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How to Avoid and Manage Arthritis in Your Knee

SEAN
BY SEAN SWOPES, DPT, RAUSCH PHYSICAL THERAPY

The term arthritis, or more specifically Osteoarthritis (OA), refers to degeneration of the articular cartilage of the knee. While OA is most commonly associated with knee pain in 40-60 year olds, it is not something specific to old age. In fact, most people—regardless of their age—have some form of OA, but it’s the severity that usually determines the onset of pain.

What causes arthritis in the knee?

Photo Credit: AAOS OrthoInfoMost of the body is comprised of cartilaginous tissue, and having arthritis means that that cartilage is breaking down. When you have OA, the “hyaline cartilage” at the end of the long bones in your leg (Tibia and Femur) is breaking down. Healthy hyaline cartilage provides cushion to long bones and provides a smooth surface for movement to occur; in appearance, this tissue is very white and smooth. In contrast, degenerative hyaline cartilage appears red and irritated.The breakdown of this articular cartilage leads to excessive wear and tear on the joint, causing inflammation, which ultimately results in pain.

OA can also form through injury to the intra-articular (joint) surface of the knee. Injury to the (tibiofemoral) joint can lead to bleeding within the joint, which leads to further degeneration of the knee.

How can I avoid arthritis in the knee?

While many people may think arthritis is just a part of growing old, there are steps you can take to help minimize the risk of arthritis effecting your knee or your quality of life.

Improve strength in your core, not just your legs

Since humans walk upright, our pelvic and core stability can determine the effectiveness of those knee stabilizing muscles. Hip strengthening exercises can improve the stability of the legs and decrease abnormal stress to the knee joint.

Activity modification

If you knee is painful and inflamed, switch to lower impact activities. For example, if running is irritating your knee, go for a swim or bike ride instead; these two activities still allow for good cardiovascular training but decreases stress to the knee.

Strengthen your legs

The body adapts to the daily stress we place upon it. While we can often tolerate our day-to-day routine without over-stressing our knee, we are all one-weekend-trip-at-Disneyland away from causing damage to the knee joint. As simple as it sounds, strengthening the muscle surrounding the knee can help to reduce the risk for arthritis. The goal of strengthening is to place the load into the muscle, which takes the stress away from the knee joint.

Four ways to improve arthritis-related pain and function

While unfortunately this condition is degenerative and non-reversible, those who are diagnosed with OA can still address limitations to improve knee function and manage pain. Four ways to improve function with OA-related related pain include:

1. Adequate range of motion (ROM)

Five Exercises to Increase Surfers’ Paddling Strength and Endurance

Blog-Ash
BY ASHLEY, MPT, RAUSCH PHYSICAL THERAPY

How well did your shoulders hold up to the El Niño this winter? Building strength through your shoulders and upper back to improve paddling endurance is your key to paddling out in bigger surf, catching bigger waves, and being able to stay out for longer surf sessions.

Strengthening the rotator cuff, scapular stabilizers and upper back are all key components to improve paddling strength. The rotator cuff muscles are extremely important for stabilizing the shoulder joint, which is the most mobile joint in the body. Specifically, strengthening the external rotators of the rotator cuff act to counterbalance the more dominant internal rotators (pecs & lats), minimize muscle imbalances when paddling, and promote good shoulder mechanics. Enhancing strength and endurance of the scapular stabilizers will also help you maintain good shoulder mechanics to prevent injury during extended periods of paddling.

Exercises for paddling endurance should focus on high reps and low weight, while exercises for paddling power should focus on increased weight with lower reps to maximize overall strength. As you build strength, it’s important to maintain shoulder mobility and flexibility by stretching and foam rolling before and after every session to minimize any joint stiffness throughout the shoulder and upper back, as well as to minimize muscle fatigue and soreness. Check out my previous surfing blog for the Best Foam Rolling Exercises for Surfers’ Shoulders.

Five Exercises to Target Muscles for Paddling

While the best way to gain paddling strength is actually getting out in the water, these five exercises can help compliment the work you do in the water, on dry land:

Exercise 1: Scaps Clocks

Scap Clocks

Promotes endurance of the upper back and shoulder

  • Start with the right arm. Pull tension in the band to 1 → 3 → 5 o’clock. Repeat with left arm, pull band to 11 → 9 → 7 o’clock. Make sure to keep your shoulders down and back; standing against the wall is a good cue for upright posture.
  • Perform 10-15 reps on each side.

