Personalized Orthopedic & Sports Physical Therapy
Visit our Locations
4 North Valley Locations
Give us a Call
480-272-7140
Send us a Message
info@tstaz.com
Opening Hours
Check our Location Page

Author: Admin

Total Sports TherapyArticles by: Admin
right running shoes
By Admin 0 Comments Heatlhy Lifestyle ,

How to find the right running shoes

Finding the perfect running shoes is more than just a fashion choice; it’s crucial for comfort, injury prevention, and enhancing your performance. Whether you're training for a marathon, jogging in the park, or just getting into running, the right shoes will support your goals. Here's how to find the ideal running shoes for your feet.

1. Know Your Foot Type

The first step in finding the right running shoe is understanding your foot type. Most people fall into three categories:

  • Flat Feet (Overpronation): If your arches are low or non-existent, your feet may roll inward when you run. Shoes with extra stability and motion control will help correct this.
  • Neutral Feet (Normal Pronation): If your feet have normal arches, your foot rolls slightly inward when running. Neutral shoes with a mix of cushioning and support are the best for this foot type.
  • High Arches (Underpronation): If you have high arches, your feet don’t roll inward much, leading to impact stress on the outside of the foot. Cushioned shoes with extra flexibility will absorb shock more effectively.

2. Visit a Specialty Running Store

While online shopping may be convenient, visiting a specialty running store, like Road Runner Sports or Runner's Den can provide valuable insights. Staff at these stores often conduct gait analysis, where they observe how you walk or run to determine your stride and foot mechanics. With this information, they can recommend shoes that complement your natural movement.

3. Understand Your Running Goals

Your running shoes should match the kind of running you plan to do:

  • Road Running: These shoes are designed for pavement and slight irregularities on hard surfaces. They offer cushioning to protect against repeated impact and provide stability.
  • Trail Running: Trail running shoes have enhanced traction and are built to handle rough terrain. They often come with reinforced uppers to protect against rocks and debris.
  • Track Running or Racing: Racing flats or shoes with minimal cushioning are ideal for speedwork, but they may not offer enough support for everyday training.

4. Size Matters: Find the Right Fit

Running shoes should have a snug fit, but they shouldn’t be too tight. A proper fitting running shoe will:

  • Have a thumb-width space in the toe box: Your feet swell when you run, so you need some room in the front. Make sure you can wiggle your toes comfortably.
  • Provide a secure heel lock: Your heel should not slip while running. A secure heel ensures stability and reduces the risk of blisters.
  • Feel comfortable right away: Unlike other shoes, running shoes shouldn't need a break-in period. They should feel good as soon as you try them on.

5. Try Different Brands and Models

Different brands have unique designs and fits. A shoe that works for one runner might not work for another. It’s helpful to try multiple models from various brands. Each brand uses different foot molds, cushioning technologies, and materials, so explore options until you find the one that suits your feet best.

6. Replace Your Shoes Regularly

Even the best-fitting shoes won’t last forever. The cushioning and support break down over time, especially if you're logging serious miles. A good rule of thumb is to replace your shoes every 300-500 miles, depending on your weight, running style, and the surfaces you run on.

7. Don’t Be Swayed by Looks Alone

It’s tempting to choose a shoe based on how it looks, but functionality should come first. Running shoes are performance gear, not just style pieces. Always prioritize fit, comfort, and support over aesthetics.

8. Consider Orthotics or Insoles if Necessary

If you have specific foot problems, like plantar fasciitis or other injuries, you may benefit from custom orthotics or specialized insoles. These can be fitted by a podiatrist or recommended by a running specialist to add extra support where you need it.

Conclusion

Finding the right running shoes is a personal journey that depends on your foot type, running goals, and comfort preferences. By understanding your feet, getting a proper fitting, and considering the right shoes for your activity, you’ll not only enhance your running experience but also protect yourself from injury. Take the time to invest in shoes that support your stride, and you'll reap the rewards on every run. Happy running!

