Wednesday, June 16, 2010
Personal Training
Yes,we do offer personal training! Whether or not you are recovering from an injury, or just trying to get fit. If you don't need physical therapy, or have completed physical therapy after an injury, maybe you need some help achieving your fitness goals. We've been helping people achieve their goals for over twenty years, from fitness enthusiasts to professional athletes. Maybe you just want to "get in shape", or you're preparing for a challenging athletic event or season; if so, let us guide you, or help adjust your training. We have competed in various sports ourselves,as high as the national level, so we know what you are up against! By the way, there are no long term contracts, and you can use our training for as little as one session, if all you need is a minor "tweak". Personal training can be done at our gym, or yours. (The only limitation you may run across is that if you belong to a gym, they may want you to use only their trainers).
Wednesday, March 31, 2010
Cycling Aches and Pains
Not the bad kind, where a cyclist crashes or gets hit by a car, which we also treat, but this post outlines some of the aches and pains common to bicyclists, both experienced professionals and novices, along with just about anyone in between. The original outline has been presented by Dr. Oliveri to cycling enthusiasts and triathletes in the Rochester, NY area. See below for the outline. Call or e-mail with any questions. Happy riding!
CYCLING INJURIES, ACHES AND
PAINS
Tony Oliveri, PT, DPT
Causes:
• Insufficient warm-up or cool-down
• Sudden changes in training duration or intensity
• Excessive hill work
• Pushing big gears at low RPMs
• Poor bike fit.
• Shoes too tight or too stiff, or too soft!
• Lack of stretching before and after long rides
A sample of problems:
• Ulnar neuropathy: handlebar palsy
• Achilles tendonitis/plantar fasciitis: saddle too low, or foot too far behind the spindle, leading to excessive ankling.
• Anterior knee pain (patello-femoral or tendonitis). 60% of injuries are among experienced cyclists: saddle too low or too far forward.
• ITB pain: caused by pronation, internal tibial torsion, saddle too high.
• Biceps tendonitis: saddle too high or aft. Cleats toe in too much.
Solutions to some of the common
cycling problems
• Gradual increases in duration, frequency, intensity.
• Sufficient warm-up and cool-down.
• Proper bike fit. May include cants or lifts between pedal and shoe.
• Biking shoes instead of sneakers, especially long or hard rides.
• Cycling orthotics.
• Floating pedal systems sometimes kinder to the knees(no loss of power). Sometimes the float needs to be restricted.
• Knee taping or bracing: but tape breaks down and can irritate skin.
• Physical Therapy: exercise modification, manual therapy, ultrasound, infrared, cold laser.
CYCLING INJURIES, ACHES AND
PAINS
Tony Oliveri, PT, DPT
Causes:
• Insufficient warm-up or cool-down
• Sudden changes in training duration or intensity
• Excessive hill work
• Pushing big gears at low RPMs
• Poor bike fit.
• Shoes too tight or too stiff, or too soft!
• Lack of stretching before and after long rides
A sample of problems:
• Ulnar neuropathy: handlebar palsy
• Achilles tendonitis/plantar fasciitis: saddle too low, or foot too far behind the spindle, leading to excessive ankling.
• Anterior knee pain (patello-femoral or tendonitis). 60% of injuries are among experienced cyclists: saddle too low or too far forward.
• ITB pain: caused by pronation, internal tibial torsion, saddle too high.
• Biceps tendonitis: saddle too high or aft. Cleats toe in too much.
Solutions to some of the common
cycling problems
• Gradual increases in duration, frequency, intensity.
• Sufficient warm-up and cool-down.
• Proper bike fit. May include cants or lifts between pedal and shoe.
• Biking shoes instead of sneakers, especially long or hard rides.
• Cycling orthotics.
• Floating pedal systems sometimes kinder to the knees(no loss of power). Sometimes the float needs to be restricted.
• Knee taping or bracing: but tape breaks down and can irritate skin.
• Physical Therapy: exercise modification, manual therapy, ultrasound, infrared, cold laser.
Tuesday, February 16, 2010
Preventing Falls
Falling is a common cause of injury in all age groups, and a significant health concern, particularly in the elderly. Along with numerous fractures and cases of disability, direct and indirect costs exceed $20 billion annually. With an aging population, fall prevention programs are becoming more popular.
Although older people have a higher risk of falling, many young people also have problems with balance and falling. The main difference between younger and older people is that most younger people are more aware of their surroundings than older folks. Also, fall risks increase in people who have had a stroke or have Parkinson’s disease or another disability. When the body’s balance system has been impaired, falls can result. People who have had recent surgery, and whose blood pressure is not stabilized have a higher risk of falling, as do those on various medications or weak knees or unstable joints.
Fall prevention can take many forms. In many elderly people, it may be necessary to simply get over the fear of falling, through increased, supervised activity. Group exercise programs are great for this! For those with unstable joints or weakness in the lower body, specific strengthening exercises are needed. Care must be taken, however, to not over-stress an unstable joint. That is where a trained professional, such as a physical therapist comes in handy. Special exercises are also very helpful to people whose balance is impaired due to a disease, disability, or illness. Balance exercise programs, as well as addressing medical issues that affect balance have been shown to significantly reduce the occurrence of falls.
At home, there are a few things that can be done to improve your balance safely. It’s important to stand next to a table or countertop while doing these. First, stand straight, without shoes if possible, and try to raise up on your toes 10 to 15 times. If this can be accomplished easily and without pain, then try rocking back and forth from tiptoes to heels and raising the toes off the ground when your heels touch the ground. This can be followed by attempting to hold your balance while standing on just one foot for several seconds. I don’t recommend doing the more advanced moves by yourself, such as balancing on one foot with both eyes closed, until you have become proficient at the easy stuff! It's always wise to learn advanced exercises from an experienced professional, such as a licensed physical therapist.
Although older people have a higher risk of falling, many young people also have problems with balance and falling. The main difference between younger and older people is that most younger people are more aware of their surroundings than older folks. Also, fall risks increase in people who have had a stroke or have Parkinson’s disease or another disability. When the body’s balance system has been impaired, falls can result. People who have had recent surgery, and whose blood pressure is not stabilized have a higher risk of falling, as do those on various medications or weak knees or unstable joints.
Fall prevention can take many forms. In many elderly people, it may be necessary to simply get over the fear of falling, through increased, supervised activity. Group exercise programs are great for this! For those with unstable joints or weakness in the lower body, specific strengthening exercises are needed. Care must be taken, however, to not over-stress an unstable joint. That is where a trained professional, such as a physical therapist comes in handy. Special exercises are also very helpful to people whose balance is impaired due to a disease, disability, or illness. Balance exercise programs, as well as addressing medical issues that affect balance have been shown to significantly reduce the occurrence of falls.
At home, there are a few things that can be done to improve your balance safely. It’s important to stand next to a table or countertop while doing these. First, stand straight, without shoes if possible, and try to raise up on your toes 10 to 15 times. If this can be accomplished easily and without pain, then try rocking back and forth from tiptoes to heels and raising the toes off the ground when your heels touch the ground. This can be followed by attempting to hold your balance while standing on just one foot for several seconds. I don’t recommend doing the more advanced moves by yourself, such as balancing on one foot with both eyes closed, until you have become proficient at the easy stuff! It's always wise to learn advanced exercises from an experienced professional, such as a licensed physical therapist.
Subscribe to:
Posts (Atom)