Hi, I'm Dr. Molly with Your Goals Physical Therapy. So many people have pain in their shoulders when they try to do a pushup and for a lot of people that ends up being the end of all pushups forever. Because ultimately people end up in one of two camps, you're either in the camp that if an exercise hurts, “I just don't do it.” Or you're in the camp of “I'm going to push all the way through the pain because pain is just weakness” and I can make it through that. I’m a little bit more in the gray area.
Hi, I'm Dr. Molly with Your Goals Physical Therapy. Let's talk about how you properly stretch your Pecs. Most people are familiar with that stretch where you put both arms through the door and then pull through. But one of the things that I've noticed over the years is that there are a few things that are done wrong consistently. So I thought I would go over those things.
Hi, I'm Dr. Molly with your Goals Physical Therapy. If you're about to go in for a shoulder surgery, then you've more than likely been told what you need. You're going to be wearing a sling for some amount of time. Some times for 4 weeks some times for six weeks depending on the surgery. Then you're going to need to ice because of the discomfort. You're going to have your pre-op appointments. You’re going to have post-op appointments. And you're probably planning out how people are going to help you take care of yourself and how you’re going to get from place to place.
Well, I have two tips that I always give people that they should have in their post surgery bag. I thought I would share those today. They're a little bit lighthearted, but who doesn't want to be as comfortable as possible after having shoulder surgery.
Hi, I'm Dr. Molly with Your Goals Physical Therapy. Let's talk about stopping that muscle spasm that happens between your shoulder blades. So the other day I got a frantic phone call from somebody who rolled over in bed, super common roll over in bed, and was woken up instantly. All of a sudden she had a huge muscle spasm that was attacking a nerve and it was sending radiating pain up into her head. Every time she moved her head she had severe pain. She couldn't find a comfortable position. She was stuck. She was waking up every couple of hours because of giant shooting pain from her shoulder blade up to her head. Her head could be up too much. She couldn't lay on her side. It was just miserable. She took ibuprofen, she tried using heat. She tried sitting up in a chair. She tried everything that she could think of but she was just miserable all night. So when she calls me, she wants to know how to make this better. She was throwing out any and all ideas of things she thought she could do at that moment and asking what I thought. I thought it'd be good to make a video and kind of talk, what I told her.
What do you do when you wake up with searing pain that prevents you from being able to move your head or your shoulder throughout your day without dramatic sharp pain?
Hi, I’m Dr. Molly, with Your Goals Physical Therapy. Are you not doing your squats because the inside of your knee bothers you while you're doing them? You're not alone. I'm sure that you've tried doing stretches for the front of your thigh. You've tried stretching the back of your legs, but did you think maybe your calves need to be stretched? I know personally that I've totally forgotten all about my calves. My calves never hurt so I don't ever think about them. In fact, I went to get a massage one day and it was nice until the lady that was doing my massage went like this to my calf. (motion moving from my heel to my knee). As she did that I stood straight up, which was hugely embarrassing at the time. But we found out that apparently my calves were tight.
So I know that people often forget to stretch their calves. And often people are confused on how to stretch them. In a few minutes, I'm going to show you how to stretch them without having to do a whole lot of thinking.
So many people suffer from chronic, low back pain. It's something that's just constantly with them, a persistent annoyance in their low back. OR Sometimes it's something that just reoccur if they move a certain way. For some people they know if they do this one motion (or activity) they're going to pay for it later. Then for others, they don't know why the pain comes and goes, it just cycles through every so many months.
No matter which version of chronic low back pain you have, it’s not a very comfortable place to live. Constantly being worried about what's going to set your back off next. Constantly thinking “What can't I do today?”
People start really thinking about where they're going to go on vacation.
Considering things like how many hours in the car, how much walking starts to determine the types of vacation they’ll take. They don't do certain exercises. They say things like “Well, I used to golf, but you know, my bad back, I can't do that anymore.” or “ I used to run, but every time I run, I have back problems.” And depending on how young you are, when that first happens, your world shrinks very quickly. And that is just very stressful on you and ways that you may not even pick up at the time.
Exercising is not what most people like to do. I know that might be shocking to hear from an exercise enthusiast. But I know it's true. (even though it hurts my heart)
Now this next statement might shock you more….several times last week I had to talk myself into working out. I kept waking up with a million excuses for what I should be doing instead of my workout. I let myself slack off the first day thinking maybe I was just tired. But when I woke up on Tuesday with the same excuses I had a serious conversation with myself.
I figured out that the program I’m doing is too intense for me. I’m constantly trying new types of exercises and/or new exercise programs.
Currently, I’m trying a version of yoga. Think holding your body up through a variety of continuous movements NOT relaxing stretches type of yoga. The program is absolutely amazing! But it’s incredibly hard. It is hard on my arm, abdominal muscle and legs and hard on my endurance. I’ve loved the results up to this point. I am more flexible and I’m getting stronger blah blah blah….so why was I having to talk myself into doing it????
Hi. I'm Dr. Molly with Your Goals Physical Therapy. Are you tired of the herniated discs in your low back, coming back every few months with a vengeance. You go several weeks without any back pain at all so thinking that you're finally over the hump you try running at the park. AND NOPE back pain comes right back. Then you give it a couple months off again, having no pain for a really long time you think, I'll go get a trainer. And that trainer will help me. NOPE. You make it through two, maybe three weeks of training. But Then you're just doing an incline on the treadmill or some exercise that isn't supposed to be related to your back at all and all of a sudden you have a huge back spasm.
You can barely get out of bed for a week. If that describes you, then you are not alone.
Hi, I'm Dr. Molly with Your Goals Physical Therapy. I wanted to talk to women out there that are noticing that when they look in the mirror, they can see their knees are getting closer together. It's like their thighs are trying to touch in the middle and their feet are actually staying in the same space or rather the same distance apart. Now, is this just like an aesthetic thing? Like does, does it really matter if your knees are getting closer together?
It does. In fact, if you're having aches and pains and popping or clicking in your knee, it's probably directly related to the fact that your knees are starting to come in together and touch in the middle. Because this change puts a lot of stress on the outside of our legs and our knees. Our knees are not supposed to be that close.
When your knees turn inward and get closer together you're getting one part of the joint that's stretched out and the other part that's getting compressed. This change happens slowly over time so a lot of people won't even notice it happens until it's too late and they need a knee replacement. They just think that they have bad knees.
Hi, I'm Dr. Molly with Your Goals Physical Therapy. I speak to hundreds of people every month and a common theme is that people don't like to, or don't do squats because they feel that their knees are bad, meaning their knees hurt while they're doing squats. This is very alarming because squats are very important. So I thought I would go over and explain one, why your knees hurt while you're squatting. Then two, why it's important to work on getting through that pain, like figuring out what's causing the pain and then getting to where squats are not painful.
WE HELP ACTIVE ADULTS OVERCOME THEIR ACHES AND PAINS TO GET THEM BACK TO THEIR FAVORITE ACTIVITIES WITHOUT MEDICATION, INJECTIONS OR SURGERIES.
Dr. Molly McDonald