For a long time, MTSS was looked at and treated primarily as a soft tissue issue. If someone said they
had “shin splints”, the default and appropriate response was, “you need to stretch your calves more!”.
With further research, this response is not always accurate. Although a potential cause of MTSS is
dysfunction of the triceps surae muscle group (the calf muscles), stretching the calf muscles is not the
be-all and end-all with what we know now. A clinical healthcare practitioner needs to look broader to
better understand and treat MTSS.

From a soft tissue perspective, any previous or current tendinopathy or periostitis could be a
contributing factor to MTSS pain. However, it is important to consider the bevy of external factors that
can have an impact on this pain such as poor footwear, doing activity on hard or inclined surfaces, and
an increase in training intensity or duration. All of these external factors must be considered when trying
to identify the culprit for this pain. However, additional risk factors also need to be identified for
someone suffering from MTSS: genu valgus/varus of the knees, excess tibial torsion, femoral
anteversion, or foot and arch abnormalities, are some internal factors that a clinician should identify,
just to name a few.

Determining the cause of pain such as MTSS is a reminder that no one case may be the same. As a
healthcare clinician, we must consistently ask questions and dig deeper. Be sure to utilize the feedback
provided by our patients and athletes. If an individual is not making progress in a timely manner, a
crucial detail may be missing, or a parameter of the rehabilitation needs to be adjusted. Although a
typical day in the life of a clinical healthcare practitioner is playing “detective”, it is important to
consider the signs, symptoms, and causes of MTSS with the spring season around the corner!

Learn More About MTSS from JAG Physical Therapy

Ready to understand and treat your leg pain effectively? Schedule a consultation with JAG Physical Therapy today. Let our experts guide you on the path to recovery and optimal performance!

The post How to Identify Medial Tibial Stress Syndrome and Elements to Consider appeared first on JAG Physical Therapy in NY, NJ, & PA.

Just as important, however, is taking steps to prevent injury in the first place. Taking precautions with professional guidance can help you maintain ankle health and mobility, no matter if you’re a runner or other athlete, student, worker, older adult, or come from any other walk of life.

At JAG Physical Therapy, we offer ankle injury therapy services geared toward both injury prevention and rehabilitation. Our expert physical therapists employ varied modalities as they build a custom plan of care for you, including ankle injury exercises, ergonomics, and strength training. Book your appointment with JAG PT today or read further to learn more about how we help patients avoid ankle injury.

What Factors Contribute to Ankle Injuries?

The ankle is a complex hinge joint forming the kinetic linkage between the lower leg and the foot. This joint is where the shin bone (tibia), calf bone (fibula), and ankle bone (talus) meet, and its structure helps stabilize the gait and allows the feet to move as needed. The ankle joint not only bears your body’s weight when standing, but it can also withstand forces up to 13 times your body weight during activities such as running.

Since the ankle is a critical load-bearing joint, it is highly susceptible to injuries, mainly sprains and fractures. Common risk factors for ankle injuries include:

• Playing certain sports such as running, soccer, climbing, cycling, or weightlifting
• Working in jobs that require heavy lifting and legwork, such as construction or HVAC installation
• Wearing unsuitable footwear
• Walking or running on uneven surfaces
• A sudden impact from an accident, trip, or fall
• Weak muscles or tendons around the ankle
• Having sustained a prior ankle injury
• Overusing the dominant foot
• Issues with gait or balance

How Does Physical Therapy Help Prevent Ankle Injuries?

Ankle physical therapy for injury prevention largely comes down to ensuring the ankle is strong, stable, and flexible enough to handle normal daily and sporting activities. A physical therapist can help you lower your risk of ankle injury in three main ways:

Strengthening exercises

A stronger ankle is less likely to sprain or fracture under load. Calf raises, plyometrics (a type of ankle exercise that exerts maximum force on the muscles in a short time period), dorsiflexion (raising your toes closer to your shin), and plantarflexion (flexing your toes farther away from your shin) are all examples of ankle strengthening exercises, but your PT will recommend the best routine for you. Exercises like these not only strengthen the ankle joint itself but also the various muscles, ligaments, and tendons in the lower leg.

Balancing and range of motion exercises

The ankle has complex biomechanics that enable the foot to twist, flex, and stretch with ease. However, the ankle joint can become stiff, limiting the foot’s mobility and increasing the risk of injury. Ankle flexibility can be restored through range-of-motion exercises such as toe stretches, ankle twists, and toe flexes.

Ankle balancing and range of motion exercises go hand in hand. Practicing one-leg standing, heel walking, and tiptoe walking helps stabilize the ankle throughout its range of motion. Also, proprioception drills, such as standing on one leg while performing a task, are great for balance training.

