Hip Labral Tear Recovery Timeline: Treatment Breakdown

hip labral tear hip pain torn labrum hip

A hip labral tear involves damage to the labrum, the ring of cartilage located on the outside rim of the socket of your hip joint. This is precisely where the thigh bone (femur) meets the pelvis (ilium). Tearing can be a result of repetitive twisting, cutting and pivoting movements, common among athletes who participate in sports like hockey, soccer, football, ballet or any other activities that require a lot of sudden movements and directional changes. A hip labral tear could also occur as a result of structural abnormalities that you’re born with, made worse by excessive wear and tear or a trauma that causes an injury or dislocation to the hip. However it occurs, if you’re experiencing a deep ache in the front of your hip or groin, pain that increases with prolonged sitting or walking, stiffness in the hip or symptoms such as clicking and locking, it’s possible that a hip labral tear is to blame.

Although the timeline for hip labral tear recovery varies depending on your specific injury, if you require surgery, you should expect about 4 months of one-on-one treatment with your physical therapist and roughly 6-9 months before you feel 100% again. It’s important to note that not all hip labral tears require surgery. Often times, physical therapy and exercises to stabilize the joint can help patients avoid surgery all together, even with the presence of a tear. If your condition does require surgery, the following timeline will give you some insight into what to expect during your physical therapy treatment process.

*Please note, the recovery times included in this timeline are general estimations and may not correlate with your specific situation.

hip labral tear torn labrum hip hip bursitis

0 Weeks: Prehab Prior to Surgery

So you’ve suffered a hip labral tear and you know that you need surgery. Did you know there are steps you can take prior to surgery to help expedite recovery? The amount of time you spend in prehab depends on a few different factors and is sometimes, unfortunately, dependent on your insurance plan. If you’re limited to 20 visits per year for instance, your physical therapist may have to save some of your PT sessions for post-op but if you have more visits available to you, prehab can take a bit longer. If you have comorbidities, or other limitations or disorders that could complicate the recovery process, this could also delay things.

When you begin prehab, your physical therapist will conduct a full body assessment to check for limitations in range of motion and strength to get an idea of what sort of plan of care your condition requires. If weakness is the main issue, you may be OK with just a few sessions to educate yourself on the post-op rehab process and to get a good idea of what lies ahead. You and your physical therapist will work together to create a prehab program to make sure that you’re entering surgery as strong as possible. Pain management strategies will be discussed as well as methods to strengthen weakened muscles, especially in the glutes, core and legs. This will help you maintain better strength with functional activities.

Torn Labrum Hip Bursitis Hip Stretches Surgery

0-4 Weeks: Post-Surgery Baby Steps

The amount of time after your surgery that you must wait before beginning any sort of physical therapy treatment is dependent on your surgeon’s specific protocol. Once your physical therapist and surgeon have come up with a good time to begin rehabbing your hip labral tear, your PT will ease you into an initial treatment plan that aims to reduce any swelling and pain, improve mobility with precautions/limitations and restore normal gait patterns. The progress you make during this period is dependent on your overall comfort level during mobility exercises and stretches. Because you’re still recovering from surgery, most activities should be avoided during this stage. To protect the repair limitations that are put on the hip, it’s important that certain movements are abstained from. Some physicians may ask you to use crutches with partial weight-bearing to reduce stress and load on the hip / repaired structures.

Your physical therapist will work on your soft tissue and muscles to improve tone and reduce pain. They’ll also prescribe range of motion exercises to help with mobility. It’s common to ease into exercising by riding an upright stationary bike to assist with range of motion. Your PT will guide you through initial exercises to ensure that you’re performing them correctly and with the right precautions. They’ll talk you through the best way to go about staying within range of motion restrictions as you go about daily activities as well. Manual therapy techniques will be utilized to help with passive range of motion through various movements. This helps to promote blood flow to the hip, decreasing swelling and inflammation within and around the joint.

The initial rehabilitation phase may be scary at first but your PT is there to help minimize your pain. It’s their responsibility to make your recovery as efficient as possible while working within your pain tolerance and not pushing you to the point of discomfort.

