All posts in Exercise

Mark Laslett and the MDT method at Nick Rinard Physical Therapy

Clinical appearance of persistent sternoclavicular joint pain

This is a simple case of persistent pain felt in the right sternoclavicular joint and clavicle region with somatic referred pain into the right trtrapezius and scapular region. These may be missed if the trapezius and scapular pain are dominant. The standard active, passive and isometric resisted shoulder tests are sufficient to identify the problem, but some additional tests that target the clavicular joints, plus tenderness on the STC Joint line helps to confirm the clinical diagnosis. The special orthopaedic tests for rotator cuff lesions are unnecessary and usually confuse the picture. In most cases the STC joint is visibly swollen. The treatment of choice is intra-articular corticosteroid injection. This rarely fails to rapidly abolish the pain, and only occasionally is a second injection required. Movement therapies are routinely unsuccessful, often aggravating the pain.

Posted by Dr Mark Laslett on Monday, September 17, 2018

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Mck and Nick Rinard PT observes patterns

https://buff.ly/2BmAFfz “Conclusions: Observed patterns of cervical radiculopathy only followed the standard pattern in…

Posted by McKenzie Institute International on Saturday, August 18, 2018

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How do your knees affect your stride? By Nick Rinard MPT, Cert MDT

Technically speaking your knees (the joint parts) do not affect stride since running is a “mid-range” motion.  Walking, on the other hand, does involve end range extension, so limited extension could have an effect – but not in running.  Pain in the knee is likely to affect your ability to tolerate a running stride, and your body will find ways to avoid pain – thus affecting your stride in varying ways.  There is no typical way this happens, so if you have knee pain, you need to have a good mechanical examination to find out how to best treat or manage it.

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Nick Rinard PT and the McKenzie method as patients to rate their pain

“Patients were asked to rate their pain on a scale of 0 to 10, and they were also asked the question, "Is your pain…

Posted by McKenzie Institute USA on Wednesday, August 1, 2018

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Beat the Heat

Beat the Heat

Recently, some of my patients have been lamenting the climbing temperatures!  Oregonian’s who thrive under silver skies and temperate seasons are being scorched with hot weather this July.  Looking ahead, August promises more of the same vivid sunshine, heat haze, and adhesive humidity.

Beating the heat requires that we plan ahead to avoid the brunt of the heat wave and minimize our chance of suffering a heat related illness.  Heat related illnesses include heat exhaustion and heat stroke. Take a look at this article for more information about heat-related illness: https://mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250

I have some simple strategies that I have recommended for our patients who are looking for ways to be active without suffering from the heat:

  • Get up and get after it. The morning offers the coolest temperatures of the day, and also the long morning shadows offer shade if you are walking/running outside.
  • Do extra laps inside the grocery store before doing your shopping. This provides an air-conditioned environment where you can get your daily step goal accomplished!
  • Hydrate! If you know you are going out to brave the sizzling afternoon heat, then plan ahead by bringing a water bottle to work with you so that you can build up a reserve of hydration before your planned activity.
  • Margo Burette, PT, DPT
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Helping With Your New Year’s Resolutions by Margo Burette

So your New Year’s Resolution is to finally get moving with an exercise program.  That’s excellent!  You make it to the gym and hurl yourself into a routine full of good intentions.  But, your body may have other ideas.. your knees are screaming, your back is hurting, and your shoulders are nagging you.  At Nick Rinard Physical Therapy, we are here to help you quiet those aching joints and become successful with your new exercise routine!  Less than 52% of Americans get adequate weekly  aerobic exercise (https://www.cdc.gov/nchs/fastats/exercise.htm); we are here to help you beat that statistic!

Picture of woman running wearing RinardPT logo

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What are you doing to improve yourself in 2018?

‘Tis the season for making resolutions, focusing on self-improvement, and charting the course for the year ahead.  What are you doing to improve yourself in 2018?  One small step that can make a tremendous impact in many areas of your life is simply to establish good self-accountability.  How credible are you?  Many of us are loyal to commitments we make to our friends, family, and coworkers but we may routinely neglect to fulfill our promises to ourselves.  When was the last time you put off a work out, failed to follow through with a diet goal, or simply lost momentum with a good training program?

Creating the discipline of good habits is beneficial to all of us!  Whether you are looking to reboot your home exercise routine or seeking to redeem your diet after an avalanche of holiday feasts – consistency is the key.  Daily diligence defines the difference between crashing through a fad and building a foundation of good habits that can improve your life.  In some areas of life, this need for consistency is obvious, for example: brushing your teeth.  If you wish to have fresh breath for your date on Friday night, is brushing your teeth just once on Tuesday going to cut it?  Nope!  Good oral hygiene requires that twice a day commitment every day of the week.  Other areas of our health will benefit from applying this daily discipline as well.

So, here are 5 easy ways to help build credibility with yourself and to insure you follow through with all of those good intensions.

  • Make an appointment with yourself – Schedule time on your calendar each day, even if it is just 20 minutes, to do your home exercise program. Honor this time the same way you would honor any other medical appointment.
  • Reward yourself when you follow through – Improving your health is its own reward, but you may need other tangible incentives to keep you motivated on your course. Make a barter system with yourself – “For every 10 minutes I spend on this treadmill, I will get 10 minutes of guilt-free Netflix ve
  • Get friends and family onboard – One of my patients found the best way to correct his posture was to recruit his children, “It’s open season, kids – anytime you can catch me slouching, call me on it and I will give you a dollar.”
  • Keep it visible – Put those running shoes in a high visibility area of your home so that you have a visual reminder to gear up and get outside for a jog. Are you using a theraband for your exercise routine? Don’t hide it – hang it in plain sight so that you are prompted to put it to good use!
  • Teach what you’ve learned – If you have mastered a new exercise or healthy recipe, share it! Pay it forward and reap the benefit of better understanding through teaching. You know you have truly mastered a technique when you can teach it effectively to someone else.

So let me know – what do you do to encourage yourself to follow through with your commitments to yourself?  Have you tried any of these suggestions before?  Do you have new ideas you’d like to share with us? Let’s support each other in making 2018 a year of abundant good health!

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Is Your Work Out Wearing You Down?

Margo Burette, DPT, Physical Therapist at Nick Rinard Physical TherapyThe American Heart Association recommends at least 30 minutes of moderate-intensity aerobic activity at least 5 days/week. In the pursuit of good health and fitness, many people are using YouTube to access new workouts. Unfortunately, there is neither quality control nor an accreditation process to ensure that the workouts are sound. Further complicating things is the “no pain, no gain” exercise myth which leads people to expect suffering with exercise. If someone expects exercising to be painful, they may not heed the early warning signs of pain and become injured.

Recently, I treated a young woman who developed severe lower back pain after exercising with a popular fitness program online. She continued to push herself through the routines but after 2 weeks she quit exercising entirely. She was frustrated because her efforts to improve her health had actually worsened her condition. Her back pain was interrupting her sleep and limiting her ability to concentrate at work.

After just 4 sessions at Nick Rinard Physical Therapy she was pain free and equipped with an effective, individualized exercise program that supported her fitness goals without compromising her If your workout is wearing you down, we can help you get on the right track! Don’t settle for suffering through your exercise routine when you could be thriving.

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