The Transverse Abdominis and Low Back Pain

The transverse abdominis (TA) is the deepest abdominal muscle.  It is an incredibly important core muscle as it helps to stabilize both the spine and pelvis.  The TA wraps across the abdomen, which is the reason it is nicknamed “the corset muscle”.  A functioning TA keeps the abdomen along with its internal contents (organs, etc.) tight to the body, not … Read More

Strengthening the Glut Medius

2 Essential, Basic Glut Medius Exercises Both exercises shown below are designed for strengthening the glut medius.  As was discussed in the previous blog post, this muscle is incredibly important for stabilizing the hips.  These exercises are very basic; there are several other higher level exercises to continue strengthening the glut medius and other lower extremity muscle groups.  Schedule an … Read More

The Importance of the Gluteus Medius

The gluteus medius is an often overlooked muscle among many.  The glut medius is a hip abductor, it moves the leg to the side.  It is also internally rotates the hip1.  Weakness of this muscle often results in knee pain, hip pain, and/or low back pain.  This muscle is a very important hip stabilizer. When we are on one leg … Read More

3 Common Causes of Knee Pain

3 Common Causes of Knee Pain These three factors can often cause knee pain when running or performing any activity that involves movement.  1. Tight hip muscles. A tight IT, iliotibial band, often is a major contributor to knee pain. If the IT band is not stretched out regularly, it can pull on the patella where it is attached and disrupt the … Read More

Eccentric Loading for Achilles’ Tendinopathies

What is Eccentric Loading? In order to properly explain the benefits of eccentric loading for Achilles tendinopathies, a basic understanding of the differences between concentric and eccentric phases of an exercise is required.  A simple example is the calf raise exercise.  Contracting the calves to stand up on your toes is the concentric phase.  The slow and controlled movement back … Read More

Tendonitis vs. Tendinosis

  Achilles’ tendonitis typically refers to acute inflammation of the Achilles’ tendon.  This can occur either along the middle portion of the tendon or near the insertion at the heel bone.  Tendonitis often results from acute injury to the tendon being overloaded.  Tears in the tendon can cause pain and swelling to the area.  In tendonitis, calcification can also occur … Read More

At Home Ankle Sprain Rehab Exercises

Here are some simple exercises to do at home for an ankle sprain in the acute phase:   Ankle Circles – Maintain range of motion in the ankle by performing circles both clockwise and counterclockwise. This can be done lying down with the foot above the heart to help decrease swelling or seated in a chair. Stay within a pain-free … Read More

Ankle Sprains: DOs and DON’Ts

What is an ankle sprain? An ankle sprain occurs when one or more of the ligaments that help support the ankle are stretched beyond their limit.  Typical symptoms of a sprained ankle in the acute phase include swelling, bruising, and is painful to touch (shown in picture). Below are five simple tips to help recover quickly from a sprained ankle. … Read More

Welcome to Core Objectives Physical Therapy!

Welcome to Core Objectives Physical Therapy, Inc.’s first blog!  We would first like to introduce ourselves by letting you know a little bit about us and what we do.  More importantly, what we can do for you!  We have been thriving in our Redondo Beach location for over 5 years and have over 18 years of experience in Orthopedic Rehabilitation … Read More