Physical Therapy Labral Hip Tear Hip Pain Surgery Upright Bike

4-8 Weeks: Keeping it Moving

As you begin moving more comfortably, your physical therapist will work even more to restore full range of motion, improve your strength and stability, normalize your gait and begin focusing more on increasing leg strength. In this phase of rehab, you should see decreased pain and improvements in range of motion, strength and stability. You should also notice the ability to walk further without pain and see progress with the ease of going up and down the stairs. It may be common to experience fatigue when performing weight-bearing activities so any high impact movements should be avoided.

Appropriate activities during this phase of recovery include walking short distances (gradually building up to 1 mile). You can also continue with the upright bike and begin to add resistance about six weeks post-op. Swimming and elliptical training can usually begin around week 8 as long as there is not a lot of pain. Your PT will help you through exercises that focus on hip strength and stability and continue to work on strengthening your glutes, legs and core muscles. There will be more focus on balance and stability as well. If you’re still experiencing a significant amount of pain at the 8 week mark or recovery, your PT will help you modify your activities outside of physical therapy to get a hold on your current threshold to activity. Pain may be the result of weak musculature which would explain why if you’re too active, fatigue sets in and muscles and joints can start to compensate which may cause discomfort.

8-12 Weeks: Beginning Lower Extremity Workouts

2-3 months after your surgery, your goal is to continue building strength and endurance and to train your stability. You’ll know that you’re progressing well if you see an improved tolerance to weight-bearing activities and a decrease in your level of pain. High-impact activities, such as jumping, should still be avoided but walking and stationary biking should continue. Your physical therapy treatment will begin to introduce body weight squats and various other strengthening exercises. Double and single leg closed-chain exercises may be included such as step ups, step downs, lunges, and single leg balance training. Depending on your progress and pain level, your PT may include manual therapy techniques to stretch your muscles and mobilize your joints.

Torn Labrum Hip Physical Therapy Surgery Hip Pain Post op

12-16 Weeks: Back to Jumping

If all is going well around 4 months post-op, you should begin dynamic drills to introduce jumping, agility and running into your plan of care. You’ll continue working on strength, endurance and balance training with the idea that your endurance shows improvement with all activities. It’s important to continue discussing with your physical therapist and surgeon the activities that you should avoid, as it will vary person to person. At this point in your physical therapy treatment, there should be less reliance on manual therapy techniques and more of an emphasis on exercises and self management of your recovery. Exercises included may focus on single limb strength and balance, non-loaded / loaded jumping, agility drills and a return to running program. As a patient, the best thing you can do is to stay compliant with your home exercise program so that you can maintain the gains you’ve achieved during your PT treatment.

4 Months+: Getting Back to Regular Life

Depending on your condition and unique body, it could take anywhere from 6-9 months before you feel 100% again. As mentioned above, staying compliant with the home exercises provided by your physical therapist is the best way to ensure the strength and mobility you’ve achieved continues. Consult your physical therapist if there is any doubt about returning to a certain activity or if you have questions with your home exercises.

Get to Know Your PT: Cami Hatch, DPT

Denver Physical Therapy Cami Hatch

Therapydia Denver physical therapist Cami Hatch takes some time to talk pelvic health PT, the importance of being a good listener and changing up her workout routine.

“It’s important to challenge the body in different ways. Try new things and be adventurous!”

When did you know that you wanted to be a physical therapist?

I took some time off after I graduated from undergraduate and got a job working as a PT aide. I really enjoyed the environment and working with people and I liked that I could stay active throughout the day while still challenging my mind.

What is the biggest challenge involved in being a PT?

I would probably say dealing with the healthcare system. It’s challenging to have to consider how the patient’s insurance will affect their treatment.

How do you like to stay active?

A little bit of everything; running, yoga, hiking, weights. I recently started biking a little more too. I like snow sports in the winter. I snowboard mostly but I am trying to get into cross country skiing.

What’s your favorite song to get you motivated?

I could never pick just one, it varies monthly. Right now I have a lot of 90s hip hop on my running playlists. I’m also a big fan of the 60s and 70s.

What surprised you the most about the physical therapy profession?

