by Colin Beattie | Oct 24, 2024 | news
Tennis Elbow Recovery: Timelines, Treatment Options, and Rehabilitation Strategies
Tennis elbow, or lateral epicondylitis, is a common condition characterized by pain and inflammation around the outer part of the elbow. It typically results from overuse of the extensor muscles in the forearm, leading to microtears in the tendons that attach to the lateral epicondyle of the elbow. While it’s often associated with tennis players, it can affect anyone who performs repetitive arm movements, such as manual laborers, musicians, or office workers.
In this blog post, we’ll explore the recovery timelines for tennis elbow, the most effective tennis elbow exercises and evidence-based treatment options, and rehabilitation strategies, including shockwave therapy, which has gained attention as a viable treatment.
Recovery Timelines for Tennis Elbow
The timeline for recovery depends on the severity of the condition, the treatment approach, and how consistently rehabilitation strategies are applied. On average, here are the typical recovery periods:
- Mild to Moderate Tennis Elbow: Conservative treatments can often result in recovery within 6 to 12 weeks. Symptoms may start improving after 2-3 weeks of appropriate rest and therapy, but full resolution of symptoms may take longer.
- Chronic or Severe Tennis Elbow: Recovery can extend to 6 months or longer, especially if there are extensive tendon damage and degenerative changes. In such cases, more aggressive interventions, such as physical therapy or advanced treatments, are needed.
Returning to high-level sports or repetitive activities too early can delay recovery or worsen the condition, so patience is crucial.
Evidence-Based Treatment Options for Tennis Elbow
- Rest and Activity Modification
Resting the affected arm and avoiding activities that exacerbate symptoms are often the first steps in recovery. In the early stages of tennis elbow, taking a break from repetitive activities can help reduce tendon irritation and inflammation. However, complete immobilization is not recommended, as some movement is important for tendon healing.
- Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)
NSAIDs, such as ibuprofen or naproxen, can help manage pain and reduce inflammation in the short term. While they offer symptom relief, they do not address the root cause of the injury and should not be relied on as a long-term solution.
- Physical Therapy
Physical therapy is a cornerstone of tennis elbow treatment. It aims to strengthen the forearm muscles, improve flexibility, and promote tendon healing. Research supports the use of eccentric exercises, which involve lengthening the muscles under tension, as one of the most effective ways to rehabilitate the affected tendons.
Common Physical Therapy Interventions:
- Eccentric Wrist Extensor Exercises: Strengthening the muscles that extend the wrist can help reduce strain on the tendons.
- Soft Tissue Mobilization: Massage techniques and manual therapy to relieve tension and promote blood flow to the injured area.
- Stretching: Forearm and wrist stretches improve flexibility and reduce stress on the elbow.
- Corticosteroid Injections
Corticosteroid injections are sometimes used to reduce inflammation and provide short-term pain relief, particularly for patients who have not responded to other treatments. However, recent studies indicate that while corticosteroids may provide temporary relief, they can delay long-term healing. In some cases, patients may experience a recurrence of symptoms after a few months.
- Platelet-Rich Plasma (PRP) Therapy
PRP therapy involves injecting a concentration of the patient’s platelets into the affected area to promote healing. Several studies have shown that PRP can improve pain and function in people with tennis elbow, particularly in chronic cases. PRP is thought to enhance tissue repair by delivering growth factors that aid in tendon healing.
Shockwave Therapy: A Viable Option for Tennis Elbow
Shockwave therapy, also known as extracorporeal shockwave therapy (ESWT), has gained popularity as an effective treatment for tendinopathies, including tennis elbow. The therapy involves delivering high-energy sound waves to the affected area, which stimulates blood flow, reduces pain, and promotes tissue regeneration.
How Shockwave Therapy Works:
- Stimulates Tendon Healing: By increasing circulation and promoting the growth of new blood vessels, shockwave therapy helps accelerate tissue repair.
- Reduces Pain: It works by altering nerve transmission in the area and reducing chronic inflammation.
- Breaks Down Calcifications: In some cases, shockwave therapy can help dissolve calcium deposits in tendons, which may contribute to pain and dysfunction.
Clinical Evidence:
Several studies have supported the use of shockwave therapy for tennis elbow. Research shows that it can be effective in reducing pain and improving function, especially in cases that have not responded to conservative treatments like rest or physical therapy. However, results can vary, and multiple sessions are often required for optimal outcomes.
Rehabilitation Strategies for Tennis Elbow
- Gradual Strengthening and Loading Programs
Gradual reloading of the extensor muscles with strengthening exercises is crucial in long-term recovery. As pain subsides, a structured strengthening program is necessary to restore muscle balance and prevent re-injury. Eccentric loading programs have been particularly effective in promoting tendon health.
- Bracing and Ergonomic Adjustments
- Counterforce Braces: These braces are worn around the forearm and help to reduce tension on the tendons during activity.
- Ergonomic Adjustments: For people whose work involves repetitive movements, modifying ergonomics can prevent further musculoskeletal strain. Simple adjustments, such as changing wrist positions or using a different grip size on tools or sports equipment, can significantly reduce stress on the tendons during daily activities.
Return-to-Activity Guidance
Rehabilitation isn’t just about reducing pain; it’s about preparing the body for a safe return to activity. Gradually reintroducing activity, with guidance from a physical therapist, ensures the tendons are strong enough to withstand stress without re-injury.
Conclusion
Tennis elbow tendinopathy is a challenging condition, but with a proper treatment and rehabilitation program, most individuals can fully recover and return to their normal activities. The recovery process ranges from a few weeks to several months, depending on the severity and the interventions chosen. Evidence-based treatments, such as physical therapy, eccentric exercises, and shockwave therapy, provide long-term solutions for resolving elbow pain, restoring range of motion and overall managing the condition.
If you’re dealing with tennis elbow, consult with a healthcare professional like those at South Island Physiotherapy to create a tailored treatment plan that includes the latest evidence-based strategies.
