rauschpt, Author at Rausch Physical Therapy & Wellness

What Causes Hand Pain?

Posted on May 1, 2025June 22, 2025 by rauschpt

Hand pain can stem from various causes, from everyday overuse to chronic conditions like arthritis or carpal tunnel syndrome. Stiffness, swelling, or sharp discomfort can mean repetitive strain injuries, nerve compression, joint inflammation, or even poor ergonomics at work. Let’s explore the most frequent causes of hand pain and how to identify them. At Rausch PT, our sport-specific, licensed physical therapists combine their expertise in human mechanics with the clinic’s innovative rehab and performance technologies to help patients get healthy, stay healthy, and reach their goals. Come on in and meet with us!

What Causes Hand Pain?

Hand pain can happen for many reasons. An injury or disease of the muscles, nerves, or tendons in your hand can cause pain. Arthritis, tendonitis, and carpal tunnel syndrome are common causes of hand pain.

Hand pain can often be cured or the symptoms can be managed with treatment. Your doctor can suggest treatments depending on the cause.

De Quervain Tenosynovitis

This is also called de Quervain tendinosis. It causes pain and swelling in the tendons on the thumb side of your wrist.

Symptoms include:

Pain and/or swelling close to the base of your thumb
Trouble moving your wrist when you’re pinching or grabbing something
A feeling like your thumb is “sticking” when moving it

Pain can also travel the length of your thumb and up your forearm.

If you have de Quervain tenosynovitis, it can be painful to:

Make a fist
Grasp or hold objects
Turn your wrist

Repetitive activities and overuse are often the cause of de Quervain tenosynovitis. It can also be caused by:

Arthritis
Wrist or tendon injury that causes scar tissue to form
A buildup of fluid, possibly due to hormonal changes in pregnancy

Pain relief treatments include:

A splint to rest the thumb and wrist
Anti-inflammatory medications
Cortisone shots

Surgery may be an option if symptoms remain severe after you have tried other treatments.

Skier’s Thumb

Skier’s thumb is an injury to a ligament (a thick band of tissue that connects bones) inside your thumb. Skiers sometimes get this injury when they fall with a ski pole in their hand. The fall tears or stretches the ligament. Any accident that pulls your thumb out farther than it’s meant to go can cause skier’s thumb.

The inside of your thumb will feel tender. It may also be:

Bruised
Red
Swollen

If you have skier’s thumb, your thumb may bend to the side more easily than usual. It may be hard for you to hold things or turn knobs.

Ways to treat the pain include:

Anti-inflammatory pills, gel, cream, or patch
Ice
Physical therapy

If your ligament is partially torn, you may need to wear a cast for 4 weeks to hold your thumb still. Then you wear a splint for 2 weeks. You can take the splint off to do exercises to increase movement in your injured thumb.

Surgery is the only way to treat a complete tear. After a surgeon fixes the torn ligament, you’ll wear a cast on the hand for 4 weeks. Then you’ll wear a splint for 2 weeks, and do exercises to regain movement in your hand.

Carpal Tunnel Syndrome

This is one of the most common nerve disorders of the hand. It causes pain in the:

Palm and some fingers of your hand
Wrist
Forearm

Often the pain is worse at night than during the day. Carpal tunnel syndrome can also cause:

Weakness
Tingling
Numbness

You may especially feel it in your thumb, index finger, and middle finger. This can make it hard to grip objects.

The discomfort happens when swelling constricts the median nerve. The median nerve controls sensation and muscle impulses in your thumb and most of the fingers (except for your pinkie finger and the half of your ring finger that’s closest to your pinkie finger).

The median nerve passes through the carpal tunnel. The carpal tunnel is a structure made up of bones and connective tissues that is located at the base of your hand. In this narrow space the median nerve can get pinched by inflamed or irritated tendons or other swelling.Common treatments include:

Resting the hand and wrist
Anti-inflammatory or analgesic painkillers
Wrist splints
Steroid shots
Physical therapy

Your doctor may suggest surgery if your symptoms don’t get better with treatment.

Hand Fractures

A fracture, or a break in a bone, can cause a lot of hand pain. Besides pain, after a fracture you may have:

Stiffness
Swelling
Loss of movement
Unstable joint
Overlapping fingers
Numbness in your fingers

If you have fractured a finger, for example, you may not be able to move it fully. Your injured finger might be slightly shorter than usual.

Some fractures can be treated without surgery. Your doctor may be able to line up the pieces of bone and then put a cast or splint on to keep them in place. You might need to wear this for up to 6 weeks.If you need surgery, your doctor will make an incision. They might use pins, wires, or plates to hold the bones together while they heal. It’s possible that you could lose some function in your finger.

Arthritis

This is a common cause of hand pain. The tough tissue on the ends of your bones called cartilage that allows them to move smoothly against each other starts to break down. As this happens, the bones rub against each other and can cause swelling, irritation, and pain.

In the hand, the areas where this most often occurs are the:

Base of your thumb
Middle joint of one or more fingers
End joint, which is closest to your finger tip

Osteoarthritis is the most common type of arthritis. It can happen with aging or following an injury, such as a fracture or dislocation. When it affects your hand, it causes:

Pain
Swelling
Stiffness

Bony nodules may also form at the middle or end joints of your fingers. Osteoarthritis can also cause deep, aching pain at the base of the thumb. The hand may also become weaker, making everyday activities difficult.

Treatment depends on how bad your pain and loss of function is. It might include:

Anti-inflammatory or analgesic painkillers
Splints for the fingers or wrist
Heat and cold therapy
Corticosteroids
Physical therapy
Acupuncture

If these treatments do not provide relief, your doctor might recommend surgery.

Trigger Finger

Doctors call this stenosing tenosynovitis. It causes your fingers or thumb to lock in a bent position. It can be painful, especially when you bend or straighten the affected finger or thumb.

The condition develops when the flexor tendons, which control the movements of your fingers and thumb, become irritated. This can make them thicken within the tendon sheath that surrounds the flexor tendons. Nodules may also form on the affected tendons. The sheath itself may thicken, too.

All of this prevents the smooth movement of the tendons. Eventually, the tendon may become stuck when you try to straighten a bent finger or thumb. You may also feel a catching sensation when the finger or thumb locks in place, and then a pop as the tendon is released.Doctors don’t know what causes trigger finger. You’re more likely to get it if you have:

Rheumatoid arthritis
Gout
Diabetes

Trigger finger is more common in adults between ages 40 and 60.

Rest, sometimes while wearing a splint, may fix the problem. Over-the-counter pain medications can ease the pain. Corticosteroid injections (steroid shots) often can help relieve symptoms. Your doctor may recommend surgery if other treatments fail.

Ganglion Cysts

A ganglion cyst is a fluid-filled lump in your hand. It grows from joints and tendons in your fingers and wrists. It’s the most common type of lump in the hand.

Doctors don’t know what causes ganglion cysts. You’re more likely to get them if you are:

Assigned female at birth
Between ages 15 and 40
A gymnast and put a lot of stress on your wrists

People assigned female at birth who have arthritis are more likely to get a ganglion cyst at the end joint on the back of the finger.

If the cyst presses on a nerve, it can cause pain, tingling, and weakness.

You don’t have to treat a cyst if it doesn’t cause symptoms. Wearing a wrist brace or splint can shrink the cyst. Your doctor can drain the fluid out of the cyst if it hurts, but the cyst could grow back.

Surgery may be an option if these treatments don’t work. Your doctor can remove the cyst and the stalk it grows from.

Peripheral Neuropathy

Peripheral neuropathy happens when nerves outside your brain or spinal cord are damaged. You might feel pain, weakness, and numbness in your hands and feet. Other areas of your body may also be affected, as well as body functions like digestion.

Causes of peripheral neuropathy include:

Autoimmune diseases like rheumatoid arthritis and lupus
Type 2 diabetes
Infections such as Lyme disease, shingles, hepatitis, and HIV
Low vitamin B levels
Chemotherapy
Heavy metals like lead or mercury
A tumor or other growth that presses on a nerve

Treatment depends on the cause.

