Laguna Niguel Archives - Rausch Physical Therapy & Sports Performance

Pelvic Pain in Women: Causes, Symptoms & Real Solutions

Posted on June 10, 2026June 29, 2026 by webadmin

Pelvic pain is incredibly common—but that doesn’t mean it’s something you should ignore or “just deal with.”

For many women, pelvic discomfort shows up quietly at first: a little pressure, occasional pain, or symptoms that come and go. Over time, it can begin to affect workouts, daily movement, sleep, and even confidence.

Here’s the truth:

Pelvic pain is common—but it’s not normal. And it’s treatable.

At Rausch Physical Therapy, we specialize in helping women understand what’s going on in their bodies and guiding them back to strength, comfort, and control.

What Is Pelvic Pain?

Pelvic pain refers to discomfort in the lower abdomen, pelvis, or surrounding areas. It may feel:

Sharp or dull
Constant or intermittent
Triggered by movement, sitting, or specific activities

Because the pelvic region connects multiple systems—muscles, organs, and nerves—the source of pain isn’t always obvious.

Where Pelvic Pain Can Come From

Pelvic pain often has more than one contributing factor. Common causes include:

Muscle & Movement-Related (most common in PT):

Tight or overactive pelvic floor muscles
Weak core or instability
Postural strain
Previous injury or overuse

Internal Systems:

Menstrual cycle-related pain
Endometriosis or ovarian cysts
Bladder issues or infections
Digestive conditions like IBS

Learn more about medical causes here:
https://www.healthline.com/health/womens-health/pelvic-pain-in-women

⚠️ Symptoms You Shouldn’t Ignore

Pelvic pain doesn’t always feel “obvious.” It can show up as:

Lower abdominal or hip pain
Pain with exercise or movement
Discomfort when sitting for long periods
Pain with intimacy
Urinary urgency or leakage
Persistent low back pain

If your symptoms are changing how you move or live your life, it’s worth getting evaluated.

Quick Truths Most Women Aren’t Told

📌 Pain after pregnancy? Treatable.
📌 Leaking during workouts? Not something you have to live with.
📌 Pain with sitting or exercise? Your body is asking for support.

Why Pelvic Physical Therapy Works

Pelvic physical therapy focuses on restoring balance, strength, and coordination in the muscles that support your core and pelvic organs.

At Rausch PT, treatment may include:

One-on-one evaluation and guided care
Manual therapy to reduce tension and pain
Strengthening and relaxation techniques
Movement and posture retraining
Personalized at-home exercise programs

We create a space that’s comfortable, private, and judgment-free—because we understand how sensitive these symptoms can feel.

Learn More About Our Approach

👉 Explore our Pelvic Health Physical Therapy services:
https://rauschpt.net/pelvic-health-specialist/

Meet our incredible Pelvic Health Specialist Team — dedicated to helping you move, heal, and feel your best from the inside out. Whether you’re navigating pelvic pain, postpartum recovery, or discomfort that’s holding you back, we’re here to help every step of the way. 💜 Call (949) 276-5401 to book your evaluation and start your journey toward confidence and comfort with our amazing team!

FAQ: Pelvic Pain in Women

Is pelvic pain normal?

It’s common—but not normal. Persistent pain is a sign your body needs attention.

When should I seek help?

If pain is ongoing, worsening, or affecting your daily life, it’s time to get evaluated.

Is pelvic physical therapy safe?

Yes. Treatment is always customized to your comfort level and explained clearly every step of the way.

Can pelvic pain go away on its own?

Some mild cases may improve, but many require guided care to fully resolve and prevent recurrence.

Do I need to “push through” the pain?

No. Ignoring symptoms often prolongs the issue. Addressing it early leads to better outcomes.

You Don’t Have to Live With This

Pelvic pain can feel isolating—but solutions exist, and the right care can make a real difference.

With a personalized plan, you can:

Reduce or eliminate pain
Improve strength and stability
Regain confidence in your body
Return to exercise and daily life comfortably

Ready to Take the First Step?

📞 Call Rausch Physical Therapy at 949-276-5401
Book your one-on-one evaluation today
Follow us for tips, education, and support:
👉 https://www.instagram.com/rauschpt/

Feel better. Move better. Live without limits.

Pelvic Pain in Women: Causes, Symptoms & When to Get Help

Posted on May 12, 2026June 29, 2026 by webadmin

Pelvic pain is more common than most women realize—but it’s also one of the most under-discussed.

Whether it shows up as a dull ache, sharp discomfort, or ongoing pressure in the lower abdomen, pelvic pain can affect your daily life, workouts, relationships, and overall confidence.