 

Exercise 2: Alternating Rows with cables or bands

Alternating Rows

Promotes stabilization and endurance of the shoulder blade while paddling

  • Keeping your elbow at your side, pull the band back while squeezing the shoulder blades together.
  • Perform 2 sets of 20, increase resistance if you’re not fatigued by the end of the set

 

Exercise 3: Alternating Lat Pull-Downs with cables or bands

Alternating Lat Pull-Downs

Builds paddling endurance through lats for a strong pull through the water

  • Stand in a partial squat to activate your core. Pull the band down towards your hip, keeping your elbow straight. Let the tension out of the band slowly to return to starting position. Alternate arms.
  • Perform 2-3 sets of 20 on each side alternating strokes

 

Exercise 4: Prone external rotation/internal rotation on swiss ball

Prone External/Internal Rotation

Promotes rotator cuff strengthening while paddling

  • Lay prone on the swiss ball, keeping your back straight and chin tucked. Start with the shoulder abducted and externally rotated in the ‘90/90 position’ (as shown in photo.) Internally rotate your shoulder to simulate paddling while keeping your shoulder and elbow aligned.
  • Perform 2-3 sets of 10, add light weight (1-3 lbs. dumbells) as strength improves

 

Exercise 5: Simulated paddling on swiss ball with band

Simulated Paddling

  • Keep chin tucked and shoulders back and keeping your elbow straight while pulling. Slowly let tension out of band to return to overhead position, alternate arms.
  • Perform 2-3 sets of 20 on each side alternating strokes

Training to build muscle strength to help you paddle longer and faster will improve your overall surfing endurance. The best way to practice paddling is getting out in the water; these specific paddling exercises are to help compliment the work you do in the waves. See you in the water!

 


StaffHeadshot-Ashley2Ashley Heller, MPT is the newest member of the Rausch PT team. She received her Masters of Physical Therapy degree at California State University, Long Beach and is passionate about working with patients with shoulder, knee and ankle injuries. With background in orthopedic-related injuries and post-operative rehabilitation, Ashley believes that the combination of manual therapy and personalized therapeutic exercise program is vital to recovery. As a physical therapist, it’s Ashley’s goal to help her patients better understand their injuries and the plan for their road to recovery.

Click to learn more about Ashley and our other physical therapists »

Rausch Physical Therapy Celebrates 10 Years of Innovation and Growth

LAGUNA NIGUEL, CA (May 2, 2016) – Rausch Physical Therapy & Sports Performance (Rausch PT)—a leader in the physical therapy field that specializes in taking patients from injury, to recovery, to peak performance—today announces the tenth anniversary of the company’s founding.

Kevin Rausch, president and owner of Rausch Physical Therapy & Sports Performance.Rausch PT was founded in 2006 by president and licensed physical therapist Kevin Rausch when he was 27 years old. While other privately-owned physical therapy clinics have seen little-to-no growth in recent years, with many having to close their doors, Rausch PT stands out in the field thanks to its president’s unique vision for operating physical therapy practices.

Since the start Rausch has aimed to be an innovator in the field of physical therapy. Rather than rely on a broken health care system and physician referrals, Rausch wanted to provide a holistic option for rehabilitation, preventative health and wellness. After moving from a 2,000 sq. ft. suite to a 9,000 sq. ft. one, the company not only expand its physical therapy practice, but also to added an on-site, full-service Pilates studio and massage therapist wing. An on-site sports performance lab was added a couple years later, boasting the kinds of technologies that one can typically only access as a professional athlete, including an AlterG® Anti-Gravity Treadmill® and Hypoxico Altitude Training System. In ten years Rausch PT has grown from one physical therapist and 2,500 annual visits, to six licensed PTs on staff and more than 18,000 annual visits.

“Our clinic has taken the lead by not only offering the most thorough and specific rehabilitation programs in the field, but also by integrating the latest rehab technology and on-site wellness offerings that you just cannot find anywhere else under one roof,” Rausch said. “I’m proud of what we’ve been able to accomplish as a company in the past 10 years, but more importantly I look forward to continuing to expand people’s minds on what physical therapy can be.”

While most people think of hospitals and nursing homes when they think of physical therapy, Rausch PT specializes in active patients who want to get back to doing what they love, whether that be completing an IRONMAN, jogging a 5K, or simply chasing after their kids. Instead of being clinical and sterile, Rausch modeled the feel of his PT clinic after his grandfather’s sports bar—a welcoming, intimate escape for therapy.

“We’re in the business of making people feel good, and I don’t just mean their injuries,” Rausch said. “I want patients to look forward to coming here because it’s social and fun, everyone knows your name, and everyone is rooting for you to achieve your goals.”

