How to do a proper plank

How to do a proper plank

Planks are a great foundational core stability exercise to master before progressing onto more complex core exercises. Having a strong core will increase your trunk stability which helps to protect your spine and decrease risk for injury.

• Keep your head, shoulders, hips, knees, and ankles in alignment with each other.

• To avoid straining your neck keep your eyes on your hands out in front of you, not up at a wall.

• For positioning of your arms, make sure that your shoulders and elbows are lined up.

• Keep a neutral spine from head to bottom. No sticking your bottom in the air or arching your back.

• Avoid shrugging your shoulders and clenching your hands together.

• Remember to breath.

--Kelsey Burlington

Manual Therapy for Carpal Tunnel Syndrome {Walnut Creek} {Physical Therapy}

The authors of a new study on carpal tunnel syndrome show that patients returned earlier to their activities of daily living and work when they receive manual therapy versus those who receive surgery. At one year the results between manual therapy and surgery were similar, but at 1 month they were significantly better in the manual therapy group.

Conservative treatment often includes everything from splints, steroid injections, lasers, and other treatments that are lumped with “physical therapy”. But this study shows that it is manual therapy that may do the most benefit.

Manual therapy for carpal tunnel syndrome consists of releasing the tissues around the median nerve that are causing the symptom. The nerve travels all the way from the cervical spine to the hand. Too often practitioners only treat the area surrounding the carpal tunnel symptoms, and fail to consider the more proximal nerve entrapment sites.

The Effectiveness of Manual Therapy Versus Surgery on Self-reported Function, Cervical Range of Motion, and Pinch Grip Force in Carpal Tunnel Syndrome: A Randomized Clinical Trial. Fernández-de-Las-Peñas C. J Orthop Sports Phys Ther. 2017 Mar;47(3):151-161. doi: 10.2519/jospt.2017.7090. Epub 2017 Feb 3.

https://www.ncbi.nlm.nih.gov/pubmed/28158963

Deep Tissue Laser Therapy

We are excited to announce the addition of Deep Laser Therapy (or Class IV Laser) to our practice.  

What is Laser Therapy?

Laser therapy uses a process called photobiomodulation. Photons enter the tissue and interact with the cytochrome c complex within mitochondria. This interaction triggers a biological cascade of events that leads to an increase in cellular metabolism and a decrease in both pain and inflammation.

It helps reduce pain, reduce inflammation, and enhance tissue healing— both in hard and soft tissues, including muscles, ligaments, or even bones. It utilizes the body’s own healing powers by stimulating cellular activity.

 

How is deep tissue Laser Therapy different than cold laser?

Deep Tissue Laser Therapy is a Class IV laser. Class IV lasers can emit power between .5 and 25 w while class 3 lasers (low level laser therapy or cold laser) can emit only up to .5w.

You can treat a larger area with a Class IV laser. Because it can deliver more power, it takes less time to get the same therapeutic dose. For example, to treat a lower back with 6000 Joules, it would take 200 times longer witha class III laser!

What conditions does it treat?

Acute conditions: Particularly effective when it is administered as soon as possible following injury (assuming there is no active hemorrhaging). The faster the inflammation is reduced and the healing process can begin, the better. In the case of acute injury, laser therapy helps restore the body to normal function quicker.

Chronic conditions: Used most often to help combat persistent pain and inflammation. Deep Tissue Laser Therapy laser is especially well-suited for treating chronic conditions because it enables clinicians to treat a wider area of interest while still delivering therapeutically relevant dosages.

What does it feel like?

Deep Tissue Laser Therapy creates a gentle, soothing warmth. Many patients receiving LightForce Laser Therapy treatments report enjoying the experience, especially when a massage-ball treatment head is used to deliver what is often referred to as a “laser massage.”

Patients receiving treatments with higher-power lasers also frequently report a rapid decrease in pain. For someone suffering from chronic pain, this effect can be particularly pronounced.

How Many Treatments does it take?

Many people experience pain relief in 1 treatment. Recommended dosing is 2-3 times per week for 5-10 treatment sessions. Acute injuries usually require fewer treatments, while chronic conditions may need more. Laser treatments initiate the healing process and can continue to reduce inflammation for 24-72 hours after treatment.

https://youtu.be/dB9MIW9fduk