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What are Eccentrics?

Before we start, it’s important to know that there are three types of muscle contractions:

  • Eccentric: we’ll talk about today!
  • Concentric: Shortening of a muscle, like a bicep curl
  • Isometric: No change in length of the muscle, like a plank

So what are eccentrics?

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Eccentric activity is when a muscle contracts while lengthening under a load.  During functional activity eccentrics are often the […]

By | April 10th, 2017|

Why Hold a Stretch for 30 Seconds?

Why do you hold a stretch for 30 seconds?  Good Question!

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First, what is stretching for?

Stretching is meant to improve muscle elasticity which in turn improves flexibility and joint range of motion.  Stretching helps elongate muscle fibers to make them stronger as well as realign disorganized collagen fibers in the direction of your pull.  This reorganization of the collagen helps rehabilitate […]

By | March 24th, 2017|

What’s Better, Heat or Ice?

A common question we often get at Wallace and Nilan is, “what is better for my injury, heat or ice?” Well here’s the lowdown folks:



What does it do?

Relaxes and loosens tissue

Stimulates healing of damaged tissues

Eases stiffness by making tissues more supple

What do I use it on?

Aching joints/chronic conditions

Cramping or spasms

In Physical Therapy, we usually put moist heat on FIRST to help loosen up your muscles before […]

By | March 15th, 2017|

Ease the Pain of Winter Arthritis

Achy, Stiff and Painful Joints? You can thank Mother Nature for your discomfort! This winter the Delaware Valley has seen some peculiar weather. Bitter chills some days and mild temperatures on others are starting to have an effect on our joints!

Arthritis pain can be onset from every 10 degree drop in barometric pressure, according to a 2007 study by Tufts University in Boston. Unfortunately, these 10 degree drops are happening often […]

By | January 25th, 2017|

Sprained Ankle? Low Back Pain? Come see us first with Direct Access!

Did you know that you could be evaluated and treated by a licensed Physical Therapist without a referral/prescription from your physician?

How does Direct Access work?
In Pennsylvania, direct access allows you to see a certified physical therapist immediately for up to 30 days without a referral. In some cases a therapist may determine that you need further testing or that you are not an appropriate candidate for therapy at the time of […]

By | December 28th, 2016|

Health Insurance is Complicated

“Am I covered?”
That’s a question we get a lot. In almost every case, we can proudly answer, “Absolutely.”  That’s because we participate with 98% of insurance companies with a presence in Pennsylvania.

Health insurance is complicated these days.

After a members insurance premiums have been paid, their financial responsibility does not often end there.  Additional costs may come in the form of deductibles, coinsurance, and co-pays.

We would like to help you better understand […]

By | November 29th, 2016|