Rehab Therapy Partners

Part 2 of our Two Part Series on the Ankle! Ankle sprains are one the more common injuries that are diagnosed and treated in the physical therapy setting, with 80-85% of all ankle sprains are low (inversion/lateral) ankle sprains. Because the ankle foot is a dynamic joint with the ability to move multi-directional, it is important to restore mobility, strength, and stability following an ankle sprain. Here are simple exercises to perform to promote ankle strength and stabilit...y: Heel Raises While standing, elevate your heels off the ground to stand on your tip-toes. Pause at the top, then slowly lower your heels towards the ground. You can increase the difficulty of exercise by performing heel raises on one leg. 3 set x 20 repetitions Toe Raises While standing, elevate the balls of your feet and toes off the ground so that your weight is on the heels of your feet. Pause at the top, then slowly lower your toes/balls of your feet towards the ground. Make sure you are not leaning backwards to raise your toes off the ground. 3 sets x 20 repetitions Single Leg Balance Stand and balance on one leg. Hold for at least 30 seconds while trying to keep your foot steady and centered. If you are able to balance on one foot for at least 60 seconds without losing your balance, you can increase difficulty by swinging your opposite leg forward/backward or sideways. Another way to increased difficulty is placing objects/cones around you and trying to bend forward to tap or pick up object/cone while maintaining balance. 3 sets x 30-60 seconds. Should you need further medical attention for an ankle injury, contact Rehab Therapy Partners, Inc. for questions or to schedule a physical therapy appointment at 808-737-4244 (Kaimuki) or 808-488-4243 (Pearl City) Check out our website: www.rehabtherapypartners-hi.com @rtphawaii #RTP #RehabTherapyPartners #Kaimuki #PearlCity #PT #ChoosePT #PhysicalTherapy #PhysicalTherapist #therapy #physical #physiotherapy #physio #Ankle #ROM #movement #fitness #mobility #sports #rehab #sportsrehab #Telehealth #Virtual #strengthandconditioning #movebetter #prehab #exercise #health #Hawaii

Due to the COVID-19 pandemic and Stay-at-Home orders in most states, children have not been able to participate in organized sports and activities. Although this is unfortunate, what if this may be a blessing in disguise for the young athlete? Many healthcare professionals, such as Dr. Jennifer King, DO, a pediatric sports medicine physician with Hawaii Pacific Health Bone & Joint Centers, have discussed the growing concerns of early sports specialization and burnout in the y...oung athlete. The days of children participating in a variety of different sports throughout the year is less prevalent and, instead, children participate in one sport year-round. As a result, young athletes have a higher risk for injury and a higher incidence of overuse injuries, such as shoulder, elbow, knee, or ankle pain, have been observed in the clinic. This pandemic has forced children and all athletes to take a break from their sports, which may, as a result, reduce the likelihood of burnout as well as risk of developing an overuse injury. As Dr. King alluded to in her article, youth athletes should be taking a month off from their sport at least three times a year, play a variety of different sports throughout the year, and delay sport specialization until their late teens. Here is a link to Dr. Kings article, Early Sports Specialization & Burnout in the Young Athlete, discussing this topic further: https://bit.ly/3buaIHX If your child is experiencing pain from sports participation, contact your primary care physician and discuss whether attending physical therapy may be appropriate for your child. Contact us for questions or to schedule a physical therapy appointment at 808-737-4244 (Kaimuki) or 808-488-4243 (Pearl City) Check out our website: www.rehabtherapypartners-hi.com @rtphawaii #RTP #RehabTherapyPartners #Kaimuki #PearlCity #PT #ChoosePT #PhysicalTherapy #PhysicalTherapist #therapy #physical #physiotherapy #physio #LowBackPain #movement #fitness #movement #fitness #mobility #sports #rehab #sportsrehab #burnout #sportspecialization #COVID19 #strengthandconditioning #movebetter #prehab #exercise #health #Hawaii @ Rehab Therapy Partners

