Wednesday, July 9, 2014

Prevent heat exhaustion.

With this recent heat wave that California has experienced staying cool(ish) and continuing to remain active is a challenge for everyone. Keeping from getting overheated takes effort, whether your goal is to stay at home and just survive the heat or somehow get some exercise. Heat exhaustion occurs when the body is no longer adequately able to keep its temperature controlled. The daytime temperature may be out of our control but there are a number of things that we can do to prevent heat stroke/exhaustion. Here are a few suggestions that may help during the heat:

1.  Wear light colored, breathable, loose fit clothing. 
2.  Know how hot it will be during your any planned activities.
3.  Protect your skin from the sun with some sunscreen. (Minimum SPF 15)
4.  Hydrate well before and during outside activities. 
5.  Limit caffeine or alcohol. 
6.  Avoid sitting in a hot car or garage. 
7.  Take frequent breaks during activity. 
8.  Plan activities around cooler times of the day. 
9.  Ask your doctor or pharmacist if your medications may be effected by the excessive heat. 
10. Use misters or a wet rag for cooling down when possible.

See the video link also discussing signs and symptoms of heat exhaustion: 

Monday, June 2, 2014

Low Back Pain?

Responsible for nearly 50% of the patients treated in physical therapy (PT), low back pain is a very common issue that typically effects nearly everyone at some point and time in theirs lives. Low back pain (LBP) can be sudden as a result of an event and other times it can be gradual from repetitive activities causing cumulative injury. There are many different treatments for low back pain ranging from self stretching and exercises all the way to surgery. Physical Therapy is one treatment option for LBP which looks at the body, assessing many different areas including strength, flexibility, range of motion, core stability, sensation, joint mobility, movement mechanics, and alignment/posture. Often times pain can be felt very acutely with significant functional limitation resulting. The good news is that in most cases it can be controlled and eliminated with conservative treatment, often involving PT and preventing the need for expensive medications or surgery. Sometimes imaging (XRAY, MRI, CT, US) are necessary prior to PT rehab, but many times they are not required. If you are curious how this may relate a video is posted below regarding use of MRI imaging in LBP. Here at Kevin Snider Physical Therapy we are proud to offer high quality low back back rehabilitation utilizing many different tools and techniques to aid in recovery. If this is something you feel may be beneficial drop us an email or give a call.

Phone: 530-365-2142

Wednesday, January 8, 2014

IASTM or Mobilization with an instrument.

Instrument assisted soft tissue mobilization

What is it and what is it used for? Instrument assisted soft tissue mobilization or IASTM is a method of working muscle, ligament, tendon, and connective tissue to release tension and adhesion's and allow normal movement and motion.
At Kevin Snider Physical Therapy we use the finest stainless steel instruments for specific mobilization of the effected area(s). This technique is ideal for use in injury's such as chronic muscle strains, sports injuries, repetitive work strain, tendinitis, and post operative rehabilitation. IASTM is a very versatile tool that enables the patient to heal at an increased rate and allow return to activity. This may be an appropriate component in your rehabilitation program while at Kevin Snider Physical Therapy.  Below is a video briefly explaining and showing a form of the technique.

If you suffer from any of the conditions noted or feel that this may be a helpful in your rehab stop in to a PT office and see if it may be appropriate. 

Tuesday, January 7, 2014

Headaches and Neck Pain

Have you ever had a tight and painful neck?
Kevin Snider Physical Therapy. Your local Redding, Anderson, and Cottonwood Physical Therapist.

As we tip toe into the winter season with short days and colder weather we often spend many more hours inside the house or car. Often times hours spent driving, watching TV, working, or reading can create a cycle of neck tightness that makes life miserable. When in tense/stressful situations or prolonged sitting it is very common to develop a tense neck. The key is to prevent this cycle from occurring or break the cycle once it has begun, and sometimes using some simple techniques can be very beneficial. Below are a few exercises you can do to ease the tension in the neck and prevent those hours of aching and pain. Realize these are basic exercises for a complex problem. A physical therapy rehab program tailored for you is your best bet.

Upper Trapezius stretch.

The tight side of the neck will be stretched by leaning the head away and gently applying pressure with the opposite hand. Hold the stretch for 20-30 sec. and repeat for 3 repetitions. This can be completed on both sides, and may be something done multiple times throughout the day.
Levator Scap Stretch
With your right hand gently pull your chin down toward your right armpit. Holding the stretch for 30 seconds and repeating 3 times.

Shoulder blade pushdowns.
In a sitting or standing position gently squeeze your shoulder blades together and downward like you are placing your shoulder blades into your back pocket. Hold for a count of 2-3 and relax. The purpose of this is to relax your neck (upper trapezius/levator scapula) muscles and begin to restrengthen postural muscles.
Chin Tucks.
In a seated position pull your head backward while tucking your chin. Hold for a count of 3-5 and relax. This will improve your head position and also begin to strengthening the muscles that hold your head in correct alignment. 

If there is pain with any of these exercises of if pain persist be sure to come see us at KSPT for an evaluation and rehabilitation program. Don't attempt the exercises if pain is your problem.