Since COVID, many employees have chosen to work from home, leaving the cubical lifestyle in the past. This change has led to an increase in postural-related aches and pains due to poor home office ergonomics.
Physical therapy is a great way to manage these new physiological challenges in the workplace. One question physical therapists are often asked is, “What is the best home office set-up?”
Recently, sit-to-stand desks have been perceived as a great solution to posture-related pain due to the sedentary work environment. So the question is, “Are sit-to-stand desks really worth it?” The answer is not as easy as yes or no.
Standing desks have become increasingly common in office settings as the conversation about the health impacts of prolonged periods of sitting has ramped up. Studies have found that sitting for long periods can lead to higher mortality rates, obesity, postural abnormalities, and complications with circulation, regardless of personal physical activity level.
What we do know is in 2011, the Centers for Disease Control and Prevention (CDC) reported that standing desks reduced upper back and neck pain and improved overall mood vs sitting down. However, there is minimal research looking into the possible long-term risks of using a standing desk vs sitting for a workstation setup.
Whether you are sitting or standing, ask yourself: is my workstation set up correctly for my body?
You may be surprised to learn that it’s just as easy to increase your risk of musculoskeletal disorders (MSDs) while standing as it is while sitting if you’re not following proper ergonomic guidelines.
Reviewing the most common mistakes, physical therapists often must aid in simple adjustments to minimize musculoskeletal risk of injury or overloading. One such adjustment is addressing monitor height. The correct monitor height to reduce strain on the head and neck is to have the top of the monitor at the top of the forehead. This is important as you change from sitting to standing.
Additionally, one must provide support for your upper extremities (UEs) when standing or sitting to minimize the strain on the shoulder complex and cervical structures. No chair means no armrests. This can add to UE strain and poor posture over time. Proper mouse and keyboard height/alignment can also be overlooked when standing. Reaching outside of the recommended zone for extended periods can increase the risk of injury and increase your chances of pain and other negative side effects.
Now, reading all of this, you may assume the answer to the question is unequivocally “No, a standing desk is not better than a sitting desk.”
Well, you would be incorrect. It is recommended that anyone who sits longer than four hours a day should opt for a transitional desk to allow for intermittent change in position. However, this means when transitioning, you must follow correct guidelines for proper use.
Proper Guidelines for Standing Desk Setup
- Back and neck straight, elbow around 90º
- Wrist in a neutral position
- Standing mat to reduce overall fatigue
- a potentially a footrest to allow alternating offloading
Additionally, it is recommended that no position should be held for longer than 30-45 minutes at a time. Change is good for your body! Movement is even better, so as you take intermittent breaks, go for a little walk around your home, or even ger outside for some fresh air!
Maximizing your workstation setup will promote proper ergonomics and give you the best opportunity to work in a pain-free environment. Hopefully, this will give you an optimal environment to which you are excited to come back to every work day!
Maria Caccamise DPT, PT
Clinical Director
Home Office Workstations: Are Standing Desks the Bees Knees or Bad Business?
/in Tips for Dealing with InjurySince COVID, many employees have chosen to work from home, leaving the cubical lifestyle in the past. This change has led to an increase in postural-related aches and pains due to poor home office ergonomics.
Physical therapy is a great way to manage these new physiological challenges in the workplace. One question physical therapists are often asked is, “What is the best home office set-up?”
Recently, sit-to-stand desks have been perceived as a great solution to posture-related pain due to the sedentary work environment. So the question is, “Are sit-to-stand desks really worth it?” The answer is not as easy as yes or no.
Standing desks have become increasingly common in office settings as the conversation about the health impacts of prolonged periods of sitting has ramped up. Studies have found that sitting for long periods can lead to higher mortality rates, obesity, postural abnormalities, and complications with circulation, regardless of personal physical activity level.
What we do know is in 2011, the Centers for Disease Control and Prevention (CDC) reported that standing desks reduced upper back and neck pain and improved overall mood vs sitting down. However, there is minimal research looking into the possible long-term risks of using a standing desk vs sitting for a workstation setup.
Whether you are sitting or standing, ask yourself: is my workstation set up correctly for my body?