The plethora of different theories and beliefs that PTs have. There are so many different treatment options and programs that sometimes it can get a little overwhelming. I try to learn from all the different approaches and take what I can from each one.

Are you currently pursuing any further education/certifications?

I try to take continuing education courses as often as I can. I think eventually I will consider getting a women’s health certification.

What do you wish everyone knew about PT?

From a women’s health/pelvic floor perspective, I wish people knew more about what Pelvic Floor PT is in general. People are often told that medication or surgery is the only option when in fact there are other things we can try. I also wish more women would come in after childbirth. I think people assume that since the female body is designed to give birth, everything will be fine but in reality it is a trauma and it’s important to make sure the muscles and tissues recover fully to regain strength and function.

What is the most important personality trait that a PT must have?

I think it’s really important to be a good listener. Listening to how a patient feels and what their thoughts are about their pain/recovery helps to determine how to approach treatment. I think this is especially important with my women’s health/pelvic floor patients because their pain/issues may have more of an impact on their psychosocial health and personal relationships. It’s important to consider the patient as a whole person rather than just an injury/diagnosis.

What’s your go-to breakfast?

Sprouted wheat bagel with peanut butter and coffee.

What do you do to de-stress/unwind?

It depends on the day. Sometimes I like to go for a run, it helps to organize my thoughts and get out my energy. Other times I enjoy reading, yoga and meditation.

Finish this sentence: On Saturday mornings, you can usually find me…

Well every other Saturday I am working. Otherwise probably sleeping in and trying to convince my boyfriend to go trail running with me.

What is your favorite piece of wellness advice?

Change it up. I think it’s easy to get into a specific routine and to do the same things all the time but it’s important to challenge the body in different ways. Try new things and be adventurous!

Click here to learn more about Cami and the other physical therapists at Therapydia Denver.

Get to Know Your PT: Sara Vengrove, Therapydia Denver Physical Therapist

Sara Vengrove Therapydia Denver Physical Therapist

Therapydia Denver physical therapist Sara Vengrove takes some time to talk about the importance of being personable as a PT, her love of hiking and the song that puts a little bounce in her step.

“Get outside, sleep well and practice strategies for good mental health!”

When did you know that you wanted to be a physical therapist?

I took a friend to physical therapy after they had surgery in college. I liked the comfortable vibe in the clinic and I thought “I could do this.” I had always enjoyed science courses as well as interacting with people. Thus, this profession was the perfect fit for me.

What do you consider to be the biggest challenge involved in being a PT?

I would say time management. We treat a lot of patients and it’s important to learn how to be efficient with your documentation so you aren’t doing paperwork late into the evening.

How do you like to stay active?

I love to hike, run and do yoga. Since moving to Colorado, I think I’ve been hiking every week!

What’s your favorite song to get you motivated?

“You Make My Dreams Come True” by Hall & Oates. It is my go-to song to listen to while walking to work. Gives a little bounce to my step!

What surprised you the most about the physical therapy profession?

I would have to say the lack of public awareness of what we as physical therapists are trained to do. Physical therapists are experts in the musculoskeletal system and we have the knowledge to diagnose, treat and prevent many conditions.

Are you currently pursuing any further education/certifications?

I completed a fellowship in manual therapy one year ago so I’ve been utilizing a lot of those skills in my practice since then. Additionally, I became certified in dry needling and plan to take the level 2 course in the upcoming months.

What do you wish everyone knew about physical therapy?

That for most conditions, conservative treatment (i.e. physical therapy) should be the first line of treatment prior to surgery or medications.

What’s your go-to breakfast?

Scrambled eggs with spinach and cheese. And of course, coffee.

What is the most important trait that a PT must have?

I think being personable and having good communication skills are some of the most important traits. Our goal as physical therapists is to meet the patient where they are and to help them achieve their goals so having a good relationship with the patient is essential.

What do you do to unwind/de-stress?

Head to the mountains for any outdoor activity, write letters to my close friends, eat mint choc chip ice cream, lounge in the hammock.

Finish this sentence: On Saturday mornings, you can usually find me…

Finding a breakfast sandwich to eat on my drive to the mountains or going for a run in a park.

