Tips and Tricks for Preventing and Managing Tendonitis

You wake up on a Monday morning with some forearm and elbow soreness.

You did a lot of yard work this past weekend- raking, pruning, and using the weed wacker. And last week, at work, you had to use several hand tools that required a lot of gripping and moving your wrist around.

You think back to several years ago when you dealt with a lot of pain and other issues with that same part of your arm…something they called “tennis elbow?

Boy, you’d really like to avoid another case of that!

So what should you do?

—

Tendonitis is a common experience . It is a musculoskeletal condition when a tendon, the thick fibrous cord connecting muscles to bones, becomes inflamed. Repetitive motions, overuse of muscles, or improper ergonomics can cause it. However, with proper awareness and preventive measures, minimizing the risk of tendonitis and effectively managing its symptoms is possible.

Recognizing Early Signs of Tendonitis:

Early detection of tendonitis symptoms is crucial for timely intervention. Industrial workers should be vigilant of the following signs:

· Pain or tenderness near a joint, usually where the tendon attaches to the bone

· Swelling or inflammation around the tendon

· Stiffness or difficulty in moving the joint

· Gradual onset of discomfort, especially after repetitive tasks

· Weakness in the affected muscle group

Stretches and Strengthening Exercises:

Regular stretching and strengthening exercises can help industrial workers maintain flexibility and muscle strength, reducing the risk of tendonitis. Here are some recommended stretches and strengthening exercises for the wrist and elbow.

Wrist/forearm/elbow:

o Wrist Flexor Stretch:

• Extend your arm in front of you with the palm facing down.

• Use your other hand to gently bend your wrist upward until you feel a stretch in the forearm.

• Hold the stretch for 2-4 rounds of 20-30 seconds each.

o Wrist Extensor Stretch:

• Extend your arm in front of you with the palm facing down.

• Use your other hand to gently bend your wrist downward until you feel a stretch in the forearm.

• Hold the stretch for 2-4 rounds of 20-30 seconds each.

o Forearm Strengthening Exercise:

• To focus on the muscles on the inside of your forearm, hold a light dumbbell or a resistance band with your palm facing up.

• Slowly curl your wrist upward against the resistance, then lower it back down.

• Perform 2-3 sets of 10-15 repetitions.

• Do this same technique, starting with your palm facing down to target the muscles on the outside of your forearm.

Modify your work:

Correct ergonomics and tool usage are essential for preventing tendonitis in industrial settings. Workers should adhere to the following guidelines:

1. Maintain neutral wrist positions while gripping tools whenever possible to reduce strain on tendons.

2. Take regular breaks to rest and stretch muscles during repetitive tasks.

3. Use ergonomic tools with padded handles and adjustable grips to minimize joint stress. Using anti-vibration gloves may also help decrease the demands on tendons while using power tools that create a lot of vibration.

4. Avoid excessive force or sudden movements when using tools, as this can strain muscles and tendons.

Preventing and managing tendonitis requires a proactive approach focusing on early recognition, regular exercise, and proper ergonomics.

By implementing stretching and strengthening routines and following correct ergonomics, you can reduce the risk of tendonitis and maintain optimal musculoskeletal health.

Please note that these exercises above are general recommendations. They should not take the place of advice from a medical professional.

If you would like a program developed specifically for you and your needs by one of our physical therapists, occupational therapists, or athletic trainers, contact us today!

In addition to elbow and wrist stretching, strengthening, ergonomic modifications, your plan may include things like manual therapy, trigger point dry needling, therapeutic cupping, functional exercise and so much more.

—

About the author:

Megan is our Sports Medicine Coordinator and a key player on our Industrial and Tactical Medicine Teams. She has utilized this preventative exercise and ergonomic strategies to help all the athletes she works with within all realms.

References:

• https://www.ptandrea.com/blog-posts/ergonomic-principles-and-hand-care-techniques

• https://www.medicalnewstoday.com/articles/324489

• https://www.researchgate.net/figure/Recommendations-for-hand-tool-handle-design-5_fig10_234056130

• https://www.harborfreight.com/anti-vibration-mechanics-gloves-x-large-58696.html

• https://steemit.com/sledge/@lindawilson/high-quality-sledgehammers-make-a-high-impact

Conquering Carpal Tunnel: A Guide to Conservative Treatments

Carpal tunnel syndrome (CTS) is like an uninvited guest in your hand, but it doesn't have to stay forever. Several simple treatments can help manage CTS and make your hands feel better. Here’s how you can take control of your recovery.

