Weight training? Are you kidding me? My primary care physician had been recommending this for years, but I did not know how to incorporate weight training into my exercise plan. I’m a 71-year-old female runner. I played basketball and golf in high school, but I had never been introduced to weightlifting. I had never been taught how to properly weight train and had no idea where to start. Not only that, the intimidation factor in gyms for 120-pound females doing weight training beside 250-pound males is quite intense.

Vertex Physical Therapy offered a “Weight Training for Runners” class, a six-week program to build supporting muscles for running. I had been going to Vertex PT to correct a glute and hamstring issue that had developed due to poor training when this class was recommended.

Ahhh, just what I needed. I signed up and totally embraced it. The two awesome Doctors of Physical Therapy, Dr. Mara Argyriou and Dr. Thomas DeHaven, who led this program were very fun, engaging, and knowledgeable. The participants were also very enjoyable and fun to work alongside. They were of all ages, genders, sizes, strengths, and weaknesses. I looked forward to every Thursday evening’s class, though it was a bit of a drive from my house. Everyone was in the same “boat” . . . runners learning how to weight train . . . no more intimidation.

Yes, we had “homework.” I logged, printed, and practiced each exercise 2-3 times a week. I was surprised to see improvement in just three short weeks, especially with balance issues. Yes, 71-year-olds need to work on balance problems, and the lack of it probably contributed to my glute and hammy injury in the first place.

Then, Vertex PT created the “Pump and Run & 5K”, organizing the event for Saturday, April 15th. For every bench press done for your age, gender, and specified percentage of your body weight, 30 seconds were removed from your 5K time.

I was in. I signed up immediately. I learned how to do bench presses and worked on them twice a week. I sought after total stranger spotters that knew about this avenue of weight training, and they willingly provided great information and support. I was not good at it, very wobbly at first, but I was no longer intimidated by this newly found sport! The 250-pounders wanted me to do well in the Pump and Run competition!

I hope there will be another Pump and Run next year. Maybe deadlifts will be added, among other attractions. Who knows? Start training now!

Oh, I looked up the word Vertex on Dictionary.com. This is relevant and applicable to Vertex PT in Cayce:

Vertex:

  1. The highest point of something; apex; summit; top: the vertex of a mountain.
  2. Anatomy, Zoology: The crown or top of the head.
  3. Craniometry: The highest point on the midsagittal plane of the skull or head viewed from the left side when the skull or head is in the Frankfurt horizontal.
  4. Astronomy: A point in the celestial sphere toward which or from which the common motion of a group of stars is directed.
  5. Geometry:
    a. The point farthest from the base: the vertex of a cone or of a pyramid.
    b. A point in a geometrical solid common to three or more sides.
    c. The intersection of two sides of a plane figure.

Lynn Lewis Grimes
Runlynnrun33@gmail.com

 

 

 

ACL reconstruction is a common surgical procedure that aims to repair a torn anterior cruciate ligament (ACL) in the knee. While the surgery is successful in restoring knee stability, it often leads to a long and challenging rehabilitation period. One of the complications that can arise during ACL reconstruction rehab is patellar tendinopathy, a condition that affects the patellar tendon, which connects the kneecap to the shinbone. In this blog post, we will discuss the causes, symptoms, and treatment options for patellar tendinopathy during ACL reconstruction rehab.

Causes:
Patellar tendinopathy can develop due to several reasons, including overuse, repetitive stress, and biomechanical imbalances. In the case of ACL reconstruction rehab, it can occur due to the following reasons:

  1. Increased stress on the patellar tendon due to altered biomechanics after surgery.
  2. Overuse of the patellar tendon during the rehabilitation exercises.
  3. Early return to sports or physical activities before the patellar tendon has fully healed.

Symptoms:
The most common symptom of patellar tendinopathy is pain in the knee, particularly in the area just below the kneecap. The pain can be sharp or dull, and it may worsen with activities that involve bending the knee, such as squatting or jumping. Other symptoms may include:

  1. Swelling and stiffness in the knee.
  2. Tenderness in the area just below the kneecap.
  3. Limited range of motion in the knee.