By combining rest, physical therapy, and advanced treatments like shockwave therapy, the outlook for tennis elbow recovery is positive.
by Jason Nenzel | Sep 26, 2024 | news
Enhancing Patient Care with Essential Resources and Evaluation Techniques
In the world of physiotherapy, ensuring that treatments are both effective and personalized is essential. This is where evidence-based practice (EBP) comes into play. EBP is about making informed clinical decisions by combining research evidence, clinical expertise, and patient values. But what does it mean in the context of physiotherapy, and why should it matter to you?
In this blog, we’ll explore the concept of evidence-based practice in physiotherapy, its benefits, and how it impacts your care.
What is Evidence-Based Practice?
The concept of evidence-based practice was first introduced by Sackett DL and Richardson WS, pioneers in the field of evidence-based medicine. Their work laid the foundation for clinical practice that emphasizes the integration of best research evidence, clinical expertise, and patient preferences. Sackett’s approach is widely used today, shaping the practice of EBP in fields like physiotherapy.
Evidence-based practice in physiotherapy is an approach that integrates the best available evidence with the clinician’s expertise and the preferences of the patient. It’s a clinical decision-making process that ensures the physical therapist uses the most up-to-date, scientifically supported treatments.
Let’s break it down into its core components:
1. Best Available Evidence
At the heart of evidence based practice is the use of the best available evidence. Physiotherapists rely on systematic reviews, clinical trials, and other high-quality scientific evidence to guide treatment decisions. For example, if you’re dealing with a sports injury, the physiotherapist should rely on research that highlights the most effective clinical practice guidelines and rehabilitation techniques, backed by studies from sources like BMJ or systematic reviews in medical journals to inform their clinical decision making.
2. Clinical Expertise
While research is critical, clinical expertise plays a significant role in making effective decisions. Experienced clinicians know how to adapt evidence-based medicine (EBM) to individual values and circumstances. This expertise ensures that your treatment is personalized based on your condition, how you respond to therapy, and any specific needs you may have.
3. Patient Values and Preferences
In evidence-based physiotherapy, your input is just as important as the research and expertise of the clinician. You have the right to make decisions about your care, and EBP ensures that your values, goals, and preferences are always taken into account. This could mean choosing one type of therapy over another based on your lifestyle, comfort, or specific recovery goals. Ultimately, injury recovery is about collaboration not dictation and evidence-based physical therapy should seek to include patients throughout this process.
Why Evidence-Based Practice is Important in Physiotherapy
EBP is a cornerstone of modern physiotherapy because it provides many key benefits:
- Better Outcomes: By basing treatment on best available evidence, physiotherapists can deliver effective, research-backed interventions that result in improved rehabilitation and faster recovery and more predictable outcomes.
- Up-to-Date Care: Evidence-based physiotherapy ensures that clinicians stay current with the latest advancements in evidence-based medicine, using the most recent and trusted sources of evidence to guide treatment plans.
- Personalized Care: EBP combines scientific findings with your individual preferences, ensuring that treatments are tailored to your needs.
- Cost-Effective Treatments: Relying on evidence-based medicine helps avoid unnecessary or ineffective interventions, leading to more efficient and affordable care.
How Physiotherapists Use Evidence-Based Practice
Here’s how evidence-based practice is applied in real-world clinical practice:
- Asking Clinical Questions: Healthcare professionals who practice evidence based medicine, like those at South Island Physiotherapy, formulate questions in a manner that seeks to create clarity and understanding for both the patient and the clinician. This involves active listening, validation and humility on behalf of the therapist in order to formulate specific questions that guide their diagnostic process.
- Searching for Evidence: They rely on databases like BMJ, PubMed, and the Cochrane Library to find best available evidence and systematic reviews that are relevant to your condition.
- Evaluating the Evidence: Physiotherapists critically appraise the available evidence to ensure that it is reliable and applicable to your situation, often following practice guidelines set by professional bodies.
- Applying the Evidence: After assessing the evidence, clinicians integrate it with their clinical expertise and your preferences to create a treatment plan tailored specifically to you.
- Evaluating Outcomes: Once treatment begins, your physiotherapist will continuously monitor your progress and make adjustments to ensure the best results.
Conclusion
Evidence-based practice is a powerful approach that combines best available evidence, clinical expertise, and patient values to deliver optimal care in physiotherapy. By relying on research-backed treatments and involving you in the decision-making process, physiotherapists can ensure that your recovery is effective, efficient, and tailored to your specific needs.
Whether you’re dealing with an injury, chronic pain, or post-surgical rehabilitation, evidence-based physiotherapy at South Island Physiotherapy gives you the confidence that your care is grounded in the latest science, backed by expert knowledge, and aligned with your personal goals.
Frequently Asked Questions (F.A.Q) About Evidence-Based Practice in Physiotherapy
What is evidence-based practice (EBP) in physiotherapy?
Evidence-based practice (EBP) in physiotherapy is a clinical decision-making process that integrates the best available evidence, clinical expertise, and patient values. It ensures that physiotherapists provide treatments based on the most up-to-date and reliable research while considering individual patient needs and preferences.
Why is evidence-based practice important in physiotherapy?
EBP is important because it leads to more effective treatments and better patient outcomes. By using research-backed interventions, physiotherapists can deliver targeted care that results in faster recovery, reduced pain, and improved mobility. EBP also ensures that care is personalized, making it more patient-centered and cost-effective.
How does a physiotherapist use research evidence in clinical practice?
Physiotherapists search for and evaluate research evidence from reputable sources such as systematic reviews or clinical trials. They critically assess this evidence to ensure it applies to the patient’s condition, then combine it with their own clinical expertise and the patient’s preferences to guide treatment decisions.
What role do patient values play in evidence-based physiotherapy?
Patient values are a crucial component of EBP. Physiotherapists actively involve patients in the decision-making process, taking into account their preferences, concerns, and goals. This ensures that treatments are not only scientifically sound but also aligned with what the patient is comfortable with and motivated to pursue.
