Category: Uncategorized

Top Physical Therapy Exercises for a Torn Rotator Cuff

Dealing with a torn rotator cuff? No matter how you got this injury, it can be extremely painful and slow to heal. The rotator cuff is a group of muscles that support and stabilize the shoulder and enable proper movement. Tears are common—even if you’re not an athlete—and can be caused by trauma, shoulder impingement, and tissue degeneration. Physical therapy is crucial for regaining your shoulder strength and complete range of motion. Here are some of the top exercises and stretches you may encounter on your journey to full recovery.

Over-the-Head Stretch

This simple exercise uses both arms so that your good shoulder can support the injured one. You’ll notice this stretch improves your overhead reach, allowing you to grab overhead with less pain. All you need is a light cane or rod to grasp during the exercise—here’s how to do it:

As you lie flat on your bed or on the floor, keep your arms at your sides while holding the cane with both hands at hip level.

Bring the cane up in an arc-like path while keeping your arms straight.

Continue in this motion until the cane goes over your face. If capable, bring the cane down above your head.

Return to your initial position and repeat the motion five times.

Up-the-Back Stretch

Like the Over-the-Head Stretch, this exercise uses both arms and a light cane or rod. It improves flexibility, allowing you to reach behind you with less pain. As you move forward in your physical therapy program, you’ll notice this stretch makes it easier for you to put on clothes or even scrub your back while bathing.

In a standing position with arms at your side, hold the cane against your lower back.

Slide the cane up your back slowly, bending your elbows as you go. Go as high as you can without discomfort.

Return to your initial position and repeat the motion five times.

Standing Shoulder Row

As your range of motion improves, you can start strengthening your shoulder joint to prevent injury in the future. Your physical therapist may suggest you try a Standing Shoulder Row, helping you create a solid base for your rotator cuff. All it takes is one rubber band to do this exercise. Follow these steps:

Find a sturdy spot like a door and attach the band. Hold the band with both hands while standing, then move back until there’s slight tension in the band and your elbows are straight.

Slowly pull back on the band while pinching your shoulder blades. As you pull, bend your elbows, but make sure your arms are close to your body. You should be able to get your elbows to a 90-degree bend. Always keep your arms parallel to the floor.

Return to your initial position and repeat the motion five times.

Start Your Journey to Rotator Cuff Recovery Today

You need a healthy rotator cuff to move your shoulder without pain or discomfort. If you’re suffering from a rotator cuff injury, a comprehensive physical therapy program can help restore your shoulder to normal function. The team at Impact Medical Lutz can create a custom plan that addresses your needs and concerns. Call us at (813) 522-8885 and take the first step toward your recovery today!

Common Pains Caused by Kayaking & How We Treat Them

Kayaking is a perfect way to enjoy the beautiful weather that summer offers. But, if you’re worried about getting “yak back” or paddling-induced lower back pain, Impact Medical Group of Tampa can help you identify common ailments and how to best treat them.

People who kayak frequently may suffer from lower back pain caused by the incorrect form. To remedy this, make sure to take lessons from a qualified instructor. Doing so will encourage good habits and build strong core muscles that support the lower back. Posture is also a critical element in preventing lower back pain. Kayakers should aim for a straight back with little to no leaning. When paddling, rotate your upper body and produce power through your core. The opposite can cause “arm paddling” which causes kayakers to lean and not move their backs. This can cause strain on the lower back. Stretching the body is a great place to start. The discs and joints in the body are most stiff within the first 90 minutes of waking up, so stretching before a morning kayak trip is especially critical to preventing injuries. Because it can be taxing on the body, stretching out your legs, arms and back can keep the body flexible while kayaking. At Impact Medical Group of Tampa, we offer personalized chiropractic treatments like facilitated stretches that can alleviate pain associated with stiffness.

Whiplash is a common injury associated with car accidents but in reality, can occur whenever the body is suddenly forced to stop. This can happen to kayakers when hitting a wall of water or other obstacles in the water. The quick loss of momentum can cause ligament and muscle damage in your back and neck. Our team can treat this injury with personalized physical therapy programs and spinal manipulation.

Just like the HR sign says in the office, people should take breaks from sitting frequently. This includes kayaking too. Sitting in the same position in a kayak for more than 30 minutes may cause joint restriction and dysfunction. This affects the spine by putting pressure on the nerves exiting from the spinal cord, interrupting communication with the central nervous system. Symptoms can range from pain and tingling to numbness and more. In order to avoid this, kayakers should stay close to land for regular breaks or work with a chiropractor to correct and maintain good form.

You never want a fun day on the water to be thwarted by an injury. If that happens, make sure to contact Impact Medical Group of Tampa to schedule an appointment.

Tampa Bay Chiropractic Care for Golf Injuries

It’s a sunny day in Wesley Chapel, and you are on the back nine about to sink a putt. You swing, and yikes! Your back seizes up with severe pain. Your beautiful day of golf turns into painfully riding back to the clubhouse on a golf cart. Sound familiar?

If you have ever strained your back during a game of golf, you aren’t alone. More than 80% of the 30 million golfers in the United States have experienced some sort of back pain. Because let’s face it. As fun as it is to swing at golf balls, it puts your body in an awkward position, creating many opportunities for injury.

While you might turn to pain medications to help you get back to your golf game, there is another way to combat the injuries caused by golfing without the meds. Enter chiropractic care!

Here are some of the top ways that chiropractors at Impact Medical Wesley Chapel can get you off the couch and back on the green.

Common Golf Injuries

When you think about all the movements that are involved in golf, it makes sense that many golf injuries are caused by strain on the joints and the lower back.

