Back pain sufferers are often wary of exercising their back muscles for fear of exacerbating or worsening an injury. However, for some lower back pain sufferers, regular stretching and exercise, under the guidance of a professional, can relieve pain and improve range of motion, with patience, time and effort.

Treating and strengthening sore back muscles can be done in a variety of ways:

• A Heating Pad: Heat is one of the most reliable ways to help relax tight muscles. Relaxed muscles are easier to stretch and are less likely to get injured than stiff muscles. 20 minutes of “heat therapy” a day can go a long way in loosening and relieving pain in a tight back muscle.
• Stretching: Stretching will help to relieve tension or stress on the back muscles. There are a couple of good stretches you can do to target the lower back.
  • Option 1: Lie flat on your back on the floor with legs stretched out in front of you. Pull one knee up to your chest and hug it with your arms to your chest. Feel a stretch in your lower back, but do not pull so hard that your cause pain. Gently release and straighten the leg and repeat with the opposite leg. This may also be done with both legs at once.
  • Option 2: This exercise is known as “child’s pose.” Kneel on the floor, with your knees tucked under you. Place your palms flat on the floor and stretch them out in front of you as far as you can reach. Hold this position for a few seconds. As you pull your hands back to you, roll the stretch through your back. Repeat a few times as desired.
• Strengthening: When it comes to strengthening the muscles in the lower back, we recommend you find a personal trainer or gym professional to help correct your form – at least when first embarking on an exercise routing. Your trainer will guide you through a set of weight or core exercises designed to target and strengthen the muscles in your lower back. The stronger these muscles are the less likely you are to suffer from pain; the muscles act as a support system that enables free movement and flexibility. When done slowly and consistently exercise can relieve any lower back pain – the key is to do them regular in addition to your stretching exercises.

Always remember to check with your doctor when you try something new, and to always use common sense. If you are suffering from severe pain or you feel like your back pain is getting worse, you should consider consulting the advice of a back specialist.

+ Find a personal trainer near you to help you strengthen your back and relieve pain!

Source: News Olio “Back pain: Tips to strengthen a sore lower back”

With research showing that developing brains are more susceptible to injury, some experts are calling for the end of youth football programs and contact sports to help avoid traumatic consequences.

A recent article published by The Post Game on the fate of youth football in America states:

“According to the American Association of Neurological Surgeons, between 4 percent and 20 percent of college and high school football players will sustain a brain injury during the course of one season; a report cited by CNN medical correspondent Dr. Sanjay Gupta estimates that about one in 10 high school players suffers a concussion. The Boston Globe recently reported that emergency room visits for youth sports-related traumatic brain injuries went up 62 percent from 2001 to 2009. The Centers for Disease Control and Prevention, which has labeled sports concussions “an epidemic,” reported last year that roughly 122,000 youths between the ages of 10 and 19 went to emergency rooms for nonfatal brain injuries. For boys, the top cause of injury was playing football.”

While a concussion diagnosis doesn’t always lead to a visit to the emergency room, doctors are seeing a rise in the number of sports-related concussions among children and adolescents. Health care professionals believe these numbers are on the rise because more coaches and physicians are educated and willing to diagnose concussions where they would have previously diagnosed them as minor head injuries. Still, some speculate that parents and coaches may be missing up to 9 out of 10 concussions.

Growing recognition of the potentially catastrophic consequences of brain injuries among younger athletes recently led the Canadian Paediatric Society to release a new position statement in January warning that “Because their brains are still developing, children and adolescents are more vulnerable to head injury and take longer to recover from concussions than adults,” according to Dr. Laura Purcell, the CPS statement’s author. In fact, the CDC states that younger athletes are at increased risk for traumatic brain injuries that are more severe and more difficult to recover from.

Boys over the age of 10 tend to lead in multiple concussions due to “high-energy risk taking,” but, while specialists tend to see mostly preteen and adolescent boys for concussions, girls are catching up. And the research shows that a young person who suffers from one concussion is more likely to suffer from another. Studies have linked a history of two or more concussions with a high rate of cognitive issues, including headaches, memory problems, mood swings, and impacted classroom performance.

Though the jarring impact may not result in a blackout, victims are also at risk for life-threatening complications, like or second-impact syndrome, in which an athlete suffers a second concussion while still recovering from a previous one. Though the precise physiological cause is uncertain, the outcome is a fatal or severely debilitating swelling of the brain.

Last year, concussion expert Robert Cantu suggested to the Boston Globe that children under 14 should not be allowed to play collision sports unless those activities are modified to eliminate head blows, and that athletes under the age of 18 should be prohibited from enduring more than an agreed-upon number of blows to the head during a particular period of time. What would those numbers look like? As a starting point, the Cantu’s company suggested no more than 1,000 hits in a season, and no more than 2,000 in a calendar year.

