- Men's Health, Physical Therapy, Women's HealthGeneral Page Tier 3BlogDry needling is a technique that has been around for decades, yet many people remain unfamiliar with it. Specially trained physical therapists use dry needling to relieve pain and improve range of motion for patients. Dry needling evolved from trigger point therapy. Muscles often form trigger points, or contracted knots, if they’re stressed or strained. “Dry” refers to the fact that no fluids, such as anesthetics or saline, are injected into the trigger point. What is occurring at the cellular level with dry needling is a complex process. However, a shortened version is the needle inserts into a trigger point in the muscle, which elicits a twitch response. This causes the body to activate an immune response to help healing and decrease pain. In addition, increased blood flow to the area occurs. The needles are single-use, thin filiform needles, similar to those used for acupuncture. The gauge and length of the needles may vary. Dry needling is not the same as acupuncture, even though similar needles are used. Acupuncture is based upon traditional Chinese medicine, while dry needling is based upon Western medicine. Traditional Chinese acupuncture uses needles to direct energy, while physical therapists use dry needling to release tight muscles. With acupuncture the needles go into meridian pathways, while with dry needling the needles go in to trigger points to reduce pressure and pain. Dry needling often evokes a localized twitch response that helps decrease muscle contraction, improve flexibility and decrease pain. Dry needling can help many chronic and acute conditions. This includes conditions where manual physical therapy techniques haven’t reduced pain sufficiently. Dry needling can help treat many diagnoses including, but not limited to, chronic neck and back pain, headaches, and overuse injuries. Overuse injuries include tendinitis of the rotator cuff, tennis elbow, runner’s knee, etc. Not everyone is an ideal candidate for dry needling. While dry needling can benefit many, there are some who are not good candidates. This includes those with needle phobia or who have a history of an abnormal reaction to an injection. Those with lymphedema or who are in their first trimester of pregnancy may not be ideal candidates either. Dry needling is not for those with unmanaged blood-clotting or immune-system disorders. Plus, the American Physical Therapy Association does not recommend dry needling for children younger than 12. Always check with your medical provider or physical therapist if you have concerns. Trigger points are often the result of lack of mobility of a joint, muscular weakness, repetitive stress and/or improper movement patterns. They are the “effect.” In order to restore normal function, we must treat the “cause.” Dry needling is just one tool a physical therapist may use in your treatment plan to achieve this goal. Authors Melissa Lambiasi, DPT, is a physical therapist certified to perform dry needling with Anne Arundel Medical Group (AAMG) Physical Therapy. She works in AAMG Physical Therapy’s new Severna Park office and can be reached at 443-481-1140. Originally published April 18, 2018. Last updated July 8, 2019.
- Orthopedics, Women's Health, Pediatrics, WellnessGeneral Page Tier 3BlogWhen it comes to back-to-school sports injury prevention, we hear a lot about how to protect our young athletes from sports-related injuries. As a former quarterback and now team doctor for several local college and high school football teams, as well as the Chesapeake Bayhawks, I know there’s good reason for these safety precautions. But as an orthopedic surgeon and father of a daughter, I know there’s a fact that parents of our young female athletes need to know: Female athletes are up to eight times as likely to suffer an anterior cruciate ligament (ACL) injury as male athletes. In fact, a recent University of North Carolina School of Medicine study found a sharp 59 percent increase in the number of ACL reconstruction surgeries performed in females aged 13 to 17 in the last 13 years. The ACL runs diagonally in the middle of each knee. It controls rotational movement and prevents the tibia from sliding out in the front of the femur. A torn ACL is a serious, potentially career-ending sports injury. Surprisingly, more than two-thirds of ACL injuries involve little or no contact with another player. The rates of ACL injuries are higher for jumping and cutting sports. These include soccer, basketball, volleyball and lacrosse. Non-contact ACL injuries result from things like: Sudden change in direction. Cutting movements. Landing from a jump incorrectly. Pivoting with your foot firmly planted. ACL injuries and female athletes I start seeing these injuries appear in my office as female athletes enter puberty. In order to help prevent these injuries, it’s important to understand the hormonal changes and anatomical differences between boys and girls that develop during puberty. Boys entering puberty are flooded with testosterone, which allows them to more easily add lean muscle mass and lose body fat. Added muscle often makes them