Search Results

In a world full of smartphones, tablets, and laptops, it's no wonder most of us end up glued to our screens for hours. The digital era has made life more convenient and connected, but it has also brought about some new health concerns. Tech neck has been garnering a lot of attention lately as a growing issue among tech users. What is Tech Neck? Tech neck or “text neck” refers to a forward head posture caused by spending prolonged amounts of time looking down at a phone or computer. The condition is characterized by tension and discomfort in the neck and shoulders. The posture so many of us adopt while looking down at our devices puts repeated pressure on our necks. Over time, this compromises the natural curve of the neck, leading to a hunched posture in which the neck and head are drawn forward so that they are no longer in alignment with the rest of the spine. Beyond soreness, tech neck can cause headaches, a reduction in neck mobility, tingling or numbness in the hands, and, in severe cases, chronic pain. To test if you have forward head posture, stand with your back against a wall, if your head does not touch the wall, your head is too far forward. Tips to Prevent Tech Neck: Simple Lifestyle Changes To prevent or fix forward head posture, we must become more conscious of the way we use our devices, and make lifestyle changes to improve our neck health. Here are some simple tips to help you avoid the pitfalls of tech neck: Maintain Good Posture: Be conscious of your posture while using devices. Keep your head up and shoulders relaxed, maintaining a neutral spine position – ideally, your rib cage and hips should be parallel. If you are sitting often, try to keep both feet planted on the ground or on a footrest, as crossing your legs can make it more difficult to maintain good posture. Take a Screen Break: Incorporate breaks in your screen time each day. Take a moment to stand up, stretch, and move around at regular intervals to relieve tension in your neck and shoulders. If you often lose track of time, try setting a timer for yourself to take breaks. Use Ergonomic Accessories: Investing in a few ergonomic accessories could help you avoid tech neck. If you spend a lot of time on the computer, consider getting a stand to raise your monitor or laptop to eye level, this will help you spend less time tilting your head downwards. For a more in-depth look at proper posture while using a computer, check out our desk ergonomics blog post. When using your phone, try to get into the habit of holding your phone closer to eye level or consider getting a phone stand to elevate your phone for you. If you work at a desk most of the day, ensure you have a chair that facilitates good posture, and consider getting a standing desk to help take some pressure off your back. Exercise Regularly: Strengthening the muscles in your neck, shoulders, and back through regular exercise can provide support and reduce the risk of developing tech neck. How to Fix Tech Neck: Stretches to Correct Neck Posture Try doing these exercises during your screen breaks to facilitate better posture and strengthen your neck muscles. Chin Tucks Begin with your head looking straight ahead, your ears should be over your shoulders. Pull your chin back toward your chest, as if you are making a double chin, feeling the stretch in the back of your neck as those muscles lengthen. Hold for 5 seconds before returning to the starting position. Repeat 10 times, stopping if it feels painful. Neck Flexion Stretch Tuck your chin as though you are making a double chin. Place your hand on the crown of your head, so that your arm crosses your forehead. Gently pull your head towards your chest, feeling the stretch as it lengthens the muscles at the back of your neck. Hold the stretch for 30 seconds, repeating 3 times. Hand-to-Ear Stretch (Trapezius Stretch) Reaching over your head, place your hand on the opposite side of your head, so that your fingertips touch the top of your ear. Tuck your other arm behind your back. Applying gentle force, pull your head down towards your shoulder. Hold for 30 seconds, feeling the stretch in the side of your neck and your trapezius muscle. Repeat on the other side. Lateral Neck Stretch Begin with your head turned to one side, with your chin pointed down toward your armpit. Using the opposite hand, place your fingers under your ear on the same side. Slowly lift your chin up and to the opposite side, as though you are drawing a diagonal line with your chin. Slide your fingers down your neck toward your shoulder as you do so. Repeat for 1 minute on each side. Bonus Desk Stretch: Seated Abdominal Twist Begin in a seated position with both feet planted on the floor. Cross your forearms in front of you, holding them about shoulder height. Slowly rotate your upper body to one side, keeping your hips in place. Return to the middle and repeat, rotating to the other side. Professional Treatment for Tech Neck If tech neck is causing you pain and discomfort, it may be time to see a professional. Physical therapy can be a highly effective, non-invasive approach to treating and preventing forward head posture. Tech neck treatment aims to address the root causes, strengthening the neck and shoulders while promoting proper posture. The experts at Rehab United in San Diego can help you achieve a healthy, pain-free neck posture. A Healthy Relationship with Tech As we navigate the digital era, we need to prioritize our health and well-being. By being mindful of screen use and adopting preventative measures, we can mitigate the effects of tech neck. Investing in your health today will pay dividends in the long run. Embrace a healthier digital lifestyle, and consider physical therapy as a valuable resource on your journey to wellness. Did You Enjoy This Blog? Subscribe to our mailing list to get more blogs sent straight to your inbox! Emily McGuire is a Marketing Associate and staff writer for Rehab United. With a Bachelor's degree in International Business from UC San Diego, she is a California native with a passion for writing, digital marketing, health, and wellness. Medically Reviewed By: Arturo Valle, PT, DPT, FAFS, CSCS, STMT-1, BFR-1, CCI, is a Physical Therapist, Clinic Director of Rehab United in Escondido, and Director of Rehab United’s Quality Assurance Program. As a graduate of USC’s Doctor of Physical Therapy Program, Dr. Valle has always emphasized the implementation of Evidence-Based Practice into all plans of care. Throughout his 12 years of experience, Dr. Valle has treated thousands of orthopedic-related and sports injuries and mentored countless Physical Therapists and Students of Physical Therapy.