These medications can help:

Pain relievers
Antidepressant medicines
Anti-seizure medicines

Other treatments include:

Physical therapy
Braces and special footwear
Visiting a foot doctor (podiatrist)
Surgery to relieve pressure on the nerve or reconnect nerves

Hand Pain and Numbness

These symptoms may come and go. Constant hand pain and numbness could be a sign of more serious nerve damage. It’s important to treat nerve injuries quickly. See a doctor if symptoms like pain, weakness, and tingling don’t go away.

Pins and Needles in Hands When Sleeping

If you wake up with a prickly sensation in your hands, your sleep position could be the cause. Some positions put pressure on nerves in your hand or wrist.

You’re more likely to have numbness and tingling in your hands if you sleep with your:

Hands under your head or pillow
Elbows bent more than 90 degrees
Fists closed

Sleep on your back with your arms at your sides or on pillows to take pressure off the nerves in your hands. Or sleep on your side with your arms on a pillow.

Hand pain holding you back? We can help. Get Rausch PT expert insights into the causes and explore personalized treatment plans. Call our physical therapy center today at 949-276-5401. For more tips, you can also connect to our IG.

Reference: [https://www.webmd.com/pain-management/hand-pain-causes]

Understanding ACL Injuries

Posted on March 1, 2025March 2, 2025 by rauschpt

The Anterior Cruciate Ligament (ACL) is a crucial ligament that provides stability to the knee joint. An ACL injury, often involving a tear, can result from sudden twisting or pivoting motions, common in sports like basketball, soccer, and skiing. Symptoms typically include sudden, sharp pain, swelling, instability, and difficulty bearing weight. Explore here the causes, symptoms, and treatment options for ACL injuries.

At Rausch PT, our entire team, from the friendly front office staff to our dedicated aides, is here to support and motivate you in achieving your goals. We strive to provide you with the best experience every time you visit, ensuring that your personal Rausch physical therapist is by your side throughout your entire treatment, even supported with RxMassage if you need it!

An ACL injury is a tear or sprain of the anterior cruciate (KROO-she-ate) ligament (ACL) — one of the strong bands of tissue that help connect your thigh bone (femur) to your shinbone (tibia). ACL injuries most commonly occur during sports that involve sudden stops or changes in direction, jumping and landing — such as soccer, basketball, football and downhill skiing.

Many people hear a pop or feel a “popping” sensation in the knee when an ACL injury occurs. Your knee may swell, feel unstable and become too painful to bear weight.

Depending on the severity of your ACL injury, treatment may include rest and rehabilitation exercises to help you regain strength and stability, or surgery to replace the torn ligament followed by rehabilitation. A proper training program may help reduce the risk of an ACL injury.

Symptoms

Signs and symptoms of an ACL injury usually include:

A loud pop or a “popping” sensation in the knee
Severe pain and inability to continue activity
Rapid swelling
Loss of range of motion
A feeling of instability or “giving way” with weight bearing

When to see a doctor

Seek immediate care if any injury to your knee causes signs or symptoms of an ACL injury. The knee joint is a complex structure of bones, ligaments, tendons and other tissues that work together. It’s important to get a prompt and accurate diagnosis to determine the severity of the injury and get proper treatment.

Causes

Ligaments are strong bands of tissue that connect one bone to another. The ACL, one of two ligaments that cross in the middle of the knee, connects your thighbone to your shinbone and helps stabilize your knee joint.

ACL injuries often happen during sports and fitness activities that can put stress on the knee:

Suddenly slowing down and changing direction (cutting)
Pivoting with your foot firmly planted
Landing awkwardly from a jump
Stopping suddenly
Receiving a direct blow to the knee or having a collision, such as a football tackle

When the ligament is damaged, there is usually a partial or complete tear of the tissue. A mild injury may stretch the ligament but leave it intact.

Risk factors

There are a number of factors that increase your risk of an ACL injury, including:

Being female — possibly due to differences in anatomy, muscle strength and hormonal influences
Participating in certain sports, such as soccer, football, basketball, gymnastics and downhill skiing
Poor conditioning
Using faulty movement patterns, such as moving the knees inward during a squat
Wearing footwear that doesn’t fit properly
Using poorly maintained sports equipment, such as ski bindings that aren’t adjusted properly
Playing on artificial turf

Complications

People who experience an ACL injury have a higher risk of developing osteoarthritis in the knee. Arthritis may occur even if you have surgery to reconstruct the ligament.

Multiple factors likely influence the risk of arthritis, such as the severity of the original injury, the presence of related injuries in the knee joint or the level of activity after treatment.

Prevention

Proper training and exercise can help reduce the risk of ACL injury. A sports medicine physician, physical therapist, athletic trainer or other specialist in sports medicine can provide assessment, instruction and feedback that can help you reduce risks.

Programs to reduce ACL injury include:

Exercises to strengthen the core — including the hips, pelvis and lower abdomen — with a goal of training athletes to avoid moving the knee inward during a squat
Exercises that strengthen leg muscles, particularly hamstring exercises, to ensure an overall balance in leg muscle strength
Training and exercise emphasizing proper technique and knee position when jumping and landing from jumps
Training to improve technique when performing pivoting and cutting movements

Training to strengthen muscles of the legs, hips and core — as well as training to improve jumping and landing techniques and to prevent inward movement of the knee — may help to reduce the higher ACL injury risk in female athletes.

Gear

Wear footwear and padding that is appropriate for your sport to help prevent injury. If you downhill ski, make sure your ski bindings are adjusted correctly by a trained professional so that your skis will release appropriately if you fall.

Wearing a knee brace doesn’t appear to prevent ACL injury or reduce the risk of recurring injury after surgery.

The Mayo Clinic experience and patient stories

Our patients tell us that the quality of their interactions, our attention to detail and the efficiency of their visits mean health care like they’ve never experienced. See the stories of satisfied Mayo Clinic patients.

Regain strength, stability, and confidence after an ACL injury with our expert Rausch Physical Therapy. Our experienced therapists will guide you through a personalized recovery plan, helping you return to your favorite activities with renewed strength and confidence. Call us today at 949-276-5401. For more tips, you can also connect to our IG.

Reference: [https://www.mayoclinic.org/diseases-conditions/acl-injury/symptoms-causes/syc-20350738]

How to Reduce Soreness After a Workout

Posted on February 1, 2025February 3, 2025 by rauschpt

Experiencing muscle soreness after an intense workout is common. While it can be a sign of effective training, excessive soreness can hinder your progress and limit your ability to train consistently. Here we bring you some effective strategies to reduce muscle soreness, including our very own Rx Massage.

The first day or two after a new strength-training class or routine can be rough. Not only are you physically tired from exercising, but you’re also feeling so sore that it’s difficult to even lift your arms or bend down to tie your shoes. This pain you’re feeling is known as delayed onset muscle soreness, often referred to as DOMS, and it usually appears 24 to 48 hours after your weight-training session. Ease your muscle soreness after lifting weights with tried-and-true techniques such as foam rolling, light movement and heat therapy.

What Is DOMS?

A little bit of soreness or even mild pain during and after a bodybuilding session isn’t a bad thing; it just shows that you worked hard while lifting those weights. However, when you quickly increase the intensity or the amount of weight you’re lifting, your muscles react accordingly — and that reaction might be painful.

Researchers aren’t 100 percent sure what causes DOMS, but the pain can likely be attributed to small tears in the connective tissue around the muscles. As your muscles repair themselves, they get stronger — and that means you’re less likely to experience the same amount of soreness the next time you lift weights at that intensity level.

The pain from DOMS usually peaks around 48 hours after heavy exercise and gradually fades around 72 hours after the workout. Delayed onset muscle soreness differs from acute muscle soreness, which is what you feel during and immediately after weight training.

Keep in mind, especially if you’re new to weight training, that there’s a difference between acute or delayed onset muscle soreness and other types of pain that could indicate something is seriously wrong. If you feel a sharp pain — as opposed to mild soreness — that prevents you from moving a body part, you should visit a doctor. You might have done more damage than you previously realized.

