Capitol Hill

Developing a Core Exercise Program

Developing a Core Exercise Program

Core exercises have become a staple for managing low back issues. However, there is a lot of confusion regarding which exercises to do and how to do the exercises. This post will discuss some of the common faults with core exercise programs and how to create an effective core exercise program. 

The Dark Side of the Brain

The Dark Side of the Brain

The brain is constantly changing, thanks to neuroplasticity. These changes can be positive things such as learning to play a new game, but they can also be negative such as what happens with persistent pain. This blog post discusses the role of neuroplasticity in creating chronic pain and how to re-train the brain to reduce chronic pain.  

What To Do About Plantar Fasciitis

What To Do About Plantar Fasciitis

Plantar fasciitis is one of the most common causes of heel pain. The pain is generally felt just in front of the heel bone and also on the inside arch of the foot. Plantar fasciitis is worse after prolonged periods of inactivity such as the first few steps in the morning or after sitting at a desk. This post will discuss what causes plantar fasciitis and what can be done about it.

What is the best exercise for low back pain?

What is the best exercise for low back pain?

Low back pain is one of the most common issues experienced in our society. In fact, it is estimated that one out of every four Americans report an episode of low back pain in the previous three months! Core strengthening exercises are often given for the treatment and prevention of low back pain. However, since there are so many different ways to strengthen the core, it is easy to get confused on where to start and which exercises are best.

Treating Upper Hamstring Tendon Pain

Treating Upper Hamstring Tendon Pain

Upper hamstring tendon pain is a common condition experienced in runners and weight lifters. The pain is usually felt at the bottom on the glute area where the hamstrings attach to the pelvis. This blog post will discuss what causes upper hamstring tendon pain (commonly referred to as proximal hamstring tendinopathy) and how to treat it. 

Tennis Elbow Isn't Only For Tennis Players

Tennis Elbow Isn't Only For Tennis Players

Tennis elbow is the most common condition in the elbow. Tennis elbow is actually a tendinopathy of the wrist extensors on the outside of the elbow, hence why it is also called lateral epicondylitis. The development of tennis elbow is through overloading of the wrist extensors, typically either through activities that require a lot of gripping or repetitive wrist extension. While tennis elbow is commonly experienced by tennis players, it is also common in weight lifters, baseball/softball players, and construction workers. 

What is the ideal position of the scapula?

What is the ideal position of the scapula?

The scapula is an important piece of many shoulder conditions. A common shoulder condition that focuses on the scapula is shoulder impingement, where there is pain with overhead movements. The idea is that the scapula doesn’t rotate upwards enough and the humerus bumps into the acromion. This has led to finding the “ideal” position for the scapula during movements. This blog post will discuss the function of the scapula and its position during movement. 

Is it possible to increase flexibility without stretching?

Is it possible to increase flexibility without stretching?

Are all tight tissues a flexibility problem? It would make sense that if we feel tightness in a tissue that we should stretch it. The hamstrings and the low back are two common areas where people feel the need to stretch. The problem is that the tightness usually returns shortly after stretching. What gives? In this blog post we will discuss why the solution to all flexibility problems isn’t stretching and what can be done about those tight tissues. 

Why Pain & Injury Aren’t Synonymous

Why Pain & Injury Aren’t Synonymous

We often think that injury and pain are synonymous. We experience pain when we sprain our ankle or accidentally hit our thumb with a hammer, which makes perfect sense. But does the presence of pain actually mean that there is always an injury to the tissue? This blog post will discuss the difference between pain and injury and why it is important.