What is Carpal Tunnel Syndrome?

Carpal tunnel syndrome arises when the median nerve, responsible for sensation and movement in your thumb, index, middle, and half of your ring finger, gets compressed within the carpal tunnel in your wrist. This compression can lead to tingling, numbness, weakness, and pain in the hand and wrist.

What causes the compression?

It could be a combination of things: inflammation, awkward or sustained working positions, repetitive movements, operating heavy machinery, muscular strength, and mobility imbalances throughout the forearm, upper arm, and even the neck.

Combating CTS: A Multi-Pronged Approach

Conservative treatments aim to reduce pressure on the median nerve and alleviate CTS symptoms. Here's a look at some effective options:

1. Splinting: Wearing a wrist splint, particularly at night, immobilizes your wrist in a neutral position. This helps rest the median nerve and reduce pressure within the carpal tunnel.

2. Activity Modification: Mindfulness in daily activities can significantly improve CTS symptoms. Identify tasks that aggravate your symptoms and make adjustments. This may involve taking frequent breaks, using proper posture, and incorporating ergonomic tools into your workspace, keeping your wrist in neutral while you work, or changing your workspace to set yourself up for success.

3. Manual Therapy: Mobilization and manual therapy to the transverse carpal ligament and surrounding structures, trigger point dry needling to the flexor or extensor mass, depending on where the restrictions or limitations can be found, and nerve mobilizations/ gliding for the median nerve.

4. Therapeutic Exercises: Gentle hand and wrist exercises prescribed by a physical or occupational therapist can improve flexibility, nerve mobility, and overall hand function.

Wrist flexion stretching, wrist extension stretching, median nerve glides, grip strengthening, and upper extremity strengthening exercises may be appropriate depending on the severity (how intense they symptoms are and how they impact you), irritability (how much activity is required to provoke the symptoms) and nature (what other factors besides activity impact your experience) of your symptoms.

*Disclaimer: Exercises are for education only and should not be used in place of a PT or OT evaluation or free injury screen by one of our skilled PTs or OTs.

5. Functional Exercise: Using the fundamental strength and mobility built with therapeutic exercise to perform combined movements that mimic your job tasks, life outside of work, or hobbies that you may have.

The Takeaway: Early diagnosis and intervention are crucial for successful CTS management. By implementing conservative treatments at the first signs of CTS, you can prevent further nerve irritation and regain control of your hand function.

Consulting a physical or occupational therapist is vital for proper diagnosis and crafting a personalized treatment plan to conquer carpal tunnel and reclaim pain-free hand use.

—

About the author: Ron Lawrence is a physical therapist and strength and conditioning specialist at our Shawano Clinic on Green Bay St. and with our Industrial Medicine Team. He holds advanced certifications in Dry Needling and Nutrition. He is an excellent resource for any work-related or non-work-related aches you may have!

3 Tips to Improve Your Desk Setup

As a physical therapist, I have had the opportunity to work with and support office workers in learning how to set up and use their workstations ergonomically for optimal support and comfort. I’d like to share some of the pearls I have learned.

We have all heard the saying, “Everything in moderation.” One may choose to start eating healthier and choose one less dessert at a party or cut back on the size of that favorite mocha latte. Someone with a love of shoes may decide to create a shoe budget to keep spending in moderation. In the same way, moderation also applies to physical activity and body posture. Runners prepare for a race by following a training plan that allows the body to have periods of rest to prevent repetitive injury. With stationary activities, it is just as important to have periods of movement. Designed to move, our bodies feel the impact of lack of movement. Sitting for prolonged periods can lead to reduced blood flow, stiffness, discomfort and fatigue (both mental and physical).

These simple tips will help you moderate stationary activity in order to work healthier and more efficiently in an office setting.

1. Sit Smart:

Seating Choice – office chairs with adjustable height, seat depth and lumbar support offer an individual fit to support the spine and legs.

Proper seated positioning for back, hips and knees.

Key Seating Adjustments

Seat Height – choose a height that places the thighs parallel to the floor or slightly higher. This creates a stable base of support. If adjusted too low the hips can become stiff and if adjusted too high one may slide forward and slump.

Seat Depth – adjust to fully support the thighs, but still leave the width of a couple fingers between the front edge of the seat and the back of the knee. This is very important to distribute body weight evenly and not impede blood flow at the back of the knee.

