Anderson & Cattone Physical Therapy, Inc.

05/11/2025

SPRING INTO SUMMER PAIN-FREE

Happy Mother’s Day!

Spring is coming to a close in the next month, and with that comes a new season. Summer is a
time for bike rides, long walks, traveling, hiking and camping. But before all the outdoor
activities can commence, what better way to make sure everything starts off without a hitch and a
pesky injury popping up, then by seeing your physical therapist for a check up to get things
squared away!
With the days becoming nicer and the sun staying around longer, it's natural to want to spend as
much time outside as possible. Oftentimes, you find yourself becoming more active. Which for
some people, is a change of pace from a typical day indoors due to the weather and time of year.
Switching from sedentary to active can be a wake up call for your body and sometimes, can
bring to surface some underlying injuries you didn't know you had. Whether it’s a shoulder
injury, low back pain, ankle or even hip, all can stay hidden and creep up when the body starts to
get active.

Low back, hip and ankles injuries are the common outliers when getting active and tend to get
worse if not addressed promptly and accordingly. Pain or discomfort in any part of the body
should be addressed.
Some signs and symptoms of a possible injury could be:
ANKLE/FOOT
-Pain in Achilles
-Pain under heel
-Sharp pain during running
-Achy pain after running
-Sharp pain under foot in the morning
-Tight surrounding muscles
-Decreased strength in calves
-Inflammation in bottom of foot
-Lack of mobility in big toe

LOW BACK
-Pain with sitting for long time
Pain with standing for long time
-Pain laying on back
-Pain bending over
-Tight surrounding muscles
-Dull pain in spine
-Achy pain in surrounding muscles
-Muscle spasms throughout day
-Excessive low back curve

HIP
- Pinching pain in front of hip (walk/run)
- Dull ache at night/sleeping
- Sharp pain near sit bone
- Sharp pain in hip joint
- Numbness in legs/buttocks with sitting
- Pain with running
- Pain with standing
- Pain in surrounding muscles
- Achy pain in hip at night
- Tight surrounding muscles
-
-
KNEE
-Achy pain with prolonged sitting
-Pain with (walk/run)
-Pain going uphill/downhill
-Pain going upstairs/downstairs
-Pain in back of knee
-Pain with squatting
-Pain in surrounding muscles
-Popping in kneecap with movement

If you are having any of these symptoms check out ANCPT.com and take care of your musculoskeletal health!

05/11/2025

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03/31/2025

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07/28/2024

IT Band:
What is it?
The knee is a hinge joint, meaning its function
of movement is in one plane, in this case, the
straightening and bending of the leg. The knee joint also has a varying list of muscles, tendons and ligament that attach to it. One of the largest attachments being your Iliotibial
Band: ITB. The ITBand is not a muscle but a thick band of fibrous tissue that runs along the
outside of your leg. It starts at the hip inserting into Tensor Fáscia Late (TFL) and extends to the outer side of the shinbone just
below the knee. Due to its length, it attaches to other muscles along the way such as the glute muscle: gluteus medius, hip flexor: TFL and quad muscle: vastus lateralis.

Why does it hurt?
Because the ITBand is not a muscle, it can’t really be strengthened or stretched so it’s important
to improve strength and flexibility in surrounding muscles. Any deficit in those muscles could cause ITBand Syndrome. ITBS is when the TFL becomes too tight and causes tension in the ITB. This causes friction at the top of your hip or on the lateral side of the knee and can result in swelling and pain.

How to make it better?
Temporary relief for ITBS includes:
- Foam Rolling
- Ice Pack
- Gentle Massage
- Standing ITB Stretch
Long term ways to fix and prevent ITBS include exercises:
Visit ancpt.com for more information and to schedule an appointment.

