Sports Physical Therapy
Has your sport, physical therapy or athletic event been cancelled this spring due to the COVID-19 precautions? Our office remains open to help our patients reach their maximum potential. Our physical therapists are knowledgeable in a variety of spring sports including but not limited to running, softball/baseball, and soccer.
We often find that core strength is lacking in our throwers as well as our runners. If you work with me, you’ll find I love a good plank for core stabilization. Here is a link, (careful, turn volume down!), that demonstrates 22 variations of the plank I found, and this gentleman does a great job of maintaining a neutral spine during the moves. I recommend picking 3-4 variations and completing for up to 30 seconds each to start, gradually adding time or an additional variant to progress.
Here are examples of how NOT to do a plank, then with a good example.
Rotator Cuff Strength
This is also a perfect time for throwers to work on the strength of their rotator cuff and stability of the shoulders. The video above for planks is great for stability in the shoulder, and this video is great for strengthening the rotator cuff, a muscle group often impinged with improper weight training techniques.
These exercises can be done with a band or dumbbell, but as he mentions in the video, it is important to keep the resistance light to focus on the rotator cuff versus the large muscle groups that typically take over when there’s too much resistance. If you have pain with any of these exercises, you may need manual therapy to help loosen the tissues surrounding the shoulder, as well as specific exercises and stretches tailored to your individual needs.
Shoulder impingement is the most common shoulder issue with overhead athletes. The tendons of the rotator cuff muscles, which attach to the shoulder blade and humerus, travel under the bony ledge created by the acromion on your shoulder blade. As you raise your arm above 90 degrees, the space between the tendons of the rotator cuff and the acromion decreases. This narrowing may cause the acromion to rub against and impinge upon structures such as the supraspinatus tendon and bursa, causing irritation and pain. Rotator cuff pain commonly causes local swelling and tenderness in the front of the shoulder, and sometimes feels like radiating or a dull ache into the whole shoulder.
If you’re seeking sports physical therapy, give us a call at 509-325-9144! We’re happy to help! As always, our facility is clean and has low traffic to help promote social distancing while still being able to stay active.