By offering the highest quality rehab programs and latest technological advances, Rausch PT has earned its reputation as the “go-to” clinic for Orange County triathletes, runners, swimmers and cyclists, in addition to patients who live active, on-the-go lifestyles. Clients include everyone from ultra-trail runners and amateur cyclists, to weekend warriors and moms-on-the-go.


 

About Rausch Physical Therapy

Founded in 2006, Rausch Physical Therapy & Sports Performance in Laguna Niguel, Calif. specializes in taking patients from injury, to recovery, to peak performance. Its sport-specific, licensed physical therapists combine their expertise in human mechanics with the clinic’s innovative rehabilitation and performance technologies to help its patients stay healthy and reach their goals.

For more information, contact casey@rauschpt.net (949) 276-5401 x 106 or visit rauschpt.net.

RauschPT-Logo

My Own Worst Patient

Blog-Jess
BY JESSICA SNYDER, DPT, RAUSCH PHYSICAL THERAPY

A college running injury is what originally introduced me to the field of physical therapy. I remember being so frustrated that I could not run and no one seemed able to “fix” it. I was bounced around between the university’s medical staff with no resolution. It wasn’t their fault; they had a lot of athletes to cover and I simply fell through the cracks. But, I was also extremely stubborn and continued running. In pain. Because no one had a better solution.

It was finally my mom who intervened. She did some research and found a physical therapist that she thought could help me. The physical therapist was the first person who took the time to listen to my symptoms, evaluate my injury, and explain to me what was going on and what needed to be done in order to get me running again. Finally! A diagnosis, an explanation, and a plan.

That’s when I knew I wanted to become a physical therapist.

On Top of the World

When I received my doctorate of physical therapy degree, I couldn’t help but think about how I’d come full circle—how I was now going to be that person that helps someone get back to doing what they love. I felt so grateful that this is what I was going to do with my life.

Flash forward, and I’ve now been working at Rausch Physical Therapy & Sports Performance for four years. I still run daily, and I haven’t really had to deal with any of the major, sidelining injuries that plagued me back in college. I’ll admit that I started to lose sight of PT from the perspective of a patient. It took a recent personal injury to remind me why I love this field so much.

Last month I was snowboarding at June Mountain when I fell on my butt and completely threw out my SI joint. That’s when I got my worst patient of all time: Me.

The Fall

I couldn’t walk, let alone run. Getting in-and-out of the car was terrible. I couldn’t bend down to wash off the dog’s muddy paws, and I also couldn’t mop up the floor. I couldn’t even chase after my best friend’s daughter when she took off running towards the street—half a step and shooting pain across my back.

At first, I was okay with it. As a PT, I was able to self-diagnose myself with a badly sprained SI joint, which I knew would require time for the inflammation to go down and scar tissue to form in order to stabilize it. But, this professional practicality quickly faded into personal distress. By the end of the first week, I was in the anger phase of my depression. I was constantly on the verge of tears, I was ready to give up trying to stay active, I had even convinced myself that I would never run again (Completely irrational! It had only been a week!)

Then, something amazing happened. One of my favorite parts of being a PT is chatting with my patients while I’m treating them, and inevitably my frustration with my injury came up. That’s when my patients started repeating all the things that I had at some point told them during their recovery:

“Jessica, you know tissue healing takes a minimum of four weeks.”

“Be patient, Jess! Why don’t you take this time to focus on strengthening?”

“Allow your body to heal properly; you don’t want to push it too early and create a chronic problem.”

I was transported back to that time in college, when someone was able to pull me out of my injury-induced spiral when I felt hopeless. But this time, that person was myself! Coming through my incredible patients! I was so grateful for their explanations and words of encouragement, and I was finally able to tell myself, “Pull it together and stop acting crazy!”

Getting Back Up

So, I made a plan. I started to focus on what I could do, and used this injury as an opportunity to be more creative with my exercise routine. I started to be grateful for the little things that I was slowly able to do, walk with less pain, finally lie down on my back, and almost lift my foot to put on a shoe.

Recovery is a process. As a patient, I think it’s important to know that your physical therapist has chosen their professional field for a reason: we’ve been there, we get it, and thanks to this recent fall of mine, I am more motivated than ever to get you back to feeling your best.


StaffHeadshot-Jessica copyJessica Snyder (PT, DPT, ATC, CSCS) received her Doctor of Physical Therapy degree at the University of St Augustine for Health Sciences – with an emphasis on orthopedics, movement science, and manual therapy. Jessica started her career as a Certified Athletic Trainer working with high school, college and professional athletes. She is also a Certified Strength and Conditioning Specialist (enhancing her ability to build custom strength, stability and performance-centered rehabilitation and return-to-sport programs) and Certified Natural Running Coach. Being a runner herself, Jessica specializes in running-related injuries, including the entire lower extremity. She is also passionate about treating headaches and neck/shoulder pain.

