How Women Can Strengthen Their Hips to Prevent Injury.

April 14, 2014 by ActionPT

It is one of the most overlooked muscles, but it is an important one. Mark Verstegen, president and founder of Core Performance, shares some basic exercises that will activate the hip muscles and help improve your external and internal hip rotation movement.

Woman doing hip exercise

The next time you workout, add a couple of these exercises to your routine. Not only will will help you prevent hip pain, back pain, knee pain or injuries, but will help you look great.

1. Quadruped Hip Abduction
2. Single-Leg Glute Bridge
3. External Hip Raise
4. Lateral Band Walk
5. Rotational Medicine Ball Throw

Click here to find out how to do these great moves.

Posted in Body Parts, Hip, Injury Prevention, Sports Performance, Strength Training · Tagged Hip, Hip Cuff, Injury, Strengthen, Women · Comments Off

Shoulder Impingement

April 7, 2014 by ActionPT

Motor control retraining exercises for shoulder impingement: effects on function, muscle activation and biomechanics in young adults.

There is limited evidence motor control and strengthening exercises are effective in patients with subacromial impingement syndrome (SIS). The purpose of this study was to investigate the effectiveness of scapular motor control retraining exercises on pain and function outcomes as well as kinematic and neurophysiological parameters.

16 young adults with SIS and 16 healthy age and sex matched individuals were included. Subjects completed several patient reported outcome measures and a testing procedure consisting of arm elevation to 90 degrees in the sagittal, frontal and scapular plane while data was collected using surface electromyography and using a 3D motion analysis system.

After a 10 week motor control intervention including exercises for learning optimal scapular coordination and selective strengthening of the scapular muscles, and manual therapy techniques commonly used in clinical practice, immediate improvements in pain and function were present. Moreover, muscle recruitment patterns were altered significantly, leading to more adequate scapular kinematics. > From: Worsley et al., J Shoulder Elbow Surg 22 (2013) e11-e19. Published in Europe PMC.

Visit the Pubmed summary for more information or click here for the free full text version.
Reposted from www.anatomy-physiotherapy.com

Posted in Body Parts, Industry News, Rehabilitation, Shoulder · Tagged Biomechanics, disorders, kinematics, rehabilitation, scapular muscle training, shoulder, subacromial impingement syndrome · Comments Off

Are You A Couch Potato?

March 31, 2014 by ActionPT

Most Americans would agree that they need to exercise more, but do they realize how little they are moving?

According to an article on EXOS’s website entitled America: A Nation of Couch Potatoes they talk about a new study, published in Mayo Clinic Proceedings, how researchers found that the average person is getting less than two minutes of activity per day. Two minutes a day! Come on America, wake up and get moving.

To read the full article click this link on EXOS website. http://www.coreperformance.com/daily/live-better/america-a-nation-of-couch-potatoes.html

Posted in Health & Nutrition, News · Tagged Americans, exercise, health, society · Comments Off

Kinesiology Taping

March 24, 2014 by ActionPT

Taping for impingement with long head biceps tendon involvement. Get it done right at Action Physical Therapy – Kauai

Kinesiology taping is a taping technique applied over muscles to reduce pain and inflammation, eliminate swelling and bruising, support muscles, and aid with muscle contraction while an injury is healing. Kinesiology tape provides support as well as healing without restricting range of motion or blood flow. Although the media has primarily associated kinesiology taping with athletes, the majority of its applicants are non athletes. Kinesiology taping can be used for treating a variety of conditions such as carpal tunnel syndrome, back pain, knee pain, shoulder conditions, hamstring injuries, and rotator cuff injuries. It can be an important part of our patient’s post-injury or postoperative recuperation and our physical therapists have seen great improvements in their patients rehabilitation throughout the use of kinesiology tape. Both of our therapists, Ginger and Steve, are skilled in the use and application of this important rehabilitative tool.

