Getting back into the Gym during COVID

by Karen Maldonado, Certified Personal Trainer

2020 has thrown quite the curveball into all our lives. Now that the country is slowly opening back up, gyms are starting to open their doors too. What can you do to get back into the gym safely to reach those goals?

1. Ease into your workout routine - With stay at home orders in place and months out of the gym, your body may be feeling stiff and weak. You will want to focus on warming up and stretching. Attempting to start where you last left off months ago can leave you open for injury. Start slow and build up your strength and endurance. It may seem like a drag to start over, but your body will thank you in the long run.

2. Disinfecting equipment - Wiping down equipment after each use is common practice in the gym. This will help keep you and everyone else safe. For extra precautions, consider wiping down beforehand. Make sure the staff are taking proper precautions to keep you safe by cleaning the facilities regularly.

3. Social Distancing - The CDC suggests keeping 6 feet of distance from others. Some gyms may require the use of face masks as well. D

4. Don't touch your face! - Keep a towel handy to wipe any sweat. When you're done with your workout, remember to wash your hands.

5. Stay at home if you're sick! For the sake of your health and the health of others, just stay home. Talk to your doctor about when it would be safe to return to the gym.

Whenever you're ready to head to the gym again, keep these tips in mind. Exercise is important for your health! Keep yourself, and everyone around you healthy.

You're Invited to our Ribbon Cutting Ceremony!

Please join us October 6, 2020 at 5pm for our Ribbon Cutting Ceremony at our new Ahwatukee Foothills location!

Pritchette Physical Therapy and Sports Performance has provided physical therapy, personal training, sports performance, and massage therapy services to Ahwatukee since 2009. Our focus on customer service and helping our patients and clients get results has lead to us being awarded a Best of Ahwatukee in multiple categories (Best Place for Physical, Best Place for Massage, Best Place for Customer Service, and Best New Business). In an effort to better serve our Foothills/Club West community we decided on a 2nd location in the Ahwatukee Foothills at 1331 E. Chandler Blvd. #102-103. Located at the intersection of Chandler Blvd. and Desert Foothills Parkway, we have placed ourselves in the heart of the Ahwatukee Foothills.

We are excited to show you our new facility and will be providing light refreshments for the ceremony. Please RSVP below!

What is Cranial Sacral Therapy?

Cranial sacral therapy is a type of massage therapy that relieves compression in the bones of the head, sacrum, and spinal column.

Cranial Sacral Therapy uses gentle pressure on the head, neck, and back to relieve the stress and pain caused by compression. This helps reset the Cranial Rhythm.

The Cranial Rhythm is an echo that pulses from your brain down your entire body. Emotional and physical trauma can disrupt this Rhythm. In a session, holds are placed onto your head that cause the body and mind to reset for an hour and feel like you just took a nap. The effects last for 48 hours making you feel like you had a great night’s sleep the night after the session.

This is just one of the massage modalities that are practiced by our massage therapy team. Contact our office at 480-785-5415 to speak with one of our massage therapists about what massage therapy modality will work with you.

What is Functional Range Conditioning?

Functional Range Conditioning (FRC) can be thought of as a system of strength training for the joints. First the joint range of motion is assessed, then workspace within the joint capsule is addressed, and then strength training of the joint and involved soft tissue, (muscles, ligaments, tendons, etc), is done through different techniques.

If you are a physical therapy client and have been cleared by your therapist, FRC is the perfect next step. Functional Range Conditioning work can now take you to the next level of strengthening the injured area, by increasing stability, and closing the gap between passive range of motion and active range of motion, which is where most injuries occur.

FRC is also the perfect adjunct training for any activity, whether it be weight lifting, CrossFit, martial arts, or any sport. Through FRC assessment, we will find where your weak spots are and how your body compensates. From there we will work together to improve joint function, tissue strength, and range of motion. For example, if you are engaging in a sport or exercise that requires you to have power in shoulder extension, like overhead press or a tennis serve for example, but you don’t have the active range of motion in your shoulder to perform this move, your body is going to find some other place to move from to give you that range. This is not good for the joint.

