This image portrays Running Assessment  by East Tennessee Spine and Sport.

Running Assessment 

Gait Analysis, or simply, a running assessment is studying how we walk or run. We use this to identify and diagnose gait disorders. Athletes and active individuals, people with musculoskeletal conditions, and individuals dealing with injuries in the lower limbs are people who should be seen to do a running assessment. 

At East TN Spine & Sport, our running assessment begins with talking to our patients about their current training program–if any, running shoes and surface, running goals and aspirations, and current or previous history of injury. This is then followed by having our patients warm up on the treadmill until they reach a comfortable speed. A therapist will videotape their patients running on the treadmill, capturing views from both the side and the back. Using slow-motion software, we are able to watch the replay of our patients running frame-by-frame. This allows us to look closely at where our patients are landing, how they are landing, and any other biomechanical misalignments. At the conclusion of your gait analysis, your therapist will make recommendations to address issues that may be causing your pain/injury or to maximize your running efficiency.  

Examples of training recommendations that may be made following your running assessment include:

  • Hip strengthening or core exercise program to address excessive pelvic movement while running that could lead to hip or knee pain
  • Landing drills to address runners who land too hard while running that could cause stress injuries
  • Recommendations for shoes or inserts in addition to foot strengthening exercises to address excessive foot movement (pronation or supination ) while running that could cause ankle pain or tendinitis
  • Cadence training using a metronome to address runners who take longer strides leading to heel striking which could increase force while running and cause injuries from the ankle to the hip. 

Some of our locations provide the AlterG anti-gravity treadmill, this treadmill is mainly used to shorten recovery times, reduce injury, and improve mobility for patients. Using its weight-reducing ability, The AlterG anti-gravity treadmill was designed to return to walking after injury, surgery, or pain sooner than before while still walking or running normally. Our AlterG Treadmills also provide gait analysis. Locations that offer this NASA technology include Hardin Valley, Farragut, and Oak Ridge. 

 

This image portrays Let’s Stretch Together! by East Tennessee Spine and Sport.

Let’s Stretch Together!

National Stretching Day and most people would say they understand the benefits of stretching, but not everyone is committed to staying loose with a regular routine.  While regular long stretching sessions are beneficial, especially for athletes or active individuals, how can we maintain flexibility if we do not have the time to commit? Here are some tips to help you stay loose even if you are stuck at the office.

The most common stretches are focused on “flexibility” or lengthening the muscles which is important to prevent injury. These should be completed in a dynamic movement fashion to warm up before activity and should be completed as 30-60 seconds static holds after activity. 

However, muscles are not the only part of our body that get “tight”.  We also have to consider our joints or “mobility” as well.  We like to say that Motion is Lotion. These repeated movements assist with lubricating our joints with nutrient-rich fluid which in turn will help maintain range of motion and decrease pain and stiffness.  

Most of the population (around 80%) will complain of back or neck pain in their life.  Our spine is made up of lots of different joints, so it is susceptible to stiffness resulting in common complaints of neck and back pain.  When we stay still for too long, such as sitting at our desk, our joints are not lubricated and we can lose mobility over time. 

For those that are stuck behind a desk, try these easy office stretches to break up your day, improve your posture, improve your mobility, and reduce your chance of developing back or neck pain.  

Try to perform up to 10 reps at a time and do at least one stretch every 1-2 hours. 2-3 minutes of stretching periodically throughout your day can be more beneficial than 1 intensive hour-long session.

If you have any specific questions or concerns and would like a personalized evaluation, please contact one of our six locally-owned clinics. We will provide you with a personalized plan of action based on your goals. We want to get you back to doing the activities you enjoy as quickly as possible. 

 

extending backwards
Stand up and extend backward.
Rotate to the left and right on a chair.
Rotate to the left and right.
Tuck chin straight back.
Tuck chin straight back.
Stetch your arm straight back.
Stretch your arm straight back.

 

 

Extend upper back over your chair.
Extend your upper back over your chair.
This image portrays MedX: The Importance of a Strong Back by East Tennessee Spine and Sport.

MedX: The Importance of a Strong Back

One of the primary myths surrounding back pain is that exercise, especially weight training, should be avoided because of back pain.

The importance of exercise and a strong back is often underestimated in the case of both acute and chronic LBP. Studies have found the recovery from acute back pain occurs more quickly with the right type and progression of exercise. Even chronic back pain shouldn’t keep you from the activities you enjoy, including exercise.

Your back needs movement to be healthy like any of the other joints in the body. Exercise helps maintain your range of motion and prevents your muscles from weakening, in turn allowing you to heal more quickly. Underworking your back can be equally as detrimental as overworking your back.

The deep muscles that stabilize the spine are small and often inhibited by the body’s response to pain. This guarding response can result in weakness during reduced activity levels associated with prolonged periods of pain. In turn, allowing these deep stabilizers to be overridden by the larger muscles of the hips and back. This can result in abnormal muscle firing and pain as you begin to resume daily activities. Unless these larger muscles are prevented from being used during back strengthening exercises, it is difficult to directly target the correct muscles groups required to have a strong spine and full return to normal function without pain.

