The Activcore Blog

Dr. Elizabeth Dalrymple, Physical Therapist and Board Certified Orthopedic Clinical Specialist at Activcore

Recent Posts

Why Do I Hurt When In Chaturanga (Low Plank) Pose?

So you’ve gone to your first beginner yoga class. Or maybe you just got a Peloton and did their 30-minute Vinyasa flow. Or perhaps you’ve been practicing Ashtanga for years but something changed recently. I hear from yogis at all levels that something about their chaturanga is painful. Although many people begin yoga in hopes of improving their flexibility, there is also a lot of strength required in yoga practice. Chaturanga is a particularly challenging pose requiring significant muscular support to perform it correctly. Yet, it is one of the first moves you learn in many yoga practices.

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What's the Secret to a Pain-Free Backbend? 3 Tips from a Physical Therapist

I can't claim to be an expert yogi, but I have been practicing for over a year with a fantastic instructor (shout out to Joanna Wilson). Yoga has added much value to my life. As a physical therapist and former Division 1 softball player, most of my fitness has come in the more standard forms of weight lifting and running. I also did some Pilates to build core strength and coordination after sustaining an injury of my own.

I always shied away from yoga because I didn't think I was flexible or graceful enough. But, when I started seeing clients for pain they developed in their yoga practice, I had to better understand how they were pushing themselves, and what they were experiencing in their bodies. I also had to find out why people were getting so excited to do a handstand! So I signed up for my first lesson.

Today, a year later I am still at it. After countless hours of training, I can fully appreciate the simultaneous strength, flexibility and balance required for yoga practice. This was something that was lacking from my previous fitness routines.

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What Types of Exercises Can Help Me Throw, Swing or Hit Harder?

So you want to throw, swing or hit harder. But how? I remember playing high school volleyball and one of my coaches used to yell “HIT HARDER!” And all I could think was “Well, if I could I would!”

Sure, there are plenty of things about your throwing, swinging or hitting mechanics that can be tweaked and fine tuned to improve velocity and power. However, much of your ability to do this comes from the strength and muscle control you’ve developed in the off season.

There are literally an infinite number of training regimens and workout ideas to pick from. Likely, you will rely on your coaches and trainers to prepare you in the best possible way.

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I've Always Been Tight, Why Don't My Stretches Seem To Get Me Anywhere?

You stretch, you feel better, and then the tightness comes right back. What gives?

Many of you have been told that your upper traps are like rocks, your hamstrings are like bricks, or your calves are the tightest your trainer has ever seen. Usually these muscles also hurt. And typically the first remedy is stretching. While stretches aren't necessarily harmful, there is a reason why you would seek out a physical therapist for help. You're still in pain even though you've been doing your stretches regularly. But why?

It all comes back to balance. Your body requires balance in many dimensions. You need balance between your left and right sides. You need balance between your core and extremities. You need balance from the contribution of your smaller muscles that stabilize the joints, versus your larger muscles that move the joints. You also need balance between being strong yet flexible, and being stable yet mobile.

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Now That I'm Playing Travel Baseball, Why Does My Elbow Hurt When Pitching?

First, there is a lot of evidence showing that pain on the inside of the elbow is only becoming more common in baseball players, particularly pitchers. So, you’re not alone here. The elbow has several structures that become irritated with overhead throwing:  the wrist flexor tendons, the ulnar collateral ligament (UCL), and the ulnar nerve. The set of symptoms you have will vary depending on which of these structure is irritated, but all will create pain on the inside of the elbow that gets worse with throwing.

We never want to see a trend of increasing injury rates, so let’s unpack what might be going on here. There are a few main reasons why you are experiencing elbow pain...

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5 Reasons to See a Physical Therapist if You’re an Overhead Athlete

Have you ever wondered: What does a physical therapist actually do? Aren’t they just for people who have had surgery? Don't they just do massage? How can they possibly help me with my overhead sport? These are some of the questions we hear all the time from athletes.

Well, let's clear this up. Physical therapists are movement experts who optimize quality of life through prescribed exercises, hands-on care, and patient education. Some physical therapists pursue advanced specialization in helping athletes with overhead sports, like volleyball, baseball, tennis, swimming, gymnastics, and track & field events.

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