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Move Well, Live Well December Newsletter
December 8 , 2016 Volume 4, Number 12
In This Issue: • Holiday Sock Drive Information • Correct Core Activation • Sapphire Physical Therapy Reflects
on 2016
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Links to Related Sites: SapphirePhysicalTherapy.blogspot.com
Holiday Sock Drive Information John Fiore, PT
Sapphire Physical Therapy will be holding a holiday sock drive during the month of December. Socks will be collected at our 1705 Bow Street location in Missoula during business hours. The socks will be taken to The Poverello Center in Missoula and distributed to the homeless folks they serve. Socks should be new or in like-new condition. Join us in giving to those in our own community who could use some extra kindness and help during the holiday season. Learn more about the work The Poverello Center does in our community by going to their website: http://www.thepoverellocenter.org/
Correct Core Activation Rachael Herynk, DPT
Core muscle overview Core muscles include the diaphragm and pelvic floor, abdominals, and back muscles. These muscles activate to help stabilize the spine, reducing shearing forces that can cause degeneration of the spine. The stability of your trunk also allows for movement of your upper and lower extremities, continence, improved balance, and protection against back pain. The abdominal muscles of the core include the internal obliques, external obliques, rectus abdominis, and transversus abdominis. Transversus abdominis is the deepest of the abdominal muscles and wraps around the abdomen between the lower ribs and top of the pelvis, functioning like a corset. 1 Having back pain, abdominal surgery and pregnancy can cause a delay or absence in the contraction of transversus abdominis. 1 For example, the transversus abdominis has been shown to activate before limb movements (to stabilize the lumbar spine) in people without low back pain, whereas patients with low back pain have a delayed activation of the transversus abdominis. 2 It appears that isolated contraction of the transversus abdominis from the other abdominal muscles is important. Research has shown that individual contraction of the transversus
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Related Sites: www.runnersedgemt.com The Runners Edge: Missoula’s hub for running gear , information, and races
www.runwildmissoula.org Run Wild Missoula membership promotes running, training, and racing in Missoula
www.momentumat.com Missoula’s choice for core strengthening and ski conditioning. From beginners to elite athletes, Momentum classes will increase your strength and reduce your injury risk. Find us on Facebook: www.facebook.com/SapphirePT For more information on the services provided by Sapphire Physical Therapy or to read more related articles, see our website or give us a call at 406-549-5283
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abdominis is more effective than a co-contraction of all abdominal muscles in stabilization of the sacroiliac joint, thus reducing low back pain. 3
Contracting the transversus abdominis No movement of the hips, pelvis, or spine should occur as you contract your transversus abdominis. Place your fingertips on your abdomen, just inside the hip bones (Find the most prominent part of your pelvic bones-ASIS-lower and diagonal from your belly button. From this, slide your fingers down and in, about an inch). After normal breathing exhalation, gently tighten your abdominal muscles to pull your belly button into your spine. This deep contraction of the transversus abdominis should feel like a light tension under your fingertips, not a contraction or bulging of the superficial muscles that pushes your fingers out. If you feel bulging of the superficial muscles, this is a co-contraction of the abdominals. The abdominal muscles should be pulled in, not pooched or distended. Correct activation of the transversus abdominis will also activate with other core muscles, so you may feel your pelvic floor
Email Us: John Fiore, PT: [email protected] Rachael Herynk, DPT: [email protected] Jesse Dupre, DPT: [email protected] Holly Warner, DPT: [email protected] Allie Molnar, DPT: [email protected] Jennifer Dreiling: [email protected] Find Us: Sapphire Physical Therapy 1705 Bow Street * Missoula, MT 59801
Map:
Our Services:
• Orthopedic injuries
• Functional strengthening
• Pre and post-operative rehabilitation
• Core strengthening & conditioning programs
• Back and neck pain
• Running overuse injury and prevention
• High speed 2D video running gait analysis
• Work related injuries
• Functional Capacity Evaluations
pulled up or lifted (not pushed downward) and multifidus muscles (in your back) activate. It is important to not hold your breath while activating these muscles. 1,4
Functional progression is an important part of strengthening your core, so you will want to try these exercises while lying, side-lying, sitting, standing, walking, and while performing activities such as lifting. 4 There are many progressions to core exercises, which should be tailored to your lifestyle. More advanced exercises will require the use of your more superficial abdominal muscles (obliques and rectus abdominis), but the inner core (transversus abdominis, multifidus, and pelvic floor) should still be active. 1 Sources 1. e Lee. http://www.dianelee.ca/article-training-deep-core-
muscles.php
2. Hodges, P.W. and Richardson, C.A. Inefficient muscular stabilization of the lumbar spine associated with low back pain. A motor control evaluation of transversus abdominis. Spine. 1996; 21: 2640–2650 3. Richardson, C.A. et al. The relation between the transversus abdominis muscles, sacroiliac joint mechanics, and lDianow back pain. Spine. 2002; 27, 4: 341-446. 4. Hall, C.; Brody, L. Therapeutic Exercise: moving toward function. Second Edition(2005):368-369.
• Work Hardening & Functional Conditioning Programs
• Cycling injuries & biomechanical bike fitting
• Women’s health services
• All insurance accepted & billed
• Cash payment option
Sapphire Physical Therapy Reflects on 2016
John Fiore, PT
As the Christmas and New Years holidays approach, I am thankful for the opportunity to work with so many inspiring people in 2016. I am fortunate to work with a tireless, selfless, and extremely hard-working staff. Sapphire Physical Therapy operates smoothly only because of the combined efforts of eight staff members day after day. I am thankful for the trust our patients and clients place in our hands. It is an honor to work with patients/clients who demonstrate motivation and do the hard work we ask of them in order to achieve their respective goals. I am humbled by the effort we see every day in our outpatient PT clinic.
2016 was a great year at Sapphire Physical Therapy. We hired a fifth physical therapist (Allie) and an aide (Bethany) who multi-tasks like nobody I’ve ever seen. Our practice manager (Jen) continues to adapt to the challenges of billing insurance and with Kami’s help, literally keeps the lights on! The PT staff (Rachael, Jesse, Holly) continue to pursue areas of professional interest which brings cutting-edge expertise to our facility.
This year I invested in a 2D video running analysis system which we now operate within our clinic. The decision to invest in a running gait lab is based on a huge need to objectively document running and gait deviations. By seeing and quantifying compensations, we can accurately treat and prevent running-related injuries by providing real-time feedback. Coupled with our new electromyography (EMG) system, Missoula area runners now have access to state of the art running injury treatment and prevention technology.
I look forward to 2017 and to the opportunity to continue working with Missoula’s inspiring residents and referral sources. Thanks for trusting Sapphire PT with your physical therapy needs! Merry Christmas and Happy New Year from all of us to all of you!
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