APEX Performance Wellness & Rehab’s Post

The Role of Physiotherapy in Spine Injury Prevention In honor of World Spine Health Day (16th) and Global Physiotherapy Day of Service (today), let’s shine a light on the critical role physiotherapy plays in preventing spine injuries and ensuring lifelong spine health. Key Areas Where Physiotherapy Helps Prevent Spine Injuries - Postural Awareness: Poor posture is a leading cause of back and neck pain. Physiotherapists teach proper posture to avoid undue stress on the spine, whether sitting, standing, or working. - Ergonomics Training: Physiotherapists assess your work or home setup and recommend adjustments to align with ergonomic principles, ensuring your spine is supported throughout the day. - Correct Lifting Techniques: Lifting heavy objects improperly can lead to serious back injuries. Physiotherapists educate individuals on safe lifting techniques, such as bending from the knees and keeping the load close to the body. The Importance of Spine Health A healthy spine is essential for overall well-being. Poor spinal care can lead to chronic back pain, limited mobility, and reduced quality of life. Prevention is always better than treatment, and physiotherapy offers evidence-based solutions to protect your spine from injury. Take proactive steps towards better spine health. Book a session with a physiotherapist to learn the right techniques and prevent spine-related problems. Remember, motion is lotion, and movement is medicine—keep your spine in motion! Day 17 #SpineHealth #BackCare #PosturalAwareness #Ergonomics #InjuryPrevention #LiftingTechniques #GlobalPTDOS #Neurorehab #Medicine #Physiotherapy #Physiotherapists #PTDOS2024 #HealthInOurHands

🦾 Understanding Muscle Tightness, Spasticity, and Contractures Understanding muscle tightness, spasticity, and contractures is crucial for effective rehabilitation and maintaining mobility. Early intervention and consistent management prevent stiffness progression and improve movement recovery. 🏃♂️🏃♀️ Spasticity occurs when a muscle contracts involuntarily due to rapid stretching, often after neurological injuries. The muscle usually relaxes after holding the stretch for a moment. Early management is vital to prevent further issues. Muscle Tightness happens when a muscle becomes "less elastic" over time, often due to repeated and prolonged involuntary contractions like spasticity. A "tight" muscle feels progressively harder to stretch and doesn’t relax after a few seconds. If not addressed, it can lead to severe contractures. Contractures are severe and occur when a muscle or tendon remains shortened for a long time, causing structural changes. This feels like a hard stop when stretching the muscle and significantly limits the range of motion. Contractures require professional intervention. Effective Management Strategies: 1. Stretching and Physical Therapy: Regular, guided stretching is essential for managing muscle tightness and preventing contractures. Work with a physical therapist to ensure safe and effective stretches. 🙆♂️🙆♀️ 2. Bracing and Orthotics: Orthotic devices like Ankle Foot Orthoses (AFOs) help maintain muscle length and prevent shortening. Wear them as prescribed to manage muscle position and prevent stiffness. 🦾 3. Medical Interventions: In severe cases, interventions like Botox injections or tendon lengthening surgeries might be considered. Consult with your healthcare provider to explore non-invasive treatments first. 🩺 Understanding these differences and applying the right management strategies can make a significant difference in maintaining mobility and improving quality of life. Early action is the key to success! 🌟 #Rehabilitation #MuscleHealth #Spasticity #MuscleTightness #Contractures #PhysicalTherapy #Stretching #Orthotics #Mobility #NeurologicalRecovery #Healthcare #EarlyIntervention #MedicalManagement

REHAB should be Criteria rather than time based . ACL rehab isn’t about waiting around until your knee decides it’s ready. Time vs. Real Markers of Progress If you’ve ever thought, “Hey, it’s been three months, I should be running by now,” you’re not alone. That’s the trap a lot of people fall into. But ACL rehab is based on objective metrics—not the number of weeks post-surgery. Think about it. If your quads aren’t strong enough, if your balance is still shaky, or if your range of motion is limited, no amount of “time” is going to magically make your knee stable. You have to hit specific benchmarks like: Quad Strength: Can you match the strength of your uninjured leg? Range of Motion: Are you hitting that full extension and flexion? every degree matters. Single-Leg Stability: Can you balance without wobbling, or is your knee giving out on you? 1. Get a Physiotherapist Who Tracks Everything: Work with someone who’s tracking your strength, flexibility, and stability. Having a pro measure your progress objectively takes all the guesswork out of rehab. 2. Keep a Rehab Log: Track your own progress. I write down stuff like my balance on each leg, quad strength, and how much weight I can handle in different exercises. It’s eye-opening, and it keeps accountable. 3. Listen to Your Body, Not the Calendar: I get it. You want to get back to sports, back to normal life. But pushing before you’re ready isn’t worth the setbacks. Go by your actual metrics, not the number of weeks. 4. Use Tools When Possible: If you can, use things like a dynamometer for measuring strength or even video to watch your movement patterns. These give you data that time just can’t. “Time” is just a number in rehab . The real progress comes when you can hit measurable goals that show you’re ready for each next step. Don’t let the calendar be your guide; let your actual progress lead the way. #ACLRehab #InjuryRecovery #PhysicalTherapy #ObjectiveMetrics #ACLRecovery

