Common Myths About Physical Therapy – Debunked

Many people have misconceptions about physical therapy and those who have never experienced treatment often misinterpret what physical therapists can offer. The expertise of the physical therapy team at Cohen Health and Performance goes far beyond simple stretching routines. Here are 4 common myths about physical therapy that we hear at our Bethesda and McLean facilities.

Myth 1: “I Need a Doctor’s Referral to Go to Physical Therapy”

At least once a week I hear this one and I am always happy to shine a light on the most common physical therapy myth that we see. Thanks to legislation known as Direct Access, you can schedule an appointment with a physical therapist without needing a referral. The benefits of Direct Access are significant: faster treatment and less hoops to jump through. Instead of taking the extra time to see a physician, you can visit a physical therapy clinic and start receiving care immediately. This streamlined approach not only saves you time but also helps you address your pain or injury more swiftly.

Myth 2: “I can see another healthcare provider for physical therapy”

This is a dangerous misconception. Only licensed physical therapists are qualified to provide the specific care required in physical therapy. According to Move Forward PT, approximately 37 percent of people believe that any healthcare professional can perform physical therapy methods on patients. It’s crucial to understand that physical therapy requires specialized training and knowledge that other healthcare professionals do not possess.

Myth 3: “Physical Therapy Is Only for Injuries”

It’s a common misconception that physical therapy is solely for treating injuries. While treating injuries is a significant part of what physical therapists do, our scope of practice is much broader. Physical therapy can benefit a wide range of conditions and goals, from enhancing athletic performance to managing bone loss associated with aging. For example, at Cohen Health and Performance, we provide customized running analysis and training recommendations for runners looking to improve their performance or reduce future injury risk. Physical therapy is about improving overall well-being, not just recovering from injuries.

Myth 4: “Surgery Is More Effective”

Many people believe that surgery is the most effective treatment for pain relief. While, surgery is necessary in many situations, that is not always the case. Depending on the injury or health condition, physical therapy can be a more effective and less invasive option. For instance, conditions like low back pain or meniscus tears may respond better to physical therapy than surgery. Before opting for surgery, consulting with a physical therapist can help you explore all available treatment options. Physical therapy might offer a less risky and more holistic approach to pain management and recovery.

Unseen Benefits of Physical Therapy

Now that we’ve debunked these common myths, let’s explore the real benefits of physical therapy that often go unnoticed.

Enhanced Quality of Life

Physical therapists aim to improve your overall quality of life. This involves not just treating pain or injury, but also enhancing your physical function, mobility, and overall health. For athletes, physical therapy can optimize performance and prevent injuries, allowing them to excel in their sports.

Preventive Care

Physical therapy isn’t just reactive; it’s also proactive. Physical therapists work with patients to prevent injuries before they occur. Preventive care at Cohen Health and Performance often includes educating patients on proper body mechanics, developing strength and conditioning programs for sport, and providing ergonomic advice for work or daily activities. By addressing potential issues early, physical therapy helps you avoid future pain and injury.

Holistic Approach

Physical therapy takes a holistic approach to health and wellness. Physical therapists consider all aspects of a patient’s life, including their physical, emotional, and social well-being. This comprehensive approach ensures that the treatment plan addresses the root cause of the problem, not just the symptoms. For example, a physical therapist might recommend stress-reduction techniques or lifestyle modifications into a treatment plan to support overall health and recovery.

Personalized Treatment Plans

Each patient is unique, and physical therapists create personalized treatment plans tailored to individual needs and goals. This personalized approach ensures that the treatment is effective and aligns with the patient’s lifestyle and goals. Whether you’re an athlete looking to return to your sport, a senior aiming to maintain independence, or someone managing a chronic condition, your physical therapist will design a program that’s right for you.

Physical therapy is a dynamic and essential field that offers much more than most people realize. Physical therapists are highly trained professionals who provide comprehensive care that can improve your quality of life, prevent future injuries, and offer effective alternatives to surgery. By debunking these myths, we hope to shed light on the true value of physical therapy and encourage more people to take advantage of its many benefits.

So, the next time you’re dealing with pain, recovering from an injury, or looking to improve your overall health, consider seeing a physical therapist. You might be surprised at how much they can help.

