Recently, my 13 year old son, who plays a lot of basketball, complained about having pain along the arches of his feet. Initially, I suspected it was probably “growing pains”.  At this age, many kids start to have pain symptoms in their knees (Osgood-Schlatter disease) or heel area (Sever’s disease).  Upon further inspection, we determined that he may have a condition called “accessory navicular syndrome” (ANS).

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Due to the COVID-19 pandemic, many of us are spending hours on our computers and phones. Increased time spent on your computer and phone and less time being active can increase the risk for aches and pains. To add to your exercises or walking routine, here are a few go-to stretches from head to toe that you can do daily to help maintain your flexibility, avoid repetitive strains, address your posture and improve overall well being. Should you participate in these stretches, avoid pain, be safe, and have fun!

If you have any questions or would like to schedule a time to meet with a therapist either in person or through telehealth, please contact the professionals at ProActive Physical Therapy and Sports Medicine at (760) 444-0102.

To ensure patient and staff safety and comfort, we are following all CDC guidelines which include but is not limited to: requiring masks to be worn at all times for all therapists, staff, and patients, requiring therapists to wear gloves while treating, and constant sanitization of equipment and all used surfaces. These stretches can also be found at: https://proactive4pt.com/simple-stretches-while-at-home/

Have you ever had the thought that – “I need to start walking more, but what if I fall?” If you have, you’re not alone with this concern. Avoiding physical activity seems like a small sacrifice compared to the major risk of an injury, especially as we age. Or, you may have recently undergone surgery and are having a hard time understanding why you feel off balance and unstable when returning to activity.

I love youth sports. I love the passion and dedication that young athletes have for the game.  I love to watch teammates bond and friendships grow, forged from countless hours of practice and competition. I love to see the timid athlete find her swagger as she scores her first goal, drains her first three, or runs her PR.

Shelter In Place Stretches (SIPS)

WE HAVE NOT FORGOTTEN ABOUT YOU!!

Due to COVID-19 and the Shelter In Place mandate, many of us are spending hours and hours on our computers and phones. Increased time spent on your computer and phone and less time being active can increase risk for aches and pains. We are sure you are left wondering “what can be done to maintain my fitness and address my aches and pains?”

To add to your exercises or walking routine, here are a few go-to stretches from head to toe that you can do daily to help maintain your flexibility, avoid repetitive strains, address your posture and improve overall well being. Should you participate in SIPS, avoid pain, be safe, and have fun!  If you have any questions or would like to schedule a time to meet with a therapist either in person or through telehealth, please contact the professionals at ProActive Physical Therapy and Sports Medicine at (760) 444-0102.

Our sense of balance comes from three different systems working together:

1.  The vestibular system (inner ear) gives us feedback on our head position and movements.

2.  The visual system allows us to see where we are in relation to our environment.

3.  The proprioceptors, which are located in our muscles, tendons, and joints, give us feedback on where our body is in space.  

We all know we benefit from exercising, aerobic activity, strength training, balance and stretching.  Regular exercise also helps improve bone density, which prevents fractures; improves balance which makes falls less likely. But if walking, or going to the gym has lost its appeal, there are still a variety of ways to achieve your regular exercise.  For example, joining a team is fun, allows you to meet new friends and work toward a common goal. For example, Your local recreation center or YMCA will offer adult leagues for several sports. And with rules for older age groups such as no running or jumping for basketball, it minimizes injuries but is still a good workout. Here is San Diego, we can also find leagues for more social sports such as dodgeball, kickball, and bowling. 

How can we stay fit and healthy as we age?  Keeping an active lifestyle, we need to have aerobic activity and anaerobic activity. But, older individuals also need to emphasize balance and speed to help avoid falls.  Benefits of a consistent fitness routine are improved strength and endurance, reduced stress, improved sleep patterns, lowered blood pressure and cholesterol, weight management, and a potential of slowing the aging process.

There are several areas to be sure to include in your fitness routine:

“Make sure you warm up.”  This is such a common phrase we tell people in the physical therapy setting, and yet many people still may not know exactly what that means.  Whether you are a competitive athlete, or someone who occasionally exercises for health/recreation, a proper warm up is essential prior to any workout.  But what should a warm up look like prior to a workout or competition? Research has shown that a proper dynamic warm up has several benefits that will not only improve your athletic performance but will help in injury prevention as well.  

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Are you experiencing numbness, tingling, or burning pain in your outer thigh?  We often suspect that these types of symptoms are related to our lower back (eg – sciatica).  However, there is a condition called “meralgia paresthetica” (MP) that could be the actual cause of the symptoms.  With sciatica, the sciatic nerve becomes irritated and pain can be felt from the lower back and down the back of the thigh and leg. With MP, the lateral femoral cutaneous nerve becomes compressed or pinched.  This results in tingling, numbness and/or burning on the lateral (outer) aspect of the thigh.

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