Additionally, pain in an area that’s swelling or bruising or that doesn’t get better after several days merits a visit to a health care professional. A severe case of DOMS could indicate rhabdomyolysis, a rare but serious condition that’s caused by injury to your skeletal muscles. When rhabdomyolysis occurs, potentially toxic compounds are released into the bloodstream, which can lead to dangerous complications such as kidney failure.

Massage and Foam Rolling

If you can swing the cost of a professional massage or have a willing partner who will knead a sore area, massage therapy can certainly help decrease the pain brought on by DOMS. A 2017 review of studies published in Fronts in Physiology determined that massage therapy after intense exercise does wonders for getting rid of DOMS pain, as well as improving muscle performance in the future.

If an actual massage isn’t in the cards, the second-best scenario is self-myofascial release, which is the fancy term for giving yourself a massage. This is most easily done by foam rolling. Use the foam roller by positioning the targeted area over the roller and slowly but firmly pressing your body down, pushing on the sore spot for between 30 and 90 seconds. Release the pressure and repeat if necessary. You can also target the sore muscles, such as your calves, by rolling your body over the roller.

A study published in the Journal of Athletic Training in 2015 found that foam rolling for about 20 minutes immediately after exercise, as well as every 24 hours afterward, effectively reduces the symptoms of DOMS.

The stiff foam allows you to put a good amount of direct pressure on sore areas, which helps break down the tightness that can be causing some of the pain. If you have pain in a muscle that’s hard to get to with the long, cylindrical shape of a foam roller, use a tennis or lacrosse ball in the same manner to pinpoint the sore muscle.

Vibration Therapy

In addition to foam rolling, vibration can soothe sore muscles caused by heaving weightlifting. Apply a handheld vibration device directly on the sore muscle to increase bloodflow to the area, improve circulation and help the muscle repair itself more quickly.

A study published in 2018 in the Journal of International Medical Research that included more than 250 participants concluded that vibration is a useful form of physiotherapy to reduce the effects of DOMS, though the study authors noted that the effects need more research before it can be definitively stated that vibration wards off muscle soreness.

Food and Beverages

In case you need any more proof that food is integral to athletic performance, consider its effect on DOMS, advises 2014 research published in the Journal of Exercise Rehabilitation:

Caffeine: The caffeine found in coffee, tea, some colas and chocolate, among other foods and beverages, blocks the adenosine receptor, which can deactivate the central nervous system and can decrease the effects of DOMS.

Omega-3 fatty acids: The omega-3 fatty acids in fatty fish, walnuts and chia seeds might decrease exercise-induced inflammation, which could reduce overall DOMS symptoms.

Taurine: A number of animal products, such as meat, fish and dairy, contain taurine, and this organic acid that’s found in skeletal muscle could have an effect on pain relief when it comes to sore muscles from DOMS, though it’s not fully understood how the compound works to lessen the pain.

Polyphenols: A component of plant-based phytochemicals, polyphenols — specifically, in cherry juice — could reduce inflammation that is related to DOMS pain. Beet juice also contains polyphenols.

Old-fashioned water can help decrease the severity of DOMS too, so drink up to make sure you stay hydrated during and after a heavy workout.

Light Exercise

When your body aches from bodybuilding muscle pain, it’s tempting to take the day off to recover. Rest days are an important part of a weightlifting routine, allowing those muscles to repair themselves and grow even stronger.

However, a little bit of light exercise, such as taking a walk or hopping on the recumbent bike or elliptical machine, can help decrease the pain from DOMS. If you’re really sore, try a swimming workout — the buoyancy of the water might feel soothing on those aching muscles.

The American Council on Exercise says it’s safe to exercise when you’re experiencing delayed onset muscle soreness, as long as you’re not at risk of overtraining or putting undue stress on ligaments or tendons.

Heat and Ice

Both heat and ice therapy have their purposes when it comes soothing muscle pain. Heat increases blood flow to the area, which can decrease pain, while ice reduces swelling and inflammation.

If you’re only going to do one, stick to applying heat for about 20 minutes every hour to decrease joint stiffness, reduce tension in the muscles and help heal soft tissue by improving blood circulation in the area. Research published in 2017 in the Clinical Journal of Sports Medicine determined that applying heat immediately after heavy exercise is effective at reducing soreness, as is applying it 24 hours later, though to a lesser extent.

To apply heat safely, wrap up a heating pad in a towel and apply it directly to the sore area. Make sure not to burn your skin when trying to reduce the pain of DOMS.

Additionally, you can alternate heat and ice after a heavy workout, in an effort to rapidly narrow and widen blood vessels. This technique isn’t meant to reduce pain necessarily, but rather reduce swelling and get your muscles back into shape if you need to use them for another workout the next day.

What Not to Do

The fitness industry is rife with myths and legends, including those surrounding how to relieve sore muscles. For example, scientists used to think sore muscles were caused by lactic acid buildup in the muscles, though that’s now been proven to be untrue. More than three-quarters of the lactic acid that builds up in your muscles during exercise dissipates within a couple of minutes of ending your workout, according to the ACE Physical Therapy & Sports Medicine Institute.

Although the placebo effect is real, meaning that if you think a pain relief method is working, you’re likely to feel that relief, there are some long-touted relief methods that aren’t likely to actually alleviate much of your soreness.

Reconsider taking an NSAID: With any type of body ache, it’s tempting to reach for the painkillers. Nonsteroidal anti-inflammatory drugs, or NSAIDs, stop the body from creating prostaglandins, which decreases pain and inflammation. However, research hasn’t supported the use of NSAIDs in reducing muscle soreness. In fact, a study published in 2012 in Sports Medicine indicated that longer-term NSAID use could be detrimental to muscle growth.

Hold off on the Epsom salts: You can add Epsom salts to your hot bath water because they feel nice, but don’t expect to get any sort of relief out of it. Transdermal magnesium, which is the scientific term for Epsom salts, doesn’t have much research backing up its use in the tub.

Perform dynamic stretches: Dynamic stretches mimic functional movements and can improve mobility and range of motion, but static stretches — the kind where you reach and hold — won’t have much of a long-term impact on DOMS.

Preventing DOMS

As the saying goes, an ounce of prevention is worth a pound of cure. To avoid the pain of DOMS, be consistent in your weightlifting routine — weekend warriors are the ones most likely to experience DOMS because their muscles aren’t adapting to the stress of weightlifting or other exercises.

When you feel yourself getting stronger, increase your weight size gradually; too big a jump is a sure way to feel the ache a day or two later. Other tried-and-true ways to prevent DOMS, rather than treat the pain after the workout, include:

Do a warmup first: Before you start lifting weights, do a five-minute warmup to decrease the chances of DOMS. A warmup, such as light jogging or dynamic stretches, gets blood flowing to the muscles and prepares them for the burden they’re about to bear.

Finish with a cool down: A cool down brings your heart rate back to its normal level and helps regulate your blood flow, helping to alleviate later muscle soreness.

Wear compression garments after you lift weights: Research published in 2014 in the British Journal of Sports Medicine determined that wearing compression garments after a workout could help reduce muscle damage and, therefore, the pain of DOMS. A meta-analysis of studies published in 2016 in Physiological Behavior on this same topic confirmed this conclusion.

Continue to work out: Once your muscles have repaired the tears that caused DOMS, they will be bigger and stronger. Next time you lift weights at the same level, you won’t feel quite so sore. If you take a break from lifting, however, and then go back to it, you might feel those sore muscles after a heavy lifting session once again.

Ease muscle tension and improve your overall well-being. Our expert physical therapists can help you alleviate pain and prevent future injuries. We can also support with Rx Massage and StretchFix. Lots that we can do to help you with your discomfort, pain, and mobility! Call us today at 949-276-5401. For more tips, you can also connect to our IG.

