By: Sarah Wilkins, PT, DPT; LSVT BIG Certified
Operations Director, Kilmarnock Location

 

Flexibility is an important component of physical fitness and has many positive effects on the body. For instance, it improves mobility, posture, muscle coordination, reduces the risk of injuries and muscle soreness. It even leads to a better overall “shape”.

A lack of flexibility makes normal daily activities more difficult to do, leading to reduced mobility and excessive stiffness over time. Therefore stretching your muscles regularly will help avoid loss of mobility, decrease pain, and promote normal movement.

Flexibility exercises range from very light to advanced stretching. Whether you do very easy or advanced stretching is based on your activity level and current flexibility. You may start at any level, but if you are unsure start with level 1 and progress from there working your way up to level 3!

This stretching program should always be done in conjunction with a regular exercise program including aerobic exercise and strengthening activities.

disclaimer: These stretches may cause minor soreness or slight discomfort, if they cause more than slight discomfort and you are unable to complete them you want to stop the exercise and contact US.

READY? SET? STRETCH!

Level 1: Easy Stretches

Easy Hamstring Stretch

1. Lie on your back, bend one knee, and place both hands behind your thigh (Photo A).
2. Your hip should be bent to 90 degrees with your thigh pointing straight at the ceiling.
3. Straighten out your knee as far as you can. Keep your thigh pointing to the ceiling and your other leg flat on the floor or bed (Photo B). You should feel a stretch behind your thigh and knee.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Easy Groin Stretch

1. Stand with your legs shoulder width apart.
2. Lunge to one side, allowing your lunging knee to bend.
3. You should feel a stretch in the groin area of the leg you kept straight.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Easy Quad and Hip Flexor Stretch

1. Stand next to a wall to assist with balance and place a chair directly behind you.
2. Face away from the chair and place the top of your shin and foot on the chair (Photo A).
3. Try to keep your knees in line and as close together as possible.
4. Slowly push your waistline/belt forward to get more stretch.
5. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

For more challenge, remove the chair and do the following:

1. Stand next to a wall to help with balance.
2. Bend your knee and grasp your ankle (Photo B).
3. Pull your heel toward your buttocks, keeping your legs in line with one another.
4. Keep your knees as close together as possible.
5. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Easy Calf Stretch

1. Sit in a chair with one leg out in front of you.
2. Loop a belt or a strap around the bottom of the front of the foot on your outstretched leg.
3. Gently pull the strap so that your toes come toward you as your heel stays in place on the floor.
4. You should feel a stretch in the back of your calf.
5. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Easy Overhead Reach

1. Stand with the back of your heels against a wall. Stand upright as tall as you can with good posture (Photo A).
2. Keeping your best posture and your back against the wall, slowly raise your arms in front of you, reaching. Try to get your arms/hands all the way back to the wall or go as far as you can. Reach up toward the ceiling to feel the stretch (Photo B).
3. Then slowly bring your arms down to your side, so they are level with the floor (Photo C).
4. Try to keep your arms and hands against the wall if you can, then slowly return to the starting position.
5. Do these movements slowly and steadily.
6. Repeat two to three times or more, as you feel matches your fitness level.

Easy Spine Flexion and Extension

1. Lie on your back and bend one hip and knee up toward your chest (Photo A).
2. Grasp your knee with your hands and squeeze it toward your chest.
3. You should feel a stretch across your back.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

As we age, we often spend more time in a flexed posture due to sitting for long periods of time, poor posture, or sleeping in side-lying positions. This can cause loss of spine extension and make it difficult to stand upright. To combat this:

1. Lie face down on your stomach on the floor (Photo B). If you do not typically lie on your stomach, try to hold this position for 20-30 seconds. You may feel a stretch in your back across your waistline.
2. Then roll back onto your side for 30 seconds to relax this stretch.
3. Repeat two to three times or more, as you feel matches your fitness level.
4. If this position is too uncomfortable for you based on age or history of spine pain, do not do this exercise without talking with your physical therapist.

