November 2018 Newsletter

WELCOME TO OUR NOVEMBER NEWSLETTER! READ BELOW TO LEARN MORE ABOUT WHAT’S HAPPENING AT ACTIVE PT!

UPCOMING EVENTS!

Saturday, November 3, 2018 9:30 am– Walk With a Doc at Frank’s Park in Hilliard!

Join Dr. John and friends at Frank’s Park for stroll through the park! We will be answering questions about health and fitness and help give advice on ways to stay injury free! Wear a comfy pair of shoes, bring friends & family, and come enjoy the great outdoors with us! All fitness levels are encouraged to participate! We look forward to seeing you all there!

Frank’s Park
3003 Frazell Rd.
Hilliard, Ohio 43026
“Will I ever get my core back?!”

-Said every postpartum mom ever! Dr. Missy wrote a blog post about diastasis recti and core and how you can get your core back postpartum. There are common misconceptions about the core and what is “safe” and “unsafe” postpartum. This leaves women confused scared to move! Read more here!

Mattie’s Monthly Move: Wall Balls

Curious how a Physical Therapist views wall balls? Today’s your lucky day! Scroll down to read more about the tips and considerations for any person doing wall balls: athlete, everyday athlete and even in a rehab setting!

How to Manage Your Urgency

Do you know what’s normal or not when it comes to bladder health? Dr. Missy wrote a great blog post about distinguishing between stress and urge incontinence as well as listing actionable steps to retrain your bladder and stop the urge! Read more here.

Active PT T-Shirt Design Contest!

Are you creative and have a knack for design? Help us design our next t-shirt! We’re dwindling down to our last few shirts and tanks and want your help designing our next t-shirt! If you come up with the best design you win a free package of your choice: Dry Needling, Massage or Alter G! Please email your design to info@activeptcolumbus.com! We look forward to seeing your designs!

Will I Ever Get My Core Back Postpartum?

There are so many questions on 4th trimester care these days, from when to integrate exercise and what is safe to do. Today we are going to focus on the core! There are common misconceptions about the core and what is “safe” and “unsafe” postpartum. This leaves women confused scared to move!

The term Diastasis Recti is confusing and leads women down a path of frustration. A diastasis recti (DRA) is the non traumatic separation of the rectus abdominis (the 6 pack muscle) that occurs normally during pregnancy as your belly grows.
Another misconception is that it only happens to pregnant women. This separation can happen to ANYONE; male, female, young or old. The separation is measured by the “number of fingers” or cm gap between the two edges of the muscle, however we are learning it’s more than the finger gap that’s important.
It’s more about the person’s ability to manage the intra-abdominal pressure (IAP) and the tensioning of the linea alba, which is the connective tissue that runs down the midline of the abdominal wall.

Click here to keep reading!

Design Active PT’s Next T-shirt!

Dr. Mandi and Gabe look great sporting our tanks from last year, don’t they?

We’re calling out all the creatives out there! Design our next t-shirt design and you’ll win a package of your choice! Choose from Dry Needling, massage or the Alter G.

Email your design to info@activeptcolumbus.com. We’ll notify you if you created the winning design!

Happy Designing! 🙂

When I have to go, I have to go!

A common misconception on urgency is that it is due to weakness in the pelvic floor muscles, when it is typically the opposite, causes by an overactive pelvic floor.

Why would your pelvic floor be overactive you ask? Your pelvic floor has a job to do, just like any other muscle in your body. Sometimes when other muscles aren’t holding up their end of the job (ie the core) the pelvic floor has to pick up the slack in an attempt to stabilize the body. The pelvic floor has a direct link to the bladder and can increase the URGE to go. The bladder then gets confused and becomes an unreliable source, in telling you it has to go to the bathroom RIGHT NOW, or else.

Click HERE to read the full article!

How a PT Sees an Exercise: Wall Balls


Muscles: (basically everything)

·  Scapular retractors; Rhomboids, mid trap, low trap, upper traps
·  Shoulders: anterior deltoid, triceps, serratus anterior, 
· Chest: pec major and minor
· Forearms: wrist flexors and extensors 
· Thoracic and Lumbar extensors; erector spinae 
· Glutes; medius, minimus, and maximus
· Quads
· Calves: gastrocnemius and soleus
· Core; as a unit: transverse abdominus, obliques, quadratus lumborum, rectus abdominus, latissimus Dorsi
·Heart!! Endurance and increased VO2 Max

Joints: Ankles, Knees, hips, spine, shoulders, elbows, wrists 

Why We Need Them:
·         Upper extremity stamina 
·         midline stability
·         fluidity of power transfer from lower body to upper body
·         power production at knees, hips, shoulders and elbows
·         deceleration and eccentric muscle function and tolerance
·         cardiovascular endurance
·         Metabolic training

Who we use it with, and Why: 

Athlete
·         To develop stamina at the upper and lower extremities.
·         Power production and speed for sports that don’t require excessive loads (volleyball, basketball, track and field, lacrosse, field hockey, soccer)
·         Regulation of the central nervous system; sympathetic vs parasympathetic with controlled breathing and mind control.  


Everyday Athlete
:
·         Muscular and cardiovascular endurance
·         Metabolic training
·         Learning to find breathing patterns under stress
·         Head to toe power production under light loads
·         Mastering the squat


Rehab:
·         Coordination of lower and upper body working together;
 as this is something our body is required to do multiple times a day even outside the gym…getting out of a chair, lifting something from the ground to overhead, tossing and catching your kidos in the pool ect.

·         Early stages of adding power movements to both upper and lower extremities.
·         Thoracic and lumbar extension endurance
·         Deceleration and eccentric training; esp. upper body

Things we want you to consider: 

Keep good alignment! This overall will make the wall ball easier and less fatiguing 

Tips:
·         Keep yours and the ball’s movement lines as straight up and down as possible
      o   Keep the ball close to you! The more forward the ball = the more forward you are.
      
o   Practice finding the perfect set up!

  • How close to the wall do you need to be to hit the target with equal up and forward toss.
  • This will also help predict the perfect return of the ball so the catch and descend is also straight up and down
  • Move around in your sets if you need to…your feet aren’t nailed to the floor


·         Find a good breathing pattern that allows you to keep moving

o   If you are coming straight into the wall ball after another exercise you may move a little slower to catch your breath, and then begin to speed up as you get more comfortable (I use the term loosely)

Things to watch out for: 
·         Forward bending or rounding of the spine.
·         Narrow legs and knees that fall inward:

o   Try to widen your stance immensely to get your hips to drop through your legs


·         Choppy movement:

o   Make standing and throwing happen at the same time…use the power form your legs and hips to get the ball up.

Written by Dr. Mattie, read more about her here!

Would you like to share your experience at Active Physical Therapy? Leave us a review on Google here or on Facebook here! Stop by our clinic to receive a thank you gift!

No Comments

Leave a Comment

Your email address will not be published.