Have you been struggling to overcome crossfit injuries? We often see patients come into our Layton Physical Therapy office after a major crossfit injury. The problem often lies with several factors from the way in which a person is handling the injury to the way the body responds to an injury. Crossfit workouts are designed to be intense and they are going to push your body more than you have seen in the past. How you respond to those injuries will do a lot for you in the recovery process. Fortunately we see a lot of Crossfit injuries, and we have some tips on how you can manage them so you can get back to the game of life!
The first thing you need to do is understand what Crossfit is, and how it can help you get into shape. Crossfit is designed to create a comprehensive workout program based on aerobics, strength training, core building, and balancing exercises. The core of the program is made up with variation, meaning you should not be performing the same workout more than once a week. The majority of people will spend 60 minutes performing Crossfit exercises a day or at least five days a week.
Common Crossfit Injuries
The second thing you need to know about Crossfit is that it does come with a handful of injuries. We often see people in our physical therapy office after they have injured something after exercising. Usually the individual will have an intense strain or sprain. Other people can end up with serious back pain and performance problems related to Crossfit injuries. Here are some of the most common injuries we see when people come in with Crossfit problems:
- Tennis Elbow – This is one of the top injuries related to Crossfit. Tennis elbow often occurs after repetitive strain. We can treat tennis elbow without the need for surgery. Correct stretching and treatments will aid in improving problems with tennis elbow.
- Achilles Tendinitis – If you are experiencing Achilles tendinitis pain, you need to call our Layton physical therapy office immediately. We often see patients in the office after they have performed a few too many high jumps. Here are some of the most common ankle treatments we implement following Achilles strains and sprains.
- Rotator Cuff Tendinitis – While Crossfit patients tend to be on the list for rotator cuff problems, we often see middle age and senior patients. We will evaluate the extent of your injury to determine the best treatments. Dry Needling is one of our most popular treatments that has been able to reduce pain, inflammation, and swelling.
Physical Therapy Treatment for Crossfit Injuries
The best thing you can do after dealing with a Crossfit injury is to call Layton Physical Therapy and Sports Medicine. Our team is here to help you on your way to preventing future injuries and to help you on the road to recovery.
Physical therapy is one of the best treatment methods to help patients before or after surgery, but did you know it can be used to prevent injuries? Now that summer is in full-swing, we are seeing patient after patient with a variety of injuries from hiking, biking, swimming, golf, running, and just enjoying the outdoors. Physical therapy treatments offer an effective way to prevent some serious aches and pains and improve or restore range of motion and flexibility.
Our Layton Physical Therapy office is designed around our patient’s needs. We often deal with patients coming to avoid surgery, or hoping to improve range of motion and mobility. Our goal is to not only meet your goal but to exceed it. In the summer we often see an increase in ankle sprains, back injuries, and more. Using a variety of techniques and strengthening programs, we are able to reduce pain and break down scar tissue.
Preventing Summer Injuries
We love patients that are looking for ways to enjoy their active lifestyles, but we always recommend you play smart! Simple things like stretching before you slalom ski or wakeboard can prevent you from straining your back and shoulders. Learning how to prevent injuries is the best way to focus on staying fit and enjoying your summer. If you have mobility issues, we can help. Schedule a consultation and we will evaluate your current range of motion to determine the best stretching and treatment method to improve your health.
Stretching the Muscles
The best way to prepare your body is to focus on stretching and gradually introducing your body to vigorous activity. If you tend to be sedentary, suddenly getting up and running a 5K can place some major strain on your muscles. Taking a few minutes to do some stretches will allow the muscles to loosen and warm up before you do put it to work playing this summer.
Wear the Right Clothing
Another reason why people become injured is due to their clothing. If you want to go out for a run, wear loose fitted clothing that allows the muscles to breathe. Your shoes play a critical role in your ability to participate in your favorite summer sports. Check on the tread of your shoes and ensure they do have plenty of wear left in them.
Know the Terrain
Hikers often come into our office with wrist strains, knee pain, and ankle injuries. The majority of patients will trip or slip when they are hiking. While you will not be able to prevent all of the injuries that can occur when hiking due to the terrain, you can focus on watching your step! Watching your step can help you stay balanced and could keep you from a serious hiking injury.
Have you already been injured this summer? Layton Physical Therapy & Sports Medicine is here to help! Our physical therapy team will show you the proper stretches you need to help your muscles heal more quickly. Our goal is to help you get back to the game of life and enjoy the rest of the summer pain free!
