a bicycle or on a pair of Rollerblades, you should never go without safety gear. Hit the wrong bump in the road, and you could be headed for a lifetime of trouble. Serious injuries or several minor injuries can damage cartilage. Injuries can lead to long-term joint problems.

Elbow and wrist braces, or guards, also help reduce stress on your joints during activities.

Add Ice for Healthy Joints

Ice is a great drug-free pain reliever. It helps relieve joint swelling and numbs pain. If you have a sore joint, apply ice wrapped in a towel or a cold pack to the painful area for no more than 20 minutes. Don’t have ice or a cold pack? Try wrapping a bag of frozen vegetables (peas work best!) in a light towel. Never apply ice directly to the skin.

Eating Right Nourishes Joints

Eating a healthy diet is good for your joints because it helps build strong bones and muscles.

For your bones, make sure you get enough calcium every day. You can do this by eating foods such as milk, yogurt, broccoli, kale, figs, and fortified foods like soy or almond milk. If those foods don’t tempt your taste buds, ask your doctor if calcium supplements are right for you.

For your muscles, you need to get enough protein. Exactly how much you need depends on your age, sex, and how active you are. Most Americans get enough protein. Good sources include lean meats, seafood, beans, legumes, soy products, and nuts. Go for a variety.

You also need vitamin D to keep your bones and joints in good health. Vitamin D helps your body absorb calcium from the foods you eat. Dairy products. many cereals, soy milk, and almond milk are fortified with vitamin D. You can ask your doctor about the proper amount of vitamin D and ways you can get it.

Oranges may also give your joints a healthy boost. Some studies suggest that vitamin C and other antioxidants can help keep your joints healthy.

Take control of your joint health and invest in your long-term health. Let our physical therapy specialists enhance your strength, balance, and coordination with a personalized treatment plan. Call us today at 201.308.3884 or join our Instagram community here.

Reference: [https://www.webmd.com/arthritis/caring-your-joints]

Physical Therapy for Parkinson’s Disease

Posted on November 1, 2024October 29, 2024 by capernumpt admin

Parkinson’s disease, a neurodegenerative disorder characterized by tremors, stiffness, and slow movements, can significantly impact an individual’s quality of life. Physical therapy plays a vital role in managing the symptoms of Parkinson’s and improving functional abilities. Check how it can help below:

It’s well-known that exercise of all kinds is beneficial for patients with Parkinson’s disease. But physical therapy, in particular, is key. Why? A professional can guide you through the right moves to increase mobility, strength and balance, and help you remain independent, says Denise Padilla-Davidson, a Johns Hopkins physical therapist who works with patients who have Parkinson’s. Here are things a therapist may work on:

Note: Please discuss any exercise program with your physician/neurologist and get a referral to a physical therapist or trainer with expertise in Parkinson’s disease before starting any specific program.

Amplitude Training

A specific form of physical therapy for Parkinson’s disease is called LSVT BIG training. (LSVT is Lee Silverman Voice Treatment. LSVT LOUD is therapy to amplify the voice.) “It’s meant to help patients with Parkinson’s increase what we call ‘amplitude of movement,’” says Padilla-Davidson. In LSVT BIG, you make overexaggerated physical movements, like high steps and arm swings. It’s a way to retrain the muscles and slow down the progression of hypokinesia, the increasingly smaller, more shuffling movements that happen with Parkinson’s. Ask your doctor or physical therapist about LSVT BIG.

Reciprocal Patterns

Reciprocal movements are side-to-side and left-to-right patterns, such as swinging your arms while taking steps as you walk. Parkinson’s disease may affect these patterns. Your therapist may help you reinforce reciprocal patterns by the use of a recumbent bicycle (a stationary bike in which you sit in a reclined position) or elliptical machine (in which you use your arms and legs). On your own, says Padilla-Davidson, “Practice walking, keeping in mind the swinging of your arms. It may help to chant or sing to keep the rhythm.” Dance classes and tai chi are also useful.

Balance Work

Normal balance, explains Padilla-Davidson, is an interplay among what you see (visual feedback), your inner ear (which helps you orient yourself) and how your feet sense the ground beneath them. Parkinson’s disease can affect this balance system, making your gait (how you walk) unstable, which in turn may make you fearful to be in public or crowded spaces. Gait training (practice walking) can help. Exercises that aim to improve balance should be guided by a physical therapist, who can work with you to understand any issues with balance and teach you ways to compensate.

Stretching and Flexibility

It’s common for patients with Parkinson’s disease to develop tight hip flexor, hamstring and calf muscles. To counteract that stiffness, it’s best to stretch at frequent intervals throughout the day, rather than just once, says Padilla-Davidson. Ask a qualified trainer or therapist who specializes in Parkinson’s to show you how.

Strength Training

Muscles naturally weaken with age, so strength training is important for everyone. But research suggests that muscle weakness is a bigger problem for patients with Parkinson’s disease, says Padilla-Davidson. Depending on what stage of the disease you are in, a therapist might have you do resistance exercises with light dumbbells or a resistance band (a kind of thick rubber band). Pool-based classes, using the water’s resistance to strengthen muscles, can also be a good fit, she says.

