Posts Tagged ‘pain’

Relationship of Shoulder Flexibility, Strength, and Endurance to Shoulder Pain in Competitive Swimmers

Monday, January 18th, 2010

A common complaint of competitive swimmers is shoulder pain. The purposes of this study were to: 1) provide normative data on shoulder flexibility in swimmers, 2) determine if a correlation exists between shoulder flexibility and pain, and 3) determine the correlation between strength and endurance ratios to shoulder pain.

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Relationship of Shoulder Flexibility, Strength, and Endurance to Shoulder Pain in Competitive Swimmers


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7 Simple Exercises to Help Fight the Aches and Pains of Air Travel

Monday, January 18th, 2010

Long periods of immobility, in cramped quarters such as long plane flights increases the risk of blood clots also know as deep vein thrombosis (DVT). With the vacation season fast approaching it is important to remember these simple seated exercises to keep blood flowing, joints mobile, and the muscles relaxed while in flight.

American Physical Therapy Association In Flight Fitness Guide

Heel Raises – Sit with feet flat on the floor, about hip-width apart. Lift heels so that only toes and the balls of the feet are on the floor. Hold for 5-10 seconds and lower feet back to the ground. Repeat 10 times.

Toe Lifts – Sit with feet flat on the floor, about hip-width apart. Lift toes and balls of the feet so that only the heels are on the floor. Hold for 5-10 seconds and lower feet back to the ground. Repeat 10 times.

Ankle Circles – While sitting, lift right leg slightly off the ground and rotate the foot clockwise, making a circle in the air. Do this 15 times clockwise, then 15 times counterclockwise. Repeat with left leg and foot. Alternatively, trace the letters of the alphabet in the air with the right, and then the left, foot.

Overhead Stretches – Stand and reach arms straight up and stretch. Slowly lean to the left, then to the right, bending at the waist. Repeat this action five times to each side, holding each for 5-10 seconds. If you are unable to stand and stretch, then reach arms straight up while seated. If you have room, slowly stretch to each side as well.

Back Twists – While sitting, reach the right arm across the body and grab the left armrest. Slowly turn the torso and head as far to the left as is comfortable. Hold for 5-10 seconds, repeat five times, and then switch sides.

Curl Downs – While sitting, pull stomach and chin in _ and gently curl trunk down very slowly, reaching hands to the floor. Hold for 5-10 seconds _ then uncurl slowly back up. Repeat five times.

Toe-Heel Walk – When walking down the aisle of the plane, walk on your toes one way and then return to your seat by walking on your heels.

Heather Torris, DPT, ATC
Oakmont Orthopaedic & Sports Physical Therapy Center
Member of the American Physical Therapy Association