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Tensegrity Physical Therapy

A Common Side Effect of Pelvic Floor Dysfunction

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At Tensegrity, one of our specialties is pelvic floor health and function. Among other things, a common side effect of pelvic floor dysfunction (PFD) can be constipation. In fact, “as many as 50 percent of people with chronic constipation have PFD — impaired relaxation and coordination of pelvic floor and abdominal muscles during evacuation”(1). 

If you are dealing with the uncomfortable reality of constipation, here are 3 tips for getting things moving again: 

Massage: Give yourself an I love you (ILU) massage which may calm tension in your abdominal wall and help to move digested food through your system more efficiently. This can be done in lying, sitting, or standing and it’s recommended to be done with cream on your fingertips. 

  • Begin by forming the letter “I” by stroking with moderate pressure from the back of your left ribcage forward and down to the front, left hipbone. Repeat this 10 times. 
  • Next, form the letter “L” by stroking with moderate pressure from the right ribcage, underneath the ribcage to the left, and down to the left hip bone, forming the letter “L”. Repeat this 10 times.  
  • Then, do 10 strokes from the right hip bone up to the right ribcage, across to the left ribcage, and down to the left hip bone, forming the letter “U”.  
  • Finish with 1-2 minutes of clockwise circular massage around the belly button to stimulate the small intestine. 

Pooping form: When using the bathroom, position matters. When sitting on the toilet, with the knees at a right angle, the puborectalis muscle (a muscle responsible for continence) relaxes only partially. Sitting with your knees higher than your hips helps to relax this muscle more fully. 

Here’s a position that works well for many:

  • Start by sitting with your knees higher than your hips (use a footstool or other flat, stable object if necessary).
  • Lean forward and put your elbows on your knees.
  • Relax and bulge out your stomach.
  • *Make sure that the back is not rounded. 

Diet: If things aren’t moving as smoothly as you’d like, consider making some changes to your diet, establish an exercise routine, and stay hydrated with plenty of water. Fiber is your friend and a hearty helping of fresh fruits and veggies every day may help to improve bowel movements.

And if you have any specific questions about pelvic floor health, make sure to make an appointment with one of our trained professionals here at Tensegrity.

1. Physical Medicine and Rehabilitation

https://www.mayoclinic.org/medical-professionals/physical-medicine-rehabilitation/news/treating-patients-with-pelvic-floor-dysfunction/mac-20431390

Ways To Prevent Injuries While Hiking

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Here in the Pacific Northwest, hiking in the summer for some is second nature. There are limitless spots to go and there are options for all skill levels, from quick 2-mile adventures to multi-day backpacking trips. And with never-ending sunny days on the forecast, we find that most of our patients will end up going on a least one hiking trip in the summer. So, we want to help prepare them for those hiking trips so that they can fully enjoy them without risking injury.

Ankle Sprains or Knee Strains

Hiking on trails that are rocky, steep, or uneven can cause even the most experienced hikers to twist an ankle or a knee. A leg injury on a hike can ruin the entire trip and take up precious time that could be spent admiring lakes or wildflowers.

A good place to start to prevent sprains and strains is by wearing the right shoes. Hiking boots with ankle protection is important because they keep the foot firmly in place and also provide better traction. Another way to prevent sprains and strains is by using walking sticks. Lastly, we recommend that our patients’ strength train year-round. Strong legs and calves are going to help prevent these injuries because the muscles will be strong enough to handle a light twist or fall. This can be the difference between a twisted ankle to a badly sprained ankle.

Muscle Cramps/Exhaustion

Muscle cramps are commonly caused by dehydration. It can often be easy to forget to drink water when you are busy looking at waterfalls or climbing mountains, but it is crucial to stay hydrated and make sure that you pack enough water for your trip.

It is also important to pre-hydrate before a trip. Even a short hike can cause dehydration, so some experts say to drink lots of water before your hike and to try to drink roughly 8 ounces every mile.

Soreness

A hike can work the muscles in a way that some of our patients aren’t used to, and soreness is very common. We recommend seeing one of our trained physical therapists, and they can help you with manual therapy to help relieve your soreness. After that, we recommend that you schedule an appointment with one of our strength experts, and they can help you build the strength you need to do the hiking that you enjoy, pain-free.

Things to Consider when Choosing a Physical Therapy Provider

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Did you know that when your doctor decides to send you to a Physical Therapist, you can use that referral to go to any PT clinic that you want? In fact, many insurances don’t even require a referral in order to see a Physical Therapist. When you’re deciding where you want to go for Physical Therapy, there are a few questions to ask yourself to determine where you should go to get the most out of your visits.

What is the nature of my problem?

The first thing to determine is what kind of impairment you are trying to address. If you have dizziness and headaches, you may be looking for something different than if you just had surgery on your ACL. There are many specialties and sub-specialties in Physical Therapy, from Orthopedic and Pelvic Floor to Neuro and Hand Therapy. Finding a therapist who is familiar with the type of issue you are facing can be helpful for your recovery. 

What are my goals for Physical Therapy?

Knowing what you want out of Physical Therapy can help direct you in your search for a Physical Therapist. If you have a sports injury and you want to get back to strenuous activity, then finding a place that has plenty of space and an appropriate gym-based setup would be in your best interest. If your goal is pain management, then a Physical Therapist with a manual treatment focus and experience with pain management may be the best option. Some clinics also have specialty equipment for diagnostics or treatment, and depending on goals, one Physical Therapy clinic may be better suited than another to help you.

What has worked for me in the past?

