How Can Sports Specific Training Help Me On The Field?
Sports injuries are, unfortunately, all too common occurrences that take athletes off of the field and out of the game. With every sport and injury, there are several treatment options at your disposal. Sports-specific training at Island Sports Physical Therapy focuses on your unique needs, as each sport has the potential for various injuries and athletic capabilities. Continue reading to discover more about sports-specific training and how it can help you stay on the field.
How Can Sports Specific Training Help Me On The Field?
Every sport requires the need for different skills and muscle groups. Whether you’re a competitive athlete or exercise enthusiast, poor conditioning and injuries can take you off the field or out of the game. Sports injuries can stem from insufficient strength and conditioning, poor flexibility, overuse, and exceeding yourself beyond your body’s limit. At Island Sports Physical Therapy, we are dedicated to helping you discover the best ways to improve your athletic output while preventing injuries. Our sports-specific training programs are designed to hone your athletic skills and keep you healthy and active all year round. Here are some of the ways that sports-specific training can help you:
- Injury Prevention – Sports-specific training helps athletes become more aware of their body movements, which can help them reduce the risk of injuries by developing better motor control and proper alignment during certain activities. It also provides exercises to make sure muscles are strong enough to take on the demands of a given sport or activity.
- Improve Technique – Sports-specific training can help improve an athlete’s technique, giving them a better understanding of how their body moves and reacts when performing certain activities.
- Rehabilitation – In the case of injury, sports-specific physical therapy is key for athletes to get back in the game quickly and safely. It involves strengthening and stretching the affected area to help athletes regain their full range of motion and strength.
- Enhance Performance – By working on technique, strengthening muscles, and improving flexibility, sports-specific physical therapies can help athletes take their game to the next level. It also helps them become more aware of how their body is responding during certain activities and what adjustments need to be made for optimal performance.
Sports-specific physical therapy is a great way for athletes to get the specialized treatment and care they need for injury prevention, rehabilitation, and improved performance. By working with our team at Island Sports Physical Therapy, you can gain valuable insight into the body mechanics of your sport and how to perform at your best. We understand how important it is for athletes to get back on their feet quickly and effectively. Our physical therapists are highly skilled and strive to provide the most individualized care for our clients. With us, you’ll get personalized treatment plans that address your specific needs, as well as hands-on instruction on proper body movement and technique. If you are dealing with any of the following sports injuries, consider working with our team today:
- Strained Hamstring
- Shin Splints
- Knee Injuries
- Tennis Elbow
- Pulled Groin
- Ankle Injuries
Consider sports-specific physical therapy training if you’re looking to take your game to the next level and reduce injury risk. Our experts can help you maximize your performance and stay in the game.
Whether you’re a professional athlete or an everyday weekend warrior, sports-specific physical therapy is the best way to stay in the game and perform at your best. Island Sports Physical Therapy can help you maximize your performance and stay in the game. Get started with sports-specific physical therapy training today! Contact us today for more information about our services and how we can help you get back in action.
Joint Pain Caused By Cold Weather
Joint stiffness, aches, and pains are often associated with changes in the weather, especially the dropping temperatures of winter. For many individuals with arthritis, the start of winter indicates the return of persistent joint pain. Fortunately, our team at Island Sports Physical Therapy is well-versed in helping patients overcome their joint pain. Continue reading to discover how cold weather contributes to joint pain and how we can help.
Does Cold Weather Cause Joint Pain?
If you notice that your joints start to feel more achy and stiff as the temperature drops, there are several reasons for this experience. Understanding why this happens is the first step in preventing and managing your joint pain. Here are some of the factors that contribute to the onset of joint pain during the winter:
- Barometric Pressure Changes – Barometric pressure is the weight of the air, and it can change with the weather. Barometric pressure is higher in warm weather but drops in the colder seasons. When this pressure drops, the tissues in your joints can slightly expand and result in pain.
- Nerve Sensitivity – If you have a current or past joint injury, you may have increased nerve sensitivity in the winter. Inflammation and scar tissue buildup can cause your nerves to become more sensitive in cold weather, resulting in increased joint pain during the colder months.