How is clinical expertise important in evidence-based physiotherapy?
While research evidence is vital, clinical expertise allows physiotherapists to apply that evidence in real-world settings. Physiotherapists draw on their years of experience to modify and adapt research findings to fit individual patient needs, ensuring treatments are personalized and effective.
How do physiotherapists stay updated with the best available evidence?
Physiotherapists stay updated by regularly reviewing current research evidence from medical journals, attending conferences, and following evidence-based medicine (EBM) guidelines. They also access databases like PubMed, BMJ, and Cochrane Library to find the latest studies and systematic reviews.
What is the difference between evidence-based practice and traditional physiotherapy?
Traditional physiotherapy may rely more on clinician experience and long-established practices, while evidence-based practice emphasizes treatments backed by the latest research evidence. EBP ensures that care is aligned with modern scientific findings, providing more precise and effective outcomes.
How can I know if my physiotherapist follows evidence-based practice?
You can ask your physiotherapist how they make clinical decisions and if they incorporate current research into their practice. A physiotherapist who follows EBP will likely discuss treatment options based on research evidence and explain how these align with your individual needs.
Can evidence-based practice help in rehabilitation after surgery?
Yes, evidence-based practice is highly effective in post-surgical rehabilitation. By relying on best available evidence and systematic reviews, physiotherapists can design personalized rehabilitation plans that promote faster recovery, reduce complications, and optimize long-term outcomes.
References:
- Sackett DL, Richardson WS. Evidence-Based Medicine: How to Practice and Teach EBM.
by Jason Nenzel | Aug 19, 2024 | news
Understanding Posture and Its Impact on Health
Good posture is more than just standing up straight; it’s a vital aspect of your overall health that impacts everything from your musculoskeletal system to your mental well-being. Dynamic posture ensures that your body functions efficiently, while postural stagnancy can contribute to chronic pain, decreased range of motion, and other health issues. In today’s digital world, where many of us spend hours sitting or hunching over devices, understanding the importance of posture is essential.
This blog post delves into how posture affects your health, the consequences of poor posture, and how kinesiology—a field closely related to physiotherapy—can help you correct postural imbalances and improve overall well-being.
What Is Posture?
Posture refers to the alignment of the body’s muscles and skeleton when you sit, stand, or lie down. Good posture maintains the natural curves of the spine, minimizes stress on the musculoskeletal system, and promotes efficient movement patterns. Key characteristics of good posture include:
- A neutral spine
- Shoulders aligned with the hips
- Even weight distribution
- A balanced head position
Why Good Posture Matters
Good posture is essential for overall health. Here’s why:
- Musculoskeletal Health: dynamic posture ensures that bones and joints are in alignment and exposed to a variety of movement opportunities. This allows the brain to assess environmental safety ( reducing the likelihood of pain) and promoting physiological effects such as joint lubrication and parasympathetic regulation. These in turn, reduce the risk of musculoskeletal issues such as back pain, joint pain, and muscular imbalances.
- Chronic Pain Prevention: Poor posture often leads to chronic pain, especially in the lower back, neck, and shoulders. By maintaining good posture, you can prevent or alleviate many forms of chronic pain.
- Efficient Movement Patterns: Good posture promotes efficient movement patterns, reducing the strain on muscles and ligaments and enhancing overall physical performance.
- Respiratory Function: A hunched posture can compress the diaphragm and restrict lung capacity, leading to shallow breathing and reduced oxygen intake. Good posture allows for optimal lung function and better breathing.
- Circulation and Digestion: Proper posture ensures that blood circulates efficiently throughout the body and that internal organs function properly. Poor posture can compress abdominal organs, leading to digestive issues.
- Mental Well-being: Studies suggest that posture can influence mood and mental health and vice versa. An upright posture has been linked to improved self-esteem and reduced stress, while slouching is associated with negative emotions.
The Consequences of Poor Posture
In today’s sedentary lifestyle, poor posture has become increasingly common, leading to various health issues:
- Back Pain and Other Musculoskeletal Problems: Poor posture is a leading cause of lower back pain and other musculoskeletal problems. Over time, it can cause the spine to become sensitive and painful. This in combination with a lifestyle low in general fitness can contribute to conditions such as sciatica and herniated discs.
- Muscular Imbalances: Poor posture can cause certain muscles to become overactive while others weaken, resulting in muscular imbalances that affect overall movement and posture.
- Limited Range of Motion: Postural imbalances can lead to tight muscles and restricted joint movement, reducing your range of motion and making everyday activities more challenging.
- Increased Risk of Injury: Poor posture can lead to improper movement patterns, increasing the risk of injuries, especially during physical activities.
- Fatigue: Poor posture forces the body to work harder to maintain balance, leading to increased fatigue and decreased energy levels.
How Kinesiology Can Help Correct and Improve Posture
What Is Kinesiology?
Kinesiology is the scientific study of human movement, encompassing various disciplines such as biomechanics, anatomy, and physiology. It’s closely related to physiotherapy and focuses on assessing and correcting movement patterns to improve overall health. Kinesiologists use a holistic approach to identify postural issues, address muscular imbalances, and develop customized exercise programs to correct poor posture.
The Role of Kinesiology in Posture Correction
- Postural Assessment: Kinesiologists perform detailed postural assessments to identify areas of imbalance and weakness. This may include observing how you stand, sit, and move, as well as testing muscle strength and flexibility.
- Customized Exercise Programs: Based on the assessment, a kinesiologist will develop a personalized exercise program aimed at correcting postural imbalances. This program may include stretching tight muscles, strengthening weak ones, and improving overall range of motion.
- Ergonomic Advice: Kinesiologists often provide advice on ergonomics, helping you set up your workspace or living environment to promote good posture. This might include recommendations for chair height, monitor placement, and proper sitting posture.
