Avoid positions that foster injury. Tight grip and pinch puts strain on small joints of the hand. Add cushioned grips or grip tape to tool handles or purchase tools with ergonomic grip designs. Cushioned grips allow you to get a good grip on the tool while lessening strain on fingers. Use proper body mechanics. Avoid staying in one position for too long. Avoid activities and require gripping for long periods of time. Keep wrists in neutral (straight, not bent up or down). Vary your gardening tasks. Repetitive movements often cause skin, tendon, nerve irritation or joint inflammation. […]
The Illiotibial Band (ITB) is a thick band of fibrous tissue that runs down the outside of your leg from your pelvis to your knee. Some of the buttock and hip muscles attach to it and the ITB co-ordinates how these muscles work and stabilizes the knee – Tightness of the ITB can make subtle changes to the way the knee moves resulting in knee pain. It can lead to patella maltracking, where the kneecap doesn’t glide properly, which is common in conditions such as Runners Knee and Chondromalacia Patella. It can also irritate the bursa, small fluid filled sacs […]
Lateral Epicondylitis, commonly known as Tennis Elbow, is a painful condition involving tendons that attach to the bone, the lateral epicondyle, on the outer aspect of the elbow. Tendon anchors muscle to bone. The extensor carpi radialis brevis (ECRB) muscle is involved in this condition and it helps to extend and stabilize the wrist. There is degeneration in the tendon where it attaches to the bone, causing pain with activities involving lifting, gripping and/or grasping. The majority of people with lateral epicondylitis have never played tennis. Causes include overuse or trauma with a direct blow to the outside of the […]
Plantar Fasciitis Plantar fasciitis (PLAN-tur fas-e-I-tis) is one of the most common causes of heel pain. It involves pain and inflammation of a thick band of tissue, called the plantar fascia, that runs across the bottom of your foot and connects your heel bone to your toes. What you can do: Stretching Self-Massage Ice! Questions? Come in and talk to one of our staff at Elite Physical Therapy or call us at 781-297-0979. We are here to help!
Making time for static stretching in your daily life for better wellness. There seems to be some misunderstanding with the necessity of static stretching in your daily workouts. Many individuals seem to think that there is no value to static stretching based on some past studies that were presented in the media. What many of the studies are suggesting is that static stretching decreases muscle performance and therefore are a waste of a person or athletes time. The truth of the matter is this. If you hold a stretch for longer than 45 seconds there has been evidence that it […]
In recent years we have seen a significant increase in the number of shoulder patients referred to our office. Although at times the onset of symptoms is related to trauma, falls, throwing or lifting injuries, there are many patients that indicate there was no “incident” that precipitated onset of symptoms. Examination often finds some common factors that are likely contributing to increased stress on the shoulder anatomy. Postural findings of forward head and increased thoracic kyphosis often described as “rounded posture” result in the shoulder also positioned forward and rotated inward. Maybe the exact position you find yourself in as […]