- Joint Fluid Changes – The joints contain synovial fluid, which helps absorb shock inside the joint. This fluid usually has a light consistency that allows for proper joint movement. However, colder weather causes the synovial fluid to thicken, which hinders its ability to flow. As a result, your joints may become stiff or even creaky.
- Decreased Activity – People tend to be less active during the cold winter months. Many joint conditions respond well to regular activity and stretching, so prolonged periods of inactivity can worsen your joint pain.
Preventing Joint Pain This Winter
Even if you experience frequent joint pain, this issue is not something you should have to deal with on your own. At Island Sports Physical Therapy, our experts are here to help you manage your current pain and help you prevent joint pain in the future. There are several ways you can keep your joints healthy and pain-free, even on the coldest days. Here are some ways you can prevent joint pain:
- Keep Warm – While it may be easier said than done, it’s crucial to keep your body warm during the winter. Wearing layers of warm clothing or using a heating pad are great ways to keep your joints warm and pain-free.
- Stay Active – Maintaining your fitness routine in cold weather can be challenging, but inactivity may only worsen your joint pain. Our experts can help you find winter-friendly exercises to keep your joints flexible and mobile.
- Rest – Don’t push yourself beyond your comfort levels, as you could risk exacerbating your joint pain. Please consult with our expert physical therapists for prompt treatment at the first signs of joint pain.
If you take these precautions and still have persistent joint pain, our team at Island Sports Physical Therapy is here to help. We offer personalized physical therapy solutions to help decrease or eliminate your joint pain and get you back to full health. While each program is different, we may utilize stretches and strengthening exercises to promote your healing from within.
Don’t let the fear of winter joint pain keep you from enjoying the wonderful season. At Island Sports Physical Therapy, our experts have the tools you need to keep your joint pain at bay and stay healthy and happy year-round! Be sure to contact our office today to learn more and request an appointment for physical therapy!
Physical Therapy for Sports Injuries
Athletes of all ages and levels train hard to participate in competitions. If you are an injured athlete, you understand the importance of a safe and quick recovery to get back to doing what you love. At Island Sports Physical Therapy, our experts are here to help you recover from your injury and improve your overall athletic output so you can return to the field stronger than ever. Continue reading to discover more about physical therapy for sports injuries.
What Are Sports Injuries?
One of the first lines of treatment for sports injuries is physical therapy. Some of the most prevalent sports injuries include:
- Sprains and strains – These injuries can occur from sudden movements or overuse. Sprains happen when the ligaments in your joints are stretched far beyond their normal range of motion, while strains occur when muscles or tendons are torn or damaged due to overuse.
- Knee Injuries – Knee injuries are common in sports like soccer and basketball, as they involve running and jumping. Problems such as sprains, dislocations, ligament tears, cartilage damage, and patellar tendinitis are all common knee injuries that occur during sports.
- Ankle Injuries – Ankle injuries often occur from twisting or overstretching the ligaments in your ankle joint. These injuries can range from mild to severe and can seriously hinder your mobility.
- Rotator Cuff Injuries – Rotator cuff injuries are common among athletes who participate in sports like baseball, tennis, or volleyball that involve throwing or serving motions.
- Concussions – Concussions are also common injuries in sports, especially contact sports like football or hockey. Physical therapy can often help athletes recover safely from a concussion and return to the field.
Physical Therapy For Sports Injuries
Physical therapy is a vital part of recovery for athletes who suffer from sports injuries. Whether you are a professional athlete or just an amateur, physical therapy can help to speed up your recovery and get you back into the game as soon as possible. Physical therapy for sports injuries is a personalized treatment approach that aims to help athletes return to the game and improve their performance. Some essential components of sports physical therapy include:
- Manual Therapy Techniques – Manual therapy techniques, such as massage and mobilization, can help to relieve pain and keep tissues mobile after an injury. This type of treatment can also be used to prevent injuries from occurring in the first place by improving flexibility and increasing blood flow to muscles.