Here’s the most important thing to know:

Pelvic pain is not something you just have to live with.

At Rausch Physical Therapy, we provide personalized, one-on-one care in a comfortable, respectful environment—helping women understand their symptoms, reduce pain, and feel like themselves again.

What Is Pelvic Pain?

Pelvic pain refers to discomfort in the lower abdomen, pelvis, or surrounding areas. It can be:

Constant or occasional
Sharp, dull, or pressure-like
Related to movement, posture, or internal systems

Because the pelvis is home to muscles, organs, and nerves, pain can come from multiple sources—not just one.

Common Causes of Pelvic Pain

Pelvic pain is often multifactorial. Some of the most common causes include:

Musculoskeletal (most commonly treated in PT):

Tight or weak pelvic floor muscles
Core instability
Postural imbalances
Injury or overuse

Reproductive system:

Menstrual-related pain
Endometriosis
Ovarian cysts

Urinary system:

Urinary tract infections (UTIs)
Bladder dysfunction

Digestive system:

IBS (Irritable Bowel Syndrome)
Constipation

👉 Learn more about medical causes here.

🌿 Pelvic Health Edition: Dr. Emily’s Favorite Patient Success Story 🌿 After seeing multiple providers and still feeling stuck in pelvic pain, this patient was starting to lose hope. That’s when she found Dr. Emily. 🤍 Through individualized care, education, and a plan tailored specifically to her body, she finally experienced the progress she had been searching for. Less pain. More confidence. Real results. Sometimes it’s not about doing more — it’s about doing what’s right for you. If you’ve tried everything and still feel unheard, this is your sign. Book your pelvic health eval today at rauschpt.net

Symptoms You Shouldn’t Ignore

Pelvic pain can show up in ways that don’t always seem “pelvic.”

You might notice:

Pain in the lower abdomen or hips
Pain during or after exercise
Discomfort with sitting for long periods
Pain with intercourse
Urinary leakage or urgency
Lower back pain that won’t go away

If any of these sound familiar, your body is signaling that something needs attention.

Quick Reality Check

Myth: “Pelvic pain is normal after pregnancy or as you age.”
Truth: Pain may be common—but it’s not normal, and it’s treatable.

Why Pelvic Physical Therapy Matters

Many women go months—or even years—without answers because pelvic pain is often misunderstood or overlooked.

🌸 Meet our incredible Pelvic Health Specialist Team — dedicated to helping you move, heal, and feel your best from the inside out. Whether you’re navigating pelvic pain, postpartum recovery, or discomfort that’s holding you back, we’re here to help every step of the way.Pelvic physical therapy focuses on:

Restoring proper muscle function
Reducing tension and pain
Improving bladder and bowel control
Supporting prenatal and postpartum recovery
Helping you return to exercise and daily life comfortably

At Rausch PT, our specialists are trained to treat sensitive conditions with professionalism, empathy, and discretion.

How Rausch PT Helps

Your care is always personalized and may include:

One-on-one evaluation and treatment
Manual therapy techniques
Guided strengthening and relaxation exercises
Education on posture, movement, and daily habits
A customized at-home program

We create a space where you feel heard, understood, and supported—because this is what we do every day.

FAQ: Pelvic Pain in Women

Is pelvic pain common?

Yes, it’s very common—but often underreported. Many women don’t realize treatment options exist.

When should I see a physical therapist?

If your pain is persistent, affecting daily activities, or limiting exercise, it’s time to get evaluated.

Is pelvic physical therapy uncomfortable?

Treatment is always tailored to your comfort level. Our goal is to create a safe, respectful environment where you feel at ease.

Can pelvic pain go away on its own?

Sometimes—but many cases require guided treatment to fully resolve and prevent recurrence.

Do I need a referral?

In many cases, no. You can contact us directly to schedule an evaluation.

You Don’t Have to Live With Pelvic Pain

Pelvic pain can feel isolating—but the solution starts with understanding what’s going on in your body.

With the right care, you can:

Reduce or eliminate pain
Regain control and confidence
Return to the activities you love

Ready to Feel Like Yourself Again?

📞 Call Rausch Physical Therapy at 949-276-5401
📅 Book your one-on-one evaluation today
📲 For more education and support, follow us on Instagram.

Relief is possible. Let’s get you there—together.

Walking vs. Running: Which Is Best for Your Body and Goals?

Posted on April 14, 2026June 29, 2026 by webadmin

When it comes to improving your health, few exercises are as accessible as walking and running. No fancy equipment. No complicated routines. Just you, your body, and forward movement.

But which one is better?

