It’s time to get ready for the trails again! Have you ever taken a step while hiking and suddenly felt your ankle roll? Maybe it was enough to cause injury, which puts you at risk for doing this again. Changes in terrain and uneven ground results in increased challenge to our ankles. But there are ways to improve your ankle health for hiking and get them ready for a safe experience. We have little receptors in our joints and tissues that help with proprioception or the awareness of where our joint is and what it is doing. This can be improved, but you have to practice. Here are some exercises you can do to help develop your proprioception and decrease risk of injury while out hiking. Start at the beginning and add challenges as you get better. Please stand next to a stable surface as needed to avoid falling!

Activities to Improve Ankle Health for Hiking

Here are some activities you can do to improve your ankle health and get them ready for hiking.

• Firstly, stand with your feet apart, together, one foot in front of the other or on one foot on even ground
• Turn your head back and forth, up and down or close your eyes while you maintain above positions
• Add something uneven under your foot like a piece of foam, couch cushion or an incline
• Step up/down from soft surface like foam
• Walk heel to toe on a flat line or on a balance beam

You should feel the muscles around your ankles working hard to keep you upright and maintain your position. If you experience pain, please see your physician or physical therapist for an appropriate course of action. A physical therapist can also help target any specific flexibility or strength deficits that could be contributing to ankle injuries. Happy hiking!

Chronic pain can be a debilitating condition, limiting your mobility and impacting your daily life. The CDC estimates that around 50 million Americans experience chronic pain, and 17 million have substantial reductions in activity because of pain. Beyond limiting activity or your ability to work, chronic pain has been linked to depression, Alzheimer’s disease, and substance abuse. Chronic pain is complex. There is no single intervention to treat it, but physical therapy can help chronic pain. Here’s how.

How Physical Therapy Approaches Chronic Pain:

Physical therapy often provides relief that’s just as effective as medication but without the potential side effects. Here’s a breakdown of how PT tackles pain and its effectiveness:

Identify the Root Cause: PT goes a step further than medication that masks pain. Therapists assess your posture, muscle strength, flexibility, and joint mechanics to pinpoint the source of your discomfort.

Address the Underlying Issues:  Based on the evaluation, PT focuses on strengthening weak muscles that support your joints, improving flexibility for a better range of motion, and correcting any imbalances or postural problems that might contribute to pain.

Use A Multi-Faceted Approach: A PT treatment plan will be customized based on the evaluation. In addition to therapeutic exercise, a PT might use various techniques. Examples include:

• Manual Therapy: PTs use massage, joint mobilization, and trigger point therapy to address muscle tension, improve circulation, and alleviate pain.
• Modalities: Techniques like ultrasound, heat therapy, or electrical stimulation can reduce inflammation, promote healing, and manage pain.
• Aquatic Therapy: A warm, therapeutic pool supports your body and joints while offering gentle resistance. This can often make it easier to start moving again after being in pain for an extended time.

Educate and Empower Patients: Physical therapists equip you with the knowledge and tools to manage your pain independently. This might include learning a new exercise routine, how to modify activities, or how to modify your daily schedule when you’re feeling better (or worse) than normal. It’s also becoming increasingly likely that you’ll learn how pain works. Research shows that combining pain education with physical therapy is an effective treatment.

If you’re struggling with chronic pain, call your physical therapist. They might have the key that will unlock a pain-free life.

As parents, we often marvel at the rapid growth and development of our little ones. From their first steps to their first words, each milestone brings a sense of pride and joy. One important yet often overlooked aspect of a child’s development is their pencil grasp. The way a child holds a pencil can impact their handwriting, fine motor skills, and overall academic success. In this blog, we will explore the stages of pencil grasp development and offer tips for parents to support their child’s progress. 

stages of pencil grasp development

From the moment a child first picks up a crayon, they begin to develop their pencil grasp. In the early stages, infants use a palmar grasp, where they hold the crayon in their fist with their fingers wrapped around it. As they grow and their fine motor skills improve, they transition to a digital pronate grasp. This is when they hold the pencil between the thumb and index finger with the tip resting on the middle finger. This is typically in toddlers around the age of 2-3 years old. 

As children continue to refine their pencil grasp, they may progress to a static tripod grasp, where the pencil is held between the thumb and index finger with support from the middle finger. This is a more mature grasp that allows for greater control and precision in writing and drawing. By the age of 4-6 years old, most children will have developed a dynamic tripod grasp, where the fingers move fluidly to control the pencil with minimal effort. 

How to Help

It is important for parents to be aware of their child’s pencil grasp development and provide support and guidance as needed. Encouraging activities that promote fine motor skills, such as playing with Play-doh, threading beads, or using tweezers to pick up small objects, can help strengthen the muscles in the hand and improve pencil grasp. Providing child-friendly writing tools, such as broken crayons or triangular crayons, and certain toys, can also make it easier for children to hold and control their writing utensils. 

If you notice that your child is struggling with their pencil grasp or experiencing discomfort while writing, it may be helpful to consult with a pediatric occupational therapist. They can provide personalized strategies and exercises to improve pencil grasp and overall fine motor skills. Remember, every child develops at their own pace, so be patient and supportive as your little one navigates this important milestone in their development. 

In conclusion, understanding the stages of pencil grasp development and offering support and guidance can help children build the skills they need for successful handwriting and academic success. By providing opportunities for fine motor skill development and seeking professional help when needed, parents can empower their children to excel in their writing and creative endeavors. So, let’s cheer on our little ones as they master the art of holding a pencil and watch them flourish in their journey of growth and learning. 