- Manual Therapy: Some kinesiologists use manual therapy techniques, such as massage or joint mobilization, to relieve tension, improve joint mobility, and support better posture.
- Ongoing Monitoring and Support: Posture correction is an ongoing process. Kinesiologists provide continuous support and adjustments to your exercise program, ensuring you make steady progress toward better posture and overall health.
The Science Behind Kinesiology and Posture Correction
Several studies highlight the effectiveness of kinesiology-based interventions for improving posture and alleviating chronic pain:
- Musculoskeletal Improvements: Research published in the Journal of Back and Musculoskeletal Rehabilitation found that participants in a kinesiology-based program experienced significant improvements in posture and a reduction in chronic back pain.
- Enhanced Range of Motion: A study in the Journal of Physical Therapy Science demonstrated that kinesiology-based exercises improved the range of motion and reduced muscular imbalances in individuals with forward head posture.
- Chronic Pain Relief: According to the Journal of Orthopaedic & Sports Physical Therapy, kinesiology-based interventions significantly reduced chronic pain in participants by correcting postural imbalances and improving movement patterns.
- Improved Respiratory Function: Research in the International Journal of Osteopathic Medicine showed that postural correction through kinesiology improved respiratory function, particularly in individuals with a hunched posture.
Practical Tips for Maintaining Good Posture
In addition to working with a kinesiologist, there are several steps you can take to improve and maintain good posture:
- Be Mindful of Your Posture: Regularly check your posture throughout the day, whether you’re sitting, standing, or moving. Make small adjustments to offer the body a variety of movement options.
- Ergonomics: Set up your workspace to promote good posture. Ensure that your chair, desk, and computer are at the right height to keep your spine in a neutral position.
- Strengthen Your Core: A strong core is essential for maintaining good posture. Include exercises that target the abdominal muscles, lower back, and hips in your routine.
- Stretch Regularly: Stretching can help relieve muscle tightness and improve flexibility, making it easier to maintain good posture. Focus on stretching the chest, shoulders, and hip flexors.
- Stay Active: Regular physical activity helps maintain muscle balance and flexibility, which are crucial for good posture. Incorporate a variety of activities, including strength training, cardio, and flexibility exercises.
- Use a Supportive Mattress and Pillow: Your sleeping posture is just as important as your waking posture. Choose a mattress and pillow that support the natural curves of your spine.
Conclusion
Posture plays a crucial role in your overall health, influencing everything from musculoskeletal function to mental well-being. Poor posture can lead to chronic pain, reduced mobility, and impaired bodily functions, but the good news is that it can be corrected. Kinesiology offers a comprehensive approach to assessing, correcting, and improving posture, helping you to address the root causes of poor posture and achieve better health.
Whether you’re experiencing chronic pain, recovering from an injury, or simply looking to improve your posture for long-term health benefits, working with a kinesiologist like those at South Island Physiotherapy can provide you with the tools and support you need to achieve good posture and overall well-being.
by Colin Beattie | Aug 10, 2024 | news
Your Ultimate Postpartum Workout Plan
The postpartum period is a transformative time filled with both joy and challenges. During and after pregnancy and delivery, your body undergoes a significant healing process, and returning to physical activity can play a crucial role in your recovery.
However, it’s important for new moms to approach postpartum exercises with care, as your body has undergone tremendous changes, particularly if you’ve experienced a vaginal delivery or cesarean delivery. This guide explores the 10 best evidence-based exercises to safely and effectively help you regain postnatal fitness, improve your mental well-being, and support your overall health during the initial phase of recovery.
Understanding Postpartum Fitness
Before diving into specific exercises, it’s important to understand what postpartum fitness entails. The postpartum period, also known as the fourth trimester, typically spans the first six weeks after childbirth, although full recovery can take several months or longer. During this time, your body is healing from the physical demands of pregnancy and childbirth, whether through vaginal delivery or cesarean section.
One of the key areas to focus on in postpartum fitness is the pelvic floor. The pelvic floor muscles are often weakened or stretched during pregnancy and childbirth, leading to potential issues such as incontinence or pelvic organ prolapse. Another common concern is diastasis recti, a separation of the abdominal muscles that can occur during pregnancy. Addressing these concerns with targeted exercises can promote a healthier recovery, help reduce these symptoms and improve your overall physical condition.
It’s also important to note that the American College of Obstetricians and Gynecologists (ACOG) recommends that women should aim to engage in physical activity as soon as they feel ready, but they should always listen to their bodies and consult with their healthcare provider before beginning any new exercise routine. Your exercise routine should be tailored to your individual needs and recovery progress.
With these considerations in mind, let’s explore the 10 best exercises for postpartum recovery.
1. Walking: The Perfect Starting Point
Why It’s Effective:
Walking is one of the simplest and most accessible forms of exercise, making it an ideal starting point for postpartum fitness. As a low-impact activity, walking can be initiated almost immediately after childbirth, depending on your comfort level and any specific medical advice you’ve received. Walking helps to gently reintroduce movement, improve cardiovascular health, and boost mood, which is crucial during the postpartum period when women are at a higher risk for postpartum depression.
Evidence:
Numerous studies have shown that walking can significantly improve postpartum recovery by reducing fatigue and improving overall mood. In particular, walking has been found to be effective in reducing the symptoms of postpartum depression, a condition that affects approximately 10-15% of new mothers.
How to Start:
Begin with short, gentle walks around your home or neighbourhood. If you’re recovering from a vaginal delivery, you might feel ready to start walking sooner, while cesarean section recovery might require a bit more time before you feel comfortable walking longer distances. Gradually increase your walking distance and pace as your stamina improves. Listen to your body and avoid overexertion, especially in the early weeks of postpartum recovery.
2. Pelvic Floor Exercises (Kegels): Strengthening the Core
Why It’s Effective:
The pelvic floor muscles play a critical role in supporting the bladder, uterus, and bowel. During pregnancy and childbirth, these muscles are often stretched and weakened, leading to potential issues such as urinary incontinence. Pelvic floor exercises, commonly known as Kegels, are essential for strengthening these muscles, preventing incontinence, and promoting overall core stability.
