Practical Magic (DIY Treatment)

Ron's DIY Treatment Plans - easy to use treatment plans for common problems

I have used all the programs I have posted below successfully with my patients. If you catch a problem early enough you can frequently prevent a more serious malady. As always we suggest utilizing our programs with caution and checking with your doctor prior to beginning any treatment regimen (standard CYA, you understand).

Disclaimer: These protocols are provided as a courtesy and should only be used as a general guideline to treatment.  Consultation with your physician and prudent modifications based on the specific presentation and findings on the physical exam should be the guiding determinant as to the appropriateness of any protocol perspective.  It is each person's individual responsibility to evaluate the suggestions provided and use good judgment regarding the implementation of any treatment or intervention.  None of the protocols provided have been validated in the literature as the definitive treatment protocol. 

1. Plantar Fascitis - If you don't have it, wait long enough and you will. The two files listed with this problem cover general information regarding the disorder and my frequently used treatment protocol.  Informational Handout  |   Treatment Protocol  | Slide Show Presentation with Pilates

   ---

2. Overhead Athlete - This program is called a thrower's 10 program because it was developed primarily to address the shoulder of a pitching athlete. However, it is a very good program for any athlete that uses overhead movements, swimmers, tennis, lacrosse, field hockey and golf. Many of the activities use resistance band. You may be able to find this band at some stores like K-Mart or Walmart but if you have trouble finding it you could try any physical therapy provider. They will probably sell it to you for a small fee. If you print a copy of my program and bring it with you, I'll give you a piece of theraband at no charge. Depending upon the physical abilities of the athlete and their maturity level  the resistance band activities can be substituted on cable column machines. Thrower's 10 Exercise program| Exercise Tracking Card | Shoulder Stretching Program

   ---

3. Interval Throwing Program - This is a program designed to safely reintegrate the injured shoulder into throwing. I will use this program for my baseball players once they have completed physical therapy and are beginning to return to practice. This program methodically increases your throwing distance and power without "overdoing it". Many times a player is released by their surgeon to return to baseball or softball and begin throwing too much too often setting up a tendinitis which further sidelines them. This interval throwing program is also a very good way for preseason athletes to begin throwing again in preparation for the upcoming season without "overdoing it". Interval Throwing Program

   ---

4. Contract-Relax (PIR) Stretching - without going into golgi-tendon organs, suffice it to say this is a very effective way to stretch. The bands being used for the video are not absolutely necessary but nice. You may be able to find a good substitute at your local retail stores. We sell the bands used in the video demonstration for $10.00. CR PIR Stretching Video | Printed Program

   ---

5. Self-Myofascial Release - Oh boy, if you like pain you'll love this technique. It does require a Foam Roller which can be obtained at Dick's Sporting Goods, online or through us. If you are a runner you seriously need to try this out, your Iliotibial band (ITB) will thank you. This is a very good way to mobilize soft tissue and you will find painful spots you didn't even know you had. Self-Myofascial Release Video | Printed Program

   ---

6. Ankle Sprain Protocol - I'm probably going to lose a lot of business giving this one away. After all wouldn't you rather pay your $20 copay and come see me 3 times a week for a month? It is important to keep in mind that it is always a good idea to seek professional advice regarding your ankle to help determine whether you might have a more serious condition than a grade 1 or 2 ankle sprain. This is especially true if you are an athlete as your tendency will be to return to activity too quickly and either develop a chronic injury or extend the injury you already have...Dancers and Gymnasts are a great example of this last statement. Keep in mind an early X-ray does not absolutely rule out a fracture and an X-ray cannot look at your muscles and ligaments, only the bones. | Acute |  SubAcute  |  Exercise | Ankle Taping Techniques

7.  Basic Plyometric Program - this program is based on a post ACL rehabilitation Program for female athletes but in my experience is more than enough for all the guys, I mean ALL the guys. Remember it's not torture if it's good for you. On a serious note do not try this program unless you have been cleared by your schools Athletic Trainer or your Physical Therapist or more problems could result. If in doubt give me a holler. Enjoy. Video | Printed Program