Click to learn more about Jessica and our other physical therapists »

Proper Pitcher’s Hip Rotation and How to Get It

 

Remember that game Twister? Every time that spinner landed on a new color, you were forced to reach your hand behind your back, underneath a leg, and across the board, all while trying not to fall. While incredibly entertaining, this silly game can also be a valuable lesson about positional torques, balance, rotation and flexibility—especially when it comes to baseball.

Looking at the specific qualities to win this game can be related to the critical components of the throwing motion in baseball. Often times when assessing a pitcher’s mechanics, there’s a miss in relating the lower half to the upper half of the body.  It is crucial for a pitcher—no matter the age—to begin to learn the importance of max hip rotation in order to achieve full torque of the trunk and obtain maximal velocity through the pitch.

The Sling Shot Effect

The rubber band of a sling shot is wound up with so much tension so that when it’s released, a massive amount of kinetic energy hurls the rock (or projectile of your choice) forward. The pitching motion in baseball is similar in that the lower half of the body, starting with proper foot placement and maximal hip rotation, will create a buildup of kinetic energy through the trunk, shoulder blades, shoulder and finally release through the fingers.

Proper Hip Rotation and How to Get It

Without proper hip rotation, a pitcher’s hips will fly open, which creates torque at the elbow. To avoid this, we want proper hip rotation, which occurs when:

  • The hips are fully rotated just before the lead foot strikes the ground
  • The shoulders are closed with arm extended out into the cocked phase of throwing.

Proper rotation allows for maximal hip-to-shoulder separation, which in turns creates the most amount of torque and velocity possible. There are two specific keys to obtaining this position and preventing further stress on the arm, the lead leg and posture.

The lead leg

The lead leg must be relaxed from the knee down and have proper landing position. Proper landing position includes:

  • Toes pointing slightly towards the right-handers box (if a right-handed pitcher.)
  • The hips will remain closed until just before lead foot strikes the ground.
  • At this time they will lead their front hip towards the plate and really turn open the front hip at the latest possible time.
  • If done properly, the pitcher shoulder feel tightness along their oblique muscles, NOT their back.

Posture

When a pitcher transitions from early-stance phase to the cocked position, their posture can completely affect their ability to rotate through their hips and finish off a throw. For example, if a pitcher is bent too far forward when their foot lands, they will not have the ability to achieve full pelvic rotation, thus not allowing this maximal hip/shoulder separation.

The key for good throwing posture is to focus on balancing and creating extension or back-bending through the middle part of the athlete’s back. It has been statistically proven and correlated that the optimal position of posture is the thoracic spine slightly extended, slight lean towards the back leg, and non-throwing hip flexed up. Therefore, it is important to not allow early rotation of the trunk or shift the center of gravity towards the throwing arm, as both will cause the trunk and shoulders to “open early.” before the hips, and create abnormal stresses on the shoulder and arm.

Maintaining proper foot landing position and rotation of the hips will create the maximal amount of separation leading to good pitching mechanics and increased velocity. Posture is also considerably important and must be taken into account when looking at the ability to create this hip to shoulder separation.

Suggested Training and Exercises

 


 

StaffHeadshot-JonJonathan Meltzer graduated from the University of Redlands with a bachelor of arts in biology and a minor in physical education. Following graduation, Jonathan discovered his passion for physical therapy while working as a Physical Therapy Aide. After graduating top of his class from Loma Linda University in 2012 with a Doctorate in Physical Therapy, Jonathan began his career at Rausch Physical Therapy and Sports Performance. Jonathan’s goals are to identify limitations and treat his patients with the most recent and innovative techniques in order to maximize functional independence and obtain his patients’ individual goals.

 

Client Spotlight: Ken Dewhirst

Rausch PT Client Spotlight - Ken Dewhirst
83-year-old Ken Dewhirst is at Rausch PT to strengthen his knee so he can dethrone the current U.S. Table Tennis Champion.
Rausch Physical Therapy & Sports Performance client Ken Dewhirst is gearing up for the comeback of his life. But to be the best, he needs to feel his best first.

“I need to be faster, stronger to be number one.” – Ken Dewhirst

Ken Dewhirst wants you to know that he can get around just fine, thank you very much. At 83 years old, Ken’s here at physical therapy for one reason only: so he can be number one.

