Plantar Fasciitis: Episode 11

• Plantar Fasciitis. Pain in heel and sole of foot
• Review: Wise Golden Original Potato Chips – Big thank you to the Fox family
• Trivia question of the week: What 4 cities have hosted an F1 race, the Olympics and a World Cup match? Send your answers to our Twitter or Instagram.
• We always post additional pertinent information throughout the week on our: Instagram 2pts_n_a_bagofchips and Twitter @2PTsNaBagOChips. So subscribe to keep up with all the latest information.

In today’s episode we are going to be going over plantar fasciitis and review the Wise Golden Original potato chip. Courtesy of the Fox family, thank you. Yes, thank you very much Fox’s. These are some of the best looking chips. They are huge. HUGE! They are not crumpled. They are the kind that would cut the side of your mouth open when you try to the bite whole. Let’s hope not, but more on that later.

So plantar fasciitis, everyone is pretty familiar with it. It’s basically pain on the heel and bottom of the foot. Yes. We typically see this presenting as morning pain at the early onset stages. The first 5 or 10 steps are awful. Or after any period of inactivity. So if you drive somewhere or sat down for a while and get back up those first 5-10 steps are really really brutal. That’s a typical pain pattern of plantar fasciitis.

We prefer when people come in on a fairly early stage with this. Some people like to let it go and then it takes a really long time to settle down and get better. Once you end up with soft tissue change, which is the case with any acute inflammatory process. The other one that we discussed earlier was tennis elbow. Any time you have chronic inflammation you end up with tissue changes. And if an “itis” end up as an “osis”. Like tendonitis turns into tendonosis, it becomes a lot harder to treat. Ideally you would come in as soon as you start to develop this pain. If you have this for 2-3-4 days in a row you that is a good time to go to the PT and see what is triggering this.

Cervicogenic Headache: Episode 10

• Cervicogenic headache mostly, lightly touch on migraine and tension type headaches as well
• Review: Cape Cod Aged Cheddar and Sour Cream potato chips
• Trivia question of the week: What two bones make up the forearm? Send your answers to our Twitter or Instagram.
• Subscribe to our social media. We always post pertinent additional information throughout the week: Instagram 2pts_n_a_bagofchips, Twitter @2PTsNaBagOChips

Todays episode we will be going over cervicogenic headache, which is a kind of headache related to movement in the neck. We will also be covering my mom’s favorite chip the Cape Code Aged Cheddar and Sour Cream.

Cervicogenic headache is most commonly associated with what’s called a rams horn presentation. So almost think about a horn, looking like a rams, starting at the back of the base of your skull and wrapping around to the back of your eye. At times this gets missed diagnosed as migraines. Yep, or tension headaches. Often times there is additional pain down into your shoulders, that is very common with this. And one of the best ways to kind of diagnose this from something different from a tension headache or migraine. Would be if you have pain with moving your head. So bringing your chin to your chest or looking straight up. Those are good wells to kind of tell if this is cervicogenic headache and it something we can treat pretty quickly most of the times. With examination, we’ll find a lot of tenderness in the sub-occipital muscles as well as in the upper cervical area of the of the neck. We also tend to make the headache happen while we are doing our palpation.

Yeah, and a lot of this can be postural. Any kind of hypertonicity, or tension in the neck muscle. If it feels good to rub the back of your neck. If you have tightness in your neck or closer to your skull.

Iliotibial Band Syndrome (ITBS): Episode 9

• Iliotibial band syndrome (ITBS): signs, causes and tips to reduce symptoms
• Review: Kroepoek (an Indonesian shrimp cracker) by Conimex
• Trivia question of the week: What endangered animal just gave birth at the Denver zoo?

Today we are going to be discussing iliotibal band syndrome. Also know as ITBS. Not to be confused with irritable bowel syndrome. That’s an easy area to get confused with.It is the same initials. It is, and then we are going to cover Kroepoek. Which is an Indonesian shrimp cracker… cracker, chip thing. It comes in a bag, it looks like a chip, so we are going to call it a chip. Sometimes it comes if you get it in, at the restaurant, Indonesia, big sheet. Yeah, yeah, it does come in big sheets. Yeah, that is even yummier. But you can’t find those here.