You may be surprised to learn that it’s just as easy to increase your risk of musculoskeletal disorders (MSDs) while standing as it is while sitting if you’re not following proper ergonomic guidelines.
Reviewing the most common mistakes, physical therapists often must aid in simple adjustments to minimize musculoskeletal risk of injury or overloading. One such adjustment is addressing monitor height. The correct monitor height to reduce strain on the head and neck is to have the top of the monitor at the top of the forehead. This is important as you change from sitting to standing.
Additionally, one must provide support for your upper extremities (UEs) when standing or sitting to minimize the strain on the shoulder complex and cervical structures. No chair means no armrests. This can add to UE strain and poor posture over time. Proper mouse and keyboard height/alignment can also be overlooked when standing. Reaching outside of the recommended zone for extended periods can increase the risk of injury and increase your chances of pain and other negative side effects.
Now, reading all of this, you may assume the answer to the question is unequivocally “No, a standing desk is not better than a sitting desk.”
Well, you would be incorrect. It is recommended that anyone who sits longer than four hours a day should opt for a transitional desk to allow for intermittent change in position. However, this means when transitioning, you must follow correct guidelines for proper use.
Proper Guidelines for Standing Desk Setup
Additionally, it is recommended that no position should be held for longer than 30-45 minutes at a time. Change is good for your body! Movement is even better, so as you take intermittent breaks, go for a little walk around your home, or even ger outside for some fresh air!
Maximizing your workstation setup will promote proper ergonomics and give you the best opportunity to work in a pain-free environment. Hopefully, this will give you an optimal environment to which you are excited to come back to every work day!
Maria Caccamise DPT, PT
Clinical Director
Knee Pain
/in Pain ManagementKnee Pain Unveiled: Exploring the Root Causes
Knee pain can be a perplexing and persistent problem for many individuals. It’s a common issue, but what you might not know is that the source of knee pain can often be found outside the knee joint itself. Knee pain is not always a straightforward matter. It can originate from various factors that extend beyond the knee joint. To help you understand this complexity, we’ll dive into these factors and their connection to knee pain.
Treatment plans for knee pain can vary depending on the underlying causes, severity of the pain, and individual patient needs. A well-rounded approach to treatment often combines multiple strategies to address the specific factors contributing to knee pain. Here are some examples of treatment components that may be included in a comprehensive knee pain treatment plan:
4.Pain Management: In some cases, pain management techniques may be necessary, such as the use of non-steroidal anti-inflammatory drugs (NSAIDs) or prescription medications to alleviate pain and reduce inflammation.
Treatment plans are highly individualized, and the specific components and duration of treatment will vary based on the patient’s diagnosis and response to therapy. A collaborative approach involving the patient, physical therapist, and, if necessary, other healthcare professionals, is key to achieving the best outcomes in managing knee pain. Call Red Canyon Physical Therapy today to schedule your initial evaluation today!
ACL Injury
/in Athletic PerformanceACL (Anterior Cruciate Ligament) Injury and Prevention
Each year, an estimated 300,000 individuals sustain a tear to the anterior cruciate ligament (ACL) in the knee joint. The ACL is crucial in providing stability to the knee during sporting activities such as running, jumping, cutting and pivoting. An ACL tear will result in loss of a full season, school time, and possibly a scholarship or entire sporting career. Female athletes are 4-8 times at risk of an ACL injury compared to male athletes.
Sportsmetrics and what it is:
Over 20 years ago, Dr. Frank Noyes and the researchers at the Noyes Knee Institute developed Sportsmetrics, a scientifically proven neuromuscular training program designed to build overall leg strength and improve balance, stability, and body mechanics during jump/land tasks. Since the program was established, over 25 studies have been published proving the effectiveness of the Sportsmetrics program. Sportsmetrics was created by a team of athletic trainers, physical therapists and researchers, under the direction of Dr. Frank Noyes. Sportsmetrics™ is the foundation upon which sports-specific skills are built. Sportsmetrics™ is the first ACL injury prevention program scientifically proven to decrease serious knee ligament injuries in female athletes. Certified Sportsmetrics™ Specialists are trained to implement this original program with athletes of all ages.