What is your favorite piece of wellness advice?

Get outside, sleep well and practice strategies for good mental health!

Click here to learn more about Sara and the other physical therapists at Therapydia Denver.

4 Exercises for a Stronger Pelvic Floor

pelvic health physical therapy strength exercises women's health

As a part of Therapydia’s Pelvic Floor Dysfunction Treatment, our physical therapists help patients to eliminate symptoms of pain and discomfort by strengthening weakened muscles and relaxing muscles that may be too tight. Along with manual therapy techniques, stretching, and patient education, custom exercises are prescribed to patients in order to increase hip and core strength to provide the necessary tools to eliminate symptoms of pelvic floor dysfunction. Below are a few example exercises utilized in pelvic health physical therapy.

Bridge with Hip Adduction

This exercise increases core activation to help strengthen and stabilize your muscles.


• With your knees bent and your feet on a flat surface, squeeze the Pilates ring using your inner thigh muscles so that your knees, ankles and hips are all in one line.
• Hold this position as you lift your hips up, squeezing through the glute muscles.
• Maintain a tight core throughout to avoid any arching of the back and to ensure proper glute activation.
• Hold for a few seconds at the top and return to the starting position.

Side-lying Hip Abduction

Hip abductor muscles are important muscles that not only contribute to our ability to stand, walk and rotate our leg with ease, but also ensure that the pelvis is stable and functioning properly.



• Lie on your side with your bottom knee bent for stability.
• Roll the top hip forward and contract the lower abs to prevent any arching of the low spine.
• Lift the top leg straight up with the toe pointed forward and squeeze the leg up and slightly back.
• You should feel this exercise in the posterior glute and not in the front or the side of the hip.

Clamshells

Clamshells help to stabilize the pelvis by strengthening the surrounding musculature. Strong hips are important when it comes to the function of your pelvic floor and the prevention of pelvic pain and incontinence.



• Start on your side in a fetal position. Keep the top hip rolled forward and the heels together as you lift the top knee up using your glute muscles. This exercise should be felt in the back of the hip, not in the front, side of inner thigh.
• Make sure that you are not rolling the top hip back as you are lifting your knee.
• Keep the core engaged throughout the entire movement.

90/90 Heel Taps

90/90 heel taps engage the abdominal muscles to promote pelvic stability.



• Start on your back, contract the low abs and lift both legs up to 90 degrees of hip and knee flexion without letting the lower spine come off the table.
• Squeeze the belly button toward the spine and keep the pelvis stable as you tape one heel to the table and bring it back up.
• Alternate legs and make sure that you are not arching through the lower spine.
• Perform this exercise to fatigue.

If you experience any pain with these exercises, stop immediately and contact a Therapydia physical therapist.

What is Visceral Mobilization?

visceral mobilization manipulation physical therapy treatment denver

Part of the manual therapy umbrella, visceral mobilization (aka visceral manipulation) is a hands-on treatment technique used to mobilize the organs.

When everything in your body is working properly, all of your organs should move and slide over each other smoothly. Unfortunately, strain, overuse or poor posture can cause organs like the kidneys, bladder and intestines to get a little “sticky” which may lead to your internal tissues binding together. This can create adhesions which, once formed, may cause areas of tension that make the organs stick together. This can lead to discomfort and decreased function.

Visceral Mobilization is helpful for those who have had any type of abdominal surgery including hysterectomy, C-section, GI surgeries, etc. It can also be beneficial for those who have a lot of scar tissue, common in athletes who play sports with a lot of blunt-force trauma such as football or hockey. The same way that we get scar tissue in the knee joint, scar tissue can form around the organs, limiting motion. This scar tissue is actually formed by your body as a type of protection. Visceral mobilization can be very relevant for lower back and hip pain and may also help with digestion issues like constipation. Though it may seem like a massage as your physical therapist is performing visceral mobilization, they’re not actually changing the tissue. Instead, they’re attempting to elicit a neurological response or more simply, trying to direct the brain’s attention to a specific area in order to get the tissue to relax.

