Motion Stability's Blog

What can I do for knee pain? by charlestlee

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Brian Yee PT, MPhty, OCS, FAAOMPT

Treating knee pain depends on the location and severity of the symptoms. If it is swollen, you should apply cold packs, compress, and elevate it to reduce swelling. You should consider contacting a qualified physician or physical therapist to assess your injury. 

If things are clear for any significant injury – and as swelling calms – determining where the location of knee pain helps guide things you can do to treat it.

Commonly pain is in either behind the knee cap or along the inside border. You may get a diagnosis of chondromalcia patella or patelofemoral pain which indicates that your knee cap is not tracking correctly along its groove. And with this pain, and most other types of knee pain – the pain usually originates from poor lower extremity mechanics, not just at the knee itself but at the hip and foot as well.

You have to look at the knee as a junction between two different stilts, one from above from the hip and femur, and one from below from the ankle/foot and shin. If the hip and/or ankle/foot are do not have the proper strength or flexibility many times the knee suffers increased stress and torque to it.

Exercises are then based on not only getting the knee stronger – but also improving the flexibility/strength of the entire leg.


Are crunches the best exercise to eliminate my back pain? by charlestlee

Brian Yee PT, MPhty, OCS, FAAOMPT 

No. There is a misunderstanding that the stronger your abs are, the better it is for your back. Although strong abs can help stabilize your spine, current research indicates that there are different roles of muscles in the trunk. Generally speaking, the smaller muscles of your spine called ‘local’ muscles help stabilize the spine in low load situations such as prolonged standing, sitting, and light movements such as bending to brush your teeth. While, there are ‘global’ muscles that are the larger muscles –  such as the rectus abdominis, obliques, and back paraspinal muscles that are designed more for movement, power, and stabilization at higher impact.
It is important to have both ‘local’ and ‘global’ systems working correctly. The ‘local’ muscles – transversus abdominis, pelvic floor, and diaphragm help provide intra-abdominal pressure to your trunk. This pressure is similar to a sealed can of soda that maintains the carbonation of a drink. If you were to open the can, you would lose its pressure. Similarly, research from the University of Queensland suggests that with back pain the smaller muscles lose control and thus your intra-abdominal pressure is not as effective to stabilize your spine. Also, along the back of your spine is a muscle called the multifidus. The deeper portions of it run vertebra to vertebra and they are also designed to provide stability to the spine.
We can utilize real-time ultrasound imaging to visualize and cue a client to contract the ‘local’ muscles correctly. Once the ‘local’ muscle work correctly, it is important to do exercises that integrate the ‘global’ muscles – not just with the abs, but also the muscles around the trunk. It is much more effective to do exercises that coordinate the use of these muscles rather than just doing abdominal crunches. Please consult with a qualified health practitioner to guide you through the proper exercise progression

What stretches should I do before I workout so I do not get back pain? by charlestlee
Brian Yee PT, MPhty, OCS, FAAOMPT
There are many stretches you can do to help loosen your back up before you work out. Please keep in mind  that stretching does not guarantee that your back will not hurt – as there other causes of back pain than just tight muscles. Some light stretches you can do to loosen your back include:
Pelvic tilts: Laying on your back with knees  bent – rock your pelvis back – flattening your back against the bed and return to neutral, and if it doesn’t bother you progress to arching your back a small amount. Oscillate back and forth.
Knee to chest: Bring one knee up to your chest, stretching your hip and your back. You can progress to both knees to your chest.
Trunk rotation: Laying on your back with knees bent and together slowly let your knees go to one side – allowing your trunk to rotate. Switch to the other side. If that does not bother you, you can progress to have one leg straight and let the other knee hook over it allowing the spine to rotate more. There should be a slow stretch in your spine.
Cat / Camels: On you hand and knees – you can arch your low back up and down. Focus on a slow stretch trying to move from your lower back and pelvis. Many times people arch their
backs but move mostly from the mid-back or thoracic spine, which does not stretch the lower back as well.
Prayer stretch: On your hand and knees – sit your bottom down to your heels and reach out along the ground with your arms to stretch your lower back. Take your arms and trunk side to side to feel more of a stretch along your sides of your back as well.
Please consult with a qualified health practitioner such as a Physical Therapist to recommend the proper stretches and form.

Weakness is the core problem! by BCollier

Do you think you have a strong core?  The latest trending exercise for core enthusiasts is at Motion Stability! Redcord is  gaining popularity in the world of  wellness and with elite athletes as a strengthening appartaus which emphasizes perfect form and maximizes muscle specificity!  The advantages of redcord as an exercise also play a key role in the world of rehabilitation for the correction of movement dysfunctions found in musculoskeletal pain and chronic pain.

Redcord Training

Redcord was featured in a recent edition of Marie Claire magazine! Check out the article here: