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Running Analysis Checklist – Our team of Physical Therapy has always been proactive in giving each patient the best treatment possible. In this regard, we are pleased to share another useful information for you, the running analysis guide from the Prep Performance Center in Chicago. You may use our checklist to analyze your running mechanics. And, remember to watch your video in slow motion to capture as much data as you can.
We also share the Running Analysis video for you to figure out how running efficiency can be increased in order to improve overall performance and reduce your risk of injury. Anyways, don’t fail to download our Running Mechanics Guide for more information regarding these concepts. Check further details and click the button below. Hope this helps!
Use this guide to help track your progress and improve your running mechanics.
If your score doesn’t change, call today or schedule your individual phone consultation with a Doctor of Physical Therapy. You may also book for an appointment today.
Lacrosse – Are you an athlete and planning to go back into sports training? First, we need to consider several programs before hitting back to the court.
- Cardiovascular fitness and strength improving running economy and fuel utilization varying physiological response allow time for recovery.
- Progressing Speed and Intensity.
- Complete 6-7 x/week.
- Progressive Tissue Loading for optimal tensile strength.
- Training Variety to reduce overuse and improve endurance and tissue resiliency.
- Active Rest Day: Foam Rolling/Stretch
- Functional Strength: Glute, Core, Balance and Stabilization
We are excited to offer our new ONLINE ACL Rehab program. This is an adjunct to working with your physical therapist, and a great way to keep yourself motivated, on track, and pushing the boundaries to stay ahead of the curve. By now you have realized this ACL rehab stuff is NO JOKE… Speaking from experience, it is hard work compared to what your uninjured teammates have to do.
You wake up early, stay late, and put in extra hours almost every day, but you do it alone. Joining this group will make sure you don’t have to do it alone. We have an online group where you can share stories, ask for advice, and even challenge each other to commit to the workout schedule. It’s the team you wish you had when rehabbing your ACL!!!
Online ACL Rehab Program comes into 5 phases
Each phase comes with a different home exercise program, balance and stability activities, and progressive strength workout and conditioning guidelines to help you with a gradual evidence-based return to run and return to sport program. Our goal is to help you cross the finish line safely and make sure you are as strong as possible getting back in the game.
In order to move on into the next phase, we ask that you treating Doctor of Physical Therapy assess your strengths and weaknesses (using our app) and then allow you to move onto the next phase of the program.
The coolest thing about this program… It is Lacrosse Specific. We have worked with high school, college, and pro-level lacrosse players who have been in your shoes. We plan to have videos of previous players sharing their stories to help you through the process.
We not only provide you a therapy home exercise program but have various mental skills challenges, nutritional content and chat access with our team to make sure you stay on track. This specialty program we also offer via our Online ACL Rehab Program, kindly click the button below so you will know.
Designed by Doctor Mary Kate Casey, National Champion Lacrosse player who experienced two ACL injuries and was a member of Four National Championship teams, Dr. Casey knows what it takes to get back to the top. Her inside knowledge into the game of lacrosse paired with her medical experience brings you the first and only program of its kind. She developed it while treating various lacrosse players throughout the city of Chicago and was often left sending PDFs, home videos, and pictures. She wanted to be everything for her patients; their PT, their trainer, their lacrosse coach, and their confidant. She understands firsthand the isolating feeling of rehabbing an ACL on your own, sitting on the sidelines, and missing team bonding experiences on bus rides to away games. This program is designed by a female lacrosse player, personal experience with ACL rehabilitation and her Doctorate in Physical Therapy, how much better can we get. 🙂
Last but not least, with this program comes more accountability, more consistent and effective workouts, evidence-based home exercise program, progressive strength program, conditioning guidelines, along with sports psychology and nutritional content that leave you knowing you are in the right place, doing the right things at the right time.
Now make sure you get your PT on board. We have an onboarding process to help your PT understand our app and help you progress your best. We have a great chat system in the app and you can always chat with a Doctor of Physical Therapy for any questions, comments or concerns.
BY NO WAY DOES THIS REPLACE IN-PERSON PHYSICAL THERAPY VISITS.
*** This should be utilized in conjunction with a regular in-person PT protocol and your PT’s individualized home program.
*** Please follow the guidance and direction of your treating provider.
Goals of our Protocol
Phase 1- 0-1 month post-op
– Protection of healing graft fixation.
– Reduce swelling, minimize pain.
– Restore full extension (0°), gradually improve flexion (1st week 0°-90°, 3rd week 100°-120° of flexion)
– Restore patellar mobility.
– Restore quadriceps function and leg control.
– Adherence to Home Exercise Program (HEP)
– Gait training
Phase 2- 1-3 months post-op
– Continue to protect graft site.
– Maintain full ROM.
– Safely progress strengthening.
– Promote proper movement patterns.
– Avoid post-exercise pain/swelling.
– Avoid activities that produce pain at graft donor site.
– Normalize gait.
– Closed chain leg control for non-impact movement control.
– Begin sub-max sport-specific training in the sagittal plane.
– Bilateral PWB plyometrics progressed to FWB plyometrics.
– Adherence HEP.
Phase 3- 3-4 months
– Introduce jogging and light running.
– Introduce agility drills (Low amplitude, low velocity)
– Proprioceptive and coordination exercises.
– Progress to plyometric.
– Normal double-leg landing control without side to side differences or compensations for sub-maximal squat jump.
– Adherence to HEP.
Phase 4- 4-6 months
– Maximize endurance and strength of knee stabilizers.
– Optimize neuromuscular control (Plyometric exercise)
– Sport specific exercise.
– Acceleration and deceleration.
– Variation on running, turning, and cutting manoeuvers.
– Normal multi-planar high vel without side to side differences or compensations.
– Normal double leg landing control without side to side differences or compensations.
– Adherence to HEP
Phase 5- 6+ months
– Continue strengthening and proprioceptive exercises.
– Symmetrical performance with sport specific drills.
– Safely progress to full sport.
Custom Orthotics. Have you ever experienced sore feet? As you age your feet will often change. Changes in the shape of your feet, the support of your ligaments, and complications from previous injuries can all cause strain and pain. This is why a custom orthotic is a good idea to provide extra support and relief for your feet. Contact PREP Performance Center in Lincoln Square, Irving Park, Lakeview, Horner Park, Roscoe Village & Ravenswood Chicago, IL today to learn more about how we can help relieve your foot pain.
What are the Causes of Foot Pain?
Foot problems are often treated with shoe inserts called orthotics, as mentioned by hss.edu. Problems with your feet can be caused by several conditions directly related to the feet. General ailments and diseases that affect the body as a whole can also lead to foot pain. The following are several examples of conditions or diseases that can be the cause of foot pain. These conditions can all be treated with physical therapy.
Plantar Fasciitis – This is a painful condition along the sole of the foot; and in particular, the area that connects the heel bone to the toes. This is due to thick tissues along the bottom of the feet becoming tightened or inflamed. Pain can occur in the heel or the arch of the foot. It can be caused by obesity, age, and standing for long periods of time on your feet.
Heel Spurs – This is a bony protrusion on the heel that is usually made of some sort of calcium build-up. While the actual spurs are not painful they can poke the tissues in the heel and potentially cause severe pain. Many of the same risk factors that cause plantar fasciitis can also cause heel spurs.
Diabetes – Diabetes can lead to foot problems because of restricted blood flow and nerve damage. When nerves are damaged through diabetes this is referred to as neuropathy. When the muscles in the foot no longer function together properly this can cause unequal pressure on the foot. Unequal pressure can result in sores, infections, and even amputation in extreme cases. Proper footwear can help prevent foot problems related to diabetes.
Arthritis – Arthritis is a debilitating joint disease that can affect the joints throughout the foot. Stiffness and swelling in the joints can eventually lead to permanent damage. This can affect the way you stand or walk.
Metatarsalgia – This is a painful disorder that affects the joints and bones along the ball of the foot. This condition is often caused by ill-fitting footwear or restrictive footwear. Orthotics are usually recommended to help reduce pain caused by metatarsalgia.