Have you had treatment for similar issues in the past that has been helpful? Do you respond well to hands-on treatments? Or do you do better with an exercise-based approach? Finding a PT who has strong manual treatment skills may be your priority, or looking for a clinic that has a strong exercise focus may better suit your needs.

Do I want one on one treatments and continuity with a single Physical Therapist?

Some clinics provide only one on one treatment time while others may have multiple people working with a single therapist at any given time. Also, some places may not have you see the same Physical Therapist each time you come in for an appointment. Seeing multiple Physical Therapists can be good because you get multiple perspectives during the course of your treatment, but it comes at the cost of continuity. 

Choosing a Physical Therapy provider doesn’t have to be a difficult process. If you have a general idea about what you would like from Physical Therapy, the next step is to determine which treatment model works for you. Once you know those two things, you should be able to find a clinic that will provide you with the care you need. To get information about a clinic or a provider, their website is a good place to start. Or, give the clinic a call and ask any questions you may have. And remember, just because you start with one Physical Therapist, you can always find another if you feel they are not a good match.

Do You Need Physical Therapy?

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By our very own Alex Childs.

Are you in so much pain that you feel limited in your ability to live the life you wish to live? Is your pain stopping you from exercising or working effectively? Have you noticed a feeling of instability? Do you feel your coordination or balance is less than you would like it to be? Are you tired of being told to avoid activities due to your physical status? Do you have pain that limits your ability to sleep or challenges your mood? Do you have difficulty with incontinence or intercourse? 

The list goes on and on, but if you answered yes to any of the questions above, then you could be a great candidate for physical therapy. At Tensegrity Physical Therapy, we have a group of professionals trained in biomechanics, movement analysis, manual therapy, and exercise to address your goals. Our goal is to help you get back to doing whatever your passion may be and to feel good while doing it. Between your desire to improve, our state of the art facility and providers who truly care, we believe we create the greatest environment for success and improvement in physical health.

If you still do not know if physical therapy is right for you, we encourage you to reach out to your physician, and they will be able to guide you through the process of making this decision.

Common Running & Walking Problems That Can Lead To Injury

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By our very own Liam Walsh.

Using our force-sensitive treadmill and high-speed cameras, we are able to interpret the finer details regarding the biomechanics of movement. Despite the number of variables present in the population that we have analyzed, there are a couple of problems that present themselves more than others and have been shown to lead to a variety of compensation patterns, and in turn, chronic/acute injuries.

One such problem is hyperextension of the low back during the pre-swing or “toe-off” phase of gait. It can be present during walking but tends to be more prominent in running. The hyperextension in the low back can stem from a few different muscular or biomechanical inefficiencies. The most common that we see is that of tight hip flexor muscles paired with an inactive core/glutes. We want to maintain a neutral pelvic and spinal position when we walk and run. This means not allowing the pelvis to roll forward during any phase of our gait. When the hip flexors are too tight and shortened, it rotates the pelvis forward. The glutes and core muscles are meant to counter the forward roll of the pelvis and act to rotate the pelvis back into a neutral position. If the glutes and core are not active, then we are left with only the force from the hip flexors rolling the pelvis forward which can be seen by the excessive curvature in the low back.

To help prevent this from becoming a chronic pattern, we suggest a combination of stretching, myofascial release, and strengthening. Specifically, a 3-D hip flexor stretch that helps to focus on the engagement of the glutes and abdominal muscles to help stretch the hip flexors. This helps your brain make the connection to relax your hip flexors when you engage your glutes and core. Secondly, any myofascial release techniques that you are comfortable with (foam rolling, tennis ball or lacrosse ball release, TheraCane, etc.) that involve attacking the trigger points specifically through the hip flexors, quadriceps, glutes, and the low back. Finally, the strengthening aspect of the process. As with any exercise that you are performing, the isolation of a specific muscle group should be your highest priority. We want to focus on isolating the glutes and core while focusing on the relaxation of the hip flexor muscles and the other muscles of the hip, low back, and lower extremity.

Exercises that utilize a miniband are among the best to build stability and activation in the glute muscles. Exercises like clamshells, side-lying hip abduction, fire hydrants, and double leg bridges are some of our favorites to teach and are demonstrated on our website. Building off that stability and activation, we want to start building muscular strength to help increase the loading capacity of those muscles. Exercises like deadlifts and squats are unmatched in their ability to build muscle not only in the glutes, but also in the core, and back which helps to create a chain of healthy and active muscles that can make all the difference in pain and injury management.

All About Dry Needling

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By our very own Holly Koch.

You may have heard of a treatment called dry needling and wondered what exactly it is or if it’s something that may be right for you. Hopefully, we can answer some of your dry needling questions here. 

What is it?

Dry needling is a treatment performed by skilled, trained acupuncturists, in which a thin monofilament needle is used to penetrate trigger points in muscle tissue. A trigger point is a local contracture or tight band in a muscle fiber that can restrict function and range of motion, and refer pain or cause local tenderness. When dry needling is used to treat a dysfunctional muscle or trigger point, it can decrease banding or tightness, increase blood flow, and reduce local and referred pain (Johnson). 

What kinds of problems does dry needling treat?

Dry needling can be used for a wide variety of musculoskeletal issues, such as shoulder, neck, heel, hip, and back pain. Additionally, a 2019 clinical trial showed that “dry needling in patients with chronic tension-type headache is effective and safe in reducing headache intensity, frequency and duration, and increasing health-related quality of life” (Gildir).

Does my insurance cover it?

If your insurance plan covers acupuncture, it will likely cover dry needling. Call our office at  541-338-7088 to find out the details of your individual plan.  

Sources:

US National Library Of Medicine

Mayo Clinic