How Much of a Difference Sportsmetrics Makes
Components of Sportsmetrics:
SAS incorporates the scientifically proven components of Sportsmetrics™, including a dynamic warm-up, jump training, strength training, and flexibility. In addition to these components, we have added a series of vigorous speed and agility drills comprising of quick feet, sharp cuts, straight sprints, backpedaling and unpredicted agility.
With each drill, athletes concentrate on correct running form, body posture and proper technique associated with cutting, pivoting, and decelerating, all activities highly associated with ACL injuries.
The entire program should be performed in the athlete’s off or preparatory season, three days a week for six weeks. At the end of the six weeks, athletes should be physically ready to begin their season with a solid foundation of speed, agility, endurance, and strength. This is our most well-rounded training program yet.
The program is appropriate for use during training sessions for any sport that involves jumping, landing, cutting, or twisting. Using WIPP keeps athletes constantly moving and taking advantage of the limited time in practice for muscle preparation. WIPP prepares muscle groups and joints that are frequently injured: groin, hamstrings, low back, hip flexor and quads. An entire team can perform the WIPP program together.
Let Sportsmetrics™ WIPP your athletes into shape!
The testing may include:
Visit https://sportsmetrics.org/ or reach out to Red Canyon Physical Therapy for more information on ACL Injury Prevention.
The Mulligan Concept of Manual Therapy
/in Manual TherapyThe Mulligan Concept of Manual Therapy
Mulligan Concept
Concurrent application of sustained accessory mobilization applied by a therapist and an active
physiological movement to end range applied by the patient
How it is Applied
● NAGS- Natural Apophyseal Glides
● SNAGS – Sustained Natural Apophyseal Glides
● MWMS- Mobilization with Movements
Mobilization with movement (MWM) is the concurrent application of sustained accessory
mobilization applied by a therapist and an active physiological movement to end range applied
by the patient. Passive end-of-range overpressure, or stretching, is then conveyed without pain as
a barrier
Benefits
Pain reduction. Joint mobility. Increase in function
Patient Population
Patients with restricted motion caused by an orthopedic or joint issue, including arthritis,
post-spinal surgery pain, headaches and dizziness
Principles of Treatment
A passive accessory joint mobilization is applied following the principles of Kaltenborn.
Kaltenborn established the Convex-Concave Rule to allow ease in identifying the
direction of limitation and subsequently the direction that treatment is to be applied.
When a convex joint surface is moving, the roll and glide transpire in the opposite
direction
During the assessment the therapist will identify one or more comparable signs as
described by Maitland. These signs may be; a loss of joint movement, pain associated
with movement, or pain associated with specific functional activities
The therapist must continuously monitor the patients reaction to ensure no pain is
reproduced. The therapist assesses various combinations of parallel or perpendicular
glides to find the correct treatment plane and grade of accessory movement
While sustaining the accessory glide, the patient is instructed to perform the comparable
sign. Something that can be reproduced/retested that often reflects the primary complaint.
Failure to improve the comparable sign would indicate that the therapist has not found the
correct treatment plane, grade of mobilization, spinal segment or that the technique is not
indicated
The previously restricted and/or painful motion or activity is repeated by the patient
while the therapist continues to maintain the appropriate accessory glide
Maitland vs Mulligan technique
Mulligan mobilization allows the patients to perform the offending movements in a functional
position. Maitland mobilization aims to reestablish the spinning, gliding and rolling motions of
two joints
Concept of ‘Positional Fault’
Mulligan proposed that injuries or sprains might result in a minor “positional fault” to a
joint causing restrictions in physiological movement
Development in techniques used to overcome joint `tracking’ problems or `positional
faults’ i.e. joints with subtle biomechanical changes
References:
Mulligan, BR: Manual Therapy “NAGS,” “SNAGS,” “MWM’S: Etc., ed 4. Plane View
Press, Wellington, 1999
Exelby, Linda. “Peripheral mobilizations with movement.” Manual Therapy 1.3 (1996):
118-126
Kisner, Carolyn, and Lynn Allen Colby. Therapeutic exercise: foundations and
techniques. FA Davis, 2012
Manual therapy NAGS,SNAGS,MWMS,etc by Brian R.Mulligan, 5th edition, 2004.
