Are your gluts working when you workout?

Today I will be talking about the Glorious Gluteal muscle group and I will show you how you can tell whether yours are working properly during your workout.   The gluts have been a buzz word for quite a while now and there is good reason.   Research has told us that hip muscle weakness is associated with knee pain and injuries. 

One thing that always amazes me is the body's ability to compensate or adjust to it's faults or weaknesses.   I have worked with professional Ironman athletes, football players, and marathon runners who have come to me because of pain or difficulty performing due to glut weakness or inhibition.  How crazy is it that someone can run a marathon but can barely raise their leg off the table against gravity?!

So, how can you tell if your gluts are working? 
The Single Leg Squat.   What I want you to do is stand in front of a mirror.   Now stand on one leg and bend your knee to do a single leg squat.   
Does your squat look more like the image on the left or the image on the right?  If you look more like the image on the left, that is the correct form.  It is safe for your knee, hip, back, ankle and foot and your gluts are activated.  I tell my patients that they should be able to look down and see their big toe on the inside of their knee.  If you can't see your big toe, then your leg is not aligned properly.

If you look more like the picture on the right, try to correct your form and pull your knee out to the side until you see your big toe or the inside of your shoe on the inside of your knee.  If you can do this without rotating your pelvis or twisting your back and shoulders you should practice.  Practice, practice, practice. This way you will be reinforcing the proper pattern.  It's also best to do 20 or 30 single leg squats right before your workout in order to rewire your nervous system to perform this motion in the proper pattern and to keep the gluts activated.   If the single leg squat causes you any pain then you aren't ready for it.   Don't do it if it hurts.  Your exercises and workout should not hurt.  The only discomfort you should feel is the aching or burning of muscle fatigue.  

What if you can't correct yourself?   If you aren't able to perform a single leg squat with the proper form you shouldn't be running or jumping for exercise without the instruction and guidance of a professional.  You need to break down these activities so that you have the proper form and muscle activation.  Running places more than 10 times the forces on your leg - including your muscles.  If your gluts can't handle the single leg squat, they certainly can't handle an activity that places 10 times the force on those muscles.   What will result is a slow breakdown of the joints, ligaments, and tendons until you end up with pain that won't resolve.   


In my next blog post I will discuss some double leg squatting activities that will help you progress to the single leg squat.

Please visit my website at http://www.conleyphysicaltherapy.com to see more information about my physical therapy practice in Decatur, Georgia!

Have a great day and activate your gluts!
Kelly Conley, PT, DPT, OCS

Teaching at Emory University Orthopedic Residency

This weekend I had the pleasure of teaching for Emory University Doctor of Physical Therapy's Orthopedic Residency Program.   I love giving back to the physical therapy community and I always learn something in return!  Zach and Sam are very sharp and have a wonderful career ahead of them!  I look forward to watching them continue to grow and succeed in their career! 

I taught about evaluating and treating knee conditions along with a very detailed anatomy and functional anatomy lecture.   The biggest clinical pearl to come out of the day was the coordination of core, hip and knee muscles during weight bearing exercises!  If we strengthen and train these muscles independently, it simply won't carry over into function and performance.   Contact me at Conley Physical Therapy in Decatur, Georgia for help!   http://www.conleyphysicaltherapy.com

What is a Concierge Physical Therapy Practice?

You may have noticed an increasing number of concierge doctor offices popping up in the Atlanta area over the last few years.   Likewise, there have been an increasing number of concierge or out of network physical therapy practices in the area.  This is in part due to the decreasing insurance payments for medical services which results in increased difficulty in providing the highest quality of care for our patients. In order to make ends meet, healthcare providers need to see more patients.

Undoubtedly, when you are looking for a healthcare provider you usually look for one in your insurance network. I mean, that’s why you pay for your health insurance!  Why, then, is Conley Physical Therapy an out of network practice?  In order to be in network with an insurance company, the therapist must take their negotiated rate for treatment.   Often times this rate is between $50 and $80.  In order to cover all costs (insurance, liability, rent, taxes, billing), in network practices must see 18 to 20 patients every day.  Many of you reading this have been to these types of physical therapy clinics.  The therapist must spread themselves between 3 or more patients at any given moment.  All while keeping up with their paperwork, phone calls, and any other interruptions.  This type of setting doesn’t allow me to utilize the skills that will help you, the client in pain, get better as quickly as possible.

By being out of network with insurance, I am able to provide one on one treatments with my clients for their entire session, every session.  Your therapy sessions will be more efficient because I am able to spend as much time doing the most hands on and individualized treatment techniques to match your needs.   This means you will get better quicker, requiring fewer physical therapy visits.
Treatment with Conley Physical Therapy will often be LESS EXPENSIVE than with an in network practice.  I’m sure you’ve noticed your insurance deductible increasing each year.  This means you will pay the cash rate for an IN NETWORK physical therapy practice until your deductible is met.  So you may be a similar amount for a physical therapy session where you only receive 15 minutes of the therapists time, even though you are there for 60 to  90 minutes.   This will go on until you meet your often $3000 to $5000 deductible.  With Conley Physical Therapy, you will have your therapists undivided attention and care for the entire session.

To answer the question at hand, Conley Physical Therapy is an out of network practice so that we can provide you with the highest level of skill and hands on treatment to address the cause of your pain and dysfunction.  I’ve always said I want to make the world a better place.  The sooner I can get you to feel better and back to doing what you love, the better of our world will be.  I have spent many years advancing my treatment skills in order to get the best results for my patients.  This setting allows me to use those skills as effectively as possible.  Please feel free to contact me with any questions you may have about your condition or your insurance benefits.

Kelly@conleyphysicaltherapy.com

770-769-5098

Enjoy your beautiful day.

Dr. Kelly Conley, PT, DPT, OCS