Reference: [https://www.livestrong.com/article/90703-eliminate-soreness-after-lifting-weights/]

New Year, New You: Reasons to Consider PT

Posted on January 1, 2025December 31, 2024 by rauschpt

Physical therapy isn’t just for athletes. Whether you’ve injured yourself, recovering from surgery, or dealing with chronic pain, a physical therapist can help. They can provide personalized treatment plans, teach you exercises to improve your mobility and strength, and help you manage pain. So, if you’re struggling with any physical limitations, start 2025 addressing your pain. You don’t need to live with a lack of mobility or with that discomfort! We have 101 ways to help!

Physical therapy provides so many benefits that you may not realize all the reasons it’s worth a try.

Physical therapy is a proven treatment method that helps people heal from injuries, disabilities and health conditions. Some of its many benefits include pain management, improved mobility and muscle strengthening.

Each person’s needs and goals for physical therapy are unique. After a therapist does an evaluation of your condition and reviews your medical history, together you will establish short and long term goals. The therapist will then create a routine to help you meet those goals. Exercise is a main component of physical therapy, but recommended treatments may also include posture correction and alignment, balance and coordination training, and stress-relieving routines.

New Year, New You: Reasons to Consider PT 8 — We can also support your physical therapy with massage!

Here are 7 common reasons to seek physical therapy treatment:

Pain management: Therapeutic exercises and manual therapy techniques can help relieve pain and restore muscle and joint function. Physical therapy can help reduce or eliminate the use of opioids for pain relief.
Mobility improvement: Stretching and strengthening exercises help restore your ability to move better at any age. Whether you have a chronic condition like arthritis, are recovering from an injury or are managing age-related mobility issues, physical therapy may help.
Surgery avoidance: If physical therapy helps you manage pain or heal from an injury, surgery may not be needed. If you do need surgery, pre-surgery therapy can help you go into surgery in better shape, which can help speed recovery.
Sports injury recovery: Physical therapists can design recovery or prevention exercise programs to ensure a safe return to a sport. Some injuries that can be treated during physical therapy include tennis elbow, groin pulls, shin splints, hamstring strains, shoulder injuries, sprained ankles, knee injuries and Achilles tendinitis.
Stroke recovery: Physical therapy helps strengthen weakened parts of the body and improve posture and balance after having a stroke. Therapists can also improve stroke patients’ ability to be more independent by helping them return to performing everyday tasks.
We can also support your physical therapy with massage!

Fall prevention: Physical therapy can improve coordination and balance, which reduces the likelihood of falls. Therapists can also recommend assistive devices and provide training on the proper way to use these devices to improve safety and reduce fall risk.
Health condition management: In addition to treating ailments such as arthritis and sports injuries, some physical therapists offer specialized management of health conditions, such as bowel or urinary incontinence, breast cancer, fibromyalgia and lymphedema, among others.

Regardless of your reason for starting physical therapy, being patient and persistent is the best way to see lasting results and continued improvement.

New Year, New You: Reasons to Consider PT 10 — **We can also support your physical therapy with massage!**

Start 2025 feeling your best. Our experienced Rausch physical therapists can help you take the first step toward a pain-free life. Call us today at 949-276-5401. For more tips, follow us on Instagram.

Reference: [https://www.guthrie.org/blog/7-common-reasons-go-physical-therapy]

How to Prevent and Treat Shin Splints

Posted on December 1, 2024December 1, 2024 by rauschpt

Shin splints, a common overuse injury, can cause significant pain and discomfort for athletes and active individuals. Characterized by pain along the inner edge of the shinbone, shin splints often result from repetitive stress and improper training techniques. Follow our practical tips to help you overcome shin splints and return to your favorite activities. A physical therapist (PT) can be instrumental in helping you recover and preventing future issues. Gait and biomechanics analysis, customized strengthening and stretching, manual therapy, and pain management — there are 101 tools in our toolbox to assist with your discomfort. Let’s talk!

What are shin splints?

Shin splints refer to pain and tenderness along or just behind the large bone in the lower leg (the tibia).

What causes shin splints?

Shin splints most often happen after hard exercise, sports, or repetitive activity. This repetitive action can lead to inflammation of the muscles, tendons, and thin layer of tissue covering the shin bones, causing pain.

What are the symptoms of shin splints?

These are the most common symptoms of shin splints:

Pain felt on the front and outside of the shin. It’s first felt when the heel touches the ground during running. In time, pain becomes constant and the shin is painful to the touch.
Pain that starts on the inside of the lower leg above the ankle. Pain gets worse when standing on the toes or rolling the ankle inward. As the shin splint progresses, the pain will increase.

The symptoms of shin splints may look like other conditions or medical problems. Always talk with your healthcare provider for a diagnosis.

How are shin splints diagnosed?

Your healthcare provider can most often diagnose shin splints by reviewing your medical history and doing a physical exam. X-rays are often needed.

How are shin splints treated?

Your healthcare provider will figure out the best treatment based on:

How old you are
Your overall health and medical history
How sick you are
How well you can handle specific medicines, procedures, or therapies
How long the condition is expected to last
Your opinion or preference

The best course of treatment for shin splints is to stop any activity that’s causing the pain until the injury is healed. Other treatment may include:

Stretching exercises
Strengthening exercises
Cold packs
Medicine, such as ibuprofen
Running shoes with a stiff heel and special arch support

Can shin splints be prevented?

You may be able to prevent shin splints by wearing good fitting athletic shoes. Also, gradually increase the intensity, duration, and frequency of a new exercise routine. It may also help to switch between high impact activities and low impact activities such as swimming or cycling.

Overcome shin splints and achieve your fitness goals. With a tailored plan from a Rausch Physical Therapist, you’ll not only recover more quickly but also learn strategies to prevent shin splints from recurring, so you can stay active and pain-free! Call us today at 949-276-5401. For more tips, follow us on Instagram.

Reference: [https://www.hopkinsmedicine.org/health/conditions-and-diseases/shin-splints]

Getting Back to Life After a Fracture

Posted on November 1, 2024October 27, 2024 by rauschpt

Recovering from a fracture doesn’t need to feel like a challenging process, especially with the guidance of Rausch PT. With proper care, patience, and a commitment to rehabilitation, it is possible to regain strength, mobility, and a sense of normalcy. We provide valuable information on the healing process and rehabilitation techniques to help you navigate your recovery journey and return to your daily activities.

If you’ve recently had a fracture, you’re probably eager to get back to your life. Osteoporosis doesn’t affect how quickly your bones heal. Most fractures are better in 6 to 12 weeks.Chances are, you’ll likely spend many of those weeks at home. Learning to get around can take time, but you can do some things to get back to your normal activities more quickly and stay healthy while you’re at it.

Be Patient

After a fracture, you have to learn how to move again. For example, if you had a spine fracture, you might need to bend and lift differently than you did before. Or if you broke your wrist, you may not be able to get dressed on your own right away.

No matter which bone you broke, it may take longer to do things like wash the dishes or get groceries out of your car. That’s OK. Your goal should be to do each thing safely, not quickly.

Ask for Help

It might sound like the opposite of what you should do, but one of the best ways to get back to doing things on your own is to let other people help you. If you push yourself too hard while you’re healing, your recovery can take longer. And it can make you more likely to have other problems, like another break.

During the first few weeks at home, you might need help shopping, cooking, cleaning, or getting dressed. You may need someone else to help you do the exercises your doctor or physical therapist recommended, too. Remember that you’ll get stronger each day.

If your doctor suggests something to help you, like a cane, walker, or reaching tool, use it. While it might seem that it keeps you from moving the way you want to, it can keep you safe and help you hurt less. And it can make it easier for you to move. That’s key: The more active you are, the better it is for your bones and overall health.

Work With a Pro

You probably won’t be able to do everything you used to, even if you’re not in a cast. Some tasks — like climbing a step stool or lifting something heavy — might be too hard for now. That’s where health professionals can help.

Your doctor may already have you working with a physical therapist (PT). They can help you learn to move your body safely to ease pain and lower the chances that you’ll have another fracture.A PT can also help you build muscle, which makes you stronger and “pads” your bones to help protect you from new fractures.You may want to think about working with an occupational therapist (OT), too. An OT helps you make changes to your living or work space and come up with smart ways to do everyday tasks. To find a therapist, visit the website of the American Occupational Therapy Association.