3D-printed shoulder and elbow exercise device for stroke patients- A pilot study https://lnkd.in/g6UPd2z6 3D-printed shoulder and elbow exercise device reduces muscle spasticity and improves upper limb muscle strength.This device is low-cost, simple in structure, portable, and improves the shoulder and elbow range of motion.This end-effector technique avoids the device's total weight loaded on the upper limb.This rehabilitation device helps therapists treat several patients concurrently and efficiently without fatigue. #Heterogeneity #innovation #research #Exercise #Rehabilitation #Stroke #Portable #Strength

❓ Are you familiar with the Otago Exercise Program (OEP)? This study aimed to compare the effectiveness of the OEP and gaze stability exercises (GSE) on balance and the risk of falls in older adults residing at an aged care facility. The Otago Exercise Program (OEP) The OEP is a well-researched and effective intervention exercise program designed specifically for fall prevention in older adults. It consists of a series of strength and balance exercises aimed at improving muscle strength, balance, and mobility to reduce the risk of falls. Muscles targeted within the strengthening program; ▪ Ankle plantarflexors ▪ Ankle dorsiflexors ▪ Knee extensors ▪ Knee flexors ▪ Hip abductors Exercises utilised in the balance component of the program; ▪ Stair walking ▪ Sit-to-stand ▪ Heel-to-toe ▪ Walking backward ▪ Toe walking ▪ Heel walking ▪ One-leg stands ▪ Tandem walking ▪ Tandem stance ▪ Sideways walking ▪ Turning around ▪ Walking backward ▪ Walking ▪ Knee bends ❓Do you utilise any of these exercises in falls risk reduction/prevention programs? 🔓 Article Link: https://lnkd.in/gMrVGkgn This is one element we're focusing on within The Progressive Podiatry Project's upcoming online course; Functional Assessment & Therapeutic Movement for Older Adults. (you can register your interest here → https://lnkd.in/gNTQPuGd) Lots of educational content under development, but in the mean-time, diving into our Research Round-Up articles will keep you busy. Sign-up here → https://lnkd.in/gexV-yz9 #podiatry #fallsrisk #fallsprevention #exercise #exerciseprescription #physicaltherapy #physiotherapy

The iliotibial (IT) band is a crucial structure in the leg, composed of fibrous connective tissue that extends from the ilium bone of the pelvis to the tibia bone of the lower leg. It plays a vital role in stabilizing the knee and hip during movement, particularly in activities like running. Depending on the knee’s position, the IT band can become either loose or tight, which can lead to various issues. IT Band Syndrome (ITBS) is a common condition among runners, characterized by pain and inflammation on the outside of the knee. This occurs due to the repetitive back-and-forth movement of the IT band over the femur’s bony projections during knee flexion and extension. This repetitive motion can create friction, leading to inflammation, tightness, and pain, eventually hindering one’s ability to participate in physical activities. When to seek professional help? If your symptoms do not improve within seven days or worsen, it’s essential to consult with a professional. At PRO Therapy, our expert Physical Therapists specialize in managing running injuries, including IT Band Syndrome. We can provide personalized treatment plans to help you recover quickly and return to the activities you love. For the quickest path to pain-free running, contact PRO Therapy today, our team is here to help you stay active, independent, and healthy. https://lnkd.in/gDDYpwXn

TYPES OF INTCONTINENCE IN MEN There are different types of incontinence. Stress incontinence is when activities such as sneezing, coughing, laughing, lifting and exercise lead to leaking. Urgency incontinence is when a sudden urge to urinate occurs and you may be unable to get to the bathroom in time. There is also leakage without warning, where you may experience leakage without urgency, when standing up from a chair for example. Finally post-void dribbling, which is where urine continues to dribble or drip following a trip to the bathroom. Appropriate individualised exercise prescription has been shown to significantly decrease the likelihood of urinary incontinence in men, especially when done pre- and post-surgery. As decline in pelvic floor and core function is a contributor, exercise that focus on strengthening and ensuring appropriate activation during day to day activities should be a focus. #valetudohealth #exercise #exercisephysiology #exercisephysiologist #exphys #physio #physiotherapy #physiotherapist #exerciseismedicine #exercisemotivation #strength #strong #citybeach #floreat #perth #perthfitfam #perthgym #rehabilitation #rehab #injuryprevention #hearthealth #cardio #cardiovascular #cardiovasculardisease #chronic #chronichealth #heart #menshealth #incontinence

