Hi, I'm Dr. Molly with Your Goals Physical Therapy. This is National Upright Posture month. It's very exciting, I love talking about posture. So this month I have been doing a series on how your posture can be affecting your sport. This week, we're gonna highlight biking. So biking is amazing. I like to bike around the neighborhood with my son, my daughter and my husband. We have a good time finding the Bayou trails around our house, but normally you don't have too much discomfort other than possibly something that happens from the seat from just tooling around your neighborhood. It does happen, but I'd say that more often than not. I get complaints of discomfort from people when they're doing miles on their bike weekly.
I thought I would talk about that. So in this video we're gonna define posture so that we're all talking about the same thing. Then I'm gonna talk about the different forces that your posture takes on and help you combat while you're biking. Then I'm gonna talk about what happens if your posture is not able to sustain the forces that we were just talking about, but because I never end on a bad note, we are gonna talk about how you move past, prevent and recover from all of those injuries.
Hi, I'm Dr. Molly with Your Goals Physical Therapy. May is posture awareness month, and to that end, I am doing a series on how posture affects different sports. In this week's Video, I'm gonna go over how posture affects swimming. So specifically I'm going to define posture just in a general sense, then explain how that directly relates to swimming mechanics. I'm gonna talk about injuries that can come when posture's not ideal and then how to resolve those things.
So let's get started. What is posture? In the way that I'm using it, just because there's always more than one way to look at something, so the way that I'm gonna use it is how you hold your spine, how you hold your torso upright and what position that's in.
And what do I mean by that?
Have you ever just accidentally reached back for something super fast and ended up pinching something in your shoulder, the sudden pain comes down your arm and it's just shocking. And it makes you pause for a few minutes and then check, okay I can move my arm all right, Everything seems to be okay, but there's just a mild ache that kind of residual but it's not bad, It's just sort of noticeable. And you're like, okay, I think that's just gonna go away. That is exactly what happened to Erica.
So several months ago, Erica was in her kitchen and she reach down for something in her bottom cabinets, Right? She knows that she should squat all the way down and then reach in because it's kind of a low shelf and you know, but she's in a hurry. So she just bent down really quickly and reached back for something and felt that sharp pain that just takes your breath for a second and then you're checking your body, Just to make sure everything is okay. Well she was able to move her arm and she's able to keep doing what she was doing in the kitchen. So she assumed, all right, it's just annoyed for right now, It'll get better. And she kind of went with that thought process for a week now, or two.
Hi, I'm Dr. Molly with Your Goals Physical Therapy, have you ever broken a bone or had a surgery and then been told several months after the surgery was completed, that you should be better by everybody involved. That your hand or arm, whatever it was that had surgery, should be better and that they consider the result of that surgery or the procedure as a win. Everything's great as far as they're concerned, but in your world, you still can't get back to the things that you want to do. You still have pain daily, you're still having a problem getting back all the things that are important to you. That is exactly what happened to Isabella. Isabella is in her seventies and she has been active her whole life. And one day she was driving down the road and somebody pulled out and hit the side of her car.
She was going 30 mph when they just pulled out. Just that collision, which doesn't seem like it should be that much, ended up fracturing her left ring finger. That knuckle was very badly damaged, thankfully she didn't need surgery, but it was casted. It took about two months, almost 10 weeks for that to fully heal. During that time, obviously your hand is fractured, then you can't really use your arm cuz you can't hold anything with your hand. You can't do anything. So that whole arm during that time got weak.
Are you debating on whether or not you should go buy wrist straps, and then if you're gonna buy them, which wrist straps you should get or if you shouldn't get them at all. So you're just sort of in the quandary of wrist strap, no wrist strap. Is there a special type of wrist strap that I should use so that I can safely hold onto a bar while I'm working out without fear that I will drop it? This video is perfect for you. My name is Dr. Molly, and I'm with Your Goals Physical Therapy. It is very common for people to feel like one hand is weaker than the other, and maybe even just sort of make up for it in everyday life, by modifying how they move and what they expect one hand to do versus the other.
It's very hard to do when you're lifting, right?
Have you been working so hard to improve your deadlifts? And you're finally able to lift that weight that you've been working for months only to not be able to hold onto the bar because you feel like your hand's just gonna let it go. How disappointing is that, all that work makes your legs stronger, all the lunges, all the knee extensions, all the squats, everything you’ve been working for. All the pain you've been pushing through. And you're finally able to get to that weight only to feel like you're gonna drop your bar.