Lumbar Support – adjust to support the curve of the lower back. This not only supports the back but also promotes healthier upper body and leg postures. In some cases, even with an adjustable lumbar support, individuals find they may need more. Rolling up a towel or purchasing an additional lumbar cushion is a simple fix.

2. Be Aligned (With Your Desk/Workstation)

Proper arm rest positioning for elbows, wrists and hands

Desk Height – if able to adjust desk height, adjust so that while typing the forearms are parallel to the floor and wrists are at the same level or slightly lower than the elbows. This will keep the wrist in neutral postures and help reduce the risk for development of carpal tunnel. If the desk height cannot be adjusted, hopefully it is just a little high. To solve this problem, add a footrest and raise the chair. If too low, look for a different desk.

Keep It Close – to prevent leaning forward and slumping as well as unnecessary reaching, adjust the keyboard and mouse to be close to the edge of the desk; adjust monitor(s) to be centered in front of you, about an arm’s length away, and at a comfortable height to view the screen without needing to tip the head up or down.

3. Sit (or Stand) in Moderation

Schedule Movement Breaks – whether it is a sticky note or a phone or calendar reminder, plan to move every hour. A lap around the office, a water refill break, a longer walk during lunch break, a trip to the printer, and even 1-2 minutes of standing and shifting weight or marching in place help break the stationary cycle. If you have an adjustable desk and can stand while you work, remember it is just as important to move and avoid locking in a stationary standing posture for a long time.

Eye Breaks—Remember that our eyes need a break as well. Periodically look away from the computer screen and focus on something else in a different direction. This can reduce eyestrain and related tension headaches.

If our bodies are supported in healthy postures and given opportunities to move, we will reap the benefits of working comfortably with more energy and focus. If you haven’t already, take the time to adjust your office workstation and plan movement every day properly.

Remember to sit smart, be aligned, and of course, everything in moderation!

About the Author: Dr. Renee Anderson, PT, DPT, is heavily involved with our Industrial Medicine program and helps at our clinics in Shawano and Green Bay.

How to Decrease fatigue and reduce stiffness in 5 minutes.

Feeling sluggish or stiff at work?

Try these 5-minute breaktime exercises to boost circulation, reduce fatigue, and alleviate stress!

These short and simple exercises can be done during breaks to relax overworked muscles and activate those not used as often. This will improve your ability to perform your job with focus and reduce aches and pains. Dynamic stretches and postural reversals are critical to this process.

Dynamic stretches held for just 0-5 seconds increase blood flow and improve flexibility and strength.

Postural reversals, done throughout the day, counteract the effects of prolonged postures. Incorporate these exercises into your daily routine and feel the difference immediately! 

Dynamic Stretches:  

Dynamic stretches assist with restoring physical functioning & flexibility, elevating the core body temperature, increasing circulation, accelerating energy production, and improving speed & strength.

Increased blood flow to your tissues helps delay muscular fatigue. 

Perform each exercise until the muscles feel warmed up, avoiding any movements that cause pain.* Progress slowly and always move through a pain-free range. Stop when you feel a gentle pull. They are most effective if they are done a few times per day.

• Head Circles - Rotate the head to make circles. Complete in both directions.  

• Arm Circles - Lift arms away from the body. Move in a circle. Complete both directions.  

• Wrist Circles - Bend elbows. Move the wrist in a circular direction. Complete in both directions.  

• Squat-to-Fly: Stand with feet hip-width apart and push hips back as if sitting on a chair. Cross arms in front of your chest. Bend your knees to lower yourself into a squat. Stand up while uncrossing/opening your arms as wide as you can. Squeeze your shoulder blades together.  

• Toe-Touch to Side-Bend - Stand with feet hip-width apart. Try to touch your toes, and stop when you feel tension. Return to an upright position and lift one arm above your head. Reach to the opposite side. Re-center. Bend towards the toe and then reach towards the opposite side.  

• Butt Kickers - Stand with feet hip-width apart. Bend your right knee and lift your heel toward your butt. Lower your right leg and do the same on your left side.  

• Lunges: Stand with your right foot in front and your left foot in back. Move your hips forward while bending your front knee to tolerance. Repeat on the opposite side.  

• High-Knee with a Twist - Lift knee upwards towards the chest while rotating trunk. Bring opposite elbow to knee at the same time—alternate sides.   

This is an example of a program we use for our industrial clients; however, these are great for office workers too!

Postural Reversals:  

Postural Reversals involve placing your body in the opposite position or motion. They can be done throughout the day and only take a few seconds to accomplish. Postural reversals are more effective for combating muscular tension from prolonged postures than stretching alone.

