Do you want to strengthen your gluteus maximus during day to day activities? Why is it even important? The gluteus maximus is important in preventing hip, knee and foot pain. It supports the thigh, knee and foot when you shift your weight onto your leg when you walk or run. It is absolutely essential for good balance. The gluteus maximus also supports the hip by keeping the ball and socket of the hip held closely tight, instead of allowing larger, longer muscles such as the hamstrings to pull ball towards the edge of the socket. At the image below, from “Diagnosis and Treatment of Movement Impairment Syndromes” by Shirley Sahrmann PT PhD FAPTA, it can be see on the top image, that thethat the gluteus maximus, the muscle on the top of the thigh, hugs the ball into the socket. In the lower image the hamstring can be seen pushing the ball forward in the socket, which can cause groin pain in the short run and hip arthritis in the long run.
To strengthening the glut with day to day activity do the following:
1) get in to a sitting position in a chair (or even on a toilet) and tuck your feet under you
2) reach around behind you to your buttocks
3) activate (tighten) your gluts
4) use your gluts to push you into standing
5) when moving from standing to sitting reverse this procedure
If you have in leg or back problems, be sure to check with your health care provider before attempting this exercise.
There are many fine physical therapy clinics in the Olympia, Tumwater and Lacey area. How do you chose where to go?
You can choose based on location. A friend of mine told me today she chose to go to physical therapy at a clinic close to her house. What would prompt a close choice versus reputation? Maybe she needed to go 2 or 3 times per week. If someone needs to go to PT 2 or 3 times a week for a month or so, then going close to your house would be very convenient, HOWEVER, ask yourself the question: does your condition warrant 2 or 3 times per week?
Recently a former patient returned for a new session of physical therapy. She is a fairly frail 80 something year old, and was sent for BOTH headaches AND shoulder pain by her physician. Her prescription from the physician was directed to be 2 to 3 times per week for 4 to 6 weeks. She may have thought she needed to come that often, but…….when I evaluated her headache AND shoulder pain, I determined that both problems were mainly caused by the same anatomical structure.
I gave her an exercise program based on this one problem, and added customized and specific exercises for the shoulders and neck. As of Friday (January 30) 100% better in the headache and 75% better in the shoulders. She came for 6 visits at 1 x per week.
So the bottom line is, unless you actually NEED to have therapy 2 or 3 times per week consider going somewhere that uses less visits more effectively and you may save yourself some time and money.
The therapists at Comstock Physical Therapy, Joyce Mills, Lori Waterman and Linnea Comstock have extensively studied the body to make our exercise programs very effective and efficient. Give us a call if you would rather go to PT once per week instead of three times a week!
New information from a class I just took: the "core" as a piston that moves with you! Turns out that the stability of your trunk, in other words your rib cage to your pelvis, is dependent on the diaphragm working together with the transverse abdominis, multifidus and the pelvic floor.
What does this mean in for you if you have pain or you are trying to get more fit? When you are going to lift something heavy do the following:
- make sure to breathe in before you lift, letting your tummy relax and lower ribs expand as you prepare to lift.
- start breathing out by pursing you lips then quickly lift your pelvic floor and then pull your tummy in as you lift
Here is a link to a video from the instructor of the class, Julie Wiebe PT:
Enjoy looking at her video!
How does this concept apply to Muscles In-Sync(R)? It directly applies because the muscles, to work best, need to work at the right time and the right way, and we can help you feel better by getting them In Sync!
The peroneus muscles are on the outside of the lower leg and ankle and usually get strained when the ankle gets sprained. This makes sense to most people because the tendons run so close to the outside of the ankle.
But…..the peroneus longus tendon crosses UNDER the foot after running along side the ankle bone to help support the arch. It attaches in the middle of the arch on the bottom side.
Here is a picture of the bottom of the foot:
When the peroneus longus tendon insertion starts to pull and get irritated, it can feel like plantarfasciitis and be confusing. However, the fix is usually the same, stretch your Achilles and plantarfascia and strengthen the side to side muscles as well as get manual therapy. Sometimes orthotics help too. Your physical therapist is particularly well trained to fix this condition.
Joyce Mills MPT of Comstock Physical Therapy will be performing Balance Screenings today at Fall Prevention Awareness Day, 1:00 – 3:30 pm at Westwood Baptist Church on Olympia's Westside. Come check out the event!