- Modalities – Modalities like heat and ice can help to relieve pain and swelling, which can often be a part of the healing process after an injury. In addition, modalities such as ultrasound and electrical stimulation may be used to treat some types of sports injuries that involve tendons or muscles.
- Strengthening Exercises – Strengthening exercises are a vital aspect of physical therapy for sports injuries. These exercises can help to increase muscle strength and flexibility, which in turn can help reduce the risk of injury. For example, if you have previously injured your ankle joint, strengthening exercises for your calves and ankle muscles can help make them stronger and more resistant to future injuries.
- Range of Motion Exercises – Range of motion exercises can help to keep your joints flexible and mobile, which is particularly important when recovering from an injury. These types of activities may also be combined with other modalities like heat or ice to relieve pain and inflammation.
- Balance Training – Balance training can help to improve your coordination and stability, both of which are essential for sports performance. This type of training is particularly important if you have had an ankle injury or are returning to the field after a concussion.
Physical therapy for sports injuries is a comprehensive approach that can help athletes recover from common injuries and improve their overall fitness and performance. If you are an injured athlete looking to recover safely from an injury, Island Sports Physical Therapy is here to help! Be sure to contact us today to learn more and request an appointment!
What Is Causing My Lower Back Pain?
Here at Island Sports Physical Therapy, the month of October is a time for celebration. October is National Physical Therapy Month, making it the perfect time to discuss some of the causes of lower back pain and how physical therapy can help! Our team is here to facilitate your return to pain-free movement and help you achieve optimal wellness! Continue reading to discover some of the causes of lower back pain and how we can help!
What Are The Causes Of Lower Back Pain?
Almost everyone experiences lower back pain at some point during their lifetime. This sensation is not always severe and often improves on its own over time. However, your lower back pain could be an indication that something is not right. Lower back pain can stem from a variety of causes, including:
- Muscle Strain – Lower back pain is usually caused by muscle strain. This can occur after lifting something heavy or after sudden, awkward movements. Muscle strains can also be caused by poor posture or repetitive motions.
- Herniated Disc – Herniated discs are another common cause of lower back pain. This condition occurs when the cushions between your vertebrae compress and put pressure on your nerves. Herniated discs can be very painful and may require surgery to fix.
- Degenerative Disc Disease – Degenerative disc disease is a condition that occurs when the discs in your spine begin to break down. This can cause pain, numbness, and weakness in your back and legs. Degenerative disc disease is often caused by aging or injury.
- Spinal Stenosis – Spinal stenosis is a condition that causes the spinal canal to narrow, putting pressure on the nerves. This can cause pain, numbness, and weakness in the legs and arms. Spinal stenosis is often caused by arthritis.
- Osteoarthritis – Osteoarthritis is a condition that causes the cartilage in your joints to break down. This can lead to pain, stiffness, and swelling in the joints. Osteoarthritis is often caused by aging or injury.
Lower back pain can be treated with over-the-counter medications, physical therapy, and exercise. In some cases, surgery may be necessary to fix the underlying problem. If your lower back pain is severe or persists for more than a few days, it is essential to see a physical therapist.
Physical Therapy For Lower Back Pain
Our professionals at Island Sports Physical Therapy can help you identify the underlying cause of your pain and develop a treatment plan to alleviate it. Physical therapy is often an effective treatment for lower back pain, as you can learn exercises and stretches to strengthen the muscles in your back and improve your posture. If you’re wondering whether physical therapy can help your back pain, here are some of the benefits you can experience when working with our team at Island Sports Physical Therapy:
- Individualized Care – One of the main benefits of physical therapy for lower back pain is that our therapists will provide you with a personalized treatment program. We will consider your age, lifestyle, and overall health and monitor your response to different movements throughout your treatment.
- Reduced Pain – Through our targeted programs, our team will suggest exercises to decrease your pain caused by movements. We can also employ other modalities like manual therapy to address your discomfort and minimize your symptoms.