Easy Trunk Rotation

1. Start by sitting on the front edge of an armchair with your feet flat on the floor and your hips facing forward (Photo A).
2. With one arm reach across to the opposite arm of the chair and gently pull/turn your shoulders and upper body to that side (Photo B).
3. Do not allow your hips/pelvis to rotate. Keep pelvis facing forward.
4. Hold this position for 15 seconds.
5. Return to your starting position and repeat on the other side.
6. Repeat two to three times or more, as you feel matches your fitness level.

Level 2: Moderate Stretches

Before you begin any level of stretching, follow these tips for best results:

• Warm up for a few minutes first so your muscles stretch more easily (walk briskly, march in place, or do another physical activity).
• Stretch at least two to three times on each side, taking turns.
• Keep good form and posture.
• Breathe throughout each stretch — never hold your breath.
• You should feel slight discomfort and a pulling sensation, but not pain, with each stretch.
• Never bounce while stretching — hold steady till you feel the stretch and try to relax while holding.

Moderate Hamstring Stretch

1. Stand facing a yoga block or footstool that doesn’t slide. Use a stool or block height that is lower if you are less flexible. Increase the height of the item as you become more flexible.
2. Place one heel on the center of the stool, keeping your hips square/facing the stool and place both hands on the outside of your thigh (Photo A).
3. Lean forward, leading with your chest and keep your head up as you slide your hands down the outside of your thigh. Do not allow your back to round or bring your chin down (Photo B).
4. Do not round your back or lower your chin. Keep looking straight ahead.
5. You should feel a stretch behind your thigh and knee.
6. Hold this position for 15 seconds. Repeat two to three times or more as you feel matches your fitness level.

Moderate Groin Stretch

1. Sit on the floor with your back against the wall. Put the soles of your feet together.
2. Pull your heels toward your body. You should feel a stretch in your groin.
3. For more stretch, push down on your knees.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Moderate Quad/Hip Flexor Stretch

1. Lie on your stomach.
2. Bring the leg you will stretch slightly out to the side, bend your knee, and loop a belt or a strap around your ankle.
3. Bring your knees back together. Gently pull on the strap so that your heel comes as close to your buttocks as possible.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

For more challenge:

1. Lie on your stomach.
2. Bring the leg you will stretch slightly out to the side, bend your knee, and grasp your ankle, pulling your heel to your buttocks.
3. Bring your knees back together, keeping your heel as close to your buttocks as possible.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Moderate Calf Stretch

1. Stand upright with your palms flat against a wall and the leg you want to stretch behind you (Photo A).
2. Turn your toes in and your heel out on your back foot (Photo B).
3. Leading with your waist and allowing your arms and front knee to bend, lean toward the wall, and keep the heel of your back leg on the floor.
4. First, do this exercise with the back knee straight. Then bend your back knee slightly while keeping your heel on the floor for added stretch.
5. You should feel a stretch in the back of your calf.
6. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Moderate Overhead Reach

1. Stand tall at the front edge of a doorway.
2. Place the outside of your hands (little finger side) on both sides of the doorway (Photo A).
3. Slide your hands up the doorway (Photo B), then slowly lean or step toward — but not through — the door.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Moderate Spine Flexion and Extension

As we age, we often spend more time in a flexed posture due to prolonged sitting, poor posture, or sleeping in side-lying positions. This can cause loss of spine extension and make it difficult to stand upright and keep good posture. To combat this:

Flexion

1. Lie on your back and bring one knee and then the other toward your chest.
2. Grasp both knees with your hands and squeeze them toward your chest (Photo A).
3. You should feel a stretch across your back.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Extension

Caution: If this position is too uncomfortable for you based on age or history of spine pain, do not do this exercise.

1. Lie on your stomach and put your arms and elbows under your chest.
2. Prop up on your elbows as shown and relax your back. Do not look up. Pretend you are reading a book while lying on your stomach.
3. If comfortable enough, hold this position for 30 seconds, then come back to a flat position lying on your stomach. Repeat two to three times or more, as you feel matches your fitness level.

