Approximately 25,000 people sprain their ankel each day.  The acute ankle injury is the most common sports injury encoutnered today and is responsible for up to 30% of sports related injuries in young athletes.  Left untreated, a sprained ankel can lead to chronic ankle instability, high reoccurrence rate, and secondary complications due to prolonged ankle pain.  Careful diagnosis with adequate immobilization and early treatment of an akle sprain is imperative.

Physical Therapy treatment involves swelling control, pain free RPM and then strengthening stabilizing muscles.  Restoring “proprioception” in the ankle joint will help reduce the risk of re-injury.  Proprioception is the ability of the muscles surrounding a joint to respond to abnormal positions and situations.  For example, when standing on an uneven surface like grass the ankle adjusts to the surface to prevent fall and injuries.  After an injury, proprioception, like strength and flexibility, is impaired and requires rehabilitation.  To ensure complete healing of an ankle sprain and decease the chance of recurrence be sure to have the sprain properly treated by your physician and Physical Therapist at FreeMotion Physical Therapy.

The Game Ready is a new compression coldwrap that you will find at FreeMotion Physical Therapy which is specifically designed to treat swelling and pain.  With an acute injury, the recommendation is R.I.C.E. (Rest, Ice, Compression and Elevation).  The Game Ready allows you to receive ice and compression and can be incorporated into your physical therapy treatment.  The Game Ready works by using ice water and combining it with compressed air which is then circulated through a bladder that covers a patient’s injured limb.  Unlike a bag of ice which may only cover one side of intermittent compression at a constant temperature reaching as low as 36 degrees.

Here at FreeMotion Physical Therapy we currently use the Game Ready for treating shoulders, ankles, knees and elbows.  We have seen great results, especially with post operative patients and/ or acute sprains.  Our patients ask to use this machine because the results are very impressive.  The goal of the unit is to decrease swelling quickly, allowing strength and function to improve rapidly.  The Game Ready is already being used by the majority of  the NFL, NBA and Division 1 NCAA athletic programs.

In the last few years many training programs have evolved with a focus on strengthening the “CORE”.  What is the core?  What benefits will I reap by strengthening the core?  How do I correctly train the core?

The core or trunk consists of the abdominal, hip and spinal musculature.  This is where the body’s center of gravity is located and where weight bearing movement begins.  Many of the peripheral muscles of the arm and legs attach to the spine or pelvis - the core.  If the core is stable, the peripheral muscles are biomechanically more efficient; thus reducing the risk of injury and improving performance.  An increase in core strength results in improved balance and stability of the pelvis and spine.  This allows an athlete to have the ability to generate more power not only from the core muscles but from the shoulder, arms and legs - because these muscles are anchored to the core.  Core strength is a prerequisite to optimal sports performance.  Running, lifting, jumping, twisting and throwing will all benefit from strengthening your trunk and you will be less susceptible to injuries.

How do I strengthen these crucial muscles?  Many people do sit ups or abdominal crunches.  This is a good beginning exercise but it does not simulate the actual athletic endeavor ( I can not think of a sport that takes place lying on one’s back).  Olympic lifts, medicine ball exercises and physio balls can be used to effectively strengthen the core musculature.  Please call FreeMotion Physical Therapy to make and appointment for your personal evaluation and training session.  We will help you efficiently strengthen your core and enhance your athletic performance plus reduce your risk of injury.

Baseball is a very popular youth sport in Orange County.  Younger baseball players (ages 6-14) are at an increased risk to throwing injuries secondary to their physical immaturity.  The arm’s anatomy predisposes it to increased risk of injury due to the greater laxity around the elbow joint and the instability of the shoulder during the throwing motion.

There are many different mechanisms for young pitchers to become injured; pitching while fatigued, overuse, excessive wrist supination when using breaking pitches and improper mechanics.  Recent studies reveal throwing 75-99 pitches per game show a 35% increased risk of elbow pain and a 52% increased shoulder pain.  The Medical and Safety Advisory Committee has established maximum pitch counts.  Pitchers should throw no more than two times a week.

• 8-10 years old should throw up to 52 (+ or - 15) pitches per game
• 11-12 years old should throw up to 68 (+ or - 18) pitches per game
• 13-14 years old should throw up to 76 (+ or - 16) pitches per game

To further help prevent injuries in young pitches, coaches and parents need to be proactive.  First, rest is very important.   Studies reveal fatigue and overuse are the number one reason why injuries occur in the shoulder and elbow.  Secondly, teach proper pitching fundamentals, follow low pitch count guidelines, and use preventative measures such as ice.

Following these simple guidelines will help prevent arm injuries and allow children to have fun playing baseball.

Many Americans are inactive or exercise at an intensity too low to derive cardiovascular benefit. As a result obesity, heart disease and diabetes rates continue to rise. The surgeon general’s report on physical activity and health, encourages physicians to prescribe exercise for patients.
To ensure success in the exercise regimen, it is important to avoid injuries, Literature reveals 30 - 50% of all sports injuries are due to overuse. Stress fractures, shin splints, plantar fasciitis, ITB syndrome are just a few overuse injuries that result from repetitive micro trauma that leads to inflammation and local tissue damage. Without proper recovery, excessive training results in an injury.
Overuse injuries tend to occur when an athlete changes the mode, intensity or duration of training too rapidly. Our bodies require a period of transition to adapt to the increased physical demands. To prevent these injuries from occurring “prehabilitation” has been introduced. Prehabilitation is a preparticipation examination to identify an individual’s weaknesses and flexibility deficits. By addressing any significant findings through strengthening, stretching and discussing a proper training progression, it will be possible to drastically reduce the incidence of an overuse injury and maintain an active healthy lifestyle.