Morristown

August 3 2018

Foam Rolling the IT Band – Is It Really Worth IT?

homebasept@gmail.com Uncategorized foam rolling, Home Base Physical Therapy, IT Band, Morristown, NJ, physical therapy, running injury prevention, sports performance

Foam rolling is becoming more and more popular and for good reason. A very common area that athletes and weekend warriors alike foam-roll is the dreaded IT Band. There are short and long term benefits of foam rolling including increased flexibility, increased muscle activation and increased function.

The IT band runs along the outside of the thigh, from just above the hip to just below the knee, and is made up of fascia, an elastic connective tissue found throughout the body. IT band “tightness” (decreased hip adduction ROM) can lead to a number of issues including “snapping” at the hip, patellar malalignment, knee pain and hip pain.
Look around at the gym and watch someone’s face in agony as they are rolling the IT Band. Is it really worth all of that pain?! A recent study from IJSPT (The International Journal of Sports Physical Therapy) suggests that it may not be worth it at all. If the goal of rolling the ITB is to increase hip adduction flexibility then this study says; Absolutely Not! You will be much better served spending your time rolling the glutes. The study demonstrated a significant 15% improvement in hip adduction after foam rolling the Gluteus Maximus as opposed to only a 2% increase when rolling the ITB. These results make logical sense. The glut max attaches directly into the IT Band. As a result loosening the Gluteus Maximus will in turn allow the IT to become more flexible. So next time you are rolling focus your energy on the glutes, skip the pain of the ITB, and thank me later.

About the Author: Michael DiLella, MSPT, PT, CSCS is a Physical Therapist and Certified Strength and Conditioning Coach. He owns and operates Home Base Physical Therapy in Morristown, NJ.

Reference: The International Journal of Sports Physical Therapy | Volume 13, Number 4 | August 2018 | Pages 652-658

January 10 2018

Engineered Athlete

homebasept@gmail.com Engineered Athlete 07960, Athletic Performance, Morristown, personal training, physical therapy, sport specific PT, Sport Specific Training, Training

The Engineered Athlete program is a system designed by Physical Therapist, Michael DiLella, MSPT, FMS, CSCS. It incorporates scientifically proven methods in order to allow athletes achieve their maximum potential. More importantly it will allow for longevity and staying in the game. After all, an athlete who cannot compete cannot be the best.

As is the case with most everything in life…balance is key. Most athletes (if not all) develop muscle imbalances throughout their careers and as they mature. There are several reasons for this, some of which include, sport specialization, limited time to cross train, training wrong muscle groups in the off season, and sport specific strength imbalances.

In the current landscape of athletics, athletes are specializing in one sport earlier and earlier. They are focusing on that one sport and sometimes playing or competing all four seasons. Each sport utilizes specific muscle groupings with emphasis on different groups for different sports. Athletes often have very limited off seasons (if at all). During these down times, more often than not, they are participating in training programs that are not designed with their specific sport in mind. These programs often designed and administered by under qualified personal trainers.
All of the aforementioned factors will lead to an athlete never reaching their full potential, increased risk for injury and possibly even surgery.

The Engineered Athlete program is designed for each specific sport and geared toward correcting the imbalances of muscles leading to common injuries. Along with corrections of the most common imbalances, each athlete will be evaluated individually to determine any other areas of focus.

March 22 2017

Has Your Child Reached All Their Milestones? When should you consult a Pediatric Physical Therapist?

homebasept@gmail.com Pediatric Physical Therapy 07960, Early Intervention, Morristown, Pediatric Physical Therapy, physical therapy, PT

A Pediatric Physical Therapist is not always necessary in assisting in your child’s development. However, it is vital that if child milestones are missed that they at least have a consult with a pediatric physical therapist.

Developmental Milestones are markers that are set forth by early childhood experts as a tool to measure a child’s growth in four primary areas of development.

At some point, if milestones continue to be missed, it is considered a “red flag”. A red flag is an indicator that early intervention may be needed to help a child increase his/her developmental skills with not only his/her parents’ support, but through extra support of a pediatric physical therapist, occupational therapist, or speech therapist. These experts are specifically set up to help increase a child’s abilities, skills, and to support the parents in doing the same.

The importance of Developmental Milestones is two-fold. It validates and reassures parents that they are providing the skills, information, and ideas needed to raise a happy, healthy, and well adjusted child. It also helps provide a child and the family with some extra support, through early childhood intervention, when needed, so a child can meet their full potential. Visit the Parent Education Network’s website for a list of developmentally appropriate activities and things to be on the lookout for so that you can give your child the best possible start in life!

Developmental Milestones from Birth to 1 Year:

Birth to 3 months:
• Raise head slightly when lying on stomach
• Hold head up for a few seconds, when supported
• Hold hand in a fist
• Lift head and chest, while lying on stomach
• Touch, pull, and tug own hands with fascination

3 – 6 Months:
• Roll over
• Reach for and touch objects
• Reach, grasp, and put objects in mouth

6 – 9 Months:
• Crawl
• Grasp and pull things toward self
• Transfer objects between hands

9 – 12 Months:

• Sit without support
• Stand independently
• Walk with assistance
• Roll a ball
• Throw objects
• Drop and pick up toys

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