Evidence:
The American College of Obstetricians and Gynecologists (ACOG) strongly recommends pelvic floor exercises as part of a comprehensive postpartum recovery plan. Research has demonstrated that consistent Kegel exercises can significantly improve pelvic floor muscle strength and function, reducing the likelihood of incontinence and other pelvic floor disorders.
How to Perform:
To perform a Kegel exercise, contract your pelvic floor muscles as if you’re trying to stop the flow of urine. Hold the contraction for a count of five, then relax for a count of five. Repeat this process 10-15 times, several times a day. It’s important to avoid holding your breath or tightening your abdominal or buttock muscles during the exercise. As your pelvic floor muscles strengthen, you can gradually increase the duration of the contractions.
3. Deep Breathing with Abdominal Contraction: Reconnecting with Your Core
Why It’s Effective:
After giving birth, it’s important to reconnect with your core muscles, particularly if you’ve experienced diastasis recti. Deep breathing exercises that incorporate abdominal contractions are a gentle and effective way to begin strengthening your core without placing undue stress on your abdominal muscles.
Evidence:
Research supports the use of deep breathing exercises as an effective way to re-engage the core muscles and promote recovery from diastasis recti. These exercises help to restore function to the transverse abdominis, the deepest layer of abdominal muscles, which plays a key role in core stability.
How to Perform:
Lie on your back with your knees bent and feet flat on the floor. Place one hand on your abdomen. Take a deep breath in, allowing your abdomen to rise as your lungs fill with air. As you exhale, gently contract your abdominal muscles, pulling your belly button towards your spine. Hold the contraction for a few seconds before releasing and taking another deep breath. Repeat this process 10-15 times. This exercise can be done daily and can be incorporated into your routine as you progress through your postpartum recovery.
4. Glute Bridges: Building Lower Body Strength
Why It’s Effective:
Glute bridges are an excellent postpartum exercise for strengthening the glutes, hamstrings, and lower back. This exercise also engages the pelvic floor muscles, making it a comprehensive movement that supports overall core stability. Strengthening the glutes and lower back is particularly important after childbirth, as these muscles play a key role in maintaining proper posture and reducing lower back pain.
Evidence:
Glute bridges are a staple in many postpartum fitness routines due to their effectiveness in targeting multiple muscle groups without placing excessive strain on the body. Research has shown that glute bridges can improve lower body strength and stability, which is essential for daily activities and overall mobility.
How to Perform:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Engage your core and squeeze your glutes as you lift your hips towards the ceiling, creating a straight line from your shoulders to your knees. Hold the bridge position for a few seconds, then slowly lower your hips back to the floor. Repeat for 10-15 repetitions, focusing on maintaining proper form throughout the exercise. As you progress, you can increase the number of repetitions or add a resistance band around your thighs for added challenge.
5. Postnatal Yoga: A Holistic Approach to Recovery
Why It’s Effective:
Postnatal yoga offers a gentle and holistic approach to postpartum recovery, combining physical movement with mental relaxation. Yoga helps improve flexibility, strengthen muscles, and promote relaxation, making it an ideal practice for new mothers. Additionally, the mindfulness aspect of yoga can be beneficial for managing stress and reducing the risk of postpartum depression.
Evidence:
Several studies have highlighted the benefits of postnatal yoga for postpartum women. Research has shown that yoga can significantly reduce symptoms of postpartum depression and anxiety while also improving physical strength, flexibility, and overall well-being. The combination of gentle stretching, strengthening, and deep breathing exercises can support both physical and mental recovery.
How to Start:
If possible, join a postnatal yoga class led by a certified instructor who is knowledgeable about the specific needs of postpartum women. Alternatively, you can follow a guided postnatal yoga routine online. Focus on gentle poses that emphasize breathing, relaxation, and slow, controlled movements. Avoid poses that place excessive strain on the abdominal muscles, especially if you have diastasis recti. Common postnatal yoga poses include child’s pose, cat-cow stretch, and seated forward bends.
6. Modified Planks: Rebuilding Core Strength
Why It’s Effective:
Planks are a highly effective exercise for strengthening the core muscles, including the transverse abdominis, which is crucial for postpartum recovery. However, it’s important to modify this exercise to avoid placing too much pressure on the abdominal muscles, particularly if you’re dealing with diastasis recti.
Evidence:
Modified planks are recommended in postpartum exercise routines because they allow you to rebuild core strength gradually and safely. Studies have shown that modified planks can help improve core stability and reduce the risk of exacerbating diastasis recti, making them a valuable addition to any postpartum workout plan.
How to Perform:
Start on your hands and knees, with your wrists aligned under your shoulders and your knees aligned under your hips. Engage your core and slowly extend one leg behind you, keeping your back straight and your core engaged. Hold this position for 10-20 seconds, then switch to the other leg. As you build strength, you can progress to a full plank position, either on your hands or forearms, but continue to listen to your body and avoid any exercises that cause discomfort or pain.
7. Leg Slides: Gentle Core Activation
Why It’s Effective:
Leg slides are a gentle exercise that helps re-engage the core muscles and strengthen the lower body without placing excessive pressure on the abdominal muscles. This exercise is particularly useful for new mothers who are recovering from diastasis recti or who are looking to gradually rebuild core strength.
Evidence:
Leg slides are often included in postpartum workout routines due to their low-impact nature and their effectiveness in promoting core stability and strength. Research has shown that exercises like leg slides can help improve core muscle activation and contribute to overall postpartum recovery.
How to Perform:
Lie on your back with your knees bent and feet flat on the floor. Engage your core by gently pulling your belly button towards your spine. Slowly slide one leg out straight, keeping your core engaged and your lower back in contact with the floor. Slide the leg back to the starting position and repeat with the other leg. Perform 10-15 repetitions on each side, focusing on maintaining proper form and controlled movements throughout the exercise.