11/26/2023

📍Have you been experiencing hip pain lately? Hip osteoarthritis is a common condition that affects millions of people and can be influenced by various factors like age, BMI, genetics, and overall health. As you get older, especially after the age of 50, the prevalence of hip osteoarthritis tends to increase. The condition often presents with joint pain and stiffness, particularly in the morning upon waking, which usually lasts for about an hour. However, with movement, the synovial fluid in the joint helps to lubricate it, providing more ease of movement.
🦴Hip osteoarthritis is a type of arthritis that causes the bone to degenerate, leading to decreased density and support. It can also affect other areas of the body, such as the feet, fingers, and knees. When symptoms significantly impact daily activities, knee or hip replacements using artificial joints may be considered.
💪To evaluate your physical progress during therapy, there are reliable guideline tests available. These tests may include the 30-second chair test for lower extremity strength or the Berg Balance Scale. These assessments will help identify any limitations and guide improvements for better hip function.
🧰Manual therapies, such as soft tissue massage and joint mobilizations, have shown promising results over a 6-12 week period. Focusing on specific muscles like the glutes, piriformis, iliacus, psoas, quads, and IT band can improve hip mobility by aligning the muscle fibers properly. Additionally, physical therapists can perform hip joint distraction, a technique that separates the femoral head from the acetabulum, reducing pressure on the joint and improving joint mobility at the capsular level.
☎️To learn more about the additional services we offer visit ANCPT.com. Feel free to contact us for further information. &CattonePT

09/03/2023

📍Continuing from the previous post regarding manual therapy skills provided in physical therapy, let's dive into muscle energy techniques. Muscle energy techniques aim to enhance range of motion by targeting muscle contraction and progressive lengthening. Unlike regular static stretching, where you hold a position, such as touching your toes while standing to stretch your hamstrings, muscle energy techniques require the active participation of both the physical therapist and the patient. These techniques operate on the principle of reciprocal inhibition, meaning that by activating the opposing muscle, you can improve muscle length. For instance, if you have limited hamstring flexibility, contracting your quadriceps will lead to an increased range of motion in knee extension.
📚Research indicates that combining muscle energy techniques with other treatments, such as maitland joint mobilizations, TENS, specific exercises, interferential therapy, and trunk stabilization, can yield significant improvements in both acute and chronic low back pain. In one study, the combination of muscle energy techniques and maitland mobilization resulted in reduced low back pain and increased hip mobility after six treatments.
🚶When using muscle energy techniques for the sacroiliac joint, it is crucial to assess whether the joint is in a posterior or anterior pelvic tilt. One technique for correcting the sacroiliac joint involves placing a foam roller between your legs. Hold the foam roller behind your knees on the side with anterior pelvic tilt and on the front portion of your opposite leg that’s in posterior pelvic tilt. Push down into the foam roller with the anterior pelvic tilt leg while simultaneously pulling up with the opposite leg. Hold this for 5 seconds and repeat 5 times. This can help to immediately show improvement in any deviations in leg length which may help with feeling of uneasiness with walking.
☎️To learn more about the additional services we offer visit ANCPT.com. Feel free to contact us for further information. &CattonePT

08/13/2023

📍Physical therapy treatments encompass a variety of manual techniques including soft tissue massage, trigger point release (TpR), muscle energy techniques, joint mobilizations, & mobilizations with movements. By incorporating a comprehensive physical therapy regimen that targets static strength, dynamic strength, mobility, and proprioception, you can enhance your functional abilities.
💆Soft tissue massage is a commonly used technique to promote muscle relaxation through methods such as kneading, effleurage, & petrissage etc. Have you ever experienced muscle knots? These knots, known as trigger points, often result from acute trauma or repetitive stress. One common area where people develop knots is in their upper trapezius muscle from physical & emotional stresses. Poor sitting posture can contribute to repetitive stresses if you have a desk job or spend long periods commuting in a car, you may then unknowingly adopt a forward head posture. This can lead to a condition called upper crossed syndrome, wherein the upper traps & pectoral muscles become tight while the rhomboids & deep neck flexors weaken.
🪢Knots manifest as tight bands within your muscle fibers & can cause localized or referred pain. Referred pain refers to when a knot in one area of a muscle leads to pain in another area. For example, knots in the upper trapezius muscle can cause referred pain resembling cervicogenic headaches (Ram Horn pattern). Research has shown that TpR to the upper traps for a total of 6 minutes helped to improve cervical range of motion & pain by the 4th visit. TpR techniques alleviate pain through the pain gate theory, which involves the spinal nerves regulating which pain signals reach the brain for perception. Applying pressure to a knot, the larger nerve fibers are stimulated, thereby diminishing the pain originating from the knot itself. Additionally, this technique enhances blood & lymphatic flow to the affected muscle, reducing pain.
☎️To learn more about the additional services we offer visit ANCPT.com. Feel free to contact us for further information. &CattonePT