Moderate Trunk Rotation Stretch

1. Lie on your back with your hips and knees bent. Your hands and arms should be shoulder high and stretched out to the side (Photo A).
2. Your arms and shoulders should stay flat on the floor.
3. Keeping both knees together, allow your hips and pelvis to rotate to one side (Photo B).
4. Hold this position for 15 seconds. Return to your starting position and complete these steps on the other side. Repeat two to three times or more for each side, as you feel matches your fitness level.

Level 3: Advanced Stretches

Before you begin any level of stretching, follow these tips for best results:

• Warm up for a few minutes first so your muscles stretch more easily (walk briskly, march in place, or do another physical activity).
• Stretch at least two to three times on each side, taking turns.
• Keep good form and posture.
• Breathe throughout each stretch — never hold your breath.
• You should feel slight discomfort and a pulling sensation, but not pain, with each stretch.
• Never bounce while stretching — hold steady till you feel the stretch and try to relax while holding.

Advanced Hamstring Stretch

1. Stand facing a chair or counter and put your heel on top of it. Choose a chair if you are less flexible or a counter if you are more flexible.
2. Keep your hips directly facing the chair and place both hands on the outside of your thigh.
3. Lean forward, leading with your chest. Keep your head up as you slide your hands down the outside of your thigh. Do not allow your back to round or bring your chin down.
4. You should feel a stretch behind your thigh and knee.
5. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Advanced Groin Stretch

1. Sit on the floor with your back against the wall. Keeping your knees straight, spread your legs apart as far as you can.
2. Leading with your chest, place your hands together out in front of you, and lean forward. Do not allow your back to curl or bend.
3. You should feel a stretch in your groin.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Advanced Quad/Hip Flexor Stretch

1. Kneel on a pillow or folded towel and place one leg out in front of you (Photo A).
2. Leading with your waistline and keeping your chest upright, lunge forward (Photo B).
3. You should feel a stretch in the front of your hip. For further challenge, increase the stretch by grasping your back foot and try to bring your heel to your buttocks (Photo C).
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Advanced Calf Stretch

1. Stand on a stair with your heel over the edge.
2. Slowly lower your heel so it falls below the stair and you feel a stretch in the back of your calf (Photo A).
3. First, do this exercise with the back knee straight. Then try it with a slight bend of your knee for added stretch.
4. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Advanced Overhead Reach

1. Stand tall with your toes at the front edge of a doorway. Place the outside of both hands (little finger side) on the doorframe as high as possible (Photo A).
2. Do NOT lean through the door. SLOWLY step through the doorway, keeping an upright posture (Photo B).
3. Slowly step back to your starting position.
4. You can do this stretch with your arms in various positions of elevation.
5. Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Advanced Spine Flexion and Extension

Flexion

1. Sit on the front edge of a chair with your feet flat on the floor and your knees spread out as wide as possible (Photo A).
2. Tuck your chin to your chest (Photo B) and slowly “roll down” from your head (curling down like a wave), allowing your arms and shoulders to go between your legs (Photo C).
3. You should feel a stretch in your spine and low back.
4. Hold this position for five to 10 seconds.
5. To come back up, “unroll” from your waist back up to an upright sitting position. Repeat two to three times or more, as you feel matches your fitness level.

Extension

Caution: If this position is too uncomfortable for you based on age or history of spine pain, do not do this exercise.

1. Lie on your stomach with your upper arms straight out at shoulder height, elbows bent to 90 degrees, and palms down.
2. “Press up” and straighten out your arms keeping your waist on the floor, then slowly return to the starting position.
3. Repeat this five to six times, slowly.
4. Repeat another one to two times, locking your elbows and allowing your back to sag and “relax” in this position for five to 10 seconds, keeping your waist on the floor, then return to your starting position.
5. Repeat two to three times or more, as you feel matches your fitness level.