The lumbar MedX machine has proven to be extremely effective in the treatment of back pain. The patented restraint system provides an effective way to isolate the deep spinal muscles by preventing movement in the pelvis and firing of the hip and leg muscles. This isolation allows the spine to move smoothly and restore normal firing of the deep spinal stabilizers through a pain free range of motion.

Another benefit of the MedX is the ability to test an individual’s low back strength effectively with comparison to normal values taking into account the patient’s age, weight, and gender. This allows us to determine how strong your back should be if it was healthy.

Following this baseline test, a training program with individualized progression of resistance levels is performed, in addition to core stability exercises, in order to normalize the overall physiologic strength of the lumbar spine, decrease pain, and reduce susceptibility to future back injuries

Back pain is common, but a strong spine can allow you to continue doing the things you love.

This image portrays I thought all Physical Therapy exercises were the same? by East Tennessee Spine and Sport.

I thought all Physical Therapy exercises were the same?

As professionals in Physical Therapy, our knowledge and expertise lie in the way people move and the way the human body works. We are able to assess, examine, and tailor specific treatments for each individual patient. Our goal is to help you and your body facilitate opportunities for you to heal, become more proficient with the way you move, adapt to your specific environments/goals, and ultimately return you to a level of functioning.

 

A large part of that consists of specific corrective exercises we prescribe. Corrective exercises are given specifically to you based on your individual assessment and will progress and change as you progress through your time with us. These corrective exercises are used to address the imbalances, movement compensations, and other issues found with the way you might be moving that are limiting your ability to perform certain things in your life – that you would otherwise be able to perform.

 

In the same way your Medical Doctor will prescribe a medication according to specific dosages, we think of these corrective exercises and corrective movements the same. The number of sets, the number of repetitions, and the frequency given to you by your Physical Therapist is important. The first thing you often hear when receiving a prescription is to “take it as it prescribed.” This is how corrective exercise prescriptions from your Physical Therapist are viewed as well. We design a specific exercise program for you to be followed “as prescribed.”

 

We understand that life can be busy, even when you might not be performing at the level you would like to be performing. Like anything, habits take some time to be formed. We have a few suggestions for you to help you establish a good routine with your corrective movement prescriptions at home:

  1. Talk to your Physical Therapist and ask them questions, making sure you understand what they are prescribing
  2. Perform them at the same time each day – this will help establish a routine schedule
  3. Couple the exercises with another already formed habit – for example, if you take a blood pressure medication at the same time each day, follow that up with your corrective exercises OR perform them during a commercial break.
  4. If you are feeling like the exercises are time consuming talk to us about it! This should never be the case.

 

Whatever you do, avoid not performing corrective exercises. They are the movement medicine given to help get you better and back to the things you love doing! As always, if you have any questions or would like to talk to one of our professionals call one our six clinics located throughout the great Knoxville area!

This image portrays What to Expect During Your Initial Visit by East Tennessee Spine and Sport.

What to Expect During Your Initial Visit

Whether you have been to physical therapy before or not, we want you to know what you can expect when you visit one of our East Tennessee Spine and Sport Physical Therapy clinics around Knoxville!

 

Lots of questions can swirl in our minds about how long it will take, what the visit will consist of, and other thoughts/worries can come up as well. We are here to help provide clarity regarding your first visit to decrease the uncertainty.  

 

Here’s what you can expect at your initial visit with us:

  • To fill out paperwork for our front office, however you can also find these forms on our website and bring with you on your first visit to save time

 

  • Once you finish the paperwork you physical therapist will walk you back to the evaluation room, where they will sit down with you and discuss the nature of what has brought you into the clinic. Whether you are here as a result of new or ongoing pain, a workplace injury, post-surgical rehabilitation, sports injury, etc. we will thoroughly review your history to determine how to best help you. Don’t worry, this is not the only time you’ll have to explain what is going on, but it is the time for you to explain things as best as you can!

 

  • The physical therapist will then begin a thorough movement assessment – we want to see how you move. We want to see how your pain/body responds to certain movements. Your physical therapist will also use their hands as a tool to aid in their examination and assessment. There are many specialized tests and methods used to help us evaluate that include hands-on examination and treatment.

 

  • Once your physical therapist has completed the assessment and examination portion of your initial visit, they will explain what they’ve found and how they want to help you progress – through various treatments – and they will help develop goals for you and your specific needs. Followed by corrective manual therapy and corrective exercises to address the specific needs and limitations the physical therapist found during the evaluation.  

 

  • Your physical therapist will finish your evaluation by creating your plan of care including working with you the number of visits, doses to perform your home corrective exercises, and length of time they think it will take from start to finish.  

 

Most importantly, know that your physical therapist wants to walk with you from your first visit with us, to your final visit! You can expect that we will listen, partner with you, and work towards enabling you and your body to return to an optimal level of functioning!

 

If you have any questions give us a call at any one of our clinics. We look forward to hearing from you and journeying with you! 

This image portrays Coronavirus Update by East Tennessee Spine and Sport.