Health Benefits of Playing Pickleball
By Admin 0 Comments Heatlhy Lifestyle, Sports Performance , ,

What are the Health Benefits of Playing Pickleball

Playing pickleball offers several health benefits, making it a popular choice for people of all ages and fitness levels. Here are some key benefits:

1. Cardiovascular Fitness

    • Pickleball is a moderate-intensity aerobic activity, which helps improve heart health, increase stamina, and burn calories.

2. Muscle Strength and Endurance

    • The game involves constant movement, quick reflexes, and rapid changes in direction, which engage muscles in the legs, core, and arms, improving muscle tone and endurance.

3. Improved Balance and Coordination

    • Pickleball requires hand-eye coordination, quick reactions, and balance control. This can help improve overall coordination, which is particularly beneficial for older adults.

4. Weight Management

    • Pickleball can help in burning calories, aiding in weight loss or maintenance. A typical game can burn between 200-400 calories per hour, depending on the intensity.

5. Joint and Bone Health

  • It's a low-impact sport that puts less stress on joints compared to high-impact activities like running, making it suitable for people with joint issues or arthritis. It can also help improve bone density and strength.

6. Mental Health and Cognitive Benefits

    • The strategic aspect of the game keeps the mind sharp, and the social interaction involved boosts mood and helps reduce stress, anxiety, and depression.

7. Flexibility and Range of Motion

    • Constant movement, such as reaching for shots, helps improve flexibility and joint mobility, especially in the hips, shoulders, and knees.

8. Social and Emotional Benefits

    • Pickleball is often played in a social setting, which promotes connection with others and provides a sense of community, positively impacting emotional well-being.

These combined benefits make pickleball an excellent sport for promoting overall health and fitness.

how to avoid injuries playing pickleball
By Admin 0 Comments Heatlhy Lifestyle

How to avoid injuries playing pickleball

Pickleball has surged in popularity, blending elements of tennis, badminton, and ping-pong into a fast-paced, fun sport. However, like any physical activity, it comes with a risk of injury. Whether you're a seasoned player or just starting, following these tips can help you stay injury-free and keep enjoying the game.

1. Proper Warm-Up and Stretching

Before stepping onto the court, take the time to warm up your muscles. A proper warm-up increases blood flow to your muscles, making them more pliable and less prone to injury. Start with light cardio exercises like jogging or jumping jacks for 5-10 minutes. Follow this with dynamic stretching, focusing on your legs, arms, and shoulders—the areas most engaged in pickleball.

2. Use the Right Equipment

Investing in the right gear can make a big difference. Choose a paddle that feels comfortable in your hand and is appropriate for your skill level. Wearing proper court shoes with good grip and ankle support is crucial to prevent slips and falls. Avoid running shoes, as they don’t provide the lateral support needed for the quick side-to-side movements in pickleball.

3. Focus on Technique

Good technique is key to preventing injuries. Ensure you're using the correct form, particularly when hitting the ball and moving on the court. Poor technique can lead to overuse injuries, especially in your shoulders, elbows, and knees. Consider taking lessons or watching instructional videos to learn the correct techniques.

4. Pace Yourself

It's easy to get caught up in the excitement of a game, but remember to listen to your body. Don’t push through pain—if something doesn’t feel right, take a break. Overplaying, especially when tired, can lead to acute injuries like sprains and strains. Take regular breaks, stay hydrated, and don’t hesitate to call it a day if you feel fatigued.

5. Strength and Conditioning

Incorporating strength training and conditioning into your routine can help improve your performance on the court and reduce your risk of injury. Focus on exercises that strengthen your core, legs, and shoulders. Strong muscles support your joints better, reducing the likelihood of injury. Additionally, work on your balance and agility, which are crucial for quick movements in pickleball.

6. Be Mindful of Playing Surfaces

Pickleball courts can vary in surface material, from concrete to synthetic materials. Be aware of the type of surface you’re playing on and adjust your movements accordingly. Slippery or uneven surfaces increase the risk of falls, so make sure the court is in good condition before you play.

7. Cool Down After Playing

Just as warming up is essential, so is cooling down. After a game, spend a few minutes walking and doing gentle stretches to help your muscles recover. This can reduce muscle soreness and stiffness, keeping you in better shape for your next game.