Take control of your Parkinson’s journey. Let our physical therapy specialists enhance your strength, balance, and coordination with a personalized treatment plan. Call us today at 201.308.3884 or join our Instagram community here.

Reference: [https://www.hopkinsmedicine.org/health/conditions-and-diseases/physical-therapy-for-parkinsons-disease]

Reclaim Your Life After Concussion: Power of Physical Therapy

Posted on October 1, 2024October 30, 2024 by capernumpt admin

Traumatic brain injuries (TBIs), even mild ones like concussions, can significantly disrupt your life. While rest is crucial in the initial stages of recovery, emerging research shows that targeted physical therapy can play a vital role in restoring your well-being. At Capernum PT, our experienced team understands the complexities of concussion recovery and offers specialized care to guide you on your path back to health.

What Is Concussions?

Concussions can happen to anyone, anytime, whether you’re an athlete on the field or simply going about your daily routine. A concussion is a brain injury caused by a bump, blow, or jolt to the head or body. These injuries are common in contact sports, falls, car accidents, and other forceful events.

Symptoms of a Concussion

Symptoms of a concussion can vary from person to person and may appear immediately or develop over time. Common signs include:

Physical: Headaches, dizziness, neck pain, balance problems, fatigue, sleep difficulties, nausea, and sensitivity to light or noise.
Cognitive: Difficulty concentrating, memory problems, confusion, and slowed thinking.
Emotional: Irritability, anxiety, depression, and mood swings.

If you suspect a concussion, seek medical attention promptly.

Beyond Rest: The Role of Physical Therapy

While rest is initially important, a comprehensive approach to concussion recovery often involves physical therapy. At Capernum PT, our skilled therapists will assess your specific needs and create a personalized treatment plan to address your unique symptoms.

How Capernum PT Can Help?

Our physical therapists use a variety of techniques to help you recover from a concussion, including:

Neck and Cervical Spine Rehabilitation: Addressing neck pain, stiffness, and related issues that often accompany concussions.
Balance and Dizziness Management: Improving balance and reducing dizziness through specialized exercises and manual therapy.
Vision Therapy: Alleviating vision problems, such as double vision or difficulty tracking objects.
Exertion Tolerance and Graduated Exercise: Helping you gradually increase your activity levels without triggering symptoms.

Return to Activity Guidance: Safely guiding you back to work, school, or sports.

Don’t Let a Concussion Hold You Back

If you’re experiencing lingering concussion symptoms or have been diagnosed with post-concussion syndrome, Capernum PT can help. Our dedicated team is here to support you on your journey to recovery.

Take the First Step to Recovery

Contact Capernum PT today to schedule an appointment and learn more about how our specialized physical therapy services can help you reclaim your life after a concussion. Set a concussion care appointment today or call us at 201.308.3884.

Common Knee Pain Questions Answered

Posted on September 1, 2024October 30, 2024 by capernumpt admin

Knee pain can affect people of all ages. Whether you’re an athlete, a senior, or simply someone who leads an active lifestyle, understanding the causes, symptoms, and treatment options for knee pain is essential for managing your discomfort and improving your overall well-being. Here we address some of the most frequently asked questions about knee pain.

Your knee hurts and you want to know why. Whether it’s an injury or arthritis, here are answers from Joseph Bosco, MD. He’s an orthopedic surgeon who specializes in sports medicine and knee care at the NYU Langone Medical Center’s Hospital for Joint Diseases.

Could My Pain Be From Osteoarthritis?

Yes. Probably 95% of knee pain caused by arthritis is osteoarthritis, which is caused by “wear and tear” on the joints. Other types, like rheumatoid arthritis, are much less common causes of knee pain.

What Kind of Injuries Can Cause Knee Pain?

They’re usually twisting injuries to the knee: ACL, meniscus, or ligament injuries.

What’s the Difference?

The main difference between arthritis and other kinds of knee pain is there’s no trauma associated with it. A person who tore their ACL or had a meniscus injury knows exactly when it happened. With arthritis, it’s more of a dull, aching pain. It gets worse as time goes on.

Will My Pain Go Away On its Own?

It depends. Arthritis pain tends to wax and wane over time. It may not completely go away, but sometimes it feels much better. Pain from an injury improves at first, but if you’re left with a sore joint, you may not be able to do certain activities.

When Do I need to See a Doctor?

Everyone has a different pain threshold. If you’ve an injury and your knee swells, you need to see your doctor. Even if the swelling goes away, you need to have your knee examined — you might have injured something inside the joint. If you have arthritis pain and the bad days outnumber the good, you should see your doctor.

How Do I Keep My Knees Healthy?

I think weight control is important. Flexibility helps as well. If you take part in a sport that requires a lot of physical exertion, like skiing or tennis or soccer, you need to get in shape.

Also, when you get tired, you need to stop. Look at the rate of knee injury: It goes up in the fourth quarter or final period of a game. Just a millisecond or two of delay of muscle function can cause injury. If the muscles that protect the ligament are tired, they don’t do a good job.