So how can we protect our children’s brains? Aside from educating yourself about the signs and symptoms of concussion and taking the necessary safeguards and risk management steps, many believe that concussion safety is “a matter of risk acceptance.” Anxious or worried parents and coaches can rely on experts trained in the most current proactive concussion management practices. At Bon Secours In Motion, our Certified Impact Consultant Physicians, specially trained physical therapists and athletic trainers will help get you back in the game. Measuring brain function with the ImPACT™ Neurocognitive Test, our experts can monitor an athlete’s symptoms to ensure that their recovery is progressing adequately.

Source: The Post Game: “End Game: Brain Trauma And The Future Of Youth Football In America”, The Vancouver Sun “Concussions hit the young hardest: Experts”

Researchers at McMaster University in Canada are shedding light into how deep touch works to ease pain and promote healing in sore muscles.

A small study of 11 young men measured the effectiveness of massage in treating inflammation in muscles and boosting athletic recovery. The men rode stationary bikes to the point of physical exhaustion. Afterwards, each participant received a 10 minute Swedish massage on one leg.

Biopsies taken after the activity revealed that massage decreased the activity of proteins that cause inflammation and pain and helped spur the production of proteins that help muscles recover from activity. At the end of the day massage had the same pain-relieving effect as over-the-counter nonsteroidal anti-inflammatory drugs, like Tylenol, which also reduce pain by preventing inflammation.

Study leaders hope this study, and others like it, will help dismiss criticisms of massage as an “alternative” medical treatment.

+ Learn more about the benefits of massage therapy.
+ Massage therapy may be the perfect gift for an active Valentine! Contact us about gift certificates.

Source: Healthland “How Massage Helps Heal Muscles and Relieve Pain”

If you are interested in volunteering at the Yuengling Shamrock Marathon, 1/2 Marathon, 8k on behalf of Bon Secours Sports Medicine at the 2012 Shamrock Marathon, please contact Shannon at SVHiggons@rehabcare.com.

We will need 100-150 volunteers for this weekend of activity! These are very important volunteer assignments and the races couldn’t happen without your help! We will need MD’s, PA’s, RN’s, PT’s, PTA’s, and ATC’s for the med tent, the med station on the course and as catchers at the finish line for both the 8k on Saturday and the marathon and 1/2 marathon on Sunday.

The time slots we need to fill are:

8K race – Saturday, March 17th:
One shift: 7:30am-11

Marathon and Half-Marathon on Sunday, March 18th:
First shift: 6:30am-12:30 Second Shift: 9:30am-4

If you are interested in volunteering on behalf of Bon Secours Sports Medicine at the 2012 Shamrock Marathon, please contact Shannon at SVHiggons@rehabcare.com.

THANK YOU!

Knee pain can be miserable and debilitating – especially among women aged 50 and older. According to the American College of Rheumatology, around 2/3 of all women aged 50 and older suffering from some degree of knee pain – chronic or recurring.

Orthopaedic specialists note that women have a higher risk for developing arthritis than men.

If you are suffering from knee pain, your primary care physician can help you determine the cause of the pain. From there you may go visit a sports medicine specialist, or a physical therapist to help manage the pain.

Oftentimes exercise is used as a medicine to strengthen the knee by building the muscles around the aching joint. If you’re already active hire a personal trainer to help you focus on low-impact exercises targeting the muscles around the knees. Also, keep in mind that weight is one of the biggest sources of knee pain – losing weight may also mean losing the pain!

If you’re going to physical therapy for the first time, it’s important to know what to expect during your appointment. Below, we outline some of the more common, general procedures, but you should never hesitate to contact your physical therapist or physical therapy clinic to ask specific questions about your appointment!

Before you even step in the door, it’s important to dress appropriately for PT. Tight, constraining clothing can impede movement, so our physical therapists ask that patients try to wear loose-fitting clothing and sneakers. This will also enable us to accurately measure strength, range of motion, and movement. Most therapists and clinics also ask that you arrive at least 15 minutes before your scheduled appointment time to fill out any necessary paperwork.

During the first appointment, the physical therapist will conduct a physical exam of your injured/affected area. Be honest and straightforward with the therapist about your pain and how you’re feeling so they can treat you appropriately. Together, you will discuss your expectations and goals for therapy. Working with your goals and your physician’s recommendations, the physical therapist will design a personalized program to help you achieve your desired outcomes. This visit lasts about an hour.