8. Stay Hydrated and Maintain Nutrition

Proper hydration and nutrition are often overlooked but are vital for performance and injury prevention. Dehydration can lead to muscle cramps and dizziness, increasing the risk of injury. Drink plenty of water before, during, and after playing. Additionally, maintain a balanced diet rich in nutrients to support muscle repair and overall health.

9. Listen to Your Body

Lastly, the most important tip is to listen to your body. If you experience persistent pain or discomfort, it might be time to rest or seek medical advice. Early intervention can prevent minor issues from becoming more serious injuries.

Conclusion

Pickleball is a fantastic way to stay active and have fun, but like any sport, it requires attention to safety. By taking the right precautions—warming up properly, using the correct equipment, focusing on technique, and listening to your body—you can minimize your risk of injury and continue enjoying the game for years to come.

Remember, the best way to keep playing is to stay healthy, so take care of your body on and off the court!

physical therapy for back pain
By Admin 0 Comments Back Pain

When Should You Consider Physical Therapy for Back Pain?

Back pain is a common ailment that affects millions of people worldwide. It can range from a minor nuisance to a debilitating condition, significantly impacting your quality of life. While there are many treatment options available, physical therapy is often recommended as an effective approach to managing and alleviating back pain. But when should you consider physical therapy for back pain? Here are some key situations where physical therapy might be the right choice.

Persistent Pain Lasting More Than a Few Weeks

If you have been experiencing back pain that lasts longer than a few weeks, it’s a sign that you might need professional help. Acute back pain often resolves on its own within a few days to a week. However, if the pain persists, it could indicate an underlying issue that requires targeted treatment. Physical therapists can assess your condition, identify the root cause of your pain, and develop a personalized treatment plan to address it.

Pain That Interferes with Daily Activities

When back pain starts to interfere with your ability to perform daily activities such as walking, sitting, standing, or lifting, it’s time to seek help. Physical therapy can help improve your mobility and strength, allowing you to return to your normal activities without discomfort. Therapists use a combination of exercises, manual therapy, and education to help you manage your pain and prevent future episodes.

Following an Injury or Surgery

If you’ve recently suffered an injury or undergone surgery that affects your back, physical therapy can be an essential part of your recovery process. Physical therapists can guide you through specific exercises and techniques to promote healing, restore function, and reduce pain. Early intervention with physical therapy can also prevent complications and speed up your recovery time.

Recurrent Episodes of Back Pain

Experiencing recurrent episodes of back pain is a clear indication that you need to address the underlying issue. Physical therapy can help identify and correct the factors contributing to your recurring pain. Therapists can work with you to improve your posture, strengthen your core muscles, and teach you proper body mechanics to prevent future episodes.

When Conservative Treatments Aren’t Working

If you’ve tried conservative treatments like rest, over-the-counter pain medications, and home exercises without significant improvement, it’s time to consider physical therapy. Physical therapists have specialized training and expertise in managing musculoskeletal conditions, and they can provide more advanced and effective treatments than what you might try on your own.

Diagnosed Conditions Affecting the Spine

Certain medical conditions affecting the spine, such as herniated discs, spinal stenosis, or sciatica, often require targeted treatment to manage pain and improve function. Physical therapy is commonly recommended for these conditions as it can help alleviate symptoms, improve mobility, and enhance overall spinal health.

Preventive Care for At-Risk Individuals

Even if you’re not currently experiencing severe back pain, physical therapy can be beneficial as a preventive measure, especially if you’re at risk of developing back problems. Individuals with sedentary lifestyles, poor posture, or physically demanding jobs can benefit from physical therapy to strengthen their back muscles, improve flexibility, and learn proper ergonomics.

