Abdominal Injuries

Strains or muscle pulls are a common injury, especially in athletic training. The abdominal wall is predominately muscular, comprising of the rectus abdominus, internal obliques and external obliques. Of these, the rectus abdominus is the most prominent, and is typically referred to as a “six pack.” It’s usually the rectus abdominus muscle (see insert) that’s injured; however, other muscles in the area can also be affected. Muscle pulls to the abdominal muscles are usually the result of a sudden violent contraction, overstretching or continuous overuse.

The signs and symptoms include:

• Tenderness over  the bottom area of the rectus abdominus muscle;
• A sudden sharp pain in the abdominal muscle which would indicate a tear;
• A cramping sensation or tightness;
• An increase in pain when the abdominal muscles are contracted, especially while doing a crunch.

If the tear is significant, the symptoms can be prolonged and disabling. This is especially true if the tear occurs where the muscle attaches to the ribs, pelvic or pubis bone. In these cases, the injury may be re-aggravated continuously which can be self-limiting. Resting the abdominal area at the first sign of injury is a very important part of healing for this particular injury. This can minimize months of pain and/or possible surgery. To prevent this injury, a proper warm-up prior to training (which should include proper stretching exercises) is thought to decrease injuries from muscle pulls because the muscles are more extensible when the tissue temperature has been increased by one or two degrees.

For more information on Physio by Design in Woodbridge, click this link. You can also book a consultation here.

Do You Need Orthotics?

Orthotics are specially designed insoles that are worn inside the shoe to control abnormal foot function and/or accommodate painful areas of the foot. These can be either commercially made or custom made to one’s foot. Orthotics help the impaired foot function, by controlling abnormal movement across the joints of the feet. For example, poor shock absorption of the foot may be caused by excessive pronation (flattening of the foot) or excessive supination (where the arch is too high).

There are many common symptoms that may indicate misalignment of the feet. You may be a candidate for orthotics if:

• one side of the sole of your shoe wears out faster than the other;
• you frequently sprain your ankle;
• you have chronic heel, knee or lower back pain;
• you have pain in the ball of your foot with or without calluses;
• your shins hurt;
• your toes are not straight;
• your feet point inward or excessively outward when you walk; or
• your feet hurt in general.

It’s important to note that your feet shouldn’t hurt. Pain is the body’s way of warning you something is wrong. If you ignore your pain, the condition causing it could become worse. Relief is closer than you think. In some cases, painful feet can be treated with modalities such as ultrasound, massage, and TENS therapy. Many people would benefit from a prescribed custom-made orthotics to support the foot, redistribute weight and absorb shock.

For more information on Physio by Design in Woodbridge, click this link. You can also book a consultation here.

Why do my feet hurt in the morning when I step out of bed?

From the weekend warrior to the competitive athlete, the rising participation of physical activity has led to a wide range of overuse syndromes such as heel spurs and plantar fascitis. These are conditions in which the bottom of the heel is extremely painful. Plantar fascitis is an inflammation of the strong tissue that runs along the bottom of the foot and connects the heel to the base of the toes. A heel spur is the abnormal pulling of this fascia which irritates the heel bone. The body lays down a heel spur as a protective mechanism.

These common overuse injuries are characterized by complaints of pain with the first few steps in the morning, some relief following activity, but returning after extended periods of standing or walking. Since it is difficult to rest the foot, this problem gradually worsens. With progression, pain may start interfering with daily activities.

Some potential causes include weak foot muscles, flat or high arches, poor shoe support, sudden increase in activity level or weight, and/or a tight Achilles tendon. Effective treatment will address decreasing pain and inflammation, restoring flexibility to the tight muscles surrounding the arch and the ankle; strengthening the intrinsic muscles of the foot; taping the foot to help decrease your pain by distributing force away from the stressed plantar fascia, and a gradual return to full activity.

For more information on Physio by Design in Woodbridge, click this link. You can also book a consultation here.

PNF Stretching

Proprioceptive Neuromuscular Facilitation (PNF) is a type of flexibility training that involves both the stretching and contraction of a muscle group. PNF stretching is also excellent method for targeting specific muscle groups, and as well as increasing flexibility, and range of motion (ROM).

Warning!  To help reduce a risk of injury, a proper warm-up is essential to ensure the maximum benefit is gained from your stretching.

PNF consists of stretching a muscle group passively, contracting the muscle group isometrically (without movement) while in a stretched position, relaxing the muscle group and finally increasing the stretch passively. It’s easier to imagine with an example…

1. Sit on the floor with your legs in a v-shape.  Your partner then places their feet on your ankles with both knees bent and grips your arms or hands. Please take extra care to ensure that no pressure is being place on the legs anywhere near the knee joints. You should feel a very comfortable stretch at this point. Be careful – do not overstretch!

2. Remember to keep your back straight, while your partner slowly straightens their knees in order to push your ankles further apart until the maximum ROM is achieved. This is a very small movement.

3. Once in this position, push your ankles back to the centre line, pressing against your partner’s legs in the process, for a period of about 10 to 15 seconds. Than, relax for six seconds before bending forward from the hip as far as possible with the assistance of you partner, remembering to keep the back flat. This position should be held for 10 to 15 seconds before returning slowly to upright position and relaxing.

4. Your partner should then attempt to move your legs still further apart before repeating the stretch. Repeat this technique up to four times, taking care not to exceed your maximum range of motion.

Special Note: PNF stretching is not recommended for anyone under the age of 18.

For more information on Physio by Design in Woodbridge, click this link. You can also book a consultation here.

Do You Suffer From Low Back Pain?

Statistically speaking, 4 out of 5 adults will experience low back pain at some point in their lives. When you consider the complex structure of the back, and the fact that it stabilizes and connects to your chest, arms, pelvis and legs, it’s not surprising that back pain is a very common complaint among people who participate in weight training and/or sports. Some degree of stretching or tearing of the muscle groups or ligaments, degeneration of the disc space or compression of the nerves along the spinal column may cause back pain. Pain could be caused from moving from a sitting to standing position, or standing for long periods of time. The pain is described as a dull, achy or sharp pain across the low back. Traditionally, bed rest has been the recommended treatment for low back pain, but the fact is this can be destructive for the muscles. Remember the law of nature is – either you move it, or lose it!

For more information on Physio by Design in Woodbridge, click this link. You can also book a consultation here.

Building Better Bodies – Ankle Strength

Bodies By Design president Kris Simpson explains the importance of working your stabilizer muscles while training your legs. He says you need to focus on exercises that build the small connective tissues around your ankles and knees to help prevent injury, or while rehabbing.