Laguna Niguel-resident Ken is currently ranked in the Top 20 in the USA Table Tennis (USATT) Ratings for Men 80+. Ken was rated number four in the country but was sidelined by injury last year. However, Ken has recently made moves to start his climb back to the top, and his first stop? Rausch PT.

“I’m here because I want to up my level and get better so I can be the best in my age group,” Ken said. “I need to be faster, stronger to be number one.”

Ken grew up playing tennis, excelling in high school but eventually gave it up to focus on his college education. He and Rosemarie, his wife of 57 years, spent their days working, raising their children, and traveling the world. But when Ken retired at the age of 60, he knew he had to find something new to keep his mind and body active.

After doing a little research, Ken came across table tennis. He decided to give it a shot… and ranked in his very first tournament. Ever since then, Ken has been working with famous coaches and beating opponents half his age, all the while moving up the ranks.

WAYNE MAH, FOR THE REGISTER
Ken Dewhirst in 2009 moving at the speed of players half his age. (WAYNE MAH, FOR THE OC REGISTER.)

“His goal was to reach the middle of the rankings of all age groups,” biggest fan/critic Rosemarie said. “Well, he did that. So now we need a new goal.”

So what’s next on the list for this octogenarian? Dethrone the new kid on the block. At a spry 80 years old, George Braithwaite recently moved into the 80+ group, which has Ken chomping at the bit for a chance to prove himself. Ken says that while George plays at a higher level than him, he has to try.

“[George] is good. I’ll need to play a faster game against him.”

To get there, Ken knows he has to strengthen his knee to have any chance of beating the champ. He’s only visited Rausch Physical Therapy & Sports Performance a couple times so far, but he says he’s confident that his physical therapist Dustin is going to get him off the table so he can get back to the tables.

Visualizing Your Way to a Quicker Recovery

If you are an athlete, odds are you have at one time or another been sidelined by an injury. The frustration that comes with being unable to train and compete can lead to a loss in motivation and a longer recovery process. To combat this, athletes should learn to use visual relaxation and performance techniques and practice them diligently.

There are many forms of relaxation training that athletes can use to help accelerate rehabilitation after injury, including kinesthetic (progressive muscle relaxation), mindfulness (breathing techniques), auditory (listening to calming voices), hypno-relaxation (using hypnosis to induce relaxation, and visual methods (including imagery).

Visual relaxation methods to speed up recovery

  • Remembered imagery. Remember a pleasant and relaxing time in your life. Re-experience it. Become fully absorbed, focusing on what you see, smell, hear and feel against your skin as you visualize that calming scene.
  • Constructed imagery. Imagine a pleasant or relaxing scene in your mind. Step into the picture and experience the scene fully.
  • Hypnotherapy using imagery. Make up a recording or listen to one by a professional hypnotherapist, that includes visualizing healing red blood cells surrounding the injured muscle, tendon, bone, etc. with nutrients, directed at rapid reduction of inflammation and total healing.

Injured athletes should experiment with all available relaxation methods to find the ones that are most comfortable and beneficial. A combination of methods can be used; it’s up to athletes to decide which ones are best suited for them. Once the athlete has become comfortable with a specific technique, it then must be practiced for maximum results.

Three steps to visualize sport performance while injured

If you’re injured, you can still visualize championship-level performance and begin to lay hypnotic tracks in your subconscious mind that will carry over once you’re physically able to perform. Here are some easy steps for visual performance training while you’re still injured:

  1. Watch videos of yourself performing, especially ones highlighting best previous performances. If a personal highlight reel isn’t available, watch training videos of other great athletes in action.
  2. Close your eyes and imagine your ideal performance. Really get a good sense of what you look like and feel like when you perform.
  3. Practice this imagery using the actual time sequence of your average performance. For example, if you’re a track athlete, “run a race” on a stationary bike. If the race is for 400 meters, “race” on a bike for 50 seconds and at the same time visualize your performance.

You may feel a little silly at first, but trust me, this works.

Staying motivated during rehabilitation

After being injured, athletes can lose a sense of identity and become depressed from not being able to compete. That’s why constant feedback and support from coaches and teammates is so crucial to helping an injured athlete stay motivated. Coaches should encourage injured players to make appearances at practices, and athletes need to be proactive about remaining involved in the team and its progress. Coaches can assign certain duties at practice, involve them in strategy sessions, or let them assist in keeping stats. If an athlete has an upper body injury, they can jump on an exercise bike at practice sites to both maintain endurance and still be a part of the team.

