Oconomowoc Physical Therapy

11/16/2021

You know you need to be stronger sotour knees don't hurt...but when you exercise your knees hurt...vicious cycle? Doesn't have to be

ery little is known about tendinous mechanical and morphological adaptations following LL-BFR. Therefore, the aim of the present study was to examine the effects of 14 weeks of LL-BFR and HL training on patellar tendon adaptations. Methods N = 29 recreationally active male participants were randomly...

08/27/2021

08/04/2021

Your overall strength may seem simple but sometimes it isn't and we understand that! Ensuring that not just one part of your body is stronger than the other can help lessen your risk of injury. An overall strong body will help align your muscles, joints, and tendons, that can alleviate the likelihood of small flukes during your game, throwing your body completely off.

07/30/2021

Check out an example of what videos I'm talking about below!
https://www.youtube.com/watch?v=5RoYB9VfItU (watch from beginning to one minute)
Here I am not only demonstrating a glute bridge but also different cues to keep in mind while doing it, and different additives if something doesn't feel right or if you feel that you can do more. Because I understand that not only can it be hard to piece together an exercise of a clipart person doing movements, but it can also be even more frustrating when you lose those papers!

07/29/2021

Dynamic Stretching is something that is often overlooked for not just sports but just everyday exercise as well. Dynamic stretching is key to priming your muscles before exercise to help prevent injuries or "shocking" your muscles into something they aren't prepared for or ready for. Although there are many dynamic stretches that can be practiced before leagues, here are a couple that will especially help you warm up before your volleyball league night!

07/26/2021

In order to maintain healthy joints it's important to practice mobility. Mobility is one of the reasons we are able to touch our toes, and move freely through exercise. Mobility is the ability for our joints to move through their full range of motion and practicing mobility exercises before games is a great way to help our bodies avoid injuries! If we practice mobility exercises regularly it will increase our joints range of motion, and the more range of motion we have in a joint the less likely we will obtain an injury to that specific joint.

07/15/2021

Psoas is a large muscle that attaches the lumbar region of the spine to the inner groin region. Combined with the iliopsoas muscle these muscles are responsible flexion of the hip joint. Any lumbar instability can cause the psoas to go into overprotective mode. There are many reasons why psoas might be tight, but most of the time tight psoas can be in response to trauma (physical, sexual, or anything with a fear component) this would trigger a reflexive response to the psoas.

What is interesting to note about the psoas is that stretching out this muscle won’t help any tightness. Touching or manipulating psoas can be very painful, therefore non muscular adjacent structures to the psoas (kidney, colon, etc.) can have their fascia mobilized, to improve psoas mobility.

If you’re interested in learning more, comment some questions down below and we would love to help answer them!!

07/12/2021

Preventative Measures to Take for Avoiding Injuries While Sailing:
- It's key that your body is well hydrated and that you are prepared with layers, make sure you are listening to your body for when you need breaks too!
- Don't be afraid to ask coaches for help on your form or doing your own research to ensure a form that will reduce stress on your body.
- Warm up properly to increase your body's ability to react quickly and efficiently!

Resources: https://acornhealth.org.uk/sailing-injuries/

07/07/2021

If you’re looking for a guide to “properly” pick up running, check out my website under my blog page! Here I have a couple ebooks and blogs if you’re looking for more guides!
https://oconomowocphysicaltherapy.com/blog/
Here you can find the step by step guide for breaking down a plan that fits best for you to pick up running as safe as possible!

07/01/2021

As always if you have any questions feel free to reach out! I'd love to hear from you and answer any questions you may have!

06/26/2021

This post is a continuation from our last, so if you haven't seen it, check it out! Here we have some more upper body injuries that are common for softball leagues during this time of year. Check out some of these warm ups/ exercises that you can do before games and throughout the week to help avoid these common injuries.

06/23/2021

Got a case of the iustas? (thinking your body hasn't changed in 20 years and believing you can still do everything like, "I used to just get up and sprint, or play softball, etc."). Luckily we have some tricks to avoid injuring some of your lower extremities during this softball