Jeff Williams PT

Sciatica is quite literally a pain in the butt, and I've had the firsthand experience of treating numerous patients with these symptoms. Currently, I am addressing my own bout of sciatica. In the following sections, you'll find an overview of this condition, its typical symptoms, common causes, and conservative treatment options. If you know someone grappling with sciatica, feel free to share this information with them. What is Sciatica? Sciatica is a term used to describe a set of symptoms caused by compression or irritation of the sciatic nerve. The sciatic nerve is the longest nerve in the body. It begins in the lower back courses behind the hips, and down each leg. When this nerve is under pressure or irritated, it can lead to a variety of uncomfortable symptoms. The hallmark of these symptoms is pain that radiates along the path of the nerve, typically from the lower back through the buttock and down the back of one leg. This pain can vary widely, from a mild ache to sharp...

Running season is just ramping up and though we don't typically think about running having a high rate of injury, due to its repetitive nature the overall yearly incidence rate for is actually quite high between 37 and 56% with 50 to 75% of those being overuse injuries.  The muscles about the lower leg and ankle are reported as victims of this overuse. This week, I began working with a collegiate runner who has had pain in his anterior lower leg and anterior ankle for the last year.  Initially, the pain began after a long run outdoors after a 7 mile treadmill run. The athlete reports the pain when running that he is usually able to "push through" but does effects his performance.  Palpation revealed tenderness over the tibialis anterior tendon at the anterior ankle.  Palpation along his tibialis anterior muscle also revealed tenderness and palpable tight bands of muscle eliciting pain.  Palpation of the lateral lower leg revealed tightness of peron...

In a former post found here , we discussed the best rotator cuff exercises for early in the rehabilitation process for isolating the rotator cuff muscles and increasing their basic strength. Once you have established basic isolated strengthening of the rotator cuff muscles, it is time to begin integrating them into more complex and functional movements.  Below are 3 exercises that I prescribe often to challenge the rotator cuff as a dynamic stabilizer of the shoulder.   The focus of these exercises is control, so don’t just rush through them.  Keep an active shoulder the whole time. Shoulder Stability Toe Touch Kettlebell Bottoms Up "Get Up" Bottoms up farmers carry If shoulder pain or weakness is keeping you from your sport, hobbies, work, etc., click below to request a free phone consultation to discuss how I can help you improve performance, decrease pain, and return to the things you enjoy! Request a FREE Phone Cons...

What is the rotator cuff? The rotator cuff is a group of four muscles that surround the shoulder joint.  The primary role of these four muscles is to keep the head of our upper arm bone stable and centered in a shallow socket that connects to our shoulder blade. When these muscles become injured or weak, the upper arm bone tends to move around more on the shallow socket.  This can be especially troublesome with overhead movements which may result in the upper arm bone migrating upwards on the socket which can impinge several key structures in the shoulder. Image via Virtual Sports Injury Clinic Rotator cuff early rehabilitation Early rehabilitation of these muscles includes basic strengthening of the rotator cuff muscles in a position that allows for these muscles to be isolated without bigger muscles like the deltoid and upper trap taking over.  Below are three exercises studies show allows for best activation of rotator cuff and scapula stabilizers...

It seems our family shoe collection by the door is growing bigger and bigger. Rain boots (seems like all we have worn the last few weeks), work boots, Eli's "racing shoes", running shoes, etc. This fall I added a pair of weightlifting shoes to the mix.  Traditionally, I have been more of a barefoot/minimalist kind of lifter, however, this fall, most of my workouts have been based around the squat and I have added in some Olympic lifts so I thought I would try a pair to see if they improved performance and comfort.   Personally, I have felt more comfortable with the squat in a deeper more upright position than I ever have, so I thought I would share a few benefits of weightlifting shoes below for those working on their squat and other lifts. Benefits of Weightlifting Shoes: The sole is wider   Lifting in shoes with a wider base generally allows for more stability allowing for a stronger, safer lift. The sole has good traction The sole is ma...

"If I Had Nine Hours to Chop Down a Tree, I'd Spend the First 6 Sharpening My Axe" - The Power of a Purposeful Morning Routine As the famous Abraham Lincoln quote suggests, preparation is often the key to peak performance. And when it comes to setting ourselves up for a productive, fulfilling day, our morning routine is the sharpening of the proverbial axe. The way we start our mornings has a profound impact on the rest of our waking hours - physically, mentally, emotionally, and spiritually. By intentionally crafting a powerful morning routine, we can prime ourselves for focus, energy, and optimal well-being. But where do we begin?  Here are 10 tips for creating a morning routine that will help you achieve your highest potential: Be Consistent. Our bodies crave rhythms and routines, especially when it comes to sleep and wake times. Establishing a consistent wake-up time, even on weekends, helps regulate our circadian rhythms for better rest and ...

Sitting can be a pain...literally. Sitting in a poor position can lead to back pain, neck pain, headaches,  and more. This video shares a few tips that help me stay in a better position as I sit to work. In summary: Position your hips in the back of the chair Adjust your seat, or choose a chair, to place your feet flat on floor and knees equal to hips Place a towel roll in the small of your back to maintain neutral spine Position your shoulder blades back and down Position your screen at arm’s length away and slightly below eye level If available, rest arms on armrest to keep shoulders relaxed Request a FREE Phone Consultation! Spend less time living in pain and more time living your life? Locally Owned, Patient-Centered care by an experienced and credentialed Physical Therapist. I bring the clinic to you. Find out more!