Conditioning and rehabilitation

In some cases, the ankle needs conditioning in order to perform optimally. Ankle conditioning involves a number of different strategies, from using ergonomic footwear and re-learning ankle balancing and movement after an injury to gait analysis. What techniques to use depend on the ankle’s problematic areas.

Conditioning may also mean setting measures to prevent ankle injury. For example, based on a thorough analysis of your ankle health, the physical therapist may advise you against certain lifestyle habits or physical activities.

Injury risk factors vary widely from person to person, as do injury prevention measures. That’s why the team at JAG PT specializes in personalized ankle injury physical therapy, addressing each patient’s unique injury concerns.

What Are Effective Ankle Injury Prevention Strategies?

An ankle injury prevention plan is a comprehensive approach to injury prevention that combines several PT strategies and techniques. Here are some of the proven ways to avoid ankle injuries:

• Incorporate ankle strength, stability, and mobility exercises into your regular workout and warm-up routines.
• Make sure you have a proper warm-up before each workout and a proper cool-down after.
• Wear the right footwear for each particular sport or activity – ideally, footwear that’s orthopedically fitted to your foot and ankle.
• Follow your physical therapist’s recommendations, such as wearing ankle braces or other ergonomic fittings while or after recovering from an ankle injury.
• Know your limits. Don’t risk an ankle injury by overdoing any physical activity. Ensure you get plenty of rest and recovery in between intense workouts.

Strengthen Your Ankles with JAG Physical Therapy

An ankle injury, whether a sprain, bruise, or fracture, can put you out of commission for weeks. And some ankle injuries can permanently affect your mobility. This is why JAG PT’s ankle injury prevention program emphasizes the importance of prevention. Contact us today or book an appointment at your nearest JAG PT location to get started on the path to better ankle health.

The post The Role of Physical Therapy in Preventing Ankle Injuries appeared first on JAG Physical Therapy in NY, NJ, & PA.

The experts at JAG Physical Therapy are here for you – we offer comprehensive Achilles tendon rehab with customized programs to set you on the road to recovery. Schedule your appointment now to begin your journey towards pain relief and improved mobility, or read further to learn more about Achilles tendon injuries.

What Is an Achilles Tendon Injury, and How Does It Happen?

One of the most common conditions to affect the Achilles tendon is tendinitis (or tendonitis), when overexertion over a long period causes the tendon to swell. Tendinitis is often suffered by runners or people who exercise after a period of inactivity.

Achilles tendon rupture is another common injury, when sudden movement puts stress on the tendon as a result of practicing sports or tripping or falling. Other Achilles tendon injuries may be caused by wearing unsuitable footwear, aging, and general wear and tear.

If you suspect you have injured your Achilles tendon, seek help without delay from an experienced professional. Getting help from our trained PTs can make all the difference – and at JAG PT, our return-to-sport rehabilitation program can even get you physically active as quickly and safely as possible after this type of injury.

How Does Physical Therapy Contribute to Achilles Tendon Rehabilitation?

Physical therapy is an effective way to treat an Achilles tendon injury. While your treatment plan will be customized according to your unique needs, you can expect your PT plan for your Achilles tendon to involve one or more of these therapies:

• Advice on pain relief
• Manual therapy — for example, massage
• Personalized exercise programming

Remember, it’s important to seek guidance from a qualified health professional, such as a physical therapist, in your recovery from Achilles tendon issues. They will guide you towards relief from your discomfort and advise you on preventing further damage to this area.

What Are Some Key Achilles Tendon Rehabilitation Exercises and Protocols?

Here are some exercises you can do at home to aid your recovery from Achilles tendon injury. Be sure to consult with your physical therapist for guidance.

Runner’s Stretch

The runner’s stretch is a great exercise to start with to release tension in the Achilles tendon.

1. Place your hands against the wall or a chair for support.
2. Step one leg behind you, keeping your heel on the floor and pointing your toe forward.
3. Bend the other knee towards the wall, making sure you keep your back straight.
4. Lean into the wall until you feel a gentle stretch.
5. Hold for 30 seconds. Complete three repetitions.

Resistance Band Calf Exercises

To tone your heel and calf muscles, you can use a resistance band. As you set out on your rehab journey, start with a light resistance band. You can progress to a thicker resistance band once you build up your strength.

1. Sit on the floor with your legs extended straight out in front of you.
2. Position the resistance band around the ball of the foot, bending your knee slightly. Hold onto the ends of the band.
3. Pull on the band so that your foot flexes towards you.
4. Take a moment, release the band, and then point your foot away from you.
5. Complete three sets of 10 repetitions.