This video created by Albert W. Stern explains the process in a very simple, straightforward way:

Strength Exercises for Baseball Players

overhead-athlete-baseball-physical-therapy

Strength training is extremely important for baseball players when it comes to working on things like shoulder stability, injury prevention and maintaining strength throughout the season. Now that baseball season is in full swing, we at Therapydia wanted to provide some great exercises for overhead athletes.

Many of the exercises below are focused on the backside of the shoulder because when an athlete throws forward, all of the deceleration components (everything that slows the arm down) is on that backside. The posterior rotator cuff is one of the main stabilizers of the shoulder and it needs to be really strong in order to protect your arm during a throwing motion. These exercises are designed to increase strength and support during that overhead movement as well as to help increase the compressive forces of the arm bone into its socket to avoid excess strain from the torque when you throw.

Exercise 1: Internal Rotation at 90/90

 

• Close the resistance band in a door and hold your arm out to the side, as if you’re getting ready to throw.
• Rotate your arm forward until your forearm is parallel with the floor. Hold and return to the upright position. Repeat.

Exercise 2: External Rotation at 90/90

 

• Face the door and hold your arm out to the side, elbow bent to 90 degrees and your palm facing forward.
• Rotate your hand up and away from the door. Briefly hold the position and then bring your arm back down. Repeat.

Exercise 3: D2 Flexion

 

• Start from your opposite hip, arm held down across your body.
• Keep your left arm stationary and move your right arm diagonally through the midline while you rotate your shoulder up and away from your body.

Exercise 4: Band-Resisted Overhead Throw

 

• Perform the throwing motion with a resistance band.

Exercise 5: Sidelying External Rotation

 

• Lie on the side of your non-throwing arm, place a rolled-up towel under your throwing arm to maintain a neutral shoulder.
• Keep your arm at a 90 degree angle and lift your hand without rotating your trunk or bringing your shoulder blade back too far.

Exercise 6: Sidelying Shoulder Flexion

 

• Lie on the side of your non-throwing arm. Keep your free arm straight.
• Holding a small dumbbell, follow a horizontal plane and lift your arm up (there shouldn’t be any pain with this movement).

The combination of some of these exercises and making sure that you have appropriate mechanics and mobility through your shoulder can help to prevent injury and avoid wear and tear throughout your season.

Simple Movements for Neck and Upper Back Pain Relief

neck pain relief back pain relief

Therapydia physical therapist Aaron Page, DPT gives us a couple of quick tips to alleviate neck and upper back pain. These simple exercises can be performed almost anywhere and can help you break out of that slouching position that is so easy to fall into. Sure, you may get a couple of odd looks in the office but these stretches will keep your neck and back moving to decrease pain associated with poor posture.

Spine Extension & Pec Stretch

This movement uses the back of your chair and helps to extend through your thoracic spine and stretch out your pec muscles.

• Find the tight spot right at the base of your thoracic spine.
• Interlace your hands back behind your head. Keep your elbows tucked and pointing forward. Keep your head relaxed.
• Tuck your head in and come up over the top of your chair.
• Move up or down an inch or so to find the stiff spot in your upper back.

Make sure that you’re not hyperextending through your low back but emphasizing movement through your upper back to help offload your neck. If the height of your chair isn’t cutting it, use a small towel roll to pin the spot right underneath the area of your stiff upper back.

Lats & Chest Stretch

This doorway/wall exercise works on extending through your upper back, stretching out your lats and the front of your chest. It’s sort of a double dip between a stretch and a thoracic spine mobilization.

• Position yourself a comfortable distance away from the wall, hands in.
• Push your butt back, keeping your spine in a neutral position.
• Look straight down and think about sinking your chest bone down towards the floor.
• Stretch down along the other sides of your arms and move through your upper back.

Dynamic Pec Stretch with Trunk Rotation

• Place your forearm up against the doorway. Bring your opposite foot forward so that you’re in a neutral position.
• Take a small lunge and add in a rotation away from the door jam so that you’re pulling from your pec and not just the front of your shoulder.
• Rotate back one step and repeat. Make sure that you’re pulling through the front of your chest.