Conclusion

Back pain is a prevalent issue that can significantly impact your daily life. Knowing when to seek physical therapy can make a big difference in your recovery and overall well-being. If you’re dealing with persistent pain, difficulty performing daily activities, recovering from an injury or surgery, experiencing recurrent episodes, or not finding relief with conservative treatments, physical therapy might be the right choice for you. Always consult with a healthcare professional to determine the best course of action for your specific condition. With the right approach, you can manage your back pain effectively and regain your quality of life. Contact our office at 480-272-7140 if you have questions about when you should consider physical therapy for back pain.

How to treat back pain at home
By Admin 0 Comments Back Pain, Heatlhy Lifestyle

How to treat back pain at home

Effective Strategies for Relief

Back pain is a common issue that can affect anyone, at any age. Whether it's due to an injury, poor posture, or just the wear and tear of daily life, back pain can be a real burden. Fortunately, there are several effective home remedies and practices that can help alleviate the discomfort. Here’s a comprehensive guide on how to treat back pain at home.

Stay Active

While it might be tempting to rest when you have back pain, staying active is crucial for recovery. Gentle exercises such as walking, swimming, or yoga can help improve mobility and strengthen the muscles supporting your spine.

Tips:

  • Walking: Start with short walks and gradually increase the distance as your pain decreases.
  • Stretching: Perform gentle stretches to maintain flexibility and reduce muscle tension.
  • Yoga: Focus on poses that strengthen the core and improve posture, such as Cat-Cow, Child’s Pose, and Bridge Pose.

Apply Heat or Cold

Applying heat or cold to the affected area can provide immediate relief.

Cold Therapy:

  • Use an ice pack or a bag of frozen vegetables wrapped in a towel.
  • Apply it to the painful area for 20 minutes several times a day during the first 48 hours.

Heat Therapy:

  • After the initial 48 hours, switch to a heating pad or warm towel.
  • Apply for 20 minutes to relax muscles and increase blood flow to the area.

Maintain Good Posture

Poor posture can exacerbate back pain. Pay attention to your posture throughout the day, especially if you sit for long periods.

Tips:

  • Sitting: Keep your feet flat on the floor, your knees at a right angle, and your back straight.
  • Standing: Distribute your weight evenly on both feet and avoid slouching.
  • Sleeping: Use a supportive mattress and sleep on your side with a pillow between your knees.

Use Over-the-Counter Medications

Over-the-counter (OTC) pain relievers such as ibuprofen (Advil) or acetaminophen (Tylenol) can help reduce inflammation and alleviate pain.

Tips:

  • Follow the dosage instructions on the package.
  • Consult your doctor if you have any underlying health conditions or are taking other medications.

Practice Mindfulness and Relaxation Techniques

Stress and anxiety can worsen back pain. Mindfulness and relaxation techniques can help reduce stress and promote overall well-being.

Techniques:

  • Deep Breathing: Practice deep breathing exercises to relax your muscles and calm your mind.
  • Meditation: Spend a few minutes each day meditating to reduce stress.
  • Progressive Muscle Relaxation: Tense and then slowly relax each muscle group in your body.

Stay Hydrated and Eat a Balanced Diet

Proper hydration and nutrition are essential for overall health and can help in the recovery process.

Tips:

  • Drink plenty of water throughout the day.
  • Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains to support muscle health and repair.

Use Supportive Devices

Supportive devices can help maintain proper alignment and reduce strain on your back.

Examples:

  • Lumbar Support: Use a lumbar roll or cushion when sitting to support the natural curve of your lower back.
  • Braces: A back brace can provide additional support during activities that involve lifting or prolonged standing.

When to See a Doctor

While most back pain can be managed at home, there are times when you should seek medical attention:

  • The pain is severe or doesn’t improve with home treatments.
  • You experience numbness, tingling, or weakness in your legs.
  • You have difficulty controlling your bladder or bowels.
  • The pain is the result of a fall, accident, or other trauma.

Conclusion

Back pain can be challenging, but with the right approach, you can manage it effectively at home. Stay active, maintain good posture, use heat and cold therapy, and practice relaxation techniques. Remember to listen to your body and seek medical advice if your pain persists or worsens. By taking these steps, you can find relief and get back to your normal activities. If you have questions about how to treat back pain at home contact our office at 480-272-7140.

causes of back pain
By Admin 0 Comments Therapy, Uncategorized

What are the main causes of back pain?