5 Mistakes Athletes Make Returning to Sport After a Shoulder Injury

Navigating the path through physical therapy and back to training after a shoulder injury is like threading a needle. It’s tricky and demanding, and if not done right, it can lead to setbacks. At Cohen Health and Performance, our experiences in McLean and Bethesda have given us invaluable insights into what works and what doesn’t. Here are five common errors that can derail your recovery journey in physical therapy.

Jumping the Gun: Increasing Workload Too Quickly

This is the big one. When athletes feel no pain or get the green light from their doctor, they often rush back to their previous training levels. But this excitement can quickly turn into a setback.

It’s crucial to educate early to prevent this. Feeling better doesn’t mean you are back to your pre-injury levels.

Progressive loading is critical. Develop a detailed plan that helps you slowly and progressively increase activity. This gives your shoulder a chance to acclimate to more stress and loading over time. Include physical therapy exercises to care for your rotator cuff and improve the movement capabilities of your scapula-thoracic joint and rib cage.

Start with 1 arm exercises

Everyone has a dominant arm, but rushing into bilateral exercises like bench presses and pull-ups requires addressing unilateral strength imbalances. After an injury, your body may be experiencing something called protective inhibition when the nervous system prevents you from fully activating the muscles of the injured arm. In addition, you may be experiencing weakness and atrophy from not using your injured arm for a period.

At Cohen Health and Performance, we use tools to measure force output and look for upper extremity strength to be symmetrical before moving to bilateral exercises. Ensuring that your strength is balanced can save a lot of headaches and prevent re-injury.

Treating the Symptom, Not the Cause

It’s easy to focus on the source of the pain, but it’s vital to look at the bigger picture. Ask yourself: What caused this shoulder injury?

There are numerous factors to look at here, but we’ll discuss a couple common issues.

Let’s start by looking assessing an athlete’s overall workload. Many are consumed by games, practices, and workouts without sufficient recovery built in.

In addition, their bodies may not be able to handle all the stress that they are asking of them. Many of our physical therapy patients do not have the movement capabilities and loading tolerance necessary to withstand the rigors of their sports schedules.

Lack of Individualized, Objective Return-to-Sport Programs

A one-size-fits-all approach needs to be revised. Every athlete is an individual with unique traits, strengths, and weaknesses. A personalized, detailed roadmap to recovery is needed.

Your athlete’s personalized program must start with their goals. Next, they must undergo a thorough assessment to determine their current situation.

The athlete’s goals are the destination, and the assessment is the starting point. The program is the roadmap to get them from the start to their destination.

Lack of Communication

Open communication with all parties involved (parents, coaches, physical therapists, trainers, and physicians) is essential for a triumphant return to sport. Everyone needs to be on the same page, which ultimately helps the athlete return to sport faster and safer.

At Cohen Health and Performance, we request to be in touch with an athlete’s coaches, parents, and other healthcare team members.

If you avoid these common mistakes, you’ll be back in the game stronger and more resilient than before your injury.

Are you seeking ways to overcome your shoulder injury and return to the field immediately? Contact us to get back out there ASAP!

How a physical therapist will help you conquer knee pain

Decoding the Subtle Signs of Knee Pain: When to Seek Help

Knee pain often begins as a subtle, almost mysterious discomfort that doesn’t always require immediate attention from a professional. Many instances of knee pain develop gradually, remain mild, or appear after exercise, only to fade away with some at-home care. Simple remedies like rest, ice, compression, elevation, and careful use of anti-inflammatory medications are often the first line of defense against these occasional knee aches.

But how do you know when knee pain has escalated from a minor issue to something that requires professional intervention? The answer lies with skilled sports physical therapists. Their expertise, developed through rigorous training, allows them to determine whether knee pain can be managed with physical therapy or if it requires a physician’s care. Since physical therapy is usually more accessible and cost-effective than a doctor’s visit, it’s wise to consider a physical therapist as your first option for knee pain that persists beyond a week. If your symptoms last longer than this, it’s time to schedule an evaluation.

Understanding Knee Conditions That Physical Therapy Can Treat

Knee pain isn’t a one-size-fits-all problem; it encompasses a variety of conditions that physical therapy can effectively address. These range from sudden injuries to chronic issues, each requiring a specific treatment approach.