Spring is in full swing which means we are seeing a number of athletes with injuries from cheerleading, soccer, baseball, and other springtime sports. Athletes suffering from serious or chronic soft tissue injuries need correct treatment to prevent long-term pain and inflammation. We recommend visiting our Layton physical therapy office for dry needling and other treatments to improve range of motion, reduce inflammation, and reduce healing time.
Why Use Dry Needling?
Dry needling is quickly becoming a popular drug-free alternative for athletes seeking treatments for sports injuries. Dry needling treats soft tissue inflammation and has been able to help athletes get back to full health in a shorter period of time. Professional sports teams are turning to dry needling as it is one of the most effective treatments for pain management and improves healing time without the use of medications.
How Does It Work?
When you visit our physical therapy office in Layton, we will evaluate the severity of your injury and will create a unique patient treatment program. Dry needling will involve lying on a comfortable table and Dr. Kerbs will use fine filament needles to penetrate the muscle. The process will help the body to regenerate fresh tissue to replace lesioned tissue, normally within 10 days or less. This process uses the body’s natural immune system to restore tissue and promote self-healing.
Is it Painful?
A common misconception surrounding dry needling is that it will hurt when in fact it is actually one of the treatments we use that rarely causes discomfort. Most patients do not feel anything when the needle is inserted and rarely feel any pain following treatment. Since it is a natural treatment, discomfort normally arises from the contraction of the muscle. We talk you through the entire procedure to make sure you are comfortable and to ensure the process is working correctly to improve your health.
How Does Dry Needling Help Athletes?
If you are used to running five miles a day or you are extremely active, you know your body well and how it responds to various treatments. Dry needling is one of the most effective treatments for athletes as it does support the natural healing process of your immune system. We have seen dry needling used on everyone from professional athletes to spring-time soccer players and it has helped patients to bounce back to their desired level of performance faster. After two treatments, professional baseball players have been able to see their range of motion completely restored. We have seen other patients with reoccurring shoulder pain and knee pain find a complete pain-free lifestyle after receiving dry needling treatment.
The treatment is very effective in treating pain, improving biomechanical dysfunction, and healing soft tissue injuries. Since it does not involve the use of drugs, it allows an athletes body to heal faster and bring their body back to full health without negative consequences on their long-term health.
Layton Dry Needling Treatment
If you would like to try dry needling, contact our office today. We specialize in dry needling and other treatment methods to improve modalities, reduce pain and inflammation, improve range of motion, and help you get back to the game of life!
Ski and snowboard season is officially here and while it brings a lot of fun, it can also bring a lot of pain to some people! Winter sport injuries are common due to the speed and nature of the sport. Skiing and snowboarding do have some similarities, but the injuries sustained from both sports are different. Skiiers tend to focus on balance, flexibility, speed, and strength. Snowboarders tend to have the same but they move their bodies completely different from a skier, which leads to different injuries. Here are some of the most common ski and snowboard injuries we treat.
We see a lot of skiiers end up with knee injuries, especially those skiiers that love to do moguls. Skiiers have a lot of injuries in the knees and lower extremities as they twist the upper leg one way and the lower leg rotates the other way. Tears in the anterior cruciate ligament (ACL) are the most common knee injuries that occur for skiiers.
Snowboarders can have problems with knees, but they typically do not end up with ACL tears. Since snowboarders are always pointing the knee in the same position, it keeps it from twisting too much and the upper extremities tend to be the area that takes the impact.
Snowboarders often come in with wrist sprains and wrist fractures because they fall on their hands. We also see snowboarders come in with shoulder and head injuries since their upper body tends to take the majority of the punishment when snowboarding.
Rotator Cuff Injuries
Both skiiers and snowboarders can end up with rotator cuff injuries. Strengthening programs combined with dry needling and other treatments can assist in reducing pain, swelling, and inflammation. Patients with rotator cuff injuries are normally those that go off jumps or attempt to perform risky maneuvers and tricks.
While these may be the most common ski and snowboarding injuries, we have seen a variety of others including:
- Broken collarbones
- Broken tailbones
- Neck strain
- Shoulder dislocation
- Finger fractures
- Wrist tendonitis
- Herniated discs
- Muscle strains of the back
What Should You Do If You Have Been Injured?
If you have broken or dislocated something, seek out medical attention immediately. If you have a mild strain or sprain, call our office for a consultation. We will sit down with you to evaluate the severity of your case and determine the best treatment plan. Soon after the injury occurs, it is best to use ice three or four times a day to reduce pain, inflammation, and swelling.
