Blog

Benefits of Pre and Post-surgical Rehab

Pre and post-surgical rehab is often recommended for those having orthopedic surgery. These types of surgeries could include foot, ankle, knee, hip, wrist, hand, shoulder, neck, and spine surgeries. Rehab can, however, be beneficial for just about any type of surgical procedure. Our trained Physical Therapists can put together both a pre and post-surgical rehabilitation plan for an individual preparing for surgery. The following are several important benefits of having pre and post-surgical rehab.

Benefits of Pre-Surgical Rehab

This is often called prehabilitation, and it helps an individual prepare physically and mentally for a surgical procedure. There are several benefits of going to rehab before your surgery.

• Faster Recovery– Learning the exercises you’ll need to do before surgery trains your muscles in advance. This will make post-surgical rehab easier and more effective. PT in Motion News states that even a few sessions of physical therapy prior to surgery can reduce post-operative care for some patients.
• Fewer Complications– The weaker and frailer an individual is, the more likely it is that the person will experience complications such as infection after a surgical procedure. Prehab can increase strength and immunity prior to surgery.
• Less Anxiety– Patients that have undergone some sort of prehab are often less prone to anxiety or stress prior to the surgery. Starting a process of physical activity that improves strength, endurance, and flexibility can improve overall confidence that the procedure will be successful.

Benefits of Post-Surgical Rehab

It’s important to start a post-surgical rehabilitation plan as soon as your doctor states that you’re ready. The following are a few of the benefits of post-surgical rehab.

• Improve Circulation– Improved circulation not only facilitates faster healing but reduces the chance of a blood clot forming. Something as simple as massage can improve circulation. Many types of basic exercises and simple movements prescribed by a physical therapist can promote increased blood circulation.
• Reduce Pain and Swelling– The right type of post-surgical treatment can help reduce the amount of pain and swelling you experience after your surgery. Icing and ultrasound are both techniques a physical therapist may use to reduce localized swelling and pain. According to PT in Motion News, patients that received the same day, post-operative physical therapy needed fewer opioids after knee surgery.
• Regain Lost Strength– The more quickly you regain strength and stamina, the more quickly you’ll get back to your daily routine. A physical therapy program can be designed to target the specific areas in your body that need to be strengthened after surgery.

Contact our Foothill Ranch Physical Therapy, Lake Forest Physical Therapy, or Placentia Physical Therapy locations to learn more.

Read More

7 Simple Activities To Increase Your Physical Health

Did you know that 80 percent of the U.S. population falls short of the Physical Activity Guidelines recommended by the Department of Health and Human Services? Here are seven simple activities from our physical therapist to increase your physical health.

1. Walk Instead of Drive

Many people automatically get into their cars even for a brief trip to the mailbox or corner store. What if you spent an extra few minutes each day walking instead of driving? It might not sound like much of a workout, but walking increases circulation exercises your legs and feet, sheds excess pounds, keeps your joints limber, and helps to release stress.

2. Get a Bicycle

If that trip to the corner store takes too much time on foot, maybe it’s time you remembered how to ride a bicycle. Cycling exercises different muscles than walking, making it a valuable complement to that discipline when you need to go a little farther and a little faster. It also provides you with a significant cardio workout.

3. Take Up a New Sport

Getting that extra activity doesn’t have to be a chore; it could just as easily take the form of new fun. Have you thought of taking up tennis, golf, surfing, swimming, running, or a team sport such as soccer or softball? These sports all offer different physical benefits, and they all get you up and moving.

4. Join a Yoga Class

Physical activity isn’t always a matter of running or jumping around at a frenetic pace. Yoga offers profound benefits to the body and mind by releasing stress, stretching muscles, increasing your range of motion, and helping you master your breathing. A yoga class offers structured learning as well as a positive social environment.

