Stiff knees?! Here are 5 Exercises that are sure to ease your knee stiffness whether from waking up in the morning, or from sitting too long.

🔑 Long arc quad exercises involve full knee extension and flexion, which can help promote the production and distribution of synovial fluid within the knee joint. Synovial fluid acts as a lubricant and provides nourishment to the joint structures which then reduce friction and stiffness within the joint.

🔑 Posterior weight shifting, also known as weight shifting to the back of the feet or heels not only stretches the back of the knee and calf, it also activates the hamstrings and glutes which enhances joint stability. 

🔑 Toe raises against the wall can improve ankle stability, which is important for maintaining proper alignment and reducing excessive stress on the knee joint

🔑 Retro walking, also known as backward walking typically involves shorter strides and can reduce impact transmitted on the knees. 

🔑 Forward walking with emphasis on heel strike (heel touches the ground first) while keeping the knee straight. 

Feeling the difference?!

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Follow Dr. Donna for more tips and tricks in taking care of your neck, back and knee.

While you may be tempted to just hop out to walk or run, know the proper stretches you need to incorporate in your routine to increase your flexibility and prevent injuries. 

DYNAMIC Stretches involves active movements and muscle contractions to increase flexibility and prepare the body for physical activity.  They are done BEFORE an activity. 

STATIC stretches involves holding a stretch for an extended period typically 15-60 seconds and are performed AFTER an activity to promote muscle recovery, relaxation and lengthen the muscles. 

Burning pain, tingling on the front part of the forearm, thumb, index and middle fingers and weakness to the forearm, wrist and hand are all symptoms of a pinched median nerve.  This is particularly common in office workers, laborers, athletes, or pregnant women. 

Physical Therapy techniques like median nerve sliders and tensioners can alleviate symptoms and improve function.

Here’s how they work: 

1. Median nerve sliders: Gently gliding the median nerve through its pathway can reduce compression and improve mobility. 
2. Median Nerve Tensioners: Gradually applying tension to the median nerve can help restore its flexibility and reduced symptoms. 

Depending on the severity and acuity of your symptoms, these can be performed 5-10 reps. every hour for acute and irritable cases, to 3-5 mins. 2-3x/day for chronic and less irritable cases. 

The goal is to feel slight symptoms of pain, tingling or numbness during the exercise, then back off. 

Remember: Early intervention can make a significant difference in managing a pinched nerve. 

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Follow for Part 2 for Management of a Pinched Radial nerve. 

🏃‍♂️ Say Goodbye to Plantar Fasciitis! 🌿 Discover the Path to Pain-Free Steps! 🚀

🌟 Hey everyone! Dr. Donna, your friendly PT here, with some golden tips on managing Plantar Fasciitis! 🌟

👣 Are those first steps in the morning becoming a nightmare? Don’t fret! Let’s tackle Plantar Fasciitis together! 👣

1️⃣ Self massage, not of the plantar fascia but also the calf muscles. Use massage cream or cocoa butter and loosen up the tight bands and knots for 5 mins.

2️⃣ Stretch it out! Before you even step out of bed, stretch your calf muscles and the plantar fascia to reduce tension and pain.

3️⃣ Supportive footwear matters! Invest in shoes with good arch support and cushioning to ease the pressure on your feet. Use arch support for plantar fasciitis which you can easily move from one shoe to another.

4️⃣ Ice it down! Apply ice for 15 mins on painful areas to decrease inflammation and soothe discomfort or ice bottle massage on the length of the plantar fascia for 5 mins.

5️⃣ Rest and Gradual Return! Avoid overdoing it; allow your feet time to heal, then ease back into activities.

🔑 Remember, managing Plantar Fasciitis is a journey, but with these tips, you’ll be back on your feet in no time! Stay consistent, and don’t hesitate to reach out to me for a free 15 min. PT consult for personalized guidance. Keep walking strong! 💪

💪 Dealing with a pesky backache? No worries – let’s tackle it head-on with smart movement! 