Understanding the Main Causes of Back Pain

Back pain is a common issue that affects people of all ages and lifestyles. Understanding its causes can help in prevention and management. Here are some of the primary causes:

1. Muscle or Ligament Strain

One of the most frequent causes of back pain is the strain on muscles or ligaments. This often occurs due to heavy lifting, sudden awkward movements, or overuse during physical activities. Even minor strains can lead to significant discomfort.

2. Poor Posture

Maintaining poor posture, whether sitting or standing, can lead to chronic back pain. Over time, slouching or hunching can put undue stress on the spine and surrounding muscles, leading to pain and discomfort.

3. Herniated or Bulging Discs

Discs act as cushions between the vertebrae in your spine. When these discs become herniated or bulge, they can press on nerves, causing pain that may radiate to other parts of the body.

4. Arthritis

Osteoarthritis, a common form of arthritis, can affect the lower back. It leads to the degeneration of cartilage in the joints, causing pain, stiffness, and reduced mobility.

5. Osteoporosis

This condition weakens bones, making them fragile and more likely to fracture. Compression fractures in the spine due to osteoporosis can cause significant back pain.

6. Injury

Back injuries from accidents, sports, or falls can lead to acute or chronic pain. These injuries might involve the muscles, ligaments, or vertebrae and can range from mild strains to severe damage.

7. Scoliosis

Scoliosis, an abnormal curvature of the spine, can lead to discomfort and pain as the body compensates for the imbalance. This condition often develops during childhood but can progress into adulthood.

8. Sedentary Lifestyle

A lack of physical activity can weaken the muscles that support the spine, leading to pain and stiffness. Regular exercise is crucial for maintaining strong and flexible muscles.

9. Obesity

Excess body weight places additional stress on the spine, particularly the lower back. This can exacerbate existing conditions and contribute to the development of new issues.

Prevention and Management

To prevent back pain, it’s important to maintain good posture, engage in regular physical activity, and practice safe lifting techniques. Additionally, maintaining a healthy weight and staying mindful of body mechanics can reduce the risk of back pain.

If you experience persistent or severe back pain, it's essential to consult a healthcare professional for a proper diagnosis and tailored treatment plan. Addressing back pain early can prevent further complications and improve quality of life.

recovery after ACL surgery
By Admin 0 Comments Knee Pain, Sports Performance, Therapy, Uncategorized ,

How long is the recovery after ACL surgery

Recovery after ACL (anterior cruciate ligament) surgery can vary based on several factors, including the individual's overall health, the extent of the injury, and how closely they follow their rehabilitation program. Generally, the recovery timeline can be outlined as follows:

  • Immediate Post-Surgery (1-2 weeks):
    • Rest, ice, compression, and elevation (RICE) to reduce swelling.
    • Pain management with medications.
    • Limited movement with the use of crutches.
    • Begin gentle range-of-motion exercises.
  • Early Recovery (3-6 weeks):
    • Gradual increase in weight-bearing activities.
    • Physical therapy focusing on restoring knee range of motion and strength.
    • Use of a knee brace as recommended by the surgeon
  • Intermediate Recovery (6-12 weeks):
    • Continued physical therapy to improve strength and flexibility.
    • Introduction of more challenging exercises to regain muscle strength.
    • Gradual return to daily activities.
  • Advanced Recovery (3-6 months):
    • More intense physical therapy focusing on sport-specific or activity-specific exercises.
    • Increasing agility and stability exercises.
    • Possible return to light sports activities under supervision.
  • Full Recovery (6-12 months):
    • Continued strengthening and conditioning exercises.
    • Gradual return to full sports participation, typically around 9-12 months post-surgery.
    • Regular follow-ups with the surgeon and physical therapist to monitor progress.

It's important to note that recovery times can vary, and some individuals may take longer to fully recover. Adherence to the rehabilitation program and guidance from healthcare professionals is crucial for a successful recovery. If you have questions about your ACL recovery, contact us at 480-272-7140.