Stretch Your Quads!

Hip Flexibility is important for everyone, especially runners and walkers. Flexibility in the quadriceps can improve performance and reduce risk of injury. To stretch the quadriceps, do the following:

Stand next to something you can hold onto so balance is not a worry. Hold on for balance with one hand while you grab your ankle with the other. Allow your knees to be side by side, then extend your hip so the bent knee moves behind the standing knee. Stop and hold when you feel a gentle stretch in the front of your thigh. Hold for 30 seconds, then switch sides. Repeat 3 times on each side.

 

Warm Weather Injuries

Late summer is a great time to be active. The weather is great and there are many options to enjoy it, including biking, swimming, running, golfing and hiking to name a few. Many young athletes are participating in camps and tryouts for fall sports.

Unfortunately, this increase of activity brings with it a higher risk of an injury. Runners, bikers and hikers may choose to stay out longer in the nice weather. Golfers may take a few too many swings. Young athletes may push themselves to the limit to try to make the fall team. Blisters, bruises, aches and strains are common during summer activities.

Proper management of these ailments can result in a quicker return to action. Most injuries can be managed effectively by following the acronym PRICE, which stands for Protection, Rest, Ice, Compression and Elevation.

Protection may mean using a brace or splint to limit painful motion. It can also include covering a blister to prevent further irritation and keep it from getting infected.

Rest is crucial to give the injured area time to heal. A baseball player with a sore arm may have to take some time off from throwing. A sore Achillies tendon may dictate that running be set aside for a time. A week off of activity is a good guideline in most cases.

For acute injuries, application of ice in the first 72 hours is recommended. 20 minutes of cold therapy, 3 – 5 times a day can minimize pain and inflammation. Frozen peas, crushed ice in a ziplock bag or gel packs all work well if placed in a pillowcase or other layering to protect the skin.

Compression during the first 2 – 3 days can minimize swelling. Compression can be in the form of an elastic bandage or a compression sleeve. Be careful not to wrap too tightly and remove if you feel any increase in pain, numbness, tingling or swelling.

Elevation means keeping the injured area above the heart to minimize swelling.

Most injuries do well with PRICE, but some are more serious. For any injury that requires a change in daily activities or continues to be painful after a week of rest, it is recommended that you see YOUR physical therapist.

Finally, warm temperatures increase the risk of cramps and heat stroke. Make sure to take extra rest, seek shade and drink lots of water while enjoying your summer activities.

Meet Jessie!

We are pleased to add Jessie Fannin as our new Physical Therapist Assistant. Jessie lives in Gresham, and is a 2014 graduate of Mount Hood Community College. She enjoys hiking and other outdoor activities. She likes to work with patients of all kinds, but has a special interest in injury prevention in young athletes. Welcome Jessie…we’re glad to have you join our team!