 

source: choose PT provided by the American Physical Therapy Association: https://www.choosept.com/resources/detail/30-minute-home-stretching-program?fbclid=IwAR38vJpxBGq_DSjCx80Uwtfx5C2kUOJPBbPmSA3cAVgf_CFAwRapDfRPoGU#Level%201:%20Easy%20Stretches

by Kevin Flood, PT, DPT

The sit to stand transfer is an important functional movement that enables a person to safely move from a seated position to a standing position. This transfer is important for the completion of Activities of Daily Living (ADLs), and Instrumental Activities of Daily Living (IADLs), and serves as a starting point for ambulation.

Let’s Sit to Stand!

The sit to stand can also be used as part of therapeutic exercise/activities to help build lower extremity muscle strength. Research has shown that as a person ages, there is a decrease in LE muscle strength and diminished anterior weight shift during sit to stand, making the transfer more difficult to complete. Here are some examples of the Sit to Stand transfer, and how they can be made more challenging/easier.

Things to Consider:

Pelvis Position: You need to shift your hips/pelvis forward in the chair to correctly position yourself for the movement. Appropriate pelvic position allows for correct foot positioning and forward trunk lean.

Foot Position: Your feet should be shifted under your knees so that your base of support is where it needs to be to safely perform the transfer.

Adequate Forward Trunk Lean: forward trunk lean allows for the appropriate weight shift of the body’s center of mass over the base of support during the movement. Inadequate trunk lean can make the activity much harder to perform and can lead to injury/falls.

Variable Factors:

Use of Hands: 2 hands, 1 hand, no hands

Chair Height: The higher the chair, the easier the movement

Holding Weight: Increase resistance by adding weights

Number of Repetitions: The more repetitions, the harder the muscles must work

Sit to Stand with 2 Arm Support

Sit to Stand without Arm (Upper Extremity) Support

Sit to Stand with Weighted Bag

by Elizabeth McCarthy, LPTA

If you are wanting to get back in shape and strengthen your arms but do not feel comfortable returning to your local gym yet, there are plenty of household items you can use to achieve your goal. Simple items around your home that you may never have thought twice about can easily be used to improve arm strength, stability, and mobility!

Let’s Get Pumped-UP!

Weighted items you can use around your home (with each item you will find an example of exercises you can do with each). We suggest starting with 2 sets of 10.

• 1 gallon milk jug (a full gallon typically weighs around 8.5 pounds)

• Laundry detergent bottle

     

• Any canned goods/soup cans

• Broom or mop

• Water bottles

• Backpack full of books

• Flour/rice/sugar bag
• Bike air pump
• Towels

Disclaimer: Weights vary for each of these items. If you cannot lift any of these items without causing injury or pain, or have a condition that limits you from completing these exercises, you should seek medical advice from a professional, such as a physical therapist.

by Nicole Somers, DPT

Your physical fitness is your state of health and well-being that not only impacts your ability to participate in sports and recreational activities but also when performing occupational activities and normal day-to-day tasks. Research suggests that most Americans do not perform enough physical activity which can have negative side effects on one’s overall health.

Physical activity recommendations for adults from the US Dept of Health and Human Services include:

• “At least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity;”
• “Should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week;” and
• Older adults, in particular, should have multiple components including strength, aerobic, and balance, as part of their physical activity program.

Take the Test!

Ready to take this 6 Step Self Physical Fitness Assessment?

The goal of this at-home self-assessment is to get you thinking about your level of fitness. It features six exercises to gauge your flexibility, balance, strength, and cardiovascular capacity. These exercises are inspired by evidence-based testing used by physical therapists. Just click on the link above in orange, Ready? Go!

Did you not perform as well as you had hoped? A physical therapist can perform a comprehensive evaluation to help get you started on a physical fitness program or guide you in your current one.

Disclaimer: A self-assessment is not meant to replace medical treatment for an injury, pain, or condition that limits you from completing the self-assessment, and you should seek medical advice from a professional, such as a physical therapist.

 

by: Crystal Bondurant-Salisbury, LPTA 

You can arrive at PT for the first time for a number of reasons, whether it be an injury, a surgery,  general issues like balance training, or even more severe, chronic issues like fibromyalgia or Parkinson’s Disease (PD), and for most people going to physical therapy for the first time, there are a lot of questions. You will want to know what to expect from your therapist and what they expect from you. No matter the reason that brought you into our clinic, there are a few things that can help you make the most out of the time you spend with us.