• If you’re Standing, perform 5 squats every 30 minutes of continuous standing.  

• If you’re twisting your wrists a lot, draw circles with your wrist for 3-5 reps in each direction.  

• If you’re gripping a lot, Make a tight fist and then spread your fingers out as wide as possible, returning to the starting position with 3-5 reps total.   

• If you’re forward-bending a lot, Stand hip-width apart and reach up towards the sky for 5-10 seconds. Slightly bend or curve your spine backward, using your hands to support your lower back as needed.   

• If you’re Forward Reaching a lot, Stand hip width apart, arms out to the side, elbow bent at 90 degrees into a “Happy Cactus” position, perform 3-5 reps for every 15 minutes of work.  

• If you’re sitting a lot, stand and complete 25 high knees every 30 minutes of sitting. We can do this in place or march forward.  

• If you have low back discomfort while seated, arch your back and round your back for 5-10 reps as needed.  

You can perform these exercises wherever you have adequate space or surface support, as needed. 

Dynamic stretches and postural reversals boost circulation and reduce muscular fatigue. Incorporate these into your daily routine and feel the impact on your physical and mental health. 

*Disclaimer: Please note, these exercises are general recommendations. They should not take the place of advice from a medical professional. If you would like a program developed specifically for your or your workforce by one of our physical therapists, occupational therapists or athletic trainers or feel like you could benefit from manual therapy, dry needling or cupping to compliment these exercises, contact us today!

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About the author: Megan is a Physical Therapist Assistant at our Fond du Lac and Ripon Clinics. She is also heavily involved with our Industrial Team. She uses similar exercises to help workers thrive during their workday and prevent injuries for jobs requiring prolonged postures/positions and repetitive work.

Provider Spotlight: Ben Benesh PT, DPT, SCS

Sometimes you have to push people to get out of them what is needed.

When you interview a physical therapist with numerous specialties, advanced certifications, and the broad range of experiences that 20+ years in the profession provides, you know you’re talking with someone who can treat just about anyone who walks into his clinic.

“I love working with all my patients and getting them back to full function,” said Advanced Physical Therapy’s Ben Benesh. “It’s very rewarding.”

Yes, I understand, but is there a type of patient that is your favorite to work with?

“Well, I do love working with athletes,” he said.

BAM

“Those are probably my favorite patients and it's a pretty wide variety and wide age variety of athletes. But I do love the high school athlete, and those are the patients that often stick out in my head over the last 20 years, those kids that had ACL injuries, a reconstruction, and then they come to me,” said Benesh. “And working with them, getting them to that sports performance phase over the last few months, moving them into a guarded progression and then getting them back to their sport.”

Here Benesh discusses a local high school athlete who suffered ACL tears in back to back years.

“About 18 months of rehab, a huge commitment,” Benesh said. “She was so strong, maybe the strongest patient in my 20 years.”

We discussed the high school athletes he’s treated and the emotional toll wrought by such devastating injuries. Those patients, said Benesh, are the ones who often end up becoming physical therapists.

So was that Benesh’s path?

“Well, I played sports and was injured a lot, but I didn’t receive a lot of PT for it.”

For Benesh, it was an opportunity as a college student to work with a physical therapist from his hometown that was the catalyst. This “one man show” of a physical therapy practice influenced Benesh in more ways than he could count.

“I loved his life, his family life, his demeanor with patients,” said Benesh. “The whole experience was fantastic. And he wrote me a really nice reference letter for my PT school application.”

Nearly a quarter century and a bachelor’s, master’s and doctoral degree later, Benesh’s special interest in sports continues unabated. He’s received additional sports medicine training in a number of areas including advanced treatment of the shoulder, concussion management, and performance running video analysis.

He’s also a Board Certified Clinical Specialist in Sports Physical Therapy (SCS), a certification that identifies those who are experts within their branch of PT. It also provides enhanced opportunities to use those skills working with local sports teams, high-level athletes, and youth feeder programs (Benesh provided on field coverage for UW-Oshkosh football as well as for the Oshkosh Flyers, a competitive youth football club for fourth through eight graders).

And it’s a commitment with rigorous requirements.

“It’s a beast of an exam,” said Benesh. “There aren’t that many of us in the state of Wisconsin with the SCS certification, but it’s worth it. Keeps you up to date on the latest on sports performance, nutrition, emergency medicine, coverage on the field, a wide range of specializations.”

