Blog Archive
Physical therapy is a natural and effective approach to rehabilitative care used to treat injuries, chronic and acute pain, and movement dysfunction. Treatments typically include targeted exercises, massage, and therapeutic modalities such as heat, ice, blood flow restriction, and taping. At Princeton Sports and Family Medicine, P.C., our team of...
Patellar tendonitis, also known as jumper's knee, is a common overuse injury characterized by pain and inflammation in the tendon that connects the kneecap (patella) to the shinbone (tibia). This condition often affects athletes involved in sports that require repetitive jumping and landing motions, such as basketball, volleyball, and track...
The knee’s strength and mobility come at a cost. It can become overloaded under the stress of competition or through the repeated motions during workouts. However, planning and preparation can reduce the risk of knee injury. At Princeton Sports and Family Medicine, P.C., we’re here to help. As sports medicine...
Golfer's elbow, known medically as medial epicondylitis, is a common overuse injury characterized by pain and tenderness on the inner side of the elbow, where the tendons of the forearm muscles attach to the bony bump (medial epicondyle) on the inside of the elbow. Despite its name, this condition can...
Tennis elbow, clinically known as lateral epicondylitis, is a common overuse injury characterized by pain and tenderness on the outer aspect of the elbow, often radiating down the forearm. Despite its name, tennis elbow can affect individuals engaged in various repetitive activities, such as painting, gardening, and typing. While conservative...
The rotator cuff, a group of muscles and tendons surrounding the shoulder joint, plays a critical role in stabilizing and facilitating movement of the shoulder. However, rotator cuff injuries are a common source of pain and disability, particularly among athletes, manual laborers, and individuals engaged in repetitive overhead activities. While...
Hamstring injuries, characterized by tears or strains in the muscles at the back of the thigh, are a common affliction among athletes and individuals engaged in physical activities. These injuries can range from mild discomfort to severe pain and functional impairment, often leading to prolonged recovery periods and increased risk...
In the realm of orthopedic medicine, the quest for innovative therapies to alleviate pain, expedite recovery, and promote tissue regeneration has led to the emergence of Platelet-Rich Plasma (PRP) therapy as a promising solution. Amidst a plethora of treatment options, PRP stands out for its potential to harness the body's...
Understanding Beta Granules: Beta granules, like their alpha counterparts, are specialized organelles found within platelets, the smallest cellular components of blood. While alpha granules contain growth factors and cytokines primarily involved in tissue repair and angiogenesis, beta granules house a distinct array of proteins, including adhesive glycoproteins such as fibrinogen...
Understanding Alpha Granules and their Significance: Alpha granules are specialized organelles contained within platelets, the smallest cellular components of blood primarily known for their role in clotting. These granules serve as storehouses for a myriad of bioactive substances, including growth factors such as platelet-derived growth factor (PDGF), transforming growth factor-beta...
Understanding Arthritis and Its Challenges: Arthritis encompasses a spectrum of conditions, with osteoarthritis (OA) and rheumatoid arthritis (RA) being the most prevalent forms. OA, often referred to as "wear-and-tear" arthritis, results from the breakdown of cartilage in the joints, leading to pain, stiffness, and decreased mobility. RA, on the other...
Understanding Platelet-Rich Plasma: Platelet-Rich Plasma (PRP) is a concentrated solution derived from the patient's own blood, containing a higher concentration of platelets than usual. Platelets are tiny blood cells primarily known for their role in clotting; however, they also house a treasure trove of growth factors and proteins essential for...
For runners seeking to enhance performance, prevent injuries, or address persistent discomfort, understanding their running biomechanics is crucial. Enter video gait analysis—a powerful tool that provides a detailed look at how a runner moves. Identifying Running Form Issues: Video gait analysis allows runners and coaches to identify subtle flaws or...
Understanding Fat Adaptation: Fat adaptation involves training your body to utilize fat more efficiently as a fuel source during endurance activities. Typically, the human body relies on carbohydrates for quick energy, but as glycogen stores deplete during prolonged exercise, the ability to burn fat becomes crucial for sustained performance. Benefits...
Fueling Before the Run: Carbohydrates as the Primary Energy Source: Carbohydrates are the body's preferred energy source during endurance activities like running. Consuming a balanced meal rich in complex carbohydrates, such as whole grains, fruits, and vegetables, before your run provides sustained energy. Timing Matters: Aim to eat a pre-run...