The truth is — it depends on your goals, your body, and your current fitness level. At Rausch Physical Therapy, we help patients choose movement strategies that improve cardiovascular health, protect joints, build strength, and prevent injury. Let’s break down how walking and running impact your heart, muscles, joints, and long-term mobility.

Cardiovascular Benefits: Heart Health Matters

Both walking and running strengthen your heart and lungs.

Running elevates your heart rate more quickly and burns more calories in less time. It’s efficient for improving cardiovascular endurance and performance.
Walking, especially at a brisk pace, still provides excellent heart health benefits — particularly when done consistently.

Research continues to show that moderate-intensity walking can reduce the risk of heart disease, improve blood pressure, and support metabolic health. For many people, especially beginners or those returning from injury, walking is a sustainable and powerful starting point.

Impact on Joints and Muscles

This is where the biggest differences show up.

Running is a high-impact activity. Each stride places increased force through your ankles, knees, hips, and lower back. That doesn’t mean running is bad — it simply means your body must be prepared for it.

Walking is lower impact and places less stress on the joints. It’s often ideal for:

Individuals recovering from injury
Those with arthritis or joint pain
Beginners building baseline endurance
People focused on longevity and daily movement

At Rausch PT, we often remind patients: The best exercise is the one your body can tolerate consistently.

Calorie Burn and Weight Management

Running burns more calories per minute than walking. However, walking can still support weight management when done consistently and paired with strength training.

Many people underestimate how powerful daily walking can be. Accumulating steps throughout the day reduces sedentary time, improves circulation, and supports recovery — even for active runners.

Injury Risk: What You Should Know

Running carries a higher risk of overuse injuries, especially if:

Mileage increases too quickly
Strength training is neglected
Shoes are worn out or inappropriate
Running form is inefficient

Common issues include shin splints, IT band pain, plantar fasciitis, and knee discomfort.

Walking is generally safer but can still cause strain if posture, footwear, or volume are neglected.

This is where personalized guidance matters. Proper mechanics, mobility work, and progressive strength training dramatically reduce injury risk — whether you walk or run.

So… Which One Is Right for You?

Here’s a simple way to think about it:

Choose walking if you:

Are new to exercise
Are returning from injury
Want low-impact, sustainable movement
Have joint sensitivity
Prefer steady, longer sessions

Choose running if you:

Have a solid strength base
Want higher cardiovascular challenge
Enjoy performance goals or races
Can tolerate impact without pain

Or — combine both. Many people benefit from a structured walk/run program that builds endurance gradually.

FAQs

What’s the biggest difference between walking and running?

Running places greater demand on your cardiovascular system and muscles and increases joint loading. Walking is lower impact and easier to sustain daily.

Is walking “good enough” exercise?

Absolutely. Brisk walking offers excellent cardiovascular, metabolic, and mobility benefits — especially when combined with strength and balance training.

Can running cause injury?

It can if progression is too aggressive or strength and mobility are lacking. Proper assessment and programming reduce injury risk significantly.

Can I switch between walking and running?

Yes. Many training plans safely alternate both to build endurance without excessive stress.

The Rausch PT Approach to Smarter Movement

Whether you’re:

Training for a race
Getting back into fitness
Managing knee or hip pain
Building long-term mobility

We create customized programs designed around your goals, body mechanics, and lifestyle.

We don’t just treat injuries — we help prevent them.

Tight hamstrings? or is it sciatic nerve tension? Dr. Emily in Laguna Niguel breaks down the difference between hamstring muscle tension vs. sciatic nerve tension — because treating the right problem makes all the difference.

Not all “tightness” is created equal. Book an evaluation at RauschPT.net and let’s get to the root of it.

Ready to Move With Confidence?

Both walking and running have a place in a healthy lifestyle. The key is choosing the right intensity, progression, and support for your body.

📞 Call Rausch Physical Therapy today at 949-276-5401.
Book an appointment and let us design a plan tailored to you.
Follow us for more movement tips and injury prevention strategies:
👉 https://www.instagram.com/rauschpt/

Move smarter. Stay stronger. Keep doing what you love.

How to Preserve Strength as You Age: Understanding Sarcopenia

Posted on March 10, 2026June 29, 2026 by webadmin

Aging doesn’t mean becoming weak, fragile, or limited—but it does mean your body needs smarter support.

One of the most common (and misunderstood) age-related conditions is sarcopenia, or age-related muscle loss. Left unaddressed, sarcopenia can quietly make everyday activities harder, increase fall risk, and reduce independence. The good news? It’s manageable—and often reversible—with the right approach.

