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Patellofemoral Pain Syndrome (PFP)

So what exactly is patellofemoral pain syndrome? Well it is rather simple. This is a problem where the knee cap does not track properly up and down a grove in the femur. Normally the patella or knee cap smoothly rides up and down in the trochlear groove of the femur when you walk, run, hike, bike, etc. So if the knee cap does not track properly then the underneath of the patella experiences an usual amount of stress causing uneven wear and tear. The simplest analogy I can give is that this problem is like the front end of your car being out of alignment. When this happens the tires will wear uneven. This is exactly what is happening to the knee cap. The symptoms are complaints of pain in and around the knee when you are active, walking, running, hiking, biking, etc.

Read this entire article on Patellofemoral Pain Syndrome .

What is a High Ankle Sprain?

It's football season again. Friday night lights, tailgates, and Sunday Night Football is back. So are injuries. Concussions, ACL tears and ankle sprains to name a few. We often hear of the term "high ankle sprain". So what is a high ankle sprain? I found a great video from Dr. Lane that perfectly describes what this problem is and how we go about treating these injuries.

Read this entire article on High Ankle Sprains.

Nutritional Recommendation

The 2014 Sochi Olympic Games have been exhilarating; delivering thrills, spills, and lots of cheers. These past few weeks, we've seen what physical boundaries Olympians are willing to push. Their Gold Medal success is a reflection of 4 years of disciplined diet and exercise. In fact, Olympians will often focus their entire training day around their diet. Here, we can feel empathetic towards these athletes struggles in healthy eating.

After having personally experimented with, and researching the various opinions on this subject, I've made one conclusion...You are what you eat. Dieting should not be associated with weight loss. Weight loss is a balance of the calories consumed and calories burned. Therefore, dieting is feeling better, by eating smarter.

Read this entire article on Nutritional Recommendations.

Snow Shoveling Tips

If you are like me, you love getting out in the winter air and being active. Skiing, snow tubing and even running are activities I enjoy doing in the winter. Snow shoveling on the other hand is not one of the fun wintertime activities. Given all of the snow we are dealing with I am sure that there are many of you who are dealing with neck pain, shoulder pain (myself included) and back pain. So I wanted to take a moment to offer some free advice on how to make the snow shoveling load easier.

Tip of the Day:
#1 Lift smaller amounts of snow. Rather than trying to get the job done all in one swoop, take smaller loads of snow in your shovel. Remember to use good body mechanics. Use the large muscles of your legs and hips and bend with your knees rather than your back.

Read this entire article on Snow Shoveling Tips.

Running Styles

I recently completed some continuing education on running and more specifically running styles. One naturally thinks, "running is easy...just put your shoes on and go, right"? Not really. When we run we have a lot of moving parts. Just like any other sport we need to improve our running mechanics in an effort to minimize energy consumption, reduce wear and tear to our muscles, bones, joints and ligaments in an effort to improve our performance. Let's face it, if golfers spend hours and hours perfecting their swing and swimmers spend unusual amounts of time in the water working on their stroke, then it only makes sense that runners, even recreational ones, should spend at least some time trying to improve their running style. I too like to run but like many recreational runners I occasionally experience knee or foot pain that limits my mileage and the benefits from this exercise. So what are we to do? The answer is simple. Improve our mechanics while we run. I have recently attempted a running style called "Chi" running style. This uses tai chi principles in running and I must admit it is effective. The idea behind Chi running is shortening the stride length, landing on the mid or fore foot instead of the rear foot and leaning the pelvis forward ahead of your feet while running. What this does mechanically is reduce the vertical ground forces, minimizes the strain to the dorsiflexor muscles and the knee extensor muscles and as a result reduces the stress placed on the ankles and knees. This style of running is helpful if you have a history of patellofemoral pain, shin splints or plantarfascitis.

So if you want to improve your performance in running think about changing your mechanics. It can make a big difference.