Tired of knee pain? Our experienced physical therapists can diagnose the underlying cause and develop a personalized treatment plan. Call us today at 201.308.3884 or join our Instagram community here.

Reference: [https://www.webmd.com/pain-management/knee-pain/q-a-knee-pain]

Benefits of Physical Therapy for Chronic Pain Management

Posted on July 1, 2024October 30, 2024 by capernumpt admin

Our lives are hectic enough without dealing with something as disorienting as poor balance. Challenges with balance can leave us feeling disconcerted, confused — and scared. We must feel confident in our stability and balance to perform our daily tasks effectively. Fortunately, information is available regarding sense of balance issues; this article sheds light on the condition.

Balance Issues

Balance issues happen when something affects the connection between your central nervous system and your brain that keeps you feeling steady on your feet. Balance issues may be symptoms of certain medical conditions. Healthcare providers treat balance issues by managing any underlying medical conditions and with vestibular rehabilitation therapy created to ease balance issue symptoms.

What Are Balance Issues?

Your sense of balance helps you stay upright and feel stable as you navigate your way through your day. Your sense of balance relies on a steady flow of information among your ears, eyes, tissues and brain. When something disrupts that flow of information, you lose your sense of balance. Balance issues may be symptoms of certain medical conditions. Healthcare providers treat balance issues by managing the underlying medical condition. You might also need physical therapy.

How Does My Sense of Balance Work?

Your sense of balance relies on the relationship between your central nervous system (brain) and your sensory system. Your sensory system includes:

The vestibular labyrinth in your inner ear: This includes your semicircular canals (loops), which react when you turn your head, and otolith organs that react to gravity and movement.
Your vision: Your eyes send impulses to your brain that show where your body is in relation to other objects.
Your skin, joints and muscles: When your body moves, it puts pressure on tissues in your skin, muscles and joints. These tissues send signals to your brain, telling it where your body is in relation to space. For example, if you’re standing up and lean back, you put pressure on the back of your foot and lower leg. That pressure lets your brain know you’re leaning instead of standing straight.

Your central nervous system pulls this information together so it can tell your body how to maintain balance. When something interferes with the system’s connection, your central nervous system can’t process information correctly and you feel unsteady.

Symptoms and Causes

What Are Balance Issue Symptoms?

Balance issues cause several symptoms linked to underlying medical conditions or other issues. Balance issue symptoms include:

Vertigo. Vertigo makes you feel dizzy or like you’re spinning when you’re not.
Feeling lightheaded or faint.
Feeling unsteady on your feet (as if you’re about to fall).
Blurred vision.

Which Conditions Cause Balance Issues?

Many things can affect your sense of balance. Many people develop a balance issue as they grow older. But you can develop balance issues at any age. Inner ear disorders, head injuries and neurological conditions may affect your sense of balance.

Inner Ear Disorders

Labyrinthitis: Labyrinthitis is inflammation in your labyrinth, the inner ear system that’s responsible for hearing and balance.
Vestibular neuritis: Vestibular neuritis is inflammation of the vestibulocochlear nerve in your inner ear.
Benign paroxysmal positional vertigo (BPPV): If you have BPPV, changes in your head position — such as tipping your head backward or sitting up in bed — cause vertigo.
Ménière’s disease: People with this condition often experience sudden vertigo.
Acoustic neuroma: This noncancerous tumor in your inner ear may affect your balance.
Persistent postural perceptual dizziness (PPPD): Bouts of dizziness and feeling unsteady that are brought on by things or activities going on around you, like being around crowds. PPPD symptoms come and go.

Other Medical Conditions

Balance issues may be a symptom of several different medical conditions:

Neurological conditions: Alzheimer’s disease and Parkinson’s disease are examples of medical conditions that may affect your sense of balance.
Cardiovascular disease: Heart issues may make you feel faint, lightheaded or dizzy and affect your balance.
Postural hypotension: Low blood pressure that happens when you stand up from sitting or lying down.
Head injuries: A concussion is an example of a head injury that may affect your balance.
Peripheral neuropathy: This condition affects nerves outside your brain or spinal cord. Nerves carry signals your brain uses to keep track of your hands and feet. You may have balance issues if something affects the connection between your brain and certain nerves.
Headaches or migraines: Headaches and vestibular migraines may affect your balance.
Motion sickness: Motion sickness may make you feel dizzy and affect your balance.

Diagnosis and Tests

How do healthcare providers diagnose balance issues?