Meniscus Tear

The meniscus, which serves as the knee’s natural shock absorber, can suffer tears, but physical therapy is often a strong alternative to arthroscopic surgery. Recent studies show that physical therapy can provide results similar to surgery in improving knee function, even two years after the injury. The physical therapy approach combines muscle strengthening with stretching, focusing on enhancing the muscles around the knee to better absorb shocks and fine-tuning daily movements to reduce pain during activities like walking and squatting. This progression eventually leads to more advanced, sport-specific movements.

Knee Ligament Sprain

Similar to the treatment for a meniscus tear, a knee ligament sprain may initially require bracing or taping to support the knee, reduce swelling, and alleviate pain. The physical therapy plan for this condition includes strengthening exercises, improving range of motion, balance training, and gradually returning to pre-injury activities.

Osteoarthritis (OA)

For chronic conditions like knee osteoarthritis (OA), physical therapy focuses on strengthening the muscles around the knee, much like the supports of a building, to help them absorb daily impacts with ease. Stretching is essential to maintain the knee’s range of motion and protect it from further injury. Physical therapy may also involve modifying daily activities or refining movement patterns to reduce pain during routine tasks, such as standing up from a chair. A home exercise program, designed by a physical therapist, can serve as a long-term strategy for managing knee OA.

Patellofemoral Pain Syndrome

Patellofemoral pain syndrome is a complex condition that requires a thorough physical therapy evaluation. The cause could be anything from your footwear to the strength of your hips. Whether the solution involves foot orthotics to realign the patella or hip-strengthening exercises to correct knee alignment, physical therapy is tailored to address the specific factors contributing to this type of knee pain.

Physical therapists also play a crucial role in the rehabilitation of knee fractures, helping patients regain strength, flexibility, and the ability to perform everyday activities like walking and climbing stairs.

When to Seek Immediate Medical Attention

While many forms of knee pain can be managed with physical therapy, certain symptoms signal the need for immediate medical care:

– Inability to bear weight on your knee or bend it past a right angle
– Visible deformities in your leg or knee
– A feeling of instability, as if your knee might give way
– Persistent pain that doesn’t improve with home care
– Swelling and redness that don’t respond to elevation
– Severe tenderness in the calf, which could indicate deep vein thrombosis
– Swelling, redness, general malaise, and/or fever, which may suggest an infection

Choosing the Right Physical Therapist for Knee Pain

When seeking a physical therapist for knee pain, look for someone who specializes in sports and orthopedic injuries and has extensive experience with these conditions.

Physical therapy for knee pain is a blend of science and art, requiring a keen eye and a skilled practitioner. It combines expert knowledge, personalized care, and evidence-based practices—all aimed at restoring harmony to your knees and getting you back to your normal activities.

If you’ve read this far, you know there’s no better team than ours at CHP. Contact us today to schedule your physical therapy evaluation at our McLean or Bethesda facility!

Physical therapy for Swimmers part 3-Backstroke

Up next in our 4-part physical therapy for swimmers series is a crowd favorite, backstroke!

Backstroke is often the first or second stroke that a swimmer masters. It appeals to many swimmers by allowing them to breath through the entirety of the stroke and keep their face out of the water.

But, this does not mean that the backstroke is simple (we see many backstrokers as physical therapy clients in our McLean facility). Backstroke involves asymmetrical arm and leg motions, requiring coordination of upper and lower rotation around a fixed neck and head. This stroke requires strong shoulder external rotation, adduction, and a powerful kick to keep the swimmer afloat on their back.

If you’re curious about the differences in muscle groups between this stroke and the other’s we’ve already covered, here they are below!

1. Latissimus Dorsi and Rotator Cuff: These two upper-body muscles play a crucial role in backstroke by providing the primary propulsion during the arm pull phase. As you extend your arms outwards and sweep them in a circular motion, the rotator cuff initiates the “catch” and the lats engage to follow through, generating forward momentum.

2. Deltoids and Pectorals: Situated at the top of the shoulders, the deltoid muscles assist in raising the arm during the recovery phase. The pec major and pec minor are responsible for an efficient recovery out of the water to complete the propulsion phase. They help the rotator cuff in stabilizing the shoulder joint and contribute to the overall power and efficiency of each stroke.