Pain Management for the Weekend Warrior For injuries of the weekend warrior, prevention and assessment are key

It is summertime and August sports camps are right around the corner. Along with this activity come injuries. Many of us, including myself are weekend warriors. We work all week and then let loose on the weekends biking, running, playing basketball, playing volleyball, swimming, etc. With any sort of physical activity there is the risk of injury. Granted, most of these injuries are not serious. They are simple sprains and strains. FAQ #1: So what do I do when I have these sprains and strains? Answer: The answer to this first question is simple, RICE. We have all heard of this before; Rest, Ice, Compression and Elevation. FAQ #2: But how do you know if something is serious or not? This may be a bit more complicated. The best thing you can do is get some free advice. At UPPT we offer free 15 minute consults. We can give you that free advice as to whether or not an injury is serious and if it requires further medical attention. I like to think of it as our “Bumps and Bruises” clinic. For example, the weekend comes and goes and leaves you with aches and pains that you do not know how to handle. Here is what you do, call our office 215-679-0105 and ask for a “free 15 minute consult”. We will take it from there. Remember this is a FREE 15 minute consult. No co-pay, deductible or anything. Now if you want more than this or if you already have seen a doctor and your physician wants you to begin a therapy program that is different. Then you want a full evaluation. This is most likely covered by your insurance. We can help you this as well. Read this entire article on Pain Management for the Weekend Warrior.

Winter 2013 Newsletter - PERK UP! Upper Perk Physical Therapy & Sports Rehab is proud to offer a medically prescribed exercise program. We call this program “Perk UP!” The benefits of this program are as follows:
 • Reduce Stress
 • Reduce Blood Pressure
 • Increase Strength
 • Increase Endurance
 • Lose Weight
 • Improved overall sense of well-being

“Perk UP!” is an ideal program for all ages. Exercise benefits include:
 • Stronger muscles and bones
 • Leaner bodies which controls body fat
 • Have less likelihood of being overweight
 • Improved blood sugar levels to decrease type II Diabetes likelihood
 • Lower blood pressure and cholesterol levels
 • Positivity, increased confidence, improved self-esteem

Read this entire article on PERK UP! program.

Fitness Tips
1. Use dumbbells, barbells and machines in that order. The smaller, stabilizer muscles you use with dumbbells fatigue before your larger muscle groups. So, progress to machines which require less help from your smaller muscles as you grow tired.
2. If you think you're too busy to exercise, try this experiment: For one day, schedule a time to work out and stick to it, even if you can only exercise for 10 minutes. At the end of the day ask yourself if you were any less productive than usual. The answer will probably be no and your favorite excuse will be gone!
3. If you don't like an exercise, start doing it! You're probably avoiding it because you are weak at it. What better way to address your personal issues than to start working at them.
4. Practice cycling one-legged to ride more efficiently. This forces you to concentrate on pulling at the bottom of the stroke, which better distributes the work among the major leg muscles. Lock both feet on your pedals, but let your left leg go limp while you do all the work with your right leg for 30 seconds, ride normally for 5 minutes and then repeat on the left.

Get in Shape for Skiing
Well it’s November. Shorter days, longer nights, cold, gray skies and this can only mean one thing...snow is on the way and along with the snow is ...SKIING! If you are anything like me you do not get depressed and sad in the winter time because you are excited for those days where we get dumped on with snow followed by a bluebird day on the slopes. The only thing that can mess this up is...weak, tired legs, poor endurance, and a sore back. Lucky for you I have the solution. Exercise. Yep good, old-fashioned exercise. No two ways about it. But which exercises should I do to get myself in shape for ski season. The answer, leg and back exercises, core exercises and plyometrics, (ouch). You want to last all day don’t you? Of course you do so here are some of the exercises to get you started. Read this entire article on Recommendation for Aquatic Therapy.

Recommendation for Aquatic Therapy
Upper Perk Physical Therapy is at the forefront of Skilled Aquatic Therapy. Through the unique properties of the aquatic environment, we can position the patient in various depths of immersion controlling the desired amount of weight bearing. When including various established therapeutic interventions, including stretching, strengthening, joint mobilization, balance, and gait training, and endurance training, the combination allows for the successful rehabilitation plan for populations including pediatric, orthopedic, neurological, and cardiopulmonary patients. Read this entire article on Recommendation for Aquatic Therapy.