Healthcare providers diagnose balance problems with a physical exam. They’ll ask about your symptoms and medical history. They’ll probably use several kinds of tests included in a vestibular test battery:

Videonystagmography (VNG): This test gives providers information about how parts of your inner ear system and eyes work. You’ll need to wear goggles so providers can monitor your eye movements as you complete different tasks (such as following a target and moving your head and body in different directions).
Rotary chair: This test checks the reflex between your ears and eyes. To do this test, you’ll wear goggles and sit in a motorized chair that moves right and left. Your provider will ask you to keep your eyes open and answer questions as the chair moves.
Modified clinical test of sensory interaction on balance (mCTSIB): This test shows how the sense of touch in your feet, vision and inner ears affect your balance. You’ll take off your shoes, stand on a foam and firm surface, both with eyes open and closed, and stay as steady as possible for 30 seconds.
Video head impulse test (VHIT): This test checks the reflex between your ears and eyes in response to quick head movements. You’ll wear goggles that record your eye movements while you stare at a target. Your provider will move your head right and left or up and down.
Vestibular-evoked myogenic potentials (VEMP): This test checks on specific parts of your inner ear system. You’ll sit in a chair and turn your head to the left and right and stare at a target while you listen to a series of tones.
Dynamic visual acuity testing (DVA): This test evaluates how well your inner ear balance system works when you move your head. You’ll look at a computer screen and identify a target on the screen while your head is still, and then while you move your head right or left and up or down.

Management and Treatment

What is the best treatment for balance issues?

Healthcare providers treat balance issues by managing the cause. They may recommend vestibular rehabilitation therapy, a special form of physical therapy that involves exercises and techniques that may help you to manage your balance issues.

Prevention

Can people prevent balance issues?

Because many different things cause balance issues, it’s not possible to prevent some of them. Talk to a healthcare provider about your balance issues. They may be symptoms of underlying conditions that require treatment.

Outlook / Prognosis

What can I expect if I have balance issues?

Your healthcare provider is your best resource of information about what you can expect. If you have a medical condition that causes balance issues, your providers will treat that condition. You may also need therapy to learn ways to manage your balance issues. It may take some time for treatment and therapy to make a difference.

Living With

I have balance issues. How do I take care of myself?

Knowing why you have balance issues is the first step toward getting better. Here are some suggestions that may help you manage your balance issues:

Maintain a weight that’s healthy for you.
Strengthen your core. Your core (the muscles in your midsection or abdomen) helps stabilize your whole body.
“Fall proof” your surroundings. Balance issues increase your risk of falling. Check the areas where you usually walk and remove items that could trip you up, like rugs and electrical cords.
Take your time. If you have balance issues, give yourself time to get up if you’ve been sitting down. If you feel unsteady when you get up, walk slowly.

When Should I See My Healthcare Provider?

Contact your healthcare provider if your balance issues get worse after treatment.

What Questions Should I Ask My Provider?

Balance issues happen for many different reasons. Here are some questions that may help you understand your balance issues and what can be done to resolve them:

What’s causing my balance issues?
What are treatments for the condition causing my balance issues?
Will my balance issues go away?

A Note from Cleveland Clinic

Most people have experienced losing their balance. But ongoing balance issues may be symptoms of underlying medical conditions. It can be disorienting and sometimes frightening to lose your sense of balance. Balance issues can affect your quality of life. If you’re concerned about your sense of balance, talk to a healthcare provider.

Capernum Physical Therapy supports patients through traumatic injuries by fostering a safe environment to address concerns. We collaborate with patients to tailor care plans, facilitate recovery, and, most importantly, provide assurance that a positive outcome is on the horizon. Connect with a friendly Capernum physical therapist and discover how we can assist you! Call us for a complimentary consultation today at 201.308.3884 or join our Instagram community here.

Reference: [ https://my.clevelandclinic.org/health/diseases/21021-balance-problems ]

Role of Physical Therapy in Sports Injury Rehabilitation

Posted on June 1, 2024October 30, 2024 by capernumpt admin

It would be great if our bodies were infallible! But of course, they are not, and the best we can do is keep ourselves in the best physical health possible. Yet, even then, we can experience problematic areas: Joint pain, muscle stiffness, inflammation, and sore body parts. Pain can occur for countless reasons, and it is debilitating when it does. Here is a helpful insight into a common problematic area — shoulder pain.

What Is Shoulder Pain?

Shoulder pain is any type of pain or discomfort you feel in your shoulder. Your shoulder is called a ball-and-socket joint. It can move in many directions and it’s considered to be the most movable joint in the body. But it’s actually two joints (the acromioclavicular joint and the glenohumeral joint).

Your shoulder joins with your upper-arm bone (humerus), shoulder blade (scapula), and collarbone (clavicle). The humerus fits into the rounded socket of the scapula. Each shoulder is held in place by a group of four muscles and tendons, called a rotator cuff, which covers and protects the humerus and lets you raise and move your arm.

There are also ligaments that hold bone to bone, and a sac filled with fluid that cushions the humerus head inside the joint. Because there are so many parts to the shoulder, there are many reasons why your shoulder might hurt. You might injure it in a fall or accident, or you could have overdone a chore like painting. Sometimes, shoulder pain comes from a condition like arthritis. It can even stem from problems in other parts of your body, which is called referred pain.

Depending on what’s causing the pain, it can be sharp or achy. It can be sudden or come on gradually. It can also stop you from doing some of your regular activities. Using a painful shoulder could cause further damage, so it’s important to find out why your shoulder hurts and get treatment as soon as possible.