At Rausch Physical Therapy, we help people of all ages build strength safely, move confidently, and stay active through personalized care that supports long-term independence.

What Is Sarcopenia?

Sarcopenia is the gradual loss of muscle mass, strength, and function that occurs with aging. While muscle growth peaks around age 30, most people begin losing muscle at a rate of 3–5% per decade afterward—especially if they’re inactive.

This process can accelerate after age 60, and studies suggest that 11–50% of adults over 80 are affected. Sarcopenia isn’t just about muscle size—it’s about how well your muscles work in real life.

Why Sarcopenia Matters

Loss of muscle strength can affect your ability to:

Get out of a chair or bed
Climb stairs
Carry groceries
Maintain balance
Walk safely and confidently

As muscle loss progresses, the risk of falls, fractures, disability, and loss of independence increases. But sarcopenia is not an inevitable outcome of aging—it’s strongly influenced by lifestyle, movement habits, and proper care.

What Causes Sarcopenia?

Aging plays a role, but several biological and lifestyle factors contribute, including:

Reduced nerve signals from the brain to muscles
Decreased levels of key hormones (growth hormone, testosterone, IGF-1)
Lower protein utilization by the body
Increased inflammation
Prolonged inactivity

The most significant and controllable factor? Movement.

Who Is at Higher Risk?

You may be at higher risk for sarcopenia if you:

Are sedentary or spend long periods sitting
Consume too little protein or poor-quality nutrition
Have obesity (especially sarcopenic obesity)
Live with chronic conditions such as diabetes, COPD, kidney disease, or cancer
Have had prolonged illness, injury, or bed rest

Common Signs and Symptoms

Sarcopenia often develops gradually. Common signs include:

Muscle weakness
Reduced stamina
Slow walking speed
Difficulty with daily activities
Trouble climbing stairs
Poor balance or frequent falls
Noticeable muscle shrinkage

If you’re relying on a cane or walker for short distances, or avoiding activities you once enjoyed, it may be time for a professional evaluation.

Sarcopenia FAQs

Is sarcopenia the same as muscle atrophy?

Not exactly. Muscle atrophy refers to muscle loss from any cause (injury, illness, inactivity). Sarcopenia is specifically age-related muscle loss, though the two can overlap.

Can sarcopenia be reversed?

In many cases, yes. With targeted strength training, proper nutrition, and guided movement, people often regain strength, mobility, and confidence.

How is sarcopenia diagnosed?

Diagnosis may include:

Functional movement tests (grip strength, chair stands, walking speed)
Balance and mobility assessments
Body composition testing (DEXA or bioelectrical impedance)
Your physical therapist can help identify early signs before severe decline occurs.

Are there medications for sarcopenia?

Currently, there are no approved medications that effectively treat sarcopenia. Lifestyle-based interventions—especially strength training—remain the gold standard.

What kind of exercise is best?

A combination of:

Strength (resistance) training
Balance exercises
Aerobic activity (like walking)

Programs should be personalized to your ability level and health history—which is where physical therapy is essential.

How much protein do I need?

Many older adults benefit from 20–35 grams of protein per meal, especially when paired with strength training. Individual needs vary, so professional guidance is recommended.

How Physical Therapy Helps Prevent and Treat Sarcopenia

At Rausch PT, we don’t just give exercises—we build confidence, safety, and long-term results.

Our therapists:

Assess your strength, balance, and movement patterns
Design a customized strengthening program
Improve mobility and joint health
Reduce fall risk
Help you move better in daily life—not just in the clinic

You’ll also receive access to personalized at-home exercise videos, so you can stay consistent and supported between visits.

Take Control of Your Strength—At Any Age

Muscle loss doesn’t mean the end of independence. With the right plan, you can stay strong, active, and capable for years to come.

You don’t have to manage this alone.

📞 Call Rausch Physical Therapy at 949-276-5401
📅 Book an appointment today
📲 Follow us on Instagram for strength, mobility, and wellness tips:
👉 https://www.instagram.com/rauschpt/

Strong today. Independent tomorrow. Let’s build both—together.

How Can I Prevent a Sports Injury?

Posted on November 10, 2025November 17, 2025 by rauschpt

When it comes to sports, staying healthy is just as important as playing hard. A serious injury can knock you out of the game for weeks—or even months—whether you’re a pro athlete or simply enjoying weekend competition. The good news is that many common injuries can be prevented with a few smart adjustments to your training and lifestyle.

Exercise is good for the body and with the proper precautions, sports injuries can often be prevented. The quality of protective equipment – padding, helmets, shoes, mouth guards – has helped to improve safety in sports. But, you can still be susceptible to injury. Always contact your healthcare provider before starting any type of physical activity, especially vigorous types of exercises or sports.