5. Stand at Your Desk

Standing desks have become all the rage in workplaces, and for good reason. Standing at your desk instead of sitting can help prevent unwanted weight gain, regulate blood sugar levels after meals, ease back pain, elevate your mood and energy level, reduce your heart disease risk and add years to your life expectancy. You may even find that you get more work done!

6. Turn “Couch Potato Time” Into a Workout

There’s nothing wrong with spending some quality time watching your favorite TV shows or movies — but you don’t necessarily have to spend all those hours sprawled on your couch, motionless. Consider getting a stationary bike or treadmill that you can use while you’re catching up on your stories. You’ll have just as much fun, but you’ll be working out instead of sacking out.

7. Exercise With Your Dog

Have you ever marveled at the sheer energy and endurance displayed by your dog? Dogs love to walk, run, play catch and explore. Join in these activities, and you’ll find that your dog gives you one heck of a workout.

You can also contact one of our Physical Therapists at our Lake Forest Physical Therapy, Foothill Ranch Physical Therapy, or Mission Viejo Physical Therapy locations.

 

Read More

5 Signs You Need Physical Therapy

Physical therapy isn’t just for rehabilitation or athletes in training. There are many reasons why a person might need the assistance of a physical therapist, including injuries, illnesses, and chronic pain conditions.

We put together a list of five basic indicators that you need to visit a physical therapist. If any of these apply to you, be sure to call our office today and set up an appointment with one of our therapists! We’ll have you back up and on your feet, feeling your best in no time.

1. You’re finding that you’re no longer able to do many of the things you used to enjoy doing.

There may not be any specific injury or pain you’re currently experiencing, but you’ve noticed it’s more difficult to do the things you enjoy. This can be one of the most obvious factors when it comes to needing therapy.

Whether it’s due to a chronic condition such as arthritis or general wear and tear on your joints and muscles, physical therapy can help you get back to the activities you love.

2. You’ve been getting hurt more than usual.

Have you noticed you’ve got a lot of aches and pains, or even bruises, from random instances where you’ve been hurt? If you’re pulling muscles often or falling more frequently you would likely benefit from working with a physical therapist.

You may need to learn new ways of warming up or cooling down after your favorite activities to reduce the chance of pulling a muscle or tendon. A trained physical therapist can teach you exercises that can improve your balance and increase overall stability.

3. You’ve got a repetitive use injury.

You may be one of the millions of individuals that sit in the same position, doing the same type of work for hours at a time. This might not seem like an obvious reason to need physical therapy, but when you’re less active, your muscles and joints take the biggest hit.

It doesn’t matter if you’re standing or moving around, moving your body in the same way (such as always lifting or pulling items off of shelves) can result in a repetitive injury. Carpal tunnel or tennis elbow are common injuries that are often caused by repetitive movements.

A physical therapist can teach you simple exercises to treat the condition. A therapist can also show you how to perform repetitive tasks in ways that will prevent future injuries from occurring.

4. You’ve undergone surgery or are about to undergo surgery

Physical therapy is especially important if you have or will spend a significant amount of time lying in a hospital bed. It’s necessary to keep muscles and joints as flexible as possible during the healing process.

After even minor surgery, your body is struggling to heal and recover to its normal state. No matter what type of surgery you’ve just had or have scheduled on the books, physical therapy can help you more quickly regain strength and flexibility.

A physical therapist can also design a program to reduce the amount of scar tissue that forms after surgery. Physical therapy can help you return to your regular routine as quickly as possible.

5. Random sharp pains have been bothering you

Reducing and eliminating any type of ongoing pain will enable you to more fully participate and enjoy your daily activities. Sharp pain, especially if it’s ongoing, maybe a sign of a serious injury. It could be a pulled muscle or possibly a stress fracture. The sooner an injury is treated the more likely it will heal quickly.

There is also the chance that an injury will get worse if it is not treated in a timely manner. A physical therapist can do an evaluation and get you started on a treatment program to treat the root cause of your pain.