Today, we embark on a journey to explore the profound benefits of eccentric hamstring exercises, an integral component in preventing and recovering from hamstring injuries. Gain insights into the anatomy, understand the advantages, and master essential exercises to enhance your hamstring strength and flexibility. As always, remember to consult with a physician before attempting these exercises, particularly if you're dealing with an existing injury or hamstring pain. Understanding the Hamstrings Let’s begin by understanding the critical role the hamstrings play in your daily activities. The trio of muscles, the semitendinosus, semimembranosus, and biceps femoris, run along the back of your thigh, influencing everything from walking to jumping. The Hamstring is very dynamic in nature and travels diagonally across both the hip joint and the knee joint. As well, it translates posterior to anterior at the knee indicating that it plays a huge role in controlling the transverse plane (rotation). As the foot hits the ground the tibia internally rotates and the hamstring engages in eccentric control of that motion, as well as managing to engage in the control of the side-to-side frontal plane, and even the sagittal plane or knee flexion. This trio of muscles influences everything when it comes to gait, running, cutting, changing direction, and jumping. What Is Eccentric Exercise? On a basic level, eccentric movement is the lengthening of a muscle-tendon junction. This is what happens in everyday motion, in every step we take. When doing eccentric exercises, we are performing a more targeted form of this movement. Eccentric stretches focus on lengthening the muscle under tension, making them a powerful tool for simultaneous strength and flexibility improvement. These are essential components of the healing process, playing a vital role in any recovery plan. Benefits of Eccentric Hamstring Exercises Discover the numerous advantages these exercises bring to the table, making them a staple in your injury prevention and recovery routine. From promoting muscle healing to enhancing overall function, eccentric hamstring exercises are a holistic approach to hamstring care. Promote Muscle Healing: Eccentric exercises encourage the flow of blood and nutrients to the muscle, aiding in the healing process. Increase Muscle Length: These stretches help increase the length of your hamstrings, reducing the risk of re-injury. Enhance Strength: Eccentric exercises strengthen the muscles while stretching them, creating a balanced and stable muscle group. Improved Function: By increasing flexibility and strength, you'll regain normal function more quickly. Essential Exercises for Hamstring Flexibility Explore our suggested list of crucial eccentric hamstring exercises designed to boost flexibility! We have selected these stretches from a long list of options because they are beginner-friendly and easy to do at home or the gym. See our demonstrations and note how these exercises ensure the hamstring is challenged in all three planes of motion. Detailed instructions accompany each exercise, ensuring you perform them correctly and feel the gentle stretch in your hamstrings. If you would like to see these stretches in motion, check out our hamstring exercise tutorial video on Instagram! Standing Hamstring Stretch Stand up straight with feet shoulder-width apart and place one foot in front of you. Flex your front foot upwards at the ankle, keeping your heel on the ground. Slowly lean forward from your hips, keeping your back straight and arms outstretched towards your front foot. Pulse in 3 directions, forward, left, and right. Repeat on the alternate leg, you should feel a gentle stretch in your hamstrings. Single-Leg Straight-Leg Deadlift Stand on one leg with a slight bend in the knee. Slowly lower your torso toward the floor while keeping your back straight. Reach for the floor with your hands while extending the other leg behind you. Return to the starting position and repeat, alternating legs. Raised Leg Hamstring Stretch Standing in front of a raised platform like a box or bench, raise your leg to rest your heel on the platform. Keep your grounded foot pointed straight ahead. Slowly bend forward, extending your arms toward your toes. Repeat this motion, adding pulses to either side using the opposite arm as the direction you are reaching. Repeat the exercise on the alternate leg. Eccentric Hamstring Exercises for Strength Single-Leg Straight-Leg Deadlift with Weight Stand on one leg with a slight bend in the knee, holding a dumbbell in each hand. Slowly lower your torso toward the floor while keeping your back straight. Reach for the floor with your hands while extending the other leg behind you. Return to the starting position and repeat, alternating legs. Swiss Ball Hamstring Curl Exercise Lie on your back with your legs straight, resting your heels on top of an exercise ball. Keeping a neutral spine position, lift your hips up parallel to your chest. Pull your heels towards your glutes, rolling the ball under your feet. Maintaining this raised posture, slowly slide your heels away from your body, returning to the starting position. Nordic Hamstring Curl Exercise Begin with knees on the ground and torso upright. You will need a counterweight on your heels, this can be done by having someone hold down your heels, by using a Nordic strap, or by hooking your heels under a piece of weighted furniture. With a weighted exercise ball in front of you, cross your arms over your chest and slowly bend at the knee, leaning forward until you reach the ball. Adjust the depth or distance you travel as you gain more strength. This is a difficult exercise and should be done successfully in smaller ranges before progressing. Raise yourself back upright, feeling your hamstrings supporting you. Advice on Eccentric Exercises Eccentric hamstring exercises are a valuable tool in preventing and healing hamstring injuries. These exercises can improve muscle flexibility, strength, and overall function. It is essential to approach these exercises with caution; stop the exercise if you begin to feel significant pain. If you are currently injured or experiencing hamstring pain, do not attempt these exercises until you have consulted with a physical therapist or physician. Consider Physical Therapy for Hamstring Recovery At Rehab United, our dedicated team can create a personalized recovery plan tailored to your needs. A physical therapist is the most well-positioned practitioner to manage and treat musculoskeletal injuries, so it’s imperative to find one you trust to help you through this process. Empower yourself with knowledge and actionable steps to improve your hamstring health. Visit Rehab United for expert guidance and take the first step towards a stronger, more flexible you. Your hamstrings will thank you! Did You Enjoy This Blog? Subscribe to our mailing list to get more blogs sent straight to your inbox! Emily McGuire is a Marketing Associate and staff writer for Rehab United. With a Bachelor's degree in International Business from UC San Diego, she is a California native with a passion for writing, digital marketing, health, and wellness. Medically Reviewed By: Bryan Hill, PT, FAFS, CF-L1, BFRC, is the Chief Executive Officer and co-owner of Rehab United Sports Medicine and Physical Therapy. Bryan received his bachelor’s degree in Physical Therapy and Health Sciences from the University of New England and has been a physical therapist in the San Diego community since 1998. Through a close professional and personal relationship with renowned therapist Gary Gray, and as a member of the inaugural class of The Gray Institute for Functional Transformation (GIFT) fellowship, Bryan has been a strong advocate, pioneer, and expert in the principles of Applied Functional Science. Throughout his experience as both a clinician and an educator in the field, Bryan has not only treated a wide range of patient/athlete demographics and diagnoses, but has helped inspire and lead San Diego’s aspiring clinicians to become the future of medicine.

Multiple Sclerosis (MS) is a chronic neurological condition that affects millions of people worldwide. It can lead to various physical and cognitive challenges, making everyday tasks and activities more difficult. However, there's hope on the horizon in the form of physical and occupational therapy. In this blog post, we'll explore how these therapies can play a crucial role in improving the lives of individuals living with MS. Understanding Multiple Sclerosis Multiple Sclerosis is an autoimmune disease that attacks the protective covering of nerve fibers, causing communication problems between the brain and the rest of the body. Common symptoms of MS include fatigue, muscle weakness, balance issues, numbness or tingling, and difficulty with coordination. As MS progresses, individuals may face mobility challenges and limitations in their daily activities. Physical Therapy for Multiple Sclerosis Physical therapy (PT) is an essential component of comprehensive care for individuals with MS. Here's how it can help: Assessment and Goal Setting: The physical therapist assesses the patient's current physical abilities and works with them to set achievable goals. These goals can range from improving balance and strength to enhancing mobility and managing pain. Strength and Flexibility Training: PT programs include exercises that target muscle strength, flexibility, and endurance. These exercises can help individuals with MS maintain or improve their physical function. Gait and Balance Training: Many individuals with MS experience difficulty walking and maintaining balance. Physical therapists provide specific exercises and techniques to improve gait and balance and to reduce the risk of falls. Pain Management: MS-related pain is common and can be challenging to manage. Physical therapists employ various modalities, such as heat therapy and manual techniques, to alleviate pain and discomfort. Mobility Aids and Adaptive Equipment: Physical therapists can recommend and teach the proper use of mobility aids and adaptive equipment, like canes or wheelchairs, to enhance independence. Occupational Therapy for Multiple Sclerosis Occupational therapy (OT) focuses on helping individuals with MS maintain or regain independence in their daily activities. Here's how OT can be beneficial: Functional Assessments: Occupational therapists assess a person's ability to perform daily tasks such as dressing, bathing, cooking, and driving. They identify areas where assistance or modifications are needed. Adaptive Techniques: OTs teach individuals strategies and adaptive techniques to overcome limitations. This may include using assistive devices or finding alternative ways to complete tasks. Cognitive Rehabilitation: MS can impact cognitive functions such as memory, attention, and problem-solving. Occupational therapists work on cognitive rehabilitation to improve these aspects, allowing individuals to better manage their daily lives. Energy Conservation: Fatigue is a common symptom of MS. Occupational therapists help individuals learn how to conserve energy and prioritize activities to avoid excessive exhaustion. Home Modifications: OTs can recommend home modifications, such as installing grab bars, ramps, or lifts, to create a safer and more accessible living environment. The Synergy of PT and OT Physical and occupational therapy often work hand in hand to provide holistic care for individuals with MS. While physical therapy focuses on improving physical function, occupational therapy focuses on overcoming the practical challenges faced in daily life. This synergy can result in a significantly improved quality of life for those living with MS. Rehab United Can Help Multiple Sclerosis may present significant challenges, but physical and occupational therapy offer hope and practical solutions. These therapies can help individuals regain mobility, improve function, manage pain, and enhance their overall quality of life. If you or someone you know is living with MS, consider consulting with healthcare professionals who specialize in physical and occupational therapy to create a personalized and comprehensive treatment plan. Together, these therapies empower individuals with MS to live their lives to the fullest. Did You Enjoy This Blog? Subscribe to our mailing list to get more blogs sent straight to your inbox! Ariela Liberman is a Marketing Associate and a staff writer for Rehab United, with a Bachelor of Arts in Media Studies. Born and raised in San Diego, she is a Southern California native with a passion for writing, digital marketing, health, and wellness. Arturo Valle, PT, DPT, FAFS, CSCS, STMT-1, BFR-1, CCI, is a Physical Therapist, Clinic Director of Rehab United in Escondido, and Director of Rehab United’s Quality Assurance Program. As a graduate of USC’s Doctor of Physical Therapy Program, Dr. Valle has always emphasized the implementation of Evidence-Based Practice into all plans of care. Throughout his 12 years of experience, Dr. Valle has treated thousands of orthopedic-related and sports injuries and mentored countless Physical Therapists and Students of Physical Therapy.

