Challenge your bilateral mobility and stability of your hips, knees and ankles with the Hurdle Step Test:
Tomorrow’s blog post will include content to improve your dynamic mobility and stability.
"Move Better" Series: Exercises To Improve Leg Strength And Power
Yesterday’s “Move Better” post presented the Triple Hop Test, which is a common rehabilitation test to examine someone’s lower extremity strength, power, and postural stability. The Triple Hop test is often used to determine an individual's readiness to return to sport after an injury. It is often performed in the later stages of rehab following a knee injury or surgery to help assess lower extremity joint stability, coordination, and ability to accelerate and decelerate on one leg.
The Triple Hop Test can help assess lower extremity power, which is the ability to generate a high amount of force quickly. Involvement in sports that require jumping, sprinting and cutting all require lower extremity power in addition to strength and coordination. Having powerful lower extremities allows a person to control and change their momentum quickly when they make contact with the ground. Someone’s quickness and explosiveness is often a good indication of the power of their lower extremities.
To improve power in the lower extremities, it is important to perform movements quickly but safely. Common exercises to improve lower extremity power include sprinting circuits, box jumps, barbell lifts, such as barbell squats and power cleans, kettlebell swings/kettlebell workouts, and plyometric programs. Because power workouts focus on generating muscle force quickly it is important that good form is used at all times during these faster movements to decrease the risk of injury.
Some simple exercises that can be performed to improve lower extremity power with minimal equipment are provided in the video below:
Exercises to improve your lower extremity power can help improve your jumping, quickness, and explosiveness for sport and daily activities. Whether you are involved in sporting or recreational activities, incorporating power exercises into your routine may be worth considering.
Questions? Contact sean@salmonbaypt.com.
"Move Better" Series: Triple Hop Test
The Triple Hop Test is an easy way to assess your lower extremity power and your ability to accelerate and decelerate on one leg. Try it out and see how your power, strength, and dynamic balance vary between legs.
Tomorrow’s “Move Better” post will include content on ways to improve your lower extremity strength and power.
COVID-19 Safety
If you are like most of our patients, you might be wondering what we’re doing differently in response to COVID-19. We have been working hard to make Salmon Bay PT a safe place for physical therapy treatment. We are now following enhanced precautions in our clinic, and we also offer telehealth treatment sessions to decrease exposure risks. With the different treatment options and enhanced precautions, physical therapy at Salmon Bay PT looks a lot different than it used to. We want to show you what it’s like to walk into our clinic today.
IN CLINIC
Temperature Screening and Symptom Checks
As you walk into our clinic, you will have your temperature taken with a touchless, infrared thermometer, and you will be asked if you have had the following symptoms:
Fever
Cough
Shortness of breath
We will also ask you to let us know if you have had any recent known exposures to COVID-19 and if you have been following Washington’s social distancing guidelines.
Universal masking and PPE for Therapists and Patients
Once you are in the clinic, you will notice that everyone is wearing a mask. Our therapists wear masks and gloves while they work with you. Also, all of our patients are required to wear masks at all times during their treatment session. Universal mask use has been shown to substantially decrease exposure risks for asymptomatic transmission. You can bring your own mask, or if you do not have one we can provide a mask for you to use.
Socially Distanced Waiting Rooms and Treatment Areas
During your treatment session you will notice that there are fewer patients in the clinic. We are spreading our patients out between our two clinics, and we are also treating a number of patients through telehealth. You will maintain social distancing while you are in our clinic. Our waiting rooms have 6 feet between all chairs, and the reading materials have been removed. You are also welcome to wait outside until your appointment starts. In the clinic our treatment tables are spaced out, and we make sure to treat each patient in different areas.
Regular Disinfection
Our treatment areas are disinfected between each physical therapy session. The treatment tables and pillows are made out of vinyl and are sprayed down after every use. All surfaces that get touched and even those that don’t get touched are regularly sprayed down and disinfected.
TELEHEALTH
For patients who do not need in-person treatment, we are encouraging the use of telehealth treatment, which is covered by almost all insurance plans. A telehealth treatment session is very similar in format to an in-clinic session, except you will do the entire session over your computer’s web camera. We still perform a full exam on your first visit, and we will measure range of motion, strength, and perform “special tests” to help determine the cause of your injury. Each telehealth session will focus on progressing your home exercise routine, and we will also teach you how to self-treat any tissue restrictions or mobility issues by using foam rolling, massage balls, or yoga stretches.
Telehealth Screen Shot
WHICH TREATMENT OPTION IS RIGHT FOR YOU?
Together with you we will develop a treatment plan based on your clinical needs and your concerns about maintaining social distancing. Some patients who have acute pain or a recent surgery may be appropriate for in-clinic visits, particularly if they need manual therapy treatment as part of their plan of care. Other patients who have an injury that can be self-managed through a home program may be encouraged to do their treatment via telehealth. Those who are at high risk for developing serious illness with COVID-19 exposure are encouraged to use telehealth. According to the CDC, this includes individuals with asthma, kidney disease, lung disease, diabetes, or obesity. Patients who are immunocompromised or older than 65 are also at high risk. Talk with your physical therapist about what treatment plan would be the best for you. Know that it is possible to switch between in-clinic and telehealth treatment sessions if you feel the need to do this.
Our goal, as always, is to help you heal and to do it in the safest way possible. If you have any question about COVID-19 safety in our clinic, don’t hesitate to ask us by using the "Ask A PT" page on our website. Tell us what you need to feel safe during your physical therapy treatment, and we will customize a plan for you.
"Move Better" Series: Exercises To Improve Your Dynamic Leg Strength
Yesterday’s “Move Better” post presented the Y Balance Test as a way to test your dynamic balance, strength, and stability while moving in various directions. The Y balance test is a good functional test to assess hip and knee strength in active individuals and is often used to determine an athlete’s risk of lower extremity injury during sport activities.
Improving your dynamic lower extremity strength and balance can improve your sport performance and decrease your injury risk. Several studies suggest impaired dynamic balance and hip strength are risk factors for lower extremity injury during activity (1,2). Weakness in the hip musculature may lead to dynamic lower extremity valgus (the knee moving inward) during single leg squatting, jumping, and landing. Dynamic lower extremity valgus has been correlated with an increased risk of several knee conditions, including ACL injury and patellofemoral pain.
Hip strength and stability are important components of many athletic activities. Strong hips are needed to transfer force from the lower body to the upper body in sports such as basketball, soccer, volleyball, football, and throwing in track and field. Strong hips are also required for quick and powerful changes in direction, cutting, and lateral movements. Dynamic hip strength and stability also plays an important role in daily activities, including walking with a normal gait pattern, standing on one leg, and ascending and descending stairs.
Exercise to improve hip strength and dynamic balance are provided in the videos below. The video below includes exercises to improve dynamic hip strength:
The next video includes exercises to improve dynamic balance of the lower extremities:
In summary, focusing on hip strengthening and dynamic balance exercises can improve your performance with sport and daily activities and may decrease your lower extremity injury risk.
Questions? Contact sean@salmonbaypt.com.
-Brian Collins, DPT & Sean Tyler, DPT
References
Khayambashi K, Ghoddosi N, Straub RK, et al. Hip muscle strength predicts noncontact anterior cruciate ligament injury in male and female athletes: a prospective study. Am J Sports Med. 2016;44(2):355-361.
Plisky PJ, Rauh MJ, Kaminski TW, et al. Star Excursion Balance Test as a predictor of lower extremity injury in high school basketball players. J Orthop Sports Phys Ther. 2006;36(12):911-919