Coronavirus Update

With the growing concerns regarding the potential community spread of the Coronavirus (COVID-19), East Tennessee Spine and Sport is committed to maintaining a safe environment for our patients, visitors, and staff members. Currently, the CDC is not recommending any additional precautions within our healthcare setting beyond the normal practices performed to prevent the spread of respiratory viruses. Our clinics will remain open during normal clinic hours to treat our patients. As always, we will go above and beyond our usual practices to ensure the safety of everyone involved with our clinics.

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This image portrays Headaches are a pain in the neck! by East Tennessee Spine and Sport.

Headaches are a pain in the neck!

Most people have experienced some type of headache in their life, whether it has been a mild sensation of tension, pressure, or a full blown migraine that is life altering. Sometimes we are able to muster our way through our daily tasks. Other times, though, the severity can render us unable to do anything but find a dark and quiet room in an attempt to abait the pain. There can be an underlying cervical issue that can be directly related to our symptoms. Cervicogenic headaches (CGH) and migraines are not the same, but CGH can become a trigger for a migraine.

Headaches and migraines can also be worsened by musculoskeletal tightness and stress. Chronic or frequent headaches generally have been associated with poor posture and prolonged loading of the cervical spine outside of a neutral position which creates musculoskeletal imbalance. Typically there are muscle groups that are stretched and weak and muscle groups that are tight and overworked. How many times have we been caught looking down at our phones, squinting and leaning in to see a computer screen from eye fatigue, or bending our head to hold the phone during that hour long conversation all the while probably slouched while sitting in a chair? I can hear the echo of my grandmother… “ Sit up straight, put your shoulders back.” She was right!

Treatment for cervicogenic headache should target the cause of the pain in the neck and varies depending upon what works best for the individual patient. Treatments include physical therapy and exercise, and may require medications or further intervention by a specialist.

Physical therapy is an avenue for those suffering from headache and migraine symptoms to undergo comprehensive assessment and treatment for possible underlying cervical involvement. You will also be prescribed an exercise program that is safe and effective in reducing severity, frequency and duration of symptoms. It includes an ongoing exercise regimen that seeks to restore joint mobility, alignment, and strength. These corrective exercises can be utilized as prevention and even as treatment for headaches. It gives you independence and an added tool in your tool box to manage your symptoms.

So maybe you should take the time to check in with yourself. Do you have frequent headaches? Does your upper back and shoulder muscles feel tight or are they easily fatigued? Do you have neck pain? Do you hear the echo of your grandmother in your ear about your posture? If you answered yes to these questions, then you should consider physical therapy as a way to evaluate and help address your headache issues.

This image portrays Physical Therapy Can Help With What? by East Tennessee Spine and Sport.

Physical Therapy Can Help With What?

When people ask me what I do for a living, I generally say I’m a physical therapist, but sometimes I will divulge that I am a pelvic health physical therapist. This is usually met with lots of questions. Yes, I can treat neck pain, knee problems, general weakness, and all the usual things that you normally think a physical therapist can treat. However, I also have additional training that allows me to treat specific dysfunctions in the pelvic area like bowel and bladder incontinence, pelvic pain, and tailbone pain. These are often conditions that people think they need to just live with, but that is absolutely not true!!

I hear this statement all the time: “Sometimes I leak urine, but I’ve had kids so that’s normal right?”

No. Urinary incontinence is very common-ranging from 0.3-44% in the literature, but it is not normal even after having children. Urinary incontinence can occur in all ages and fitness levels. It can be the result of a strong urge from the bladder or it can be caused by cough, laugh, sneeze, or other movements that will increase the pressure in the abdominal area. Both types of leakage can be helped by a physical therapist with this additional training.

Everyone has a group of muscles that make up the bottom of their pelvis called the pelvic floor muscles. These muscles are key players in the ability to maintain bowel and bladder continence and just like any other muscle group, they can get weak over time. Most people have heard the term “Kegels” which is just another name for a pelvic floor muscle contraction.

Another statement I hear a lot is that “Well, I’ve tried Kegels in the past and they didn’t help!”

Only about 50% of people verbally cued to do a pelvic floor contraction are doing it correctly. So about half of the people who have tried to strengthen their pelvic floor on their own are not utilizing these muscles correctly. These muscles also have to have the correct dosage of exercise to be effective. If these muscles are overworked, urinary incontinence may get worse. If these muscles are underworked, the muscles never get stronger and these symptoms never improve. Maybe the muscles are strong enough, but the timing of the muscle contraction is not occurring when it is needed to prevent incontinence. Maybe these muscles are working too hard because another muscle in the hip or core is weak and the pelvic floor is trying to make up for that weakness.

Sometimes it is not as easy as doing Kegels at every red light to fix a problem like this. A physical therapist with training to assess this condition can help to figure out what is causing the muscles to work inefficiently. Spine and Sport is excited to be able to offer pelvic health services in our Oak Ridge by myself and West locations by Lauren MacGuire to help patients across the greater Knoxville area find solutions to their pelvic health problems.