When it comes to health concerns, pelvic floor dysfunction is often associated with women. However, men can also experience issues related to their pelvic floor, which can significantly impact their overall well-being. In this blog, we will shed light on the signs of pelvic floor dysfunction in men, explore the potential causes behind it, and discuss the benefits of pelvic floor therapy tailored specifically for men. Understanding Pelvic Floor Dysfunction The pelvic floor is a complex network of muscles, ligaments, and tissues that support the organs within the pelvic region, including the bladder, rectum, and prostate. When the pelvic floor muscles become weakened, tight, or imbalanced, it can lead to pelvic floor dysfunction in men. Some common signs and symptoms of pelvic floor dysfunction include: Urinary Issues: Frequent urination, urgency, weak urine stream, difficulty starting or stopping urination, or involuntary leakage. Bowel Problems: Constipation, straining during bowel movements, incomplete bowel emptying, or fecal incontinence. Sexual Dysfunction: Erectile dysfunction, premature ejaculation, pain during sexual intercourse, or reduced sexual satisfaction. Pelvic Pain: Discomfort, pressure, or pain in the pelvic region, groin, or lower back. Muscle Tension: Tightness or spasms in the pelvic muscles, often referred to as pelvic floor hypertonicity. Causes of Pelvic Floor Dysfunction in Men Several factors can contribute to pelvic floor dysfunction in men. Some of the common causes include: Sedentary Lifestyle: Prolonged sitting, lack of exercise, and poor posture can weaken the pelvic floor muscles. Chronic Constipation: Straining during bowel movements due to constipation can place excessive pressure on the pelvic floor muscles. Prostate Problems: Conditions such as prostatitis or prostate surgery can affect the pelvic floor muscles. Pelvic Trauma: Injuries to the pelvic area, such as a fall or accident, can damage or strain the pelvic floor muscles. Chronic Pelvic Pain Syndrome: Conditions like chronic prostatitis or interstitial cystitis can lead to pelvic floor dysfunction. Pelvic Floor Therapy for Men Pelvic floor therapy, also known as pelvic rehabilitation or men's health physical therapy, is a specialized treatment approach aimed at addressing pelvic floor dysfunction in men. It involves a comprehensive evaluation, education, and a personalized treatment plan designed to improve pelvic floor muscle function and alleviate symptoms. Assessment and Evaluation: A pelvic floor therapist will conduct a thorough assessment to understand the specific concerns, medical history, and symptoms experienced by the individual. This may involve internal or external examinations, depending on the needs and comfort of the patient. Education and Lifestyle Modifications: Understanding the pelvic floor and its role is crucial. Therapists will educate patients about the anatomy and function of the pelvic floor, as well as provide guidance on healthy lifestyle modifications. This may include recommendations for diet, fluid intake, exercise, and posture correction. Pelvic Floor Exercises: Pelvic floor muscle exercises are a fundamental component of pelvic floor therapy. A therapist will guide men on how to properly perform these exercises to strengthen and relax the pelvic floor muscles. Manual Techniques: Depending on the individual's needs, the therapist may use hands-on techniques such as myofascial release, trigger point release, or soft tissue mobilization to relieve muscle tension and improve blood flow in the pelvic region. Relaxation Techniques: Stress and tension can contribute to pelvic floor dysfunction. Therapists may teach relaxation techniques, such as diaphragmatic breathing or mindfulness exercises, to help manage stress and promote relaxation of the pelvic floor muscles. We Are Here to Help Pelvic health issues can be challenging and can impact many aspects of an individual's life. Pelvic floor therapy treatments can be helpful in addressing some of the physical and emotional challenges associated with pelvic floor issues. If you are struggling, don't hesitate to reach out to us to schedule a pelvic health appointment. Did You Enjoy This Blog? Subscribe to our mailing list to get more blogs sent straight to your inbox! Ariela Liberman is a Marketing Associate and a staff writer for Rehab United, with a Bachelor of Arts in Media Studies. Born and raised in San Diego, she is a Southern California native with a passion for writing, digital marketing, health, and wellness. Medically Reviewed By: Whitney Landis, PT, DPT, FAFS, a physical therapist, Director of Pelvic Health, and Fellow of Applied Functional Science. Whitney graduated with her Doctorate in Physical Therapy from Chapman University in 2010 and has taken numerous continuing education courses pertaining to Women’s/Pelvic Health through Herman and Wallace Pelvic Rehabilitation Institute and Pelvic Guru. She has also completed the Gray Institute of Functional Transformation (GIFT) Fellowship in 2015.

At Rehab United, we understand that living with hand pain can be a real challenge. Everyday tasks, from opening a jar to typing on a keyboard, can become agonizing. But we're here to help you regain control and live pain-free. Introducing Our New Hand Therapy Service, Available at Our Carlsbad and Kearny Mesa Clinics! 🖐️ Do you struggle with hand pain? 🖐️ Is your hand mobility limited by stiffness or discomfort? 🖐️ Are you worried that your hand pain might be getting worse? Our experienced OT hand therapy specialists are ready to provide you with the support and relief you need. Here's how our Hand Therapy Service can benefit you: Pain Relief: Our therapy techniques are designed to alleviate hand pain, whether it's caused by arthritis, injuries, or overuse. Say goodbye to constant discomfort and enjoy life without limitations. Improved Mobility: Regain full use of your hands! Our specialized exercises and treatments will enhance your hand's range of motion, making daily activities easier and more enjoyable. Personalized Care: We understand that each patient is unique. Our hand therapy programs are tailored to your specific needs, ensuring the most effective and efficient treatment plan for you. Prevent Further Complications: Left untreated, hand pain can lead to long-term issues. Our experts can help prevent complications and ensure your hands stay healthy. Peace of Mind: Our compassionate team is here to support you every step of the way, answering your questions and providing a friendly, welcoming environment. Don't let hand pain hold you back any longer. Take the first step towards a pain-free and more active life by scheduling an appointment with our Hand Therapy experts. To book your consultation or for more information, click the button below or call our clinic at (760) 542-2414. Your hands deserve the best care, and we're here to provide it. We look forward to helping you regain the comfort and mobility you deserve.

