Conditioning and Injury Prevention for Skiers Ski season is here! Do these exercises to stay in shape and help prevent injury: Over the next few weeks, we will post a few exercises and stretches per week to make sure you are all set to hit the slopes. These exercises are mostly equipment free so you can do them at home, at the gym, and even at your desk at work! Squat: Stand with your feet about shoulder width apart. Lower your hips as if you were sitting in a chair positioned behind you. Keep your knees in line with your second toe and don’t let them go forward past your toes. Then, when your knee joint is around a 90-degree angle, straighten your legs. Be sure to keep normal posture in your back throughout the movement. Quad Stretch: Stand on one leg and bring your other foot up behind you. Hold the top of your foot with the hand of the opposite side (i.e. hold R foot with L hand, and vice versa). Tuck in your stomach and shift your hip forward. Keep your knee pointed down at the ground, and hold the stretch for 30-45 seconds. If you are noticing any knee pain while skiing or snowboarding, check out our Knee Pain Explained blog post, and give us a call at (303) 494-4100 if your pain persists!
Physical Therapy vs Opioids: When to Choose Physical Therapy for Pain Management According to the Centers for Disease Control and Prevention (CDC), sales of prescription opioids have quadrupled in the United States. even though “there has not been an overall change in the amount of pain that Americans report.” In March 2016, the CDC released opioid prescription guidelines in response to a growing opioid epidemic. The guidelines recognize that prescription opioids are appropriate in certain cases such as cancer treatment and end-of-life care, and also in certain acute care situations if dosed properly. But for other pain management, the CDC recommends non-opioid approaches including physical therapy. Patients should choose physical therapy when… … The risks of opioid use outweigh the rewards. Potential side effects of opioids include depression, overdose, and addiction, plus withdrawal symptoms when stopping opioid use. The CDC guidelines state that because of these risks, “experts agreed that opioids should not be considered firstline or routine therapy for chronic pain,” . Even in cases when evidence on the long-term benefits of non-opioid therapies is limited, “risks are much lower” with non-opioid treatment plans. … Patients want to do more than mask the pain. Opioids reduce pain by blocking pain signals to the brain. Physical therapists treat pain through movement while working with patients to improve or maintain their mobility and quality of life. … Pain or function problems are related to low back pain, hip or knee osteoarthritis, or fibromyalgia. The CDC cites “high-quality evidence” that supports exercise as part of a physical therapy treatment plan for these conditions. … Your clinician prescribes opioids for pain. The CDC recommends that patients should receive “the lowest effective dosage,”. Clinicians should prescribe opioids along with non-opioid therapies, such as physical therapy. … Pain lasts 90 days. Clinicians now consider the pain “chronic,” and the risks for continued opioid use are increased. An estimated 116 million Americans have chronic pain each year. The CDC guidelines note that non-opioid therapies are “preferred” for chronic pain and that opioid therapy should be an option only if expected benefits for both pain and function are going to outweigh risks to the patient. Before you agree to a prescription for opioids, consult with a physical therapist to discuss options for nonopioid treatment. The CDC states “Given the substantial evidence gaps on opioids, uncertain benefits of long-term use and potential for serious harm, patient education and discussion before starting opioid therapy are critical so that patient preferences and values can be understood and used to inform clinical decisions,” Physical therapists play a valuable role in patient education, including setting realistic expectations for recovery with or without opioids. Compliments of Move Forward: Physical Therapy Brings Motion to Life
Tips to Prevent Skiing-Related Knee Injuries The most common injuries in skiing happen to the lower limb, most commonly the knee. The introduction of releasable bindings has decreased the rate of leg fractures by 90% in the past 30 years, but knee sprains (including ACL and/or MCL tears) are on the rise accounting for about 30% of all skiing injuries. The most common injury is the medial collateral ligament (MCL) tear, which is typically treated without surgery. In skiing, the MCL is often torn when the ski tips are pointed toward one another in a snowplow position (the common slow or stop position) and the skier falls down the hill. MCL tears are more common among beginning and intermediate skiers than advanced and elite skiers. When skiing you may prevent an MCL tear by: Continue reading →
Shoveling Snow Safely Snow shoveling is a repetitive activity that can cause muscle strain to the lower back and shoulders. Back injuries due to snow shoveling are more likely to happen to people who may not know that they are out of condition. Following these tips can help you avoid injuries: Continue reading →
Knee Pain Explained Knee pain is a fairly common issue, with approximately 1 in 4 American adults experiencing knee pain affecting the function of the knee. The prevalence of knee pain has increased over the past 20 years, with osteoarthritis being the most common cause in people over the age of 50. When knee pain occurs as a result of injury, it is most often associated with knee cartilage tears. These injuries can result from direct blows or sudden movements that cause the joint to go beyond its normal range of movement. Knee pain can cause difficulty performing activities such as walking, rising from a chair, climbing stairs, or playing sports. Physical therapists have specific training to help diagnose and treat knee pain, and help individuals return to their normal activities without pain or limitation. Continue reading →