Causes of sports injuries may include:

Improper or poor training practices
Wearing improper sporting gear
Being in poor health condition
Improper warm-up or stretching practices before a sporting event or exercise

Common sports injuries include:

Sprains and strains
Joint injuries (knee)
Muscle injuries
Dislocations
Fractures
Achilles tendon injuries
Pain along the shin bone

How can I prevent a sports injury?

The following are some basic steps to prevent a sports injury:

Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility. This will help decrease your chance of injury.
Alternate exercising different muscle groups and exercise every other day.
Cooldown properly after exercise or sports. It should take 2 times as long as your warm-ups.
Stay hydrated. Drink water to prevent dehydration, heat exhaustion, and heatstroke.
Stretching exercises can improve the ability of muscles to contract and perform, reducing the risk of injury. Each stretch should start slowly until you reach a point of muscle tension. Stretching should not be painful. Aim to hold each stretch for up to 20 seconds.
Use the right equipment or gear and wear shoes that provide support and that may correct certain foot problems that can lead to injury.
Learn the right techniques to play your sport.
Rest when tired, Avoid exercise when you are tired or in pain.
Always take your time during strength training and go through the full range of motion with each repetition.
If you do sustain a sports injury, make sure you participate in adequate rehabilitation before resuming strenuous activity.

At Rausch Physical Therapy, we go beyond treating injuries—we help athletes of every level stay in peak condition so they can keep doing what they love. Our team develops personalized prevention plans that focus on strengthening weak points, improving flexibility, correcting movement patterns, and reducing risk factors unique to your sport. This proactive approach keeps you on the field, the court, or the track longer and performing at your best.

👉 Don’t wait until an injury sidelines you. Call us today at 949-276-5401 to schedule your sports injury prevention session. And don’t forget we have RX Massage and Stretch Fix to support your best health! For daily insights and performance tips, follow us on Instagram @rauschpt.

Reference: [Read more here about prevention strategies from Johns Hopkins Medicine.]

The Female Athlete Triad & How Physical Therapy Helps Girls Grow Strong

Posted on October 9, 2025October 9, 2025 by rauschpt

As girls grow and step into competitive sports, their bodies go through a lot of changes. For young female athletes, balancing the demands of school, practice, competition, and growing bodies isn’t always easy. One challenge that often goes unnoticed is the Female Athlete Triad—a condition that can affect health, performance, and long-term well-being.

At Rausch PT, we’re passionate about helping athletes of all ages move better, recover faster, and build lifelong healthy habits. That’s why early awareness and support around this issue are so important.

1. What Is the Female Athlete Triad?

The Female Athlete Triad is a combination of three interconnected concerns:

Energy Deficiency: Not getting enough calories or nutrients to fuel both growth and training.
Menstrual Dysfunction: Irregular or absent menstrual cycles due to energy imbalance.
Low Bone Density: Higher risk of stress fractures and weaker bones over time.

Even if only one piece of this triad is present, it can impact an athlete’s overall health and performance.

2. How Physical Therapy Supports Young Athletes

Physical therapy is about more than just recovering from injury—it’s about prevention, performance, and confidence. Here’s how we help:

Early Recognition: PTs spot movement issues, fatigue, or recurring injuries that could point to energy imbalance or bone stress.
Strength & Movement Training: We guide athletes through safe strength programs to protect joints and build stronger bones.
Education & Collaboration: Our therapists partner with parents, coaches, and nutrition experts to make sure athletes are fueling and training the right way.
Healthy Habits: We help athletes learn body awareness, balance training loads, and build sustainable routines—skills that carry into adulthood.

3. Why Mental Health Matters Too

Sports aren’t just physically demanding—they’re mentally challenging as well. Confidence, mindset, and resilience all play a role in how young athletes perform and recover.

For parents looking to support both the body and mind, we recommend these great podcast episodes from The Elite Competitor:

Pairing physical support with mental strategies helps girls grow not just as athletes—but as strong, confident young women.

4. Takeaway: Strong Bodies, Strong Futures

The Female Athlete Triad can be serious, but with the right guidance and care, young athletes can thrive. Physical therapy gives girls the tools to stay healthy, prevent injury, and build confidence as they grow.

At Rausch PT & Wellness, we’re here to support your athlete’s journey every step of the way—whether it’s injury prevention, recovery, or building a strong foundation for future success.

📞 Want to learn more about supporting your young athlete? Call us at (949) 276-5401 or stop by Rausch PT to talk with our team.