Share your goals with your physical and occupational therapists. They should be on the same page about what you’d like to be able to do again. Make sure they’re aware of any pain you feel. Bone and tissue pain can be an issue, even after your fracture has healed.

Prevent Future Problems

After you’ve had a fracture, it’s normal to worry about getting another one. But fear can keep you from being active and getting back into your life.

If you’re nervous, talk to your health care team about it. And take action. For example, if you’re more likely to get a hip fracture, your doctor might recommend that you wear a hip pad. Or if you’re worried about breaking another bone, your physical therapist may come up with a strength training plan that helps build muscle and bone mass.

With smart lifestyle changes and careful planning, you can stay healthy and lower your odds of future fractures.

Chances are you will also likely need to be started in the near future on anti-osteoporosis medication to reduce future risk of fracture especially if you have sustained a hip or vertebral fracture.

You also may find it helpful to talk to other people who have osteoporosis. They’ll understand what you’re going through, and you can exchange ideas and tips, too.

Take control of your recovery and get back to doing what you love. Our personalized physical therapists can provide expert advice and practical tips to help you heal and regain your strength faster. Call us today at 949-276-5401. For more tips, follow us on Instagram.

Reference: [https://www.webmd.com/osteoporosis/life-after-osteo-fracture]

Carpal Tunnel Syndrome: What You Need to Know

Posted on October 1, 2024October 1, 2024 by rauschpt

Carpal tunnel syndrome is a condition that can cause pain, numbness, and tingling in the hand and wrist. It occurs when the median nerve, which runs through a narrow passage in the wrist called the carpal tunnel, becomes compressed. While often associated with repetitive motions, carpal tunnel syndrome can also be caused by underlying health conditions or anatomical factors. Let’s learn more about it here.

Carpal tunnel syndrome is one of the most common hand conditions. It is caused by pressure on the median nerve in the carpal tunnel of the wrist. The carpal tunnel is a narrow passageway surrounded by bones and ligaments on the palm side of the hand. When the median nerve is compressed, symptoms can include numbness, tingling and weakness in the thumb and fingers.

Wrist anatomy, health conditions and possibly repetitive hand motions can contribute to carpal tunnel syndrome.

Proper treatment usually relieves the tingling and numbness and restores hand function.

Symptoms

Symptoms of carpal tunnel syndrome usually start gradually and include:

Tingling and numbness. Tingling and numbness may occur in the fingers or hand. Usually the thumb, index, middle and ring fingers are affected, but not the little finger. You might have a feeling like an electric shock in these fingers. These symptoms often occur while holding a steering wheel, phone or newspaper, or they may wake you from sleep.The sensation also can travel from the wrist up the arm.Many people “shake out” their hands to try to relieve their symptoms. The numb feeling may become constant over time.
Weakness. People with carpal tunnel syndrome may experience weakness in the hand and drop objects. This may be due to numbness or to weakness of the thumb’s pinching muscles, which also are controlled by the median nerve.

When to see a doctor

See your healthcare professional if you have symptoms of carpal tunnel syndrome that interfere with your usual activities and sleep patterns. Permanent nerve and muscle damage can occur without treatment.

Causes

Carpal tunnel syndrome is caused by pressure on the median nerve.

The median nerve runs from the forearm through a passageway in the wrist to the hand, known as the carpal tunnel. The median nerve provides sensation to the palm side of the thumb and all of the fingers except the little finger. This nerve also provides signals to move the muscles around the base of the thumb. This movement is known as motor function.

Anything that squeezes or irritates the median nerve in the carpal tunnel space may lead to carpal tunnel syndrome. A wrist fracture can narrow the carpal tunnel and irritate the nerve. This also may occur due to swelling and inflammation caused by rheumatoid arthritis or other diseases.

Many times, there is no single cause of carpal tunnel syndrome. Or the cause may not be known. It may be that a combination of risk factors contributes to the development of the condition.

Risk factors

Several factors have been linked with carpal tunnel syndrome. Although they may not directly cause carpal tunnel syndrome, they may increase the risk of irritation or damage to the median nerve. These include:

Anatomical factors. A wrist fracture or dislocation can alter the space within the carpal tunnel. Arthritis that causes changes to the small bones in the wrist can affect the carpal tunnel. These changes can put pressure on the median nerve.People who have smaller carpal tunnels may be more likely to have carpal tunnel syndrome.
Sex assigned at birth. Carpal tunnel syndrome is generally more common in women. This may be because the carpal tunnel area is relatively smaller in women than in men. Or it may be due to the effect of hormones on the lining of the tendons in the carpal tunnel.Women who have carpal tunnel syndrome also may have smaller carpal tunnels than do women who don’t have the condition.
Nerve-damaging conditions. Some chronic illnesses, such as diabetes, increase the risk of nerve damage, including damage to the median nerve.
Inflammatory conditions. Rheumatoid arthritis, gout and other conditions that cause swelling, known as inflammation, can affect the lining around the tendons in the wrist. This can put pressure on the median nerve.
Medicines. Some studies have shown a link between carpal tunnel syndrome and anastrozole (Arimidex), a medicine used to treat breast cancer.
Obesity. Being obese is a risk factor for carpal tunnel syndrome.
Body fluid changes. Fluid retention may increase the pressure within the carpal tunnel, irritating the median nerve. This is common during pregnancy and menopause. Carpal tunnel syndrome that happens with pregnancy generally gets better on its own after pregnancy.
Other medical conditions. Certain conditions, such as thyroid disorders, kidney failure and lymphedema, may increase the chances of getting carpal tunnel syndrome.
Workplace factors. Working with vibrating tools or on an assembly line that requires repeated movements that flex the wrist may create pressure on the median nerve. Such work also may worsen existing nerve damage. Pressure on the nerve can be worse if the work is done in a cold environment.However, the scientific evidence is conflicting and these factors haven’t been established as direct causes of carpal tunnel syndrome.Several studies have evaluated whether there is a link between computer use and carpal tunnel syndrome. Some evidence suggests that mouse use, but not the use of a keyboard, may be related to carpal tunnel syndrome. There has not been enough quality and consistent evidence to support extensive computer use as a risk factor for carpal tunnel syndrome. However, computer use may cause a different form of hand pain.

There are no proven strategies to prevent carpal tunnel syndrome, but you can lessen stress on the hands and wrists with these methods:

Reduce your force and relax your grip. If your work involves a cash register or keyboard, for instance, hit the keys softly.
Take short, frequent breaks. Gently stretch and bend your hands and wrists periodically. Alternate tasks when possible. This is especially important if you use equipment that vibrates or that requires you to exert a great amount of force. Taking a break for even a few minutes each hour can make a difference.
Watch your form. Do not bend your wrist all the way up or down when using a keyboard. A relaxed middle position with the wrists parallel to the floor is best. Keep your keyboard at elbow height or slightly lower.
Improve your posture. The wrong posture can occur when you adjust your body to view a computer screen rather than adjusting the screen height and distance to a correct posture. The wrong posture rolls shoulders forward, shortens the neck and shoulder muscles, and compresses nerves in the neck. This can cause neck pain and also may bother the hands and arms.
Change your computer mouse. Make sure that your computer mouse is comfortable to use and doesn’t strain your wrist.
Keep your hands warm. You’re more likely to develop hand pain and stiffness if you work in a cold environment. If you can’t control the temperature at work, put on fingerless gloves that keep the hands and wrists warm.

Alleviate pain, improve function, and get back to doing what you love. Our experienced physical therapists can help you regain control of your hand and wrist. Remember: We offer RxMassage and StretchFix support for your maximum healing, recovery, and best health. Contact us today at 949-276-5401. You can follow us on TikTok and Instagram for more tips.

