The Philadelphia Rock and Roll Half Marathon is one of the most popular races in Philadelphia.  With the race gun going off on Sunday, September 18th, runners are in the final stretches of their long training programs.  Most runners have ramped up to their

Meseret--Female Winner, 2010

maximum long training run and have logged their highest weekly mileage, leaving their bodies primed for injury.   One of the easiest ways to prevent injuries in the final two weeks is to begin tapering your running.  Tapering means running less and resting more.  Most  athletes who have been training for a race 10 weeks or more find tapering the hardest part of the training program as they feel they will lose conditioning.  This does not occur.  In fact, strength improves as your muscles have time to recover, inflamed tendons have time to heal and your immune system gets stronger. 

After the race, unfortunately some aces and pains can become a problem. The most common injuries we see are over-use injuries in nature. If pain does not resolve in a week after the race, it is wise to seek out a Sports Physical Therapist for a quick check-up. 

Starting September 20th,  Excel Physical Therapy and their partners, Apex Physical Therapy are offering free injury or free Functional Movement Screenings at the following locations:

1. The Valley Forge Running Co. ***

2. Philadelphia Runner–Thursday, Sept. 22, 2011  5:30-7:30.  Along with Excel PTs, Dr. Michael Ross-Sports Medicine specialist with The Rothman Institute will be on hand to answer any questions.

3. Philadelphia Runner–Thursday, Sept. 22nd, 2011–after the group run!   7:30-8:30pm

4. Bryn Mawr Running Company–Wednesday, Sept. 28th, 5:00-7:00pm ***

Good Luck with your race!

Should I ice or heat my injury? This is a very common question Physical Therapists are asked. As a general rule we tell people to use

Ice Massage

ice for an injury that just happened and heat for injuries that are more chronic in nature.  Recent injuries (those which occur within 48 hours) can benefit from ice to reduce the swelling and decrease the pain. Be mindful that you can ice as often as every hour, but to not leave the ice on too long (no more than 15-20 minutes to prevent skin irritation).  A barrier such as a light weight towel or pillow case should be used to prevent direct contact of the ice on the skin.  Ice treatments such as an ice massage can be used on more chronic conditions such as over-use injuries (ex: tendonopathy) after activity.

Heat treatments are recommended to help reduce tension in a muscle and help ready muscles for stretching or exercising. Heat is most commonly recommended for chronic conditions and before participating in activities.

Heating is not recommended if an area is swollen due to a recent injury (within 48 hours) , red or very inflamed.  Heat treatments can be accomplished by using a heating pad however, PTs recommend moist heat as it penetrates better.  Remember to keep a barrier (towel) between the heat source and your skin and check often to make sure your skin is not getting too red.  Heat can be left on for the recommended 15-20 minutes but should never be left on for long periods or during sleeping.

Excel Physical Therapy and Apex Physical Therapy have merged to form E & A Physical Therapy. The new company will provide the Philadelphia area with excellent rehabilitation services for musculoskeletal conditions and other injuries.

Philadelphia, PA (PRWEB) August 4, 2011 — Two of the largest privately owned physical therapy businesses in the region have merged to form a new company. Excel Physical Therapy of Philadelphia, PA and Apex Physical Therapy of Blue Bell, PA, are now consolidating operations as E & A Physical Therapy.  The new practice, headquartered in Plymouth Meeting, will feature 22 locations and 60 physical therapists. 

E & A Physical Therapy draws from the experience of both brands, creating a company that will expertly rehabilitate those with musculoskeletal injuries, sports injuries and post-surgical conditions. Physical therapy offers a cost-effective alternative to surgery, disability and medication, and active adults can maintain a better quality of life through the use of personalized rehabilitation and exercise programs. 

Todd Logic, PT  from the Apex ownership team, said that the two companies’ values and patient-centered philosophy made for a perfect match.

“We are energized to strengthen our brand, grow our market share and demonstrate the excellence that physical therapists can provide,” he said.

 “We want to continue to attract the highest quality of physical therapist and provide the one-on-one service that makes our treatment approach so effective.  This merger will help us do that well into the future,” said Jeff Ostrowski, PT  from the Excel ownership team.

About E & A Physical Therapy

E & A Physical Therapy provides rehabilitation for musculoskeletal conditions in outpatient clinics throughout the region under the brands Excel Physical Therapy & Fitness and Apex Physical Therapy & Fitness. The company employs 60 therapists in 22 locations.

For more information, please contact Sarah Walmsley, PT Director of Marketing at Swalmsley(at)excelphsyicaltherapy(dot)com.

 www.excelphysicaltherapy.com

www.apex-pt.com

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Wednesday Night FREE Lectures at Essene Market & Cafe in Philadelphia

J.J. Putz is currently on the disabled list with elbow tendinitis. He has a history of elbow issues and his return could be after the All-Star break or longer depending on his recovery process. His performance at the end of May was very impressive, with 16 saves and a 1.57 ERA, but throughout June his numbers weren’t as notable.

Elbow tendonitis is the inflammation, swelling and irritation of the tendons in the elbow region. There are many causes of elbow tendonitis such as:
- A sudden increase in the intensity of exercise, movement, or activity
- Rapid increase in the frequency or training or exercise
- Repetitive movement of the elbow over a prolonged period
- Poor conditioning of the elbow
- Old age
- A result of injury
- Genetic abnormalities
The symptoms that occur for elbow tendonitis are as follows:
- Pain felt at the back of the elbow where the tendon meets the elbow joint, occurring when extending the arm during and/or after activity
- Inflammation in the elbow area
- A burning or hot sensation around the affected area, which is most common after exercise or activity
- Pain at night or first thing in the morning
- Stiffness when trying to bend the elbow against resistance

Treating elbow tendonitis will in most cases reduce inflammation and relieve pain. Early stages can be treated with resting sand icing the elbow joint. If the elbow doesn’t seem to be getting much better, you might have to rest longer, but if you follow the proper steps and still have pain, is it highly recommended you consult a health professional such as a physical therapist. Addressing the issue early can speed up the healing process and prevent it from being a chronic condition that limits your activities.

Click here to view a video of a technique commonly used by Excel Physical Therapists to help heal elbow tendonitis.

The U.S. Men’s National Soccer Team forward Jozy Altidore suffered a left hamstring strain in USA’s 2-0 victory against Jamaica on June 19, leaving him on the sideline for the next 4-6 weeks. This injury can cause problems for the U.S. due to specific CONCACAF Gold Cup Tournament rules prohibiting replacing a player on the roster during competition.

 http://www.ussoccer.com/News/Mens-National-Team/2011/06/Altidore-Sidelined-46-Weeks-After-Hamstring-Injury.aspx

A hamstring strain is caused by a tear in one or many of the upper leg muscles.  There are three different grades of strains, which also come with their own pain levels.  The first consists of minor tears in muscle, the second is a partial tear, and the third is a full rupture or rigorous tear in the muscle.  There are many ways to treat this type of strain including active release technique, a patented soft tissue manual therapy technique which re-aligns the muscle fibers, stretching, and functional exercises.  A physical therapist can also provide one with stretches and exercises to prevent a pulled muscle.

Here’s a short video on how to properly stretch your hamstrings to help prevent injury:

http://www.excelphysicaltherapy.com/videos/v/active-hamstring-stretch

Active Release Technique (ART) is a patented manual therapy technique used for strains, which is explained in the following link:

 http://www.excelphysicaltherapy.com/videos/v/active-release-technique