Urinary incontinence is a prevalent condition that affects millions of individuals worldwide, leading to discomfort, embarrassment, and social isolation. Fortunately, there are effective ways to manage and treat urinary incontinence, and physical therapy and occupational therapy play crucial roles in this process. In this blog post, we will explore the multifaceted approach to urinary incontinence within the realms of both physical therapy and occupational therapy. What is Urinary Incontinence? Urinary incontinence is a condition characterized by the loss of bladder control, resulting in the inability to fully control urination. It can manifest in various ways, ranging from occasional small leaks of urine, such as during coughing or laughing, to experiencing intense and challenging-to-control urges to urinate. The Spectrum of Urinary Incontinence Urinary incontinence exists on a spectrum, with different individuals experiencing varying degrees of severity. Some common types of urinary incontinence include: Stress Incontinence: Stress incontinence occurs when there is pressure or stress on the bladder, leading to urine leakage. Activities such as laughing, coughing, sneezing, or exercising can trigger this type of incontinence. Urge Incontinence: Urge incontinence is characterized by a strong and sudden urge to urinate, often resulting in involuntary urine leakage. Individuals may struggle to reach a restroom in time to avoid accidents due to the urgency associated with this type of incontinence. Causes and Contributing Factors Urinary incontinence can be caused by a variety of factors, including weakened pelvic floor muscles, hormonal changes, nerve damage, certain medications, urinary tract infections, obesity, pregnancy and childbirth (in women), prostate problems (in men), and underlying medical conditions such as diabetes or neurological disorders. Physical Therapy for Urinary Incontinence Physical therapy focuses on treating physical impairments and disabilities, making it a valuable approach to managing urinary incontinence. Physical therapists employ targeted exercises and techniques to strengthen the pelvic floor muscles and promote better bladder control. Pelvic Floor Muscle Strengthening Physical therapists design exercise programs to specifically target the pelvic floor muscles. These exercises aim to improve muscle strength, endurance, and coordination, thereby enhancing the control individuals have over their urinary function. By diligently practicing these exercises, individuals can experience a reduction in involuntary urine leakage and regain confidence in their bladder control. Biofeedback Techniques Physical therapists may incorporate biofeedback techniques into their treatment plans. Biofeedback allows individuals to gain awareness of their pelvic floor muscles' activity and learn how to control them effectively. By using specialized sensors and visual or auditory cues, biofeedback enables patients to understand the correct muscle engagement and learn techniques for strengthening and relaxing the pelvic floor muscles. Occupational Therapy for Urinary Incontinence Occupational therapy is a specialized field that focuses on helping individuals overcome the challenges they face in their daily lives. When it comes to urinary incontinence, occupational therapists provide invaluable support in managing the condition. Pelvic Floor Muscle Exercises Occupational therapists work closely with patients to develop strategies for managing urinary incontinence. One of the key interventions is teaching pelvic floor muscle exercises. These exercises target the muscles that support the bladder and urethra, improving their strength and function. By effectively engaging and controlling these muscles, individuals can enhance bladder control and reduce episodes of involuntary urine leakage. Bladder Training Techniques Occupational therapists also employ bladder training techniques to help patients regain control over their bladder function. This may involve setting a regular voiding schedule, gradually increasing the time between voids, and using techniques to delay the urge to urinate. Through these interventions, individuals can gradually improve their bladder capacity and reduce the frequency of accidents associated with urinary incontinence. Lifestyle Modifications Occupational therapists recognize the importance of lifestyle modifications in managing urinary incontinence. They provide guidance on dietary changes that can reduce the risk of incontinence episodes, such as avoiding bladder irritants like caffeine, alcohol, and certain acidic foods. Additionally, therapists may address other contributing factors, such as constipation, that can impact bladder function and exacerbate urinary incontinence symptoms. Integrating Occupational Therapy and Physical Therapy While occupational therapy and physical therapy have distinct focuses, integrating both approaches can provide comprehensive and holistic care for individuals with urinary incontinence depending on the individual, while others may find that one approach works better for them. Customized Treatment Plans By collaborating with both occupational therapists and physical therapists, patients can benefit from a tailored treatment plan that addresses their unique needs. The occupational therapist can provide practical strategies for managing daily activities and minimizing the risk of accidents, while the physical therapist can focus on strengthening the pelvic floor muscles and improving physical function. Optimizing Treatment Outcomes Combining occupational therapy and physical therapy can optimize treatment outcomes by addressing the various aspects of urinary incontinence. The practical strategies provided by occupational therapists can complement the physical interventions offered by physical therapists, resulting in a more holistic approach that improves both functional abilities and overall well-being. Take the First Step in Managing Your Pelvic Health Today Urinary incontinence is a prevalent condition that can significantly impact an individual's quality of life. By harnessing the benefits of occupational therapy, physical therapy, or both, our highly skilled pelvic health specialists can develop a comprehensive treatment plan that targets both the practical and physical aspects of managing urinary incontinence. Request an evaluation today! Did You Enjoy This Blog? Subscribe to our mailing list to get more blogs sent straight to your inbox! Ariela Liberman is a Marketing Associate and a staff writer for Rehab United, with a Bachelor of Arts in Media Studies. Born and raised in San Diego, she is a Southern California native with a passion for writing, digital marketing, health, and wellness. Whitney Landis, PT, DPT, FAFS, is a Physical Therapist, Director of Pelvic Health, and Fellow of Applied Functional Science. Whitney graduated with her Doctorate in Physical Therapy from Chapman University in 2010 and has taken numerous continuing education courses pertaining to Women’s/Pelvic Health through Herman and Wallace Pelvic Rehabilitation Institute and Pelvic Guru. She has also completed the Gray Institute of Functional Transformation (GIFT) Fellowship in 2015.

