The Problem with ACL Injuries

Anterior Cruciate Ligament (ACL) injuries are a common and often serious issue, especially for athletes and active individuals. Traditionally, the common belief was that a ruptured ACL has very limited capacity to heal on its own, leading to long–term limitations or the need for surgical intervention.

A New Perspective: The Cross Bracing Protocol

Recent research, however, is shedding light on a novel approach: the Cross Bracing Protocol (CBP). This non–surgical method offers a possible alternative for patients that may not be able to have surgery, can’t afford it, or are looking for non–surgical alternatives.

How Does the Cross Bracing Protocol Work?

The CBP involves immobilizing the knee at specific angles over time, using a brace. This position is maintained for a period, followed by a carefully managed rehabilitation process. This approach aims to reduce the gap between torn ACL tissues, facilitating natural healing.

Promising Outcomes with the CBP – But Caution Should Be Exercised With Interpretation Of The Results

Studies indicate that this method is surprisingly effective. A significant number of patients showed signs of ACL healing when managed with the CBP, as evidenced by MRI scans. These patients not only experienced ACL healing but also reported better knee function, quality of life, and a higher rate of returning to sports.

Key Takeaways from Recent Research

High Rate of Healing: A striking 90% of patients showed evidence of ACL healing following the CBP.

Improved Function and Quality of Life: Those with better healing outcomes reported higher scores in knee function and overall quality of life.

Return to Sports: A higher percentage were able to return to their pre–injury level of sports activity.

What This Means for You

If you or someone you know is facing an ACL injury, the Cross Bracing Protocol offers an alternative to surgery. It’s crucial to consult with healthcare professionals who are familiar with this protocol and can guide you through the process.

This non–surgical method of treatment is still novel, and more clinical research is necessary. However, this study does offer an alternative that many patient and healthcare providers rarely considered, especially with the inclusion of this new bracing protocol.

Seeking Professional Guidance

Are you considering your options for ACL injury treatment? Contact us to learn more about the Cross Bracing Protocol and to see if it’s an option for you.

Chances are you’re going to need surgery, but this new research paper suggests there are alternatives to traditional treatment

Reference:

Healing of acute anterior cruciate ligament rupture on MRI and outcomes following non–surgical management with the Cross Bracing Protocol

What are wall squats?

Wall squats are a simple exercise that can help lower blood pressure, especially systolic blood pressure. Systolic blood pressure is the top number on your blood pressure reading, and it’s the pressure your blood puts on your artery walls when your heart beats. High systolic blood pressure is a major risk factor for heart disease and stroke.

How to do a wall squat

To do a wall squat, stand with your back against a wall. Slide down the wall until your thighs are almost parallel and gradually working having them parallel to the ground. Hold this position for 30–60 seconds. Slowly slide back up the wall to standing.

Work your way up to the point that you can hold it for 2 minutes. Then repeat it 3 times, so you have completed 4 repetitions. This is the number of repetitions that participants in the research study completed.

Tips for wall squats

• If you're new to wall squats, start with shorter holds and gradually increase the time as you get stronger.
• You can make wall squats more challenging by holding a weight in your hands or by squatting lower.
• Be sure to keep your back straight and your core engaged when doing wall squats.

Benefits of wall squats

Wall squats can help to lower blood pressure, improve heart health, and strengthen your legs. They are also a low–impact exercise, which means they are easy on your joints.

Conclusion

Wall squats are a simple and effective exercise that can help to lower blood pressure and improve your overall health. If you have high blood pressure, talk to your doctor or physical therapist before starting any new exercise program.

Ask your physical therapist or doctor if wall squats are right for you.

We all have busy lives, especially when the year is ending. But even in the busy times, it’s important to take care of our bodies. If you have pain in your neck, back, shoulders, hips, knees, or ankles, or if you have sprains, strains, or tendinitis, seeing a physical therapist before the year ends can be a great idea. Here’s why:

Save Money on Your Treatment

Insurance can be a tricky thing, but one thing is for sure – most insurance plans reset on January 1st. That means if you’ve already paid a lot towards your deductible, it might cover your physical therapy sessions. So, by seeing a physical therapist now:

• You can use your insurance benefits before they reset.
• You might save money on the cost of treatment.
• You’ll spend less of your own money on healthcare.