stronger, but less flexible. On the other hand, the increased estrogen levels that girls experience makes their ligaments lax. Girls often have better overall body flexibility compared to boys. While this increased flexibility can be a competitive advantage, it can lead to increased risk of injury if there isn’t enough muscle to keep joints in stable, safe positions. Estrogen also has less of an effect than testosterone on lean muscle mass gains, and actually increases body fat percentage in females going through puberty. This combination of increased laxity, less lean muscle mass gains and higher body fat percentage is thought to be related to the greater rate of ACL tears in female athletes. Is there a way to identify females at an increased risk for ACL tears? Yes, there’s a two-legged jump test that a coach, trainer or parent can give: Jump off of a stair or box and land with your hips, knees and ankles in line with each other. This shows the athlete’s landing technique and whether there’s good core, hip and thigh strength. If your knees buckle inward or assume a “knock knee” posture, that’s a sign of muscle weakness and shows an increased risk for ACL tear. Athletes at risk can start jump training and other strengthening exercises to help decrease their risk of ACL tears. Other preventative measures include: Do strength training for core, hip and pelvis, and thigh muscles. Start balance and stability training to increase the ability of all muscles to work in unison surrounding the hip, knee and ankle joints. Learn how to safely accelerate, decelerate, jump, land and cut. Begin proper training prior to the start of sports season. Many female athlete ACL injuries can be prevented with early detection and putting into practice strength and stability training. Author Daniel Redziniak, MD, is an orthopedic surgeon with Luminis Health Orthopedics and is board-certified in sports medicine. His office can be reached at 410-268-8862. Originally published Aug. 14, 2017. Last updated July 8, 2019.
- Men's Health, Women's Health, Heart CareGeneral Page Tier 3BlogEven if you successfully make diet changes at home, it’s easy to falter when you go out to eat. The reality is nowadays, Americans are spending approximately 43 percent of our food dollars on food outside the home, compared to 26 percent in 1970. If we are going to drive our health in the right direction, we must be conscious of the choices we make while eating out. Before your next meal out take these tips to heart, and you’ll go a long way toward eating healthier. 1. Understand Your Power When you go out you’re footing the bill, so understand the power you have over the choices you make. It starts at the beginning, with the choice of restaurant. Most of the time, you do have a choice for where to go, so research your options online. Once you’re there, feel free to make special requests to get the meal prepared in a healthier way—you are paying the bill. 2. Know Before You Go A lot of restaurants offer their menus online, so look up your options. Often we eat with our eyes first, so rather than be tempted by something you see walking in, select a healthy option before you go. You’ll likely make the best meal choices by choosing in advance rather than potentially being rushed or tempted at the restaurant. Plus, you may be able to do more research, like finding out calorie counts or ingredients online. 3. Avoid the All-You-Can-Eat Specials and Buffets They may seem like a bargain, but you may pay the price with your health since you’re encouraged to overeat. Buffets are often filled with the cheaper fried or overly processed foods. 4. Choose Wisely Choose seafood, chicken or another lean meat for your entree. Or, try a vegetarian option. Make smart choices for how your entrée is prepared. Steamed, broiled, baked, grilled, poached or roasted are generally the best options. Remember fifty percent of your plate should be a vegetable. 5. Put the Fixings on the Side If you’re not prepared to give up the fixings—butter, sour cream, dressings, gravies, etc.—order them on the side. You’ll be able to control how much is used versus allowing the restaurant to drench your food. 6. Watch Your Portion Size Just because the restaurant serves you a super-sized portion doesn’t mean you have to eat it all. Often meals are two times the size you really need, so decide in advance to eat half your meal and box up the rest for another time. If you worry about self-control, order smaller portions or order an appetizer with a side salad. And if you follow this advice don’t feel you have to deny yourself dessert. Choose a lighter option, like fresh fruit or sorbet. Or, order a dessert your whole table can share so that you’re only indulging in a few bites. LHAAMC’s comprehensive nutrition services provide nutrition coaching to individuals of all ages. We can help you optimize your nutritional health and get results. Also, LHAAMC offers a full-range of Healthier U events and workshops. Author By Ann Caldwell, nutritionist and registered dietitian at Anne Arundel Medical Center. To reach her call 443-481-5555. Originally published March 29, 2015. Last updated July 5, 2019.