Layton Physical Therapy & Sports Medicine deals with all types of athletes and their injuries. We can assist in creating a long-term treatment program to prevent future injuries. If you have a mild sprain or strain, we can help you prevent surgery through effective techniques. Our team also works with patients before surgery to help strengthen the area and speed up the recovery time following surgery. Call our Layton physical therapy office to schedule a consultation for your specific injury.
Preventing Skiing and Snowboarding Injuries
We recommend all patients follow the proper procedure when skiing and snowboarding. Invest in some safety gear including a helmet. If you are a skier or snowboarder that likes to perform tricks or jumps, consider using wrist and elbow guards to help break the impact when you do fall. Learning the mechanics of how to perform particular tricks can help you from twisting the body in the wrong way, which leads to problems with knee strain and possibly ACL tears.
Keep in mind that skiing and snowboarding are two completely different sports. If you are switching from one to the other, your technique is different. Great skiiers don’t always make great snowboarders right away as your mechanics are completely different. It is important to pace yourself and go slowly until you learn the right body mechanics. Consider a skiing or snowboarding lesson from a qualified instructor to help you learn as it will make your visit enjoyable, and prevent you from serious injuries.
An Achilles tendon injury can be extremely painful and very frustrating to overcome. We have seen many runners with stubborn Achilles tendon injuries. But through our physical therapy techniques, we have been able to successfully help our patients reduce pain and inflammation, getting them back to their desired level of health.
What Purpose Does the Achilles Tendon Serve?
The Achilles tendons are the thickest and strongest tendons in the human body. They play a critical role in connecting the calf muscles to the back of the heels. Chances are, you probably don’t even think about your Achilles tendons until you have injured one of them.
When you “toe off” the ground while running, all of that pushing force comes from the Achilles. The force placed on these tendons can easily be three times your body weight. The faster you run, or the more you push your body in various activities, the more strain you put on them. While running is typically the most common activity to cause this injury, it can happen to anyone involved in any variety of different sports from cheerleading to wakeboarding.
What Does an Achilles Tendon Injury Feel Like?
Usually, an Achilles tendon injury starts with a dull, throbbing pain in the ankle or lower calf area that leads to stiffness. The pain may dissipate when you warm up the area, but you might notice it suddenly getting worse if you try to push uphill, or when you wear certain types of shoes. Catching the injury in these early stages can prevent it from becoming much worse. If you continue to train on a painful Achilles, it will only become more intense, causing one to topple over in excruciating pain.
Why Do Achilles Tendon Injuries Occur?
The majority of patients dealing with an Achilles tendon injury often suffer from excessive stress that is placed on the tendon. It’s easier for this pain to occur with weakened calf muscles, poor ankle range of motion, or other problems in the calves and feet. Training volume can also have an impact on damage to the tendons, as well. With excessive force and strain, the Achilles can be quite vulnerable to injuries.
What Happens When the Achilles is injured?
When a tendon is damaged, the collagen fibers become ruptured. In the natural healing process, the body lays down new fibers to replace the damaged ones, but they do not always heal properly. Sometimes new collagen fibers become entangled with the damaged ones, causing a painful mess. Healthy tendons have a smooth alignment of fibers. We focus on treating the damaged fibers to help your Achilles tendon to become smooth once again.
Can I Speed Up the Healing Process?
You may want to rush the healing process and get back to your daily routine sooner, but the Achilles is one area that takes more time to fix. It is a much slower process than other muscle injuries or joint pains you may have experienced in the past. To prevent additional damage to the tendon, we will help you to create a daily treatment program to follow at home. The right stretches and movements will continue to strengthen the Achilles tendon and its surrounding areas, to ensure proper healing.
Will I Need Surgery?
Our goal is to help patients avoid surgery at all costs. We can help by aiding in the restoration process of the Achilles tendon back to its normal condition, but if it does not respond favorably to our treatments, then we will discuss with you if surgery is the best option to repair the injury.
How Can I Prevent Achilles Injuries?
Daily exercise and proper stretching of the calf muscles will help to prevent injuries to the Achilles, as well as wearing the correct type of shoes or custom foot orthotics for your activities. Following these recommendations will help to prevent injuries to the Achilles tendons.
For more information about Achilles tendon injuries and other ankle injuries, please call our Layton physical therapy office at: (801) 896-9624.