508-660-1110 1333 Main Street, Suite G ∙ Walpole ∙ MA ∙ 02081 info@mwphysicaltherapy.com

Rene came to Motion Works Physical Therapy after undergoing a right total hip replacement. Rene lives in Walpole and dealt with hip arthritis for a long time before having surgery.

When we started working with her, she had some definite goals. “I have a couple of goals,” Rene said when discussing her treatment. “Unfortunately, my left hip needs to be replaced as well, which will be done in October. My immediate goal is to strengthen my right side so that it will be strong enough when I have my next surgery, to make it a bit easier. I am trying to look forward and I will definitely come back to Mike, as soon as I am cleared for outside PT after this second surgery. My goal at that time will be to strengthen and get me back to enjoying life – I certainly didn’t like being held back as I have been for the past couple years. My long-term goal is that I would like to take yoga one day. In the past couple of years, I have not been able to get down to the floor and up, which my ortho said he was not surprised when he saw x-rays of how bad my hips were with the bone on bone and I had no range of motion in my right and limited in my left.”

Rene realizes that hip replacement is a surgery with a lengthy recovery time and is practical about her treatment. “While Mike is encouraging, he is also realistic. Baby steps for me since I lack confidence after all this time of being in pain. While I know my long-term goal won’t happen in a couple of months, I’m hopeful with Mike’s help I’ll get there.”

Four weeks after surgery, Rene started attending PT twice a week. We have worked on stretching her hip and lower extremities to improve her range of motion. Performing progressive strengthening has helped improve her tolerance to walking and also helped with transfers and using the stairs. Rene has made great progress and will be transferring to an independent home exercise program soon.

Rene has been very pleased with her treatment here at Motion Works. “I cannot emphasize enough how highly I recommend Mike and Motion Works and I have told everyone who needed a recommendation. For me, I did not want to go to a place as I did in the past where you are often in a room with 5 therapists and many patients – and most of the time the therapists are talking amongst themselves without much coaching to their patients – I was uncomfortable in those situations.  Most definitely not so with Mike! If you’re looking for someone who is going to be make you his priority and who is informative and caring, there’s no doubt in my mind he will help you.”

If you have recently had an orthopedic surgery, give Motion Works Physical Therapy a call at 508-660-1110, email Mike at This email address is being protected from spambots. You need JavaScript enabled to view it., or browse our website. Don’t forget to follow us on Facebook and Twitter for more blogs and tips on staying injury free.

 

I’ve been an active runner for a long time.  I ran in high school and college and now I run for stress relief (which it is great for!). Here’s the problem though. We all struggle with finding enough time in the day to do the things we like. Runners like running...and truthfully, not much else.  Many of the runners I see at Motion Works express their concern that they would like to avoid injuries and also improve their performance. My answer is straightforward:

Start including strength training.

To many runners, the idea of adding strength training is foreign and many just avoid it. They think that it will slow them down, but I assure them that nothing can slow them down as much as an injury can.

Strength training can improve the muscles ability to accept load. The lower the tolerance to load, the higher the risk of injury. By improving this load tolerance, you will decrease your risk of injury. In addition, research has shown that strength training is also beneficial for your running economy, in that your muscles will use less oxygen at the same pace.

While every runner is different and there is no real ‘one size fits all’ approach, most runners are typically weak in the glutes. To pinpoint where your personal weaknesses may lie, you can talk to us here at Motion Works Physical Therapy, or if you are not in the Walpole area, to a PT in your hometown.

A very basic exercise program to increase a runner’s strength is the following:

Frequency 2-3x week

Goblet Squats – Hold a weight at your chest.  Bend your knees and sit you hips backward. Do not allow your knees to go in front of your toes, fall inwards towards one another, or outwards away from one another. Repeat 

 

 . 

 

Single Leg Deadlifts – Stand on one leg with your knee slightly bent. Hold a small weight in your opposite hand. Bend forward at your waist, reaching toward the floor with the weight. Return to upright.  Repeat.

 

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Lateral walking – Wrap a resistance band around your ankles. Walk in a straight line to the side approximately 20-25 feet, keeping your knees relatively straight. Do not lean to the side with your trunk as you walk. Walk both to the right and left.

 

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Single Leg Glute bridge – Lie on your back with one knee bent and the other leg straight off the floor.  Raise your hips off the floor, keeping your pelvis level.  Repeat.

 

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Single Leg Calf raises – Stand on one leg, holding onto something sturdy for balance. Raise your heel off the ground and then slowly lower yourself back down.  Repeat.

 

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And remember as you train, runners should increase their total running amount by NO MORE than 10% per week. Be sure to get a good, quality pair of running sneakers and change them every 300 to 400 miles.

You may need exercises more specific for you. We here at Motion Works Physical Therapy are available to help you and create a program specific to your unique needs. Visit our website or call 508-660-1110 to make an appointment.

Motion Works is happy to introduce our June Patient of The Month: Seamus. Seamus came to Motion Works PT after he underwent an ACL reconstruction surgery to his right knee.  He is a member of Merrimack College’s Division II Men’s National Lacrosse Championship Team.  Unfortunately, he tore his ACL in practice during the season and wasn’t able to compete in the championship game. “I’m just about 13 weeks into a 9 to 12-month recovery. My goal is to gain as much strength and mobility as possible, so I can get back to lacrosse next spring.”

Seamus spent the first eight weeks of his recovery doing rehab with the training staff at Merrimack.  Since returning home to Walpole for the summer he has been diligently attending physical therapy here at Motion Works .  Seamus’s treatments start with an active warm up on the bike.  He then goes through a series of foam rolling and stretching, before Mike does manual mobilizations of his knee cap and manual stretching.  He is currently performing a series of progressive strengthening and balance exercises while we wait for him to be cleared by his surgeon to begin running and jumping drills.   His motivation to return to lacrosse is apparent every day as he comes to his physical therapy sessions ready to work hard.