Other potentially treatable conditions include patellofemoral knee pain, shin splints, achilles tendonitis, and bunions, as well as numerous systemic pathologies that (like diabetes) affect the function of the lower limbs. Physical therapy services can provide treatment to relieve pain and improve whatever condition you’re suffering from.
What are Custom Orthotics?
Custom orthotics are devices that are individually created to uniquely fit your feet. They resemble insoles but are specifically crafted and made of materials that will last longer than prefabricated orthotics. They are sometimes referred to as prescription glasses for each of your feet. There are generally three types of custom orthotics.
Therapeutic – If the shape of your feet is irregular, these types of orthotics can assist heel support, forward movement, and general stability.
Accommodative – These are created to help you relieve the stress on joints that is often caused by conditions such as arthritis.
Functional – These will help your feet to move in a more desirable way or bear weight in a way that will help you move and walk better.
Although custom orthotics are more expensive than off-the-shelf devices, they last much longer and provide more support or correction. Orthotic inserts will improve how your feet and lower legs feel and function. Quality orthotics can alleviate pressure, eliminate pain, and promote stability. It’s important to receive custom orthotics that are created to fit the exact shape of your foot in order to receive the maximum benefits.
How Can Physical Therapy Services Help?
Physical therapists are specifically trained in musculoskeletal movement. They have extensive knowledge of gait analysis and biomechanics of the lower extremities. They can provide you with orthotics that uniquely fit the contours of your feet, giving you the maximum amount of function, support, and comfort.
A trained physical therapist can give you a comprehensive orthotic evaluation. He or she will provide a custom fitting to determine what will work best for your feet. The physical therapist will take into consideration your current medical conditions and activity level when providing the best custom orthotics. After your evaluation and fitting, it will likely take a few weeks for your custom orthotics to come back from the lab.
After you have received your orthotics it will likely be necessary to provide an ongoing assessment of how your orthotics are working. Fine-tuning may be needed to provide the best results possible. Contact PREP Performance Center in Lincoln Square, Irving Park, Lakeview, Horner Park, Roscoe Village & Ravenswood Chicago, IL today to learn how our customized orthotics can benefit you. We will have you feeling your absolute best and light on your feet!
Have you sustained a recent injury in your sport, such as an anterior cruciate ligament (ACL) tear? Have you undergone rehabilitation treatments for your sports injury? Do you feel ready to get back into the game? If you’ve answered yes to all these questions, you may be ready for a “Return to Play Assessment.” These assessments will evaluate your physical performance and function to determine if you are ready to return to your activity or sport. For more information, contact PREP Performance Center today.
ACL injuries are some of the most common sports-related injuries that our Chicago physical therapists treat. Such complex injuries always require a Return to Play Assessment, as there is a lot of recovery and rehabilitation that needs to be taken into account. Also referred to as “Movement Assessments,” Return to Play Assessments evaluate the symmetry, power, strength, balance, and readiness of the affected body part in relation to returning to the desired sport.
Return-to-Play Criteria Following Sports Injury
Return to Play Assessments have proven successful in determining patients’ preparedness for returning to the demands of certain physical activities. For example, a study titled “Self-Reported Fear Predicts Functional Performance and Second ACL Injury After ACL Reconstruction and Return to Sport: A Pilot Study,” from the National Institutes of Health focuses on that very topic.
In the study, it states that 23.5% of participating patients sustained a second ACL injury just 12 months after their ACL reconstruction, while 37.5% sustained a non-contact tear just 24 months after their ACL reconstruction. These statistics demonstrate why Return to Play Assessments are so important – far too many athletes return to the demands of their sports before they are ready!
If you are finishing up your physical therapy treatments for a sports injury you recently sustained, contact PREP Performance Center in Lincoln Square, Irving Park, Lakeview, Horner Park, Roscoe Village & Ravenswood Chicago, IL today to schedule a Return to Play Assessment. Our Chicago physical therapy office is dedicated to helping athletes regain their function and get back to doing the activities they love!