3. Erector Spinae: Found along the length of the spine, the erector spinae muscles provide support and stability, especially during the kicking phase of backstroke. They help maintain proper body position and alignment in the water.

4. Quadriceps and Hip Flexors: While the arms perform the pulling motion, the legs play a crucial role in propulsion through the flutter kick. The quadriceps, located on the front of the thigh, and the hip flexors, situated at the front of the hip, contract and extend with each kick, driving the body forward.

5. Gluteal Muscles: The glutes, comprising the gluteus maximus, medius, and minimus, provide power and stability during the kick. They work in tandem with the quadriceps and hip flexors to generate propulsion and maintain body position.

6. Core Muscles: Last but certainly not least, the core muscles— including the abdominals, obliques, and lower back—play a vital role in backstroke. They provide stability and rotational control, allowing for efficient transfer of power from the upper body to the lower body and ensuring a streamlined position in the water.

Due to the heavy demand and unique position of the arm during the catch position of pull, the rotator cuff is the muscle group susceptible to overuse and injury with high volumes of backstroke swimming (the most common swimming injuries that we see in physical therapy with swimmers). Injuries to the chest and pectoral muscles are also common.

These muscles must be strong to prevent overuse injuries. Additionally, the hips and thoracic spine must be mobile so that the rotational movement of each stroke cycle can be done correctly.

Below are some exercises that help increase strength of the rotator cuff and pecs, as well as mobility drills that directly correlate to the movements required for backstroke!

1. External rotation focused shoulder strength: Targets the initial catch
– Rotator cuff screwdriver
– Kettlebell windmill

2. Adduction focused chest strength: Targets the final catch and recovery phase
– Standing chest fly

3. Thoracic spine rotational mobility: Important for efficient shoulder rotation to maximize the depth of the catch phase
– Wall thoracic rotations

If you are a swimmer looking for ways to optimize your performance in the water or address an injury with physical therapy, contact us to learn how much more you can do to step up your game!

CHP Spotlight Interview: Dr. Garry Ho

In the ever-evolving sphere of health and fitness, the quest to sidestep the scalpel in favor of less invasive approaches has directed us towards physical therapy and regenerative medicine.

I recently sat down with Dr. Garry Ho, a sports medicine specialist at OrthoVirginia. Dr. Ho doesn’t just see patients; he sees potential athletes in everyone, regardless of age. This perspective is refreshing, as recreational athletes search for the high quality of care, typically only reserved for the professionals. Dr. Ho’s collaboration with our physical therapy team at Cohen Health and Performance underscores a synergy that is pushing boundaries and redefining injury recovery, physical therapy, and fitness.

Why is it, you might ask, that burgeoning athletes—still green behind the ears—are succumbing to afflictions once reserved for adults? Dr. Ho sheds light on this conundrum, attributing it to a modern paradox: the pursuit of fitness through sport versus the foundational necessity of being fit to engage in sport. It’s a chicken-or-the-egg scenario that has far-reaching implications for our approach to physical therapy and training.

Physical therapy, in this narrative, is not just a reactive measure but a proactive toolkit. It’s about recalibrating our bodies, ensuring they are primed and ready for the demands we place on them, whether that’s chasing a soccer ball, sprinting down a track, or even just keeping up with our kids. The magic of physical therapy lies in its ability to tailor rehabilitation and conditioning to the individual.

In the vast expanse of information that is the internet, finding credible, actionable advice on physical therapy—or any health-related topic—can feel like searching for a needle in a haystack.

The mission of the CHP Spotlight Interview Series is to share information with you from local experts in the fields of sports medicine, physical therapy, personal training, and sports performance. Now, more than ever, a seemingly infinite amount of information is available, and finding credible information is challenging. But we have good news. We are here to help you find the best information about physical therapy, personal training, and sports medicine from experts in Bethesda, Chevy Chase, DC, McLean, and Northern Virginia.

To learn more about Dr. Ho, click here and check out our interview!