- Improved Mobility – Lower back pain can seriously hinder your mobility. Our physical therapists look for the root cause of your discomfort and suggest treatment that enhances your physical strength and increases your range of motion.
- Injury Prevention – If repetitive movements cause back pain, our team can help you learn proper mechanics to prevent future pain and injuries.
Island Sports Physical Therapy strives to help our patients return to pain-free and active lifestyles. Lower back pain can quickly rob you of your ability to perform the activities you love. If you are interested in trying physical therapy for your back pain, start your journey during National Physical Therapy Month! Be sure to contact our office today to learn more and request an appointment!
Physical Therapy Treatment For Sciatica
Sciatica pain can be deeply uncomfortable and often debilitating. Sciatica is a highly prevalent condition, but many individuals suffer through pain without seeking help. Fortunately, our team at Island Sports Physical Therapy is here to help! We provide advanced rehabilitation to help patients manage their sciatica pain without invasive treatments. Continue reading below to discover physical therapy treatments for sciatica.
What Is Sciatica?
Sciatica refers to pain when a nerve in the lower back is pinched, compressed, or injured. Sciatica can cause excruciating pain and other symptoms that extend and radiate from the back to the hip, leg, or foot. This type of pain usually affects people aged 30-50 years old and can stem from a variety of different factors. Some of the risk factors of sciatica may include:
- Sedentary Lifestyles.
- Poor Posture.
- Repetitive Lifting.
- Participation in Weight-Bearing Sports.
While sciatica pain symptoms can be disabling, physical therapy is a great way to help patients dealing with this kind of pain. Our therapists at Island Sports Physical Therapy are experienced movement specialists who will properly assess your condition and determine if you have underlying conditions that contribute to your sciatica. Our specialists will design an individualized treatment program to help patients with sciatica reduce their pain, move normally, and get back to an active lifestyle.
Physical Therapy Treatment For Sciatica
Our specialists at Island Sports Physical Therapy may utilize a combination of various forms of physical and manual therapies when treating sciatica. Your exercise program will depend on the underlying cause of your sciatica and other factors such as your overall fitness and pain level. Here are some of the most common physical therapy treatments for sciatica:
- Strengthening Exercises – Therapeutic strengthening exercises include resistance and bodyweight exercises to improve strength in the lower back, abdomen, hips, and legs.
- Manual Therapy – Our therapist may perform manual therapy techniques such as mobilization to apply pressure to an afflicted joint to restore range of motion, promote pain relief, and restore normal function.
- Lifestyle Modifications – In addition to exercise, committing to proper posture while walking, sitting, or standing is vital for treating and preventing sciatica. Our team can help you modify your daily routine, teach you safe lifting techniques, and help you find good sleep postures to further promote pain relief.
- Heat and Cold Therapy – Our therapists may use heat or cold packs to promote blood flow and reduce spasms and pain. Heat can help relieve pain by reducing muscle stiffness and tension, promoting relaxation, and preparing your body for your physical therapy session. Cold packs cause a numbing effect and restrict blood vessels beneath the skin. Cold therapy can help reduce swelling and pain and slow the reactions that cause inflammation and pain.
While this list of treatments is not exhaustive, our therapists will typically combine several treatment techniques to ensure optimal treatment. You may find movement hard to bear when your sciatica pain is severe. While rest is essential for recovery, prolonged inactivity can increase your pain. Regular physical activity is necessary to facilitate the flow of healing nutrients to injured areas that cause pain. That is why physical therapy is an essential component of resolving the symptoms and improving the long-term prevention of sciatica.
Island Sports Physical Therapy specializes in back pain and sciatica relief therapies. We offer advanced therapeutic treatments to our patients and will work with you throughout your recovery to improve your overall function and relieve your pain. Your program will be targeted toward your unique needs and capabilities to ensure the best possible outcome. To learn more about physical therapy treatment for sciatica, be sure to contact our office today and request an appointment!
