By Paige Hrdlicka, PTA
Tension or cervicogenic headaches can cause symptoms of pain and tightness at the base of your neck. There are a group of small muscles at the base of your skull called suboccipitals. If these muscles are tight, they can cause this tension type of headache. The pain can wrap across the top of your head to your forehead, and sometimes the pain can be focused on one side more than the other. People often experience neck stiffness and light sensitivity with these types of headaches. They are typically the result of an injury, though neck pain can be spontaneous.
Treatment for cervicogenic and tension headaches can consist of manual release techniques, stretching, cervical spine strengthening, posture activities, and working on neck and thoracic spine range of motion. Symptoms may vary from person to person, and an evaluation from a skilled physical therapist would be best to determine the right exercises for you.
If you are experiencing some of these symptoms, here are 2 stretches and 3 exercises you can try at home to alleviate some of you pain:
Neck flexion and extension
Image from https://universityorthopedics.com/educational_resources/neck_exercises.html
Neck lateral flexion
Standing chin tuck
Still point inducer
You can also complete chin tucks while laying on the still point inducer.
If you suffer from these, PT may be able to help. Call 918-392-1482 today to schedule an appointment with a PT. We are one big team here at Tulsa Bone and Joint, and we would love to work with you to help find relief for all your orthopedic needs.
Whether it’s running, walking, soccer, or another outdoor winter activity, it’s important that you prepare your body for the cold temps you will experience when you exercise outside.
Here are a few tips from Tulsa Bone & Joint Physical Therapist Amanda Lynch, who is also an accomplished ultra marathon runner:
- Wear layers, especially on the top. The outermost layer should be wind and water-resistant.
- Wear a hat to help retain body heat and prevent exposed skin. Keep as much of your body covered as possible.
- Keep drinking to stay hydrated, even if you don’t feel thirsty like you would when it’s hot outside. You can still get dehydrated and cramp in the cold weather.
- Know the signs of hypothermia, particularly uncontrollable shivering, slurred speech, and confusion.
- Have warm, dry clothes immediately after your outdoor exercise to change into.
Stay safe during your winter exercising! If you should need a physical therapy consultation, please contact us at 918-392-1482.
By Anton Urgello, PT, Tulsa Bone & Joint Owasso
Tennis elbow or lateral epicondylitis is a painful condition that occurs when there is inflammation or irritation of the tendons that attach to the outside of your elbow. This is typically caused by overloading or repetitive motion of your wrist and arm resulting in tiny tears of the tendons of the forearm muscles.
Despite its name, tennis players are not the only people who develop tennis elbow. Other athletes can develop this as well as folks who have jobs that require them to perform repetitive motions with their wrist and elbow (e.g., painters, desk/office workers, plumbers, electricians).
This condition can be really painful and limiting especially with normal daily activities that require twisting, turning or gripping. Fortunately, this condition can be treated conservatively. Stretching your wrist flexors and wrist extensors and performing eccentric exercises, where you are lowering your wrist slowly after raising it, are quite helpful with reducing and relieving your pain.
A visit to Tulsa Bone & Joint Physical Therapy is also a very good option, as we are equipped with the knowledge to educate you about your condition as well as guide you through an exercise program specific to you and the activities that you would like to return to.
Try the Wrist Flexor stretches below to help improve the mobility of your wrist and stretch the forearm muscles.
Tulsa Bone & Joint Associates is pleased to collaborate with Professional Physical Therapy Inc. (PPT) in the opening of its fifth physical therapy location at 4612 S. Harvard Ave. in Tulsa.
Tulsa Bone & Joint Midtown PT combines the expertise of physical therapists Helen Pratt and Cindy Odle, along with Tulsa Bone & Joint DPT Shawn Mayes. PPT has specialized in the care of orthopedic conditions for more than 39 years, so it is a natural fit into the Tulsa Bone & Joint family.
“We are excited to offer Tulsans a midtown physical therapy clinic that combines our 39 years of expertise with Tulsa Bone and Joint team’s excellence in orthopedics,” says Helen Pratt, PT. “We have worked with their patients for years and have a great relationship that can only improve care with closer cooperation.”
All Tulsa Bone & Joint Physical Therapy locations accept prescriptions from any physician – not just orthopedists. Additionally, PT clinics are able to see patients without a physician’s referral through direct access. Tulsa Bone & Joint and Professional Physical Therapy Inc. welcome the opportunity to show all Tulsans our compassionate, patient-centered care at any of our PT locations.
The other four Tulsa Bone & Joint Physical Therapy locations are located at the main campus at 4800 S. 109th E. Ave. in Tulsa, Bartlesville, Owasso and Sand Springs. Tulsa Bone & Joint Midtown PT can be reached at 918-744-1331.
By Heather Baker, PTA
What is Plantar Fasciitis?
The plantar fascia is a band of tissue that runs along the bottom of your foot that supports your arch and absorbs the stresses and strains you put on our feet. Sometimes these stresses are too great and this can cause damage to the tissue causing an irritation or inflammatory response which results in plantar fasciitis foot pain.
Causes of Plantar Facisiitis
● Jobs that require you to be on your feet for long periods of time
● Foot mechanics or poor footwear support
● Age- occurs most frequently between the age of 40-60
● Obesity – increased weight/stress on the foot
● Athletics that require frequent, repetitive running and jumping
● Standing on hard surfaces
Symptoms of Plantar Facisiitis
Symptoms of plantar fasciitis typically present as pain near the heel or tenderness along the arch of the foot.
Pain may be most intense when:
● In the morning when first getting out of bed
● After standing for long periods of time
● Walking barefoot or in shoes with minimal arch support
● When standing after sitting for a long time
● Pain can sometimes be lessened with activity but can become worse after prolonged activity
Treatment of Plantar Facisiitis
Your treatment may include:
● Rest/Exercise modifications – avoid activities that make your pain worse
● Orthotics- to help support arch and reside stress on plantar fascia
● Ice/Medication – Applying ice or rolling your foot on a frozen water bottle to help decrease inflammation. Your Dr may also recommend taking NSAID medication.
● Physical Therapy- PT can provide services such as IASTM (instrumented soft tissue mobilization), tapping (for short term pain control), and dry needling (to release trigger points/knots in the muscle). A Physical Therapist can also provide you with certain exercises to strengthen leg muscles to support your ankle/foot.
● Stretching – Plantar fascia/arch stretches and calf stretches should be performed several times a day
○ Stretching Examples- Hold these stretches for 30 secs and perform 3-5 times. Roll the foot on a frozen water bottle for 3 mins.
Plantar fasciitis has shown to be typically improved with these conservative treatments and surgery is less often needed.