- Physical TherapyGeneral Page Tier 3BlogFrom personal trainers to coaches and even apps on our phone, today we have an abundance of resources to help improve our athletic abilities for all levels of play. Unfortunately, sports can lead to injuries. And when that happens, the key to getting back on the field, the court, the track, or simply everyday life, is the way you recover. Recovery can be quick or can take time, depending on the injury. At clinics with sports performance zones, like that available at Anne Arundel Medical Group (AAMG) Physical Therapy – Jennifer Square, physical therapists can combine traditional physical therapy with sports performance practices to support an individual’s ability to perform at their peak level and recover successfully. READ MORE: AAMG Physical Therapy opens new location at Jennifer Square You might not realize it but your recovery period has many benefits, which is why you should take it seriously. Below are some ways physical therapy can change your sports performance: Avoid training hazards and future injuries. Training with a physical therapist whose expertise is in both sports and rehabilitation can help you get back in the game better than ever before. A provider can help you heal and perform at your highest level while also showing you how to avoid potential training hazards or future injuries. This maintenance approach is similar to how we see a dentist several times a year for preventative care and not just before having a cavity or tooth pain. Gain an edge in sports or higher-level hobbies. Of course, as a patient, you must be willing to work to bridge the gap between rehabilitation and performance. Look for a program that provides a personalized exercise program for sport-specific training, total body strength, power, stamina, flexibility and movement. Spot incorrect patterns of movement. Identifying muscle weaknesses, tightness and coordination problems can help you avoid injury and move more efficiently within your sport of choice. For example, if you are concerned with keeping up with the pace of play or feel like you can’t hit the ball as well as you should, seek a physical therapist who can correct improper movement patterns to help you get back on the court – better, faster and stronger. Perform exercises in a controlled, comfortable environment. Perform higher-level exercises in an environment with skilled experts prior to doing them on your own. If you pair that with innovative techniques, you can easily access parts of recovery not typically available in traditional physical therapy clinics. For example, think instrument-assisted soft tissue massage, cupping, blood-flow restriction training and dry needling. Authors James Bickley, PT, DPT, is a physical therapist at AAMG Physical Therapy’s Jennifer Square location. He can be reached at 443-481-1140.
- General Page Tier 3Blog‘Tis the season for maximizing our produce intake, and farmers markets are an excellent place to start. We know most Americans are not consuming enough fruits and vegetables, and we know taste is the number one motivator for eating them. Farmers market produce tastes better because it is picked ripe when it is at peak freshness, flavor and nutrients. It is the perfect combination of great taste at great prices. Pick Your Shopping Strategy For the clever shopper, there are two strategies to get the best result out of the farmers market. If you want your pick of the most beautiful, magazine-shoot-quality produce imaginable, you will need to arrive before the crowds. If you want deals, however, go ahead and sleep in. Often if you go at the end of the day, you can walk away with tomatoes at a ridiculously cheaper price. Unfortunately the down side to this would be if you wait until the end of the day the tomatoes may not be the prettiest or there might not be any left. If you have a sense of adventure, you can prepare foods based upon whatever deals you can find. Talk With the Farmers Talking with the farmers is a great idea if your goal is to buy organically grown foods. Shopping at a farmers market is a good way to get locally grown foods, but it is not necessarily a guaranteed way to get organic foods. Some farmers say they use organic methods, but choose not to submit to the process required to legally use the term. Some farmers use a mixture of organic and conventional methods. Other farmers make absolutely no claim to being organic, while some are permitted to call themselves “organic” but may not be “certified organic.” You need to ask, “Is your produce locally grown, and are you certified to be an organic farm?” The AAMC Farmers Market is open Fridays from 10:30 am – 1:30 pm through Oct. 25. It is held in the Hospital Pavilion South (ground level) located at 2001 Medical Parkway. Authors By Ann Caldwell and Maureen Shackelford, nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them call 443-481-5555. Originally published June 26, 2015. Last updated June 24, 2019.
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