The Power of Physical Therapy in Treating Plantar Fasciitis
/in Pain ManagementPlantar fasciitis is a common foot condition that affects millions of people worldwide. It is characterized by inflammation and pain in the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. This condition can be extremely debilitating, making it difficult to perform daily activities and adversely affecting quality of life. While there are several treatment options available, physical therapy has emerged as a highly effective and non-invasive approach for managing and overcoming plantar fasciitis. In this blog, we will explore the various benefits of physical therapy in treating this condition.
Plantar fasciitis can be a persistent and debilitating condition, but physical therapy offers a comprehensive and effective approach to its treatment. From accurate diagnosis and pain relief to improved flexibility, strengthening, and correcting biomechanical issues, physical therapy provides a holistic solution that targets the root causes of plantar fasciitis. If you are struggling with this condition, consider consulting a physical therapist to help you regain your foot health, reduce pain, and improve your overall quality of life. Remember, taking early action can lead to a quicker recovery and a faster return to an active lifestyle.
Pre-hab
/in Common Questions About Physical TherapyPrehabilitation or (pre-hab) is defined as “a process of improving the functional capability of a patient prior to a surgical procedure so the patient can withstand any postoperative inactivity and associated decline.” In terms of outcomes, studies have shown that patients who are to undergo knee and hip replacements and perform 6-weeks of land and water-based PT decreased their odds of needing in-patient rehab by up to 73%. This basically demonstrates the stronger and more flexible you go into the procedure, the better and quicker outcomes you’ll have afterwards. Some exercises that will be beneficial prior to a knee or hip replacement would be lower extremity stretching, glute and quad strengthening, as well as cycling for continuous non weight bearing motion. Ask your physical therapist for prescribed therapeutic exercises to create a mobility and strengthening program to perform prior to your upcoming procedure.
Sources:
www.arthritis.org
Ways to Give. Every gift to the Arthritis Foundation will help people with arthritis across the U.S. live their best life. Whether it is supporting cutting-edge research, 24/7 access to one-on-one support, resources and tools for daily living, and more, your gift will be life-changing.
www.arthritis.org
Understanding and Treating Vertigo and BPPV
/in Posture and BalanceDisturbances in the inner ear can cause Vertigo which is a type of dizziness. A common symptom is the feeling of spinning in your head or the world around you is spinning or moving. It can last several seconds or minutes.
Benign Paroxysmal Positional Vertigo is a specific type of vertigo and usually presents as a feeling of spinning with head motions such as turning over in bed, looking up or looking down, sitting up, turning your head to look at your surroundings. It consists of brief episodes of mild to severe symptoms and can include nausea. It can result to gait and balance problems.
Crystals in your ear being in the wrong place in the inner canals can cause BPPV. These crystals in your ear can be dislodged from their normal position as you change your head position. If you experience dizziness due to BPPV, consulting a physical therapist can help treat BPPV and dizziness by restoring the normal function of the inner ear through positional treatments and exercises. A physical therapist can also help if you have gait and balance problems associated with BPPV.
One of the common treatments for vertigo caused by BPPV is Epley maneuver. It consists of turning the head towards the affected ear followed by a series of head and body movements to help move the ear crystals from the semi circular canals to reduce or eliminate vertigo.
Here are some tips to manage Dizziness caused by BPPV
What is Dry Needling and How Can It Help My Pain?
/in Pain ManagementWhat is Dry Needling?
Dry needling is a manual treatment method that healthcare providers use for management of pain and issues with movement quality that stem from musculoskeletal conditions. With this method, the provider inserts a thin needle into or near the area of pain, trigger points, or related symptoms. A common method of dry needling is called Trigger Point Dry Needling that focuses on targeting myofascial trigger points in the muscles. Trigger points occur when the muscle is overused which can cause an energy crisis resulting in muscle fibers not receiving adequate blood supply. When this happens, the muscles aren’t getting the oxygen and nutrients that it needs to return to a resting state causing pain and increased sensitivity. Trigger Point Dry Needling stimulates these areas to help bring back normal blood supply to clear built up acidity and release tension. With this method, people will often feel muscles contract or twitch as the muscle relaxes and resets. Another method of dry needling is called Neurologic Dry Needling which evolved from Trigger Point Dry Needling with greater focus on needling the system versus the points in order to treat all types of neuromusculoskeletal conditions. This method is based on peripheral and central neurologic principles and works to deliver treatment locally, segmentally, and systemically. The goal is to improve inflammatory responses, improve blood flow, and reduce muscle guarding. Ultimately, both dry needling techniques help to relieve pain, increase blood flow, and improve mobility for most people.