Common Golf Injuries
Golf requires lots of effort, time, and skill. While people of all ages love this sport, the forceful nature of the swing can put significant stress on your body and potentially lead to injuries. Our team at Island Sports Physical Therapy would like to discuss some of the common golf injuries and how they can be treated, so continue reading to learn more.
Common Golf Injuries
Since golf is a non-contact and low-impact sport, it seems like there would be minimal risk of injury. However, any avid golfer can tell you that this sport comes with its unique variety of aches and pains. Sudden injuries like strains and sprains are a factor, but these issues are less common for golfers. The most common golf injuries stem from repetitive movements, improper form and body mechanics, and untreated soft tissue injuries that worsen with repeated stress.
The actions in golf involve grip, foot placement, and rotation in the swing, so the most common injuries are in the joints and lower back. Here are some of the most common golf injuries:
- Back Pain – The body’s rotation during a swing can place considerable stress on the spine and supporting muscles. Golfers often spend hours in a bent position and repeat the same movement several times throughout the day. Golf can lead to strains in the back that can easily lead to more severe injuries.
- Knee Pain – When golfing, the knees need to stabilize the rotation of your hips at the beginning of the swing. Knee pain can arise from strain placed on weak knees.
- Golfer’s Elbow – Golfer’s elbow is a form of tendinitis that commonly affects the elbow. This injury occurs due to repetitive movements that increase strain on the tendons in the elbow. Golfer’s elbow can become aggravated by improper technique.
- Rotator Cuff Injuries – You may experience pain in your upper arm or shoulder at all swing stages or after play. Overuse, improper technique, and taking a deep divot can result in injuries to the rotator cuff.
- Wrist Injuries – The swing speed can place your wrists at a higher risk of injuries. Many golfers experience tenderness and pain at the top of the wrist.
- Hip Injuries – The hips are highly mobile and capable of withstanding significant stress, but the hip joint is also vulnerable during gold. During a swing, your hip is subjected to repeated forces that require great muscle control. These rotational and shear forces cause injuries like groin strains and lower back injuries.
An injury can quickly rob you of enjoying this popular sport, whether you’re a casual or avid golfer. Fortunately, our team at Island Sports Physical Therapy can help you recover from injuries and keep your body running smoothly.
Treating Golf Injuries
Physical therapy for golf injuries aims to help golfers implement proper body movement and biomechanics to eliminate current pain, avoid injury, and improve the quality of the golf swing. Our physical therapists will work with you to address your pain, improve joint mobility and flexibility, enhance your balance, and increase strength overall. Some of the elements of physical therapy for golfers include:
- Manual therapy for pain reduction.
- Strengthening and stretching exercises to improve overall muscle strength.
- Proper technique instruction to decrease stress on the joints.
- Balance enhancing exercises.
Our team at Island Sports Physical Therapy will evaluate your mechanics to address any issues and develop a custom treatment plan. Your treatment will address your specific injury or the issues impacting your performance. Our specialists will guide you to help improve your mobility, stability, strength, and power to improve your overall performance.
Island Sports Physical Therapy offers advanced rehabilitation services to tend to injured golfers, work on their individual fitness needs, and help prevent future injury. To learn more about treatment for golf injuries and our other physical therapy services, be sure to contact us today!
Avoiding Summer Sports Injuries
The warm and sunny summer months are great for motivating people to get outside and engage in sports and other physical activities. However, with the change in season comes an uptick in summer sports injuries. At Island Sports Physical Therapy, our team would like to share some ways you can avoid summer sports injuries and stay on the field with your teammates. Continue reading to learn more!
What Are Common Summer Sports Injuries?
Summer days are best spent outdoors and engaging in different sports and recreational activities. However, summer sports can lead to various injuries. Most sports injuries occur due to repetitive stress, sudden trauma, and ligament and muscle sprains, strains, and tears. Some of the most prevalent summer sports injuries we see at Island Sports Physical Therapy tend to include:
- Sprains and Strains.
- Knee Injuries.
- Shoulder Injuries.
- Elbow Injuries.
- Back Injuries.
- Neck Injuries.