If you stay motivated, practice your visual relaxation and performance techniques, and keep up with your physical therapy treatment, you will be ready to physically compete again before you know it.


dr-singer11Jack N. Singer, Ph.D. is a licensed and certified Clinical/Sport Psychologist and Performance Success Coach, based in Mission Viejo, CA.  For more information and a FREE 15 minute consultation for all Rausch PT clients and family, contact Jack at 949-481-5660. www.drjacksinger.com

April Event of the Month: Adventure Run

Image by Laguna Hills Adventure Run.
Source: Laguna Hills Adventure Run

Come scavenge with the Rausch Physical Therapy & Sports Performance team! Laguna Hills Road Runner Sports Adventure Run is a fun, 60-minute scavenger run that draws hundreds of awesome friends of all ages and running levels. Make sure you stop by the Rehabulance, which will be featured as a remote checkpoint! But, to get your raffle tickets from us, you’re going to have to complete the FITNESS GAUNTLET (dun dun dunn…)

It’s totally FREE to run, all you gotta do is sign up! Click here to pre-register and get a complimentary beer ticket, or register before the run as early as 5:30 PM.

P.S. Don’t forget to wear your Rausch PT gear! Want a Rehabulance T-Shirt to rock? Stop by the clinic before April 23 and let the front desk know!

 

Event Details

What
Laguna Hills Road Runner Sports Adventure Run
(Click here for more event info)When
April 23, 2015 (Run starts at 6:30 PM)

Theme
Crazy Pants Make Me Dance

Why
Run to fun checkpoints nearby to grab as many free raffle tickets as you can. The more checkpoints you get to, the more chances you’ll have to win over $3,000 in gift certificates and prizes!

  • Hundreds of new, crazy friends
  • Free giveaways and raffle prizes
  • Music and BEER GARDEN
Where
Laguna Hills Road Runner Sports Store
24291 Avenida De La Carlota
Laguna Hills, CA 92653

How to Prevent Postural Pain in Cyclists

Remember the days when you could turn your neck to look behind you as you backed out of a parking space? Or when you could look down and actually see your feet without bending forward? Your inability to make simple movements now-a-days may be a symptom of “Pedal Pushers Postural Pain Syndrome.” It’s what happens when you ride a bike for eight hours per week while also working 55 hours in an office chair. You know the feeling—that lovely stiffness, neck pain, and burning between your shoulder blades that’s oh-so magical.[one_half]Let’s do some quick math to determine how much time the average cyclist spends sitting every day. As an example, let’s use Ted; Ted sells insurance by day and loves to ride his mountain bike in the evenings… and binge watch Real Housewives of Orange County. (No judgement, here.) So, Ted’s daily sitting time looks something like this:

  • Drive to work = 1 hour
  • Work = 8 hours
  • Drive home = 1 hour
  • Bike ride = 2 hours
  • TV time = 2 hours
  • Daily total = 14 hours! In just one day!

[/one_half][one_half_last][/one_half_last]If this sounds eerily familiar, (except maybe you prefer Keeping up with the Kardashians over Real Housewives) consider this: the human body was never designed to sit in a chair for extended periods of time. In fact, our bodies were designed to stand or squat, but not sit.

Sitting for a long time can lead to tight hip flexors, weak butt muscles, and a stiff spine. Ouch. However, I have great news! This stuff is easily fixable; you just have to be diligent and willing to make a few small changes that will significantly improve your quality of life.

Kevin’s Seven Tips for Phasing Out Pedal Pushers Postural Pain:

  1. Get UP! Walk, move, and stretch every 30 minutes throughout your work day.
  2. Take conference calls standing up. Get a wireless headset and pace your office while listening to your boss ramble. Just make sure to put it on mute and watch where you’re going!
  3. Do Yoga or Pilates during your lunch break. Many studios offer abbreviated lunch-time classes for just this reason. I cannot tell you how nice it is to walk on over to ABC Pilates at noon and stretch out my stress.
  4. Learn to love your foam roll. Stretch and foam roll every night. You can buy one for cheap and work out that tension while you’re on your fourth episode of the night.
  5. Get massages frequently. Tissue work helps to clean up the bogginess in your fascia (the connective tissue fibers that surround your muscles) and will have immediate pain relieving effects.
  6. Stretch your hip flexors and strengthen your butt.
  7. Get a great Bike Fit! A proper Bike Fit is a valuable service. These pros can make the necessary adjustments to your machine that will help with comfort, injuries and power output. You can google around for local bike shop that does Bike Fits, or if you’re in South Orange County check out Rausch PT’s tried and true favorites:

Yes, new bikes are pretty, but spend some time on the motor that pushes your bike along: YOU! The more dedicated you are to making these simple changes, the better you’ll feel and the faster, better and longer you’ll ride. To get you started, I’ve made a free cycling-specific exercise program to help with postural pain. Go to www.homeprograms.net, and the login information is:

Your Email Address: bikerider@bike.com

Your Clinic ID: 1006

So get on it and start taking care of your motor today. It totally deserves it.

