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Community Spotlight with Dr. Paul Ledesma

This installment of our Community Spotlight is with Dr. Paul Ledesma of Ledesma Foot & Ankle. Dr. Ledesma sat down with Joe Gazo, PT and Clinical Director of our North Phoenix location and discussed how he became a podiatric physician and his thoughts on the future of podiatry.

To learn more about Dr. Ledesma visit Ledesma Foot & Ankle.

Total Sports Therapy Community Spotlight – Dr. Paul Ledesma with Ledesma Foot & Ankle

Dr. Shane Martin Q&A on Total Knee Replacement

Q&A with Dr. Shane Martin, Orthopedic Surgeon

If you have been following our Community Spotlight series, you may have caught our interview with Dr. Shane Martin, orthopedic surgeon. Dr. Martin is known to be one of the premier valley orthopedic surgeons that performs Total Knee Replacements (TKR).  He wanted to provide a Q&A regarding Total Knee Replacements in our next segment of our Community Spotlight series.

We asked the community to provide questions around Total Knee Replacement, and the community came up with some great questions! Check out Dr. Martin's  responses to common questions and specific questions around Total Knee Replacement in our Community Spotlight Video

Total Sports Therapy Community Spotlight – Total Knee Replacement Surgery w/Dr. Shane Martin

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.

Total Sports Therapy Blood Drive

During these trying times, we all need to get together and help out those that need it most.  We are asking that if you can, to please donate blood.  If you have had COVID-19, your antibodies may help someone currently battling the disease!  If you weren't sure if you have already had COVID-19, you might be able to find out through the antibody testing performed by Vitalant.

Total Sports Therapy Cave Creek Location will be hosting a blood drive on November 8, 2020, 10am-2pm.  Our Glendale location will be hosting a blood drive on November 15, 2020, 10am-2pm.  These will be by appointment only so we are able to practice proper social distancing and help you get in and out as quickly as possible.  If you have donated in the past, you will be able to register your appointment through www.bloodhero.com and enter our site code "TST" for donation for Cave Creek location and "TST-Glendale" for our Glendale location.  Please feel free to contact our office at 480-272-7140 to have one of our staff help you schedule your appointment if this is your first time, or if you are having problems through the website.  Fill out the form below if you would like one of our team to contact you to schedule!

Cave Creek Location Blood Drive

Blood Drive TST Cave Creek

Glendale Location Blood Drive

Glendale Blood Drive

Blood Drive Contact Form

Blood Drive Form






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Which location would you like to schedule for blood donation?
Preferred Donation Time (We will contact you to confirm your appointment)


foam roller

Foam Roller : Thoracic Spine Mobility

Why is Thoracic Spine Mobility so Important?

The thoracic spine is the longest segment of the spine running from the neck to the abdomen. It is the only area of the spine that connects to the ribs. ⁣This area of the spine plays a vital role in load transfer between the upper and lower body. It also is a main contributor to rotational movement within the body. Because of this, poor thoracic spine mobility can contribute to issues at the neck, shoulder, low back, and hip. ⁣


How to improve thoracic extension and rotation:

  • Lumbar Locked Rotation
  • Foam Roller
  • Quadruped Thoracic Rotation
  • Sidelying Windmills
  • T-Spine Rotation with Hip Hinge
  • Overhead Wall Pushes⁣⁣

Check out our YouTube Channel and follow our Glendale Locations Instagram page for more information on improving Thoracic spine mobility.

Foam Roller: Thoracic Extension

The foam roller is a great tool to assist in improving thoracic spine mobility.  Most people rolling their spine tend to just go back and forth for several minutes over their spine. This doesn't create thoracic extension.The main objective of foam rolling is to relax the spine over the roller so we get some mobility in the vertebral joints of the thoracic spine. The key is relaxing your spine over the roller in several different segments along the thoracic spine.  Check out our video below on how to use a foam roller to improve thoracic extension.

 

Lumbar Locked Rotation

Lumbar Locked Rotation : Thoracic Spine Mobility

Why is Thoracic Spine Mobility so Important?

The thoracic spine is the longest segment of the spine running from the neck to the abdomen. It is the only area of the spine that connects to the ribs. ⁣This area of the spine plays a vital role in load transfer between the upper and lower body. It also is a main contributor to rotational movement within the body. Because of this, poor thoracic spine mobility can contribute to issues at the neck, shoulder, low back, and hip. ⁣


How to improve thoracic extension and rotation:

  • Lumbar Locked Rotation
  • Foam Roller
  • Quadruped Thoracic Rotation
  • Sidelying Windmills
  • T-Spine Rotation with Hip Hinge
  • Overhead Wall Pushes⁣⁣

Check out our YouTube Channel and follow our Glendale Locations Instagram page for more information on improving Thoracic spine mobility.

Lumbar Locked Rotation

The Lumbar Locked Rotation is not only a good test for identifying limitations in Thoracic Spine Mobility, but it is also a good stretch to help improve t-spine mobility.  This is a self-stretch with the low back in a firm position to increase thoracic spine rotation while stabilizing one side. Get into a quadruped position and sit the buttocks on the heels with the elbows and forearms placed firmly in the floor.  Check out our video below on how to perform this exercise.