Shoulder Injury Symptoms

The shoulder’s ball-and-socket joint gives you great range of motion, but it comes at the expense of stability. The shoulder joint gets dislocated more often than any other joint in the body. And repeated stress from the way you use your shoulders on the job or playing sports can lead to tears and other injuries.

Ask yourself some questions to help you decide if you have a shoulder injury:

Can you move your arm normally, or is your shoulder too stiff or painful?
Do you feel like your shoulder could pop out of the socket?
Is your shoulder strong enough for things you normally do?

You can treat some shoulder injuries at home for a few days with rest and ice. You can bandage it to hold it in place if necessary, and raise it above your heart. But some injuries need professional help. Here are signs that you need to see a doctor right away:

Your shoulder joint looks deformed.
You can’t use your shoulder at all.
The pain is intense.
Your shoulder swells suddenly.
Your arm or hand is weak or numb.
The pain comes with swelling, redness, or a fever.
You have pain that lasts for more than 2 to 4 weeks.
The skin around your shoulder becomes discolored.

Shoulder Pain Causes

Because the shoulder is such a complicated and busy joint, it can be easy to hurt it. Most shoulder injuries are caused by overuse (repetitive use injuries), but they can also happen through force or falls.

Common Shoulder Injuries

Overuse. These injuries can happen when you move it the same way again and again. Overuse injuries are also called repetitive strain injuries. Reaching above your head, like when you’re swimming or washing or painting walls, or simply moving your arm back and forth, as when you are playing tennis or gardening, can cause overuse injuries.
Bursitis is an overuse injury. The bursa (a fluid-filled sac that cushions in your joint) can get swollen and irritated if you repeat the same motions. If you have bursitis, you may notice the pain most when you move your shoulder.
A cartilage tear, called a SLAP tear when it’s in the shoulder, can also happen with overuse. You can injure the cartilage (the rubbery padding) that goes around the rim of your shoulder joint. With this type of injury, you might feel pain when you reach over your head, and your shoulder could seem weak. It might also feel like it’s catching, locking, or grinding.
Rotator cuff tear. Your rotator cuff is the group of muscles and tendons in your shoulder that hold your arm in place and let you lift your arm overhead. You can damage it through overuse. It also begins to show wear and tear as you age. Your shoulder may hurt at night and when you try to lift things. You might hear a crackling sound when you move it.
Impingement. This happens when the tendons of the rotator cuff get pinched in the bones of the shoulder. It can cause swelling and pain. If you lift your arms over your head a lot, it can set this off.
Tendinitis. This is when the tendons that make up your rotator cuff get inflamed. It can happen slowly over time.
Nerve injury. A brachial plexus injury can happen when a group of nerves called the brachial plexus, which runs from your spinal cord through your shoulder to your arm, becomes stretched or squeezed. The nerves can even be torn away in rare cases. A minor nerve injury can cause a numbing feeling or weakness in the arm, as well as a feeling like an electric shock throughout the arm. A more severe nerve injury can cause such weakness in your arm that you can’t use it. It can also cause severe pain.
Trauma or fall. A car accident, a fall onto the ground, or getting struck by something are other ways you can hurt your shoulder.
Dislocation. If your shoulder is pulled back too hard or rotated too far, the top of your arm might pop out of its socket. You will feel pain and weakness in your shoulder. You may also have swelling, numbness, and bruising.
Separation. This injury affects the joint where your collarbone and shoulder blade come together. It’s called the acromioclavicular (AC) joint. A fall or hard blow tears the ligaments holding it together. If your collarbone gets pushed out of place, you’ll have a bump on top of your shoulder.
Fracture. A bone can break or crack if you fall or take a hard hit. The most common breaks are to the clavicle (collarbone) and the humerus (arm bone closest to your shoulder). You’ll have a lot of pain and may get a bruise. If your collarbone is broken, your shoulder can sag and you might not be able to lift your arm.
Cartilage tear
Rotator cuff tear
Bursitis. The bursa (a fluid-filled sac that cushions in your joint) can get swollen and irritated if you repeat the same motions over and over again. But bursitis can also be caused by a fall or another injury. If you have bursitis, you may notice the pain most when you move your shoulder.
Tendinitis
Frozen shoulder. This condition limits how much your joint will move. Abnormal bands of tissue (adhesions) build up in the joint and keep your shoulder from moving freely. Your shoulder might “freeze” because pain or surgery have made you use it less, allowing the adhesions to build up.
Bone spurs. Also known as “osteophytes,” these small, smooth pieces of bone rub up against and wear on your rotator cuff and keep your shoulder from moving the way it should. They can lead to tendinitis or a rotator cuff tear.
Poor shoulder posture and mechanics. How you stand and sit have an impact on how well you can move your arms. If you slouch, it can be harder for your shoulder joint to move. You might cause muscles to tighten and nerves to get pinched.