Couch to 5k and Beyond: Role of Physical Therapy in your running journey

Incorporating physical therapy into the regimen of a runner offers a comprehensive approach to not only mitigate the risk of injury but also to enhance performance, ensure proper rehabilitation post-injury, and maintain overall physical well-being. The expertise of physical therapists in movement science makes them indispensable in guiding runners through the complexities of training, recovery, and performance optimization. Here’s an expanded look at why physical therapy for runners is pivotal at every level.

Comprehensive Injury Prevention

The foundation of a successful running career, regardless of one’s goals, is the ability to stay injury-free. Physical therapists play a crucial role in this aspect by offering:

1. Preventative Assessments: Through detailed evaluations, physical therapists identify potential risk factors for injuries. These assessments delve into a runner’s biomechanics, including stride analysis, foot strike patterns, and overall body alignment. By pinpointing inefficiencies and imbalances, therapists can prescribe targeted interventions to correct these issues before they lead to injury.

2. Strength and Conditioning Advice: Runners benefit from tailored strength and conditioning programs designed by physical therapists to address specific weaknesses or imbalances. Strengthening the muscles used in running and those that offer stabilization can significantly reduce the risk of common injuries like IT band syndrome, Achilles tendinitis, and runner’s knee.

Effective Rehabilitation Strategies

When injuries do occur, physical therapy offers a path to recovery that is both efficient and focused on preventing future issues.

1. Personalized Rehabilitation Programs: Each runner’s injury and physical condition are unique, necessitating a customized approach to rehabilitation. Physical therapists design these programs to target the specific needs of the runner, employing a variety of techniques to accelerate recovery and ensure the injury heals properly.

2. Technique Modification and Education: Beyond addressing the immediate injury, physical therapists educate runners on proper running techniques and modifications to prevent re-injury. This education often includes adjustments to running form, strategies for effective warm-up and cool-down routines, and guidance on how to increase training load safely.

Performance Enhancement

Physical therapy isn’t just for recovering from injuries; it’s also about achieving peak performance.

1. Efficiency Improvements: By analyzing a runner’s biomechanics, physical therapists can identify areas for improvement that can lead to more efficient running mechanics. Enhancements in stride length, cadence, and posture can help runners use their energy more effectively, translating into better performance.

2. Customized Training Plans: Understanding the fine balance between training and recovery is vital for any runner looking to improve. Physical therapists can outline training plans that incorporate adequate rest, cross-training, and targeted exercises to build strength and endurance without overtraining.

Holistic Approach to Runner’s Health

Physical therapists look beyond the mechanical aspects of running, considering the whole person to foster optimal health and performance.

1. Nutrition and Lifestyle Counseling: Proper nutrition, hydration, and sleep are paramount for runners. Physical therapists can offer guidance on these aspects, ensuring that runners are not only training effectively but also supporting their bodies with the right fuel and rest.

2. Stress and Mental Health Management: The mental aspect of running and recovery from injury is often as challenging as the physical. Physical therapists provide support and strategies to manage stress, enhance mental resilience, and maintain motivation—key components for long-term success in running.

3. Longevity in Running: By addressing issues early, providing targeted interventions, and educating runners on proper self-care, physical therapists help ensure a long and healthy running career. This includes adapting training and recovery strategies as runners age or as their goals and physical condition change.

Building a Supportive Community

1. Ongoing Support and Motivation: The journey of a runner is filled with highs and lows. Physical therapists stand as a constant source of professional advice, encouragement, and support. They celebrate the victories and provide perspective and solutions when challenges arise, making them invaluable partners in achieving running goals.

The Bottom Line

The role of physical therapy in running extends far beyond mere injury recovery. It encompasses a holistic approach to the runner’s health, aiming not only for the immediate resolution of injuries but also for the long-term prevention of issues, performance enhancement, and overall well-being. Physical therapists employ a multifaceted strategy that includes biomechanical analysis, personalized training and rehabilitation plans, lifestyle adjustments, and mental health support to help runners achieve their goals.

For runners, investing in physical therapy is investing in their passion, ensuring they can pursue it safely, effectively, and joyfully for years to come. Whether you’re just starting out, looking to smash personal bests, or aiming to run well into the future, physical therapy offers the tools, knowledge, and support to make those goals a reality. In the world of running, where every step counts, physical therapy ensures those steps are taken with confidence, strength, and resilience.