Playing a sport is a great way to be active, stay in shape and gain many mental benefits as well. However, there is also risk for physical and/or brain injury in any sport; some more than others. The following infographic provides great insight to these numbers and will allow for proper precautions to be taken where possible. Whether your child is on a little league or a high school team, or if you’re a in a “weekend warrior” league and even the pros, you need to be aware of the dangers present in the sport you’re involved with and what you can do to reduce the chance for injury. Knowing what risks may be faced gives parents, coaches, schools and the individual athlete the chance to be better prepared and reduce the chance for injury. Please click the photo below for more information and to view the infograpgic.

Shoulder instability is a common injury that occurs during contact and non-contact activities. It is the result of increased laxity (looseness) of the joint capsule and weakness in the shoulder area, specifically the rotator cuff muscles. With a weak rotator cuff, there is an increased risk of developing this “laxity” from overuse. Instability can also develop from a traumatic injury, such as a dislocation. Physical therapy can help to strengthen the rotator cuff muscles and those around the shoulder blade to get you back to doing what you want and help prevent reinjury.

Laxity in the capsule creates looseness in the integrity of the joint. Instability is created when the arm is placed in certain positions and gives the individual a sense that the shoulder is “slipping” out of the socket. Swimmers and pitchers are at high risk due to the repetitive overhead movement of the arm creating the most common reason for shoulder instability; overuse.

Of course the symptoms, location and intensity will all vary. Below are some common symptoms to watch out for if you                     experience shoulder pain:

• Pain with pushing, pulling, or carrying heavy objects
• Pain when performing an overhead activity
• Pain during or after exercise
• A feeling that the shoulder is “shifting” (including in bed at night)
• Fear of putting the shoulder in certain positions
• Numbness and tingling sensations in the affected arm
• Clicking and popping sensations with movement
• Weakness when performing athletic movements, especially overhead and away from the body
• Loss of performance ability in sport activities
• Fatigue with repetitive activity*

A mobility assessment of the shoulder joint in various positions will help a Physical Therapist determine if it’s shoulder laxity leading to instability or another type of injury. They will also include strength tests of the rotator cuff and scapula (shoulder blade). These checks, along with a thorough patient history will aid the PT in making a determination. X-rays or an MRI may be ordered by a physician for a more detailed diagnosis.

Once your Physical Therapist evaluates the extent of muscular imbalances and areas of weakness, they may recommend that you modify or stop movements that exasperate the injury. Alleviating the inflammation and pain should be the first step in treatment. Your PT or physician may also suggest a sling to help with the pain and show you the appropriate way to apply heat and ice to lessen any discomfort.

The program your PT creates will include exercises to build the shoulder’s stability and strength, with a gradual increase to more dynamic and challenging movements specifically geared toward your goals and activity. Manual therapy techniques may be used in conjunction with physical strength training to optimize the results. After your range of motion and strength are restored you will be able to progressively participate in your sport or activity on an interval basis.

How can you prevent shoulder instability? Preventing instability of the shoulder falls into 3 categories:

• Strengthening and stretching the scapular muscles and the muscles of the rotator cuff. Athletes may perform scapular and rotator cuff strengthening exercises 3-4 times per week.
  • Some overhead athletes need to stretch the posterior capsule with instability.
• Monitoring the volume of activity performed. This practice is just as important as strengthening exercises. Baseball players will often use pitch counts to avoid overuse injuries, while swimmers attempt to maintain weekly yardage totals.
• Maintaining proper form and technique. Good coaching on proper form and technique by a qualified coaching professional can be a valuable asset in preventing injuries in the young athlete population.*

If you feel you may be suffering from instability of the shoulder, please contact the Excel or Apex Physical Therapy clinic nearest you to schedule a consultation.

  Locations

*Move Forward – PT’s Guide to Multidirectional Instability

Doing squats is for more than just building strong leg muscles and having a nice backside. Doing them properly and consistently provides many additional health benefits for the whole body. Deep squats are a natural movement for us as children, but as we grow and mature we tend to utilize this position less and less. This in turn creates a reduced amount of strength, mobility and flexibility.  Even beyond the lower body, deep squats help with overall core and upper body conditioning, so these areas are affected as well. The deep squat is considered a compound exercise, where it utilizes multiple muscle groups to complete the movement. It is one of the best all-inclusive exercises one can perform to help gain strength, balance, flexibility and prevent injuries. Click the photo below for five of the top reasons to squat deep and how it helps in these areas.

5 Reasons to Full Squat

By James Speck

As children, we never thought twice about balance; playing all sorts of games that challenged and actually improved our balance; it was just fun. Who could hop on one leg the longest or walk the furthest on a curb without falling are a couple that come to mind. Unfortunately, as we age our motor functions decrease, our sense of limb movement and position lessens and we experience changes in our vision and vestibular system that together affect our sense of stability and steadiness. Unless you’re consistently involved in an activity or sport where your balance is stressed, you are more at risk for injuries and falls in your elder years. So, this is a case of use it or lose it!

According to the Centers for Disease Control and Prevention, approximately 18,000 deaths and 450,000 hospitalizations among those over 65 are due to falls. Many are the result of diminishing balance. Fortunately, even as we age, balance can be improved with proper training. Evidence has shown the fall rate may be reduced by 50% when strength and balance activities are part of an exercise program.

With loss of balance, there is an increased fear that a fall will occur and this can lead to greater inactivity. Physical Therapy can help address this by progressively challenging an individual with specific activities to improve balance. Initially, the therapist will conduct an assessment of one’s balance with specific tests. A program is then specifically designed based on the results of these tests and an individual’s precise needs. A strengthening program is always included and the combination will help increase the patient’s confidence and lessen the fear of falling. A Physical Therapist is specifically trained to create and progress someone through a program like this and will monitor and modify the routine as improvements occur.

There are many ways to maintain and even improve your balance without equipment. You can start at home by standing with your feet side-by-side. If this is too easy, stand on one leg. Incorporate this position into exercises, brushing your teeth, doing the dishes, etc. When starting, make sure you have something to grab onto if you become unsteady. Remember; consult with your doctor or physical therapist if you have concerns about your balance.