Avoiding Summer Sports Injuries
Amid all of the summer sports excitement, it’s essential to exercise caution in order to avoid suffering injuries while playing. Sports injuries are typically a result of trauma or overuse. While several factors can lead to painful injuries, awareness and prevention are imperative to avoid missing out on the fun. Some of the ways you can prevent summer sports injuries can include:
- Don’t neglect your warm-ups and cool-downs: One of the most important things you can do to prevent summer sports injuries is to make sure you are properly warming up your muscles before playing. A good warm-up routine will increase your heart rate and blood flow to your muscles, making them more pliable and less likely to be damaged. Similarly, it is essential to cool down after playing to help your muscles recover.
- Set goals – Understanding your current limitations is vital for avoiding injuries all year long. Setting realistic goals and gradually increasing your activities as you progress is essential. This can help you avoid pushing too hard and decrease your risk of injuries. Our physical therapists can help you set goals and plan a program that includes strengthening, stretching, and cardiovascular training.
- Stay hydrated: Staying adequately hydrated is crucial for preventing summer sports injuries. When you sweat, you lose significant amounts of water and electrolytes that need to be replaced in order to avoid cramping and other problems. Make sure you are drinking plenty of water throughout the day, and even more so if you are playing in a hot climate.
- Wear the right gear: Wearing the proper gear for your sport can help prevent summer sports injuries. Make sure you have good quality shoes that fit correctly, and that you are wearing appropriate protective equipment for your sport.
- Listen to your body: Finally, one of the best ways to prevent summer sports injuries is to listen to your body. If you are feeling fatigued or sore, take a break. Don’t push yourself too hard, and make sure you are getting enough rest.
At Island Sports Physical Therapy, we understand the importance of avoiding summer sports injuries. If you do suffer a summer sports injury, our team of physical therapists can help you heal and get back to your favorite activities as soon as possible. We will design a unique, sports-specific program to help you achieve optimal performance and streamline your recovery process.
The summer season opens up new opportunities for fun activities, but it’s important to keep your safety and health in mind. With a few simple tips, you can avoid summer sports injuries and enjoy all your favorite activities. At Island Sports Physical Therapy, we’re here to help you heal if you do suffer an injury. Contact us today to schedule a consultation and learn more!
Most sports injuries and musculoskeletal issues happen to men and women relatively equally. However, some injuries and conditions affect men at a higher rate. In honor of Men’s Health Month, our team at Island Sports Physical Therapy would like to discuss these common injuries to help patients understand them and know how to prevent them when possible. Continue reading to learn more!
Common Injuries And Conditions That Affect Men
Certain orthopedic and sports injuries are, unfortunately, more common in men than others. The likely reason for this is a combination of their profession, sport, and mindset. Male sports are typically contact-centered, and many men work in physically demanding professions. Some of the most common injuries and conditions that are more likely to affect men include:
- Achilles Tendonitis – Achilles tendonitis is a condition that results when the Achilles tendon becomes inflamed. The Achilles tendon is the large tendon at the back of the leg that connects the calf muscle to the heel bone. Achilles tendonitis can be caused by overuse, repetitive motions, or trauma to the area.
- Ankle Sprains – An ankle sprain is a common injury that occurs when the ligaments that support the ankle are stretched or torn. This can happen suddenly, such as when rolling or twisting the ankle, or over time from repetitive motions.
- Hip Pain – Hip pain can be caused by several different issues, including arthritis, tendinitis, bursitis, and muscle strains. This type of pain is often felt in the groin area and can make it difficult to move the hip joint.
- Knee Pain – Knee pain is another common complaint, particularly among athletes. It can be caused by many different issues, including arthritis, tendinitis, bursitis, and meniscus tears. Knee pain can make it difficult to walk, run, or even stand for long periods.
- Lower Back Pain – Lower back pain is a common issue that can be caused by several different factors, including muscle strains, herniated discs, and arthritis.
- Rotator Cuff Injuries – The rotator cuff is a group of muscles and tendons that stabilize the shoulder joint. Rotator cuff injuries are common in male athletes and can be caused by overuse or trauma to the area.
