Hold that stretch!

We usually instruct patients to hold stretches for 30-60 seconds if you are trying to lengthen a muscle. Remember, long muscles can develop power over longer distances thereby improving athletic performance.

So True

Saw this yesterday: "If I had known I was going to live this long, I would have taken better care of myself." What a great reminder to all of us to make sure we get enough sleep, drink enough fluids, get regular exercise and eat a well-balance diet.

crutches and stairs

We are often asked to instruct patients on stairs with crutches. One of the confusing things is which leg goes up or down first and how to maneuver crutches. Going up stairs, you should lead with your "good" leg to step up with, then bring your injured leg and crutches up last. Going down stairs, you lead with the crutches and injured leg, then step down with your good leg. Simply, up with the "good" first, down with the "bad" first.

Hot or Cold?

One of the questions we are often asked is whether heat or cold should be applied after an injury. A good rule of thumb is to apply cold during the first 48-72 hours (2-3 days) after an injury and then progress to heat. Application of cold provides pain relief and slows swelling of the injury. Heat provides pain relief and increases blood flow to provide nutrients to the injured area and increases cell metabolism to promote healing. Always be sure to monitor your skin condition during application of either heat or cold. 15-20 minutes of treatment 2-3 times per day is usually sufficient. Allow the treated area to return to normal body temperature before applying another treatment.

Therapy Costs

Excel-R-ation Physical Therapy participates in a performance summary conducted by Landmark Healthcare that looks at therapy costs. We are happy to report that the latest data shows that we are able to complete a patient's course of therapy, on average, for $200 less than our peers, thus saving time and healthcare dollars for our patients and the health insurance industry.

Females and Knee Injuries

Women suffer knee injuries up to 5x the rate that men do. Researchers have identified several potential reasons for this including: hormonal differences, anatomic differences-women have wider hips and increase Q angle at the knee (angle between femur and tibia), a narrower notch in the femur where the anterior cruciate lies, and muscle contraction patterns. Title IX legislation has also increased opportunities for females to participate in school athletic teams thereby increasing their exposure to activities that may cause injury. On the bright side, programs have been developed to help combat this problem. At Excel-R-ation Physical Therapy we offer the Sportsmetrics Program developed by Cincinnati Sports Medicine and Orthopaedic Center. This 6-week program involves strengthening, flexibility and plyometrics to help female athletes improve their jumping/landing mechanics and reduce their risk of potentially serious knee injuries.

Which Side?

The question on which side to use a cane comes up often. Contrary to our favorite cantankerous physician's methods on House, a cane is used on the side opposite of the injury. This creates a stable base of support and makes your walking much safer.