What Type of Pain Does Dry Needling Treat?
Dry needling can be used to treat a multitude of musculoskeletal conditions to address pain and mobility restrictions that can occur from scar tissue, myofascial tension, trigger points, and other connective tissue issues. Some conditions include:
What to Expect During and After Dry Needling Treatment?
Each time you receive dry needling, your licensed physical therapist will assess each treatment area via palpation (use of hands to feel the muscle tissue). Following the assessment, your provider will use a sterilized needle to work on the treatment area. The needles are always single-use and disposed of immediately in a sharps container. The needle is surrounded by a plastic tube that helps to guide with placement of the needle in the appropriate treatment. Some people fear that the needles will be extremely painful, but because of how thin the needles are along with technique, needles are able to penetrate the skin with little to no sensation. Once the needle is in place, your tissue can response with reduction in tension or an involuntary muscle contraction when a trigger point is released, which can feel uncomfortable, but this sensation is short-lived and people often times feel immediate changes.
It is common to experience soreness in the area following dry needling for 24-48 hours, but it will resolve on its own. It is a similar feeling to the soreness that one would feel after strength training or a hard workout. Soreness can be managed with ice, heat, and gentle stretching. Other recommendations to further assist the healing process include:
Who Can Perform Dry Needling?
Dry needling is regulated differently from state to state on which healthcare professionals can perform dry needling. Healthcare providers that can generally perform dry needling consist of physical therapist, chiropractors, and athletic trainers. Regulations and requirements vary from state to state. In the state of Maryland, athletic trainers are not permitted to use dry needling as a course of practice. Maryland law requires that licensed physical therapist undergo 80 hours of training prior to eligibility to practice dry needling, therefore are highly trained compared to other requirements in other practicing states.
Acupuncture vs. Dry Needling
Although acupuncture and dry needling both use the same type of myofilament needles for treatment, the two methodology and theories are very different. Acupuncture is a treatment developed with theories centered in Eastern Medicine beliefs with the idea that illness and pain occurs when the body’s vital energy doesn’t flow freely. Acupuncture is guided by needle placement along meridians that can help to restore physical, mental, and emotional equilibrium. Dry needling on the other hand was a development of Western Medicine beliefs are targets the source of pain from a musculoskeletal or neuromusculoskeletal approach. Although clients may see the similarities on the surface, the function of the two professional approaches are very different.
Dry needling is a very helpful technique in the rehabilitation process, but it is simply another tool in the toolbox for physical therapy treatment. Dry needling is best when paired with other treatment approaches to help relieve pain and improve function. The best way to know what will work for you to relieve your pain and improve your function and quality of life is to schedule an appointment with a physical therapist to diagnosis your pain, create an individualized plan of care, and help you get back to feeling better. Here at Red Canyon, we are ready and excited to be able to help you! Schedule today!
Can Physical Therapy Help My Headaches and Migraines?
/in Common Questions About Physical Therapy, Pain ManagementIf you suffer from headaches or migraines, you may have tried many methods for relief. Common techniques that can often be successful include medications, caffeine, supplements or rest and sleep.
Some forms of migraines and headaches however can be very chronic in nature and not respond to some of these go to home approaches, or the headache can come back very quickly and repetitively if not addressing other contributing factors. Oftentimes we find ourselves discussing these conditions and symptoms with primary care physicians or neurologists, who can be very helpful in the diagnosis and treatment of headaches and migraines. Often overlooked when it comes to the clinical treatment of headaches is Physical Therapy. Read more
Blood Flow Restriction Therapy (BFRT)
/in Athletic Performance, Fitness and WellnessWhat it is/background:
BFRT was first invented by Dr. Yoshiakia Sato from Japan in 1966. BFRT has become popular with weightlifters, professional sport athletes, and medical professionals over the recent years. BFRT is a strengthening technique that uses a device similar to a blood pressure cuff, which safely restricts blood flow to a muscle. Read more