It’s a smart money move that helps you get the care you need without breaking the bank.

Enjoy a Comfortable Holiday Season

The holiday season is all about having fun, spending time with family, and relaxing. But if you’re in pain, it can be hard to enjoy this special time. Seeing a physical therapist can help:

• Stop small pains from becoming big problems.
• Learn exercises that can make your pain go away.
• Get tips on how to do holiday activities without hurting yourself.

You’ll be able to enjoy the holidays more when you’re not in pain.

Get Ready for a Healthy New Year

Many people make New Year’s Resolutions to exercise more or get fit. If you’re planning to be more active next year, seeing a physical therapist can help you:

• Understand what your body can do safely.
• Make a workout plan that’s right for you.
• Learn how to exercise without getting hurt.

This way, you’ll be all set to start your New Year’s Resolutions with a strong and healthy body.

In conclusion, seeing a physical therapist before the year ends is a smart choice. It helps you save money, enjoy a pain–free holiday season, and get ready for a healthy new year. So, don’t wait! Make an appointment with a physical therapist today and take the first step towards feeling great.

If you have hip pain, you're not alone. Hip pain is a common condition that affects people of all ages. But there is good news: a new study has found that exercise therapy is effective in reducing pain and improving function in patients with hip osteoarthritis (OA).

What is exercise therapy?

Exercise therapy is a type of physical therapy that uses exercise to improve physical function. Exercise therapy can help to reduce pain, improve range of motion, strengthen muscles, and improve balance and coordination.

What does the research say?

The study, which was published in the journal PMC, reviewed 18 clinical trials that evaluated the effect of exercise therapy on pain and function in patients with hip OA. The study found that exercise therapy had a beneficial effect on both pain and function, both immediately after treatment and at 6–9 months after treatment.

How does exercise therapy work?

Exercise therapy works in a number of ways to reduce pain and improve function in hip OA. Exercise can help to:

• Strengthen the muscles around the hip joint
• Improve range of motion in the hip joint
• Reduce inflammation in the hip joint
• Improve balance and coordination

What types of exercises are beneficial for hip OA?

There are a variety of exercises that can be beneficial for hip OA. Some specific exercises that may be beneficial include:

• Hip strengthening exercises, such as hip bridges and clam shells
• Range–of–motion exercises, such as hip circles and leg swings
• Aerobic exercises, such as walking, swimming, and biking

Our Recommendations – See A Physical Therapist First

If you have hip pain, we recommend that you see a physical therapist first. A physical therapist can help you to get a diagnosis and develop a treatment plan. They can also help you to learn exercises to reduce pain and improve function, develop a safe and effective exercise program, modify your activities to avoid further pain, and use assistive devices, such as canes and walkers, to help you with your activities.

What is Osgood–Schlatter Disease?

Osgood–Schlatter Disease (OSD) is a common condition affecting the knees of growing adolescents, particularly those engaged in sports or physical activities. It manifests as pain, swelling, and tenderness below the kneecap at the top of the shinbone. This occurs due to the stress placed on the growth plate in the knee during rapid growth spurts, often exacerbated by repetitive jumping and running.

Who is at Risk?

While OSD can affect any adolescent, it is more prevalent among those who are actively involved in sports like soccer, basketball, and gymnastics. Both boys and girls are susceptible, although the condition tends to occur at different ages due to the timing of growth spurts—usually between 12–14 for boys and 8–12 for girls.

How is it Managed?

Medical Treatment

Initial treatment often involves the R.I.C.E. protocol—Rest, Ice, Compression, and Elevation. Over–the–counter pain relievers like ibuprofen may also be recommended for symptom relief.

Role of Physical Therapy

Comprehensive Assessment

A physical therapist starts by conducting a thorough evaluation of your child's knee condition, including range of motion, strength, and functional limitations. This assessment forms the basis for a personalized treatment plan.