 

plank exercise

Plank Exercise: Workout from Home Series

Make Bodyweight Exercises a Staple

Squats, deadlifts, and presses are great for getting strong and building a foundation, but you need to make sure you balance them out with a steady diet of body weight training. ⁣Bodyweight exercises keep you honest because you can’t just eat your way to improved leverages to see strength gains like you could with the barbell lifts. ⁣

Here are some of our favorite bodyweight exercises for the upper body that should be a staple in any program: ⁣

  • Push-up variations ⁣
  • Inverted Rows⁣
  • Chin/Pull Ups ⁣
  • Handstand variations ⁣
  • Dips⁣
  • Plank Exercise

Remember to scale each movement appropriately and progress according to your skill level. There are plenty of variations to keep you busy for months with this list of movements.⁣

Plank Exercise

The Plank Exercise is a great bodyweight exercise that targets the "core" muscles and involves the whole body.  There are many variations of this exercise that can increase the difficulty.  The variation below is a weighted, with the plate weight carefully placed on the back to increase the difficulty.  At home, you can use a filled backpack if you don't have weights to place on your back.  You can also check out this video: "20 Plank Exercise Variations", to learn more ways of performing this exercise.

pull-ups

Workout from Home Series: Pull-ups and Chin-ups

Make Bodyweight Exercises a Staple

Squats, deadlifts, and presses are great for getting strong and building a foundation, but you need to make sure you balance them out with a steady diet of body weight training. ⁣Bodyweight exercises keep you honest because you can’t just eat your way to improved leverages to see strength gains like you could with the barbell lifts. ⁣

Here are some of our favorite bodyweight exercises for the upper body that should be a staple in any program: ⁣

  • Push-up variations ⁣
  • Inverted Rows⁣
  • Chin/Pull Ups ⁣
  • Handstand variations ⁣
  • Dips⁣
  • Planks

Remember to scale each movement appropriately and progress according to your skill level. There are plenty of variations to keep you busy for months with this list of movements.⁣

Pull-ups and Chin-ups

Pull-ups and Chin-ups are great exercises that target your back and Biceps.  Unless you have a pull-up bar at home, you may need to go to a local park that has a bar you can use.

A Pull-up is performed by grabbing the bar with palms facing away from you. They target the Latissimus Dorsi, Trapezius, and forearm muscles.  Perform the exercise in a smooth controlled movement.  The goal is to pull your chin over the bar (More advanced: touch your chest to the bar).  Make sure to control the "down" phase of your pull-up in order to protect your shoulder joint

A Chin-up is performed by grabbing the bar with palms facing towards you. They target the Biceps, Latissimus Dorsi, and Teres Major muscles. Perform the exercise in a smooth controlled movement.  The goal is to pull your chin over the bar.  Make sure to control the "down" phase of your pull-up in order to protect your shoulder joint

Inverted row

Workout from Home Series: Inverted Rows

Make Bodyweight Exercises a Staple

Squats, deadlifts, and presses are great for getting strong and building a foundation, but you need to make sure you balance them out with a steady diet of body weight training. ⁣Bodyweight exercises keep you honest because you can’t just eat your way to improved leverages to see strength gains like you could with the barbell lifts. ⁣

Here are some of our favorite bodyweight exercises for the upper body that should be a staple in any program: ⁣

  • Push-up variations ⁣
  • Inverted Rows⁣
  • Chin/Pull Ups ⁣
  • Handstand variations ⁣
  • Dips⁣
  • Planks

Remember to scale each movement appropriately and progress according to your skill level. There are plenty of variations to keep you busy for months with this list of movements.⁣

Inverted Rows

Inverted Rows are a great back and biceps exercise that you can do at home.  While the demonstrated video shows a person is using a rack and barbell, you can use a sturdy table at home.  Place a pillow under your head before you begin.  Grab the top of the table while underneath, and from an inverted planking position, pull yourself up to the table.  You can also purchase TRX bands and install them at home

push-up variations

Workout from Home Series: Push-up Variations

Make Bodyweight Exercises a Staple

Squats, deadlifts, and presses are great for getting strong and building a foundation, but you need to make sure you balance them out with a steady diet of body weight training. ⁣Bodyweight exercises keep you honest because you can’t just eat your way to improved leverages to see strength gains like you could with the barbell lifts. ⁣

Here are some of our favorite bodyweight exercises for the upper body that should be a staple in any program: ⁣

  • Push-up variations ⁣
  • Inverted Rows⁣
  • Chin/Pull Ups ⁣
  • Handstand variations ⁣
  • Dips⁣
  • Planks

Remember to scale each movement appropriately and progress according to your skill level. There are plenty of variations to keep you busy for months with this list of movements.⁣

Push-up Variations

Push-up variations are one of the best upper body exercises you can perform to target chest, shoulders and triceps.  While push-ups are a great challenging strength exercise, they are one of the easiest to perform.  Below are videos of 4 push-up variations: Clapping Push-up, Diamond Push-up, Decline Push-up, and Dumbbell Push-up.