- Shin Splints – Shin splints are a common injury often seen in male runners. They occur when the muscles and tendons around the shin become inflamed from overuse.
While these are some of the most common injuries and conditions that affect men, it is essential to remember that anyone can be affected by any injury or condition. If you are experiencing pain or discomfort, it is crucial to visit Island Sports Physical Therapy to get a proper diagnosis and treatment plan.
Regardless of gender, there are several preventative measures that can reduce your chances of developing a condition or injury. Many sport-related injury risks are connected to your amount of training and how prepared your body is for the demands of your sport. Here are some injury prevention tips from our team here at Island Sports Physical Therapy:
- Stretching – Make sure to fully warm up before physical activity to ensure your muscles are functioning their best. You should also keep them supple by stretching and cooling down after exercise.
- Conditioning – Engaging in sports-specific exercises can help strengthen your muscles and prepare your body to handle the stressors of your activity. Even if you are not an athlete, exercising can help you navigate your daily activities easier.
- Avoid Overuse – Getting enough rest between workouts or strenuous activities is crucial for maintaining your overall health and rebuilding muscle.
Whether a sport, occupation, or hobby led to an injury, our team at Island Sports Physical Therapy is here to help! Our therapists will evaluate your condition and determine effective ways to manage it. Our programs aim to improve your function and mobility, so you can get back to the activities you love. Be sure to contact us today to learn more and schedule an appointment.
Women’s Health Month:
Both men and women are susceptible to musculoskeletal issues, but some certain orthopedic injuries and conditions affect women at a higher rate. Since May is Women’s Health Month, Island Sports Physical Therapy would like to discuss some of the common orthopedic injuries women experience and how they can be prevented. Continue reading to learn more.
Common Orthopedic Injuries in Women
Orthopedic injuries and conditions can present themselves differently among men and women. While the separating factor between two individuals’ risk is their activity, gender can play a role.
When it comes to orthopedic injuries and conditions, women need to be more aware of these unique problems to avoid long-term complications. Some of the prevalent orthopedic injuries women experience include:
- Stress fractures – Stress fractures are small cracks or breaks in the bones that occur due to repetitive overuse. Women are at a higher risk of developing stress fractures because their bones have less muscle mass and density, making them more prone to injury. Common symptoms of a stress fracture include pain, swelling, and tenderness in the area around the fracture.
- ACL injuries – The Anterior Cruciate Ligament (ACL) is one of the most common orthopedic injuries women experience, especially in contact sports like soccer and basketball. This injury occurs when there is a sudden change in direction or an awkward landing following a jump. Women are also more likely to tear their ACL because of the strength differences between their ACL and hamstrings. Common symptoms of an ACL injury include increased pain, swelling, and instability in the knee joint.
- Osteoporosis – Osteoporosis is a condition that affects millions of women globally and is characterized by low bone density, making them more prone to breaks and fractures. Women are more prone to this condition because they lose bone density faster than men during their post-menopausal years. The best way for women to prevent osteoporosis is to maintain a healthy diet and get enough calcium and vitamin D.
Overall, women are at a higher risk of developing orthopedic injuries and conditions due to their physiology and lifestyle factors. By being more aware of these risks and taking steps to prevent them, women can avoid long-term complications and enjoy an active lifestyle for many years to come.
Preventing Orthopedic Injuries
At Island Sports Physical Therapy, prevention is a critical component of our services. Some women are at an increased risk of developing orthopedic injuries due to their physiology or lifestyle choices. If you smoke, have osteoporosis, or play contact sports, you may be more likely to experience an injury. Our staff will assess any risk factors you may have and develop a plan to minimize your chances of injury. Here are some of the ways you can maintain your orthopedic health and prevent injury:
- Eat Healthy – A well-balanced diet is essential for maintaining strong bones and muscles. Be sure to include plenty of calcium-rich foods such as dairy products, leafy green vegetables, and nuts. You should also get enough vitamin D, which can be found in fatty fish, eggs, and fortified milk.