8. Cat-Cow Stretch: Enhancing Spinal Mobility
Why It’s Effective:
The cat-cow stretch is a gentle and effective way to improve flexibility in the spine, reduce lower back pain, and engage the core muscles. This exercise is particularly beneficial for new mothers who may be experiencing discomfort or stiffness in the back due to the physical demands of pregnancy and childbirth.
Evidence:
The cat-cow stretch is a common component of postnatal exercise routines because of its ability to promote spinal mobility and reduce discomfort in the postpartum period. Research has shown that this exercise can help alleviate lower back pain and improve overall spinal mobility, making it an essential movement for postpartum recovery.
How to Perform:
Start on your hands and knees, with your wrists aligned under your shoulders and your knees aligned under your hips. Inhale as you arch your back, lifting your head and tailbone towards the ceiling (cow position). Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine (cat position). Repeat this sequence slowly and fluidly, focusing on your breathing and the movement of your spine. Perform 10-15 repetitions, or as needed, to relieve tension and improve spinal mobility.
9. Side-Lying Leg Lifts: Strengthening the Hips and Glutes
Why It’s Effective:
Side-lying leg lifts are an excellent exercise for targeting the hip abductors and glutes, which play a crucial role in stabilizing the pelvis and supporting overall lower body strength. Strengthening these muscles is particularly important after childbirth, as they help to maintain proper alignment and reduce the risk of pelvic floor dysfunction.
Evidence:
Research has shown that side-lying leg lifts can effectively improve hip strength and stability, which is essential for postpartum women who may be experiencing pelvic discomfort or instability. This exercise is also beneficial for improving overall lower body strength and function.
How to Perform:
Lie on your side with your legs straight and stacked on top of each other. Rest your head on your bottom arm, and place your top hand on the floor in front of you for support. Engage your core and slowly lift your top leg upwards, keeping it straight and in line with your body. Hold the lift for a few seconds, then lower the leg back down with control. Repeat 10-15 times on each side, focusing on engaging the glutes and maintaining a stable core throughout the exercise.
10. Pelvic Tilts: Easing Lower Back Pain
Why It’s Effective:
Pelvic tilts are a simple yet highly effective exercise for mobilizing the lower back and re-engaging abdominal muscles. This exercise is particularly beneficial for new mothers who are experiencing lower back pain or discomfort, as it helps to gently reintroduce movement to the lower back and core.
Evidence:
Pelvic tilts are often recommended by physical therapists as part of a comprehensive postpartum recovery plan. Research has shown that pelvic tilts can help alleviate lower back pain, improve core stability, and support overall spinal health.
How to Perform:
Lie on your back with your knees bent and feet flat on the floor. Place your hands on your lower abdomen. As you exhale, gently tilt your pelvis upward, flattening your lower back against the floor. Hold the tilt for a few seconds, then release and return to the starting position. Repeat this movement 10-15 times, focusing on controlled, gentle movements. This exercise can be performed daily to help alleviate lower back pain and promote overall spinal health.
Conclusion
Postpartum recovery is a gradual and individualized process that requires patience, self-compassion, and careful attention to your body’s needs. The exercises outlined in this guide are by no means exhaustive and are designed to help you safely and effectively re-engage with exercise, improve your mental health, and support your overall well-being during the postpartum period.
It’s important to remember that every woman’s postpartum journey is unique, and there is no one-size-fits-all approach to recovery. The American College of Obstetricians and Gynecologists (ACOG) emphasizes the importance of personalized care, so it’s crucial to listen to your body and consult with your pelvic floor specialist like the ones at South Island Physiotherapy before beginning or progressing any new exercise routine. This is especially important if you have specific concerns, such as diastasis recti, pelvic floor dysfunction, or complications from childbirth.
As you incorporate these exercises into your postpartum workout routine, remember to take it slow and allow your body the time it needs to heal and rebuild. By doing so, you’ll be taking important steps towards a healthy recovery and a stronger, more resilient body, setting the foundation for long-term health and well-being.
by Jason Nenzel | Jul 19, 2024 | news
Effects, Mechanisms, and Supporting Evidence of Myofascial Release Therapy
Myofascial release therapy (MFR) is a type of manual therapy that focuses on relieving tension in the fascia, the connective tissue that surrounds and supports muscles and other structures throughout your body. This therapy may be beneficial for various conditions, particularly those involving muscle and joint pain. Let’s explore the principles of myofascial release therapy, its proposed physiological effects, and the evidence supporting its use.
What is Myofascial Release Therapy?
Myofascial release therapy involves the application of sustained pressure and gentle stretching to the myofascial tissue with the aim of releasing restrictions and tension. This hands-on technique is typically performed by physical therapists, registered massage therapists, and occupational therapists. During therapy sessions, the therapist will massage and stretch the fascia, targeting areas that feel stiff and tight, to improve the elasticity and mobility of the tissue.
Proposed Physiological Effects of Myofascial Release Therapy
1. Reduction of Fascial Restrictions
- Theory: Fascia can become restricted due to trauma, inflammation, or poor posture, leading to decreased mobility and pain. Myofascial release therapy focuses on releasing these restrictions to restore normal function.
- Evidence: Some studies have shown that MFR can increase tissue elasticity and reduce fascial stiffness, which may help improve range of motion and alleviate pain.
2. Pain Relief
- Theory: By releasing fascial restrictions and improving blood flow, myofascial release therapy can reduce pain and discomfort associated with various musculoskeletal conditions.
- Evidence: Some research indicates that MFR can be effective in reducing pain in conditions such as chronic low back pain, fibromyalgia, and plantar fasciitis.
3. Improved Circulation
- Theory: MFR is thought to enhance blood flow to affected areas, promoting healing and reducing inflammation.
- Evidence: Some studies suggest that MFR can improve microcirculation and lymphatic flow, aiding in the removal of metabolic waste products and reducing inflammation.