08/06/2023

📍Have you ever been recommended cortisone injections to alleviate pain associated with conditions like arthritis, carpal tunnel syndrome, bursitis, or tendonitis? What exactly are cortisone injections, and how do they work? Cortisone injections are corticosteroids that act as fast-acting anti-inflammatories, helping to manage symptoms and prevent further damage to the joints and surrounding tissues. However, the effectiveness and duration of cortisone injections vary depending on factors such as the individual's pain level, the location and type of pain. Therefore, it is crucial to consult with your doctor to determine if you are a suitable candidate for this treatment.
💉While cortisone offer several benefits, it's essential to consider the potential adverse effects before deciding if cortisone injections are right for you. These adverse effects may include mood changes, weight gain, increased appetite, impaired wound healing, blurred vision, high blood pressure, and nervousness, etc. Cortisone injections generally provide relief for a few weeks to months, but it is generally advised by doctors not to exceed 3-4 injections per year.
📚A research study conducted on 225 participants with frozen shoulder and examining the effects of the cortisone injections to a group that received a placebo injection. The study found significant improvements in shoulder range of motion and pain levels among those who received the injections. Specifically, participants displayed increased shoulder range of motion for a total of 24 weeks, which was the most notable benefit. While the participants' pain levels did improve significantly for the first 8 weeks with cortisone injections, the pain reduction was not significantly different compared to the group that received the placebo injections. This discrepancy may be attributed to the temporary nature of the injection's pain-reducing effects, as opposed to the longer-lasting improvements in range of motion.
☎️To learn more about the additional services we offer, please visit ANCPT.com. Feel free to contact us for further information. &CattonePT

07/23/2023

📍For individuals considering total knee arthroplasty (TKA) or total hip arthroplasty (THA), it's crucial to understand the potential risks associated such as deep vein thrombosis (DVT). But what exactly is DVT? As blood circulates by your arteries and veins throughout your body, limited leg movement after surgery can lead to the formation of blood clots. Symptoms of DVT may include a sensation of heaviness, pain, cramping, swelling, redness, and warmth in the affected leg. Ignoring preventive measures and remaining unaware of DVT can result in complications, as the blood clot from the deep veins in your legs can dislodge and travel to the lung's blood vessels, causing a pulmonary embolism.
📚Studies have shown that being sedentary for three days following TKA surgery increases D-dimer levels, a protein associated with blood clotting. On the other hand, early mobilization, such as walking, has been clinically proven to help prevent the occurrence of deep vein thrombosis. In a research study, blood samples were taken before and after TKA surgery, focusing on the D-dimer protein. It was found that individuals who started walking within one week after surgery had D-dimer levels that were 2.5 times lower than those who started walking in the second week. While results varied depending on factors like age, s*x, and medical history, the overall evidence supports the inclusion of early mobilization for enhanced recovery.
🚶Receiving guidance from a physical therapist can facilitate a smooth transition to early ambulation. They will assist you with biomechanics, strength training, range of motion exercises, and balance improvement. Ankle pumps are an additional exercise that can be beneficial. This exercise involves contracting your calf muscles to promote blood flow, especially when performed in an antigravity position. To do this, lie on your back and elevate your leg above heart level. Then, imagine that you are stepping on and off the gas pedal of a car.
☎️To learn more about the additional services we offer, please visit ANCPT.com. Feel free to contact us for further information. &CattonePT