Benesh is used to seeing highly motivated patients ready to take on the physical challenges of rehab, but mental and emotional components must be addressed. This is where Benesh the dad, the coach of his children’s sports teams, and the clinician all meet.

“I think that the honesty that I can have with these patients is important.” Said Benesh. “I feel like it's a positive thing for injured athletes to talk to somebody other than their coach or their mom or dad. It’s also good for the parents to have a sounding board to have a thought process. I try to keep it as objective as I can, but I have daughters and a son. I feel I'm in a good spot to understand and empathize in these situations.”

Benesh has three children, all involved in sports. And at one point he was coaching all three at the same time. That’s no longer the case, and you’d think that would result in a more stable work-life balance.

“Oh, no, it’s way easier to make schedules work for me when I’m coaching all of them,” said Benesh. “Otherwise, things conflict.”

Working at the Oshkosh YMCA location affords Benesh the opportunity to utilize facilities with his injured athletes. If he’s working with a swimmer, there’s the pool; a hockey player gets to use the ice; the soccer player is on the pitch; the hoops player is on the basketball court.

“It's really nice to have that ability to see them at this location,” said Benesh. “Usually, I'll see them weekly for three to five months, whatever it takes to get them back, and then I do a return-to-sport testing with them before I release them back to their sport.”

Sometimes you have to push people to get out of them what is needed.

That’s what physical therapists do.

—

Dr. Ben provides physical therapy and sports physical therapy services at both Oshkosh Community YMCA locations in Oshkosh, WI (Downtown, 20th Ave). 920-305-7910

7 Tips and Tricks to prepare for surgery

Dr. Laura Johnson discusses how planning for your upcoming surgery can make the recovery process easier.

Whatever journey leads you to the need for orthopedic surgery, we want to make sure you are prepared for a successful recovery.

Most likely, you will have some difficulty moving around after surgery, so do as much as you can beforehand to prepare for post-surgery.   

We know you’ll be bombarded with information as you prepare for your orthopedic surgery, so we wanted to keep it simple: Prepare, Practice, Organize.

Here are some Tips and Tricks that we’ve found helpful for our patients:

• Arrange meals ahead of time.

  While you are recovering, you may not feel up to standing in the kitchen for long periods or going to the store to gather all the ingredients.

  This may involve buying frozen meals or preparing meals to freeze beforehand. 

  Whip up a batch of your favorite homemade soup for a quick warm-up meal after surgery. 

  Having the premade foods on hand will help provide your body with the nourishment it needs while it recovers.

• Get your ice packs lined up. 

  Swelling and pain are common after surgery. The general rule of thumb is to ice for 15-20 minutes, then remove it for 30-40 minutes, repeating as needed.

• Prepare to elevate. 

  Get extra pillows available to help elevate your limb.  Elevating a limb above the level of your heart allows the blood to circulate back to the heart without fighting gravity. The force of gravity will assist with moving the fluid.

  You can combine elevating and icing at the same time to especially help with your swelling.    

• Practice makes perfect part 1.

  If you must use an assistive device, such as crutches, a knee scooter, or a walker for mobility after your surgery, PLEASE PRACTICE transferring, walking, and navigating stairs with the assistive device before surgery. 

  Getting used to these assistive devices can be a balancing act, so practice, practice, practice! Manipulating around your home with an assistive device can also be a bit cumbersome, so practice this before surgery. 

  You may need to adjust furniture to provide larger pathways, remove throw rugs, add a chair cushion, etc.  

• Practice makes perfect part 2.

  Be aware of any weight-bearing and/or movement restrictions you may have to follow post-surgery.  Practice that weight-bearing restriction (i.e., non-weight bearing, partial weight bearing), as it may be more challenging than you imagine. 

  If there are movement restrictions (e.g., you must keep the knee fully extended and limit the amount of trunk flexion), practice following those restrictions prior to surgery and adjust your home setup as needed. 

  You may be in an arm sling, so your toilet paper roll needs to be switched to the opposite side.

  Little adjustments beforehand will make a huge difference after.  

• Start your exercises.

  If there are any prescribed pre-operative exercises to perform before surgery to help strengthen muscles and improve flexibility, jump on board!

  Get into the routine of sticking to an exercise program. 

  This can aid in post-surgery recovery.   

• Ask for Help.

  Inform your family and friends about your surgery and ask for help, especially during your initial recovery. 

  Also, ask for assistance with outdoor chores, household cleaning, meal prep, transportation, etc. 