Understanding Stress Fractures: Stress fractures are small cracks or breaks in bones, often caused by repetitive stress and overuse. In runners, these injuries frequently occur in weight-bearing bones like the shins, feet, and hips. Poor nutrition can contribute to decreased bone density, making runners more susceptible to stress fractures. Nutritional...
Understanding RED-S: RED-S is a condition that occurs when there's an imbalance between energy intake and energy expenditure, affecting both male and female athletes across various sports, including running. Previously known as the Female Athlete Triad, RED-S encompasses a broader range of symptoms and impacts both genders. Effects of RED-S...
Understanding Running Volume: Running volume refers to the total distance covered in a given time frame, typically measured in miles or kilometers. Whether you're a seasoned marathoner or a beginner tackling your first 5K, the volume of your runs plays a significant role in your overall training and, subsequently, your...
Understanding Hallux Rigidus: Hallux rigidus is characterized by stiffness and limited range of motion in the big toe joint. This condition often results from wear and tear, arthritis, or injury, leading to pain and reduced flexibility. Runners with hallux rigidus may experience discomfort, especially during toe-off phases of running. Adapting...
Understanding Patellofemoral Syndrome: Patellofemoral Syndrome is characterized by pain around or behind the kneecap, often exacerbated by activities like running, squatting, or climbing stairs. It results from imbalances in the muscles around the knee, malalignment, or overuse, leading to irritation of the patellofemoral joint. Adapting Running Technique: Runners with Patellofemoral...
The Mechanics of Arm Circumduction: Arm circumduction involves a circular motion where the arms swing forward and backward during each stride. This natural movement serves as a counterbalance to the leg motion, aiding in balance and stability. While it may seem like a secondary aspect of running, the way you...
February may not be prime time for baseball in New Jersey, but major league spring training games start at the end of the month. For pitchers of any age, it’s also time to work on form to avoid repetitive strain overuse injuries in the elbow and shoulder. Overhead throwing places...
Understanding Hip Drop: Hip drop occurs when the pelvis tilts, causing one side to dip lower than the other during the running gait cycle. This asymmetry can be caused by weak hip abductor muscles, imbalances in strength and flexibility, or improper running mechanics. Runners with hip drop may experience discomfort,...
Understanding Poor Posture and its Impact: Poor posture involves the misalignment of the spine and body, often characterized by slouched shoulders, rounded back, and a forward head position. When this posture carries over into running, it can have several negative effects: Reduced Lung Capacity: Hunched shoulders and a forward head...
Understanding Vertical Oscillation: Vertical oscillation refers to the vertical displacement of the runner's center of mass during each stride. It is the "bounce" or "spring" in your step as you run. While some degree of vertical movement is natural, excessive oscillation can lead to inefficiencies and increased energy expenditure. Factors...
Understanding Trendelenburg Gait: The Trendelenburg gait is a distinctive walking or running pattern characterized by the dropping of one hip when the opposite leg is lifted. This abnormal gait is often indicative of weakness or dysfunction in the hip abductor muscles, particularly the gluteus medius. The gluteus medius plays a...
Understanding Sesamoiditis: The sesamoid bones are small, pea-shaped bones embedded in a tendon beneath the big toe joint. These bones act as a fulcrum, providing leverage for the tendons that control the toe. When excessive stress or repetitive impact is placed on these bones, inflammation and irritation can occur, leading...
Understanding Plantar Fasciitis: Plantar fasciitis is the inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. The condition is characterized by sharp pain, especially during the first steps in the morning or after prolonged...
Understanding Overstride: Overstriding occurs when a runner's foot lands too far in front of their body during each stride. Instead of the foot landing under the hips, overstriders reach out with their leading foot, resulting in a braking effect that can lead to a cascade of negative consequences. Impact on...
What are Metatarsal Stress Fractures? Metatarsal stress fractures are tiny cracks in the long bones of the foot, often caused by repetitive stress and overuse. Runners, especially those who engage in long-distance running or have sudden increases in training intensity, are particularly susceptible to these fractures. One key factor...
What is Pronation? Pronation refers to the natural inward rolling motion of the foot during the running or walking gait cycle. It is a crucial part of the body's shock absorption mechanism, helping to distribute the impact forces evenly. Pronation occurs in three main phases: supination (outward roll), pronation (inward...
Powerhouse of Propulsion: The glute muscles, comprising the gluteus maximus, gluteus medius, and gluteus minimus, are the powerhouse of propulsion during running. The gluteus maximus, the largest of the three, is especially crucial for extending the hip joint, propelling the body forward with each stride. Stability and Balance: The gluteus...