👉 Check out The Elite Competitor’s free training on how to best support your girl athlete with confidence, encouragement, and the tools she needs to thrive.

Signs of Tight Hips and How They Impact You

Posted on July 1, 2025August 9, 2025 by rauschpt

Tight hips can subtly impact your daily life and activities, causing discomfort or limiting your movement. Recognizing the signs of restricted hip mobility is key to preventing issues and improving your overall physical well-being. Read on to identify when tight hips might be hindering you and discover ways to address them.

At Rausch Physical Therapy, our mission is simple: to provide you with the best care possible, helping you return to what you love as quickly as possible. We provide personalized one-on-one care to help you reach your wellness goals. Unlike other PT clinics, your personal Rausch physical therapist will be by your side throughout your entire treatment; we don’t just treat the injury—we condition the body as a whole to get you feeling better, faster. Let’s talk!

YOU WANT BIGGER arms and a chiseled chest. Oh, and don’t forget stronger legs—super important. Oh, and a resilient core, too! So the last thing you want to do is train your hips—we get it. But here’s the thing: Your lack of hip TLC just may be holding you back.

Yes, really. Sure, there was a time when hip mobility mattered only if you were doing Jean-Claude Van Damme splits on Volvo trucks. But these days, more and more trainers are recognizing that tight hips can stealthily wreck nearly every part of your life. New hip stretches and exercises often flood FitTok, and a Google search for “hip mobility” turns up about 1 million results.

So whether you’re trying to slash your half-marathon time, crush a CrossFit WOD, or just keep up with your kids on the playground, buttery-loose hips can help. The best part is it doesn’t take much to train your hips. All you need to do to start: understand the answers to these five questions.

When Are My Tight Hips Hindering Me the Most?

EVERY SINGLE TIME you stand up after a few hours of sitting. When you’re sitting, whether you’re at your desk for the whole morning, on a long roadtrip in a car, or stuck on a ten-hour flight to Europe, your hip flexors, the muscles that help bring your thigh to your chest, wind up trapped in a shortened position, unable to stretch out. Your glutes, meanwhile, are in an ultra-relaxed, stretched position. When you stand, you’re often left with a nagging tightness in the front of your hips.

What’s So Bad About That Tightness in My Hips?

WHEN YOUR HIP flexors are tight and your glutes aren’t strong, you may struggle to position your pelvis to support your spine. Your pelvis shifts into something called anterior pelvic tilt, the top of the pelvis tipping forward just slightly, butt sticking out a bit, Instagram-model style. This causes your lower back to arch in places it shouldn’t, and that can create serious issues, compressing the discs in your lower back, says Boyce. It also prevents you from being powerful during exercises like deadlifts and squats, as well as other activities, like running and jumping.

How Exactly Do Tight Hips Effect My Running and Jumping?

QUICK, STAND UP. Place your hands on your hip bones. Now squeeze your glutes as hard as possible. See how your hips shift forward ever so slightly? This position is called hip extension, and this motion helps propel you forward (if you’re running) or upward (if you’re jumping). If your hip flexors are tight, your glutes can’t “contract the way that they’re supposed to when they’re supposed to,” says Boyce—and that limits your speed and vertical leap.

Should I Stretch My Hip Flexors to Loosen Them?

AND STRENGTHEN THEM! Weak hip flexors cause other problems. Try this: While standing straight, lift your right knee as high as you can. Can you get your knee higher than your hip? If you can’t, you’re hurting your running ability by limiting the length of your stride. “The stronger your hip flexors are, then the more powerful and efficient your knee drive is going to be,” says Faris Khan, C.S.C.S., the creator of the Men’s Health Summer Strength Challenge. To compensate, you may also round your back more than you should need to during everyday tasks.

What Else Does Poor Hip Mobility Hurt?

YOUR ABILITY TO change direction. Ideally, you’re able to turn your hips one way and your shoulders another, a key trait that defines agility. And even if you’re not an NFL cornerback, lacking that movement can cost you, making it harder to move quickly if you’re dodging somebody while rushing to catch your train—and harder to run down your daughter in a game of tag, too. The bright side: Just a few simple drills can ensure you’re preserving you hip mobility—although we should all leave the splits to Van Damme.

How to Stay Hip

AIM TO DO at least 1 of these 3 drills in your workout warmups every day to make sure you’re giving your hips plenty of TLC. Do 2 or 3 sets.

Hip Circles

Take your hips through their greatest range of motion. Start on all fours, knees beneath hips. Keeping your knee bent, lift your right leg outward to the right, then rotate it in a wide arc so that your right foot points toward the ceil-ing. Reverse the movement back to the start. Repeat 6 to 8 times per side.