Other Causes of Shoulder Pain

Arthritis. As with any joint, your shoulder can get arthritis.
Osteoarthritis is called the wear-and-tear arthritis because it usually affects the joints that do the most work, like your shoulder. After a while, the cartilage can start to break down. When the cartilage breaks down enough, it can’t keep the bone from rubbing against bone anymore, which causes the pain.
Rheumatoid arthritis usually affects more than one joint at a time. This type of arthritis causes swelling in the shoulder lining, which can trigger pain and stiffness.
Posttraumatic arthritis. If you’ve broken or dislocated your shoulder, you can be at risk of posttraumatic arthritis.
Referred pain. Sometimes, your shoulder hurts when there’s nothing wrong with it. This can be a sign of trouble with your gallbladder, liver, or another organ.
Heart attack. If you have shoulder pain in your left arm up to your jaw, have a hard time breathing, or your chest feels tight, you might need emergency medical help right away.

Shoulder Pain Diagnosis

Your doctor will start with a physical exam to check for any structural problems and rule out anything that might involve your spine or neck. Next, they’ll test your range of motion to see how strong and flexible your shoulder is. That will involve moving your arms in various ways, like above your head, across your body, or behind you, and rotating it 90 or 180 degrees.

Your doctor also might recommend one or more imaging tests to get a closer look:

X-rays. These can help your doctor find bone spurs, arthritis, and other bone-related causes of your shoulder pain.
MRI scan. This uses radio waves and a powerful magnet to make detailed images of your shoulder.
CT scan. This is a series of X-rays taken from different angles. When they’re put together, they can give your doctor a better look at what’s happening with your shoulder.
Electromyography (EMG). This measures the electrical activity in your muscles to see if there are any problems with your nerves.
Arthroscopy. This surgery lets a tiny fiber-optic camera show your doctor high-definition images of your shoulder. In some cases, your doctor may also be able to treat the problem during the procedure.
Arthrogram. This is an imaging test (CT, fluoroscopy, MRI, or ultrasound) done with an injected dye. First, the dye is injected into your joint, where it is absorbed to make it easier for the radiologist to see any problems in your shoulder’s tissues.

Shoulder Pain Treatment

For dislocations, separations, and fractures, you need a doctor’s help to get your shoulder back in the right position and then a sling to hold it in place while it heals.

For many other issues, your doctor may suggest rest, heat or ice, and a medicine like aspirin or ibuprofen to reduce the pain and swelling.

If your shoulder doesn’t improve after these first steps, your doctor may try injecting a corticosteroid (an anti-inflammatory medicine) straight into the joint to relieve swelling and pain.

Sometimes, cartilage tears, rotator cuff tears, and frozen shoulders don’t improve with rest and medicine. Your doctor may recommend surgery.

With any problem in your shoulder, your treatment plan will probably include exercises to help you stretch and strengthen the joint and to improve your range of motion.

Shoulder Pain Treatment

There isn’t any one particular shoulder pain treatment because the type of help you need depends on what type of shoulder injury you have.

Dislocated Shoulder: If you have a dislocated shoulder, it must be put back into the socket as quickly as possible to prevent complications. The most common treatment is called a closed reduction or manipulation.

This must be done in the emergency department because it’s easy to cause more injury if you try it yourself. The doctor, with help from another health care professional, physically moves your arm and shoulder back into the right position.

It is a painful procedure, so you will likely need sedation beforehand. Once the shoulder is back in place, you’ll need to wear a sling to keep it there and to keep your arm from pulling on your shoulder, so it doesn’t dislocate again. Ice and over-the-counter pain relievers may help with the pain. You will also likely need physical therapy.

A physical therapist will help you move your arm so that your shoulder doesn’t get too stiff. Therapy also helps strengthen the muscles around your shoulder to protect it. If a closed reduction doesn’t work, you may need surgery to put it back into place.

Separated Shoulder: Usually, the only treatments needed for a separated shoulder are a sling to keep you from moving it, ice packs, and pain relievers. You will also likely need physical therapy, and your doctor will tell you when you can start lifting above your head or heavy weights. Surgery for a separated shoulder isn’t common, but you might need it if your separation is severe.

Shoulder Fracture: In many cases, a shoulder fracture – a broken shoulder – will heal if you keep your arm in a sling. But sometimes, shoulder fractures need surgery to put the bones back together and repair any other damage.

If your fracture is severe, your doctor may recommend a joint replacement, also called arthroplasty.

Rotator Cuff Tears: Rotator cuff tears can only be repaired with surgery, but not all rotator cuffs need to be repaired. If your tear is minor, your doctor will likely recommend a sling, nonsteroidal anti-inflammatory drugs (NSAIDs), physical therapy, or steroid shots.

Most Other Injuries: The first-line treatment for most other shoulder injuries usually include resting your shoulder, taking NSAIDs, and doing physical therapy. Your doctor may recommend a cortisone shot. If these don’t work, you may need surgery.

Shoulder Pain Home Remedies

Home treatments may help you manage many types of shoulder pain, from overuse to arthritis. But if the pain gets worse, you lose function of your arm or hand, or you get other symptoms, contact your doctor as soon as possible because you don’t want the injury to worsen.