When arriving on the first day there are a few things that we will need from you including your prescription from your doctor. It is important to make sure that if your doctor is not sending it directly to us that you arrive with it and any pertinent insurance and identification you may need for your paperwork. Like most medical offices there will be some paperwork for you to fill out, so it is important to be on time to do so. Our office staff will be happy to help walk you through it and will be providing you a welcome letter and copies of our policies for you to keep and review.  So being prepared on your first day is very important.

On your first day, you will meet with your evaluating therapist. The two of you will spend time first talking about what brought you to therapy and then going through an evaluation process to determine what you will specifically need. Being a good historian is important during this process. You can do this by writing a list of your previous medical history and making a list of any symptoms or problems you’ve experienced recently.  It is good to be prepared for your first day by understanding why your doctor sent you and bringing anything with you provided by your physician. If you have had surgery there might include a protocol or instructions from the surgeon. This will allow your therapist to choose appropriate tests and to help identify any areas that require special attention.

Prepare yourself by getting S.M.A.R.T.

Setting goals is an important part of physical therapy. Your therapy team will help you set goals that are both measurable and functional. For example, if there is a balance component to your sessions your measurable goal may be to stand on one leg for greater than 30 seconds, but a functional goal will be to walk through a wooded area without tripping over small obstacles. Take time to express goals to the evaluating therapist that are important to you personally. Goal setting is a great way to keep your mind focused on what you need to accomplish and to provide you with the best outcomes possible.

Can you Commit?

The most effective way to achieve the goals you established with your team is to commit to your appointments and do your homework. Each appointment should be seen as a stepping stone towards your goal completion and independence. No matter why you are coming, your referring physician will expect your attendance as well in order to achieve the goals that they too have set for you. Your skilled program will be carried out by a skilled therapist guiding you through educational and physical components that will require continuing alterations in your care depending upon your personal progress. These personalized programs are developed in conjunction with your participation as a key component, so doing the homework is as important as each one-on-one session.

Time is Money!

Keeping in mind all these components to getting the most out of your therapy sessions, it is most important to communicate openly with your team. Ask questions to improve your understanding of your diagnosis or surgery. Your therapy team will be happy to answer them for you. Is your homework too hard or too easy? Let your therapist know. Communication will help your team continue to develop a personalized program that will fit with your home needs. Having difficulty sticking to a routine? Your therapist along with other clinical staff can help you problem-solve scheduling difficulties and provide options to increase your adherence to your home program. Open communication will help you be the biggest part of your care team.

Return on Your Investment (ROI).

Our number one goal is your independence and successful goal completion. We will help you work towards your discharge, or as we like to call it “graduation day.” As a team, we will reach your goals and form a plan to help you maintain the progress you have achieved during your time with us. Each patient leaves our care with a personalized program and education that will help them to be successful, as well as with the understanding that your therapy team will always be here for you.

 

An essential component of lifestyle modification is EXERCISE.

ex·er·cise/ˈeksərˌsīz/
noun

1. activity requiring physical effort, carried out to sustain or improve health and fitness.

But, evidence has suggested that exercise may be an often neglected intervention in mental health care. How can that be when aerobic exercises, including jogging, swimming, cycling, walking, gardening, and dancing, have been proved to reduce anxiety and depression. These improvements in mood are proposed to be caused by exercise-induced increase in blood circulation to the brain and by an influence on the hypothalamic-pituitary-adrenal (HPA) axis and, thus, on the physiologic reactivity to stress. This physiologic influence is probably mediated by the communication of the HPA axis with several regions of the brain, including the limbic system, which controls motivation and mood; the amygdala, which generates fear in response to stress; and the hippocampus, which plays an important part in memory formation as well as in mood and motivation.

Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal. So by staying active exercise can help you manage symptoms of depression, stress, and anxiety. Physical activity can also counteract the effects of some psychiatric medications that may cause weight gain. Consider walking, swimming, or gardening. Even light physical activity can make a difference like cleaning the house, doing laundry, or raking leaves now that fall has arrived.