  Individuals may be more willing to help than you expect, ask!  

  If you have questions or concerns about your surgery, get them answered beforehand. The more prepared you feel for surgery, the better your outcome may be!  

Working through these recommendations with a skilled physical therapist can be very helpful, especially when practicing your restrictions and guiding your exercises. If that interests you, contact us today, and we will help set you up for success.

If therapy is part of your recovery, please contact Advanced Physical Therapy and Sports Medicine. We will be happy to guide you back to an active lifestyle!  

Happy Recovery! 

—

Dr. Laura Johnson is a physical therapist at our Appleton North Clinic on Enterprise Dr. and Touchmark Clinic on Touchmark Dr. She is a post-surgical physical therapist specialist and certified in LSVT-BIG to help people with Parkinson’s thrive.

Stay Safe While Water Skiing: 7 Tips from an Athletic Trainer and Physical Therapist

Water skiing is a super fun sport that exercises your whole body. Because skiing requires you to be solid and balanced, staying safe is essential to avoid getting hurt. Here are some simple tips to help you have a great time and stay injury-free: 

1. Get Ready Before You Ski 

Before you get in the water, you must prepare your body. 

• Strength Training: Build your muscles, especially in your core, legs, and arms. Do exercises like squats, lunges, planks, and rows. 

• Balance Training: Improve your balance by standing on one leg on even or soft surfaces like a pillow or grass. 

• Flexibility: Stretch your muscles, especially your hamstrings, quads, lower back, forearms, and shoulders. Yoga or a personal mobility program from a member of our team can help a lot! 

2. Warm-Up Before Skiing 

A good warm-up gets your muscles ready to work hard. 

• Dynamic Warm-Up: To get your blood flowing, do light exercises like leg swings, arm circles, cat-cows, high knees, lunges, or a light jog.

• Practice Movements: Try squats with various foot positions and rowing/pulling motions to get used to the required movements while skiing. 

3. Use the Right Technique 

Using the proper form helps prevent injuries. 

• Body Position: Keep your knees bent, back straight, and arms extended with a slight bend at the elbows (soft elbows). Balance your weight over the skis. 

• Grip: Hold the tow rope firmly, but don't squeeze too tight. A relaxed grip can help prevent hand, forearm, and elbow injuries.

• Falls: If you start to fall, immediately let go of the tow rope and fall into the water safely. 

4. Check Your Equipment 

Make sure all your gear is in good shape. 

• Life Jacket: Always wear a properly fitted life jacket approved by the U.S. Coast Guard. 

• Skis and Bindings: Check your skis and bindings for damage, and make sure the bindings fit your feet well. If you drop a ski or go barefoot, please check your feet before and after your session. Foot health is crucial for all aspects of life.

• Tow Rope: Look at the tow rope to ensure it's not worn out or frayed. 

5. Stay Hydrated, Eat Well and Protect Yourself 

Drinking water and eating the right foods help keep you strong. 

• Hydration: You sweat more than you think when you're out on the boat and skiing. Be sure to drink lots of water and a low-sugar electrolyte beverage before and after skiing. This will help you replace the fluid and electrolytes (sodium, chloride, potassium, magnesium, calcium).

• Nutrition: Eat healthy meals with good carbs and proteins to give your body energy. Don't eat heavy meals or drink alcohol before skiing. 

• Protection: Sunscreen or wearing sun-protective clothing with SPF is a great way to keep you cool, prevent sunburn, and reduce the risk of skin cancer. 

6. Rest and Recover 

Give your body time to recover so you don't get overuse injuries. 

• Cool down: After skiing, do light stretching to help your muscles relax. Stretching your forearms, quad, hamstring, and lower back for 20-30 seconds each can help decrease tone and facilitate recovery.

• Rest Days: Active recovery on days you are not skiing can help your muscles recover faster. Walking, jogging, biking, or lower-intensity weight training are great options.

7. Get Help if You Need It 

If something hurts, talk to a professional. 

• Early Help: Getting help early can prevent minor problems from becoming significant injuries. Often, a few sessions of manual therapy, trigger point dry needling, cupping therapy, and a targeted exercise and recovery program that matches your goals can keep you on the water without pain all summer long.

• Custom Plans: An athletic trainer or physical therapist can help you with exercises to strengthen weak areas and improve your skiing. 

By following these tips, you can have lots of fun water skiing and stay safe. Remember, getting ready and using good techniques are key to having a great time on the water. Stay active, stay safe, and enjoy water skiing! We’re here to support you in any way that we can. Contact us today if you need anything.

