Question 1

I was diagnosed with Trochanteric Bursitis but I don't see it on your list?

Accepted Answer

Trochanteric Bursitis is treated similiarly to Iliotibial Band Syndrome. Check out that page!

Question 2

I did the recommended treatment plan, but I still have pain. What should I do now?"

Accepted Answer

If you continue to have pain, contact your doctor or get a perscription for your local Physical Therapist. Your doctor might recommend an X-Ray or MRI, or an injection to decrease pain and inflammation.

Question 3

I did the recommended treatment plan, I feel good, and want more exercises!"

Accepted Answer

Email me! I'd be happy to talk about your progress and see if you're ready for more challenging exercises.

Question 4

I did the recommended treatment plan, but the exercises were too easy. Are there others?"

Accepted Answer

Depending on your diagnosis, the exercises should be challenging when done properly. Make sure you pay attention to the video cues on proper body mechanics and postural alignment. Small tweaks make all the difference. Physical Therapy exercises are created to target specific muscles and get them firing without assistance or compensation. The human body is THE BEST at compensation, and it will do its best to trick you.

If you feel you are doing them properly, email me, and I can send you higher level exercises.

Question 5

I don't understand Abdominal Bracing. What am I supposed to feel?

Accepted Answer

Abdominal bracing is the hardest exercise because it requires the most brain power. 90% of people do this exercise wrong because it feels unnatural, it's difficult to explain, and it's super awkward the first time.   Lie on your back with your knees bent, feet flat. Now cough, or laugh. Did you feel that? Those were your lower abdominals activating as your flattened your spine against the floor (or bed). That's the goal with abdominal bracing. If having a giggle by yourself is what it takes, then by all means laugh it up until you master that abdominal brace. Another way to achieve the proper posture, is lie on your back with knees bent and feet flat. Inhale, and now exhale very slowly until every last bit of air is out. You will find yourself physically pushing the air out of your body. You are now "abdominal bracing": your spine is flat, your pelvis is rotated upwards and you are activating your lower abdominals. Use this posture as frequently throughout the day as possible. It takes the stress off your spine and puts it on your abs--where it should be!

Question 6

My neck hurts when I try Abdominal Bracing, what am I doing wrong?"

Accepted Answer

You are getting way too into your abdominal bracing! Not really, but you are kinda cheating. The goal of this exercise is to retrain the abdominals, get them firing, and retrain the spine into a more neutral alignment. If you are tensing up in your shoulders then you're probably not focusing entirely on your lower abdominals. Also, you are probably holding your breath which we don't want either. Don't pass out on us! Relax your neck, relax your shoulders. Both should be resting completely relaxed on a pillow or floor. The only thing tense in your body are your lower abdominals. That is why I say this exercise requires the most brain power. The second you stop thinking about it, is the second your body will compensate and do what it's used to doing!

Question 7

I just had surgery, can I just do these exercises instead of going to PT?"

Accepted Answer

Hell no! Did you read my disclaimer? I work full time in a clinic with real life patients all day long. If they ever asked me post-op Rotator Cuff Repair if they can just do this at home, I would laugh at them. But I won't laugh at you. Instead I will say this: it depends on the surgery. Most surgeons have a specific protocol they want you and the PT to adhere to, and most people don't know what those protocols mean. Your local PT will decipher this information, guide you, and get their hands on you to keep your post op joints moving. Some surgeries appear minor, (ie, meniscus debridement) and your surgeon wont require PT post-op. In that case, continue to adhere to his protocol. Try the Meniscus Injury exercises when you feel ready, but remember that those exercises are the very beginning. A true meniscus debridement, depending on the severity and how long ago the injury occured, requires up to 6 weeks of PT 2x weekly. If your exercises are too easy, email me! I'm really good at making them harder!

Question 8

What's the difference between a sprain and strain?

Accepted Answer

A sprain is to the ligament, a strain is to the muscle or tendon. A ligament is connective tissue anchoring bone to bone. Ie, the ligaments connecting all the bones in your ankle which then lead to ankle sprains. A tendon attaches muscle to bone.

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