If any of these signs are true for you, call or text OC Sports and Rehab at 949.716.5050 to see how we can help.

Read More

4 Ways To Fit In Daily Exercise (FOR FREE!)

With the COVID-19 pandemic going to the gym has been harder than before. If you live far from a facility, don’t have childcare, or a subscription just doesn’t fit within your budget; you may be one of the many who choose to forgo a gym membership.

Luckily, you can still increase your fitness level in almost any environment, starting with these 4 tips!

 1) Work on Walking More

Whether it is taking a stroll down the sidewalk at lunch, hiking a nearby trail, or zig-zagging the mall with a friend, walk as much as you can!

When running errands, pick a parking spot furthest from the entrance, consider taking the stairs over the elevator, or get up and walk around (if possible) each time you make a phone call.

Consider wearing a fitness watch or steps counter (or download a free app on your phone) to set and meet your goals.

2) Take Advantage of Free Fitness Resources

There are many no-cost workout options available.

Try out YouTube fitness videos, free trials for virtual workshops, or free meet-up fitness classes at a local park.

OC Sports and Rehab offers many FREE physical therapy videos on our website, explained in detail by our own professional staff.

3) Use What You’ve Got

If you don’t have specific exercise equipment, try to use what you’ve got! A clean beach towel can be a fine swap for a yoga mat.

Soup cans and bottles filled with water or sand can be used instead of weights.

4) Set a Timer to Track Vigorous Activities

The American Heart Association recommends getting 150 weekly minutes of moderate-intensity aerobic (or 75 minutes of vigorous aerobic) activity per week.

This is ideally spread throughout the week and can be a combination of the two.

Use a stopwatch or timer to track the amount of time spent on moderate/vigorous activities or chores. Harder jobs like scrubbing burnt pans or heavy yard work would be considered intense, while lighter routine housework would be considered moderate.

Keep track as your total minutes add up.

Supplement any needed remaining minutes with traditional exercises to meet your weekly goal.

It all adds up–to greater fitness!

For additional nutrition, exercise, and wellness resources, please see our other physical therapy blog articles and videos.

You can also contact one of our expert Physical Therapists at our Lake Forest Physical Therapy, Foothill Ranch Physical Therapy, or Mission Viejo Physical Therapy locations.

Read More

What to Expect with Post Concussion Therapy

We get asked commonly what to expect during our concussion therapy treatments by our patients.

First, one of our physical therapists will examine many areas of function including (but not limited to): neck, shoulders, gait, balance, vision, memory, reflexes, and dizziness. Again, symptoms greatly depend on the patient, so the subsequent therapeutic treatments will be aimed at improving function in areas that are most affected. These findings will be communicated to the appropriate members of the healthcare team including athletic trainers, physicians, and/or even neurological specialists if needed. 

Healing Time

One of the most important characteristics to understand about concussions is that they are fully expected to heal. Healing times vary depending on the age and previous concussion history of the patient. Typically, if no other complicating factors are present, adult athletes only take around 2-3 days, college athletes 7-10 days, high school athletes 14-21 days, and middle school athletes 28-35 days. To ensure the best/most efficient recovery possible, it is critical for the patient to begin physical therapy no later than 10 days post-concussion and preferably sooner. Furthermore, treatment is largely symptom-driven and is graded according to the response to slight changes in treatment intensity. 

If symptoms persist or worsen, the intensity is decreased until symptom resolution occurs. If symptoms are no longer present, the intensity is increased until normal function is restored under normal day-to-day conditions. After graduating from your treatment at OC Sports and Rehab, it is still important to be on the lookout for warning signs of unresolved symptoms. Should any symptoms come back or new symptoms occur, further consultation with the medical team is warranted. 

Learn more about our concussion therapy protocols by giving one of our expert Physical Therapists a call at our Lake Forest Physical Therapy, Foothill Ranch Physical Therapy, or Mission Viejo Physical Therapy locations.