- Exercise – Exercise is vital for maintaining bone density and muscle mass. Weight-bearing activities such as walking, jogging, and lifting weights are especially beneficial.
- Proper Footwear – Wearing shoes that fit well and provide adequate support can help prevent stress fractures and other orthopedic injuries. Avoid high heels and flip-flops, which offer little support.
- Maintain a healthy weight – Excess pounds can increase your risk of developing osteoarthritis, as more weight on the joints weakens muscles and increases the risk of injury.
At Island Sports Physical Therapy, our team is dedicated to helping patients achieve optimal orthopedic health. Our specialists provide comprehensive care to all of our patients to help them reach their goals and lead happy and active lifestyles. Be sure to contact Island Sports Physical Therapy today to request an appointment!
Avoiding Shin Splints
“Shin splints” refer to pain that arises along the shin bone, located on the front of the lower leg. Shin splints are medically known as medial tibial stress syndrome and occur mostly in athletes with intense training routines, such as runners. Shin splints are commonly seen in the spring season due to many people getting back into their running routines this time of the year. At Island Sports Physical Therapy, we treat various spring sports injuries like shin splints. Continue reading to learn how to avoid shin splints when running this spring.
Symptoms of Shin Splints
Tenderness, soreness, or pain occurs in the inner side of the shinbone when you have shin splints. Swelling in the lower leg may also accompany. The pain may only occur when you are active, but eventually, the pain can become continuous and get progressively worse.
Shin Splints Risk Factors
Shin splints are caused by repetitive stress on the shinbone and the connective tissues. You are more likely to get shin splints if you have/do any of the following:
- You’re a runner.
- You increase the duration, frequency, or intensity of exercise suddenly.
- You run on uneven ground.
- You have flat feet or high arches.
How to Prevent Shin Splints When Running
To prevent getting shin splints when running, follow these precautions:
- Analyze your movement patterns when running to determine if a slight change in your running can help decrease your risk of getting shin splints.
- Avoid doing too much running for too long at too high an intensity.
- Choose the proper shoes to wear when running.
- Consider wearing arch supports if you have flat arches.
- Consider wearing shock-absorbing insoles to prevent shin splint symptoms and recurrence.
- Cross-train with another sport that has less of an impact on your shins, such as swimming, walking, or biking.
- Add strength training to your workout to stabilize your lower body and prepare your legs to combat high-impact sports.
Treatment of Shin Splints
If you are experiencing pain in your shins from spring sports, it is most likely due to shin splints. Shin splints can be diagnosed by our physical therapy team based on a physical examination. Some treatment methods that can help relieve shin splint symptoms may include:
- Rest – Shin splints are caused by overuse and intensity, so standard treatment consists of resting from running or any other activity that caused the shin splints for several weeks. You can also substitute running with a lower impact exercise.
- Over-the-counter medication – Nonsteroidal anti-inflammatory medicines such as ibuprofen, aspirin, and naproxen can reduce the pain and inflammation from shin splints.
- Ice – Use cold packs for intervals of 20 minutes, multiple times a day, to reduce inflammation.
- Compression – Wear a compression bandage on your shins to prevent swelling from worsening.
- Physical Therapy– To make your shins feel better, try stretching your lower leg muscles to increase flexibility. A physical therapist will show you the best exercises to help reduce and prevent further symptoms.
- Surgery – In rare cases, surgery may be required to heal shin splints. Surgery is only performed if shin splints do not respond to nonsurgical treatment.
How to Know if Your Shin Splints Healed
People who experience shin splints heal at different rates; however, most cases heal in three to six months. You will be able to notice that your shin splints have healed if the following signs are apparent:
- Your legs are as flexible and strong as they were before.
- You can push hard on previously painful spots.
- You can jog, run, and jump without pain.
Contact Our Facility
Shin splints can put you out from spring sports and exercises, such as running. Our team at Island Sports Physical Therapy can show you how to address shin splints through physical therapy and get you back to the activities you enjoy. Contact our office to make an appointment with one of our physical therapists!