TOCA's Monday Motion: How to Stretch Out Properly

Stretching out before exercising is an important, and often neglected, step in your workout. A good routine should be established, and following the suggestions below will help you on your way.

1. Know your sport: Whether you're in the gym, on the track, or anywhere else, it's important to know what your workout will involve. Understanding which muscles will be worked is the only way to know how to best stretch out.

2. Focus on those muscles: While a good overall routine is helpful, your emphasis should be on the muscles that will be most heavily involved in your workout.

3. Warm up before stretching: Just some easy walking or a light jog will be sufficient to warm up your muscles, but it will make the stretching session much more valuable.

4. Begin Slowly: You don't need to touch your toes right away: Begin slowly and push yourself as your muscles loosen up. Stretching too much, too soon can be painful and potentially harmful.

5 .Hold the stretch: Once you feel your muscles reaching their limit, hold the position for a count of 10. Then push yourself a little further and hold again for a count of 10.

6. Don't rush your stretching routine: If you're going to have to cut your workout short, don't skip or shorten the stretching. This is more important than an extra set of reps or another half mile.

7. Do it again: Once you're finished working out, stretch again. Not only is it an excellent way to cool down from your workout, but this is the time that you will improve your flexibility the most.

Tips:
Don't bounce! You will get the best stretch, and prevent injuries if you avoid bouncing. Instead, hold the stretch, and feel a constant pull in the muscles.

Stretch both sides: Many people have a tendency to under-stretch the 'healthy' side after an injury. Use the same stretches, for the same amount of time, for both sides of your body.

Utilize a professional: Gym trainers, physical therapists, exercise instructors will all know great ways to stretch. When you're getting started, have someone knowledgeable watch your routine and offer their suggestions.

#results.#recovery.#relief. #mondaymotion 

TOCA
602-277-6277
www.tocamd.com

Physical Therapy Case Files: Orthopaedics

Congratulations to Dr. David Bailie & Dr. Todd Ellenbecker for their published paper in the Physical Therapy Case Files: ORTHOPAEDICS book. This paper describes our approach to rehab of a middle-aged competitive tennis player after arthroscopic rotator cuff repair.

To read this paper please click here

This book is also available online 
http://www.amazon.com/Physical-Therapy-Case-Files-Orthopaedics/dp/0071763775



TOCA (The Orthopedic Clinic Association)
602-277-6211
www.tocamd.com

Examining The Benefits Of Physical Therapy

Physical therapy may be part of a treatment plan for a variety of patients, including those who have suffered a sports injury, chronic pain, arthritis, or back pain. There are several different modalities used in physical therapy, so it can be fine-tuned for personalized treatment depending on the patient’s needs. Below are just some of the reasons why physical therapy is an effective solution for easing the pain caused by musculoskeletal disorders and injuries.

1.      Adaptable to any skill level: Patients ranging from senior citizens to professional athletes can benefit from physical therapy. Usually sessions are performed on a one-on-one basis, so the therapist can work closely with the patient to understand his or her physical capabilities and limitations. An individual treatment plan will be designed for each case based on the exact needs of the patient. 

2.      Chronic pain relief: Managing chronic pain can be a challenge because it typically does not respond to traditional medications and treatments. Physical therapy can address the root of chronic pain and ease soreness for the patient with many different techniques. Exercise and stretching are only a part of a physical therapy session. Massage and muscular manipulation performed by the therapist can help naturally reduce inflammation and pain.

3.      Improved endurance and strength: Aside from helping to treat injuries, physical therapy can help you build strength to prevent future problems from occurring. Over time you will notice better flexibility, improved range of motion, and higher stamina.

4.      Tips for at home care: Throughout your physical therapy plan, your therapist will show you exercises and stretches to perform at home to further the benefits of your sessions. This can help you recover faster and understand how to stay in shape for life. 

The physical therapists of The Orthopedic Clinic Association, or TOCA, offer compassionate care backed by years of experience in the field.  Schedule a consultation to design a treatment plan that suits you by calling (602) 677-6211.

Sun Devil Classic; Injury Prevention Education

TOCA was proud to support our local cycling racers, promoting education of the importance of stretching and injury prevention with TOCA PT (Physical Therapy). On Saturday February 9th, TOCA Physical Therapist Christine Phillips participated in the Sun Devil Classic (Strada Racing Club & ASU Cycling) road cycling event in Tempe from 7am to 5pm.

Check out the video:
http://www.youtube.com/watch?v=OshktcyMbA4

Examining The Benefits Of Physical Therapy

Physical therapy may be part of a treatment plan for a variety of patients, including those who have suffered a sports injury, chronic pain, arthritis, or back pain. There are several different modalities used in physical therapy, so it can be fine-tuned for personalized treatment depending on the patient’s needs. Below are just some of the reasons why physical therapy is an effective solution for easing the pain caused by musculoskeletal disorders and injuries.
1. Adaptable to any skill level: Patients ranging from senior citizens to professional athletes can benefit from physical therapy. Usually sessions are performed on a one-on-one basis, so the therapist can work closely with the patient to understand his or her physical capabilities and limitations. An individual treatment plan will be designed for each case based on the exact needs of the patient.

2. Chronic pain relief: Managing chronic pain can be a challenge because it typically does not respond to traditional medications and treatments. Physical therapy can address the root of chronic pain and ease soreness for the patient with many different techniques. Exercise and stretching are only a part of a physical therapy session. Massage and muscular manipulation performed by the therapist can help naturally reduce inflammation and pain.

3. Improved endurance and strength: Aside from helping to treat injuries, physical therapy can help you build strength to prevent future problems from occurring. Over time you will notice better flexibility, improved range of motion, and higher stamina.

4. Tips for at home care: Throughout your physical therapy plan, your therapist will show you exercises and stretches to perform at home to further the benefits of your sessions. This can help you recover faster and understand how to stay in shape for life.


The physical therapists of The Orthopedic Clinic Association, or TOCA, offer compassionate care backed by years of experience in the field. Schedule a consultation to design a treatment plan that suits you by calling (602) 277-6211

What is Sports Medicine

Treating sports injuries is an extensive process because many common injuries have the potential to cause chronic pain and lingering damage long after the initial problem has healed. Sports medicine is the combination of diagnostic testing, treatment (casting, bracing and prescribing medication), and physical therapy that athletes may need after sustaining an injury. Here are some of the common ailments that are encountered in sports medicine:

• Sprains and strains: Overextending or twisting a muscle or tendon can lead to a sprain or strain. A sprain is more serious and may actually cause tissue to tear. The ACL is one of the most commonly injured ligaments because it is located in the knee and the knees are subject to heavy impact from your body weight. Reducing inflammation is the primary goal of initial treatment. Physical therapy is often utilized over an extended period to strengthen the injured areas and prevent future sports injuries.

• Head trauma: Contact sports have the threat of concussion when cranial impact is made. Thorough screening is needed when a head injury occurs because serious neurological damage could be incurred. Brain images may be taken with an MRI to determine the extent of damage. 
  
• Back injuries: Rigorous activity may have a negative effect on the health of your spine. Over time, back pain and numbness may be experienced. X-rays can be taken to pinpoint areas that have been subject to damage. Physical therapy is often useful in treatment, realigning the structures of the spine and helping to alleviate pressure on nerves in the spinal cord.

If you have experienced a sports injury or noticed a decrease in your athletic performance, then contactTOCA in Phoenix. We specialize in orthopedic medicine and physical therapy. To schedule a consultation with one of our skilled physicians, visit our website or call us at (602) 277-6211