What Will I Gain?

The other benefits from regular exercise that should be emphasized and reinforced by every mental health professional to their patients include:

1. Improved sleep
2. Increased interest in sex
3. Better endurance
4. Stress relief
5. Improvement in mood
6. Increased energy and stamina
7. Reduced tiredness that can increase mental alertness
8. Weight reduction
9. Reduced cholesterol and improved cardiovascular fitness

The 5% Rule

DON’T start out too hard in a new exercise program no matter what it is –listed above or otherwise. Walking for instance is GREAT exercise, but you don’t have to walk 20 miles in a week. Start out low and slow..follow the 5% rule, which might look like this:

Week 1: 3000 steps (1.5 miles)

Week 2: 3150 steps

Week 3: 3300 steps

Week 4: 3500 steps (1.75 miles)

Week 5: 3750 steps

Week 6: 4000 steps (2 miles)

The immediate effects of exercise are empowering and rewarding! Your body is the only house you have to live in so take care of it.

Without trying to adhere to the phrase coined the ‘new normal,’ unfortunately, it is just that and we have to adapt to it—for now anyway. Therefore, our stress levels are like a roller coaster ride right now; it can be physical, emotional, or financial…one at a time – or unfortunately all at once. Even for us!

Depending on who you ask, stress is defined differently. When you are charged with handling more than you anticipate, stress rules! To some, stress is simply a fact of life while others struggle to anticipate or identify stress, inhibiting their ability to react productively. Understanding what stresses you is key to being able to identify and manage your response.

Either way, people are still getting back and neck pain, overuse injuries and hurt while at work, or are deconditioned from being under active during isolation and/or quarantine. At Carousel, we are consistently having round table discussions about how we can keep you in the know on how – now more than ever – physical therapy should be an important part of your healthcare team. Matter-of-fact physical therapy came in at #3 in the 5 kinds of health appointments you should consider keeping despite the pandemic July 2020 Washington Post article that we shared on social media. Physical therapist and spokesman for the American Physical Therapy Association, Robert Gillanders was quoted in saying “when you treat injuries in the early stages, the outcomes are always better.”

Naturally, we will expand on injuries to include other treatments such as:

Deconditioning
Dizziness/Vertigo
Gait & Balance*
Pre- & Post-Surgical*
Stroke/Cardiac Rehabilitation
…and many other conditions and specialty conditions as outlined on our website.

(*) indicates home safety checks for fall risks and post-op home navigation staging can be requested with your treatment.

We Adapt to Keep Our Clinics Safe; We Are Trained to Handle It!

Many of you who would benefit from seeing our physical therapists are reluctant because of concerns over COVID-19 that our clinics are busy places with people coming and going. That’s understandable, but we have made changes to allow us to continue to serve you while keeping you and our staff safe.

Physical therapists are medical professionals who were trained to deal with infectious diseases and keep people safe long before COVID-19 existed. By making changes throughout our workflows and patient experiences, Carousel Physical Therapy continues to reduce the risk of spreading COVID among their staff and patient populations, while continuing to deliver needed services to the public. If you are in need of PT treatment but are hesitant to go into the clinic, give our clinics a call and talk about what policies and procedures we have in place. To reduce or eliminate going into the clinic, ask about using telehealth either exclusively or in combination with in-person treatment.

This is a time of uncertainty, but people are reacting with flexibility and creativity. Don’t let concerns over COVID keep you in pain or from the treatment you need. So Remember to….

Stay in the Know, NOT the don’t know!

 

By: Crystal Bondurant Salisbury, LPTA

I always hear people comment about having “flat” feet, use it synonymously with “bad” feet. Your flat feet aren’t any better or worse than your friend with those lovely, high arches. It all comes down to how to dress your feet, and it’s important to dress for success.

When it comes to flatter feet or feet that fall flat while walking, it helps to give a little support. Studies found that the further a person would run the more force came through the plantar or bottom surface of the medial or middle foot. Studies further showed that it was even more important the more a person would overpronate or “fall in” to provide support from a motion control shoe.