Posted in Body Parts, Rehabilitation, Shoulder · Tagged inflammation, Kinesiology taping, reduce pain, swelling · Comments Off

Foam Rollers: 5 Common Mistakes

March 21, 2014 by ActionPT

At Action Physical Therapy, we utilize tools to help you feel better. Even a simple foam roller can have very effective results in treating pain if used properly.

Check out Christine Yu’s, “Are You Foam Rolling All Wrong?” on dailyburn.com. This article breaksdown the five most common mistakes that people make when using the foam roller. Here are her top five mistakes.

Mistake #1: You roll directly where you feel pain.
Mistake #2: You roll too fast.
Mistake #3: You spend too much time on those knots.
Mistake #4: You have bad posture.
Mistake #5: You use the foam roller on your lower back.

If you still aren’t sure if you are using the foam roller the right way and want to get the maximum benefits from a roller, make an appointment with Action Physical Therapy. One of our therapists can work with you to help ease your aches and pains.

Posted in Flexibility, Pain Management, Rehabilitation, Sports Performance · Tagged flexibility, massage, pain management, self-myofascial release · Comments Off

Overtraining can kill you part 2

August 1, 2012 by Steve Nakamura

How are you adapting to the physical stresses you’re putting on your body? Here’s part 2 on breakingmuscle.com

Part 2 of 2 ( Here’s part 1 in case you missed it.)

Today we talk about stage three – the stage that can literally kill you and can take years to recover from. Consider this a cautionary tale.

http://breakingmuscle.com/training/overtraining-can-kill-you-3-stages-overtraining-part-2

Posted in Health & Nutrition, Injury Prevention, Rehabilitation, Sports Performance, Strength Training · Tagged overtraining, recovery, rehabilitation, Sports performance · Comments Off

Overtraining? Too much exercise?

August 1, 2012 by Steve Nakamura

Are you doing too much. Getting enough recovery time. Is your exercise program destroying you? Check out the article on breakingmuscle.com.

Part 1 of 2

If you’ve been around the fitness scene for any length of time you’ll have heard it whispered about like Beetlejuice with people seemingly afraid to say it out loud for fear of invoking its wrath. The workouts done by this group wouldn’t hurt an average sized cat. Then there’s the other side of the coin. The no pain, no gain crew who don’t believe you can ever overtrain and who boast about causing rhabdomyolysis in their clients. Like with most things there’s truth to both sides and the smart approach is straight down the middle. Read more:

http://breakingmuscle.com/training/overtraining-can-kill-you-3-stages-overtraining-part-1

Posted in Health & Nutrition, Injury Prevention, Rehabilitation, Sports Performance, Strength Training · Tagged overtraining, recovery, rehabilitation, sports, Sports performance, Strength · Leave a comment

Testimonial from Barry Deblake

December 9, 2011 by ActionPT

I have been involved in the Law Enforcement and Military field for 16 years. During the year of 2005, I was a part of Operation Iraqi Freedom. While in Iraq, I was involved in a rocket attack that just missed our Police Transition Team (PTT) that was charged with training the Iraqi Police. As part of the rocket attack, I sustained a lower back injury which eventually got me air lifted to Germany for treatment. Due to the fact that it was just weeks before the 2005 Christmas, the military sent me back to Honolulu so I could be home for the holidays. As you may well know Honolulu is back in Hawaii but it’s not all the way home. Just about that time the military was trying a new program where soldiers could continue their physical therapy as an outpatient on their home island. One of the supporters of the program was Action Therapy. Upon arriving back to Kauai, I made contact with Ginger Allen (PT). She was very friendly and totally understood the position I was in. Being that my real job was a Kauai Police (Swat Officer), I couldn’t just do a normal physical therapy treatment. My mindset was not to get better but to return back to full duty. Ginger Allen put me through a physical therapy program that rivaled a professional athlete. The end result was that not only did I get better and return back to the Swat Team, I became one of only two Swat Snipers on the island of Kauai. Anyone who knows anything about being a sniper knows how physically demanding the job can be. I am confident that if Action Therapy did not meet my needs for physical therapy, I would not be in the position I am today. I would highly recommend Action Therapy especially if you have a very athletic lifestyle.