Should I be stretching or strengthening?

Dr. Chandler contemplating the deep questions of the PT world.

“Hey, Siri, I have had months of pain in my lower back, and every doctor has told me that I need to stretch my hamstrings because they are tight. Do I need to stretch, or should I go work out like my friend from the gym tells me?” 

Ah, to stretch or to strengthen, that is a great question. 

“When is it a good idea to stretch?” 

Let's look at what the research says: 

When and how you stretch is important and heavily depends on your goals! 

When added throughout the day, stretching has many benefits, including increased tolerance to muscle tension and improved flexibility. It is also suggested that it reduces soreness following activity.  

Prolonged stretching for 30 seconds or more before activity has been shown to reduce maximal strength. Therefore, prolonged stretching after activity is recommended. This includes your standard hamstring stretches, calf stretches, upper trap stretches, etc.

Dynamic stretching can improve motion for activity without impacting strength. That’s why dynamic stretching is recommended before an activity. Some examples of dynamic stretching include air squats, lunges, high knees, butt kicks, side shuffles, cross-over stepping, leg swings, arm circles, cat-cows, thoracic rotations, etc.

“I’ve been stretching for a while but still have pain and tightness...Why is that?” 

That's because muscle weakness can also disguise itself as tightness.  

Mind blown, right!? 

Don’t worry, ours was, too, when we first learned about it. 

If you’ve been stretching one area, such as your back, hamstring, upper traps, etc., and the tension keeps returning, it’s time to consider a progressive strengthening program and load those tissues. This helps build tissue resilience to your symptoms at bay.

A proper evaluation from a Physical Therapist is the best tool for determining the root cause of your muscular aches and pains and working with you to determine the best course of action. 

Life, including stretching and strengthening, is about balance. 

Let’s work together to rebalance your approach and abolish your aches and pains for good.

To schedule an appointment with Dr. Chandler at our Appleton North clinic on Enterprise Dr., call 920-991-2561.

Or click here to find a location most convenient for you.

*Disclaimer: Stretching may not be the best option if you have an acute muscle sprain (e.g., you were sprinting, felt a pop or slipped on ice, did the splits, and felt your muscle pull with immediate pain after the incident). In these cases, follow up with a physical therapist ASAP to assess further and direct your journey. 

—

Not sure if PT is right for you?

We do offer Free Screens to assess further and determine the best course of action with you.

Quenching the thirst for knowledge, one employee at a time

Advanced Physical Therapy’s Lynsey Hansen gives Wisconsin Rapids Officer Travis Plowman a gentle reminder about hydration: “Don't forget: Drink water and get some sunlight. We are basically houseplants with more complicated emotions.”

“Lots of people don’t like water,” she began.

Lynsey Hansen is one of Advanced Physical Therapy & Sports Medicine’s Industrial Athletic Trainers. It’s her job to care for employees of the companies, organizations and municipalities at which she works.

Hydration is one of her things. She brings it up a lot. But she tries not to hound.

“Being properly hydrated is super important, so I talk about it frequently,” said Hansen. “It can actually help improve your overall well-being.”

How that conversation starts is dependent on her audience—a police officer, a firefighter or someone in industry—but the questions that follow are the same:

“How have you been feeling lately?”

“How have you been sleeping?”

If the answer to either is “Not that great,” Hansen will touch on hydration in pretty short order.

If someone says they’re tired, she’ll ask how much water they’ve been drinking; Hansen uses the standard “drink half your weight in ounces per day” as the bare minimum, then adjusts that based on activity levels. If it’s about frequency and getting up at night, she’ll discuss front-loading the day with water intake. If it’s about simply increasing water consumption, she’ll provide tips to get reluctant water drinkers to move in the right direction (she sees sports drinks as a kind of compromise, which supplies some benefits but includes lots of additives).

Or, said Hansen, they might be complaining of being tired or in pain or struggling with some sort of issue that makes them reliant on eating sugary things or drinking caffeinated beverages.

“Many times in these moments when our body wants those things, we’re just dehydrated,” she said. “If you’re dragging or feeling like crap on a daily basis, you need to understand drinking more water can flip the script. Such knowledge can be a powerful motivator.”

Hansen acknowledges that getting people on board with better hydration (and better health and sleep as well) is not always an easy sell.

“If you don’t want to do it, you’re not going to do it, regardless of what I say.”