Reference:[https://www.mayoclinic.org/diseases-conditions/carpal-tunnel-syndrome/symptoms-causes/syc-20355603]

Physical Therapy for Stronger Knees

Posted on October 1, 2024October 1, 2024 by rauschpt

Knee pain can be debilitating, hindering your daily activities and overall quality of life. Physical therapy offers a comprehensive approach to address knee issues, from mild discomfort to chronic conditions. Physical therapists can help you regain strength, flexibility, and mobility through targeted exercises, hands-on techniques, and expert guidance. Here we explain to you how. Questions? Come on in and see us — we’re a knowledgeable and fun group to work with — and did you know we have StretchFix and RxMassage to support your healing and mobility?

Did you hurt your knee or have surgery? Or is it achy and stiff because of arthritis? Either way, you might feel like the last thing you should do is get on your feet and move your joint around. But often physical therapy (PT) is what your doctor suggests to get your strength back and put you on the road to recovery.

PT, or rehab as some people call it, can ease your muscle and joint pain. You’ll work with a physical therapist, a licensed professional who uses a variety of methods to help strengthen your muscles and make your body feel and move better.

Some things you might need are:

Stretches and exercises
Ice and heat
Ultrasound massage
Electrical nerve or muscle stimulation

When you get physical therapy depends on the cause of your pain. Sometimes it’s all you need for treatment. You might not need surgery.

If you do have an operation, your doctor will likely suggest at least a few weeks of therapy afterward to help you recover. They might recommend a specific physical therapy office, or you can find one near you by checking the American Physical Therapy Association’s website.

What Happens at the First Session?

You’ll work one on one with your physical therapist to come up with your treatment plan. They’ll discuss ways to rebuild the strength and movement in your leg and knee, so you can feel better and go back to doing the things you love to do.

At your first visit, your therapist will look at your leg and see how well your knee bends, straightens, and moves. They’ll also see if:

It’s hard for you to balance
You have pain in your knee
It hurts when you move your lower leg back and forth
It’s hard to stand on one leg
You have weak muscles in the front and back of your thigh, which support the knee

To figure out your trouble spots, they may ask you to hop on one leg or take a short walk on a treadmill. They may recommend you use crutches, a walker, or wear special shoes to prevent falls at home while you recover.

After the First Visit

You’ll start to work on making your leg muscles stronger, which takes some of the stress off your knee and cut your pain. Your therapist will give you exercises to do at home and show you how to practice them safely.

Strength training exercises are a key part of the PT workout. For instance, you may need to do some of these moves:

Hamstring curls
Single leg dips
Step-ups
Straight leg lifts
Wall squats
Balancing exercises

You usually start with just a few at a time and then do more as you get stronger. You may need to add weights to make your muscles work harder.

Tell your therapist if something hurts. You might have a little discomfort, but stop if you feel a lot of pain.

You could feel stiff or sore after your therapy, so plan ahead for some time to rest. Ask your doctor or therapist how to get relief from this achiness.Your physical therapist may also use electricity to help improve your leg muscle strength and knee movement. It’s a method called “TENS,” short for transcutaneous electrical nerve stimulation.They’ll put sticky patches called electrodes on the front of the thigh above your knee. A wire connects each one to the TENS machine. They turn it on, and when they do, tiny electrical signals tingle the nerves in your muscle. This boosts the flow of your blood and helps ease pain.

How Long Will It Take for My Knee to Get Better?

Your doctor or physical therapist will tell you how often you need to go to therapy. It might be several times a week for 6 weeks or longer. The amount depends on how much your knee hurts and whether or not you had surgery.

Your therapist will stay in touch with your doctor and discuss your progress. Together, the three of you can decide when you feel ready to scale back on sessions.

Regain your mobility and rediscover the joy of movement. Our personalized physical therapy programs can help you overcome knee pain and live life to the fullest. Call us today at 949-276-5401. For more tips, follow us on Instagram.

Reference:[https://www.webmd.com/pain-management/knee-pain/rehab-strengthen-knees]

Conquer Those Cramps: A PT’s Guide to Relief

Posted on September 1, 2024September 3, 2024 by rauschpt

Muscle cramps can strike at any time, causing sudden, sharp pain and discomfort. Whether you’re an athlete pushing your limits or simply going about your day, these involuntary contractions can be frustrating. Our PT experts offer prevention strategies, and targeted treatments to help you find relief and regain comfort. Read on to learn more.

A muscle cramp is a sudden, unexpected tightening of one or more muscles. Sometimes called a charley horse, a muscle cramp can be very painful. Exercising or working hard, especially in heat, can lead to muscle cramps. Some medicines and illnesses also might cause muscle cramps.

Muscle cramps aren’t usually harmful. Self-care measures can treat most muscle cramps.

Symptoms

Muscle cramps occur mostly in leg muscles, most often in the calf. Cramps usually last for seconds to minutes. After the cramp eases, the area might be sore for hours or days.

When to see a doctor

Muscle cramps usually go away on their own. They don’t usually need medical care. However, see a health care provider for cramps that:

Cause severe discomfort.
Have leg swelling, redness or skin changes.
Come with muscle weakness.
Happen often.
Don’t get better with self-care.

Causes

A muscle cramp can happen after working a muscle too hard or straining it, losing body fluids through sweat or simply holding a position for a long time. Often, however, the cause isn’t known.

Most muscle cramps are harmless. But some might be related to a medical concern, such as:

Not enough blood flow. A narrowing of the arteries that bring blood to the legs can cause a cramping pain in the legs and feet during exercise. These cramps usually go away soon after exercise stops.
Nerve compression. Pressure on the nerves in the spine also can cause cramping pain in the legs. The pain usually gets worse with walking. Walking bent slightly forward, such as when pushing a shopping cart, might ease cramping.
Not enough minerals. Too little potassium, calcium or magnesium in the diet can cause leg cramps. Medicines often prescribed for high blood pressure can cause increased urination, which may drain the body of these minerals.

Risk factors

Factors that might increase the risk of muscle cramps include:

Age. Older people lose muscle mass. Then the muscles can’t work as hard and can get stressed more easily.
Poor conditioning. Not being in shape for an activity causes muscles to tire more easily.
Extreme sweating. Athletes who get tired and sweat a lot while playing sports in warm weather often get muscle cramps.
Pregnancy. Muscle cramps are common during pregnancy.
Medical issues. Having diabetes or illnesses that involve nerves, liver or thyroid can increase the risk of muscle cramps.
Weight. Being overweight can increase the risk of muscle cramps.

Prevention

These steps might help prevent cramps:

Drink plenty of liquids every day. Muscles need fluids to work well. During activity, drink liquids regularly. Keep drinking water or other liquids without caffeine or alcohol after the activity.
Stretch your muscles. Stretch gently before and after using any muscle for a time. To avoid getting leg cramps at night, stretch before bedtime. Light exercise, such as riding a stationary bicycle for a few minutes before bedtime, also may help prevent cramps while you sleep.

Don’t let muscle cramps interfere with your life. Our physical therapists are experts in identifying and treating the root causes of your pain. We also offer Rx Massage support! Contact us today at 949-276-5401. You can follow us on TikTok and Instagram for more tips and inspo.

Reference: [https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820]

Benefits of Physical Therapy for Older Adults

Posted on September 1, 2024September 3, 2024 by rauschpt

As we age, maintaining physical function and independence becomes increasingly important. Physical therapy offers a powerful tool as we age to improve mobility, manage pain, and enhance overall quality of life. Let’s explore how physical therapy can empower older adults to live life to the fullest. Age is just a number, and we’re here to help you keep moving, traveling, working, and playing—enjoying life with enhanced mobility and freedom from pain.

Donna Rice had a nagging pain in her hamstring. At 65, Rice, who lives in Scottsdale, Arizona, had been a runner for more than 40 years. Even when in pain, she didn’t like to stop running. It was key to her social life, sense of well-being, and overall quality of life.She rested, stretched, and got massages – things she thought she was supposed to do. Maybe, she thought, it would get better on its own.

But it didn’t. Even after 5 months, things hadn’t improved. Rice knew it was time to see a physical therapist. It’s something she has noticed more with age.

“Sometimes you can get away with ignoring things, but less so as you get older,” she says.