Seamus is also expected to go to the gym to ride the bike, stretch, and practice various exercises on his days off from physical therapy. Look for him throwing out the first pitch at Fenway Park next month as the Red Sox celebrate Merrimack’s National Championship win!

When asked if he would recommend Motion Works PT, Seamus is enthusiastic in his reply. “Absolutely! Every session of physical therapy is personalized by Mike. There is a new challenge every day to overcome, eliminating boring repetition that you might find elsewhere.”


If you or your athlete are recovering from an injury or experiencing any discomfort or pain, give Motion Works Physical Therapy a call at 508-660-1110, email Mike at This email address is being protected from spambots. You need JavaScript enabled to view it., or browse our website. Also check us out on Facebook and Twitter for more tips on staying injury-free.

I think we can all agree that sitting is pretty comfortable.  When you sit you use a lot less energy than when you stand or walk.  We’ve all been sitting our whole lives.  Chances are you are sitting right now when you read this.  I read everywhere that “sitting is the new smoking”. Research has linked sitting for prolonged periods with a number of health concerns, including obesity, diabetes, hypertension, heart disease and even anxiety and depression. So yes...in our modern world it appears that sitting IS the new smoking!

But is sitting really the problem? Or just in-activity? An analysis of 13 studies of sitting time and activity levels found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of dying posed by obesity and smoking.  It would seem that more moving contributes to better health. As a physical therapist, I have seen and worked with many patients who have problems from too much sitting.

And consider this: No matter how comfortable you are while seated, prolonged static posture is not good for your spine. You will lose mobility in your hamstrings, hip flexors, and mid-back. You will lose the ability to engage your core, as the chair is doing the work for you and you don’t have to use your core.

 

How can you combat this?

1.      Keep moving – get up often every 30 minutes. File something or get a drink.  Set a timer on your phone to remind you to stand or just stand while talking on the phone. If you have an Apple watch or other fitness device, you can set it up to remind you to move each hour. You will get a gentle tap with a message to move around.

2.     Get a standing adjustable desk. You’ve probably seen commercials for these types of desks. If they are out of your budget, you can also re-think a taller bureau or other piece of furniture and use that as a standing desk.

3.     Incorporate a few exercises into your day to combat the effects of sitting on your low back.

If you sit all day you are likely going to have flexed posture at your shoulders, tight hips and weak gluts.  To counter this, try these exercises throughout the day. 

 

Foam Roll Thoracic Extension

Purpose: Counter flexed posture at the shoulders

Plan: Lie on top of foam roll with it perpendicular to your mid back. Tighten your core so the movement comes from your mid-back, not your low back. Lean shoulders backwards towards the floor. Move the foam roll up your back, leaning backwards at each segment to mobilize your thoracic spine into extension. 

Hip Flexor Stretch

Purpose: Improve mobility of the hip and pelvis

Plan: Get into a half kneeling position. Place your knee on a soft pillow or cushion as needed. Stay upright and gently tuck your hips forward until you feel a stretch on the front of your hip and thigh. Avoid arching your back. Hold for 30 seconds and repeat on the both sides.

Scapular Squeezes

Purpose: Facilitate your scapular muscles       

Plan: Sit or stand.  Draw your shoulder blades back and down. Hold for a few seconds. Repeat.

Bridging

Purpose: Facilitate your glut muscles

Plan: Lie on your back with your knees bent, feet flat.  Raise your hips off the floor and squeeze gluts. Avoid hyperextending at your back.Hold a few seconds. Repeat.

These exercises are really just the basics. You may need exercises more specific for you and your posture. We here at Motion Works Physical Therapy are available to help you and create a program specific to your unique needs. Visit our website or call 508-660-1110 to make an appointment.

Michael Wezel

All this marketing and blogging stuff is new to me. I was advised to keep trying....here it goes!!!! I guess the 1999 Suffern High School Year Book Committee didn't know how to spell "hurdle."

When I was 16 years old, being a runner defined me. I was so passionate about being a good hurdler and sprinter. I was good at it and it made me happy. Running gave me a sense of purpose and self-worth.

I ran every day. I was always jumping over things, sprinting down the hallways at school, and running at track practice. All of that activity caught up with me junior year. I hurt my hip flexor during the winter track season and couldn’t get over the hurdles without throbbing pain. I tried to stretch it every way I knew how. I iced it constantly, but nothing seemed to help. I had to stop running and was devastated.

New Years Resolution

Most of the gyms in Walpole and around the country have probably been pretty crowded over the past week. One of the most common New Year’s resolutions people make is to work out more, lose weight and be healthier over all. This is a great idea, but it’s important to do it in a safe and healthy way. It’s easy to over-exert yourself when beginning a new exercise routine. Here are a few tips for the New Year to help you avoid an injury, such as tendinitis, a muscle strain or plantar fasciitis.

A proud member of

APTA

 

1333 Main Street, Suite G
Walpole, MA 02081

Phone # 508-660-1110
Fax # 508-660-1088
info@mwphysicaltherapy.com

Providing Physical Therapy for:

Walpole ∙ Sharon
Foxboro ∙ Norfolk
Norwood ∙ Medfield
Canton ∙ Westwood

And surrounding communities.

Business Hours

Appointments Available

Mon - Thu

 7:00am - 8:00pm 

Friday 7:00am - 5:00pm
Saturday By Appointment only