RAN Therapy

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

   

You may think of stretching as something performed only by runners or gymnasts. But we all need to stretch in order to protect our mobility and independence.

⚠️A lot of people don't understand that stretching has to happen on a regular basis.
   

It's not enough to build muscle and achieve aerobic fitness. You need to think about flexibility, too. Stretching can help.
   

“Always be a work-in-progress”
        

⚠️ Heating pads are the most common heat source, but even a hot, wet towel can bring relief. Heat treatments should be used for chronic conditions to help relax and loosen tissues, and to stimulate blood flow to the area. It is a great treatment option for chronic conditions caused from old injuries or even arthritis.

🔴 Knowing when to use cold therapy and when to use heat therapy will significantly increase the effectiveness of the treatment. Some situations will require both.

It’s also important to call your Therapist if you develop any bruising or skin changes over the course of treatment. 🔴

⚠️Ice helps minimize swelling. By applying an ice pack, bag of frozen vegetables or cold washcloth at the onset of an injury, swelling can be controlled, which minimizes pain.

Give someone you love the gift of time, relaxation and good health!

Never underestimate the power of touch to soothe the soul and help you unwind for the holidays. We can be so hard on ourselves – making judgements on our bodies and our achievements.

Give someone you love the gift of time, relaxation and good health!🎄🎁

Do you know someone who has an issue that causes ongoing pain, that is slowly limiting their life? Are you noticing someone slowing down, not doing as much as they used to or often worrying about and injury that keeps coming back? Has the stress of this year taken it’s toll, with neck pain and headaches becoming a regular part of life?

What Is a Sprained Ankle?

Your ankle joint connects your foot with your lower leg. Three ligaments keep your ankle bones from shifting out of place. A sprained ankle is when one of these ligaments is stretched too far or torn.

“ A simple ankle sprain can become a chronic problem “

3 grades of ankle sprain :

🔻Mild (grade I): Your ligaments are stretched but not torn. Your ankle still feels stable. You may have some pain and stiffness.

🔻Moderate (grade II): One or more ligaments are partially torn. The joint isn’t totally stable, and you can’t move it as much as usual. You have swelling and moderate pain.

🔻Severe (grade III): One or more ligaments are totally torn, and your ankle is unstable. You have a lot of pain and can’t move it.

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Wearing shoes that are worn-out or that fail to offer adequate support can increase pressure on the knees. Knowing which shoes would work best for you depends on your specific circumstances — do you have arthritis? Have you had a knee replacement surgery? Does your job require you to be on your feet all day? Are you a long-distance runner? If any of these circumstances apply to you, talk to your doctor about which types of shoes would suit you best.

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Going on long walks, using the stairs instead of the elevator, or riding a bicycle are all great forms to promote knee health. This is because extended periods of inactivity cause soft tissue to become tight and weak — which could lead to a condition called chondromalacia of the patella, which is irritation of the cartilage lining the kneecaps.

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Knees rely on quadriceps, which contain four muscles — re**us femoris, vastus lateralis, vastus intermedius, and vastus medialis. Hamstrings also refer to another group of muscles — semitendinosus, semimembranosus, and biceps femoris. Hip abductors, glute muscles, and calf muscles also work together to stabilize the knee joint. Strengthening these muscles can help alleviate the daily weight-bearing stresses experienced by the knees.

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While to the naked eye, the knees may just look like a ball-shaped patella cradled between two larger bones, the joint is composed of the femur (thigh bone), patella (knee cap), and the top section of the tibia (the shin bone). All of it is held in place by tendons and ligaments — and in between all of it, there’s cartilage. Even within the ligaments, you have the Anterior Cruciate Ligament (ACL) and the Medial Collateral Ligament (MCL).

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Many activities that you do without a second thought such as walking, going up and down the stairs, jumping, and running may be great forms of exercise. However, if you don’t ease into it gradually, your knees become more prone to injuries.

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For every pound you weigh, your knees receive four times the amount of stress. This is why if you’re overweight or obese, losing weight is essential to protecting knee health, especially if you suffer from osteoarthritis and knee dislocations

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It is important to pace your activities so you don’t do everything in one go. Decide on the number of activities you need to do that day or even across the week, then make a plan to spread out the activities so you have adequate rest periods. Start with small goals and gradually increase the amount you can do as you feel able to do so.

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Female presented with a broken shoulder w post edema of the whole arm. Just after 2 physical therapy sessions, the swelling went down and is now able to move the hand/arm. Physical therapist Rita Abdelnour.