Her therapist prescribed a progressive exercise program that was specially designed for her injury. She gradually built strength without overloading her body. After a few months of consistent work, Rice was back to running.

Without it her recovery would have been far harder and may not have happened at all. That’s because physical therapists provide “fitness with clinical precision,” says physical therapist Gene Shirokobrod, DPT, of Elliott City, Maryland.

A good physical therapist doesn’t just ask where it hurts and give you some exercises, says Shirokobrod. They take the time to assess your particular movement patterns and create an individualized plan to help you increase strength and move better and without pain.In older adults, this may be especially helpful because physical therapists can catch problems that might not seem like a big deal, but could lead to bigger issues down the line.

As you age, your body changes. You start to lose more muscle and bone mass and may have trouble with formerly easy tasks like walking up stairs or standing up from your seat. Your sense of balance can start to get worse and you may feel more tired, weak, and achy.

“If you help people deal with aches and pains earlier, they’re less likely to lose strength and mobility. If they keep their strength and mobility, they can keep moving and active. You can help keep them safe and independent in their home,” says physical therapist Abby Bales, DPT, of Reform Physical Therapy in New York.

For example, Rice, the runner in Arizona, sought treatment for her hamstring injury. But she soon discovered a bonus effect of her regular physical therapy sessions: Her balance improved. And with better balance and strength, Rice is less likely to fall.

That’s more important than you might think. One in four older adults fall each year, according to the CDC. And every year falls cause broken bones, head injuries, and other problems, especially in older people. This can make it much harder to get around by yourself and live independently, especially as you age.

“Physical therapy can make a huge difference from a daily life perspective,” Rice says. “Your whole quality of life revolves around your ability to move around your house and do daily activities. It’s huge.”

You Don’t Have to Wait Until You’re in Pain

You may think physical therapy is necessary only after an injury or surgery, like a fall or knee replacement. However, physical therapy can assist with a wide variety of conditions.

Osteoporosis (brittle bones). More than half of people over the age of 50 have osteoporosis. Regular physical therapy can improve bone health and decrease bone loss.
Osteoarthritis. Your physical therapist can prescribe exercises and treatment that can lessen pain and increase your range of motion so you can do more things.
Vertigo (dizziness). A specially trained “vestibular physical therapist” can help you when you have problems with balance and dizziness such as vertigo, a problem in the inner ear.
Neurological conditions. These include conditions like Parkinson’s disease, Alzheimer’s disease, and multiple sclerosis. Physical therapy can help improve your ability to perform daily tasks and stay safe. “By working the musculoskeletal and neurological system together, you can improve function across the board,” says Bales.
Cancer. For some types of cancer pain, a PT program can lessen pain and keep you strong enough to continue in your home and work life. Physical therapist Cynthia Gormezano Suissa, a survivor of Hodgkin’s lymphoma (a type of cancer), is waiting for a double lung transplant. In her weak state, she says, it’s even more important for her to do her PT exercises so she can continue to take care of herself for as long as possible.
Incontinence. As people age, it’s more common to leak urine or always feel the urge to go. It can be embarrassing, unpleasant, and inconvenient, leading you to socialize and exercise less, which could worsen both your physical and mental health. Physical therapists with specialized training can teach you to contract, relax, and coordinate the muscles of the pelvic floor so that you can keep this problem to a minimum.

How Family and Friends Can Help

It can be tricky to navigate a new PT program for an older loved one. Start by being as supportive as you can, but try not to intrude more than necessary.

If need be, help them choose a physical therapist who understands their goals and physical needs, Bales says. You can also help guide them through Medicare or other payment options.Offer, but don’t insist, on going to the first appointment together, she says. If you do go, you can help keep track of their questions and write down information the therapist provides.

Beyond that, you can try gentle reminders to help loved ones stay accountable and consistent with their PT appointments and exercises. It’s fine to ask if they need help with their exercises. If a walk is part of the prescribed program, you could offer to join them. And if transportation is a problem, you can offer to drive them.

But, experts say, there’s a fine line between helping and pushing. Try not to nag or coddle them because that can sometimes backfire and have the opposite effect.

Where to Find a Physical Therapist

If you think you or a loved one might benefit from physical therapy, talk to your doctor. They can suggest some clinicians who are able to treat your specific needs. Ask a friend or colleague, too, if they have recommendations. The American Physical Therapy Association (APTA) has an online tool to find a physical therapist near you. In some states, you can see a physical therapist without a referral from your doctor.

Ready to help your loved ones live a more active and independent life? Our physical therapy programs can be designed to empower older adults and improve strength, balance, and mobility. Call us today at 949-276-5401. For more tips, follow us on Instagram.

Reference: [https://www.webmd.com/healthy-aging/features/physical-therapy-benefits-for-seniors]

Moving from the Couch to Completing a 5K

Posted on August 1, 2024August 23, 2024 by rauschpt

Are you dreaming of conquering a 5K but the couch seems more inviting? The good news is anyone can bridge the gap from screen time to stride time. With a smart training plan and a little dedication, that 5K finish line can be yours. Have an injury slowing you down or need help with your training? That’s where we come in!

Need a little motivation and structure to ramp up your walking routine? Want to wake up your workouts but not quite ready for a mud run? Consider trying a couch-to-5K program.

Dr. Adam Tenforde, medical director of the Spaulding National Running Center at Harvard-affiliated Spaulding Rehabilitation Network and a sports medicine physician at Mass General Brigham Sports Medicine, shares tips on what to know and do before lacing up your sneakers.

What is a couch-to-5K program?

These free or low-cost coaching plans are designed to help would-be runners train for a 5-kilometer race, which is about 3.1 miles. The programs are available online, or as apps or podcasts. They typically feature timed walking and running intervals that gradually phase out the walking over a period of about nine weeks.

Why try a couch-to-5K program?

“One purpose of a couch-to-5K program is to give you time to acclimate and start to enjoy the benefits of running and the sense of accomplishment of completing a distance safely,” says Dr. Tenforde. Running provides many cardiovascular benefits, such as lower blood pressure and a reduced cholesterol level, as well as an enhanced sense of well-being, he adds.

What’s more, adding even short bursts of running or other vigorous physical activity to a workout — a practice known as high-intensity interval training or HIIT — appears to help improve mental health, according to a study that pooled findings from 58 randomized trials of HIIT.

Are you ready to tackle a couch-to-5K?

Even though the couch-to-5K programs sound as though they’re geared for completely sedentary couch potatoes, that’s not necessarily true, Dr. Tenforde cautions. These programs often assume you can walk continuously for 30 minutes, which doesn’t apply to everyone.

For some people, an even easier, more gradual training regimen may be more appropriate. Also, keep in mind that you don’t have to run to do a 5K. Many of these races also encourage walkers to participate as well. You’ll still reap the other rewards from committing to a race, such as being more challenged and motivated — and possibly more connected to your community. Many charitable “fun runs” benefit local schools or needy families. Some are in memory of people affected by illness or tragedy. Visit Running in the USA to find 5K races near you.

What to do before you start

If you’re planning to walk or run your first 5K, get your doctor’s approval before you start training. That’s especially important if you have heart disease or are at risk for it.

Comfortable walking or running shoes are a wise investment. Shoes that are too old or too tight in the toe box can cause or aggravate a bunion, a bony bump at the outer base of the big toe. Despite suggestions that people with flat feet or high arches need specific types of shoes, studies have found that neutral shoes (designed for average feet) work well for almost everyone. Walk or jog around the store when you try them on to make sure they feel good and fit properly.

You don’t need to buy special clothes; regular sweat pants or comfortable shorts and a t-shirt will suffice. Women should consider getting a supportive sports bra, however.

Go slow and steady when training

Always include a warm-up and cool-down — a few minutes of slow walking or jogging — with every exercise session.
If you haven’t been exercising regularly, start by walking just five or 10 minutes a day, three days a week. Or, if you’re already a regular walker, add some short stints of jogging to each walking session.
Gradually add minutes and days over the following four to six weeks.
Once you’re up to 30 minutes a day, check how far you’re traveling. Keep increasing your distance every week until you reach 5 kilometers. Then slowly phase in more jogging and less walking over your route if you like.

