Our Services

Injury Prevention

Musculoskeletal Rehabilitation Bluffton SC

Preventing Sports Injuries

Exercise is good for the body, and with proper precautions, sports injuries can often be prevented. The quality of protective equipment—padding, helmets, shoes, mouth guards—has helped to improve safety in sports. But you can still be susceptible to injury. Always contact your healthcare provider before starting any type of physical activity, especially vigorous types of exercises or sports.

Causes of sport injuries may include:

  • Improper or poor training practices

  • Wearing improper sporting gear

  • Being in poor health condition

  • Incorrect warm-up or stretching practices before a sporting event or exercise

Common sports injuries include:

  • Sprains and strains

  • Joint injuries (knee, shoulder, ankle)

  • Muscle injuries

  • Dislocations

  • Fractures

  • Achilles tendon injuries

  • Pain along the shin bone

How can I prevent a sports injury?

The following are some basic steps to prevent a sports injury:

  • Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility. This will help decrease your chance of injury.

  • Alternate exercising different muscle groups and exercise every other day.

  • Cool down properly after exercise or sports. It should take 2 times as long as your warm-ups.

  • Stay hydrated. Drink water to prevent dehydration, heat exhaustion, and heat stroke.

  • Stretching exercises can improve the ability of muscles to contract and perform, reducing the risk for injury. Each stretch should start slowly until you reach a point of muscle tension. Stretching should not be painful. Aim to hold each stretch for up to 20 seconds.

  • Use the right equipment or gear and wear shoes that provide support and that may correct certain foot problems that can lead to injury.

  • Learn the right techniques to play your sport.

  • Rest when tired. Avoid exercise when you are tired or in pain.

  • Always take your time during strength training and go through the full range of motion with each repetition.

  • If you do sustain a sports injury, make sure you participate in adequate rehabilitation before resuming strenuous activity.

Musculoskeletal Rehabilitation

Musculoskeletal Rehabilitation Bluffton SC

Musculoskeletal rehabilitation is a set of treatments that can help you recover strength and the ability to move your muscles and joints. This kind of treatment may be used after an accident, injury, or disease that makes you less able to move your muscles or joints.

Your musculoskeletal system is the muscles and bones in your body. These are the parts of your body that help you move, lift, and work with tools. Many injuries and diseases can damage your bones and muscles or make it harder to use them. Some of these include:

  • Tendonitis in your shoulder, arm, or ankle
  • Muscle tears
  • Ligament  sprains or tears
  • Inflammation within the bursae and joints
  • Rheumatoid arthritis
  • Carpal tunnel syndrome
  • Tumors
  • Ganglion cysts
  • Hernias
  • Foreign bodies like splinters or glass in your muscles

If you have a condition that affects your musculoskeletal system, your healthcare provider may recommend several different kinds of treatment, including rehabilitation.

Soft Tissue Management

Musculoskeletal Rehabilitation Bluffton SC

Soft tissues include, muscles, tendons ligaments, and nerves.

Soft tissue manipulation covers a range of treatments which aim to improve the mobility of stiff, immobile soft tissues and those with poor circulation due to inactivity or increased tension. It is also used to help mobilize scar tissue, thereby preventing long term recurrence of inflammation.

Types of Soft Tissue Mobilization/Manipulation include:
  • Neuromuscular techniques (NMT)
  • Muscle Energy Techniques (MET)
  • Positional Release Techniques (PRT)
  • Strain-CounterStrain
  • ASTYM – Graston Technique.
  • Cupping
  • Manual Lymphatic Drainage (MLD)
  • Manual traction.
  • Trigger Point Therapy / Myofascial Release.
  • Cross friction.

Professional stretching

Musculoskeletal Rehabilitation Bluffton SC

Stretching and Flexibility

Flexibility refers to ability to move body parts around a joint and through its full range of motion (ROM). Many exercise programs do not provide adequate flexibility training and run the risk of future injury. Flexibility can be improved through a systematic daily stretching routine, which should be done BEFORE and AFTER any workout or exercise bout. Flexibility exercises are designed to stretch certain muscles and reduce the likelihood of injury.

Stretching before activity is essential for immediate gains in flexibility and safety, but the best time to stretch for long-term gains in flexibility is after games, practices, and training sessions. Following activity, a muscle’s temperature is at it’s highest, allowing for easier stretching. Stretching after activity also reduces the delayed muscle soreness and helps your muscles recover from exercise.

Areas of the body of special concern to most athletes, when it comes to flexibility, are hamstring, lower back region, and shoulder region. If muscles are not used to their maximum length, they will shorten which over time will lead to back injuries or hip/shoulder injuries. Increased flexibility at the hips, groin, hamstrings, and quads will not only prevent injuries but will also improve speed and agility.