Seated Hip Lift

Build hip flexor strength. Sit on the floor, chest up, legs straight, a kettle-bell or another object just outside your right ankle. Keeping your legs straight, lift your right leg over the object and touch your heel to the floor; return to the start. Do 8 to 10 reps per side.

Crescent Lunge

To loosen tight hip flexors, set up in a half-kneeling stance, right knee on the floor. Squeeze your right glute and push both hips forward; as you do this, reach your hands overhead. Hold for 2to 3 seconds, then return to the start. Do 3 to 5 reps per side.

Struggling with discomfort or limited movement due to tight hips? Don’t let it hold you back! Call our physical therapy center today at 949-276-5401 and take the first step towards a more comfortable, active life. Our comprehensive approach helps you heal faster, move better, and stay stronger for the long run. For more tips, you can also connect to our IG.

Reference: [https://www.menshealth.com/fitness/a64578236/hip-mobility-plan/]

How to Recover Faster from a Sprained Ankle

Posted on April 1, 2025April 29, 2025 by webadmin

A sprained ankle can be a painful and frustrating setback, whether you’re an athlete, a busy parent, or someone who simply enjoys staying active. While rest is essential, there are proven PT strategies to speed up recovery and get you back on your feet faster. Don’t let a sprain slow you down—let’s get you moving again! Remember, we have StretchFix and Rx Massage support as well, and 101 other tools to get you moving and feeling your best. Just pop in and meet us!

Sprained Ankle

A sprained ankle is a common injury that occurs when the ankle ligaments are torn or stretched too far, often after a fall, or if you roll or twist your ankle. The majority of sprains heal on their own but treatment to strengthen the injured muscles can prevent future sprains.

Overview

What is a sprained ankle?

A sprained ankle is a common injury when the tissue that connects your ankle bones and supports your ankle (ligaments) is torn or stretched beyond its limits, often after a fall, ankle roll or twist.

What is the difference between a sprained ankle and a broken ankle (ankle fracture)?

A sprained ankle is when the ligaments in your ankle are torn. A broken ankle or ankle fracture is when one or more of the bones in your ankle break. Severe sprains and fractures have similar symptoms (pain, swelling, bruising, tenderness) and are both caused by twisting or rotating your ankle, tripping or falling, or trauma to your ankle. Sprains heal faster, but it can take up to six weeks for a broken ankle to heal.

Who does it affect?

Anyone, at any age, can sprain their ankle. Sprains are most common in athletes during sporting events but can happen during everyday activities as well.

What are the types of ankle sprains?

There are three types of ankle sprains based on how much ligament damage occurred:

Grade 1 (Mild). The ligament fibers stretched slightly or there is a very small tear. Your ankle will have minor swelling and tenderness to the touch.
Grade 2 (Moderate). The ligament is torn, but it isn’t a complete tear. Your ankle has swelling over the injury and it hurts to move.
Grade 3 (Severe). The ligament is torn completely. Your ankle has significant swelling, the injury is painful and walking is difficult.

What are the symptoms of a sprained ankle?

The symptoms of a sprained ankle include:

Pain, especially when putting weight on your ankle.
Tenderness to the touch.
Swelling.
Bruising.
Difficulty walking.

Symptoms and Causes

What causes a sprained ankle?

Rolling or twisting the ankle causes ankle sprains. The most common ankle sprains are the result of:

Falling or tripping on uneven surfaces.
Landing incorrectly after a jump.
Losing balance.
Participating in sports that involve rolling or twisting your foot (basketball, football, soccer, tennis).

Diagnosis and Tests

How is a sprained ankle diagnosed?

Your healthcare provider will diagnose your sprained ankle after a physical examination of your foot and ankle to identify your range of motion and determine which ligaments are affected. The physical exam is typically followed by an imaging test, like an X-ray.

How do I know if I sprained my ankle?

If you fell or twisted your ankle, and the injury causes you pain, swelling, bruising and you have trouble walking, you can assume that you have a sprained ankle. Visit your healthcare provider and they’ll assess the injury, confirm the diagnosis and offer a treatment plan.

Management and Treatment

How is a sprained ankle treated?

For the majority of ankle sprains, healthcare providers recommend using the PRICE method for the first 24-48 hours after injury. PRICE stands for protection, rest, ice, compression and elevation.

Protection. Use crutches or apply a splint or brace to limit use of your injured ankle.
Rest. Limit physical activities that may cause stress to the sprain (no running, jumping, exercising).
Ice. Apply ice or a cold pack in a towel to your ankle in 20-minute increments to reduce swelling.
Compression. Gently wrap your ankle in an elastic bandage to help decrease swelling.
Elevation. Raise your ankle on pillows while you’re sitting or lying down so that it’s higher than your heart.