✨ Day 16 Research Review: Comparing Manual Therapy Techniques for Acute Ankle Sprains This must-read research, published in the APTA journal, explores the relative effectiveness of distal fibular mobilization with movement (MWM)—with and without posterior gliding fibular tape—and anteroposterior talus mobilization (MOB) for treating acute lateral ankle sprains (LAS). If you’re looking for evidence-based techniques to enhance recovery, this study is essential! 📝 Study Overview This randomized controlled trial involved 45 amateur soccer players with grade II lateral ankle sprains (LAS), treated within 72 hours of injury. They were divided into three groups: 1. MWM Group: Distal fibular posterior glide mobilization with movement. 2. MWMtape Group: MWM combined with posterior fibular taping. 3. MOB Group: Anteroposterior mobilization of the talus. All participants also underwent standard care, including proprioceptive exercises and massage. 🔍 Techniques Used MWM (With and Without Tape): Posterior glide applied to the distal fibula during active pain-free ankle movements (dorsiflexion, plantarflexion). Tape (MWMtape) provided additional posterior fibular stabilization during daily activities. Talus Anteroposterior Mobilization (MOB): A posterior glide was applied to the talus while the patient actively dorsiflexed the ankle. 📊 Key Findings Short-Term Results (2 Weeks): The MOB group showed better sports-specific functional improvement. Long-Term Results (12–52 Weeks): MWM (with and without tape) outperformed MOB in improving activities of daily living (ADL) and sports performance.Tape did not provide significant additional benefits. 💡 Clinical Takeaway Both MWM and MOB are effective, but their use depends on the treatment goal. MOB offers short-term improvements for sports functions, while MWM ensures better long-term recovery. Including proprioceptive exercises enhances outcomes for all groups. Was this helpful? Like, comment, or repost to spread these insights! Your engagement inspires me to share more research. 🔄✨ Note: The PDF of this study with my highlights is attached. Let me know if you’d prefer it to be removed! #physiotherapy #physiotherapist #fitness #health #healthcare #sports #therapist #physicaltherpay #therapy #training #learning #research #Ankle #Sprains #india #APTA

A recent article from AARP highlights the benefits of bed exercises, offering practical solutions for assisting your aging loved ones maintain physical health and enhancing quality of life from the comfort of a bed. Why Bed Exercises? Accessibility: Ideal for individuals with limited mobility or those recovering from surgery. Convenience: Perfect for integrating into daily routines, even with a busy schedule. Health Benefits: Helps in improving flexibility, circulation, and overall physical fitness. The article provides a variety of easy-to-follow exercises that can be done in bed, including stretches, leg lifts, and arm movements. These exercises not only help in keeping the body active but also contribute to better mental well-being. 👉 Read more to discover how you can incorporate these simple yet effective exercises into your caregiving daily routine https://hubs.li/Q02JWy7S0 Let’s embrace innovative ways to help those we are providing care for stay fit and healthy, no matter our circumstances. 🌟 Motivity Care is here to support the caregiver and their aging loved one. Contact us to learn how today! info@motivitycare.com 844-424-2021 #HealthAndWellness #BedExercises #SelfCare #PhysicalFitness #AARP #MobilityMatters #motivitycare

Day 17 The Role of Physiotherapy in Spine Injury Prevention In honor of World Spine Health Day (16th) and Global Physiotherapy Day of Service (today), let’s shine a light on the critical role physiotherapy plays in preventing spine injuries and ensuring lifelong spine health. Key Areas Where Physiotherapy Helps Prevent Spine Injuries - Postural Awareness: Poor posture is a leading cause of back and neck pain. Physiotherapists teach proper posture to avoid undue stress on the spine, whether sitting, standing, or working. - Ergonomics Training: Physiotherapists assess your work or home setup and recommend adjustments to align with ergonomic principles, ensuring your spine is supported throughout the day. - Correct Lifting Techniques: Lifting heavy objects improperly can lead to serious back injuries. Physiotherapists educate individuals on safe lifting techniques, such as bending from the knees and keeping the load close to the body. The Importance of Spine Health A healthy spine is essential for overall well-being. Poor spinal care can lead to chronic back pain, limited mobility, and reduced quality of life. Prevention is always better than treatment, and physiotherapy offers evidence-based solutions to protect your spine from injury. Take proactive steps towards better spine health. Book a session with a physiotherapist to learn the right techniques and prevent spine-related problems. Remember, motion is lotion, and movement is medicine—keep your spine in motion! Day 17___ #SpineHealth #BackCare #PosturalAwareness #Ergonomics #InjuryPrevention #LiftingTechniques #GlobalPTDOS #Neurorehab #Medicine #Physiotherapy #Physiotherapists #PTDOS2024 #HealthInOurHands