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Physical Therapy is an approach to treating injuries to the body, with an emphasis on strengthening weakened tissues. Therapists are trained to reduce swelling and increase range of motion to injured joints, by utilizing various modalities such as heat, ice, electrical stimulation and ultrasound. Once this is established, an individualized rehabilitation program is prescribed and monitored.
Physical therapy can help with a wide range of injuries and ailments including: back and neck pain, headaches, arthritis pain, sports- auto- and work-related injuries, sprains and strains, and post-surgical rehabilitation. The benefits of successful physical therapy treatment can be enjoyed long-term when adopted with a healthy lifestyle which would included regular exercise and a balanced diet. Below are some questions our patients frequently ask. As you work toward your own recovery, your therapists can answer all of your personalized questions.
Should I use ice or heat for a swollen joint?
Typically, ice with elevation is the best solution, and you’ll hear many doctors or therapists suggest the “R.I.C.E.” protocol – Rest, Ice, Compression and Elevation. So next time your knee is swollen, use massage to reduce swelling, and Rest, Ice, and Elevate.
What can I do about “knots” in my shoulders and neck?
If some recent event caused this strain, usually it is relieved with RICE (see above). If the “knots” are chronic in nature, it is usually a sign of some underlying joint dysfunction or stabilizer weakness in which the knots are actually trying to protect the neck, and will usually not release until the underlying problem is resolved by a skilled, qualified physical therapist.
Why does my heel hurt? Do I have a bone spur?
Plantar fascitis and heel spurs are very common in this century thanks to pavement and hard surfaces. Our lower extremities were designed to be used on a soft flexible surface. So if you have an underlying deformity such as flat feet or wobbly ankles, then you are prone to heel spurs later in life. Walking on a hard surface with an unstable foot and ankle will create tight calf muscles. This progressive tightening of these postural muscles will pull at the heel and can create a bone spur from the tension. Physical Therapy can help, and will usually include deep tissue massage to the calf muscles and bottom of the foot, ice, ultrasound and electrical stimulation, taping of the bottom of your foot, and applying a resting night splint to reduce the calf contracture, hence relieving heel tension.
Why do I get cramps when I run and what can I do to prevent them?
Cramping is typically caused by too much activity/ exercise and dehydration. When we start to dehydrate, we lose electrolytes. The best advice is to stay hydrated with electrolyte-filled sports drinks and to eat foods containing electrolytes (such as bananas, which are rich in potassium.)
What’s more important when coming back from an injury, stretching or strengthening?
They are equally important. Strong muscles support your joints, and flexible muscles allow you to perform without joint strain or muscle pulls. Check with your physician or physical therapist, and as your condition improves, incorporate both stretching and strengthening
I have a bad lower back and was told that I need to strengthen my abdominal muscles. Which ab exercises should I avoid to not further strain my back?
People figure just doing sit ups and crunches will cure their aching back, but unfortunately the answer is not so simple. The first step is to find the cause of the back problem, which may or may not include weak abdominals. A qualified physical therapist, chiropractor or physician can help diagnose your condition and develop a specific treatment plan to help alleviate your back pain, which may include abdominal toning. The abdominal muscles do act as a support system to the lower back and do need to have a certain tone about them in order to support a healthy back. Sit ups, or modified versions of sit ups, work the abdominals in a moving fashion. The function of the abdominals in regards to a healthy back is to act as a stabilizer. The back and stomach muscles act in a co-contracted state in order to keep the pressure off the discs, joints, and nerves in the back. So the best type of abdominal work to do for resolving your “bad back” is the type of contraction that mimics the abdominals’ normal function. Core stabilization exercises, Pilates, and yoga maneuvers mimic a lot of the different functional holding patterns of the abdominals.
About Bay State Physical Therapy: Bay State Physical Therapy has 18 locations serving Boston and the South Shore. We offer personalized physical therapy in a comfortable setting and appointments are available within 24 hours. Visit us online at www.baystatept.com, or call 866.2963.BSPT.