Learn more about Neck Pain / Back Pain

Get to Know Your PT: Aaron Page, Therapydia Denver Physical Therapist

Therapydia Denver physical therapist Aaron Page takes some time to talk smoothies, his recent move to Colorado, and what he wishes everyone knew about PT.

“The best workout plan is something that’s sustainable. In order to create lasting change, it needs to be approachable and repeatable.”

When did you know that you wanted to be a physical therapist?

Like a lot of physical therapists I know, I was an athlete growing up and had my fair share of injuries, so I was exposed to PT early and often. I got to know a great PT in my area when I was 15 or so, and he was a clear example of someone who cared about his patients and I wanted to be a practitioner like that. I guess I officially knew in undergrad when I decided to switch my major from Biology to Health and Human Sciences and move forward to grad school with being a PT as my goal.

What is the biggest challenge involved in being a PT?

The biggest challenge for a PT (besides the paperwork) is not falling into specific patterns of treatment. It’s easy to start going down similar paths of rehab with patients that may be exhibiting similar characteristics. The important thing to keep reminding yourself that each patient is unique and small nuances in care can make a big difference, so you need to be constantly reflecting on your choices and adapting to new information.

How do you like to stay active?

I recently moved to Colorado so anything I can do outdoors like hiking or biking has been great. I’m a fan of resistance training too and try to incorporate that into my treatment sessions, so I’m training in the gym as well to make sure I don’t ask my patients to do anything I can’t do.

What’s your favorite song to get you motivated?

It’s kind of obscure, but my go-to song for motivation is “Quiet Little Voices” by We Were Promised Jetpacks. I like songs that build throughout and this one does that really well. It’s super helpful on a run when the tempo picks up and the band gets louder as you go on.

What surprised you the most about the physical therapist profession?

Realistically I think what most surprised me was the difficulty of navigating the healthcare system. It seems like it should be something that works for you when you need it, but often times we’re faced with the challenge of trying to provide quality care within the confines of an insurance plan that makes it difficult for patients and practitioners to access all of the benefits they pay for each month with their premium. It seems crazy to me to have to justify care in certain situations that warrant it and still have hoops to jump through to make it happen.

Are you currently pursuing any further education/certifications?

I’m in the process of reviewing to get my CSCS (Certified Strength and Conditioning Specialist) and plan on getting my OCS (Orthopedics Certified Specialist) in the next few years. In the mean time I’m looking to take a course on Functional Range Conditioning to update on some movement systems.

What is the biggest misconception you hear from new patients?

The biggest misconception I get all the time is that PTs just do massage and stretching. Though those can be helpful in their own way and are sometimes incorporated in a treatment plan, physical therapy is much more than that. I wish everyone knew that PTs are movement experts and evaluating how your body moves and can (or cannot) control movement is a unique and challenging aspect for clinicians. I always try to emphasize that the more active a patient is in their treatment the better the outcomes.

What’s your go-to breakfast?

I’m usually trying to get something quick, so I’m a big smoothie guy. My go-to is usually spinach, almond butter, bananas, some sort of berry and almond milk. It’s either that or some Greek yogurt, raspberries and granola. I basically eat the same thing every morning haha.

What is the most important personality trait that a PT must have?

Most importantly, physical therapists have to be compassionate. Truly listening to your patient and finding a way to meet them where they are is crucial. If you don’t value your patient’s goals as your own, it can be tougher to get them there.

What do you do to de-stress/unwind?

I usually try to read. I bounce back and forth between fiction and non-fiction, but it’s easy for me to get caught up in what I’m reading and it helps to take my mind out of its normal space.

Finish this sentence: On Saturday mornings, you can usually find me…

On my way to find an egg-everything bagel and an iced coffee treat.

What is your favorite piece of wellness advice to offer?

The best workout plan is something that’s sustainable. Sometimes we ask our patients to do a lot in the name of rehab, but what we’re trying to instill more often than not is consistency. In order to create lasting change, it needs to be approachable and repeatable.

Click here to learn more about Aaron and the other physical therapists at Therapydia Denver.

Get to Know Your PT: Josh Hardy, Therapydia Denver Physical Therapist

Therapydia Denver physical therapist Josh Hardy takes some time to talk about his love of the mountains, staying active year-round, and how a high school basketball injury led to a career in PT.