Some of the most common injuries that golfers might encounter include:

• Back injuries or pain
• Rotator cuff injury
• Golfer’s elbow
• Wrist injury or tendonitis
• Knee pain or injury
• Foot and ankle injuries
• Hip pain or injury

As a golfer, you must realize that your sport can cause serious injuries just like rougher sports like football. So make sure you stretch before you play, stay hydrated, and avoid overexertion.

The Swing

Every swing that you complete during a round of golf places a lot of compression load on the spine. Studies have found that this force can be almost eight times your body weight. That’s like having eight people standing on your back every time you swing your golf club!

Over time, this force can cause your spine to become misaligned, thus overworking muscles, joints, ligaments, and more.

Golf Injury Prevention

Periodic spinal adjustments can help keep your body functioning at its maximum capacity and reduces the chances of injuries during a round of golf.

If your neck and back are correctly aligned, awkward positions, such as a golf swing, will have a less negative impact.

Golf Injury Chiropractic Care

Next to a great caddy, a chiropractor is a golfer’s best friend. Every year, more and more golfers turn to our chiropractic team to help them restore mobility in their back, neck, legs, wrists, and hands.

Chiropractic care can help:

• Enhance strength
• Improve flexibility
• Prevent injury

Working with chiropractors who understand golf and swing mechanics can be life-changing for your golf game. Not only can we help you feel better by readjusting and decompressing your spine, but we can also provide you with advice to prevent further golfing injuries.

P.S. We can even show you how to improve your swing, so it puts less stress on your spine!

Improve Your Game with Impact Medical Wesley Chapel

Chiropractic care can be a valuable tool for golfers to stay at the top of their game. Regular adjustments can help keep your spine tuned up for all those swings during your game, and if you do suffer any injury, our chiropractors at Impact Medical Wesley Chapel can help you manage your pain and decrease the time it takes for your body to heal.

Stay in the game with Impact Medical Wesley Chapel. Call today to schedule a chiropractic consultation; (813) 953-1002!

Here’s How Chiropractors Can Help Correct Poor Sleep Posture

You aren’t alone if you have trouble staying or falling asleep. Many Americans, as many as 50-70 million people in the United States struggle with a sleep disorder. Sleep disorders can prevent you from being healthy and feeling your best throughout the day.

Fortunately, chiropractic care can be a solution for better sleep.

Learn more about how chiropractic care can improve sleep quality and treat sleep disorders from our team at Impact Medical Zephyrhills.

Rest is Critical to Overall Well Being

Chronic sleep deprivation can lead to numerous health problems. This can include:

• Daytime fatigue
• Irritability
• Difficulty concentrating
• Delayed reaction times
• Weakened immune system
• Memory issues

Living life well and feeling healthy is difficult if you constantly feel unrested and fatigued.

Sleep deprivation has an accumulative effect. The negative effects of sleeplessness will get worse every night that you rest poorly. Over time, this can increase the risk of many medical conditions including stroke, heart attack, high blood pressure, diabetes, depression, anxiety, and more.

How Chiropractic Care Can Contribute to Better Sleep

You might not realize that a chiropractor can help you get a better night’s sleep. The benefits of regular chiropractic care for patients with sleep issues can include:

• Easing muscle tension that can cause restlessness
• Relaxing the body
• Relieving pain and discomfort
• Stimulating circulation and blood flow
• Improving central nervous system function

A skilled chiropractor can provide advice on better sleeping positions, postural exercises, and ergonomic pillows that can help improve your sleep.

Poor Sleep Posture

Sleep posture has a big impact on overall wellness. From exhaustion to waking up in pain, poor sleep posture can cause injury, prohibit mobility, and diminish spinal health.

Aside from fatigue and neck or back pain, poor sleep posture can actually cause sleep apnea, heartburn, impaired circulation, digestive issues, and even wrinkles.

Symptoms of poor sleep posture include:

• Neck pain
• Back pain
• Stiffness
• Achiness
• Headaches
• Muscle and joint problems

All these symptoms can linger for several days after a poor night’s sleep. Keep reading to learn more about how a chiropractor can help with poor sleep posture.

Correcting Sleep Posture

Here are a few tips from our chiropractors at Impact Medical Zephyrhills for better spinal alignment and posture while you sleep.

Keep Head Pillows to a Minimum: Sleeping on your back with one pillow under your head usually allows you to sleep with good posture. Having too many pillows on the bed can force your neck to curve upward, causing pain and strain on your shoulders. Try to keep your position as flat as possible if you sleep on your back. To prevent lower back pain, try putting a pillow under your knees.

Avoid Sleeping on Your Stomach: Many people sleep on their stomachs, but this style of sleep forces the neck into an awkward position, often leading to twisting of the spine. As a result, you may feel pain in your neck and upper back. Corrective exercises and better sleep posture can help ease this pain.

Side Sleeping: Achieving good posture when you sleep on your side can be difficult. For example, if you have broad shoulders, it can be hard to keep your neck straight with just one pillow. When your neck angles towards the bed, it pulls your spine with it, leading to upper and lower back pain. To prevent this, try to remain as straight as possible, and use pillows to give you support in this sleeping position.

What is Keeping You Up at Night?

If you are experiencing trouble falling or staying asleep, it could be due to your sleep posture. But don’t worry, our chiropractic team at Impact Medical Zephyrhills is here to help! We strive to help you fall asleep faster, sleep more deeply, and stay asleep longer.

Sleep better and more soundly with Impact Medical. Call to schedule an appointment today; (813) 706-5156!