Tailored Exercise Programs

Physical therapists design exercise programs specifically tailored to your child's needs. These may include:

• Isometric Exercises: To improve muscle strength without joint movement, thereby reducing stress on the knee.
• Stretching Exercises: To improve flexibility in the quadriceps and hamstrings, which can relieve tension and pain.
• Balance and Proprioception Exercises: To improve joint awareness and control, reducing the risk of further injury.

Pain Management Techniques

Beyond exercises, physical therapists may employ various pain management techniques such as:

• Shockwave, Ultrasound, or Other Passive Modalities for Pain Relief and Healing:
• Electrical Stimulation: Uses electrical currents to activate muscles, which can help in pain relief and muscle strengthening.

Gait and Posture Analysis

Improper gait, running techniques, and poor posture can exacerbate OSD symptoms. A physical therapist can analyze and correct these aspects to minimize stress on the knee joint.

Education and Prevention

Physical therapists educate both parents and athletes on how to manage symptoms at home and how to prevent future occurrences through proper warm–up, stretching, and strength training routines.

Take Action Now

If your teen athlete is experiencing persistent knee pain, don't wait for the condition to worsen. Consult a physical therapist for a comprehensive evaluation and treatment plan tailored to your child's specific needs.

For More Information And To Schedule An Appointment, Contact Us Today. Your Child's Well–Being Is Our Top Priority.

For decades, scientists have repeatedly proven that exercise can be beneficial for patients with osteoarthritis (often diagnosed in the shoulder, hip, and/or knee).

Here are exercise tips that will inspire you to exercise and also seek out the care of one of our physical therapy experts for a tailored and personalized program to help you manage your osteoarthritis.

1. Use a Stationary Bike
   • Stationary bikes provide a low–impact way to engage in cardiovascular exercise without putting excessive strain on the joints affected by osteoarthritis.
2. Use Repeated Movements
   • Repeated movements help to lubricate the joints and can improve both flexibility and strength over time.
3. Progressive Sit to Stand to Box Squats
   • Progressing from simple sit–to–stand movements to box squats allows for a gradual increase in difficulty, helping to build strength without causing undue stress on the joints.
4. Prioritize the Posterior Lower Extremity Muscles
   • Focusing on the muscles at the back of the legs, such as the hamstrings and calf muscles, can help provide better support for the knee and hip joints, which are often affected by osteoarthritis.
5. Stagger Treatment Out
   • Instead of cramming all your exercises into one session, stagger them throughout the week to allow for adequate recovery and minimize pain.
6. Use Household Items for Resistance
   • Items like water bottles or stair steps can serve as makeshift weights, making it easier to engage in resistance training at home. A weighted backpack can also be used for added resistance.
7. Emphasize Slow Eccentric Exercises
   • Slow, controlled movements during the eccentric phase of an exercise can help to build muscle strength without causing a flare–up in symptoms.
8. Have a Physical Therapist Create an Exercise Routine that You Can Tolerate and Is a Positive Experience
   • It's crucial to create a routine that is not only effective but also enjoyable, as this will increase the likelihood of long–term adherence.
9. Understand that You May Have Pain During Exercise, but Over Time, It Will Subside
   • It's natural to experience some discomfort when starting a new exercise regimen, but this should decrease as your body adapts.
10. Understand that It Took Decades to Develop Osteoarthritis, and It Will Take Some Time to Improve
    • Improvement will not happen overnight. Patience and consistent effort are key to managing osteoarthritis symptoms effectively.

Take the Next Step

If you're struggling with osteoarthritis and want to reduce your pain and improve your exercise tolerance, consult one of our physical therapists for a tailored treatment plan.

Schedule your physical therapy consultation today and take the first step towards a healthier, more active lifestyle.

Reference:

OARSI Guidelines for the Non–Surgical Management of Knee Osteoarthritis

For years, the relationship between testosterone therapy and cardiac health has been a subject of debate. Recent findings from a Cleveland Clinic–led trial offer new insights, suggesting that testosterone replacement therapy (TRT) does not increase the risk of major adverse cardiac events in men with low testosterone levels who also have preexisting or a high risk of cardiovascular disease.