“Find fun things to do that will keep you fit. You’ll never work out another day in your life.”

When did you know that you wanted to be a physical therapist?

When I was a junior in high school. I fractured my pelvis during a basketball game and ended up doing a fair amount of PT to get ready for track season. Spending time with my physical therapist got me interested in anatomy and biomechanics and I never looked back.

What is the biggest challenge involved in being a PT?

Honestly, the paperwork. It is tough to give your patients what they need and deserve in each visit while staying on top of your charts. In a busy week, you can easily end up doing 10-15 hours of paperwork on top of seeing 40 hours worth of patients.

How do you like to stay active?

In the summertime I love to hike, cycle, camp, and fly fish. In the wintertime I love to snowboard and snowshoe.

What’s your favorite song to get you motivated?

“17 Years” by Ratatat. It can get me excited to do anything from snowboarding to paperwork. That song just really gets me going.

What surprised you the most about the physical therapist profession?

How much health insurance influences care. In situations where a lot of rehab is needed (ACL reconstruction, rotator cuff repair, etc.), you really have to look at the patient’s insurance situation and strategize about how to ensure that they make a full recovery within the confines of their benefits.

Are you currently pursuing any further education/certifications?

Next on my continuing education list is definitely a shoulder course. Bigger picture, I’m always considering going back to get my PhD and someday contribute to the PT profession as an educator.

What do you wish everyone knew about physical therapy?

With most insurance plans you can come straight to physical therapy. If you have a musculoskeletal issue, you can often save yourself a copay and potential added costs of imaging by going to the practitioner that is ultimately going to get you healthy again (your PT).

What’s your go-to breakfast?

2 farm freshies sunny side up, 1 strip of bacon, wheat toast.

What is the most important personality trait that a PT must have?

You have to be outgoing and enjoy speaking with people. A big part of the job is having 15 to 20, 30-minute conversations per day.

What do you do to de-stress/unwind?

I like to get out of the city and up into the hills. It doesn’t really matter what I’m doing, I’m always happy if I’m in the mountains.

Finish this sentence: On Saturday mornings, you can usually find me…

Heading west on I-70

What is your favorite piece of wellness advice to offer?

Find fun things to do that will keep you fit. You’ll never “work out” another day in your life.

Click here to learn more about Josh and the other physical therapists at Therapydia Denver.

3 Exercises for Plantar Fasciitis Pain

3 exercises for plantar fasciitis

As one of the most common sources of heel and foot pain that we encounter in physical therapy, plantar fasciitis can often show up without warning, becoming a constant source of pain and disability. If you’re experiencing any symptoms of plantar fasciitis—pain with the first step in the morning, discomfort in the heel or arch while walking after prolonged sitting, or a sensation of a lump or rock in the shoe—early treatment is key to avoiding long-term problems and more aggressive treatments like injections or surgery. If you have heel or foot pain, try these three exercises to strengthen key muscle groups and reduce the amount of force that is placed on your plantar fascia during weight-bearing activities.

Leg Wave

The leg wave strengthens the hip abductor musculature to keep too much stress from falling on the arch of your foot and irritating the plantar fascia.

1. Lying on your side, lift your leg and turn it slightly inward.

2. Bring the entire leg forward and then backward, trying to draw a perfectly level line.

Calf Stretch with Arch Support

This exercise stretches the musculature that ultimately becomes the plantar fascia.

1. Get into standing position with one foot about two feet in front of the other, front leg slightly bent.
2. Place a towel under the arch of the affected foot in order to keep a neutral position and to isolate the stretch and the correct tissue. Feel the stretch in your calf.

3. Move the foot forward and perform the same stretch with a slight bend in the back knee.

Great Toe Extension

Decrease pain of the first steps in the morning with this stretch that can be performed before you even get out of bed.

1. Sitting up, cross your leg over the unaffected leg.
2. Grab your first toe and pull it back.

3. Using the knuckle from your other thumb, move your thumb up from the heel to the toe as you use the other hand to pull the toe back.

4. Repeat 20-30 times before placing weight on the foot.