Whatever sport or activity you are in, Functional Range Conditioning can help increase your performance, and prevent/decrease injury. If you are just beginning, or returning to exercise, FRC is the safest way to begin and can be done by anyone at any fitness level. Much of the work is done through isometric contractions, which is not only the strongest way to train and the best way to increase active range of motion (mobility), but is also the safest, as there is no shearing of the joint or soft tissues. Tanya Paty, is our certified Functional Range Conditioning specialist and is available to help you improve your joint performance. Contact her at 480-785-5415 or email her at T.Paty@pritchettept.com

Shoulder Impingement Syndrome

Shoulder impingement syndrome is an umbrella term used to describe a pinching, or an impingement, of the rotator cuff tendons (typically the supraspinatus) or the biceps tendon in your shoulder. This impingement can be caused by a variety of factors including posture, muscular imbalances, rotator cuff insufficiency, joint instability, decreased range of motion in your shoulder or thoracic spine, arthritic changes, or trauma. Determining the cause of the impingement is vital to a successful rehabilitation.

If you feel along the top of your shoulder, you will feel a hard bump. This is a hook-shaped bone called the acromion. Under the acromion is a small amount of space that allows you to raise your arm overhead without compressing the tendons of the rotator cuff against it. When there is inflammation in the shoulder, that small joint space becomes diminished, resulting in a pinching, or an impingement, of with activities such as raising your arm overhead, reaching across your body, lying on the painful shoulder, or reaching behind your back.

How does Physical Therapy Help?

To treat shoulder impingement syndrome, it is first imperative to identify the cause. Your physical therapist will take you through a series of tests to rule out more significant concerns such as rotator cuff tears or labral tears, and to best determine what structures are inflamed and being ‘pinched’. A plan of care will then be prescribed to decrease pain and inflammation, restore joint mobility and improve the biomechanics of the shoulder. Impingement that goes untreated can result in progressive injury such as rotator cuff tears, worsening of an existing rotator cuff tear, or bony changes as a result of increased contact between the arm bone (humerus) and the acromion. For this reason, it is very important to seek early medical intervention!

Contact either our Ahwatukee or Ahwatukee Foothills location at 480-785-5415 to schedule an appointment to see if your shoulder pain is related to shoulder impingement syndrome.

Now Open in Ahwatukee Foothills

Phoenix, AZ 9/14/2020 — Pritchette Physical Therapy is expanding and has now opened its second location at 1331 E. Chandler Blvd. #102-103, in the Ahwatukee Foothills on September 14, 2020 in order to greater serve the Ahwatukee community which they are so proud to be a part of for the past 11 years. This location serves to  complement the flagship location at 4730 E. Warner Rd. #5, and will offer 5-star physical therapy and massage therapy care to residents of the Ahwatukee Foothills and the surrounding communities. 

Pritchette Physical Therapy has proudly been serving the Ahwatukee community since 2009, during this time they have been awarded the Best New Business, Best Physical Therapy Practice, and Best Massage Therapy awards by the Ahwatukee Foothills News, as well as consistently placed in the top three annually for each category. Pritchette Physical Therapy has grown to not only provide exceptional orthopedic and sports injury physical therapy services, to offering sports performance training, personal training, massage therapy, and fascial stretch therapy services as well.

Dr. Sarah Thompson, PT, DPT, OCS, CSCS, who has been with Pritchette Physical Therapy since 2012, is the Clinic Director and Doctor of Physical Therapy for the Ahwatukee Foothills location.  This location is now taking new patients, contact 480-371-1555 to schedule your appointment today!

