Libsyn Directory

EPISODE 38: How to Prevent and Manage Ankle Sprains

Release Date: 12/01/2023

EPISODE 54: Upper Back Strain- Why It Happens & How to Fix It for Good!

Physical Therapy San Pedro Podcast

One of the most common complaints we hear in physical therapy is upper back pain—that nagging discomfort between the shoulder blades. It’s sore, tight, tender, and often feels like if someone could just dig into it with their fist, the pain would go away. The culprit? An upper back strain. In this episode, we’ll break down the symptoms, causes, and most importantly, how we fix this problem and get you back to feeling your best. FULL BLOG: Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth....

EPISODE 53: Rib Sprains - Causes, Symptoms, and Effective Recovery Strategies

Physical Therapy San Pedro Podcast

A rib sprain can quite literally "take your breath away," making even simple movements and breathing painful. Without proper treatment, it can lead to ongoing instability and dysfunction. In this episode, we are discussing the structures involved in a rib sprain and the essential steps for proper healing. FULL BLOG: Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at...

EPISODE 52: Understanding Upper Crossed Syndrome: What It Is and How It Affects You

Physical Therapy San Pedro Podcast

Do you spend hours slumping over your desk or staring down over your phone? That nagging tension or pain in your neck, shoulders, or upper back could be more than just bad posture—it might be Upper Crossed Syndrome (UCS). Upper Crossed Syndrome is a common condition caused by muscle imbalances in the upper body, often due to poor posture and repetitive behaviors. Left unaddressed, UCS can lead to chronic discomfort and even limit your range of motion. In this episode, we break down everything you need to know about UCS, including how it develops, the signs and symptoms, and why physical...

EPISODE 51: From Rehearsals to Curtain Call- Preparing Nutcracker 2024 Dancers with Strength, Conditioning, and Injury Care

Physical Therapy San Pedro Podcast

Performing in or attending The Nutcracker ballet is one of the largest holiday traditions in the dance world! Physical Therapy San Pedro (PTSP) has been proudly supporting the San Pedro City Ballet’s Nutcracker for over five seasons. It has been a true honor for us and we love supporting our community. The work begins long before the holiday season, in the summer months, even before auditions take place. In this episode, we are discussing how PTSP prepared the Nutcracker 2024 Dancers with Strength, Conditioning, and Injury Care. FULL BLOG: Have questions? Send us a direct message. Got an...

EPISODE 50: 2024 It's A WRAP!!

Physical Therapy San Pedro Podcast

2024 at Physical Therapy San Pedro was full of challenges, but many good things also came to fruition! Come along for the ride and see what it’s like to be part of a Sports Physical Therapy Team! To our patients, clients, followers, and supporters—thank you! Here’s to 2025. Great things are on the horizon, and we can’t wait to share them with you! FULL BLOG: Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr....

EPISODE 49: Why High School Athletes Need to Strength Train Year-Round!

Physical Therapy San Pedro Podcast

At Physical Therapy San Pedro, we understand the pressure young athletes endure to perform at their best. One critical element that can significantly impact their performance and longevity in sports is strength training. Injuries are a common occurrence in the world of athletics. They can happen during games, practices, or even just during regular physical activity. In this episode, we will discuss: Why do these injuries occur? The benefits of strength training. Training recommendations. Overcoming obstacles. Strength training is not just an option; it’s a necessity for every...

EPISODE 48: Meet the New Faces - Introducing the Dynamic PTSP Team of 2024

Physical Therapy San Pedro Podcast

At Physical Therapy San Pedro (PTSP), we’re excited to highlight our incredible team for 2024! No matter who we have had on the PTSP team, our practice is committed to helping you achieve peak performance and optimal health. Each member brings a wealth of knowledge, diverse expertise, and a shared commitment to empowering our patients. We will also discuss our Mission, Services, and how you can Receive Help Beyond our Clinic Walls! READ THE FULL BLOG: Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through...

EPISODE 47: Speeding Up Recovery - Tips from a Sports Physical Therapist

Physical Therapy San Pedro Podcast

AT Physical Therapy San Pedro, we’ve seen firsthand how injuries can impact an athlete’s performance and mental state! There are things you can do to lengthen your recovery time from an injury and specific things you can do to speed up your recovery. We will discuss how you can optimize your recovery while minimizing the risk of re-injury. ⬇️ Understand the Injury Emphasize Rest and Protection Early On Gradual Rehabilitation Use Active Recovery Techniques Incorporate Cross-Training Nutrition: Fuel for Recovery Get Enough Sleep Mental Conditioning Utilize Modalities as...

EPISODE 46: Disc Herniations - Anatomy, Symptoms, and Treatment

Physical Therapy San Pedro Podcast

One of the most common low back injuries is the disc herniation! At Physical Therapy San Pedro we see a ton of patients on a daily basis in our center with this injury. For this reason, we have become experts in treating herniated discs! If you are struggling with Low Back Pain, numbness, tingling, or weakness in your legs, or you were told that you have a disc bulge, then this blog is for you. We will be discussing: -Anatomy -Common symptoms -and Treatment options FULL BLOG: We hope this information helps you gain a better understanding of Disc Herniations. To learn more about the other...

EPISODE 45: SI Joint Pain - Anatomy, Risk Factors, and Treatment

Physical Therapy San Pedro Podcast

Have you ever experienced a nagging pain in your low back, above the back of your hip? This area below your lower back is known as your sacroiliac joint or “SIJ.” We will be discussing: -The structures of the SIJ -Common risk factors/ mechanisms of injury -and Treatment FULL BLOG: If you are dealing with SIJ pain, it is important to work closely with a Physical Therapist to develop a tailored treatment plan that addresses your specific needs and goals. To learn more about the other types/causes of low back pain, Follow and LIKE our Blog and subscribe to our email list here: We have...

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Ankle sprains are one of the most common injuries in the athlete. This blog is going to educate you on what an ankle sprain is, what you can do to manage them when they occur, and how you can develop good ankle hygiene!

An ankle sprain is when you overstretch a ligament in your ankle. There are 4 main ligaments in the ankle that can be sprained:

(1) Anterior talofibular

(2) Calcanealfibular

(3) Posterior talofibular

(4) Deltoid

There are 2 main types of ankle sprains:

(1) Inversion sprains: occur when your ankle goes "inward" and will result in a sprain to your lateral ankle ligaments.

(2) Eversion sprains: occur when your ankle goes "outward" and will result in a sprain to your medial ankle ligaments.

The treatment and management of an ankle sprain depends on the severity of the injury, is it Mild, Moderate, or Severe. Treatment and management is as follows:

(1) Acute Phase (1-2 weeks )

(2) Subacute Phase (2-6 weeks )

(3) Rehabilitation Phase:(4-12weeks)

(4) Return to Play Phase: (8-12 weeks)

(5) Maintenance/Prevention Phase: ongoing aka Ankle Hygiene

Injuries take time to heal, but if you do it right, you will be able to prevent future injuries and develop a resilient and strong ankle.

If you are struggling with an ankle sprain, don't wait- get it checked out! Reach out because we would love to help you! We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine.

Dr. Ja'nae Brown & The PTSP Team

*Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment

*Located at 481 W 6th Street, San Pedro CA 90731

*Email for more info at : [email protected]

*Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog

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