Strength and Injury Prevention in Alpine Skiing: Part 2

By Jason Lunden, DPT, SCS
jason@excelptmt.com

Developing and performing a proper pre-season/dry-land strengthening program can help to reduce your risk of injury and improve your performance.  Alpine skiing is unique in that it places equal demands on both sides of the body, as one has to be able to turn equally well to the right and the left.  Research has found that the left knee is most often injured in alpine skiing1.  Therefore it is important to compare the strength of your right and left legs to get the most out of your workouts.  (more…)

Winter Injury Prevention: Alpine Skiing, Nordic Skiing, & Snowboarding - Part 1

By Jason Lunden, DPT, SCS
jason@excelptmt.com

Winter Injury Prevention: Alpine Skiing, Nordic Skiing, & Snowboarding: Part 1

At Excel Physical Therapy, winter is often our busiest time of year; and with good reason, many of us choose to live here for our winter pursuits of skiing and snowboarding.  Unfortunately these sports have a high injury rate and can lead to serous injuries resulting in the need for surgery and extensive rehabilitation.  While one cannot completely prevent injuries in skiing and snowboarding, your risk can be reduced by following injury prevention guidelines.   This series of blogs will focus on injuries and their prevention for alpine skiing, snowboarding, and Nordic skiing.

(more…)

from Outside Bozeman "Tight Lines - Look Good and Ski Great"

By Jason Lunden, DPT, SCS
jason@excelptmt.com

The following article is from the Winter 2013/2014 issue of Outside Bozeman. Click Here for the full article link: http://www.outsidebozeman.com/activities/skiing/tight-lines

Here is a snapshot from the printed issue:

 

“Tight Lines – Look Gook and Ski Great”

by Jason Lunden, DPT, SCS

 

Aside from protective gear like helmets and wrist guards, proper strength and conditioning is your number-one tool for staying healthy and safe on the slopes this winter. Here are some exercises to get you ready to shred and keep you on the mountain all season long. As an added bonus, all these exercises work your glutes, helping you build buns of steel.

Hamstring Curls

Lie on your back with your heels resting on a ball. Dig your heels into the ball to contract your hamstrings, and lift our hips off the ground. Roll the ball towards you by bending your knees, while maintaining good hip and knee control. Perform 10-30 repetitions.

Tele Jumps / Jumping Lunges

Start in a lunge position with your right leg forward with your knee over your ankle, and your left leg back with your knee just off the ground. Also have your left arm forward and your right arm back. Jump up, switching your legs so you land in a lunge position, maintaining proper form. Perform for 45-90 seconds.

Star-Balance Squats

Stand on one leg and perform a single-leg squat, reaching forward with your uninvolved leg, keeping your foot barely off the ground, reaching toward Point A. Repeat on the opposite leg, reaching toward Point B. Do 3-4 sets on each leg. For an advanced version, do the exercise while standing on an unstable object (BOSU ball, balance disc, etc).

Skier Leaps

Stand on one leg and leap to the side onto your other leg. Absorb the landing by performing a partial squat, bending at the hips. Stick the landing and pause for 1-2 seconds before leaping to other side. Perform for 45-90 seconds.

The numbers of repetitions listed above serve as a guideline; ideally you should perform each set to fatigue, doing 3-4 sets every other day. Focus on proper form: keeping your shoulders and hips level, and your knee over your ankle while performing squatting-type exercises.

Jason Lunden is a board-certified clinical specialist in sports physical therapy at Excel Physical Therapy in Bozeman and a physical therapist for the U.S. Freeskiing and Snowboarding teams. For more information on injury prevention, check out his blog at excelptmt.com.