Treatment:
The primary goal of treating patellar tendinopathy during ACL reconstruction rehab is to reduce pain and inflammation while promoting healing of the tendon. Here are some treatment options that may be recommended:

  1. Rest and activity modification: Resting the knee and avoiding activities that exacerbate pain can help reduce stress on the patellar tendon. Your physical therapist may recommend modifying your activity level to avoid aggravating the tendon.
  2. Heavy slow resistance training: Research has shown that heavy slow resistance (HSR) training can be an effective treatment for patellar tendinopathy. HSR involves lifting weights slowly and under high tension, which can stimulate tendon healing and promote strength gains. Your physical therapist can design an HSR program tailored to your needs and goals.
  3. Eccentric exercise: Eccentric exercises involve lengthening the muscle while under tension, which can help strengthen the tendon and improve its ability to absorb force. Your physical therapist may incorporate eccentric exercises into your rehabilitation program.
  4. Manual therapy: Soft tissue mobilization, massage, and joint mobilization can be useful for reducing pain and improving mobility around the knee.
  5. Biomechanical correction: Your physical therapist may evaluate your movement patterns and identify any biomechanical imbalances that could be contributing to your patellar tendinopathy. Correcting these imbalances with targeted exercises or modifications to your movement patterns can reduce stress on the tendon.

Patellar tendinopathy during ACL reconstruction rehab can be a challenging condition, but with the right treatment, most people can recover and return to their previous level of activity. Treatment options for patellar tendinopathy during ACL reconstruction rehab focus on reducing pain and inflammation while promoting healing of the tendon through exercise and manual therapy. If you experience any symptoms of patellar tendinopathy during ACL reconstruction rehab, it’s essential to seek the help of a qualified physical therapist to develop an appropriate treatment plan.

As a runner, there is nothing more frustrating than being sidelined with an injury. Unfortunately, stress fractures are a common injury among runners, and they can be particularly frustrating to deal with because the treatment typically involves rest and limited activity. However, physical therapy can be a game-changer when it comes to healing from a stress fracture.

First, let’s talk about why rest alone may not be the best approach. While it’s true that rest is essential to allow the bone to heal, too much rest can actually be detrimental to the healing process. That’s because bone mineral density (BMD) can decrease during periods of inactivity. BMD is the measure of the amount of minerals, such as calcium and phosphorus, in a certain amount of bone tissue. When there is not enough stress placed on the bone, osteoclasts (cells that break down bone tissue) can become more active than osteoblasts (cells that build new bone tissue), leading to a decrease in BMD.

This is where physical therapy comes in. Physical therapists are experts in designing exercise programs that promote healing and prevent further injury. With a stress fracture, the goal of physical therapy is to gradually introduce stress to the bone in a controlled way to stimulate osteoblasts and prevent a decrease in BMD. This can be achieved through exercises such as weight-bearing activities and resistance training, which can be tailored to each individual based on their specific injury and level of fitness.

One technique that has gained popularity in recent years is blood flow restriction (BFR) training. BFR involves using a cuff or wrap to partially occlude blood flow to the limb during exercise. This technique has been shown to increase muscle strength and size, but it may also have benefits for bone health. Research has shown that BFR can stimulate the release of growth hormone, which is essential for bone growth and maintenance. Additionally, BFR can lead to an increase in vascular endothelial growth factor (VEGF), which promotes the growth of new blood vessels and bone tissue.

In summary, physical therapy can be an effective way to speed up the healing process for runners with stress fractures. By gradually introducing stress to the bone through controlled exercise, physical therapists can promote bone health and prevent a decrease in BMD. Techniques such as BFR may also have additional benefits for bone health. If you’re a runner in The Midlands who is dealing with a stress fracture, consider reaching out to Vertex for expert physical therapy care. Our team of skilled therapists can design a personalized program to help you heal and get back to doing what you love.

As a physical therapy practice, one of our specialties is treating BPPV (Benign Paroxysmal Positional Vertigo), a common condition that causes dizziness and a sense of spinning or motion. At Vertex, we use the Epley Maneuver, which has been shown to be highly effective in treating BPPV.

A study published in the Journal of Neurology, Neurosurgery & Psychiatry found that the Epley Maneuver had a success rate of 80-90% in resolving BPPV symptoms. The study also showed that patients who received the Epley Maneuver had significantly reduced rates of recurrence compared to those who did not receive the treatment.

At Vertex, we offer direct access to physical therapy services, which means that patients can schedule an appointment with us without a referral from their doctor. If you are experiencing symptoms of BPPV, we encourage you to call us immediately to schedule an appointment. Don’t suffer unnecessarily – we can help.

During your appointment, our physical therapists will perform a thorough evaluation to confirm the diagnosis of BPPV and assess the severity of your symptoms. We will then develop an individualized treatment plan that may include the Epley Maneuver and other techniques to help relieve your symptoms and prevent recurrence.

If you are struggling with BPPV, don’t wait to seek treatment. Contact us today to schedule an appointment. Let us help you get back to feeling like yourself again.

Hilton, M., Pinder, D., & Theodoroff, S. M. (2014). Canalith repositioning for benign paroxysmal positional vertigo: A randomized controlled trial in primary care. Journal of Neurology, Neurosurgery & Psychiatry, 85(6), 640-644. doi: 10.1136/jnnp-2013-306940