If you're an avid runner or athlete, you're no stranger to the world of sports injuries. The frustration of yet another obstacle that sits between you and your goals can be detrimental to your physical progress or mental well-being. Shin splints are one of the most common running injuries to experience, mostly due to the high-impact nature of the sport. However; shin splints are easily managed and treated, so you can get back on the trail, road, or path comfortably and in high spirits. What Are Shin Splints? Shin splints, medically known as medial tibial stress syndrome, refer to the inflammation and pain that occur along the inner edge of the shinbone. They commonly affect runners, dancers, and individuals who engage in high-impact activities. Shin splints can be classified into two types: anterior shin splints, which affect the front portion of the lower leg, and posterior shin splints, which affect the inner part of the leg. Why Do My Shins Hurt After Running? Shin pain after running can be attributed to various factors. The most common cause is overuse or excessive stress placed on the shinbone (tibia) and the surrounding muscles, tendons, and tissues. This repetitive stress can lead to inflammation and microtears in the affected area, resulting in shin pain. What Are the Symptoms of Shin Splints? Recognizing the symptoms of shin splints is crucial for early intervention. Common signs and symptoms include: Pain and tenderness along the inner edge of the shinbone. Mild swelling in the lower leg. Dull or sharp pain during exercise that subsides with rest. Pain that worsens with increased activity or impact. Muscle weakness or tightness in the calf muscles. How Do I Prevent Shin Splints? Preventing shin splints involves a combination of proper training techniques, appropriate footwear, and mindful self-care. Here are some effective strategies to help you prevent shin splints: Gradually increase training intensity and duration to allow your body to adapt. Maintain proper running form and technique. Wear shoes that provide adequate support and cushioning for your foot type. Incorporate strength and flexibility exercises, focusing on the lower leg muscles. Cross-train to reduce repetitive stress on the shins. Warm up before running and cool down afterward, including stretching exercises. Listen to your body and take rest days when needed to avoid overuse injuries. What If My Shin Splints Don't Go Away? If your shin splints persist despite preventive measures, it's time to consider professional intervention. Two effective options for treating stubborn shin splints are custom orthotics and physical therapy. Custom Orthotics Custom-made shoe inserts, known as orthotics, can help correct any biomechanical imbalances or structural issues that contribute to shin splints. These orthotics are designed to provide optimal arch support, cushioning, and shock absorption, reducing stress on the shins during physical activity. Physical Therapy A skilled physical therapist can assess your condition, identify contributing factors, and develop a personalized treatment plan. Physical therapy for shin splints may include exercises to improve flexibility, strengthen muscles, and correct gait abnormalities. Therapists may also utilize techniques like manual therapy, massage, and taping to alleviate pain and promote healing. Shin splints can be a frustrating setback for runners and athletes, but with the right preventive measures, they can be managed effectively. By gradually increasing training intensity, wearing appropriate footwear, and implementing strength and flexibility exercises, you can reduce the risk of shin splints occurring. Interested in Physical Therapy? Here at Rehab United, we care about our patients; we want to see you thrive and get back to the things you love. From the front desk to the physical therapists, our staff is full of wonderful and empathetic people dedicated to giving you the best care possible. We will support you throughout your entire recovery journey, don't wait, schedule today! Did You Enjoy This Blog? Subscribe to our mailing list to get more blogs sent straight to your inbox! Ariela Liberman is a Marketing Associate and a staff writer for Rehab United, with a Bachelor of Arts in Media Studies. Born and raised in San Diego, she is a Southern California native with a passion for writing, digital marketing, health, and wellness. Arturo Valle, PT, DPT, FAFS, CSCS, STMT-1, BFR-1, CCI, is a Physical Therapist, Clinic Director of Rehab United in Escondido, and Director of Rehab United’s Quality Assurance Program. As a graduate of USC’s Doctor of Physical Therapy Program, Dr. Valle has always emphasized the implementation of Evidence-Based Practice into all plans of care. Throughout his 12 years of experience, Dr. Valle has treated thousands of orthopedic-related and sports injuries and mentored countless Physical Therapists and Students of Physical Therapy.

Parkinson's Disease is a neurodegenerative disorder that affects millions worldwide. Initially described by James Parkinson in 1817, this condition continues to challenge medical professionals due to its complex nature. However, significant strides have been made in understanding Parkinson's, and one promising avenue for managing its symptoms is physical therapy, specifically neurological physical therapy treatment. In this blog post, we delve into the intricacies of Parkinson's Disease, exploring its causes, risk factors, symptoms, and the pivotal role PT plays in empowering patients to lead more fulfilling lives. What is Parkinson's Disease? Parkinson's Disease is a progressive neurological disorder that primarily impacts a person's ability to control movement. It is caused by the gradual loss of dopamine-producing cells in the substantia nigra, a region of the brain responsible for coordinating movement. As dopamine levels decrease, patients experience difficulties with motor functions, leading to the hallmark symptoms of Parkinson's. Causes and Risk Factors While the exact cause of Parkinson's Disease remains elusive, researchers have identified several factors that may contribute to its development. Genetic mutations have been linked to certain cases of Parkinson's, suggesting a hereditary component. Additionally, environmental factors, such as exposure to toxins or certain pesticides, have been studied for their potential role in triggering the disease. Advanced age is a significant risk factor for Parkinson's, as the majority of cases occur in individuals over the age of 60. Moreover, men are more likely than women to develop Parkinson's. Although these risk factors provide valuable insights, the interplay of genetic and environmental factors remains a subject of ongoing research. Symptoms of Parkinson's Disease Parkinson's Disease manifests itself through a range of motor and non-motor symptoms. The primary motor symptoms include: 1. Tremors: Uncontrollable shaking, typically starting in the hands. 2. Bradykinesia: Slowness of movement, making everyday tasks challenging. 3. Rigidity: Stiffness and resistance in the muscles, leading to a limited range of motion. 4. Postural Instability: Difficulty maintaining balance and an increased risk of falls. Non-motor symptoms may include depression, anxiety, sleep disturbances, cognitive impairments, and autonomic dysfunction, among others. These diverse symptoms significantly impact the quality of life of individuals living with Parkinson's. Neurological Physical Therapy Treatment for Parkinson's Disease Neurological physical therapy has emerged as a beacon of hope for individuals living with Parkinson's Disease. As a progressive neurological disorder, Parkinson's presents complex challenges to motor control and function. However, through tailored interventions and specialized approaches, neurological physical therapy has shown remarkable promise in mitigating the impact of Parkinson's symptoms and improving the overall quality of life for patients. Addressing Motor Challenges The hallmark motor symptoms of Parkinson's Disease, such as tremors, bradykinesia, rigidity, and postural instability, can significantly hinder mobility and daily activities. Neurological physical therapists are skilled in identifying the specific motor challenges faced by each patient and devising personalized treatment plans to address them. Gait Training: With a focus on improving walking patterns, gait training helps individuals regain confidence and balance, reducing the risk of falls and promoting independence. Balance and Coordination Exercises: Neurological physical therapists employ targeted exercises to enhance balance and coordination, allowing patients to navigate their surroundings more effectively. Movement Repatterning: Through repetitive movement exercises, patients can relearn functional movements, mitigating the effects of bradykinesia and rigidity. Proprioceptive Training: This specialized training improves body awareness, which is crucial in managing postural instability and preventing falls. Neuroplasticity and Retraining Neurological physical therapy capitalizes on the brain's remarkable ability to adapt and rewire itself—a concept known as neuroplasticity. Through targeted interventions, therapists encourage the brain to establish new neural pathways, compensating for the loss of dopamine-producing cells. Task-Specific Training: Patients engage in activities specifically designed to challenge their motor abilities and reinforce neural connections related to those tasks. Repetitive Practice: Consistent repetition of movements helps reinforce positive changes in the brain, fostering improved motor skills. Constraint-Induced Movement Therapy: By restricting the use of unaffected limbs, this therapy encourages patients to utilize and strengthen the affected limbs, facilitating motor improvement. Cognitive and Emotional Support Coping with Parkinson's Disease can take an emotional toll on patients and their families. Neurological physical therapists recognize the importance of addressing cognitive and emotional challenges and integrating appropriate strategies into treatment plans. Cognitive Training: Therapists implement exercises that stimulate cognitive function, targeting memory, attention, and problem-solving skills. Emotional Well-being: Engaging in physical activities during neurological physical therapy can elevate mood, alleviate anxiety, and promote a sense of accomplishment and self-esteem. Try Neurological Physical Therapy Neurological physical therapy stands at the forefront of Parkinson's Disease management, offering a multifaceted approach to address both motor and non-motor symptoms. Through tailored interventions, neuroplasticity-driven techniques, and compassionate support, neurological physical therapists empower individuals with Parkinson's to navigate their journey with increased mobility, enhanced communication, and improved emotional well-being. As research continues to unveil new insights and advancements, the role of neurological physical therapy will undoubtedly shine even brighter, unlocking hope and improving lives for those facing the challenges of Parkinson's Disease. Did You Enjoy This Blog? Subscribe to our mailing list to get more blogs sent straight to your inbox! Ariela Liberman is a Marketing Associate and a staff writer for Rehab United, with a Bachelor of Arts in Media Studies. Born and raised in San Diego, she is a Southern California native with a passion for writing, digital marketing, health, and wellness. Arturo Valle, PT, DPT, FAFS, CSCS, STMT-1, BFR-1, CCI, is a Physical Therapist, Clinic Director of Rehab United in Escondido, and Director of Rehab United’s Quality Assurance Program. As a graduate of USC’s Doctor of Physical Therapy Program, Dr. Valle has always emphasized the implementation of Evidence-Based Practice into all plans of care. Throughout his 12 years of experience, Dr. Valle has treated thousands of orthopedic-related and sports injuries and mentored countless Physical Therapists and Students of Physical Therapy.

