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What to Know about Chris Paul’s Hamstring Injury (and yours)

Everyone is going wild over the competition of the NBA Playoffs.  It’s nice to see some close games in the post season.  Can you even imagine the potential of the NBA finals without Lebron?

As much as we love the post season, it is often a common time for injury.  After all, players have played up to 82 games, not including practice, scrimmage, and workouts.  By the time of the postseason, those small regular season hiccups can build up to eventual injury.

Chris Paul was just officially pulled (no pun intended) from game 6 of the Warriors-Rockets Game due to a right hamstring strain.  The big questions is, will he return if there is a game 7?

Well, here’s what you should know about the hamstrings.  It is a huge muscle.  If you’re being fancy, the hamstrings actually consist of 3 muscles together (the semimembranosus, the semimembranosus, and the biceps femoris) It connects from your hip to your knee and is responsible for stabilizing the hip and the knee.

Without the hamstrings working at full capacity, the ability to bend the knee and extend the hip to stand tall (as when moving from a crouched or defensive position) becomes very difficult or painful.  The same movement is needed for sprinting as well, so you must to have them working to make that fast break on the court.

The big question is “how bad was the strain?” Hamstring strains can be grade 1, grade 2, or grade 3.

Grade 1 strains are mild and usually just a few muscle fibers have been damaged.  With a grade 1 strain the athlete can usually still bend their knee normally and typically are able to walk fine and maintain their normal power and endurance.  They might be sore the day after the injury still.

Grade 2 strains are moderate in nature and the athlete typically feels pain when the knee has to bend or the hip has to extend against any resistance. This usually makes sprinting pretty difficult.

Grade 3 strains are severe.  This means most of the muscle fibers are ruptured.  I don’t think Chris Paul has to worry about this. If he did, the announcement of the strain would have read, “Chris Paul Out For Remainder of Postseason”

So, what will happen in the short term to get him back on track?  Most likely his rehab team will explore the use of things like massage, ice and or heat, taping, dry needling, cupping, electrical stimulation (maybe a little prayer) to get him back on the court in the case of a game 7.  Don’t be surprised if you see him on a stationary bike courtside to keep his muscles warm when he returns.

Long term in the offseason, he will have to look at a rehab and prevention program that consists of eccentric muscle training (a muscle is holding a contraction while it lengthens) such as is done with Nordic Hamstrings Exercises.   Rehabilitating the entire lower extremity for coordination of his lower extremity muscle groups, balance, and agility will get him ready for the next season.

So, the big question is, can he return to play.  Well that just depends on how bad the strain was.  My bet is that considering the circumstances, his potential impact, and the fact that he was at least able to walk off the floor after the injury, they will figure out a way to get him back in the game.

Remember though, that is just for Chris Paul (you know, NBA star Chris Paul).  If you just suffered a hamstrings strain and a playoff series is not at risk, how about letting it rest just a little before getting back.

#kptwellness #livingwell #kptgreenville

 

Dr. Jones is a physical therapist, speaker, author and co-owner of Kinetic Physical Therapy & Wellness and Kinetic Pediatric Therapy who specializes and holds several credentials in orthopedics and manual therapy. He is a member of the American Physical Therapy Association, National Strength and Conditioning Association, and the American Academy of Orthopedic Manual Therapists.

A Better Way to Reduce Your Pain

October is National Physical Therapy Month, and as medical professionals across the U.S. work together to expound the benefits of physical therapy, the team at Kinetic Physical Therapy & Wellness in Greenville are joining the American Physical Therapy Association (APTA) in highlighting a topic that affects the lives of millions: opioid awareness.

More specifically, the goal is to create awareness around the fact that physical therapy is a safe and effective alternative to opioids (i.e., Vicodin and OxyContin) for long-term pain management.

This is according to the Centers of Disease Control and Prevention (CDC), which in March of 2016 released guidelines urging non-opioid solutions (such as physical therapy) for the management of chronic pain.

There’s definitely a time and a place for the use of prescription pain medication, but the misuse of opioids in our country is very real. The CDC reports more than 1,000 people are treated in emergency rooms every day for misusing prescription opioids.