Remember that you can always repeat a week. You’re less likely to sustain an injury if you make slow, steady progress. Pay close attention to your body and don’t push yourself too much, Dr. Tenforde advises. Former athletes who haven’t run in years may think they can pick up where they left off, but that’s not a smart move — they should also start low and go slow.

For a good couch-to-5K guide, try this beginner’s program from the United Kingdom’s National Health Service.

Train smarter, not harder! Schedule a PT consultation to prevent injuries and reach your running goals. Call us today at 949-276-5401. For more tips, follow us on Instagram.

Reference: [https://www.health.harvard.edu/blog/spring-training-moving-from-couch-to-5k-2019043016504]

Managing Joint Pain

Posted on August 1, 2024August 1, 2024 by rauschpt

Feeling a little creaky lately? Don’t let joint discomfort steal your joy of movement! With the help of a skilled physical therapist and some smart strategies, you can keep your body active and feeling fantastic. Let’s explore some positive approaches to staying active and feeling your best, so you can live life to the fullest! Remember that we also offer you the support of StretchFix and RxMassage to help support your best life with enhanced mobility and reduced pain.

When you’re active or upping your exercise goals, the last thing you want is to be sidelined with joint pain. Joint pain affects people at all stages of life from student athletes to seniors. Pain can be a big barrier to not only maintaining a regular exercise program, but also getting started. These strategies can help keep you active.

Assess where you’re at

A good first step if you want to start a regular routine or up your exercise goals is to check with your primary care provider or see a sports medicine specialist who can assess your overall fitness level, general mobility and if you have current injuries or pain.

They also may conduct a functional movement screening to evaluate how you move and pinpoint specific issues. For example, you may have decreased range of motion in a hip or shoulder, or are stronger on one side than the other. This screening can identify specific rehabilitative exercises that can be done along with your regular exercise program. These exercises help your body move safely, perform exercises correctly, and reduce the risk for injury or make symptoms worse.

These findings will help build a program that’s going to be safe and effective for you and let you exercise as pain-free as possible.

Build a successful exercise routine

Whatever your level of fitness, a good exercise routine should be sustainable. Regular exercise provides a host of health-related benefits, including reducing risk of cardiovascular disease, managing weight, maintaining strength and flexibility, and supporting bone health.

It also should encompass a combination of activities:

Cardio, which increases heart rate and improves your overall cardiovascular fitness. This includes vigorous walking, swimming, biking, playing pickleball, or taking a dance or water fitness class.
Strength, which builds and strengthen muscles, improves overall function and improves performance in the gym, as well as activities of daily living. Strength activities include weight training, working with resistance bands, climbing stairs and exercises such as pushups, situps and squats.
Flexibility, which stretches muscles and ligaments and promotes range of motion. Stretching, yoga, tai chi and Pilates all focus on flexibility.

And finally, regular exercise doesn’t mean just going to the gym, taking a class or following an online exercise program. It also means moving throughout the day, especially to break up periods of sitting. This unstructured exercise may be sweeping the floor, walking in place by your desk or doing some simple stretches when you first get up or before you go to bed.

Customize exercise to you

Sore muscles after exercising, especially if people are new to exercise and working on increasing their activity level, are normal. But sharp or ongoing pain may indicate an injury or chronic problem.

Some points to keep in mind are:

Ease your way into a new exercise program. Try not to go from 0 to 100 overnight, since that may increase your risk of injury.
Listen to your body. Don’t overdo it. Take a break or tone down your activity for the rest of the day.
Keep a small problem small. If you’re feeling recurring pain, get it checked out.
Build in time to recover between activity sessions. Our bodies need this time to rebuild and repair.

Another strategy is to work with a physical therapist, sports medicine specialist or trainer to determine the right and wrong way to do an exercise, or strengthen muscles to support a particular movement or joint. For example:

If you suffer from low-back pain and are not able to perform a traditional barbell back squat exercise, you could do a modified version: either a split squat (one leg at a time) or rear-foot-elevated squat. These variations target the same muscle groups, but apply external resistance in the form of dumbbells or kettlebells at your side instead of on your back.
If you have knee pain, using a reverse lunge or hex-bar squat helps reduces stress on your knees and allows you to target the same muscle groups.
If you aren’t able to perform pushups or variations of the bench press without pain in your upper body, switching to a neutral grip position can reduce stress on the shoulder. Make sure to align the arms in a 45-degree angle with your torso to reduce stress on the shoulder and minimize pain.

Working with an exercise specialist can help you develop a plan that is specific to you and your abilities.

When joint pain begins to restrict the activities you love, it’s time to consult with an orthopedic specialist. Together, you’ll map out a plan for treatment to keep you moving and enjoying life. Orthopedic providers have a wide variety of options in their treatment toolbox. These options range from least invasive, such as physical therapy or medications, to more invasive, including injections or surgery. Their goal is to get patients back to the lives they want to lead.

Break down barriers

Joint pain is just one barrier to regular exercise. Others include:

Time
To start and maintain regular exercise, people need to carve time out of their schedules. Recent research shows that even short 5- to 15-minute workouts throughout the day can provide health and fitness benefits. Finding these little pockets of time and a consistent workout can go a long way.
Knowing where to start
Doing an online search for workout programs can yield overwhelming results. Once again, sports medicine specialists can provide guidance toward a program that best fits your goals. The choice of workouts should be ones you enjoy and can stick with.
Motivation
Whether it’s getting started or keeping going, lack of motivation can sink workout resolutions. One successful strategy is to review goals as a reminder of why you want to exercise, whether it’s to keep up with the grandkids, feel better or lose weight.
Being realistic
Build a foundation by setting goals that can be accomplished in small segments, with each building on the next. For example, if you’re just starting, a walk around the block might be a first step, not signing up for a 5K.

The benefits of regular exercise are both physical and mental. Make sure you play the long game when it comes to your exercise program. Find a style of exercise that works for you long-term and that you can incorporate into your daily life.

Don’t let joint pain limit you! Our expert physical therapists can help! Get a customized plan to manage joint pain and stay active. Contact us today at 949-276-5401. You can follow us on TikTok and Instagram for more tips.

Reference: [https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/staying-active-with-joint-pain]

What Causes Hand Pain?

De Quervain Tenosynovitis

Skier’s Thumb

Carpal Tunnel Syndrome

Hand Fractures

Arthritis

Treatment depends on how bad your pain and loss of function is. It might include:

Trigger Finger

Ganglion Cysts

Peripheral Neuropathy

These medications can help:

Other treatments include:

Hand Pain and Numbness

Pins and Needles in Hands When Sleeping

Symptoms

When to see a doctor

Causes

Risk factors

Complications

Prevention

Gear

The Mayo Clinic experience and patient stories

What Is DOMS?

Massage and Foam Rolling

Vibration Therapy

Food and Beverages

Light Exercise

Heat and Ice

What Not to Do

Preventing DOMS

Physical therapy provides so many benefits that you may not realize all the reasons it’s worth a try.

Here are 7 common reasons to seek physical therapy treatment:

What are shin splints?

What causes shin splints?

What are the symptoms of shin splints?

How are shin splints diagnosed?

How are shin splints treated?

Can shin splints be prevented?

Be Patient

Ask for Help

Work With a Pro

Prevent Future Problems

Symptoms

When to see a doctor

Causes

Risk factors

What Happens at the First Session?

After the First Visit

How Long Will It Take for My Knee to Get Better?

Symptoms

When to see a doctor

Causes

Risk factors

Prevention

You Don’t Have to Wait Until You’re in Pain

How Family and Friends Can Help

Where to Find a Physical Therapist

What is a couch-to-5K program?

Why try a couch-to-5K program?

Are you ready to tackle a couch-to-5K?

What to do before you start

Go slow and steady when training

Assess where you’re at

Build a successful exercise routine

It also should encompass a combination of activities:

Customize exercise to you

Some points to keep in mind are:

Break down barriers

Joint pain is just one barrier to regular exercise. Others include:

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