One of subjects that is getting to be a hot topic is looking at our kids in playing sports. The debate is whether or not they should just play one or play multiple sports. TOPS opinion would be to play multiple sports and here is why:
These are just a few reasons as to why we strongly believe kids should play multiple sports as long as they can.
Many of you are probably familiar with yoga or have seen it available at different gyms and studios. This blog will explain a little about the history, types and benefits of yoga. We will also introduce a few of our favorite stretching poses for the back. Stay tuned for additional blogs addressing poses for strength and balance.
First, a little history. Yoga is a 4,000 year old practice developed to enhance physical and emotional balance by tying breath with movement. The breathing techniques are called pranayamas and the movements or poses are called asanas. Typical types of yoga you might see around town are Vinyasa yoga, Power yoga, Hot yoga and Iyengar yoga. The fundamentals of these different types are developed from Hatha yoga. The core components of Hatha yoga include postures, breathing and meditation. The subtypes mentioned above, typically have specific focuses. For instance, Vinyasa follows a particular sequence of poses coordinated with an inhalation and exhalation. Iyengar yoga is a practice of precision where proper alignment is the main focus. Hot yoga is practiced in a heated and humidified environment usually involving a specific sequence of poses. These are only a few of the numerous subtypes, but you can be certain no matter the type, you will reap the benefits.
What are the benefits of yoga? Yoga improves postural control and balance. Yoga has also been shown to increase strength and endurance. Let’s not forget those psychological benefits like decreasing pain and depression. With all these benefits, let’s try some yoga!
Benefits: Improves mobility of spine and back, decreases pressure of the neck and back, decreases depression and insomnia
Benefits: stretches low back, hips and thighs, increased blood circulation to head, calms mind and body, helps reduce fatigue
Benefits: Reduces anxiety, fatigue, low back pain, headache, insomnia, decreases menstrual discomfort
OFFICIALLY SAY GOOD-BYE TO YOUR TENNIS ELBOW!
“A controlled clinical trial showing the effectiveness of Astym (R) treatment for tennis elbow was presented at the American Society for Surgery of the Hand’s annual meeting. The study showed that Astym treatment was an effective tennis elbow therapy by resolving 78.3% of chronic lateral epicondylitis (tennis elbow) cases. This figure is consistent with the 80.9% resolution rate for chronic lateral epicondylitis (tennis elbow) that was contemporaneously reported in the national outcomes database for Astym treatment. This correlation demonstrates the reliability of the Astym outcomes database.”
More support for Astym therapy has just been published. A large, randomized clinical trial showing Astym therapy to be highly effective for tennis elbow, and also demonstrating Astym therapy’s impressive efficacy on recalcitrant tennis elbow, has just been published in a peer-reviewed journal.
This large scale clinical trial demonstrating the effectiveness and safety of Astym therapy gives even more reason for referral sources and patients to seek out certified Astym providers. Large controlled clinical trials are very important contributions to the literature, and we are pleased that Astym therapy has joined the rare, elite rank of treatments that have quality clinical trials supporting effectiveness and safety.
Please feel free to download and share this clinical trial: https://peerj.com/articles/967.pdf
You don’t have to live with chronic pain! WE CAN HELP!
ASK US ABOUT OUR ASTYM THERAPY AND GET SET UP WITH AN
ASSESSMENT AT: www.TOPSPhysicalTherapy.com OR Call: 602-826-0037
With the fabulous weather we have in Arizona, everyone is in search year round of a quick fix to become bikini ready/shorts ready/fit. Since consistency is key to creating the body we all desire, we have created a workout schedule for you to follow throughout the week to keep your exercise sessions exciting and to keep your body guessing. By sticking to our plan, you will not have to worry about being “TOPSless” at the beach and pool this summer!
Although everyone is excited for the weekend, do not forget to squeeze in a short 25-45 minutes of cardio or HIIT and at least 5 total body exercises. We know you are all busy and you are tired from the long week, but fitting in a short workout is always better than skipping it. You can do this!
Total Body Exercises – choose from any of the following, and complete at least 3 sets of 12-15 reps. Feel free to use your imagination and combine any exercises to challenge the body and increase the complexity of the exercise.