Other scary facts about opioids, according to the CDC:

  • Opioid misuse, overuse and addiction contributed to the death of nearly 20,000 Americans in 2014.
  • Health care providers wrote 259 million prescriptions for opioid pain medication in 2012, enough for every adult in the U.S.
  • As many as one in four people who receive prescription opioids long-term for non-cancer pain in primary care settings end up struggling with addiction.

It’s truly an epidemic in our country, but as a physical therapist I’m in a hopeful position to help people manage their chronic pain in ways that are safer and oftentimes more effective than using prescription drugs.

A number of studies over the years have pointed to movement, exercise and individualized physical therapy as effective options for treating chronic pain. A report about chronic pain released by the National Institutes of Health in January of 2015 specifically mentions physical therapy as a key, non-pharmaceutical option for treating, managing and event ending chronic pain.

“Despite what is commonly done in current clinical practice, there appear to be few data to support the long-term use of opioids for chronic pain management,” states the report titled “The Role of Opioids in the Treatment of Chronic Pain.”

“‘Movement is medicine,” is not a phrase we use lightly in the physical therapy profession, but the solution isn’t as easy as just suggesting movement and exercise. All who suffer from chronic pain are different, and through one-on-one care, we’re able to identify and address the physical as well as some of the mental and emotional factors that stand in the way of safe and effective pain care management.

From education, strength and flexibility exercises and manual therapy, to posture awareness, body mechanics instruction, and many other methods, physical therapists are licensed and trained to identify the causes of chronic pain, then establish individualized treatment plans for managing and possibly eliminating the pain.

Dr. Jones is a physical therapist, speaker, author and co-owner of Kinetic Physical Therapy & Wellness and Kinetic Pediatric Therapy who specializes and holds several credentials in orthopedics and manual therapy. He is a member of the American Physical Therapy Association, National Strength and Conditioning Association, and the American Academy of Orthopedic Manual Therapists.

3 Simple Steps to Prevent Golf Injuries

It’s estimated that about 29 million Americans each year hit the links for at least one round of golf. That’s 1 in 10 people in the U.S., according to the National Golf Foundation. But while golf is often considered a safe, low-impact, leisurely activity for people of all ages and abilities, that impression vastly underestimates the impact golf has on the body.

From sudden, acute injuries due to poor form or the lack of flexibility, to the development of long-term, overuse injuries caused by excessive play or poor swing mechanics, a round of golf can turn from leisurely to debilitating without proper training and conditioning.

People love to play golf because it’s challenging and competitive while, for the most part, remaining nondiscriminatory based on age or fitness level, but there’s no denying that golf as a sport is associated with a significant number of injuries each year – conditions that can keep you off the links while affecting other aspects of your life.

According to the U.S. Consumer Product Safety Commission, more than 131,000 people were treated in hospital emergency rooms, doctors’ offices and other clinics for golf-related injuries in 2015 alone. The most common injuries affected golfers’ backs, shoulders and elbows.

The most common golf injuries tend to happen either when a golfer jumps into a season or round too quickly, before the body’s prepared for the rigors of 18 holes or they come from playing and practicing too much – without proper rest – which can lead to overuse injuries like back pain or golfer’s elbow.

Studies by the American Orthopaedic Society for Sports Medicine (AOSSM) have shown that both are real issues within the golf community. For instance, AOSSM says that more than 80 percent of golfers spend less than 10 minutes warming up before a round. At the same time, about 44 percent of all reported golf injuries in youths are from overuse.

These injuries are preventable, and the first step is realizing that golf is truly a sport, not just a leisure activity. With any sport, you can’t just pick up the driver and start swinging. You have to get your body in shape for golf – both before the season and before a particular round – and you have to know when to rest.”

Preventing golf injuries requires the following:

Proper Mechanics: Your swing isn’t just important for accuracy and length. Proper mechanics keep you from placing too much strain on your back, elbows, shoulders … really your entire kinetic chain, from your feet to your head.

