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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.

By Admin 0 Comments Uncategorized

RSVP for our 15th Anniversary Celebration!

Hard to believe, but we have been serving our community for just over 15 years!

Mark you calendar for our 15 Year Anniversary Celebration.

 

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15 Year Anniversary
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By Admin 3 Comments Uncategorized

Community Spotlight, Dr. Tartaglia

Cory Tatman, PT, DPT Interviews Dr. Tartaglia

Joining us for our first Community Spotlight is Dr. Tartaglia. Dr. Tartaglia is a Primary Care Physician serving the Northwest Valley including Glendale and Peoria.
Dr. Tartaglia started her Direct Primary Care practice after years of working in a traditional family medicine office and seeing the downfalls first hand.

Dr. Tartaglia envisioned a small, intimate practice and care for patients the way they deserve to be treated. She wanted to make medicine personal again placing the doctor-patient relationship at the center of her practice. That is what motivated her to start Tartaglia Family Medicine. Now it’s like having a doctor in your own family.

Dr. Tartaglia received her undergraduate degree in Nutritional Science from the University of Arizona. She then went on to become a Registered Dietitian. She completed Medical school at Midwestern University Arizona Osteopathic Medicine in Glendale, AZ and residency at Banner University Good Samaritan Family Practice Residency, where she served Chief Resident. As a Doctor of Osteopathic Medicine, she is certified by the American Board of Family Medicine. A 2019 Top Doctor in Phoenix Magazine, Dr. Tartaglia is also a member of the American Academy of Family Physicians and Arizona Academy of Family Physicians.

Learn more about Dr. Tartaglia’s family practice by visiting www.tartagliafamilymedicine.com.

By Admin 0 Comments Uncategorized

Total Sports Therapy College Scholarship

Truman Scholarship

Total Sports Therapy Graduate Studies Scholarshp

We are happy to announce that we are now sponsoring a $25,000 scholarship at Truman University.  Our owner, Drew Giardina, PT, DPT,  and his wife Katherine attended Truman University in Kirksville, Missouri and appreciated the foundation that the school provided in the success he experienced in his post graduate studies and in business.

Continuing to serve the communities of Cave Creek, Moon Valley, North Phoenix and Glendale has been a privilege of Total Sports Therapy and setting up scholarship opportunities has been a goal of ours to give back to future physical therapy students.  If you want to learn more about our scholarship, visit Truman University's website.

By Admin 0 Comments Uncategorized ,

How to exercise during pregnancy

Exercise during pregnancy

Exercise during Pregnancy

by Robin Malanowski, PT, DPT

Research shows that exercise during pregnancy provides numerous health benefits including decreased pain, improved function of the heart and lungs, faster postpartum recovery, decreased insomnia, and gestational weight management. Current recommendations state that women who are pregnant should perform moderate, low-impact exercise 150 minutes a week.

High-Impact Activities and Adverse Outcomes

Average pregnant women who engage in high intensity exercise prevent excessive gestational weight gain, gestational diabetes, preeclampsia, pregnancy-induced hypertension, and even postpartum weight retention. This may also lead to better fetal outcomes (i.e. decreased risk of adult obesity, cardiovascular risk factors, and other chronic diseases). There is no significant association between vigorous exercise during pregnancy and preterm birth, unplanned C-section, low infant birth weight, or IUGR.

Diastasis of the Rectus Abdominus Muscle

Abdominal separation occurs when the tissue connecting the abdominal muscles stretches/thins. In pregnant women specifically, this separation results from a combination of core weakness and mechanical stress caused by fetal growth and organ displacement. Pregnant women should pay close attention to their core—especially when performing strenuous activities.

Exercise Adaptation

During pregnancy women experience numerous changes—belly size being the most predominant. These changes often require activity modification and occasional suspension. For instance, lying prone (on one’s stomach) should be discontinued until after birth. Another example is switching from jump squats to sumo squats to decrease impact and belly strain. Good form is perhaps the most important aspect to performing any exercise. If expecting mothers feel confident in their perinatal training and have no adverse responses to their exercises (vigorous or otherwise), then they may continue to perform those exercises throughout gestation. Above all else, women must listen to their bodies; if an activity causes pain or discomfort, then changes should be made.

What to Avoid

Women who are pregnant should avoid exercising in hot/humid climates; they should seek environments and wear clothing that permit adequate ventilation and cooling and ensure core temperature regulation. Pregnant women should also refrain from playing contact sports, doing activities that increase fall risk, and performing the Valsalva maneuver.

Warning Signs

Expecting mothers should be aware of the various signs that they are exercising too much. Signs include, chronic fatigue and feeling abnormally hot, dizzy, dehydrated, and/or weak. Vaginal bleeding or fluid leakage, chest pain, pain or swelling in the calf, and abnormal/painful uterine contractions are all major warning signs and warrant immediate consult.

If you have more questions about how to exercise during pregnancy, contact Dr. Malanowski at our Moon Valley clinic.  She can be reached at 602-843-8486.

thanksgiving picture
By Admin 0 Comments Uncategorized

Happy Thanksgiving: How to cut 1000 calories from your Thanksgiving Meal!

thanksgiving picture

Happy Thanksgiving from the staff of Total Sports Therapy!  Did you know the average Thanksgiving meal is over 2,000 calories and that is before you have a second serving!  Here is the average Thanksgiving meal:

  • Turkey, white & dark meat, with skin, 6 ounces
  • Gravy, 1/3 cup
  • Mashed potatoes, 1 cup
  • Cranberry sauce, 1/3 cup
  • Green bean casserole, 1 cup
  • Sweet potato casserole topped with marshmallows, 1 cup
  • Dinner roll, 1
  • Butter, 1 tablespoon
  • Apple pie, 1 slice
  • Vanilla ice cream, ½ cup

To burn 1,000 calories you would have to:

  • Run – 9 miles
  • Bike – 22 miles
  • Jump Rope – continuously for 90 minutes

For many, it may be easier to just cut 1,000 calories from the meal.  Here are some simple ways to do this.

  • Turkey – eat only 3 oz. of Turkey without the skin (Average calorie savings 200)
  • Sweet potato casserole – ½ cup, without marshmallows (Average calorie savings 270)
  • Green bean casserole – ½ cup, without the french onion topping (Average calorie savings 140)
  • Mashed potatoes – ½ cup instead of 1 cup (Average calorie savings 200)
  • Apple pie – ½ cup low-fat vanilla or low fat whipped cream (Average calore savings 160)

By eating slowly you will feel the sensation of being full quickly and will be less inclined to go back for seconds.  Have a Happy and Healthy Thanksgiving!