What is Parkinson’s Disease?
Parkinson's disease (PD) is chronic and progressive movement disorder, meaning that symptoms continue and worsen over time. Nearly one million people in the US are living with Parkinson's disease. The cause is unknown, and although there is presently no cure, there are treatment options such as medication and surgery to manage its symptoms. Read this entire article on Parkinson’s Disease.

Upper Extremity Exercises
If you sit at a desk all day, drive all day or find that during the day you get pain in your neck, you might find it beneficial to start using the exercises in this article. Not only will the stretches help your neck flexibility but you will then find that you feel much more at ease during the day. Your upper back will feel brand new! If you have any trouble or need assistance with these exercises give us a call! We can help! Read this entire article on Upper Extremity Exercises.

Lower Back Exercises
Do you have that nagging pain in your lower back that just won’t go away? Try out the exercises on this sheet and see how you feel! Follow the instructions carefully and make sure that you do not increase your pain. If you need assistance with this please give us a call and we will be happy to schedule an evaluation and instruction session! Read this entire article on Lower Back Exercises.

Running Injuries
It's April and it is about that time for 5Ks, 15Ks, Half Marathons and Full Marathons to begin. If you afraid that during the “off season” you might have been too lax with your training and fearful of injuries, you will want to read this article. Stephen Moyer, MSPT, gives advice to runners about how to protect themselves from season ending injuries with three quick stretches! Read this entire article on Running Injuries.

Running Shoes
If you are a runner you know the hot new fad for shoes are known as “barefoot” or “minimalist” shoes. Those cool shoes that basically look like a wrap for your foot. Yet, as a runner how do you know if they are right for you or not? After reading this article and listening to the personal opinion from Stephen Moyer, MSPT, you might want to try them out, or stay with the comfort shoes you have now. Read this entire article on Running Shoes.

Winter 2011 Newsletter, In this Issue:
 • Timeline for Sports Return Following ACL Reconstruction
 • Real-Time Visual Feedback and Running Injuries
 • Neuromuscular Training Improves Dynamic Stability in Young Female Athletes
 • Ankle Power Training Improves Movement Time in Older Persons
View this Newsletter.

Autumn 2010 Newsletter, In this Issue:
 • Resistance Training Improves Physical Activity in Early Knee OA
 • Cognition and Postural Stability in Ankle Instability
 • Intensive Outpatient Training Improves Gait and Function After Stroke
 • Shoulder Muscle Activation During Pendulum Exercises and Light Activities
View this Newsletter.

Torn Rotator Cuff:
This article on a torn rotator cuff is taken from Golf Digest. This one details the injury of and recovery from a torn rotator cuff of pro golfer Jerry Pate. Read the entire article on Jerry Pate's recovery from a torn rotator cuff.

Hip Replacement:
This article on a hip replacement is taken from Golf Digest. This one details the injury of and recovery from the hip replacement of Tom Watson. Read the entire article on Tom Watson's recovery from a hip replacement.

Herniated Disc:
This article on a herniated disc is also from Golf Digest. This one details the injury and recovery regarding a herniated disc affecting Annika Sorenstam's neck. Read the entire article on the treatment of a herniated disc.

Treatment of Chronic Ankle Sprains and Foot Pain:
A first time, acute ankle sprain should resolve with Physical therapy in 2 – 6 weeks depending on the severity of the injury. However, often patients are sent for physical therapy after they have had recurrent ankle injuries or foot pain. If this is the case, it is important that the treating therapist consider all aspects that may lead up to this chronic condition. Read the entire article on 'Treatment of Chronic Ankle Sprains and Foot Pain.'

Industrial Medicine:
It is common knowledge that our workforce is aging. This in and of itself may contribute to the rising cost of work-related injuries. Furthermore, with unemployment rates raising to double digit figures many workers are afraid of speaking up if they begin to experience difficulties on the job, or they may rush back to work before they fully recover from an injury. This places both themselves and their co-workers at risk and exposes the employer to increased liability dangers-something no company wants to face. As such, some company directors are willing to pay for expert guidance from physical therapists that are skilled in the area of Industrial Medicine. By providing objective job analysis information to physicians and company officials, physical therapists can help these companies make better informed decisions and help workers avoid injury-again, something all employers can support. Read the entire article on 'Industrial Medicine.'


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