A Warmup Routine: If you’re one of the 80 percent of golfers who spend less than 10 minutes warming up, you’re just asking for injury. Instead, develop a regular and reliable stretching and warmup routine for use prior to each round that promotes flexibility, increases your heart rate, and gradually works your body up to swinging the driver.

Professional Advice: A golf pro can help you with mechanics, but a physical therapist can ensure your body is up for the rigors of performing these mechanics through nine or 18 holes. A full assessment from a physical therapist can help a golfer identify imbalances in strength and flexibility, from which a PT can provide him or her with a path toward addressing these deficiencies with an eye toward injury prevention and improving the golf game.

Dr. Jones is a physical therapist, speaker, author and co-owner of Kinetic Physical Therapy & Wellness and Kinetic Pediatric Therapy who specializes and holds several credentials in orthopedics and manual therapy. He is a member of the American Physical Therapy Association, National Strength and Conditioning Association, and the American Academy of Orthopedic Manual Therapists.

5 Running Mistakes to Avoid this 5K Season

It’s the season for weekend fun runs, charity 5Ks and multi-stage team relays. But as recreation and competitive runners hit the roads and trails to prepare for upcoming events remember that avoiding common early season training mistakes can keep runners healthy and competitive throughout the season.

This is an especially important message considering about 60 to 65 percent of all runners experience an injury during the average year.

Running injuries are common, especially early in the season when people are training and prepping for races by getting their bodies back into shape. Plantar fasciitis, Achilles problems, knee pain, IT band friction syndrome … these are all common running injuries, often caused this time of year by doing too much too soon, and doing so lacking proper strength, muscle timing, flexibility or form.

To help remain on schedule throughout the spring and summer outdoor season remember to avoid the following five running mistakes:

  1. Skipping Warmup and Cooldown: While workout windows can be tight and difficult to secure during a given week, don’t use time constraints as an excuse to avoid properly warming up and cooling down before and after a run. Some walking, light jogging, skipping, high knees and butt kicks prior to running increases heart rate and circulation, loosens up the joints and increases blood flow to the muscles. For your cooldown, do some light walking and stretching to help reduce the buildup of lactic acid, which can lead to stiffness and muscle cramps.
  2. Wearing the Wrong Shoes: How your feet strike the ground will affect muscles and joints throughout your body’s entire kinetic chain, from the feet and ankles, through the knees and hips, and up into your spine and torso. If your shoes don’t fit properly, support your feet correctly or sufficiently absorb the impact of each stride, you’re going to feel it. It’s important to not only wear a good, high-quality shoe, but also one that matches your foot type.
  3. Not Listening to the Body: Don’t subscribe to a “no pain, no gain” model when running. Sure, you’ll want to push your body hard, but if you feel pain or an unnatural level of discomfort or fatigue, stop, assess and seek treatment from a physical therapist or other medical professional, if necessary.
  4. Focusing Only on Cardio Fitness: With running, cardio fitness is certainly important. But when it comes to both injury prevention and performance enhancement, flexibility and strength are equally as vital. Stretch daily and during cooldown periods and build strength in your calves, knees, hips and core through heel drops and body weight squats.
  5. Forgetting to Rest: It’s good to push yourself, but rest and recovery are essential in avoiding injury, burnout and plateauing before you’ve reached your fullest potential. So always work rest into your long-term training regimen. This doesn’t mean just kicking up your feet and relaxing for a day. Sometimes, ‘rest’ can simply mean mixing up your training so you’re not challenging your body the same way every day.

To learn more about proper training, including personalized assessments and the development of training regimens that can enhance your running performance and ensure optimal injury prevention, feel free to contact the physical therapy team at Kinetic Physical Therapy & Wellness.

Dr. Jones is a physical therapist, speaker, author and co-owner of Kinetic Physical Therapy & Wellness and Kinetic Pediatric Therapy who specializes and holds several credentials in orthopedics and manual therapy. He is a member of the American Physical Therapy Association, National Strength and Conditioning Association, and the American Academy of Orthopedic Manual Therapists.