Toni, a 30-year-old professional stunt woman, has a 3-year history of right wrist trauma and pain. She came to us after numerous treatments, injections, braces, splints, and diagnostics.
We asked Toni to list her current problems:
-Right shoulder blade: Feels like there’s a “bubble” that seizes up my entire right side into my neck and down my arm when I breathe. My boyfriend took a massage gun to it, and it hasn’t helped. The pain causes headaches. This has been an on-and-off problem
-Left knee: discovered there’s misalignment. There’s a pain in that shin through the ankle when I run, which I believe stems from the knee
-Left bone under big toe: This was a fracture that I think never healed right. Can feel it if I jump or run a little bit. The solutions are insoles or a cushy cut-out place there that I’ve never used.
-Right hip: unable to bring the leg up straight all the way. Feels like there’s a blockage in the thigh. Nothing painful, just not full motion
-Right wrist: everything
Toni also wrote out her functional goals:
-Wrist mobility and strength: hold and swing weapons. Do a push-up/handstand. Swing and grab a bar out of mid-air. All in all, trusting my wrists
-Core strength: I feel this is a base for anything I do and my core just isn’t strong. This could help with handstands, swinging weapons, and falling
-Jumping far/high: Getting the fast twitch muscles back, which helps with speed of performance
-Shoulder mobility and strength: Similar to wrists, being able to trust my shoulders not to collapse. Would like to be able to do a handstand. Box and throw punches without the impact causing pain
-Leg flexibility: Realistically, I’d like all-around flexibility, but the leg is the biggest one. But flexibility with strength is the goal. For kicks!
Yes, this is a lot more I do. Am I overwhelmed? No, because I follow a logical treatment system. Following our MovEvolution Treatment Pyramid ensures that I don’t miss any steps in Toni’s care and will keep us both on the same page regarding her treatment protocols and progression.
This is Toni’s 4-6 week prescription:
The more she knows, the better she grows. This is a great opportunity to address Toni’s prognosis, plan of care, pain maintenance, and basic upper extremity anatomy and physiology.
One size does not fit all. We need to give Toni options so she may choose the appropriate tool at the appropriate time. For Toni, we discuss and describe:
Why this before mobility and strength? Like any other joint, establishing proper alignment not only protects the joint but puts Toni’s muscles in better “power positions”, where they can exert more force with less effort. Skipping this step may reinforce habitual poor posture and muscle imbalance.
With Toni, we emphasize improved postural awareness of both her wrist (especially when loading) and her rounded scapulae.
Gaining more wrist real estate will be a slow and gradual process, guided by pain and where we are in the healing process.
Toni’s recent MRI came back negative, and we are well beyond the acute phase of her injury.
We’re going to mix it up with Toni to introduce a gradual program in mobility intensity.
Hold 30 seconds 3 sets
Use the non-injured hand to gently stretch the wrist into end range (all directions)
Contract 5 seconds, 5 sets
Gently stretch to end range. Gently resist the movement. Repeat.
1 minute x 5 sets
No instructions are needed. Use the muscle of the injured wrist to travel around the world, exploring new territory. Add a little overpressure with the help of the other hand if tolerated. Pain should not creep past 2 out of 10!
Chronic arm and shoulder pain can lead to neck and spine misalignment. We recommend the Bretzel as part of Tony’s home program for enhanced spinal rotation. Perform it 10 times on each side.
Wrist injuries are tricky. With Toni, we keep the rehab and return-to-play protocols simple. We start with a solid foundation of education and pain modulations and slowly start to challenge the soft tissue and joint ranges of motion and load tolerance in well-aligned positions.
Tune in next newsletter to see Toni’s progress and treatment plan updates.
Dealing with an injured wrist, arm, or shoulder? When it’s time to find a rehab professional, choose someone who truly gets your sport! Look for a specialist who incorporates “sports-specific” training into your treatment plans, ensuring your recovery is both effective and efficient. No, your path to getting back in the game starts here!
My Magic Trick: Making my joint/muscle pain disappear (at 57) I’m tired of my pain.This…
The wrist joint is complicated. The wrist joint can be stubborn. The wrist joint…
In my MovEvolution rehab and recovery tool box, I always carry my sports taping supplies.…
Sports tape is a spectacular tool to add to your sports rehab and recovery toolbox. Sports…
Our Brazillian Jui Jitsu practitioner, Chancey, has a cranky, right knee. His main complaint is…
As a Physical Therapist and Strength and Conditioning Coach, when I screen my clients’ muscle…
View Comments
Your blog is a testament to your passion for your subject matter. Your enthusiasm is infectious, and it's clear that you put your heart and soul into every post. Keep up the fantastic work!
Hi my family member! I want to say that this post is awesome, nice written and come with approximately all significant infos. I would like to peer extra posts like this.
If you're looking for reliable and professional roof repair services in Long Island, look no further. Roof Repair Long Island offers expert solutions for all types of roofing issues—from leaks to storm damage. Their skilled team ensures durable repairs that protect your home and increase its value. Highly recommended for timely, affordable, and quality roofing services!
Fantastic site Lots of helpful information here I am sending it to some friends ans additionally sharing in delicious And of course thanks for your effort
The clarity and precision in your writing are impressive. It makes complex topics accessible to everyone.
Your blog has quickly become my go-to source for reliable information and thought-provoking commentary. I'm constantly recommending it to friends and colleagues. Keep up the excellent work!
Buy Alprazolam Online Fast Delivery
Buy Clonazepam Online Without Prescription USA
Buy Codeine Cough Syrup Online
Best Place to Buy Citra Online