Coronavirus Update: We’re still open and here to help you, but spaces are limited. Please call ASAP to book your appointment.
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Coronavirus Update: We’re still open and here to help you, but spaces are limited. Please call ASAP to book your appointment.
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Penrose PT

Fitting a Backpack

If you routinely experience back pain, shoulder pain, or hip pain when you carry a backpack, there’s a good chance that your backpack doesn’t fit you or that you’re not wearing it properly. This is surprisingly common among backpackers and kids returning to school. Here are a few things to check to make sure your pack is properly fitted:

Proper Squatting Mechanics

First, we have to understand that there are a lot of factors regarding squatting. The following is a general guide for proper air squat mechanics and is not the “end-all-be-all.”

“Air” Squat or squat without weight is important to understand and master prior to picking up the barbell or dumbbell. Your mechanics are possibly the most important aspect to consider when attempting any exercise and maybe none more than a squat or lunge. We see so many people confused about how they are supposed to bend, move or lift. To help clear the confusion we will cover common faults and how to correct these.

Static Stretching vs. Dynamic Stretching

New research indicates that flexibility is a by-product of pre-run static stretching and may be a biomechanical factor that hurts running economy which is a measure of your overall efficiency. Prior to hard workouts and races it tends to work best to do a warm-up jog and then perform the dynamic stretches, followed by strides. This helps to adequately warm up the muscles and then get the right ones firing in the right ways.

Achilles Tendonitis

What is achilles tenodinits? Pain in the area of the Achilles tendon goes by several names and overlapping conditions, including tendonitis, tendinosis, Haglund’s deformity, paratenonitis, and bursitis, among others. Achilles tendinopathy is pain in the Achilles tendon in the midportion approximately 2-6 cm up from the heel also called non-insertional Achilles tendinopathy. Tendinopathy is defined as chronic degeneration of the tendon.

Plantar Fasciitis – A Literal Pain in the Heel

Plantar fasciitis is the most common foot condition treated by healthcare providers. It is the most common diagnosis for foot running injuries and making up 8% of all running injuries. The clinical course for most patients is positive with 80% reporting resolution of symptoms at the 12 month follow up. Most patients make significant improvements in 1-3 months as reported above with various treatment methods.

Happy Feet!

Everyone loves their favorite shoes that are broken in and super comfy! However, take a look at the bottom of them. Is one edge worn down more than the other? If the answer is yes it is time to either re-sole them or get new shoes! Walking on a beveled surface leads to foot pain. What a simple solution instead of wasting time and co-pays seeing a physical therapist or foot specialist!