In today's digital age, the prevalence of carpal tunnel syndrome has increased significantly, affecting individuals across various professions and lifestyles. As a leading physical therapy company committed to providing comprehensive care, we aim to shed light on this condition. In this detailed blog post, we will delve into the intricacies of carpal tunnel syndrome, exploring its causes, symptoms, and physical and occupational therapy-based treatments. Let's embark on this educational journey together! What is Carpal Tunnel? Carpal tunnel syndrome is a condition characterized by the compression of the median nerve as it passes through the carpal tunnel—a narrow passageway in the wrist. This tunnel is formed by the carpal bones and a ligament, housing tendons, and the median nerve, responsible for sensation and motor function in the thumb, index, middle, and half of the ring fingers. Causes of Carpal Tunnel Syndrome There are several factors that contribute to the development of carpal tunnel syndrome, including: Repetitive Motion: Engaging in repetitive tasks, such as typing, assembly line work, or playing musical instruments, can lead to inflammation and irritation of the tendons within the carpal tunnel, resulting in compression of the median nerve. Wrist Anatomy and Health: Certain anatomical variations, such as a narrower carpal tunnel or bony abnormalities, can predispose individuals to carpal tunnel syndrome. Additionally, conditions like arthritis or wrist fractures may increase the risk. Hormonal Changes: Hormonal changes, such as those occurring during pregnancy or menopause, can cause fluid retention and swelling, leading to increased pressure within the carpal tunnel. Recognizing Carpal Tunnel Symptoms Identifying the symptoms of carpal tunnel syndrome is crucial for early intervention. Common signs include: Numbness and Tingling: Individuals with carpal tunnel syndrome often experience numbness, tingling, and a pins-and-needles sensation in the thumb, index, middle, and half of the ring fingers. Weakness and Muscle Atrophy: Progressive weakness and muscle wasting in the affected hand may occur, making it challenging to perform fine motor tasks. Pain and Discomfort: Dull or sharp pain may radiate from the wrist to the forearm or even the upper arm, causing discomfort and limited hand function. Demographics at Risk for Carpal Tunnel Syndrome Carpal tunnel syndrome can affect individuals across various demographics, but certain groups are more prone to developing this condition. Understanding the demographics at risk can help raise awareness and facilitate targeted prevention and treatment strategies. Here are some demographics commonly associated with carpal tunnel syndrome: Occupation and Workforce Office Workers: Individuals who spend prolonged hours typing, using a computer mouse, or performing repetitive tasks are at higher risk. Assembly Line Workers: Jobs involving repetitive hand and wrist movements, such as manufacturing or packaging, can increase the likelihood of developing carpal tunnel syndrome. Musicians: Instrumentalists who extensively use their hands and wrists, like guitarists or pianists, may be susceptible to this condition. Gender Women: Studies indicate that women are more prone to carpal tunnel syndrome than men, potentially due to hormonal factors or anatomical differences. Age Middle-aged and Older Adults: Carpal tunnel syndrome is more prevalent in individuals between the ages of 40 and 60. Age-related changes in tissues and increased likelihood of underlying medical conditions may contribute to this higher risk. Pre-existing Medical Conditions Diabetes: Individuals with diabetes have an increased risk of developing nerve-related conditions, including carpal tunnel syndrome. Obesity: Excess weight can contribute to increased pressure on the median nerve, potentially leading to compression within the carpal tunnel. Arthritis: Conditions such as rheumatoid arthritis or osteoarthritis can cause inflammation and joint damage, leading to carpal tunnel syndrome. Pregnancy Expectant mothers often experience hormonal changes and fluid retention, which can increase pressure within the carpal tunnel, resulting in symptoms of carpal tunnel syndrome. These symptoms may resolve after pregnancy. While these demographics are commonly associated with carpal tunnel syndrome, it's important to note that this condition can affect anyone. Awareness, early intervention, and appropriate preventive measures are essential for maintaining optimal hand and wrist health, regardless of demographic factors. Physical & Occupational Therapy-Based Treatments for Carpal Tunnel Physical therapy and occupational therapy play a pivotal role in managing early-stage carpal tunnel syndrome. Physical therapy focuses more on alleviating symptoms, improving wrist function, and preventing further complications while occupational therapy focuses on ergonomic modifications and lifestyle changes to improve symptoms. Here are some effective interventions that both professions utilize: Manual Therapy Techniques: Skilled physical therapists employ hands-on techniques to mobilize the wrist and surrounding structures, reducing inflammation and improving joint mobility. Therapeutic Exercises: Tailored exercises help strengthen the muscles of the forearm and hand, promoting stability and optimal alignment. Stretching exercises also improve flexibility and alleviate tension. Ergonomic Modifications: Our physical therapists provide valuable guidance on ergonomic principles and adjustments to optimize workstations and daily activities, reducing strain on the wrist. Modalities: Utilizing modalities such as ultrasound, electrical stimulation, or cold therapy can help reduce pain and inflammation, facilitating the healing process. Education and Lifestyle Modifications: Our physical therapy team educates patients on proper body mechanics, wrist positioning, and techniques to minimize stress on the median nerve. Lifestyle modifications, including activity breaks and stress management, are also emphasized. Physical & Occupational Therapy After Surgery If your case is more severe or your symptoms don't improve, surgery is sometimes recommended. Physical and/or occupational therapy after surgery can help: Prevent scar tissue formation. Restore strength to the wrist. Change habits that may have led to initial symptoms. Therapy treatment after surgery can include a multitude of interventions, including exercises, scar management, stretching, education, strengthening, and more. Rehab United Can Help Carpal tunnel syndrome can significantly impact one's quality of life, but with the right knowledge and treatment, individuals can find relief and regain function. At Rehab United, we are committed to empowering our patients with comprehensive care. By understanding the causes, recognizing the symptoms, and utilizing physical and occupational therapy-based treatments, you can take control of your carpal tunnel journey. Seek professional guidance, and let us guide you toward a pain-free, functional life. Did You Enjoy This Blog? Subscribe to our mailing list to get more blogs sent straight to your inbox! Ariela Liberman is a Marketing Associate and a staff writer for Rehab United, with a Bachelor of Arts in Media Studies. Born and raised in San Diego, she is a Southern California native with a passion for writing, digital marketing, health, and wellness. Arturo Valle, PT, DPT, FAFS, CSCS, STMT-1, BFR-1, CCI, is a Physical Therapist, Clinic Director of Rehab United in Escondido, and Director of Rehab United’s Quality Assurance Program. As a graduate of USC’s Doctor of Physical Therapy Program, Dr. Valle has always emphasized the implementation of Evidence-Based Practice into all plans of care. Throughout his 12 years of experience, Dr. Valle has treated thousands of orthopedic-related and sports injuries and mentored countless Physical Therapists and Students of Physical Therapy.