“What an exciting time for Pritchette Physical Therapy! I started with this company as a student in 2011 and have watched it grow from a small outpatient clinic to a state of the art facility offering the wonderful people of Ahwatukee not only physical therapy services, but also massage therapy, personal training, and fascial stretch therapy. I have worked alongside Dr. Keith Pritchette for nearly 8 years and we share a passion for exceptional customer service and successful patient outcomes. I am honored to have the opportunity to represent Pritchette Physical Therapy in the Foothills and continue to provide the exceptional level of care that has made us a consistent Best of Ahwatukee! ”

— Dr. Sarah Thompson, PT, DPT, OCS, CSCS

“11 years ago I fulfilled my dream of offering physical therapy care to the Ahwatukee community that went above and beyond what patients’ expectations were. I wanted to not only provide quality care, I also wanted to provide a level of customer service which seems to have been lost in today’s world, a place where the patients felt heard and always felt welcome. I am so proud to have succeeded in achieving this dream and am extremely excited to expand and now offer the residents of the Ahwatukee Foothills, and surrounding areas, an additional and more convenient option for those in need of our services. This location will provide the same level of premium care and customer service which our clientele have come to expect from us. Dr. Sarah is an amazing physical therapist and I have the utmost confidence in her ability to make our new location a resounding success! ”

— Dr. Keith J Pritchette, PT, DPT, AT, Cert.-DN, Cert.-SM, Cert-ASTYM

Straight Leg Raise: Knee Pain Series

WHAT IS KNEE PAIN?

Pain in or around the knee may indicate a condition affecting the knee joint itself or the soft tissue around the knee. Knee pain is a common problem that plagues millions of individuals worldwide and is one of the most common conditions treated in physical therapy. Though very common, the underlying cause of knee pain can be multifactorial and should be thoroughly evaluated by a medical professional to ensure the most appropriate treatment plan is prescribed to you to best address your deficits.

COMMON CAUSES OF KNEE PAIN

Knee pain can have causes that aren't due to underlying disease. Examples include heavy physical activity, muscular imbalances, injuries such as sprains or strains, sedentary lifestyle, or decreased joint mobility. Knee pain can also be referred from other areas of the body which is why it is important for a thorough medical evaluation.

HOME TREATMENTS

If you have pain, swelling, or lack of mobility or stability in your knee, it is highly recommended that you seek medical attention for your knee pain. The treatment outlined below is only a first-aid measure. Please seek medical advice before moving forward with any other treatments/interventions. 

• Rest - Discontinue activities causing or increasing your knee pain

• Ice - Apply ice to the affected area to help reduce swelling and pain. Apply for no more than 20 minutes at a time and be sure to place a towel between the ice pack and your skin to avoid nerve or tissue damage. A good rule is 15 minutes on, 45 minutes off.

• Compression - Use an ACE bandage or knee compression sleeve to reduce fluid build-up and improve stability in the knee. The compression should be applied as to not restrict blood flow to the lower leg. If you notice that your foot or toes are changing colors or are becoming numb, the bandaging is too tight. 

• Elevate - To reduce swelling, elevate the knee above the level of your heart by placing some form of bolster, like a pillow, under your knee while lying down. 

EXERCISES FOR KNEE PAIN

In Exercises for Knee Pain: In physical therapy we use exercises to strengthen and stabilize the knee to help reduce pain and improve function. We progress these exercises based on the recovery of the affected area and each patient’s tolerance to activity. Here are some basic knee exercises that we use in the early stages of treating knee pain that can easily be performed at home. Please consult with a medical provider before beginning any exercise program.

• Short Arc Quad Knee Exercise

• Long Arc Quad Knee Exercise

• Clamshell Exercise

• Straight Leg Raise

• Quad Sets

Check out our YouTube Channel for descriptions on how to perform these exercises or if you have any questions about your knee pain please call us at 460-785-5415 to schedule a consultation with one of our Doctors of Physical Therapy.

Straight Leg Raise

The straight leg raise exercise is an exercise to work your hip flexor and quadriceps musculature. It is a common exercise performed during knee rehabilitation and requires little to no equipment! To perform the exercise, lie on a flat surface (such as your bed). The leg not being exercised is bent to allow your foot to rest flat on the surface you are lying on. The leg being exercised is kept straight with your toes/ankle pulled back towards you and the leg is lifted towards the ceiling. We cue to raise the leg as high as the opposite knee cap. Slowly lower the leg and repeat.