Tape on Me: Kinesiology Tape and Physical Therapy

by Jill McCormick, PT

If you’ve watched sporting events recently, you may have noticed professional athletes sporting cool-looking tape on their shoulders or knees. It’s not some obscure form of body modification – it’s kinesiology tape. Believe it or not, kinesiology tape has become so mainstream lately that you may have even seen someone standing next to you in line at the grocery store with this unique-looking application.

Unlike the old-school athletic tape, kinesiology tape has both stretch and memory. This allows for unlimited movement of the joint or limb while keeping it in place. It is designed to stay on for days at a time, even in the shower or pool. While you may remember first seeing it on the US Women’s Volleyball player Kerri Walsh, t’s not just for athletes or sports injuries. This tape is used in physical therapy to treat all kinds of pain and injuries, including shoulder tendonitis, hamstring strains, low back pain and running injuries.

Upon application, it lifts the skin, allowing for increased circulation and reducing inflammation. The recoil effect helps support muscles, ligaments, fascia and even bones. Furthermore, the sensory effect of the tape on the skin can reduce pain signals to the brain, bring the brain’s attention to muscles that are atrophied or underutilized, and calm a muscle that is overactive or in spasm. Seemingly like magic, patients often see an improvement in range of motion and decreased pain immediately!

In summary, kinesiology tape can be used on sports and non-sports injuries alike and it often helps reduce pain and increase range of motion on the spot. While it isn’t magic, it certainly can seem like it and it can be a very valuable and effective adjunct to your physical therapy program. If you are unsure about whether kinesiology taping is a good option for treating the injury you have, Lakeshore Physical Therapy has therapists with expertise in the taping technique and can provide recommendations to help you to heal properly.

Foam Rolling: Is it Worth the Hurt?

by James Bansberg, PT

The popularity of foam rolling and other self-massage techniques has skyrocketed in recent years. In this age of As-Seen-On-TV products and endless Facebook ads, however, there are so many fad items that claim to be good for our bodies that it can be hard to determine which of them is worth the time. Additionally, if you've ever used a foam roller, let's face it - they hurt! Since free time is a commodity for many of us, is rolling up and down on a solid piece of foam or PVC of any real benefit?

Fortunately, research investigating the effectiveness of and different uses for foam rolling are also at an all-time high. Given the number of studies on the subject, researchers have reviewed the literature, seeking to determine the following: if foam rolling improved joint range of motion without affecting performance; if, after exercise, foam rolling enhanced recovery and decreased delayed onset muscle soreness (DOMS); and if foam rolling before activity affected muscle performance during a workout.

After reviewing and synthesizing 14 peer-reviewed articles, here's what they concluded:

• Both foam rolling and self-roller massage can increase flexibility and range of motion of the hip, knee and ankle in the short term.
• Foam rolling and self-roller massage can diminish DOMS in lower extremity muscles as well as reduce perceived pain after an intense bout of exercise.
• Short bouts of foam rolling or roller massage to the lower extremity prior to activity does not enhance or negatively affect muscle performance but may change the perception of fatigue.

So even though the thought of foam rolling may make you wince, a short bout of foam rolling can actually allow you to train harder or perform better. Moreover, it is effective when performed both before and after a workout and can benefit anyone from in-season athletes to the personal training client.

Resources:

Cheatham S et al. 2015. The Effects of Self-Myofscial Release using a Foam Roll or Roller Massager on Joint Range of Motion, Muscle Recovery, and Performance: A Systemic Review Int J Sports Physical Ther 10(6):827-38

Arthritis and Exercise

by Katie Hopkins, DPT

It’s one of the most common causes of disability in the U.S., according to the CDC, and about 1 in every 5 adults is diagnosed with it. Two-thirds of those diagnosed with it are under the age of 65.

Would it surprise you to learn that I’m talking about arthritis?

It is a common misconception that arthritis is an ailment only for the elderly. In fact, arthritis can describe a variety of conditions, including rheumatoid arthritis, osteoarthritis, lupus, fibromyalgia, and gout. Of these, the two most common types of arthritis diagnosed are osteoarthritis (OA) and rheumatoid arthritis (RA). While both have symptoms that include swelling around the joints, those with osteoarthritis tend to experience more joint pain, stiffness and achiness while rheumatoid arthritis sufferers experience more muscle stiffness, achiness, fatigue and weakness.

Due to weakness and fatigue, patients with RA often have difficulty lifting items over 5 lbs., climbing a flight of stairs or walking more than 1/4 of a mile. In fact, studies show that people with RA are anywhere from 33% to 55% weaker than healthy controls. An aggressive exercise regimen is often recommended to combat muscle atrophy and fatigue, as this keeps patients functioning at a higher level in their daily lives. Research shows that patients with RA benefit from both short-term and long-term aerobic capacity and dynamic strengthening programs to produce and maintain higher levels of function.

Conversely, patients with OA tend to suffer from more joint pain and stiffness affecting their range of motion and muscle function. Hips and knees are two joints commonly affected by OA, and OA in these joints tend to lead to the most functional limitations and greatest decrease in quality of life. Research studies indicate that resistance training - along with aerobic exercise - lead to the most changes in patients with OA in their knees. While there has not been as much research done specifically on hip OA, preliminary studies do show that therapeutic exercise programs are as effective for the hip as they are for the knee. Perhaps one of the most notable factors in osteoarthritis research is that long-term results tend to diminish when a prescribed exercise program is not updated or a patient does adhere to the same levels of exercise independently.

The research supports the effectiveness of an individualized physical therapy program in treating symptoms of arthritis. A physical therapist can help you to determine what specific exercises are best for you and your joints and how to manage your symptoms long term.

References:

Farr JN, Going SB, McKnight PE, Kasle S, Cussler EC, Cornett M. Progressive Resistance Training Improves Overall Physical Activity Levels in Patients with early Osteoarthritis of the Knee: A Randomized Controlled Trial. Phys Ther. 2010;90(3);356-366.

Fernandes L, Storheim K, Nordsletten L, Risberg MA. Development of a Therapeutic Exercise Program for Patients with Osteoarthritis of the Hip.  Phys Ther. 2010;90(4);592-601.

Iversen MD, Brandenstein, JS. Do Dynamic Strengthening and Aerobic Capacity Exercises Reduce Pain and Improve Functional Outcomes and Strength in People with Established Rheumatoid Arthritis. Phys Ther.  2012;92(10);1251-1257.

Lin CC, Taylor D, Bierma-Zeinstra S, Maher CG. Exercise for Osteoarthritis of the Knee. Phys Ther. 2010;90(6);839-842