We have to get them at our local Dutch store. Yes, Eff’s store, Double Dutch. It’s doubly delicious. It is yummy. We are eating it today with… pindasaus! Peanut sauce. It’s yummy. Also an Indonesian staple. You get it with your rice table. When you go out to dinner in the Netherlands, to an Indonesian restaurant, rijsttafel, rice table. It comes with all kinds of dishes including kroepoek and pindasaus. It’s delicious, highly recommended. And nutritious. I think nutritious is highly appropriate, lots of vegetables.

Iliotibial band syndrome, basically we know this as lateral knee pain. Yes, or ITB clicking syndrome, knee popping syndrome. So what’s happening here is essentially the distal portion of what we call the iliotibial band rubs over the lateral femoral condyle. It’s a big word distal, it means. The far end, away from the center. Away from the middle. So the pain is usually on the outside of the knee. It can be on the outside of the thigh. But it is usually more local to the outside of the knee. It can click or pop but it does not have to. It usually hurts when you are going down stairs or running down hill. Eccentric loading. That’s right so doing a mini squat, on the downward phase it will hurt. Sitting into a chair is worse then getting out of a chair.

 

Upper and Lower Extremity Posture: Episode 8  *

• Discussing upper and lower extremity posture with self tests as well as simple suggestions.
• Reviewing the Zweifel Cractiv Paprika chip which was brought back by friend of the clinic Trent.
• Trivia question of the week: What is the eastern most state of the United States of America?

Tennis Elbow and Golfers Elbow: Episode 7

• Tennis Elbow/ Golfers Elbow
• Review Zapps spicy Cajun Crawtators
• Answer the trivia question: What is the only country in the world without a capital city?

Cost Value Conundrum: Episode 6

• Cost is the price in dollars. Value is what you are getting for the price. Personalized care that is tailored to your goals, your injury and your wants is what Rebound Therapy and Wellness Clinic provides.
• Also discussing Old Dutch Original Potato Chips and more trivia.
• Follow us at: Instagram 2pts_n_a_bagofchips or Twitter: @2PTsNaBagOChips

Insurance explained: Episode 5

Insurance is confusing and different from one plan to another. Give us a call or stop by so we can figure out the specifics of your plan.

Shoulder Pain: Episode 4

Episode 4: In today’s episode we cover shoulder pain signs & symptoms_Hamka’s

 

Bodyweight Workouts Are Easy, Cheap and Effective

You don’t need a gym.  You don’t need any weights.  You don’t need an app (although they are available).

All you need is your own body and a small amount of space.

 

Adaptability is what makes a bodyweight workout system so good: It’s adjustable to almost anyone, from the least fit to the professional athlete. Just learn the basics and try different approaches until you find what works best for you. If you get bored doing the same thing all the time, you can vary your workout. As your strength and endurance develop, you can modify the program. It’s the ultimate personalized system—as if you had your own personal trainer. And in fact, you do… yourself!

Other benefits…

• It burns fat, especially if you add burpees!
• It’s convenient, you can do it anywhere, even on vacation!
• It’s cheap, all you need is your own body.
• It’s fun, there are endless variations to each of the exercises, it’s never the same workout twice.
• It’s rewarding!  You will see and feel results quickly.  Your energy levels will increase, your mind may feel sharper.

Follow this link for exercise options. There are plenty to keep you busy!  https://www.self.com/gallery/bodyweight-exercises-you-can-do-at-home

If you only have time to for one exercise, do the burpee.   The burpee is a bodyweight exercise developed by Dr. Royal H. Burpee. It’s both aerobic and anerobic, and provides both strength and cardiovascular workouts in one exercise. Doing burpees can shorten exercise time because it burns 50% more fat in short bursts. Like other bodyweight exercises, there are burpee variations that can make it easier or harder, depending on your requirements. All you need to know about it, including step-by-step instructions and a video demonstrating the burpee and variations can be seen on this website: https://fitness.mercola.com/sites/fitness/archive/2012/05/18/burpee-strength-training-exercise.aspx along with all sorts of fun facts about it.  (Peak Fitness)

Ankle Sprain_Inversion Type: Episode 3

Episode 3: Inversion Ankle Sprain_ Kettle Sea Salt & Vinegar Potato Chips