How Physical Therapy Increases Strength

viagra samples You may have thought, “I wish I were stronger” because you were having difficulty doing something, such as opening a bottle of ketchup, picking up an obese child or putting a heavy suitcase in an overhead bin. Strength is a nice asset, but what is it and how do you get it? Some say that strength is being powerful enough to complete a task. Close, but not correct. Power is the amount of work you can do relative to time, so if you can lift something heavy but it takes a long time, you aren’t considered a powerful person.

source link how-physical-therapy-increases-strengthFrom a sports medicine perspective, strength is defined as the maximum amount of tension a muscle can generate. Note that muscles can only pull on the bones they attach to; they cannot “push” bones apart. Therefore, the more pulling force your muscles can generate, the stronger you are. Further, muscles won’t contract unless directed to do so by the brain (except in certain neurological problems, such as after a stroke). In other words, to develop physical strength, your brain must be strong enough to make the effort to send adequate neurological signals to your muscles to contract.

best place to buy discount soft viagra now Therefore, in order to increase physical (and mental) strength, you must train muscles near their maximum tension capacity. To put this in perspective, if you can lift 100 pounds off the ground only once with maximum effort, then the muscles involved in this activity (e.g., thighs, hips, back) can only generate enough tension to lift 100 pounds once. However, to safely get stronger, your exercise program should include repetitions that cause exhaustion around 10-20 repetitions, which in this example will probably equate to 65-70 pounds. Performing strengthening exercise where you’re limited to less than 10 repetitions due to resistance increases injury risk dramatically and is not recommended (Arch Phys Med Rehab 2007, Med Sci Sp Exerc 1997, 2014).

comprare viagra 5 mg We use an “exertion scale” to make sure you are training hard enough to progress, but not too hard that could hurt you or make you want to quit exercise altogether. This scale goes from 0 to 10, where 0 is “no effort”, 5 is “strong effort” and 10 is “max effort”. Research shows that in order to improve strength, you should work at a level of 6 to 8 on this exertion scale (Arch Phys Med Rehab 2007, 2012; Med Sci Sp Exerc 2001, 2010).

lasix dosages In general, physical therapy programs do not push patients hard enough to elicit strength improvements because physical therapists (PTs) are not formally trained in strength training. Physical therapy schools do not include courses in strength training, so PTs must acquire it elsewhere on their own. This is why all PTs at c.h. Physical Therapy are required to complete a week-long in-house training course in exercise prescription before seeing patients; it facilitates consistent, credible treatment plans regardless of location. Since 1999, portions of the course have been taught to hundreds of PTs and physicians at facilities such as OHSU Medical School, Pacific University, George Fox University and Hahnemann University. While performing your physical therapy program at c.h. Physical Therapy, we will ask, “How hard are you working” to ensure you’re not wasting your time. For example, let’s assume you’re performing a dumbbell squat exercise (shown) to help reduce your back and knee pain. After repetitions 6, 15 and 20 the PT will ask you, “How hard are you working” and you will provide a number between 0 and 10. If the number is too low, the PT will first ensure that your technique is appropriate (e.g., not arching your back, knees not going past your toes). If technique is good but your number is only a 3 out of 10, resistance will be added in order to elicit a strength improvement. The exertion scale is effective because it is highly sensitive to ability and provides immediate insight to the PT as to whether or not the exercise is beneficial (JOSPT 2012, Physician Sp Med 2003, JAMA 2005). Whether you’re an Olympic athlete or older adult struggling in a nursing home, the exertion number provided to the PT by the patient is essential not just to ensure benefit of exercise programs, but also to track progress. For example, if you completed 20 repetitions with 80 pounds on a bent-over row exercise and your exertion number was 8 out of 10 in the month of April, but then in June your exertion number was 6 after completing the same exercise with the same parameters, this is proof that you’re getting stronger! Of course, the assumption is that your technique is reasonably the same. Remember that doing an exercise with poor technique can be dangerous as well as a waste of time, as excessive joint forces and increase pain while not training muscles that are weak.

propecia and woman The bottom line: when performing strengthening exercise in physical therapy, hold your PT accountable by making sure he/she holds you accountable by using the exertion scale and keeping sound technique. Otherwise, you could be wasting time on an ineffective program.

Like this post? Share it!

get link

Portland Physical Therapy

Please Don't Leave!

It's time to Move in the Right Direction. Experience physical therapy that is truly life-changing.


I'm ready!
Get evaluated by a physical therapist
No thanks,
I think I'll be alright.