Do you feel like hitting snooze and skipping your workout?!? Make sure to follow this readiness assessment every morning and ask yourself the following 3 questions:
If you answered “No” to 2 out of the 3 questions, you should probably consider skipping your training session for the day in favor of 30-60 minutes of walking. Take the time to listen to your body – it is usually trying to tell you something!
For more information about workouts, rehabilitation, wellness, and health, visit www.topsphysicaltherapy.com and check us out on Facebook, Instagram, and Twitter. Or if you have a specific question comment on Facebook!
Over the past 4 weeks, we have presented you with some basic information for pregnancy and return to activity after pregnancy. Every person is going to be different, and this is purely based on research and experience. Today we are completing this series with more technical information and with some of our resources.
If you would like more information, please contact us, so we can help you individually.
The overall pelvic floor muscle group has 4 primary functions:
Pregnancy and delivery can lead to pelvic floor dysfunction
Think of what can happen if the pelvic floor no longer performs its vital functions well. If the organs of the pelvis are not well supported against gravity and cushioned against pressure, they literally begin to drop. This is known as pelvic organ prolapse.
If the superficial sphincter muscles grow weak or are impaired by labor and delivery, women may experience difficulty with evacuating and/ or retaining the contents of their bladder or bowel. This is known as incontinence.
If the pelvic floor muscles that power sexual activity grow weak or are impaired, sexual activity may become painful. This is known as dypareunia. This is not an end-all, be-all symptom. This is something that can be helped!
There is an abundance of information that has been provided over these past few weeks…ultimately, if you are unsure, please contact us, as we would love to help you with your individual needs!
And ultimately, congratulations on your new baby!!
Don’t just take our word for it! Here are some success stories from new mommies who have utilized our services and have had improved symptoms, both during and after pregnancy. If you are feeling pain, discomfort, or are afraid to start working out, please do not hesitate to reach out to us! We are here to help 🙂
Pregnancy PT recommendation – I’ve been going to TOPS since its inception, the staff and I have been through a few surgeries, This time we took on pregnancy. Having had 2 shoulders, double mastectomy with reconstruction and a back surgery, I knew my body would need help on this 9 month journey. I didn’t want to do any damage to my joints or have undue stress on my back. As an avid swimmer gaining 30 plus pounds is a whole change and shock to my body. I would go in 1-2 times per week for maintenance therapy. As my weight increased and belly grew my pain and tightening of muscles would shift too. Amy and Chad were able to keep my pelvis in alignment, and break up my tightening fascia to allow me to continue to exercise at a high level. They also had programs designed to adjust with my progress. A very strong core and pelvic floor is key to a healthy pregnancy. I wanted to maintain these key muscle groups to reduce unnecessary stress on my low back, shoulders, and hips. Furthermore, pregnancy is full of leg cramps! Add working out on top and you are primed for the worst cramps of your life. As a pharmacist, I was taking my full vitamin regimen with extra calcium and magnesium to help with these cramps. You also can’t do too much salt when pregnant or you will swell. Again, my weekly PT sessions worked on my legs and the cramping was reduced. I can’t say enough about the staff at TOPS. I love them!
-Lindsey B.
At the beginning of my second trimester I started to have pain in my back and hips. Thinking this was normal pregnancy pain I just dealt with it for a few months. Finally, it got to the point where my belly brace was no longer helping and I went to see Amy at TOPS. She did a few manipulations, re-positioned my hips, and showed me some stretches which my husband could help with at home. This one appointment saved me lots of pain throughout my third trimester and I wish I would have gone in sooner. They even helped me after my C-section, with some strengthening moves, to build my core and pelvic floor back up. I defiantly recommend them to all of my pregnant friends now!!
-Ruth P.
To all of the new and soon-to-be-moms, hope this article helps! I’ve been working with my therapist to strengthen my core postpartum, but have been surprised that many women just jump into a workout routine without any help. Who knew crunches can be bad postpartum?? I didn’t, until I spoke with my therapist. Here is another article that supports and breaks down the benefits of physical therapy for new moms!
-Jenny B.