07/16/2023

📍Are you currently experiencing shoulder pain or considering a shoulder replacement? There are two types of shoulder replacements: standard shoulder replacement and reverse shoulder replacement. Standard shoulder replacement replicates the ball-and-socket joint, while reverse shoulder replacement involves the socket becoming part of the humerus and the ball being part of the scapula. Shoulder replacements are typically recommended when individuals are dealing with shoulder pain caused by conditions like arthritis, osteoarthritis, or rotator cuff muscle injuries, and have not found relief through treatments such as steroid injections or physical therapy.
◀️Reverse shoulder replacement is chosen when standard shoulder replacement fails to alleviate symptoms impacting mobility, strength, and pain. However, it's important to note that reverse shoulder replacement may result in limited range of motion compared to the standard procedure.
⚡During the recovery process for reverse shoulder replacement, it is important to take precautions to prevent shoulder dislocation. Research suggests that dislocation commonly occurs within 3-4 weeks after surgery, making this period particularly critical. During the 10-12 weeks following the procedure, it is advised to avoid shoulder extension, as well as a combination of internal and external rotation, to reduce the risk of dislocation. Dislocation can hinder the healing process, limit range of motion, and cause inflammation and swelling.
🏥Rehab protocols may vary based on the specific surgery and additional procedures, such as rotator cuff muscle repair. Multiple studies have shown that using a sling, engaging in passive range of motion exercises around 4-6 weeks post-surgery, and isometric shoulder strengthening exercises can contribute to improved shoulder recovery.
☎️To learn more about the additional services we offer, please visit ANCPT.com. Feel free to contact us for further information. &CattonePT

07/04/2023

📍Are you experiencing persistent elbow pain? Maybe the pain is localized on the inner or outer side of your elbow, but you're unsure about the cause. First, let's examine the activities or repetitive wrist and elbow movements you've been engaging in recently. Activities like golf and tennis, which involve constant use of the forearm muscles while gripping a golf club or tennis racket, can contribute to this pain. Additionally, individuals who spend extended periods typing on computers, accounting for approximately 7.2% of cases, may experience golfers or tennis elbow due to wrist positioning. Overuse of muscles and tendons can lead to tendonitis.
💪So, what exactly is tendinitis? When we look at a muscle, we can distinguish the muscle belly (the red portion) and the tendon (the white portion). The tendon attaches the muscle to the bone, allowing movement in joints which the muscle belly and tendon crosses. Tendinitis refers to the inflammation of these tendons, resulting in pain and limited mobility.
🏌️Golfer's elbow, or medial epicondylitis, occurs due to the attachment of the flexor muscles on the inner side of the elbow. On the other hand, tennis elbow, or lateral epicondylitis, stems from the attachment of the extensor muscles on the outer side of the elbow.
🩺Research indicates that adjusting your workstation setup can alleviate pain. Modifying the height of your desk or chair so that your palms are 1-2 inches below your elbow, can help position your elbow and wrist more ergonomically. Furthermore, physical therapy techniques like transverse friction and Mill's joint mobilization have shown significant improvement in pain scores and upper extremity functional abilities.
☎️To learn more about the additional services we offer, please visit ANCPT.com. Feel free to contact us for further information. &CattonePT

07/02/2023

📍How many hours do you typically sleep at night? What is your sleep position? How many pillows do you use? These are just a few of the questions that a physical therapist might ask you because sleep plays a crucial role in addressing issues like lumbar, thoracic, or cervical spine pain, as well as shoulder pain. The duration of sleep can also impact your stress levels!.
😴If you find yourself dealing with high-stress situations that affect your sleep, Anderson & Cattone PT can provide assistance with the Neubie Nufit, an electrical modality designed to train your nervous system from a parasympathetic to sympathetic. To determine if the "master reset" technique is suitable for you, your PT or PTA will conduct a test where clamps are placed around your wrist to assess your heart rate variability (HRV). This test yields objective data such as your deep sleep, which should be 21-30% of your entire sleep. A post HRV test will be performed to evaluate any improvements in your scores after a single session. Consistent use of the Neubie Nufit can lead to sustained results over time.
💤Now, if you are experiencing spine or shoulder pain, it could be related to your sleep habits. It is generally recommended that adults get at least 7 hours of sleep per night. During those 7 hours, your body is relatively inactive. Therefore, maintaining awkward positions for extended periods can lead to aches & pains. If you sleep on your side & experience shoulder pain, consider switching to a back-sleeping position with a pillow that doesn't excessively flex your neck (creating a chin-to-chest position). Sleeping on your back with just one pillow & placing multiple pillows under your knees helps align your cervical, thoracic, & lumbar spine in a neutral position. This neutral alignment prevents the surrounding muscles from becoming tight in the morning & can be beneficial for individuals with arthritic spines, as it minimizes painful positions for the cartilage between your vertebras.
☎️To learn more about the additional services we offer, please visit ANCPT.com. Feel free to contact us for further information. &CattonePT