 

Youth Sports Injury Seminar Handouts and Resources

By Jason Lunden, DPT, SCS
jason@excelptmt.com

Here are the links to the injury prevention handouts and resources from Excel Physical Therapy’s Community Education Series Fall 2013 Seminar “Why Do Kids Get Injured? A Youth Sports Injury Seminar for Parents, Coaches and Athletes Ages 18 & Under”

For additional information, please contact Jason Lunden, DPT, SCS at 406.556.0562 or by email: jason “at” excelptmt.com

 

Youth Sports Handouts:

Concussion Overview Handout

Overuse Injuries Sports Tips

Parents Encouraging Success with Young Athlete Tips

Teaching Kids Safe Ways to Participate in Sports

When Play is Too Much Handout

Soccer Injury Treatment and Prevention Tips

Skiing and Snowboarding Injuries Causes and Treatments

Football Injuries Sports Tips

 

Youth Sports Web Resources:

Concussion:
 
http://www.cdc.gov/concussion/HeadsUp/youth.html
 
http://www.lidsonkids.org/
 
Sport Injury Prevention:
 
Sports Specific Tips – http://www.stopsportsinjuries.org/sports-injury-prevention.aspx
 
http://www.asmi.org/research.php?page=research&section=positionStatement
 
http://www.moveforwardpt.com/SymptomsConditions.aspx
 
http://f-marc.com/11plus/home/
 
 
 
 
 
2013 Copyright Excel Physical Therapy, Inc.

Knee Repair? Study finds PT as good as surgery for torn cartilage, arthritis

By Tiffany Coletta
tiffany@excelptmt.com

Knee repair? Study finds physical therapy as good as surgery for torn cartilage, arthritis. 

  • Article by: MARLYNN MARCHIONE , Associated Press
  • Updated: March 19, 2013 – 11:52 AM
  • Published in the Minneapolis Star Tribune
  • Photo: Jennifer Simonson, Star Tribune

You might not want to rush into knee surgery. Physical therapy can be just as good for a common injury and at far less cost and risk, the most rigorous study to compare these treatments concludes.

Therapy didn’t always help and some people wound up having surgery for the problem, called a torn meniscus. But those who stuck with therapy had improved as much six months and one year later as those who were given arthroscopic surgery right away, researchers found.

“Both are very good choices. It would be quite reasonable to try physical therapy first because the chances are quite good that you’ll do quite well,” said one study leader, Dr. Jeffrey Katz, a joint specialist at Brigham and Women’s Hospital and Harvard Medical School.

He was to discuss the study Tuesday at an American Academy of Orthopaedic Surgeons conference in Chicago. Results were published online by the New England Journal of Medicine.

A meniscus is one of the crescent-shaped cartilage discs that cushion the knee. About one-third of people over 50 have a tear in one, and arthritis makes this more likely. Usually the tear doesn’t cause symptoms but it can be painful.

When that happens, it’s tough to tell if the pain is from the tear or the arthritis — or whether surgery is needed or will help. Nearly half a million knee surgeries for a torn meniscus are done each year in the U.S.

The new federally funded study compared surgery with a less drastic option. Researchers at seven major universities and orthopedic surgery centers around the U.S. assigned 351 people with arthritis and meniscus tears to get either surgery or physical therapy. The therapy was nine sessions on average plus exercises to do at home, which experts say is key to success.

After six months, both groups had similar rates of functional improvement. Pain scores also were similar.

Thirty percent of patients assigned to physical therapy wound up having surgery before the six months was up, often because they felt therapy wasn’t helping them. Yet they ended up the same as those who got surgery right away, as well as the rest of the physical therapy group who stuck with it and avoided having an operation.

“There are patients who would like to get better in a `fix me’ approach” and surgery may be best for them, said Elena Losina, another study leader from Brigham and Women’s Hospital.

However, an Australian preventive medicine expert contends that the study’s results should change practice. Therapy “is a reasonable first strategy, with surgery reserved for the minority who don’t have improvement,” Rachelle Buchbinder of Monash University in Melbourne wrote in a commentary in the medical journal.