Abdominal Rehab article from Baby Center:
https://www.babycenter.com/0_abdominal-rehab-tone-your-postpartum-belly_10419294.bc
Based on these previously mentioned tips, here is first-hand experience from anew mommy, and her road back to running! Her story tells it all…
As a new Mom and runner, I was excited and anxious to get back to running. I knew I was in no physical shape to compete after giving birth to my son but I was anxious to use running as an outlet to have some “Mommy” time alone. I can vividly remember my first run. I knew it was not going to be pretty and only set my goal to complete two miles. Little did I know that that was a lofty goal! I made it half way and was ready for a walking “break.” Since my first run postpartum, I have gradually increased my mileage.
Here are some of her helpful tips that have helped her back out on the road (and treadmill)! You’re missing the road, the trail, the exhilaration and the freedom of going for a run. You’ve spent several months off from this activity due to your pregnancy and delivery. It’s time to return to running but where do you start?
As promised, this week’s pregnancy blog focuses on exercises that are safe to perform while pregnant, and the week’s following the birth of your little gem. **Please check with your doctor before performing these exercises!
Regular exercise after having a baby can help decrease stress levels, increase energy, and improve quality of sleep. The American Congress of Obstetricians and Gynecologists recommends 150 minutes of moderate intensity exercise weekly.
Most physicians and physical therapists recommend waiting six weeks before starting a formal exercise program if you had an uncomplicated vaginal delivery, or eight weeks if you had a C-section.
Over the course of pregnancy, abdominal muscles and the surrounding connective tissue stretch to accommodate your growing baby. Unfortunately, they don’t magically snap back into shape a few weeks after you give birth. In fact, it can take months to recover and you may need some guidance along the way.
Abdominal rehab is a type of physical therapy to strengthen and tone weak stomach and pelvic muscles to help postpartum women regain core strength and return to their pre-pregnancy body.
The following are a group of exercises you can perform in the comfort of your own home:
Exercises to avoid – forward planks, crunches/sit-ups, leg lifts
Crunches won’t fix the problem and will likely make it worse.
Why don’t crunches help?
Traditional sit-ups and crunches target the rectus abdominis (6-pack muscle). But after pregnancy, the connective tissue between these bands of muscle is stretched out, causing each side to pull apart and no longer support your core. Doing regular crunches tends to make the muscles tighter, pushing them further apart and stretching the connective tissue even more so that it grows thinner and weaker.
It may be beneficial for you to see a professional prior to starting exercise. Dysfunctions that may develop and require treatment after pregnancy/delivery include:
Damage to the pelvic floor muscles during pregnancy or delivery may cause:
In many cases, insurance will cover the cost of evaluation and treatment for these dysfunctions. Check with your insurance provider to see if you need a physician’s referral to visit a physical therapist.
Our next blog series has been inspired by one of our former bada$$ employees! She decided to start a family, which many of you may remember, because she worked through much of her pregnancy!
Carolyn brings an amazing perspective because she understands the physical therapy side and can bring that knowledge, as well as personal experience, to these entries. We hope you find these as informative and helpful as many other pregnant and new moms have!
From Carolyn: 10 months ago I did not feel like I would ever get my abs back. I had diastasis recti, separation of the abdominal wall. After having two babies so close together, my stomach still looked pregnant months after giving birth. Finally it is going away because I modified my workouts. If you have diastasis recti make sure that you do NOT do traditional sit-ups or planks as they will make it worse. You need to strengthen your core from the inside out.
There is a test you can do to check to see if you have it so you can heal yourself without doing any further damage. The test is: Lie on your back with your knees bent, and the soles of your feet on the floor. Place one hand behind your head and the other hand on your abdomen, with your fingertips across your midline – parallel with your waistline – at the level of your belly button. With your abdominal wall relaxed, gently press your fingertips into your abdomen. Roll your upper body off the floor into a “crunch”, making sure that your ribcage moves closer to your pelvis.
Move your fingertips back and forth across your midline, feeling for the right and left sides of your rectus abdominis muscle. Test for separation at, above, and below your belly button.
If you suspect that you have it, come talk to us at TOPS to see how to best manage this situation. You can also talk to your health care provider on how to proceed further.
Take care of yourself first!!!
Next week we will be posting about safe exercises to perform, and in the future, we will post on a safe return-to-run program.
*For more information and constant updates/inspiration, please follow Carolyn Frye on Facebook. Also check back in with our blog, as we will be doing a series of information regarding this topic!
**Disclaimer: these posts are meant to be informative, but not diagnostic. If you have any further concerns, you can reach out to us, or to your medical provider. We will do our best to help.