Understanding the Basics What is Biomechanics? Biomechanics is the study of the mechanical aspects of living organisms, including humans. In the context of running, it involves analyzing the forces, motion, and energy involved in the act of moving from one place to another. Key Components of Running Biomechanics Foot Strike...
Understanding Biomechanics Biomechanics can be broadly categorized into two main branches: statics and dynamics. Statics focuses on the study of objects at rest, while dynamics involves the analysis of objects in motion. In the context of living organisms, biomechanics investigates how forces and torques affect their structure and function. One...
It’s traditional at the start of the New Year to set forth new goals for yourself. It’s logical that improved health and fitness make the wish list of many. But a busy life often interferes with making your plans a reality. Converting your workout goals into ongoing healthy exercise habits...
Some pain after exercise is normal. Exerting muscles creates micro-tears that build back stronger during the recovery phase. It’s how you build strength. However, you can take exercise too far. For example, someone new to the gym could overexert themselves in intensity and form. A more experienced athlete may also...
After most orthopedic surgeries, you won’t be able to return to your favorite activities immediately because it can cause more injuries, frustration, and a longer healing time. To expedite your recovery after surgery, utilize individualized and goals-based physical therapy. Physical therapy helps you overcome physical restrictions and limitations after surgery...
A concussion is more than a bump to the head. It’s actually a mild traumatic brain injury (TBI) that can permanently impact your memory, mood, or cognition without the proper care. In fact, an untreated concussion can cause lasting sleep disturbances, light sensitivity, and even personality changes. While only about...
Vestibular rehabilitation is a unique form of physical therapy that targets your inner ear to treat balance disorders. Your inner ear isn’t just responsible for your ability to hear. In fact, structures within also help you maintain your balance. Your inner ear has three sections: the cochlea, semicircular canals, and vestibule....
Women 21 years and older with a history of being sexually active need pap tests as part of routine women’s health care. The Pap test screens for cell changes on your cervix, which may indicate active cervical cancer or increased risk. While starting any type of cancer screening in your early twenties...
Every minute of every day, your heart continuously pumps oxygenated blood throughout your body. Simultaneously, deoxygenated blood removes waste and travels back to your heart. Blood pressure is a measurement that describes the force of blood against the walls of your arteries as this exchange occurs. Any time you get...
Sports injuries can occur in two ways: suddenly or over time. Injuries that happen over time occur less dramatically than acute injuries, but they can be just as harmful to the body or an individual’s long-term sports potential. Repetitive stress injuries are damage to joints, muscles, bones, nerves, or ligaments...
You’ve probably heard of the hormone insulin, but you may not fully understand what it is or how it affects your body. Because insulin plays an essential role in your health, it’s worth taking a few minutes to learn about it. Our primary care providers at Princeton Sports and Family...
The shoulder is a common location for injuries and conditions, including sports injuries, that lead to persistent pain. In fact, it impacts millions of Americans. If you have shoulder pain, knowing that many others also experience it probably won’t make you feel any better. But you can feel good knowing...
Physical therapy (PT) offers an excellent treatment option for many people. It incorporates a range of all-natural approaches designed to reduce pain, improve flexibility, build strength, increase functionality, expand range of motion, improve blood flow, and support the body’s healing process. At Princeton Sports and Family Medicine, P.C. of Lawrenceville, New Jersey, our...
Injuries to the anterior cruciate ligament, or ACL, are fairly common, affecting hundreds of thousands of Americans each year. When you injure your ACL — a ligament in your knee — the ligament over-stretches or tears, often during athletic activity. Your ACL is located deep within the middle part of your knee....
If you’re carrying around extra pounds, you’re not alone. According to the National Institutes of Health, about 30% of adults in the United States are overweight, 42% are obese, and 9% are severely obese. Excess weight isn’t just an appearance issue. Weighing more than is healthy can contribute to a...
If you’re like most people, you take pain-free hips for granted. You walk, jog, bend, stretch, and go about your daily routine without ever thinking of your hips and hip joints. But if you start experiencing hip pain, which often originates in the hip joints, you go from taking your hips...
Upper back pain, lower back pain, neck pain, and radiating pain in your hips and buttocks can all put the brakes on your lifestyle, reducing your range of motion and leaving you uncomfortable and unable to stand up straight or rest comfortably. This can be especially challenging if you want...