Special preventative attention is needed in the lower back region because when in the athletic postition there is a slight degree of trunk flexion, which places demand on lower back strength and flexibility. Without specific preparation, the lower back will not withstand the continual isometric contraction of the back extensors in the athletic position or the stressful twisting actions that occur during a game, such as a forceful trunk rotation when kicking.

Remember these stretching points

  1. Always warm-up a muscle for 5-10 min before stretching. Stretching a cold muscle can cause minor muscular damage and decrease flexibility. The warm-up increases the deep core muscle temperature, improving the muscle’s elasticity and lubricating the joint.
  2. Isolate the muscle to the stretched with very strict technique. Do not “cheat” and alter the exercise slightly to stretch farther.
  3. Move slowly and smoothly though the stretch. Fast movements will cause the muscle to contract (to protect itself). Receptors within your muscles where they attach to bone can sense the rate of lengthening. If the receptors sense to rapid lengthening, they will tell the muscle to contract, to protect itself from lengthening too fast.
  4. Do not over stretch. Most athletes try to stretch as far as possible, straining to move further into the stretch. What your guideline should be is, find that comfortable stretch feeling that you are used to and try to go no more than a half inch past that. Without that increase the muscle will have no chance to elongate and you will be at your end range.
  5. Hold the stretch in a static position without bouncing or moving. Remember that stretching a muscle to quickly or bouncing causes on involuntary muscle action, which tightness the very muscles you are trying to relax.
  6. Hold each stretch for a minimum of 30 second and optimally up to one minute. The longer you hold as easy stretch to more likely the muscle will relax and loosen
  7. Inhale before you move into a stretch, exhale as you move into and through the stretch and then continue to breathe normally and freely as you hold the stretch. If a stretched position inhabits your natural breathing pattern, you are not relaxed and are likely straining.
  8. Come out of each stretch as easily and smoothly as you went into it.
  9. Stretch consistently. Regular daily stretching is needed for improvement.

Functional Movement Screening (FMS)

Musculoskeletal Rehabilitation Bluffton SC

Functional Movement Screening (FMS) was developed to help clinicians and health care professionals screen individuals for risk of injury and/or a dysfunctional or performance-limiting movement pattern.

The FMS is a tool used to identify asymmetries which result in functional movement deficiencies. The FMS aims to identify imbalances in mobility and stability during seven fundamental movement patterns. These movement patterns are designed to provide observable performance of basic locomotor, manipulative and stabilizing movements by placing an individual in extreme positions where weaknesses and imbalances become noticeable if appropriate mobility and motor control is not utilized. Once these deficiencies have been identified through the FMS, a program of corrective exercises is then developed with the goal of preventing musculoskeletal injuries.

 

Health and Wellness Programs

Musculoskeletal Rehabilitation Bluffton SC

When you’re trying to get into good shape, you have tons of choices. Every day it seems there’s a new fitness program that’s being called the next best thing. Unfortunately, many of these hot new fitness trends may not be right for you or your fitness goals.

Instead of trying something and hoping for the best, why not create your own personal fitness plan. You’re a unique individual with your own skills and interests. You also have unique goals and challenges. The benefits of creating your own personal fitness plan include:

1. It’s based on your current fitness level – You know where you’re at right now and you know your limits. This is important because it gives you a realistic starting point. It gives you the room to improve and grow without having someone else’s expectations set upon you.

2. It’s focused on your goals – You want to get a beach body, great! You want to lose weight, fantastic. You want to improve your endurance and run that marathon next year, super! All of those goals are wonderful goals.

Your fitness goal, whatever it may be, is what you’ll frame your entire fitness program around. It’s what will keep you motivated and excited to exercise and succeed. That just doesn’t happen when you’re working on a goal that someone else has set for you.

3. It fits your personality – The truth is that there are different types of fitness personalities. When you identify yours, and we’ll help you with that, you’ll find that exercise is much more enjoyable. And it should be fun, right? Exercise shouldn’t be just one more chore on your schedule.

4. It supports your schedule – Speaking of schedule, when you create your own fitness plan you’re fitting it into your life, not the other way around. It becomes a realistic part of your life.

5. It caters to your motivation style – What motivates you may be different than what motivates someone else. With your personal fitness plan, you create a plan that fits your motivation style. It’s built into your plan and success is practically guaranteed.

When you follow the steps to create a fitness plan, you’re not taking the easy road. There’s a fine line between pushing yourself too hard and taking it too easy on yourself. This is why planning is important. Identify the types of activities you enjoy  and what you want to get out of your fitness program – find what your fitness goals are. Let us create a program that supports you to succeed.