4. Enhanced Muscle Function
- Theory: Releasing fascial tension can improve muscle function by allowing muscles to move more freely and efficiently.
- Evidence: Evidence supports the idea that MFR can improve muscle activation and coordination, potentially enhancing athletic performance and reducing the risk of injury.
5. Stress Reduction
- Theory: The gentle, sustained pressure of MFR can activate the parasympathetic nervous system, promoting relaxation and reducing stress.
- Evidence: Preliminary research suggests that MFR may have beneficial effects on stress reduction and overall mental well-being.
Evidence Supporting Myofascial Release Therapy
While anecdotal reports and clinical experience have long supported the use of MFR, scientific research has begun to provide more rigorous evidence of its effectiveness. Here are some key findings:
- Chronic Low Back Pain: A systematic review and meta-analysis found that MFR significantly reduces pain and improves functional outcomes in patients with chronic low back pain.
- Fibromyalgia: Studies have shown that MFR can reduce pain, improve sleep quality, and enhance the quality of life in patients with fibromyalgia.
- Plantar Fasciitis: Research indicates that MFR can be an effective treatment for reducing pain and improving function in individuals with plantar fasciitis.
- Carpal Tunnel Syndrome: MFR may help reduce pain and improve hand function in patients with carpal tunnel syndrome.
How Myofascial Release Therapy Works
- Assessment: The therapist assesses the patient’s posture, movement patterns, and areas of pain or restriction. This may involve identifying myofascial trigger points, which are stiff areas in the muscle that cause pain.
- Application of Pressure: The therapist applies gentle, sustained pressure to specific areas of the fascia using their hands, elbows, or specialized tools like foam rollers.
- Stretching and Movement: The therapist may incorporate gentle stretching and movement to help release fascial restrictions.
- Monitoring Response: The therapist monitors the patient’s response to the treatment and adjusts the pressure and techniques as needed.
Self-Myofascial Release
Self-myofascial release involves using tools like foam rollers or roller massagers to apply pressure to the fascia. This can be done at home and is a convenient way to manage pain and maintain flexibility between therapy sessions. Self-myofascial release might involve rolling the foam roller over the muscles and holding pressure on tight spots for 30-60 seconds.
Conditions Treated by Myofascial Release
Myofascial release therapy can help with various conditions, including:
- Myofascial Pain Syndrome: A chronic pain disorder caused by sensitivity and tightness in your myofascial tissues. Pain originates from specific trigger points and can be widespread.
- Low Back Pain: MFR can help alleviate chronic low back pain by releasing tight fascia in the lumbar region.
- Fibromyalgia: MFR may reduce widespread pain and improve quality of life for fibromyalgia patients.
- Carpal Tunnel Syndrome: MFR can relieve pain and improve hand function by targeting the fascia in the wrists and hands.
- Plantar Fasciitis: MFR can reduce pain in the feet by releasing tight fascia in the plantar area.
Benefits of Myofascial Release Therapy
- Pain Relief: MFR can provide significant pain relief for various musculoskeletal conditions.
- Improved Range of Motion: By releasing fascial restrictions, MFR can enhance flexibility and mobility.
- Reduced Stress: The relaxation response elicited by MFR can help reduce overall stress levels.
- Enhanced Muscle Function: Improved fascial mobility can lead to better muscle function and coordination.
Conclusion
The specific physiological changes that may occur during Myofascial release therapy remain a hot topic for debate however it maintains itself as a popular and promising modality for addressing a range of musculoskeletal conditions and improving overall physical function ( at least in the short term). Whether performed by a physical therapist or through self-myofascial release techniques, this type of therapy may benefit those experiencing pain and discomfort from various conditions. More research is needed to fully understand its mechanisms and long-term effects. While current evidence supports its use for pain relief, improved mobility, and enhanced muscle function, It also remains true that progressive loading of the injured region is the most predictable form of intervention to produce durable long-term changes in physiological tissue. As we often state in the clinic, the body is an ecosystem and responds well to active stressors. Passive stressors like MFR are a wonderful adjunct to active exercise in order to facilitate confidence and comfort while pursuing long term results.
If you’re considering myofascial release therapy, consult with a qualified healthcare professionals like the ones at South Island Physiotherapy to determine if it’s appropriate for your specific needs and conditions. By incorporating myofascial release into your wellness routine, you may experience significant improvements in your physical health and overall well-being.
References
- Ajimsha, M. S., Al-Mudahka, N. R., & Al-Madzhar, J. A. (2015). Effectiveness of myofascial release: Systematic review of randomized controlled trials. Journal of Bodywork and Movement Therapies, 19(1), 102-112.
- Kim, J. H., Kim, S. H., & Kim, Y. H. (2014). The effect of myofascial release on pain and functional outcomes in patients with chronic low back pain: A meta-analysis. Journal of Physical Therapy Science, 26(1), 177-179.
- Castro-Sánchez, A. M., Matarán-Peñarrocha, G. A., Arroyo-Morales, M., et al. (2011). Effects of myofascial release techniques on pain and sleep quality in patients with fibromyalgia: A randomized controlled trial. Journal of Manipulative and Physiological Therapeutics, 34(10), 507-513.
- Hanten, W. P., Olson, S. L., Butts, N. L., & Nowicki, A. L. (2000). Effectiveness of a home program of ischemic pressure followed by sustained stretch for treatment of myofascial trigger points. Physical Therapy, 80(10), 997-1003.
- Beardsley, C., & Škarabot, J. (2015). Effects of self-myofascial release: A systematic review. Journal of Bodywork and Movement Therapies, 19(4), 747-758.
- Barnhart, A., Davenport, T. E., & Chinn, L. A. (2017). The effects of myofascial release on the autonomic nervous system response. Journal of Bodywork and Movement Therapies, 21(1), 5-11.
by Colin Beattie | Jul 4, 2024 | news
A Review of This Popular CrossFit and Olympic Weightlifting Exercise
The snatch is a dynamic and powerful Olympic weightlifting movement that involves lifting a barbell from the ground to overhead in one fluid motion. This complex exercise not only demands strength but also requires coordination, balance, and technique. Let’s delve into the primary muscles worked during the snatch and how to perform it safely to maximize benefits and minimize risks.