The TRAVERSE Trial: A Closer Look

The Testosterone Replacement Therapy for Assessment of Long–term Vascular Events and Efficacy Response in Hypogonadal Men (TRAVERSE) trial was a comprehensive study involving over 5,000 men aged 45 to 80. The study found that TRT did not result in a higher incidence of major cardiac events compared to a placebo. However, it's essential to note that those on testosterone did show a higher incidence of atrial fibrillation, acute kidney injury, and issues arising from blood clots.

Exercise and Cardiac Health: The Role of Physical Therapy

While TRT may be a viable option for some, exercise remains a cornerstone of cardiac health. Physical therapists can offer specialized exercise programs tailored to individuals with heart disease, making physical therapy an excellent first choice for most pain and musculoskeletal disorders before considering drugs, injections, or surgery.

Caution and Consultation

Despite the promising results, experts still urge caution when considering TRT, especially for those with preexisting cardiac conditions. Always consult a healthcare provider for a comprehensive evaluation before starting any form of testosterone therapy.

If You Aren’t Exercising & Have Low T, Ask Your Doctor

The TRAVERSE trial brings a new layer of understanding to the complex relationship between testosterone therapy and cardiac health. However, it's crucial to approach TRT with caution and always under medical supervision.

If you're concerned about low testosterone levels and cardiac health, consult a medical professional for a thorough evaluation. And remember, exercise is not just an option but a necessity for maintaining good cardiac health. Consult a physical therapist to guide you through a safe and effective exercise regimen tailored to your needs.

References

• Cleveland Clinic–Led Trial Finds Testosterone–Replacement Therapy Does Not Increase Incidence of Major Adverse Cardiac Events for Men with Low Testosterone
• Cardiovascular Safety of Testosterone–Replacement Therapy

Pickleball has seen a meteoric rise in popularity over the past few years, particularly among adults aged 40 and older. According to the Sports & Fitness Industry Association, the number of pickleball players in the United States surpassed 3.3 million in 2020.

With this surge in participation comes an increase in sports–related injuries. A study by the American Academy of Orthopaedic Surgeons reported that pickleball injuries have risen by approximately 21% in recent years.

While injuries can occur in various parts of the body, the shoulder stands out as a particularly vulnerable area. Whether it's due to the repetitive overhead motions or poor technique, shoulder pain and injuries are becoming a growing concern among pickleball enthusiasts.

Common Shoulder Injuries in Pickleball: A Closer Look at Rotator Cuff Tears

Shoulder injuries in pickleball can range from mild strains to more severe conditions like rotator cuff tears. The rotator cuff is a group of four muscles and their tendons that stabilize the shoulder joint. Tears can occur either due to acute trauma, like a sudden fall, or through chronic wear and tear from repetitive overhead motions. Symptoms often include pain, especially when lifting the arm, weakness, and limited range of motion. Overuse or improper technique can exacerbate these issues, leading to chronic pain and limited mobility.

Why Physical Therapy is the Best First Choice

Physical therapy stands as the most effective first line of treatment for most musculoskeletal disorders, including pickleball–related shoulder injuries. Unlike medications, injections, or surgery, physical therapy addresses the root cause of the problem.

How Physical Therapy Can Help

• Patient Education: A physical therapist educates you on proper pickleball techniques and shoulder mechanics to prevent future injuries.
• Pain Relief: Therapeutic exercises and modalities like ultrasound can significantly reduce pain.
• Recovery of Mobility: A tailored exercise regimen improves range of motion and strengthens the shoulder muscles.
• Return to the Court: Physical therapy aims to restore your ability to play pickleball safely and effectively.

Take the Next Step

If you're experiencing shoulder pain from playing pickleball, don't wait for the condition to worsen. Consult a physical therapist today to start your journey towards a pain–free life and a swift return to the pickleball court.

Call to Action: Schedule your physical therapy consultation today and take the first step towards a healthier, more active lifestyle.

References:

• Mayo Clinic: Rotator Cuff Injury
• Mayo Clinic: Frozen Shoulder

Here’s yet another reason why you should seek out physical therapy treatment if you are experiencing acute back or neck pain (less than 6 weeks old).

If you are suffering from acute back or neck pain, you may want to think twice before reaching for prescription opioid painkillers. New research shows that opioids provide no significant pain relief compared to placebo for these common conditions.

