This time of year many people want to clean out their closets, reorganize their things, or re-decorate for spring.
The most common injuries with this are neck and shoulder pain. Why is that?
It’s the weekend warrior syndrome with exercise. We usually start to tackle those jobs on the weekends when we can get a lot done all at once. People often find themselves in awkward positions with their neck and arms that they don’t do regularly or haven’t done for a long time.
How long do we spend looking up during the day or having our arms overhead?
Cleaning out closets with shelves of different levels
Washing the base boards and radiators
Cleaning all the windows and putting up screens
All these cause us to hold your arms up overhead, over-reaching to the side and looking up to do it. The other problem is we over reach thinking we will get done quicker especially if on a ladder and that also sets us up for shoulder pain.
Watch the video for tips and exercises you can do to help avoid neck and shoulder pain while Spring cleaning.
Spring time is here, the weather is warming up and it’s time to get back outside in the sunshine.
Are you getting ready to start running outside again? One of the most common issues runners face when starting up a new program is shin splints (Medial Tibial Stress Syndrome). Described as a recurring dull ache along the inner part of the lower two-thirds of the shin bone, shin splints are an overuse injury to the connective muscle tissue surrounding the shin bone. Shin splints can be attributed to the overloading of the lower leg due to a sudden increase in intensity or frequency in activity level fatigues muscles too quickly to properly help absorb shock, forcing the shin bone to absorb most of that shock. This stress is associated with the onset of shin splints. (more…)
Sounds like a delicious sandwich right? BLTs can be a great treat once in a while for lunch but NOT so great when it comes to a healthy spine. As a physical therapist, when I hear BLT, I think “bending,” “lifting,” and “twisting.” These seemingly innocent maneuvers put excessive torque and pressure on the spine and often push the spine beyond its limits resulting in acute or chronic back pain. Most of us take what our spines can do for us, for granted. But the spine is a complex machine made of muscles, bones, joints, nerves and shock absorbers. (more…)
The transverse abdominis (TrA) is our body’s deepest layer of abdominal muscle located underneath the rectus abdominis.
This muscle wraps around the torso acting as a corset to support and protect the internal organs by compressing against the abdominal wall. The transverse abdominis also acts as a stabilizer to the pelvis and the lumbar spine by providing support and preventing improper movement. So why is it important to keep this muscle strong? A weak transverse abdominis may lead to low back pain. When your TrA is weak, it is unable to do its job of stabilizing the pelvis and spine. This creates postural instabilities that can be a cause of pain in the lower back. Keeping this muscle strong allows your pelvis to stay in a neutral position and keeps your lumbar spine supported, which can prevent back pain. (more…)
You may not need to be stressed, depressed, and frustrated.
Have you woken up in the middle of the night to use the bathroom or jumped out of bed in the morning to find that your world is spinning out of control, you can’t walk a straight line, you are nauseous, and maybe even vomiting? Did you rush to the emergency room or your primary care doctor afraid you were having a major medical event? You likely found yourself answering dozens of questions about your symptoms and running through a gauntlet of tests; fearful and anxious about what they were going to say. If so, you are not alone. As many as 35% of individuals over the age of 40, approximately 69 million Americans, have experienced some form of vestibular dysfunction. Vertigo can account for up to 1/3rd of all individuals reporting dizziness to their healthcare provider. And I am a Physical Therapist who treats patients with vertigo. (more…)
You don’t take nonsense from anyone. So why are you just putting up with the body aches and pains you are experiencing while awaiting the arrival of your baby? Pain during pregnancy isn’t something you want to wait out, many of the issues you experience during pregnancy have simple solutions. Besides increasing your comfort and happiness, taking care of yourself now can be beneficial for years to come. Physical therapy is a holistic approach to getting you through a healthy pregnancy. A treatment program will be tailored to your specific needs and to your stage of pregnancy.(more…)
94 Main Street
Gorham, ME 04038
Phone: (207) 839-5860
Fax: (207) 839-2499
South Portland, ME
185 Ocean Street
South Portland, ME 04106
Phone: (207) 799-8226
Fax: (207) 799-9340
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Portland, ME 04102
Phone: (207) 699-4111
Fax: (207) 773-8814
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Gorham: (207) 839-5860
South Portland: (207) 799-8226
Portland: (207) 699-4111