Plantar Fasciitis: How Physical Therapy Can Help

Discussion with Sarah Ryerson from Athletico Physical Therapy about Plantar Fasciitis: characteristics that make someone more susceptible to plantar fasciitis; recommended stretches and exercises to prevent plantar fasciitis; some of the latest treatments for plantar fasciitis that Physical Therapists at Athletico are using.

Plantar fasciitis is one of the most common causes of heel pain. This condition impacts the plantar fascia, which is a thick band of fibrous connective tissue on the bottom of the foot that extends from the heel to the toes. Based on its location and makeup, the plantar fascia is ideally positioned to maintain and support the arch on the bottom of the foot. However, it is not designed to be the primary stabilizing structure. Read more in related article: https://smwhome.net/2019/01/28/plantar-fasciitis-how-physical-therapy-can-help/

Sarah possesses 17 years of clinical experience as a physical therapist in the orthopedic setting. Additionally, she is a Certified Athletic Trainer a Certified Strength and Conditioning Specialist, and is certified in the Graston method of soft tissue mobilization and Virtual Gait Analysis. With a passion for teaching, Sarah worked as a lab assistant at Northern Illinois University and co-taught in the PTA program at College of DuPage for 9 years.

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Understanding Allograft Cartilage Transplants

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Articular cartilage is a firm rubbery tissue that covers the ends of bones. It provides a smooth gliding surface for joints and acts as a cushion between bones.Cartilage can break down due to overuse or injury. This can lead to pain and swelling and problems with your joint.

Your treatment will depend on the size of the defect and the judgment of your surgeon. This procedure is performed on people who have a specific cartilage defect typically due to an injury. It is not done when cartilage loss is much more extensive.

A plug of allograft tissue containing bone and cartilage is shaped to fit into the area that is damaged. The damaged area is prepared and the new plug is inserted into the site.

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JRF Ortho specializes in providing orthopedic surgeons with the highest viability, most widely available cartilage solutions in the industry. Our goal is to provide innovative solutions for allograft joint repair to orthopedic surgeons who specialize in helping patients regain movement and improve their quality of life; thus, JRF Ortho is redefining the standard for allograft joint repair and maximizing the gift of donation.

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Strengthen Your Immune System with MCTs

There’s no way around it—germs surround us all the time.  Singular medium-chain triglyceride (MCT) oil contains medium-chain fatty acids (MCFAs) that act as natural antibiotics, which means they boost your immune system and fight off harmful bacteria, viruses, fungi, and protozoa. While completely harmless to our bodies, MCFAs are lethal to some of the most notorious disease-inducing microorganisms in existence. 

They Don’t Stand a Chance

MCFAs may help protect you against:
  • Viruses: influenza, measles, mononucleosis
  • Bacteria: throat infections, pneumonia, earaches, rheumatic fever
  • Fungi, Yeast, and Parasites: ringworm, candida, thrush, giardiasis

Silent Assassins

Due to its chemical structure, MCFAs are drawn to and easily absorbed into most bacteria and viruses. MCFAs enter the lipid membrane and weaken it to the point that it eventually breaks open, expelling the microorganism’s insides and causing imminent death. White blood cells then quickly dispose of the terminated invader’s remains.

Super Fatty Acids

With 8 grams of caprylic acid and 6 grams of capric acid per serving, MCT Oil harbors antimicrobial capabilities, while also being free from any undesirable or unsafe side effects.

  • Capric Acid: one of the two most active antimicrobial fatty acids
  • Caprylic Acid: a potent natural yeast-fighting substance

Research continues to prove MCFAs as one of the best internal antimicrobial substances available without a doctor’s prescription.

MCT Lean MCT Oil 

Add MCT Lean MCT Oil to your daily health regimen to help fight off illness during any time of the year! One of my favorite sources of MCFAs is MCT Lean MCT Oil.  It is rapidly absorbed, easy to digest, and quickly converted to energy to maximize athletic performance. You can add MCT Lean MCT Oil to any drink, smoothie, or shake and use it in place of highly processed and easily oxidized conventional vegetable oils in salad dressings and sauces.
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What Your Heart Rate Means to Your Health

By Andrew Grahovec with Contributions by: Abbey Corcoran, PT, DPT for ATI Physical Therapy

With every movement and minute of exercise your body goes through during the day, your heart doesn’t always beat with regularity. If healthy, your heart will adjust to the speed of your daily activities to accommodate the need for oxygen, but this may not be the case for everyone. Each individual’s body has its own way of adjusting to their activities, but an unusually high- or low-resting heart rate could be cause for concern. Knowing your pulse, at rest and during exercise, can help identify potential risks for heart attacks or diseases. One way you can do your heart a favor and help decrease these risks is by having good cardiorespiratory fitness.