Part 1 of our Two Part Series on the Ankle Ankle sprains are one the more common injuries that are diagnosed and treated in the physical therapy setting, with 80-85% of all ankle sprains are low (inversion/lateral) ankle sprains. Because the ankle foot is a dynamic joint with the ability to move multi-directional, it is important to restore mobility, strength, and stability following an ankle sprain. Here are simple exercises to perform to promote ankle mobility and range of ...motion: Ankle Pumps Point your foot and toes away from your body, as if pushing on a gas pedal, and move foot and point toes back towards your body. Foot up and down is one repetition. 1 set x 50 repetitions Ankle Circles Move your foot in a circular motion clockwise/counterclockwise without using your leg to do so. Try to move your foot to make as big of a circle as possible. 3 sets x 30 repetitions in each direction Ankle ABC’s Draw the alphabet with your foot without moving your leg to do. Draw big letters. Vary the exercise by drawing upper case, lower case, and cursive. 3 sets Should you need further medical attention for an ankle injury, contact Rehab Therapy Partners, Inc. for questions or to schedule a physical therapy appointment at 808-737-4244 (Kaimuki) or 808-488-4243 (Pearl City) Check out our website: www.rehabtherapypartners-hi.com @rtphawaii #RTP #RehabTherapyPartners #Kaimuki #PearlCity #PT #ChoosePT #PhysicalTherapy #PhysicalTherapist #therapy #physical #physiotherapy #physio #Ankle #ROM #movement #fitness #mobility #sports #rehab #sportsrehab #Telehealth #Virtual #strengthandconditioning #movebetter #prehab #exercise #health #Hawaii

Here are 2 exercises to improve mobility and flexibility in your upper and lower back to further address low back pain: 1. Child's Pose Stretch - 10 second holds, 10 times in each direction. 2. Cat/Camel Mobility Exercise - 3 sets of 10 repetitions.... If you are experiencing low back pain or worsening symptoms, contact your primary care physician and discuss whether attending physical therapy may be appropriate for you. Contact us for questions or to schedule a physical therapy appointment at 808-737-4244 (Kaimuki) or 808-488-4243 (Pearl City) Check out our website: www.rehabtherapypartners-hi.com @rtphawaii #RTP #RehabTherapyPartners #Kaimuki #PearlCity #PT #ChoosePT #PhysicalTherapy #PhysicalTherapist #therapy #physical #physiotherapy #physio #LowBackPain #stretches #movement #fitness #mobility #sports #rehab #sportsrehab #vertimax #Telehealth #Virtual #strengthandconditioning #movebetter #prehab #exercise #health #Hawaii

Low back soreness and stiffness may be common symptoms we are experiencing from increased time spent on our computers or phones during this COVID-19 pandemic. Limited mobility and range of motion at the upper/mid-back may cause the low back to compensate and, as a result, contribute to this issue. Here are 2 exercises for the upper/mid-back to improve mobility and range of motion for you at home: 1. Turning the Page Stretch - 10 second holds, 10 times on each side... 2. Threading the Needle - 10-20 times to each side If you are experiencing low back pain or worsening symptoms, contact your primary care physician and discuss whether attending physical therapy may be appropriate for you. Contact us for questions or to schedule a physical therapy appointment at 808-737-4244 (Kaimuki) or 808-488-4243 (Pearl City) Check out our website: www.rehabtherapypartners-hi.com @rtphawaii #RTP #RehabTherapyPartners #Kaimuki #PearlCity #PT #ChoosePT #PhysicalTherapy #PhysicalTherapist #therapy #physical #physiotherapy #physio #LowBackPain #movement #fitness #movement #fitness #mobility #sports #rehab #sportsrehab #ThoracicMobility #MidBack #Thoracic #strengthandconditioning #movebetter #prehab #exercise #health #Hawaii