So frustrating. So frustrating. My name is Dr. Molly, and I'm with Your Goals Physical Therapy. I wanted to go over a few quick things to consider before you just give it up because deadlifts are amazing. Don't let your grip strength be the reason that you're not getting to your goals, right?
Have you ever been concerned after doing your chest workout, that you injured yourself, because of the amount of soreness that you were feeling? This video is great for you. My name is Dr. Molly. And I'm with Your Goals Physical Therapy. I've had two people come up to me after having a particularly good chest day, with some rather acute symptoms that had them very, very worried.
The first person came up and stated,
“ I don't understand. It's just so tender right where the chest muscle hits my sternum and I don't understand why. I didn't do anything unusual. I did have a really good chest day, just a couple days ago, but ever since then, it really hurts to touch. And I'm very concerned that I might pull the muscle or something worse. Like, can you just tell me if there's a tumor?”
And I know that that sounds extreme if you're just listening to this video, but if you've been working out and you haven't changed anything then all of a sudden you wake up and there's an area that is inflamed,that's irritated that really hurts to touch. Your mind goes crazy. Lots of people start to think horrible things. They think they broke something. They think they tore their pec muscle. It Is just alarming. And then if you can't figure any of that out, then your brain, especially if you Google something, you always end up with cancer as the answer. When I saw this person who actually works in the gym that I work out of, I was able to ask, very quickly, some question that calmed him down immediately.
Are you suffering from shoulder pain while you're doing planks? This video is perfect for you. So my name is Dr. Molly, and I'm with Your Goals Physical Therapy, I have recently had a few people come in because they were having pain doing planks. And of course their goal wasn't necessarily to do planks just for an everyday workout, just for a little bit. It's so that they can train to run. In one case, somebody else is trying to power lift and so being able to do a plank with their sport is very important to them. It helps train everything in your upper body and your torso to stay nice and stiff so that you can either run or lift the weights that you wanna lift. Having their shoulders bother them was freaking them out and was very disappointing. It really felt like it was a huge setback for them. They came in asking for any kind of tip or anything that I could give them to do so that their shoulder would stop hurting during what they think of as a basic exercise.
Hi, I'm Dr. Molly with Your Goals Physical Therapy is your shoulder slowing you down? Is it not really hurting, not really achy, but it interferes with a lot of things that you're trying to do. For instance, this young woman that I met, she's early forties, she's 42. Her name is Christina, and she is very active. She's got kids that are between the ages of five and 10, so she runs around with them. She has a full-time job and she loves to work out. She was doing pretty well balancing all of these things. Until about six months before she called me when she went to one of her favorite aerobics classes. She was doing her normal routine, there was a motion where you raise your arm up, and when she did it this time, it was the one moment where you’re like “ oh that didn't feel good”. She modified her workout the rest of that day, she figured it would just go away. Who hasn't moved their arm in a weird way in a day and had some little achiness. So she rested. But she never could quite go back to that same class and raise her arms. She's been modifying how she does that class. Again, it doesn't hurt when she's doing it. It just doesn't feel good so she's been modifying how she moves. Then she was telling me that she's had to change how she puts her bra on, she's had to change how she moves anytime she has to raise her arms above her head like putting away dishes and not to mention how she carries the laundry basket. She has even started to have to change her sleeping position because it just felt weird.
It didn't hurt and it wasn't achy and there's nothing that really wrong: It just doesn't feel good.
I'm Dr. Molly with Your Goals Physical Therapy, are you currently trying to decide whether or not you need to have a cortisone shot or go to physical therapy for a shoulder impingement? I'm assuming if you have a diagnosis like shoulder impingement, you went to your doctor because you're having pain with certain motions. You're probably freaking out because it is very scary when it hurts to get dressed, it hurts to sleep. You can't find a comfortable position walking around your arm because it really doesn’t like just hanging. You can have pain putting away dishes, vacuuming, all sorts of things. And it's all the time, especially if it's your right arm and you're right-handed, you have to use your arm all the time so everything reminds you that your shoulder doesn't feel very well. Most of us, we're able to ignore that pain for a while because… “it'll just go away on its own”.
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