Does that mean that you need a motion control shoe if you’ve been told you have flat feet, or you think your feet are falling flat while walking or running? No, not necessarily, but there are a few things to keep in mind while shopping to address each one of the three parts of your foot; Forefoot, Midfoot, and Rearfoot

Foot Facts:

Forefoot: It is important to keep in mind your forefoot, or the ball of your foot including your toes needs enough room to spread out as you push off while walking. A foot can spread up to 5 mm when striking the ground, so your shoe must accommodate this spread comfortably from the arch up to the toes. Restricting your foot’s ability to comfortably spread can create circulation problems, impinge tendons and nerves, and bend joints in odd directions.

Midfoot: Generally, when talking about this part of the foot we want to keep in mind a goal of supporting the midfoot or the region of the foot where your arch is. With most issues stemming from this region the arch responds well to controlling the excessive motion of the arch dropping to the floor while walking. You want to pick a shoe that slows or reduces this drop, so pick a shoe that comfortably rests into your arch. The arch of a shoe should not be so high as to be painful or push you onto the outside of your foot (pronate).

An arch should allow you to rest comfortably in standing and respond well to you while walking. It could be uncomfortable to have support for the first 2-3 days but should get progressively more comfortable as you get moving in your new shoes.

Rearfoot: The heel of your shoe controls your rearfoot. A traditional shoe, running or walking, has a heel-toe drop of 12 mm, but a minimalist tennis shoe could have as low as 4 mm. The elevation is intended to relieve stress on the Achilles tendon and calf musculature and was intended to make it easier to progress through a normal walking pattern. Also, the cushion in the heel of the shoe also helps with shock absorption with walking and running.

Picking the Shoe:

When picking shoes, we have a lot to consider, from these three parts of your foot to the materials and the brands you’re thinking about purchasing. Motion-control shoes are a popular type of shoe used to address flat feet while running and walking. They are a little heavier than average shoes and improve a person’s ability to heel strike while walking, promoting a more normalized gait. Trail shoes can also be a good option for that may be a little more versatile, offering stability but also allowing more mobility in the ankle and foot laterally.

Keep Track of Mileage:

It is also good to keep in mind the life of a shoe ranges between three hundred and five hundred miles, and they tend to start breaking down around a year. So, just remember, your shoes should be comfortable and accommodating to your foot allowing a snug but not a too-tight fit and supporting your arch while you run, walk, or play.

 

There is a legit reason you feel so drained right now, and feeling a little ‘over it’.

The psychological reason for this has something to do with ‘surge capacity’.  What is ‘surge capacity’?

“It’s a collection of adaptive systems – mental and physical – that humans draw on for short-term survival in acutely stressful situations, such as natural disasters.”

The issue is that our surge capacity only allows us to adapt to major disasters if they are temporary.

However with the pandemic, the disaster stretches out indefinitely.

Many have had preplanned and pre-paid travel or events canceled, to find out it’s non-refundable because of this epidemic. This hits the wallet pretty hard!  The unknown of the future including the inability to plan. Social connections that provide support are missing – no hugs, limited physical closeness even laughter, and dancing.

Not- to- mention, your pain doesn’t stop or is suddenly onset because you have taken the opportunity to catch up on the ‘honey-do’s’, and overexerting yourself with exercises. Or, just deconditioning in general due to lack of energy caused by stress and anxiety.

Even the ones who are coming for physical therapy feel that the current state of the world is affecting their progress with PT.

Therefore, because this pandemic is going on, and on, and on…..your surge capacity is depleted and it needs to be renewed. Which now means the emergency phase has become chronic.

Even our own anxieties have increased dealing with work/life balance, so some have started using a guided meditation app in the recent past. And, as some of our patients expressed, they too had reached their limits, so we recommended meditation to them and have had really positive feedback.

So, here are some links providing evidenced-based research on the benefits of meditation, as well as some meditation apps that can promote resilience and help you cope better during these unprecedented times.

https://eric.ed.gov/?id=ED141339

https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858

Calm.com

Headspace.com