How Can Physical Therapy Help Prevent Future Achilles Tendon Injuries?

The exercises described above are good not just for relieving the discomfort of Achilles tendon injury but also avoiding Achilles tendinitis and similar issues in the future.

As part of your Achilles tendon rehab, your therapist will advise on an exercise program tailored to you to avoid injuries in the future.

You should also:

• Maintain a healthy weight.
• Eat a varied diet.
• Exercise regularly.
• Warm up before exercising and cool down afterward.

JAG Physical Therapy: Your Achilles Tendon Rehabilitation Partner

Working from our advanced facilities throughout NY, NJ, and PA, our skilled and empathetic therapists are always here to help. Book an appointment with JAG PT today to get started with your own personalized program toward recovery from Achilles tendon injury.

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At JAG Physical Therapy, we’ve helped countless people in the New York, New Jersey, and Pennsylvania area recover from foot and ankle conditions including flat feet. Find your nearest clinic location and book your appointment with JAG PT today to start your physical therapy journey with us, or read further to learn more about everyday practices to relieve the symptoms of flat feet.

What Are Flat Feet, and Why Is Exercise Vital for People with This Condition?

Flat feet — also known as fallen arches — occur when the natural arches of the feet either appear very low or are entirely absent. This condition is often hereditary and can lead to various discomforts, including foot pain, fatigue, and overpronation (a phenomenon where the foot rolls inward during walking or running).

Engaging in targeted exercises for flat feet can significantly improve foot function and stability. Regular physical activity helps strengthen the muscles, tendons, and ligaments supporting your arches, alleviating discomfort and reducing the risk of overpronation.

Which Strengthening Exercises Can Help Improve Flat Feet?

Imagine giving your feet a workout session that promotes strength and stability — that's what these exercises aim to do:

1. Toe curls. To perform the toe curl exercise for flat feet, sit comfortably with your feet flat on the floor. Slowly curl your toes inward, attempting to grip the floor beneath you, and hold this position for a few seconds before releasing.
2. Arch lifts. Gently lift your arch by rolling your foot onto the outer edges. Hold for a few seconds, then release. This motion strengthens the muscles responsible for supporting your arch.
3. Towel scrunches. Place a towel on the floor and use your toes to scrunch it toward you. This simple exercise targets the intrinsic muscles of your feet, enhancing overall stability.

Remember, consistency is key. Start with a few repetitions of each exercise and gradually increase as your strength improves. And don't forget to breathe. Your feet will thank you!

What Are the Best Stretches for Flat Feet to Improve Flexibility?

Flexibility is vital for keeping your feet comfortable and agile. Try these stretches to maintain optimal foot mobility:

1. Calf stretches. Gently lean against a wall with one foot extended behind you and the other forward. Feel the stretch in your calf muscles. Hold for 20-30 seconds and repeat on the other side.
2. Toe stretches. Cross your leg over the opposite knee, then gently pull your toes back. You'll feel a stretch along the bottom of your foot and in your toes. Hold for 20-30 seconds on each foot.
3. Plantar fascia stretch. Place a tennis ball under your foot and gently roll it back and forth. This helps stretch the plantar fascia, the tissue running along the bottom of your foot.

Incorporate these stretches into your daily routine to maintain flexibility and ease tension in your feet. Try habit stacking by pairing them with activities you do regularly, such as drinking your morning coffee or brushing your teeth.

The Role of Footwear and Orthotics in Enhancing the Effectiveness of Flat Feet Exercises

Just like the right gear can enhance your workout, proper footwear is crucial for individuals with flat feet. Invest in shoes with good arch support and cushioning to provide the stability your feet need.

Orthotic inserts can also make a world of difference. These specialized inserts offer personalized support, complementing your exercise routine. By redistributing pressure and enhancing alignment, orthotics can significantly reduce discomfort and promote better foot function.

Schedule an Appointment with JAG Physical Therapy for Expert Guidance

JAG Physical Therapy is your partner in the journey to improved foot health and comfort. Our experienced physical therapy team specializes in guiding you through tailored exercises and strategies that cater to your unique needs. Schedule an appointment today and take your first steps to better mobility and foot health.

Learn More from JAG PT:

• Benefits of Manual Therapy Techniques
• The Importance of Patient Education in Post-InjuryPhysical Therapy
• Occupational Therapy Techniques for Athlete Recovery
• How Long Does It Take to See Improvement from Physical Therapy?

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Learn More About Physical Therapy from JAG PT:

• Work Hardening vs Work Conditioning
• How Does Degenerative Disc Disease Begin?
• Common Shoulder Injuries and How to Treat Them
• Shock & Trauma Relief

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