Editor’s Note: Athletico has been a partner of U.S. Soccer for more than 10 years. As the Official Provider of Physical Therapy and Athletic Training to the organization, Athletico provides athletic training support for all of the men’s and women’s soccer teams, which includes traveling with the teams both domestically and internationally. This special blog post will chronicle our athletic trainers’ experiences both on and off the field traveling with these teams. (more…)
1. How long will my swelling last? Swelling is normal after a knee replacement. You may notice that your knee is large and discolored after surgery. Swelling is not something to worry about unless the swelling becomes excessive or is acompanied with a fever, redness, and unusual discharge from the incision. Most of the swelling will calm down in the first 12 weeks after surgery, but some swelling may be present up through a year after your surgery.
October is my favorite month. I might be biased because it’s my birthday month;) But all the leaves changing beautiful colors and fall festivities really lifts my heart! We have to be mindful though as the colder months approach because we end up being inside many more hours. This means that if you sit for your job, you may end up sitting even more when you get home! So this month will be all stretches you can do with a chair while you’re at work (or wherever you like). We have to take a break every now and then to stretch those muscles that are in a fixed position for hours. This month we will focus on the muscles that get shortened while we sit, mainly the hamstrings and the pectoral(chest) muscles. We will also target the muscles through the side body to counteract the slouching and poor posture that happens from sitting too long. Let’s get started!
You will obviously need a chair for this stretch. This stretch is called downward facing dog, which if you have done yoga before, you may recognize I feel this is a this one really stretches your entire body, it should be done daily! There are no contraindications for this stretch.
1.Place the chair with the seat facing you. Make sure you have the back of the chair secure into a wall or your desk. If you have wheels on your chair please lock them in place.
2.Stand in front of the chair and place your hands on the edge of the seat at the corners, hands should be roughly shoulder width apart here. The palms will be on the seat and the fingers will wrap around the edge to the underside for a secure grip.
3.Begin to step the feet back until you are in a plank position, as shown in the top photo marked step 1. Don’t sag the belly. Pull the belly button to the spine to keep the core engaged.
4.From here lift the hips to the sky and back, as you push your palms into the edge of the chair. You will make somewhat of an L shape. Keep the abs engaged, and root the heels into the floor as shown in the bottom photo marked step 2.
5.Things to remember here. Feet are even with each other. Keep the shoulder blades firm on the back. Bring the shoulders down away from the ears so you are not shrugging the shoulders. Rotate the inner thighs behind you to keep the legs engaged and straight. Keep the head in line with the spine.
Tip: if you are not feeling much of a stretch in the legs, walk the legs back more. Just be mindful you don’t drop the chest and sag in the upper body after you walk back.
6.You will feel a stretch in possibly many places with this one. It’s meant to target the sides of the body, length in the spine and low back, as well as in the back of the hamstrings and calves. If you feel it somewhere else that just means you are tight in that particular area. Stay here for 30 seconds up to 2 minutes. Repeat often!!
We all have seen, or have been, runners bending over to touch their toes or pull their foot back to stretch before a race. Therefore, it may surprise you that some research does not support static stretching prior to running, but at the same time others indicate it has no detrimental effects on performance.
However, research is unclear. These are a slew of small studies reporting dynamic stretching is best prior to running, especially for short distances, while others report static stretching has no detrimental effects on distance running economy or performance.
Happy Fall and welcome to the final week of September! This week I am providing a self massage technique for the lats.
You will need a foam roller for this stretch. You can purchase one for relatively cheap on Amazon! You have to be able to lay on the floor for this one as well, so the only contraindication would be if you are unable to get down and up from the floor. You could always try to use a wall instead.
This weeks lat stretch is called a lateral Lat stretch. Say that three times fast! It also involves a quadriceps stretch if you like
Contraindications for this stretch are if you have knee problems please just sit in a chair. You will need a yoga block if you would like the quad stretch added.
This week marks the half way point through the month. How are you feeling? Are you keeping up with your stretching? I hope so!
This week’s stretch is chair lat stretch. It’s a great one to do at work if you sit at a desk all day, so take a break! I sometimes will even do this stretch at my kitchen counter The only contraindication for this stretch is if you have a shoulder injury where you can not raise the arm overhead without pain. In which case, please refrain from performing this weeks stretch.
Do you sleep in different positions on a nightly basis? Chances are the answer is yes—and that’s common. There isn’t any one sleeping position that works for everyone. Some people prefer to sleep on their side, others on their back. Your usual sleep position — along with other factors, including your weight— can strain your back and contribute to development of back pain. Sleeping positions also affect existing back pain, either by letting you sleep comfortably or by making you wake up sore and achy. Similarly, back pain is more likely to keep you awake when your sleeping position provides no relief.
For a person who has never attended physical therapy, the first time can bring many questions. One question I hear or have been asked in the past is how do I choose a good physical therapist? Although there are no hard or fast rules when it comes to picking a physical therapist below are some suggestions that may assist you in your search.
Week 2 of September is another lat stretch. But it can also get into the teres major and triceps a bit, so it’s a three for one! I just call this a Teres/Lat stretch.You will not need anything for this stretch. The only contraindication for this one is if you have frozen shoulder or can not lift the arm overhead, please refrain from doing it.