But the resolute athletic trainer carries on, undaunted, sprinkling her discussions with tips that might resonate with the unenthusiastic H2O consumer:

• “Add low-sugar Liquid IV to your water now and then. It tastes great, keeps you in the hydration habit, and trust me, it enhances the functioning of your cellular transport chain!”

• “Athletes prioritize hydration. You’re an industrial or tactical athlete, so you need to have that exact mindset. Now drop and give me twenty!”

• “Put 6 rubber bands around your 16 oz. water bottle because that’s how many bottles you should aim to drink daily. Every time you drink one, take one of the bands and put it on your wrist. By the end of the day, all 6 should be off the bottle and on your wrist! Easy way to keep track!”

At the mention of rubber bands, Hansen segues into another subject near and dear to every athletic trainer: injury prevention.

“Sorry, that just made my brain go this way. Your muscles are rubber band-like, so when you're hydrated, your muscles have that fluidity and pliability. When a force comes on, your muscles can take it and bounce back. If you’re dehydrated, your muscles will be super tight, and any force that comes along can create damage. Staying hydrated helps you prevent injuries. So rubber bands are very cool on many levels.”

Speaking of injuries, Hansen has a concussion tale, a fall of about three stories from a pyramid.

And there’s another about tearing her hamstring from the bone (it didn’t stop her from what she needed to do, however).

She’s a tenacious one, no doubt.

But those are stories for another time . . .

Provider Spotlight: Dr. Will Hartmann, PT at Lawrence University

Dr. Will Hartmann working with an athlete in the athletic training room at Lawrence University

When you work with competitive athletes to get them back to their sports following injury, does it help if you were a competitive athlete who suffered a few injuries and endured lots of rehab yourself?

Physical therapist Will Hartmann of Advanced Physical Therapy & Sports Medicine thinks it might.

To a certain extent.

“It helps athletes relate to me if they know it,” Hartmann said. “But I'm the washed-up version now.”

The former Division 1 athlete played five years of college football with the Wisconsin Badgers and had a litany of injuries (concussion, patellar tendinitis, lacerated kidney) connected to his days on the gridiron. Eschewing any details or elaboration, Hartmann recited his traumas like items in a bulleted list.

Just tell me a little about your most memorable, then.

“Yeah, the elbow injury in my first spring game at Camp Randall. I picked off a pass and dislocated it when I tried to score a touchdown. After the game, the coach saw me in the training room and said, ‘That’s why you take a knee.’ Thanks a lot, coach. Lesson learned.”

Now in his seventh year working with Lawrence University athletes, Hartmann’s approach is, in many respects, just that direct, albeit without the sarcasm.

“I tell injured athletes, if you want to do this, we can do this,” said Hartmann. “Or if you don't want to do that kind of work, we’ll just take it down a notch. It all depends on what the person wants to put in.”

Much like himself in days of yore, several of his Division 3 college athletes view their sport as their job, working out multiple times a day just about every day of the year. They bring that same focus to the rehab process when they get injured.

“I’m working with a girl who’s coming into the athletic training room twice daily to do rehab. That shows the level of commitment familiar to me,” said Hartmann. “I’ve been there; I’ve done it.”

His role at Lawrence is to help with the treatment of complex injuries. Hartmann’s sports medicine background and orthopedic training allow him to treat anyone who enters the door. Working with Advanced PT’s athletic trainers at LU, Hartmann is included when his expertise is needed, typically when an injury isn’t improving or rehabbing something more intricate, like an ACL reconstruction.

To further progress his manual skills and meet a wider variety of patient needs, Hartmann completed an Orthopedic Residency. An additional year of specialized training, the residency includes one-on-one mentorships with experts in the field to enhance clinical decision-making. Combined with his Strength & Conditioning Specialist certification, Hartmann is well-suited to communicate and collaborate with LU’s athletic trainers and strength coaches.

“We do a good job at Lawrence treating these athletes and getting good outcomes,” said Hartmann.

Advanced PT has deep roots at the collegiate level and has treated LU undergraduates—both athletes and students in the Conservatory of Music—for three decades.

At the time of this interview, Hartmann was preparing for spring sports at LU and the inevitable uptick of injuries by getting some care for himself: he had an arthroscopic knee procedure the following day.

And he answered the final question before it was asked.

“No, this isn’t related to football,” he said.

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Dr. Will Hartmann is a sports physical therapist at our Appleton East location on Von Roy Rd and at Lawrence University. He has extensive experience with sports-specific rehabilitation and post-surgical return to play.