All the best to your health,

Inbox-35061-messages-1987-unread

 

 

 


Kevin RauschAs the president and founder of Rausch Physical Therapy & Sports Performance, Kevin Rausch, PT, MPT takes great pride in the care of every single patient he treats. Kevin specializes in sacroiliac joint dysfunctions, running and cycling injuries, and return-to-sport planning for athletes. Since the first day he opened his clinic in 2006, Kevin has strived to provide the best in care, service and technology so as to strengthen his patients’ total body health and get them back to doing what they love.

Find Kevin on Google+

The Doctor Will See You Now

Professional triathlete “Doc” Amanda Stevens visits Rausch PT

Amanda Stevens—professional triathlete/medical doctor/multiple-time IRONMAN champion/all-the-time rockstar—traveled from Arizona to Laguna Niguel, Calif. for recovery treatment and performance services at Rausch PT on Friday. After spending some time on the table for a little TLC from our A.R.T. expert Lawrence Van Lingen, Amanda hopped on two wheels for a “Bike Right” Advanced Bike Analysis session. Thanks for visiting us, Doc! Good luck this upcoming season, and we’ll see you at your next checkup!

Amanda Stevens on the Bike Right system
Lawrence analyzing Amanda Stevens on the Bike Right system to check her form to avoid injuries and maximize performance.
Bike Right uses video and audio analysis to find cycling form flaws that lead to power leaks and injuries.
Bike Right uses video and audio analysis to find cycling form flaws that lead to power leaks and injuries.
Amanda Stevens
Lawrence analyzing Amanda Stevens’ shoes to determine if they’re a perfect fit to avoid injuries.

 

Amanda Stevens and Lawrence Van Lingen
Amanda Stevens with Lawrence, Rausch PT’s sports chiropractor and manual soft tissue therapist.

What to expect from your Rausch physical therapist

“So, what can I expect from a physical therapist?” I get this question a lot these days, sometimes it’s from a new patient who’s just starting a rehab program, other times it’s a coach looking for more ways to take care of her athletes’ wellness, and sometimes it’s from doctors wanting to know what goes on in our clinic. It’s a complicated but necessary question to answer… after all you should know just who that person is fixing that aching back of yours, right?

Physical therapist 101

First, you need to know what a physical therapist is and what it takes to become one. Physical therapists have undergraduate degrees in exercise physiology or pre-physical therapy. After we’ve graduated from a four-year college, then comes the fun of “PT school.” This physical therapy clinical doctorate degree program is the real deal: three straight years of intensive and clinical education specifically in the field of physical therapy. It’s where you gain the clinical relevance and assertion to examine what’s ailing patients and figure out the best way to treat it—without medication and without surgery. But physical therapy isn’t all athletes and ankle sprains, physical therapists also learn about Burn Unit-wound care, Assisted Living Facility balance training, Trauma ER fracture positioning, and ICU post-stroke care… just to name a few.

Once we’ve graduated from our 7+ years of schooling, we have to take national and state licensing exams. Always make sure your physical therapist has these licenses to ensure that s/he really knows what s/he is doing before s/he looks at your painfully stiff shoulder and tries to tell you exactly what’s wrong.

#FastPassPT

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Rausch Physical Therapy offers #FastPassPT, meaning you do not need a doctor’s referral to receive immediate treatment.

So now you know about it takes for your physical therapist to be able to work in the clinic, but what does it take to get you in here? Well, that’s the easiest part! In 2014, California enacted a law that allows full Direct Access to Physical Therapy, an idea we in the office lovingly call #FastPassPT. Basically, in the past you needed a doctor’s prescription before you could even come into a physical therapy clinic for treatment. However, thanks to the passing of this bill, you can now come directly into Rausch Physical Therapy at any time for any aches, pains, sprains, etc. Well, at least any time we’re open… and you better call first so the front desk staff doesn’t yell at me! That’s why we call it #FastPassPT! It’s just as quick and convenient as those passes that allow you to jump to the front of the line at Disneyland. Of course, there are some injuries that do require a doctor’s exam and treatment (and sometimes even surgery,) which is why we work closely with the absolute best physicians in our area. You can ask us at any time for our short-yet-detailed list of doctors who are specialists in their fields.