If you often experience stiffness and discomfort in your mid-back after long hours of sitting, you're not alone. Our modern lifestyles, which involve extended periods of hunching over computers, using smartphones, sitting for prolonged durations, and driving, can contribute to increased tension and stiffness in the mid back. In this comprehensive guide, we will delve into the causes of thoracic spine stiffness, common symptoms, and preventive measures, and provide a range of effective stretches and exercises to alleviate mid-back pain. Understanding the Thoracic Spine The mid-back, known as the thoracic spine, is situated between the base of the neck and the bottom of the ribcage. It plays a vital role in our daily activities and overall spinal health. The thoracic spine needs to maintain proper flexion, extension, rotation, and side bending to enable us to perform regular tasks and engage in recreational activities. When the thoracic spine fails to function optimally, it can lead to increased stress on other areas of the spine, such as the low back and neck. Causes of Thoracic Spine Stiffness Prolonged sitting in one position: Remaining in the same posture for an extended period can lead to muscular stiffness and decreased mobility in the mid-back. Lack of postural strength: Weak postural muscles fail to provide adequate support to the thoracic spine, leading to stiffness and discomfort. Use of heavy backpacks: Carrying heavy backpacks for long periods can strain the mid-back and contribute to stiffness. Repetitive/overuse motions: Constant lifting, twisting, reaching overhead, and other repetitive movements can lead to thoracic spine stiffness. Underlying conditions: Certain conditions such as scoliosis, ankylosing spondylitis, and Scheuermann's disease can contribute to increased stiffness in the thoracic spine. Symptoms of Increased Thoracic Spine Stiffness Difficulty sitting upright: Stiffness in the mid back can make it challenging to maintain an upright sitting posture. Pain in the shoulder blade area: Increased tension in the mid-back often manifests as pain around the shoulder blade region. Difficulty with rotational activities: Stiffness can hamper rotational movements, such as checking blind spots while driving. Restricted ribcage expansion: Stiffness may limit the ability to take deep breaths and expand the ribcage fully. Difficulty finding a comfortable sitting position: Stiffness can make it challenging to find a comfortable and pain-free sitting position. Reduced range of motion in the shoulders: Stiffness in the mid-back can restrict shoulder mobility. Preventing Thoracic Spine Stiffness Limit prolonged sitting: Take regular breaks and incorporate movement throughout the day to prevent stiffness from prolonged sitting. Reduce the use of heavy backpacks: Minimize the duration and weight of backpack usage to avoid straining the mid-back. Improve postural strengthening: Strengthening the muscles that support proper posture can alleviate mid-back stiffness. Focus on exercises targeting the upper back, shoulders, and core. Perform daily stretches: Consistently incorporating stretches into your daily routine can help maintain flexibility and reduce thoracic spine stiffness. Exercises and Stretches to Alleviate Mid-Back Pain 1. T-Spine Rotation in a Doorway Stand in a doorway and place your hands on each side of the door frame at shoulder height. Gently rotate your torso away from the frame, feeling a stretch in the mid back. Hold for 15-30 seconds and repeat on the other side. 2. Foam Roll - Thoracic Spine Extensions Lie on a foam roller with it positioned horizontally along your mid back. Support your head with your hands and gently extend your upper back over the foam roller. Roll up and down to target different areas of stiffness. 3. T-Spine Matrix in Seated Sit on a chair with your feet flat on the ground. Cross your arms out in front of you and slowly rotate your torso up and down, side-to-side, and to the right and left, feeling a stretch in the mid back. Repeat for 10-15 repetitions on each side. 4. Sport Cord Rows Attach a resistance band or sports cord to a sturdy anchor point. Hold the handles in front of you, arms extended, and palms facing each other. Retract your shoulder blades and squeeze your mid-back muscles as you pull the handles towards your chest. Perform 2-3 sets of 10-15 repetitions. Rehab United Can Help! If you experience persistent symptoms, numbness, tingling, pain in the chest and ribcage, or have suffered trauma to the thoracic spine area, it's essential to seek professional help. Consult a physical therapist for a thorough evaluation and personalized treatment plan. Subscribe to our mailing list to get more blogs sent straight to your inbox! Isabel Jones, PT, DPT, ATC is a physical therapist and a Certified Athletic Trainer with a passion for physical activity and functional movement. She received her Doctorate of Physical Therapy in 2021 from the University of St. Augustine in San Marcos, CA, joining Rehab United quickly after.

