No Stretching Archives - Damien Howell PT

Steps to manage first step pain

A definitive symptom of plantar heel pain is “first-step pain” First-step pain is felt on the first step out of bed in the morning or after other periods of inactivity such as sitting in meetings or long car drives. The following are simple steps to manage the 1st step pain: Purposeful pandiculation for pain plantar…

IT Band Syndrome – Controversy Regarding Stretching Exercise

The Iliotibial (IT) Band is a tendon on the lateral aspect of the hip/thigh/knee. It is a large, wide, thick tendon. A tendon is a structure that attaches muscle to bone. IT band syndrome is a typical injury occurring in runners. A commonly recommended treatment for IT band syndrome is stretching exercise. Searching Google for…

Can Isometric Exercise Help Plantar Heel Pain: What is Best Joint Position?

Anyone who has had tendon pain will tell you it is a frustrating problem to resolve. Common repetitive use tendon problems include: plantar heel pain; Achilles; patellar (knee) tendon; hamstring tendon; gluteal (buttock pain) tendon; rotator cuff (shoulder) syndrome; and tennis elbow. Tendon problems take a long time to heal. Understanding the continuum of tendon…

Woman’s One-Sided Worries

Anyone who has had tendon pain will tell you it is a frustrating problem to resolve. Common repetitive use tendon problems include: plantar heel pain; Achilles; patellar (knee) tendon; hamstring tendon; gluteal (buttock pain) tendon; rotator cuff (shoulder) syndrome; and tennis elbow. Tendon problems take a long time to heal. Understanding the continuum of tendon…

Pain on Bottom of Heel: Too Much Big Toe Motion

Anyone who has had tendon pain will tell you it is a frustrating problem to resolve. Common repetitive use tendon problems include: plantar heel pain; Achilles; patellar (knee) tendon; hamstring tendon; gluteal (buttock pain) tendon; rotator cuff (shoulder) syndrome; and tennis elbow. Tendon problems take a long time to heal. Understanding the continuum of tendon…

Should you stretch it out – Pain too loose too stiff?

Anyone who has had tendon pain will tell you it is a frustrating problem to resolve. Common repetitive use tendon problems include: plantar heel pain; Achilles; patellar (knee) tendon; hamstring tendon; gluteal (buttock pain) tendon; rotator cuff (shoulder) syndrome; and tennis elbow. Tendon problems take a long time to heal. Understanding the continuum of tendon…

Hip Pain: Gluteal Tendon Problems Postures & Positions to Avoid

Tendon problems are a common diagnosis at Achilles, knee (patellar tendon), shoulder (rotator cuff), and elbow (tennis elbow) pain. Interestingly though, pain on the side of the hip is commonly thought to be an inflammation of bursa. Recent investigation has shown that pain on the side of the hip commonly thought to be trochanteric bursitis,…

Sooner is Not Always Better than Later – Healing Recovery from Injury

Sooner is not always better than later when recovering from an injury. Biological tissues adapts to physical stress in a predictable way. There is a threshold where physical stress results in a positive adaptation of the tissue, that is, tissue grows larger and stronger. Conversely if there is insufficient physical stress tissue wastes away gets…

Stiffness – Resistance to Change: Good or Bad?

In the realm of health and fitness, the term stiffness often has a bad connotation. In reality, being stiff can have positive benefits. When something is stiff, it is difficult to change. When the range of motion of a joint is limited, it is also described as stiff. There is an optimal range of motion…

Muscles and Stretching

What is known about benefits of stretching and flexibility exercises continues to evolve. Some commonly held beliefs are being supported with new research and some beliefs are being proven false. Common beliefs about stretching exercises are that stretching exercises decrease risk of injury, relieves pain associated with stiffness, and improves sports performance. Stretching exercises are…