Clinic culture

What can you expect when you walk in the doors? Will you get better, or will you just get an awkward massage and a few complicated exercises that are impossible to replicate at home? Well, we work hard here at Rausch PT to make sure it’s the former.

Rausch physical therapist working with a patient.Your experience will go a little something like this: First, we’ll start with a detailed exam of whatever’s ailing you. We look at the injury, the surrounding tissue, and even the faulty biomechanics that caused the injury in the first place. Then, once we’ve identified the specific problematic tissue, we’ll begin treatment. Treatment at Rausch PT looks like a specific and deep tissue rejuvenation treatment to get rid of your restrictions and scar tissue. Then we mobilize your stiff joints and tissues, and follow that up with a personal therapeutic exercise program. This program is built just for you, your specific injury, and your specific goals. It’s not just the blanket “shoulder program” everyone gets—it’s your shoulder program, which includes a personal login for our unique home exercise site, www.homeprograms.net. Finally, we typically end sessions with healing modalities such as ice, stim, laser and taping to help take the pressure off.

Your follow up visits will be directly scheduled with your physical therapist. We don’t dig the traditional “bouncing around” PT thing. In fact, we know that it’s been proven that you get the best and most specific treatment when you see the same physical therapist every visit. All of our physical therapists have unique clinical specialties to ensure we can help you get back to doing what you love. Each treatment week will be filled with progressive tissue work and exercises to push you and get you back in the game as soon as possible.

So, that’s a little glimpse into what we call Rausch PT. But don’t just take my word for it, read some of our Yelp reviews, or better yet, come in and try it for yourself and feel the difference in your overall health and wellness.

Share your best physical therapist experience with us on Yelp, Facebook or Twitter #FastPassPT #GetPT #RauschPT

All the best to your health,

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How to Prevent Throwing Injuries in Youth Baseball

Jonathan Little League
Start ’em young! Jonathan in the community educating little leaguers and their parents about youth baseball injury prevention.

Around the office, they call me “The Baseball Guy.” My years of clinical treatment of ballplayers at Rausch Physical Therapy and Sports Performance, coupled with my interest in biomechanical research, has motivated me to find new ways to reverse the alarming increase in youth baseball arm injuries. In fact, for the past two years I have been developing injury prevention programs for southern Orange County baseball leagues to help protect our youth’s elbows and shoulders.

And it looks like I am not the only one getting on base with this initiative. Major League Baseball and USA Baseball recently teamed up to launch their Pitch Smart program, which is designed to educate parents, coaches and young athletes about how to avoid overuse injuries. It includes information on pitching guidelines, injury risk factors, Tommy John surgery and more.

I have found that out of all the risk factors that can cause injury, the number one is pitching too much, both in a game and in any given year. New research is coming out every month about the correlation of throwing too much and arm injuries in little league athletes. Did you know:

  • If you pitch more than 100 innings in a year, whether little league, club or showcase, it will increase your risk of injury by 3.5x
  • If you pitch greater than 8 months in a year, it will increase risk of surgery by 5x
  • Kids should take off about 2-3 months of competitive pitching in a year and engage in other sports or active rest where they are still using their arms, just not in a pitching motion

 

Throw Right
Jonathan taking a patient through Rausch Physical Therapy Throw Right program.

We as medical professionals need to transfer this information to the public so that change can occur in the traditions and schedules of little league baseball. The Pitch Smart initiative proves to me—and hopefully to parents and coaches—how crucial injury awareness and prevention is. I want to take this information and use my skill to prevent, rehabilitate and treat the youth of little league baseball. At Rausch PT, we offer our Throw Right program, which is designed to improve throwing mechanics and decrease risk of injury by evaluating strength, balance and range of motion. It’s a great way for throwing athletes of any age and experience to stay healthy and in the game for many, many years.

If you have any questions about throwing injury prevention or rehabilitation, please send me an email and I will be happy to answer them. For now, take care of those elbows and shoulders!

Sincerely, The Baseball Guy

Jonathan Meltzer, D.P.T.

jonathan@rauschpt.net


Jonathan-Meltzer

Jonathan Meltzer graduated from the University of Redlands with a bachelor of arts in biology and a minor in physical education. Following graduation, Jonathan discovered his passion for physical therapy while working as a Physical Therapy Aide. After graduating top of his class from Loma Linda University in 2012 with a Doctorate in Physical Therapy, Jonathan began his career at Rausch Physical Therapy and Sports Performance. Jonathan’s goals are to identify limitations and treat his patients with the most recent and innovative techniques in order to maximize functional independence and obtain his patients’ individual goals.