Let's face it, we are chronic sitters. The human race has been sitting down for longer periods of time more and more recently, due to, you guessed it, computers. According to John Hopkins Medicine, since 1950, sedentary jobs have increased by 83%. Sitting for prolonged periods of time tightens the hips and can lead to pain as well as other potential problems. Hip pain doesn't discriminate, though, and although sitting can be the main perpetrator, hip flexor overuse injuries in sports are also contributors. No matter if you sit at a desk all day or you are the star player on your soccer team, hip flexibility is essential to proper function and injury prevention in your daily life. Why Stretching the Hips is Important Stretching the hips is vital for maintaining hip joint mobility and preventing hip pain and stiffness. Here are some reasons why stretching the hips is important: Improves Flexibility: Stretching the hip muscles can help maintain or improve joint flexibility, which is essential for pain-free movement. Relieves Tension: Tight hips can cause discomfort and tension in the lower back, hips, and legs. Stretching can help release this tension and alleviate discomfort. Improves Posture: Tight hip muscles can pull on the lower back, causing poor posture. Stretching the hips can help improve posture and reduce the risk of lower back pain. Reduces Risk of Injury: Tight hips can lead to overuse injuries or strains. Stretching can help reduce the risk of injury by improving muscle flexibility and mobility. Enhances Athletic Performance: Athletes who require hip mobility, such as runners and dancers, can benefit from hip stretching to improve performance and reduce the risk of injury. Incorporating hip stretching into your daily routine can help maintain or improve hip mobility, reduce the risk of injury, and alleviate discomfort. Remember to stretch gently and perform both static and dynamic stretches. If you experience any pain or discomfort while stretching, consult with a physical therapist or medical professional. Why Hips Can Get Tight The hips are essential in supporting your body's weight and movement, making them one of the most critical joints in the body. When the hips become tight, it can cause discomfort and pain, and even lead to lower back problems. There are various reasons why hips can get tight, such as: Prolonged Sitting: Sitting for long periods can cause the hip flexor muscles to shorten and tighten, leading to discomfort and pain. Sedentary Lifestyle: A lack of physical activity can cause muscle stiffness, leading to tight hips. Exercise: Overuse or incorrect use of the hip muscles during exercise can cause tightness in the hips. Exercises and Stretches to Relieve Tight Hips Seated Piriformis Stretch Sit on a chair with your feet flat on the ground. Cross your right ankle over your left knee, gently lean down with your chest leading, and keep your back straight, holding for 30 seconds on each side. Kneeling Hip Flexor Stretch Kneel on the ground with one foot in front of the other, keeping your back straight. Slowly push your hips forward until you feel a stretch in the front of your hip. Hold for 30 seconds on each side. Pigeon Pose This yoga pose is excellent for releasing tension in the hips. Start on all fours, bring one knee up towards your hand, and extend the other leg behind you. Slowly lower yourself down to the ground and hold for 30 seconds on each side. Preventing Tight Hips While there are exercises and stretches that can help relieve tight hips, it's always better to prevent them from happening in the first place. Here are some tips to prevent tight hips: Move Regularly: Avoid sitting or standing in the same position for long periods. Take breaks every 30 minutes to stand up, stretch, and move around. Stretch Daily: Incorporate daily stretching into your routine, especially for your hips. This can help maintain flexibility and prevent muscle tightness. Strengthen Your Hips: Strengthening exercises can help maintain muscle balance around the hip joint, reducing the risk of tightness and injury. Use Proper Form: Whether it's during exercise or everyday movements, using the proper form can prevent overuse and strain on the hips. Seek Professional Help: If you're experiencing hip pain or discomfort, seek help from a physical therapist or medical professional. They can help identify the root cause of your tight hips and provide customized treatment plans to prevent them from happening again. By incorporating these tips into your daily routine, you can prevent tight hips and maintain hip health. Remember, prevention is always better than cure, and taking care of your body is essential for optimal function and well-being. Tight hips can be uncomfortable and even painful, but there are ways to relieve the tension and discomfort. Incorporating stretches and exercises into your daily routine can help unlock your hips and alleviate any pain or discomfort. Remember, consistency is key, and it's essential to listen to your body. If you experience any pain while doing these exercises or stretches, please consult with a physical therapist or medical professional. At Rehab United, we offer customized treatment plans to help you recover and achieve your goals. Did You Enjoy This Blog? Subscribe to our mailing list to get more blogs sent straight to your inbox! Ariela Liberman is a Marketing Associate and a staff writer for Rehab United, with a Bachelor of Arts in Media Studies. Born and raised in San Diego, she is a Southern California native with a passion for writing, digital marketing, health, and wellness. Arturo Valle, PT, DPT, FAFS, CSCS, STMT-1, BFR-1, CCI, is a Physical Therapist, Clinic Director of Rehab United in Escondido, and Director of Rehab United’s Quality Assurance Program. As a graduate of USC’s Doctor of Physical Therapy Program, Dr. Valle has always emphasized the implementation of Evidence-Based Practice into all plans of care. Throughout his 12 years of experience, Dr. Valle has treated thousands of orthopedic-related and sports injuries and mentored countless Physical Therapists and Students of Physical Therapy.

Fertility issues can be incredibly challenging and heartbreaking for individuals or couples trying to conceive. There are several diagnoses that can impact fertility, and pelvic floor therapy can be a helpful intervention in addressing these issues. In this article, we will discuss diagnoses that can impact fertility and explore how pelvic floor therapy can be a beneficial treatment option. Diagnoses That Directly Impact Fertility for Women Endometriosis Endometriosis is a condition in which the tissue that lines the uterus grows outside of it, often in the abdominal cavity. This can cause significant pain and discomfort and can also impact fertility by blocking fallopian tubes. While pelvic floor therapy cannot fix the growth of the uterine tissue or infertility, it can be helpful in addressing pain associated with endometriosis. Pelvic floor therapy can also help make fertility treatment and the conception process more comfortable and successful. Polycystic Ovarian Syndrome (PCOS) PCOS is a hormonal disorder that can cause ovarian cysts and impact fertility. It can also cause other systemic complications that can impact pelvic floor function and overall health, such as painful and/or irregular periods, pelvic pain, and pain with sex. Pelvic floor therapy can help to alleviate PCOS symptoms by strengthening the pelvic floor. Diagnoses That Directly Impact Fertility for Men Varicocele Varicocele is a condition in which the veins in the scrotum become enlarged, which can lead to decreased blood flow to the testicles and impact fertility. Pelvic floor therapy can help improve blood flow to the pelvis by using manual techniques, mobility exercises, and education. Erectile Dysfunction (ED) ED can be caused by various factors, including pelvic muscle spasms, decreased blood flow to the pelvis, and tissue mobility. Pelvic floor therapy can help address these issues to improve erectile function. Diagnoses That Indirectly Impact Fertility Pelvic Pain Pelvic pain can be a significant barrier to intercourse and childbearing. Pelvic floor therapy can help reduce muscle spasms and inflammation in the pelvis through manual treatment, mobility exercises, and central nervous system downregulation. Pain with Sex Being able to have successful intercourse is a critical factor when trying to conceive. If intercourse is painful or uncomfortable, the likelihood that a person will be able to engage in intercourse at the necessary frequency is low. Pelvic floor therapy can help reduce pelvic pain and improve blood flow, tissue flexibility, and muscle mobility, allowing for comfortable intercourse. Incontinence Incontinence can impact one's confidence to engage in intercourse, and this can have an indirect impact on fertility. Pelvic floor therapy can help reduce incontinence, which can increase confidence and improve the ability to engage in intercourse. We Are Here to Help Fertility issues can be challenging and can impact many aspects of an individual's life. Pelvic floor therapy can be a helpful intervention in addressing some of the physical and emotional challenges associated with fertility issues. By addressing diagnoses that impact fertility and addressing related pelvic floor dysfunction, pelvic therapy can provide a path forward for individuals seeking to conceive. If you are struggling with fertility issues, don't hesitate to reach out to us to schedule a pelvic health appointment. Other Resources The DIY: Walk of Hope is a fundraising event for RESOLVE: The National Infertility Association. Friends, families, and other groups organize DIY Walks of Hope to honor those who have been touched by infertility in order to: Bring people together in your local area to support the infertility community Raise awareness about infertility and RESOLVE Improve the lives of people living with infertility The American Society for Reproductive Medicine offers answers to frequently asked questions, videos, fact sheets, and booklets, as well as a place to find a healthcare provider in your area. Ariela Liberman is a Marketing Associate and a staff writer for Resolve Wellness, with a Bachelor of Arts in Media Studies. Born and raised in San Diego, she is a Southern California native with a passion for writing, digital marketing, health, and wellness. Reviewed by Rebecca (Becca) Jacobs, MS, OTD, OTR/L, who is an occupational therapist that brings a new treatment approach and experience to the Rehab United team. She studied at Boston University, where she earned the trifecta of degrees in occupational therapy including her bachelor's, master's, and post-professional doctorate. Becca is one of three occupational therapists in San Diego who specialize in pelvic health occupational therapy, a discipline that is new to the field of occupational therapy.