Ice: Icing the painful area can help reduce inflammation (swelling) and relieve pain. But do not put ice directly on your skin. Make sure there is fabric between the ice and skin to prevent damage to the skin.

Over-the-Counter (OTC) Pain Relievers: Medications like nonsteroidal anti-inflammatory drugs (NSAIDs) reduce inflammation and pain. Follow the directions, and if the drugs don’t help relieve the pain, speak with your doctor because you may need higher doses or a different type of pain medicine.

Immobilization: Using a sling to keep your shoulder from moving can help relieve shoulder pain. It also helps keep the weight of your arm from pulling on your shoulder. But it’s important to not use a sling for too long without your doctor’s advice. Keeping your arm immobile for too long can cause other complications, like muscle weakness.

Exercises/Physical Therapy: Unless you’ve been told not to do exercises that work your shoulder, using your shoulder could help ease the stiffness and pain of some types of shoulder injuries. Check with your doctor or physical therapist first, though, because, depending on the injury, exercise could make things worse.

When to See Your Doctor for Shoulder Pain?

If you have shoulder pain and any other signs of a possible heart attack (chest pain, tightness in your chest, pain radiating to the jaw, sweating, a hard time breathing), call 911 right away. This is a life-threatening emergency.

If you have shoulder pain along with any of these problems, contact your doctor as soon as possible because the injury could be serious:

Your shoulder looks abnormal or deformed.
You can’t move your arm or use your shoulder.
The pain is intense or unbearable, or is getting worse.
There is sudden swelling.
Your shoulder is red, warm, or tender to the touch.
You were able to use your shoulder, but it is getting hard to.

Takeaways

You use your shoulders a lot, and they allow you to move your arms many different ways. Because you use them so much, it’s easy to injure one – or both. Most shoulder injuries, especially if they’re caused by overuse, can be managed at home as long as the symptoms don’t get worse. But some, like a shoulder dislocation or fracture, need medical attention. Also, shoulder pain doesn’t always mean there is something wrong with your shoulder. It is sometimes a sign of a more serious condition, like a heart attack.

Shoulder Pain FAQs

What Causes Sudden Shoulder Pain Without Injury?

You may not always realize your shoulder is injured, especially if you have an overuse injury. Rotator cuff injuries are a common example of that. But you could also get sudden shoulder pain if you are having a heart attack, so when in doubt, seek medical help.

What Are the Symptoms of a Serious Shoulder Injury?

The most obvious signs of a serious shoulder injury include not being able to move your arm or use your shoulder or getting an obvious deformity, such as if you break or dislocate your shoulder. But if you have a hard time breathing or chest pain with your shoulder pain, this may be very serious, because they are signs of a heart attack.

Capernum PT has expertly trained physical therapists who will help you address those aches and pains — wherever you feel them! Our friendly team can assess your unique situation, create a personalized care plan, and guide you toward optimal healing and health! Visit Capernum PT and learn why our patients prefer our treatment. Call us for a complimentary consultation today at 201.308.3884 or join our Instagram community here.

Reference: [ https://www.webmd.com/pain-management/why-does-my-shoulder-hurt ]

Physical Therapy for Post-Surgical Recovery

Posted on May 1, 2024October 30, 2024 by capernumpt admin

We all know stretching is beneficial. Even our bodies let us know — we reflexively stretch when we wake up in the morning or when we’ve been sitting too long at our desks at work. So, it only makes sense that we should incorporate stretching into our day in some capacity — especially if we are working out and asking our bodies to perform at an elevated level! These are some of the best stretches for cooling down after a running session — you will not regret it!

Best Stretches to Do After Running

Want to nail your running recovery? Add these post-run stretches to your cool down routine

Let’s face it, we’ve all been guilty – probably multiple times – of forgetting to stretch after a run. We’d rather dive into the shower, inhale some food or rush to work instead. But, while it may be more time-efficient to skip those post-run stretches, in the long term it could come back to bite us by hindering our recovery and increasing our risk of injury. So, here’s everything you need to know about stretches for runners – and the best ones to do after training.

Why Should Runners Stretch?

Stretching after a run helps to promote blood flow to the muscles, which enables them to repair and recover more quickly from the workout. It also helps to remove lactic acid and waste products and reduce any muscle and joint soreness that could negatively impact your next run.

What’s more, gentle post-run stretching can also improve the flexibility of your running muscles and improve your range of motion, leaving you less susceptible to muscle strains and overuse injuries.

Don’t forget to integrate dynamic stretches into your running warm-up routine, too, to prepare your body for the activity ahead. Just like post-run stretches, these dynamic warm-up movements can reduce your risk of muscle strain injuries and contribute to better running performance. Meanwhile, evidence shows that static stretching – the kind of stretching that is recommended post-run – is in fact counter-productive pre-run, so always stick to the dynamic kind.

13 Best Stretches For Runners

Here is our pick of the best post-run stretches for you to try – depending on how you feel or which muscles feel tight, you could do some or all of them after each run. This list includes some deeper post-run stretches if you need to work on specific muscles, as well as some full-body stretches that target multiple muscle groups.