As it is now, “millions of people are being exposed to potential risks associated with a treatment that may or may not offer specific benefit, and the costs are substantial,” she wrote.

Surgery costs about $5,000, compared with $1,000 to $2,000 for a typical course of physical therapy, Katz said.

One study participant — Bob O’Keefe, 68, of suburban Boston — was glad to avoid surgery for his meniscus injury three years ago.

“I felt better within two weeks” on physical therapy, he said. “My knee is virtually normal today” and he still does the recommended exercises several times a week.

Robert Dvorkin had both treatments for injuries on each knee several years apart. Dvorkin, 56, director of operations at the Coalition for the Homeless in New York City, had surgery followed by physical therapy for a tear in his right knee and said it was months before he felt no pain.

Then several years ago he hurt his left knee while exercising. “I had been doing some stretching and doing some push-ups and I just felt it go `pop.'” he recalls. “I was limping, it was extremely painful.”

An imaging test showed a less severe tear and a different surgeon recommended physical therapy. Dvorkin said it worked like a charm — he avoided surgery and recovered faster than from his first injury. The treatment involved two to three hour-long sessions a week, including strengthening exercises, balancing and massage. He said the sessions weren’t that painful and his knee felt better after each one.

“Within a month I was healed,” Dvorkin said. “I was completely back to normal.”

___

AP Medical Writer Lindsey Tanner in Chicago contributed to this report.

___

Marilynn Marchione can be followed on Twitter at http://twitter.com/MMarchioneAP

Lindsey Tanner can be followed on Twitter at http://www.twitter.com/LindseyTanner

Skiing & Snowboarding Injury Prevention Seminar

By Jason Lunden, DPT, SCS
jason@excelptmt.com

“Alpine Skiing & Snowboarding Injury Prevention “

Presented by Jason Lunden, DPT, Sports Clinical Specialist

 

Wednesday, December 5, 2012

6:30pm-7:30pm

Bozeman Public Library Community Room

Community Education Series – free and open to the public

 
 
What You Will Learn:
 
  • How to recognize common alpine skiing & snowboarding injuries.
  • Ways to prevent injuries in skiing & snowboarding.
  • Learn the best exercises for injury prevention.
  • How to manage an injury after it happens.
  • Q&A with the Physical Therapist after the talk.
 

Jason Lunden, DPT, Board Certified Specialist in Sports Physical Therapy, specializes in the rehabilitation and prevention of sports-related injuries, with a particular interest in the biomechanics of sporting activities – running, cycling, skiing, snowboarding and overhead athletics. He has published on the topic of shoulder biomechanics and the rehabilitation of knee injuries and has a strong commitment to educating others.  He is a frequent, well-received local and national presenter on the topics of sports rehabilitation and injury prevention.  Jason also serves as a physical therapist for the US Snowboarding and US Freeskiing teams.   

Jason received his Doctor of Physical Therapy degree from the University of Minnesota, where he was the recipient of the Gary L. Soderberg DPT Visionary Award, the Mary A. McEvoy Award for Public Engagement and Leadership, the MN APTA Outstanding Physical Therapy Student Award, and the President’s Student Leadership and Service Award.  Receiving a Masters of Arts in Cell and Molecular Biology from St. Cloud State University and a Bachelors of Arts from St. Olaf College, Jason is a former faculty member of the Fairview Sports Physical Therapy Residency Program. He also received specialized training through the Minnesota Sports Medicine Sports Physical Therapy Residency and received his board certification as a Sports Physical Therapy Clinical Specialist through the American Physical Therapy Association.  Jason is also a Clinical BikeFit Pro Fitter.  As an avid snowboarder, cyclist, runner and Nordic skier, he enjoys spending his time outdoors with his family.

"Megan Kemp gave a lot of encouragement and stressed the importance of doing the exercise every day! After the 2 months I did the exercise twice a day. That helped me finish therapy in 4 months." -- R.L., Manhattan Client

View more testimonials from Excel PT clients »