Cardiorespiratory fitness refers to the ability of the heart and lungs to supply the exercising muscles and tissue with oxygen-rich blood during physical activity. Having good cardiorespiratory fitness can help decrease your risk for cardiovascular disease and stroke. According to the American Heart Association (AHA), a person dies every 38 seconds from cardiovascular disease. Living a healthy and active lifestyle can lead to a healthy heart, decrease your risk of cardiovascular disease and help your overall health and well-being.

Assessing your heart rate

One way to assess how well your heart is functioning is by monitoring your heart rate. A normal resting heart rate ranges from 60 to 100 beats per minute (BPM). To determine your resting heart rate, place your middle and index fingers on the thumb side of your wrist. There, you will find a pulse and you can count the beats. You can count the number of beats within a 10 second timeframe and multiple that number by six to find your resting heartrate. In a healthy individual, your heart rate can reveal how efficient your heart is working.

Your heart rate is determined by how efficiently your heart pumps blood throughout your body per beat. There are four chambers in your heart that help with this process, however, the most important chamber for determining your heart rate is the left ventricle. The left ventricle is responsible for pumping oxygen-rich blood to the entire body. If your left ventricle can pump a larger volume of blood throughout your body per heartbeat, then it will take fewerbeats per minute to distribute the same amount of blood.

Endurance athletes, such as marathon runners and cross country skiers, who have very high cardiorespiratory fitness, have a stronger and larger left ventricle. This makes it possible to pump out higher volumes of blood with each beat resulting in a lower resting heart rate due to the fewer beats per minute to pump out the same amount of blood through the body. This allows endurance athletes to have resting heart rates as low as 40 bpm. The lower your resting heart rate is, the more efficient your heart is working.

Is your resting heart rate high?

If your resting heart rate seems irregular, it may not be time to run to a doctor just yet. Resting heart rates can be affected by many factors including air temperature, emotions and medication. Higher air temperatures and humidity levels increase your heart rate to help keep your body cooler. According to the Cleveland Clinic, heart rates increase by 10 bpm for every degree your body temperature elevates. Emotions such as excitement, surprise and anxiety can also elevate the heart rate due to the activation of your sympathetic nervous system (SNS). Your SNS is responsible for the “flight or fight” response and increases body responses, like your heart rate. If your heart rate seems too low or too high, check your medication to see common side effects that may influence heart rate and consult your doctor.

Lowering your resting heart rate

Regular exercise can help decrease your resting heart rate. The American College of Sports Medicine (ACSM) recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week for adults or a combination of the two. “Moderate” exercise is categorized as exercising at 65 to 75 percent of your max heart rate and “vigorous” exercise is 76 to 95 percent of your max heart rate. To determine your maximum heart rate, take 220 and subtract your age. Then, multiply that number by 0.65 and 0.75. This will give you two numbers, the range you need to be considered exercising at a moderate intensity level. For example, if an individual was 50 years old, their predicted heart rate max would 170 beats per minute (220-50) and their heart rate zone for moderate intensity exercise would be 111-128 beats per minute. If you are just beginning to exercise, start in the lower ranges such as 65 percent to improve your tolerance to the exercise program then slowly work your way up.

Beginning a new exercise program can be intimidating, especially if you have various health conditions. If you are unsure where to begin, you can see your local physical therapist. Our trained staff are experts in prescribing exercise programs to a variety of health conditions.

Are aches and pains getting in the way of your daily activities or starting an exercise program?

If simple home interventions are not helping to lessen aches, pains and discomfort, it’s time to see a physical therapist. Stop by your nearest ATI Physical Therapy clinic for a complimentary screening and get back to your regular exercise routine.

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