As a reminder, hold each post-run stretch for around half a minute and repeat it once or twice on each leg.

1. Lying Hamstring Stretch

Lie on the floor and keep your upper body relaxed and both legs straight as you pull one leg towards you.
As a variation, lie down as before and bend your upper knee toward your chest. With a non-stretching band or cord around the foot of your bent leg, push away with this foot and try to straighten the leg against the tension of the cord.
You should feel the stretch higher up the hamstring.

2. Lying Glute Stretch

Lie on the floor and bend both of your knees, keeping your feet on the floor.
Adjust the angle of your hips and front knee to intensify the stretch.
Place the ankle of one leg on the opposite knee and grasp the thigh of your bottom leg, pulling both legs into your chest.
Leave your grasped leg bent or extend it upwards.
You’ll feel a stretch in the muscles around the side of your buttocks.

3. Groin Stretch

Sit on the floor, place the soles of your feet together and let your knees drop out to the side.
Gently use your leg muscles to move your knees towards the ground.
Keep a straight back and bring your feet closer to your body to intensify the stretch.

4. Straight Leg Calf Stretch

Step your left leg forward with your knee bent and foot flat on the floor.
Extend your right leg straight back, putting your heel flat on the floor, and place your hands against a wall.
Keep your right leg straight and lean into the wall until you feel a stretch in the right calf.

5. Soleus (lower calf) Stretch

Stand closer to the wall and bend your front leg, keeping your back leg straight with your foot flat on the floor.
Lean your hips back to bend both legs.
You should feel a stretch in the lower calf of your bent leg.

6. Hip Flexor Stretch

Kneel on the ground on one leg, with the other leg out in front of you and positioned at a 90 degree angle.
Lean your hips forward, keeping your hips square and your upper body vertical – slumping forward reduces the stretch.

7. Standing Quadriceps Stretch

Stand on one leg and bend the knee of your opposite leg by grasping your ankle with one hand.
Flex your foot and keep your body straight to maximise the stretch through the front of your bent leg.
You can put one hand on a wall to help you balance.

Deeper Stretches for Runners

If you’re looking for a deeper stretch for your quads, hamstrings, or glutes, try these individual stretches after your runs.

1. Keeling Quadriceps Stretch Against a Wall

This post-run stretch targets your quads:

With a wall behind you, kneel on the floor on one leg.
Bend the knee of your rear leg and rest the toes of your rear foot against the wall.
Extend forward from the hips so you feel a stretch at the front of the thigh of your front leg.
Take care if you have ankle problems and stay tall in your upper body to avoid compressing your lower back.

2. Bent-Leg Standing Hamstring Stretch

This post-run stretch targets your hamstrings – make sure you are thoroughly warmed up before you attempt it:

Standing on one leg, position one foot on a chair or ledge and bend your upper leg deeply, moving your chest down onto your thigh.
Keep your chest low and gently try to straighten your upper leg.

3. Cross-Legged Sitting Glute Stretch

This post-run stretch targets your glutes:

Start in a cross-legged position with your back upright.
Your shins should be parallel to your body and your feet should be as far out to the sides as you can get them.
Keeping a straight back, bend forward with your arms outstretched.

Full-Body Stretches For Runners

These stretches target more than one muscle group at once, including those in your upper body – the area that’s often neglected by runners.

1. Downward-Facing Dog

This post-run stretch targets your hamstrings, calves, Achilles tendons, back and shoulders:

Keep your feet hip-width apart and your hands shoulder-width apart.
Keep your legs straight and your hips high as you lengthen your heels towards the ground – but don’t worry if they don’t reach.
Press your palms and fingers flat into the ground – you should feel as though you’re trying to push the floor apart between your hands and feet.
Enhance the stretch by gently bending alternate knees to shift your weight from one leg to another.

2. Lying Spinal Twist

This post-run stretch targets your glutes, lower back, upper back, shoulders, arms and chest.

Start on your back with both legs straight.
Hug your right knee toward your chest and hook your right foot behind your left knee.
Roll to your left side so your right knee touches the floor.
Extend your right arm toward the floor on your right side at head height and turn your head to look along it.
Relax into the posture, then repeat this for the opposite side.

3. Forward-Bend Shoulder Stretch

This post-run stretch targets your hamstrings, calves, shoulders, chest and arms.

Stand with your feet hip-width apart.
Fold over your body at the hips, interlacing your fingers together.
Make sure your head is facing the ground, your quads are tensed and your neck is relaxed.
Put your hands on your hips before you stand back up to avoid possible lower-back strain.

Regardless of your level of physical activity, meeting with a physical therapist can help you in countless ways. The caring and knowledgeable physical therapy staff at Capernum PT can help you establish a stretching routine that best suits your goals; they can also assess any aches and pains and support your journey to optimal health! Call us for a complimentary consultation today at 201.308.3884 or join our Instagram community here.

Reference: [ https://www.runnersworld.com/uk/health/a760484/runners-stretches/ ]