Read More

How to Treat Common Sports Injuries

Treatment of Common Sport Sprains

To regain proper levels of function, your therapist should do a proper diagnosis before prescribing treatment. OC Sports and Rehab uses the clinical findings of the level of function, ligamentous laxity, hemorrhaging, point tenderness, total ankle motion, swelling, and pain to classify a patient with an acute ankle ligament sprain.

1. 1. Kinesiology tape: Kinesiology tape is an adhesive sports tape designed to be wearable for several days. The tape facilitates the body’s natural healing process while supporting muscles, soft tissue, and joints without restricting the range of motion.
   2. Manual therapy: Manual therapy procedures, such as lymphatic drainage, active and passive soft tissue, joint mobilization, and anterior-to-posterior talar mobilization, can be very useful for healing.
   3. Therapeutic exercises: Implementing rehabilitation programs that include high-skilled and progressive therapeutic exercises for patients with severe sprains.
   4. Return to sport (RTS): Before considering RTS, the athlete needs to show proper progress and tolerance for dynamic and sport-specific exercises along with proper stability and control. RTS protocols and testing need to be followed to ensure the athlete safely returns to sport with reduced risk factors for additional injury.
      • Isokinetic testing can test shoulder, knee, hip, and ankle strength.  We use this in our protocol for proper discharge to know the appropriate time to allow patients to return to their sport.

Sports medicine specialists such as our Physical Therapists will create a more detailed treatment plan for your specific condition. This may include a thorough review of your training program and an evaluation for any predisposing anatomic or biomechanical factors.

Physical therapy services are a great solution for keeping optimal load and conditioning of the athlete while healing the condition more rapidly. Most overuse can be prevented with proper training and a dynamic movement assessment screening.

Contact any of our physical therapy locations and see how we can help heal common sports injuries.

Read More

4 Reasons Why A “Stiff Shoulder” Develops

Read More

3 Top Benefits of PT to Relieve Joint Pain

The Top 3 Benefits of Physical Therapy for Joint Pain Relief

You don’t deserve to spend every day in pain, and with physical therapy you may not have to!

Here are three reasons to work with a physical therapist for your achy joints:

1. A natural, holistic treatment method

Did you know that the CDC and other professional organizations officially recognize physical therapy as a safe alternative to pain-relieving medications like opioids?

Physical therapy has been proven research studies to be effective for alleviating chronic joint pain and may even help you cut down on your medication (with your doctor’s supervision, of course).

For example, non-invasive modalities like electrical stimulation, diathermy, or ultrasound used by physical therapists can alleviate spasms and naturally block pain signals.

This kind of short-term pain relief is valuable because it helps you participate in rehabilitation exercises and get better sleep, which we know is important for overall health and stress relief. But physical therapy can also help you achieve longer-term pain relief.

2. Physical therapy can provide you long-term relief

Beyond alleviating your joint pain and stiffness, a physical therapist also uses a variety of individually tailored techniques and services that can address the root causes of your joint issues.

In the long-term, this can help you avoid or minimize daily pain, slow disease progression, and even prevent your joint problem from getting worse.

Examples include:

• Neuromuscular education techniques to improve your balance and reduce the risk of falls, which may otherwise exacerbate your pain
• Prescription and fitting of custom orthoses, braces, and other devices to support, compensate for, and/or alleviate pressure on your affected joints
• Therapeutic exercises and stretches to correct strength or mobility imbalances, promote tissue healing, and improve overall joint function and stability
• Manual techniques like joint mobilizations and massage to improve joint alignment, reduce swelling and stiffness, and break up painful adhesions

3. A physical therapist is there every step of the way

When you work with a physical therapist, he or she becomes a partner in your healing and health.

By teaching you exercises, mindfulness techniques, lifestyle modifications, breathing techniques, and safer ways to function in your daily life, your therapist can empower you to prevent recurring issues and optimize your overall health.