🚶‍♂️ Avoid babying your back – gentle doesn’t mean immobile! Try dynamic stretches and controlled movements that target your pain points. 🔄 Pelvic tilts, trunk rotations are your new BFFs. Let’s break the cycle of stiffness and weakness – you got this! 

Remember, consult your PT for personalized guidance. 🩺 

Let’s regain that flexibility and strength, one movement at a time. Keep moving, stay empowered! 👊 

Have you ever experienced shooting pain or pins and needles down the back of your thigh, leg, or even your foot?  Most of us do! Whether from sitting too long while on an online class or desk work, long car rides, long flights, or bending to pick-up a load, all of these positions can cause some tension on you Sciatic nerve! 

What’s the Sciatic nerve?! It’s the biggest and longest nerve on your back supplying sensation and strength to both legs.  When subjected to prolonged stretch, it can cause sudden shooting pain, tingling or even numbness to the lower extremities. 

Wanna know how to shake it off?! Follow these steps…

1. Leg swings x 1 min. 
2. Single Knee to Chest x 5 secs. x 10 
3. Lateral Trunk rot. x 20 
4. Nerve glides x 20 reps. 
5. Piriformis stretch x 30 secs. x 3 reps. 

Let me know if these helps! Like and share to your friends and family with the same issues!

💔 Unexpected cancellations and delays can be frustrating, but let’s focus on the positive! Use that extra time to take care of your body and mind. Here are quick exercises to combat stiffness during long flights and car rides:

1️⃣ Neck retraction: With your back supported, tuck your chin in as you look straight ahead. Hold for 5 secs. x 20

2️⃣ Upper Back Extension: Lift your chest and shoulders and extend your thoracic spine without moving your lower back. Hold x 5” x 10.

3️⃣ Lower Back Extensions: Stand with your feet shoulder width apart. Place your hands on your hips as you bend backwards from your waist. Hold position for 5 x 10.

4️⃣ Seated Piriformis stretch: Sit at the edge of the chair with your feet flat on the floor. Place your right ankle on your left thigh close to the knee (Figure of 4). Sit up tall, then lean forward from your waist. Press your right thigh down to feel a better stretch. Hold 30 secs. x 3 each side.

5️⃣ Standing Hip Flexor Stretch: Place one leg one leg resting on a table or chair and the leg to be stretched resting on the ground. Keeping your back straight and upright, squeeze your bottom, and slowly shift your weight forward until you feel a stretch in the front of your hip. Make sure to keep your hips and shoulders facing forward, and do not arch your low back. Hold 30 secs. x 3 each.

6. Standing Hip Flexor Stretch: Place one leg one leg resting on a chair and the leg to be stretched resting on the ground. Keeping your back straight and upright, squeeze your bottom, and slowly shift your weight forward until you feel a stretch in the front of your hip. Make sure to keep your hips and shoulders facing forward, and do not arch your low back. Hold 30 secs. x 3 each.

👉 Remember to stay hydrated💧, take breaks (pit stops every 1-2 hr. of driving or take walks 🚶every 2 hrs. of sitting) and practice deep breathing exercises for relaxation. Stay positive, adapt to changes, and make the most of your summer travels. Happy adventuring! 🌍❤️🌺

Who wakes up feeling like you got hit by a truck in your sleep? 

With colder weather, most of us wake up feeling stiff, especially our lower back. 

Created these 5-minute Back stretches to get you going in the morning!

Wondering why you have been increased frequency of neck pain, stiffness, muscle spasms (knotted muscles) and even headaches since you have been working remotely?! 

You are not alone! While teleworking is deemed more convenient, more productive, less stressful, it also has it’s cons! Several studies conducted during pandemic, “linked increased musculoskeletal pain with teleworking”. 

Good news is- you can do something about it! Watch your posture, take breaks, stretch your muscles, massage the tight areas or use a heating pad.