The Study

The OPAL study, published in The Lancet, is the first large, placebo–controlled trial examining the efficacy of opioids for acute back and neck pain. Researchers in Australia recruited 347 patients with back or neck pain of less than 12 weeks duration.

Participants were randomly assigned to receive either an opioid painkiller (oxycodone–naloxone) or an identical placebo pill, along with recommended care, for up to 6 weeks.

Key Findings

• At the 6–week mark, there was no significant difference in pain levels between the opioid and placebo groups. If anything, the placebo provided slightly better pain relief.
• More participants in the opioid group experienced opioid–related side effects like constipation.
• The placebo group reported better functioning and lower healthcare usage during the 12–month follow–up period.

Takeaways for Back and Neck Pain Sufferers

This well–designed study provides compelling evidence that opioids should not be a first choice for acute back or neck pain. The risks of side effects outweigh any potential benefits.

Instead, try these safer and often more effective approaches recommended by guidelines:

• Over–the–counter pain relievers like ibuprofen or acetaminophen
• Applying heat or ice to the painful area
• Gentle stretches and exercises
• Physical therapy modalities like ultrasound or massage

Of course, severe or worsening pain warrants a call to your healthcare provider. But for routine back and neck strains, opioids are not likely to help and could cause harm.

If you have any questions about managing your back or neck pain, feel free to contact our office. Our physical therapists can provide customized exercise and treatment plans to help get you feeling better fast.

Reference

Opioid Analgesia for Acute Low Back Pain and Neck Pain

Very Low–Calorie Diets (VLCDs)

Pros

• Rapid Weight Loss: VLCDs can lead to medically necessary rapid weight loss, especially for those with obesity or needing bariatric surgery.
• Diabetes Remission: Research shows potential benefits in diabetes remission.

Cons

• Lack of Skills for Healthy Eating: These diets may not equip individuals with the skills needed for long–term healthy eating.
• Potential Side Effects: Dizziness, irritability, and headaches may occur.

The Bottom Line

Moderate daily calorie restriction may be a safer and more sustainable approach.

Microbiome Diets

Pros

• Personalized Approach: Microbiome testing offers personalized dietary recommendations based on gut bacteria composition.

Cons

• Limited Understanding: The science is still emerging, and the relevance of microbiome/food correlations is not fully understood.

The Bottom Line

A balanced and varied diet rich in plant foods can improve gut health without expensive testing.

DNA Diets

Pros

• Genetic Insights: DNA analysis can provide insights into individual genetic factors related to diet.

Cons

• Lack of Practicality: The science is still too unsophisticated for truly customizable weight–loss plans.

The Bottom Line

DNA plans may be expensive and offer limited practical action points.

Metabolism Hacking Diets

Pros

• Potential Benefits for Insulin Resistance: Glucose monitoring can be useful for those with insulin resistance or diabetes.

Cons

• Expensive and Invasive: These diets can be costly and may promote health anxieties.

The Bottom Line

Investing in nutritious whole foods may be a better option.

App–Based Behavioral Change Diets

Pros

• Psychological Approach: Apps like Noom and Second Nature offer psychological insights and coaching.

Cons

• May Not Suit Older Users: Being app–based, they may not be suitable for those uncomfortable with smartphones.

The Bottom Line

These apps offer another tool for those struggling with weight loss.

Plant–Focused Diets

Pros

• Health and Sustainability: Reducetarianism promotes good nutrition, eco–friendliness, and potential weight loss.

Cons

• Potential Nutrient Shortages: Care must be taken to ensure adequate intake of nutrients like calcium and iron.

The Bottom Line

A gradual shift towards reducetarianism can be a healthy and sustainable way to eat.

Conclusion

2023 brings a variety of diet trends, each with its unique approach and potential benefits. For those 40 and older, understanding these trends can help you make better choices for your health and well–being. It’s essential to consult with healthcare professionals to find the right diet that suits individual needs and preferences.

If you have any questions or need help navigating these diet trends, don’t hesitate to reach out to us. We can refer you to a good nutritionist and/or dietician. On the physical side of things, we can provide personalized guidance and support to complement your dietary choices and support your overall wellness journey.