Many times, a PT will start treatment during a first visit — including a home exercise program to perform in addition to your visits. Many PTs give their patients a piece of paper with the exercises written on them as a reminder of what to do and in which order (if any). Be sure to follow the plan exactly — most of the benefit of PT comes from the routines a person does at home.

Also, in some big offices, you may work with different occupational or physical therapists during the course of your treatment. Don’t worry if you see a new face — but make sure each PT working with you knows your condition.

Always remember: if you don’t like your treatment, or something feels wrong, speak up! Depending on your injury, you may feel uncomfortable or not used to moving the area, but you should always tell your therapist if you feel pain. This way your PT can help you stick to your routine and manage discomfort more effectively.

+ Find a qualified physical therapist near you!

Is big toe joint pain limiting your choice of footwear or keeping you from an active life? You may be suffering from a condition called hallux limitus.

A form of osteoarthritis, this condition is marked by a limited range of motion in the big toe and pain on the top of the foot. Degenerative arthritis or osteoarthritis are the main causes for this condition, but it can also arise from repetitive jamming of the big toe. The pain is caused by friction inside the joint as cartilage wear causes bone-on-bone movement.

If you are suffering from this condition, a foot and ankle specialist may recommend a variety of treatment options, ranging from special foot wear to surgical intervention. Conservative measures such as custom-molded foot orthotics are often recommended to help decrease stress in the joint and reduce pain. Surgical intervention may be necessary to restore functionality, but physical therapy is often used as a non-interventional method for managing pain and stiffness that may occur (before or after surgery).

+ Contact us to make an appointment with our foot and ankle specialists!

Knee pain is a common complaint in physical therapy clinics and doctor’s offices. Those who suffer from an aggravated sports injury or a condition like arthritis can experience debilitating and motion-limiting pain – regardless of age.

There are a variety of treatment options available to knee pain sufferers, including medication, physical therapy, and, in some cases, knee surgery. However, there’s another treatment option that is sometimes overlooked: acupuncture.

Acupuncture is a branch of Traditional Chinese Medicine in which a certified acupuncturist inserts hair-thin needles into the body to promote a pain-relieving effect. While acupuncture is considered a less-conventional treatment option, numerous clinical studies supporting the pain-relieving effect of acupuncture on knee pain. In fact, research shows acupuncture releases the body’s natural pain relieving chemicals to decrease pain, decrease joint stiffness and increase range of motion.

For patients who are knee pain sufferers, acupuncture can easily be incorporated into a conventional treatment plan with your physician and rehabilitation specialists. If you struggle with knee pain sufferer, talk with your primary care physician or physical therapist about a multidisciplinary treatment approach, including options like acupuncture!

+ Schedule an appointment with an acupuncturist in Suffolk!

The Bon Secours Health Center at Harbour View, which is home to our Harbour View In Motion clinic, has been selected for the 2011 “Best of Suffolk” Award in the Medical / Hospitals category by the U.S. Commerce Association (USCA). This award recognizes outstanding, local businesses that have served as a positive image of small business in their communities.

Joseph M. Oddis, CEO, Bon Secours Maryview Medical Center says, “Since its opening in 1999, Bon Secours Harbour View has been consistently focused on ensuring that programs and services are providing our patients and their families with a high quality care experience. This award is another affirmation that our team is not only meeting; but exceeding those expectations.”

In Motion’s Physical Therapy and Sports Performance offerings are some of the crucial components of the health center along with Harbour View Family Practice and Sports Medicine, The Millie Lancaster Women’s Imaging Center, Bon Secours Surgical Weight Loss Center, the Bon Secours Heart and Vascular Institute at Harbour View, and many others!

+ Read the full story about the US Commerce Association Honors Achievement here!

I didn’t make any fitness resolutions this year.

I think it’s because I’ve managed to finally make exercise a regular part of my life.

If you find yourself already having trouble making time to work out, take a good look at your goals.

Are they realistic?

Going to the gym four times a week is wonderful. But is it doable?

When you work full time, you have few choices on when to exercise. At the crack of dawn, during lunch, after work and weekends.

Try to pick a time when you have the energy to run on the treadmill or ride your bike.

Are you driving 20 miles out of your way to get to the gym? Or is it around the corner from your office? Paying a little more in membership or opting for a less fancy gym because it’s closer to your house or more convenient can help you meet your goals.

I live about 10 minutes from the gym where I teach a dance aerobics class. But sometimes it’s just easier for me to lace up my running shoes and head out the door for a jog in the neighborhood.

Exercise itself can be hard enough. The least we can do for ourselves is make it convenient.

Alice Warchol is a freelance writer and fitness instructor.

+ Learn More about Losing Weight

+ Read about Physical Therapy Programs