Running season in Arizona is upon on us with training for the P.F. Chang’s marathon. With the increased training and mileage comes potential for foot pain/injuries. During the running gait each foot must be able to stabilize and provide dynamic stability individually. Therefore, it is important to perform supplementary single leg stance loading in all three planes of motion. The three planes of motion are the sagittal plane (forward and backward movement), frontal plane (side to side movement), and transverse plane (rotational movement).

We have come up with four different exercises to perform 2-3 x per week to supplement your running that will encompass all three planes of motion:

1. Nose to Wall: Stand on one leg with other leg in the air out front. Shift your body weight forward to the point where you almost feel your heel come off the ground on your stance leg and then shift your body weight back. Try to avoid the woodpecker type motion. Repeat for 3 sets of 10-12 reps alternating legs.
2. Lateral bandwalk: Put a band around both ankles and start with your knees and hips slightly bent. Keep your feet pointed straight forward the entire time take 12 steps sideways. Stay facing the same direction and take 12 steps back, repeat the movement 2 more times down and back.
3. Posterior medial step down: Stand on one leg with most of your weight on the heel, but still keeping big toe in contact with step. Sit back like performing a single leg squat focusing on more of a hip bend as opposed to a knee bend. Pay attention to your knee on the side you are loading to ensure that it is stable, not diving in too much and touch the floor with your opposite heel. Return to a fully extended position with the knee and hip completely straight focusing on squeezing your glutes and quads at the top.
4. Doorway touches: Stand and balance on one leg with a soft slightly bent knee and touch the Left doorjam with Right hand and Right doorjam with Left hand. Perform this alternately for 10 on each side for 20 total touches. Repeat this for 3 sets.

This group of exercises can be best performed prior to running as a movement prep to engage your foot intrinsics and to get the posterior chain acitvated.

If there are any activities you are having difficulty with come in and see us at TOPS Physical Therapy and Osteopractics.

Ever have foot pain or discomfort and cannot find the right shoe for your foot? Feel like all of the cool name brand shoes just don’t quite cut it? If so, there have been many patients who have the solution to your problem! There are a variety of shoes that help to minimize many of the “foot-pain” issues. These include a wider toe box, zero-drop sole, and flexible sole. What do these things mean??

Toe box: the area where the toes reside. In general, the widest part of the shoe should be at the end of the shoe and not at the ball of the foot.

Zero-drop sole: The sole of the shoe does not have a build-up or larger heel as compared to the toe of the shoe. In many traditional shoes, the heel has a larger sole, which can sometimes be the cause of foot pain. This also contributes to a tighter calf muscle, which when wearing sandals, as we often do in Arizona, would cause increased pain. **Warning: if you are have not transitioned to a zero-drop sole yet, please talk to us or a trained professional prior to quickly transitioning out of an elevated heel. This will prevent pain from starting!

Flexible sole: The bottom of the shoe should not be rigid when bending the toe towards the heel, which allows for a more natural motion of your foot. There should also not be a crease that occurs in the toe box when bending the toe towards the heel. This also goes for orthotics that are placed in the shoe. If you experience increased toe pain after inserting orthotics, please inform the medical professional who suggested them, or bring them in and let us check them out!

There are a couple of brands that have withstood test of time: Altra and Lems. These two have been created for the active person while allowing the foot to remain in a natural, relaxed position across every terrain!

If you have any further questions or are curious if you could benefit from these shoes, please contact us and we will help you figure out what is best for you! Happy Shoe Shopping 🙂

Turkey stuffing, grocery stores, Christmas shopping, home decorating… Annnnddddd, great weather in Phoenix!  This is the time of year when we start to get back out and run, hike, bike, etc. At T.O.P.S., we believe that getting out and moving is essential to your physical and mental health. We also understand that you may have aches and pains that arise after hibernating all summer! Not only does this affect you physically, but it’ll take a toll on your mental well-being as well.

Don’t let that happen!

Especially as the holidays are approaching, there are meals to be cooked, lines to stand in, and family fun to be had. Aches and pains should not be on the forefront of your mind, or limiting your desire to do any of these activities!

Plus, your deductible is most likely already met! We have direct access, meaning you don’t even have to see a doctor before coming… you can come straight in and we will check you out, and get you started, on your FIRST appointment. We have an Osteopractor on site, which means you can get all of your dry needling, joint manipulations, or physical therapy done in one location.

Not to mention, once your physical pain is minimized, your mental clarity will improve, providing for shopping stamina, great gift ideas for those hard to shop for, and delicious meals!

As Saint Augustine said, “The greatest evil is physical pain.”

So, We invite you in, to come check out what we can do for you during these hectic holiday times, and get you running, hiking, or biking your way into 2017!!!

1. The National Physical Therapy Month is each October, celebrating and recognizing the work that physical therapists do to improve the health and restore the motion of our nation’s citizens.
2. Physical therapists do not only perform their work in clinics or private practices. They can work in other settings such as hospitals, schools, and even nursing homes.
3. There are over 200,000 physical therapists in the United States. (via www.apta.org)
4. Your physical therapist can treat you for vertigo. (via moveforwardpt.com)
5. Yes, physical therapy can be as (or more!) effective than surgery to address a variety of conditions.
6. Physical therapists formed their first professional association in 1921, known as the American Women’s Physical Therapeutic Association. (via www.apta.org)
7. What is a classic piece of equipment that your parent’s may have in their basement that is also widely used in physical therapy and rehab center across the US? The NordicTrack Classic Pro Skier. (via guidedoc.com)
8. The ‘massaging’ of a muscle by a physical therapist will not be like the soothing massage you would expect at a spa.
9. There are different types of physical therapy, which are: orthopedic, post-operative, cardiovascular, neurologic rehabilitation, or pulmonary rehab.
10. Yes, many physical therapists hold advanced degrees!