My heel hurts! Kids reporting heel pain may become more common as we change from winter boots and shoes that support the foot and ankle to flip flops and slip on shoes that allow for more movement at the foot and ankle. Children have a growth plate at their heel that can become inflamed and painful when not provided with enough support, especially when more active. This can also result from tightness in the leg muscles. If your child regularly complains of pain, demonstrates a limp, or has redness/swelling at the heel, a follow up with a healthcare professional is recommended. X-rays may be needed to make sure the growth plate is in good condition. A referral to a physical therapist can help with further assessment for a specific treatment plan. However, there are things you can do at home to help!

Activities to Decrease Your Kids’ Heel Pain

Remind kids that flip flops/loose shoes are for intermittent wear between places like the locker room to/from the pool or sporting event. If you are going out exercising, walking, hiking or exploring, wear a good supportive lace up shoe.

Stretch! As kiddos grow, their muscles may have a difficult time keeping up so daily stretches can help with this. Perform an activity that warms up their muscles. Then, have them lower their heel off the back of a step to stretch the calf muscles. Place the leg in a doorway while on your back to stretch the hamstring muscles. This will help decrease any stiffness. 

Incorporate balance training. Balance training helps strengthen the muscles around the ankle joint. It improves proprioception, which is the body’s awareness of its position in space. Encourage activities such as standing on one leg, walking heel-to-toe on a straight line, or using balance boards. These activities can significantly enhance their balance and stability.

Living in Montana, spring is always a welcomed sight. Seeing those buds on trees and new life coming up through the last remains of a spring snow tends to rejuvenate us. For many, spring represents a new start, blended with color and aroma. Springtime is eagerly anticipated if you like to garden. While this post is directed more towards adults, children also can enjoy and reap the benefits gardening offers.

Gardening is not just a hobby for retirees or a pastime for those with a green thumb. It offers a plethora of benefits for adults of all ages. Whether you have a sprawling backyard or just a few pots on a balcony, getting your hands dirty and tending to plants can have a positive impact on both your physical and mental well-being.

Top 7 Benefits of Gardening

1. Stress Relief: Gardening reduces stress and anxiety levels. Spending time outdoors, surrounded by nature and focusing on nurturing plants can help calm the mind and promote relaxation. 

2. Physical Exercise: Gardening is a great way to get some physical exercise without hitting the gym. Digging, planting, weeding, and watering all require movement and can help improve strength, flexibility, and endurance. 

3. Mental Health Boost: Gardening has been linked to improved mental health outcomes, such as reduced symptoms of depression and increased feelings of well-being. The act of caring for plants and watching them grow can provide a sense of accomplishment and purpose. 

4. Connection to Nature: In today’s fast-paced, technology-driven world, many adults have a disconnect from nature. Gardening allows you to reconnect with the natural world, fostering a sense of appreciation for the environment and promoting environmental stewardship. 

5. Healthy Eating: Growing your own fruits, vegetables, and herbs can encourage a healthier diet. Having fresh, homegrown produce readily available can inspire you to incorporate more nutrient-rich foods into your meals. 

6. Social Interaction: Gardening can be a social activity, whether you join a community garden, participate in a gardening club, or simply chat with neighbors about your plants. Connecting with others who share your love for gardening can provide a sense of community and camaraderie. 

7. Cognitive Benefits: Gardening requires planning, problem-solving, and attention to detail, which can help keep your mind sharp and improve cognitive function. Engaging in gardening activities can stimulate the brain and enhance mental acuity. 

Where to Start

Not sure where or how to start? The Bozeman area offers some great resources. Check out these area nurseries. Many offer classes and have knowledgeable staff to help guide you to success.

• Gallatin Valley Garden Center
• Cashman Nursery
• Wagner Nursery & Landscaping Co.
• Oak Gardens Nursery
• Visser Greenhouse
• The Garden Barn

In addition, most of the area hardware stores offer a garden center. Gardening offers a multitude of benefits for adults, from reducing stress and improving mental health to promoting physical activity and healthy eating. So grab your gloves and trowel, and start reaping the rewards of cultivating your own little piece of paradise. Happy gardening!

Flat feet, or pes planus, is a condition where the arches of the feet collapse, causing the entire sole to touch the ground when standing. While it’s common in adults, it’s even more prevalent in children. So, why do kids have flat feet? Let’s delve into the factors contributing to this condition.

Causes of Flat Feet

Firstly, during infancy and early childhood, children’s arches haven’t fully developed. The arches typically begin to form around age 2 or 3, and they continue to develop until around age 8. Until then, it’s natural for children to have flat feet. Most of the time, the arches develop as the child grows, and the feet correct themselves without intervention.

Secondly, genetics play a significant role. If one or both parents have pes planus, there’s a higher chance their child will inherit the condition. It’s not necessarily a guarantee, but genetics predispose certain individuals to have flatter arches.

Thirdly, certain medical conditions can contribute. Conditions like cerebral palsy, muscular dystrophy, or Ehlers-Danlos syndrome can affect the muscles and connective tissues in the feet, leading to flat feet or other foot deformities.

Moreover, obesity can exacerbate the problem. Excess weight puts more pressure on the feet, which can cause the arches to flatten. Encouraging children to maintain a healthy weight through balanced diet and regular exercise can help alleviate this pressure.

Fortunately, most cases don’t require treatment, as the arches typically develop over time. However, if the issues is causing pain, discomfort, or other issues with mobility, a pediatrician or orthopedic specialist may recommend orthotic inserts, physical therapy, or other interventions to provide support and alleviate symptoms.

In conclusion, flat feet in children can stem from a combination of developmental factors, genetics, medical conditions, lifestyle factors, and improper footwear. Understanding these factors can help parents and caregivers identify when intervention may be necessary to support their child’s foot health and overall well-being.