Muscles Worked During the Snatch
The snatch is a full-body movement that engages multiple muscle groups. Here’s a breakdown of the primary muscles involved:
1. Leg Muscles
- Quadriceps: These muscles are heavily engaged during the initial lift-off from the ground and the catch phase.
- Hamstrings: They assist in the explosive movement and stabilization throughout the lift.
- Gluteus Maximus: Provides power for the explosive extension of the hips.
2. Core Muscles
- Abdominals: Engage to stabilize the torso during the lift.
- Obliques: Assist in maintaining balance and proper form.
- Erector Spinae: These muscles in the lower back are crucial for maintaining an upright posture during the lift.
3. Upper Body Muscles
- Deltoids: The shoulder muscles are heavily engaged during the overhead press portion.
- Trapezius: This muscle helps in shrugging the shoulders to get under the bar.
- Latissimus Dorsi: Assist in the pulling phase and stabilize the bar overhead.
- Rhomboids and Rotator Cuff Muscles: Stabilize the shoulder and maintain proper scapular positioning.
4. Arm Muscles
- Biceps and Triceps: These muscles stabilize the arms during the catch and hold the bar overhead.
- Forearm Muscles: Engage to grip the bar securely.
Steps to Perform the Snatch Safely
To execute the snatch safely and effectively, follow these steps:
1. Setup
- Stand with feet shoulder-width apart, toes slightly pointed out.
- Position the barbell over the middle of your feet.
- Grip the bar with a snatch grip, which is usually slightly wider than shoulder-width.
2. Starting Position
- Lower your hips and bend your knees while keeping your chest up and back flat.
- Ensure your shoulders are slightly in front of the bar.
- Look straight ahead or slightly upward to maintain a neutral spine.
3. First Pull
- Push through your whole foot, lifting the barbell from the ground.
- Keep the bar close to your body and maintain a flat back.
4. Transition (Second Pull)
- As the bar passes your knees, explosively extend your lower body—hips, knees, and ankles (known as the triple extension).
- Shrug your shoulders and pull the bar upward with your arms.
- Keep the bar close to your body and reach full extension with your hips, knees, and ankles.
5. Third Pull and Catch
- As the bar reaches its highest point, pull yourself under the bar.
- Rotate your wrists and elbows to catch the bar overhead.
- Land in a deep squat position with the bar directly overhead.
6. Recovery
- Stand up from the squat position while keeping the bar overhead.
- Ensure your body is fully extended and balanced before lowering the bar.
Snatch Variations
1. Hang Snatch
- Start from the hang position, where the barbell is lifted to the hips before performing the snatch.
- Focuses on the second and third pull, helping to improve explosiveness and technique.
2. Muscle Snatch
- Lift the barbell from the ground to overhead without dropping into a squat.
- Emphasizes upper body strength and pulling power.
3. Dumbbell Snatch
- Perform the snatch with a dumbbell instead of a barbell.
- Great for unilateral training and improving shoulder stability.
4. Kettlebell Snatch
- Similar to the dumbbell snatch but performed with a kettlebell.
- Engages the core and stabilizing muscles more due to the kettlebell’s unique weight distribution.
5. Snatch Balance
- Start with the barbell on your shoulders and perform an overhead squat by dropping under the bar.
- Enhances your ability to stabilize and catch the bar overhead.
Tips for Safe Execution
- Warm-Up Properly: Ensure your muscles are adequately warmed up with dynamic stretches and light cardio.
- Start with Light Weights: Focus on mastering the technique before increasing the weight.
- Use Proper Equipment: Ensure you have appropriate footwear and use a barbell that rotates smoothly.
- Seek Professional Guidance: Consider working with a certified coach or Physical Therapist like the team at South Island Physiotherapy to learn the correct form and technique.
- Listen to Your Body: Avoid pushing through pain. If something doesn’t feel right, stop and assess your form or consult a professional.
- Practice Mobility: Incorporate mobility exercises into your routine to improve flexibility and prevent injuries.
Common Snatch Mistakes
- Pulling with the Arms: Focus on using your legs and hips to generate power rather than relying on your arms.
- Poor Shoulder Mobility: Work on shoulder mobility exercises to ensure you can hold the bar overhead safely.
- Not Keeping the Bar Close to the Body: Keep the bar close during the lift to maintain control and efficiency.
- Incorrect Starting Position: Ensure your hips are low, chest is up, and shoulders are in front of the bar at the start.
- Inadequate Triple Extension: Fully extend your hips, knees, and ankles during the second pull to maximize power output.
Incorporating the Snatch into Your Workouts
- Strength and Conditioning Programs: The snatch is a great addition to strength and conditioning routines, promoting full-body strength and explosiveness.
- CrossFit Workouts: The snatch is a staple in CrossFit training, enhancing functional fitness and performance.
- Sets and Reps: Start with lighter weights and higher reps (3-5 sets of 3-5 reps) to focus on technique. Gradually increase the weight as you become more comfortable.
- Demo Videos: Watching exercise demonstrations from reputable sources like the National Strength and Conditioning Association can help refine your technique. But nothing really substitutes a personalized approach of a trained physical therapist like the ones we have a South Island Physiotherapy.
Conclusion
The snatch is a highly effective exercise for developing explosive power and engaging multiple muscle groups. By understanding the muscles involved and adhering to proper technique and safety guidelines, you can maximize the benefits of this dynamic lift while minimizing the risk of injury. Remember, practice and patience are key to mastering the snatch and achieving your fitness goals. Whether you’re using a barbell, dumbbell, or kettlebell, the snatch can be a valuable addition to your workout regimen, enhancing your strength, coordination, and overall athletic performance.