With less pain, greater strength, and improved function, you gain more independence and support your caregivers, too.

Call any of our locations including our new Mission Viejo Physical Therapy location to learn more!

Read More

How Physical Therapy Can Help Your Hip or Knee Pain

There are so many causes of hip and knee pain, from excess weight to sports injuries, advancing age to repetitive motion injuries. Whatever the cause of your hip and/or knee pain, if you are experiencing it regularly you need to find a way to manage it.

Many people use medications like anti-inflammatories to minimize their discomfort. However, these medications have potential side effects, so it can be helpful to find other ways to relieve your pain. Physical therapy may be the solution you are looking for.

The many benefits of physical therapy

Once our physical therapists have isolated the underlying cause of your hip or knee pain, we can prescribe techniques to help you start feeling – and moving – more like your old self.

Physical therapy for hip or knee pain may start with passive exercises, in which we move the afflicted joint for you to increase its pain-free range of motion.

Exercises that reduce the amount of weight on the joints can also be extremely helpful. For instance, we may recommend swimming or “water walking” as a way to exercise the hips and knees without also forcing them to bear your full weight.

Other types of exercises can also help you overcome your hip or knee pain while improving joint function. Strengthening exercises help by reinforcing the muscles and connective tissues that serve the joint. Corrective exercises and neuromuscular re-education can help you maintain a straighter, more symmetrical posture.

Last but not least, physical therapy offers a variety of helpful modalities beyond exercise. We may treat your joint pain with heat, ice, manual techniques, and more! Also make sure to check out our Hip Physical Therapy Videos and Knee Physical Therapy Videos for exercises you can do at home!

Read More

Treating Plantar Fasciitis with Physical Therapy

What is plantar fasciitis?

Plantar fasciitis is a condition that causes heel pain that radiates into the bottom of your foot. It can happen to anyone, at any age, but it’s an overuse injury that is more common in runners and people who are on their feet more often.

The plantar fascia is a thick band of tissue that connects your heel to the ball of your foot and supports the arch. Poor foot positioning can cause the structures in your foot to load incorrectly, which puts pressure on the band. An injury to the tendons in your foot and ankle can also damage the fascia.

When the plantar fascia becomes inflamed, irritated or weak, it can tear and cause a stabbing sensation in your heel and other pain symptoms:

• Increased pain in the morning or when taking the first few steps after resting.
• Increased heel pain with prolonged standing, walking and stair climbing.
• Increased pain when standing and walking on hard surfaces or without proper shoe support.

Sometimes, as your body warms up, plantar fasciitis pain decreases — only to worsen once your activity progresses.

How Physical Therapy Can Help Treat Plantar Fasciitis

Physical therapy will help you return to your desired activities by improving the way your foot is loaded, restoring mobility to your tissue and addressing areas of weakness or imbalances in your foot. There are several effective physical therapy treatments, including

• Manual therapy – Physical therapists use their hands and/or ASTYM®/Graston tools® to manipulate the soft tissue in your foot. It’s like a massage for the plantar fascia. Manual therapy loosens the tight tissue and reduces inflammation.
• Dry needling – A common treatment for a variety of overuse injuries, dry needling targets trigger points that cause pain. Placing tiny needles into the fascia causes it to release and the pain fades away.
• Night splints – Wearing a splint while you sleep keeps your foot in a better position throughout the night. So when you wake up, you won’t feel the stabbing pain in your first few steps out of bed.
• Taping – Kinesiology tape, or KT tape, works similar to a night splint. A physical therapist tapes your foot in a position that better supports your foot’s natural arch and takes pressure off the fascia.
• Iontophoresis – Physical therapists can also use iontophoresis, which uses electrical stimulation to send topical pain relievers deeper into the soft tissue.

Contact our Foothill Ranch Physical Therapy or Lake Forest Physical Therapy Locations to learn more!

Read More