If your sprain is very painful and swollen or you’re having trouble walking and putting pressure on your ankle, visit your healthcare provider for treatment.

What medications are used for a sprained ankle?

Anti-inflammatory drugs, like ibuprofen, may help alleviate pain and swelling from the sprain.

How long will my sprained ankle be swollen?

Swelling normally doesn’t appear immediately. It could take several hours to develop. If you develop swelling, it could last up to 48 hours for a mild to moderate sprain. Swelling on severe sprains may last longer until your torn ligament heals.

Can I walk on a sprained ankle?

Your healthcare provider may recommend the use of crutches, a boot or a brace/splint to keep weight off of your ankle and give your ankle support and stability (protection). Putting too much pressure on a sprained ankle could worsen the sprain, cause more discomfort and prolong healing time.

Do I need physical therapy after an ankle sprain?

Your healthcare provider may recommend physical therapy to help you regain strength and mobility. Physical therapy is common for athletes, so you can return to your sport once the injury heals. There’s evidence to support physical therapy as important to proper healing.

Do I need surgery to treat my sprained ankle?

Surgery is rare to treat an acute ankle sprain. If you have long-term problems with your ankle like instability — rolling your ankle repeatedly — then your healthcare provider may recommend surgery.

Do ankle sprains heal on their own?

Most sprains heal on their own, but rebuilding strength in your ankle can help prevent future injuries. If you don’t allow your ankle ligaments time to heal, you may have long-lasting instability (chronic ankle sprains) or repeat ankle sprains. If your symptoms continue for more than four to six weeks after injury and you still feel weakness when walking on your foot, you may have a chronic ankle sprain.

Prevention

How can I reduce my risk of getting a sprained ankle?

In order to prevent ankle sprains, you can:

Maintain good muscle strength by exercising regularly.
Warm up and stretch before exercise and physical activity.
Pay attention to uneven surfaces where you’re walking or running.
Slow down or stop if you feel tired during activities or exercise.

Outlook / Prognosis

What can I expect if I have a sprained ankle?

After giving your ankle time to heal and treating the sprain according to your healthcare provider’s recommendations, you’ll be able to get back to regular activities. Your prognosis depends on your commitment to building strength back in your ankle through exercises and rehabilitation. If your ankle hasn’t healed completely or you stopped the strengthening exercises, your injured ligament could weaken and put you at risk for future ankle sprains.

How long does a sprained ankle take to heal?

The recovery time for a sprained ankle varies depending on the severity of your injury. It may take anywhere from two weeks to heal a minor sprain and anywhere from six to 12 weeks to heal a severe sprain.

Living With

How do I take care of myself?

After treating your sprain with the PRICE method, you’ll need to build back flexibility and strength in your ankle. Perform exercises recommended by your healthcare provider or physical therapist to improve your range of motion.

Physical therapy exercises include:

Motion-controlled movements without resistance.
Strength training for the muscles and tendons in the front and back of your legs.
Balance training (proprioception) to prevent future sprains.
Endurance and agility exercises for calf and ankle strength.

Early exercises in your treatment plan will not require you to turn or twist your ankle, but over time, you’ll be able to get back to regular activities that may require sudden turns (like playing football or basketball).

When should I see my healthcare provider?

You should visit your healthcare provider for severe sprain evaluation if you can’t walk after an injury and your swelling and pain haven’t improved or have gotten worse 24-48 hours after the sprain occurred.

What questions should I ask my doctor?

How severe is my sprain?
Is this a sprain or is my ankle broken?
Do you recommend I use crutches?
Should I visit a physical therapist to improve strength in my ankle?

Additional Common Questions

What’s a high ankle sprain and how does it differ from an ankle sprain?

The difference between a high ankle sprain and an ankle sprain depends on the location and ligaments that were injured. Ankle sprains are grouped into two location-based categories:

Inversion. An inversion sprain is the most common and occurs when the ankle turns in or out and the ligament on the outside of your ankle tears. Trips and falls cause inversion sprains.
External rotation. An external rotation injury tears the ligament between the fibula and tibia, known as the syndesmosis ligament. This is also called a high ankle sprain, and is a common sports injury.

Don’t let a sprained ankle keep you sidelined. Let us show you how physical therapy can help you recover faster and get back to doing what you love! 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. Call us today at 949-276-5401. For more tips, you can also connect to our IG.

Reference: [ https://my.clevelandclinic.org/health/diseases/22048-sprained-ankle ]

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.

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.

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]