Visit our Location
32-49 Francis Lewis Blvd
Flushing NY 11358
Give us a Call
718 - 224 - 3818
Send us a Message
[email protected]
Opening Days
Monday - Saturday

Blog

New Age Physical TherapyBlog
Reactivate Glutes
By nxg New Age Blog , , , , , ,

How to Reactivate Your Glutes?

Glute Amnesia is the inability to contract or activate your glutes. Having inactive glutes can lead to back, hip, and/or knee pain. One of the reasons why that it can occur is because of the lack of the right muscles in the area. 

There is tightness in certain back and hip muscles, and weakness in the deeper core and glute muscle group. This can lead to problems in your lower back and hip area, commonly known as Lower Cross Body Syndrome. 

The hamstrings become the dominant muscle in movement, leading to tight or restrictive hip flexor muscles – which in turn can lead to knee and low back pain because of the muscles connected to them. 

Hamstrings can become dominant because of prolonged periods of sitting and other various reasons. This will interfere with developing the glute muscle – as both glutes and hams are primary drivers of any hip extension action – e.g. squats, deadlifts, lunges, step-ups, pelvic bridges, hip thrusts, etc. When you remove glutes from the equation you end up overworking the hams.

If your hamstrings are tight or short, they will limit hip joint mobility. The compensation pattern we see as a result of this tightness is the toe-touch pattern – which is when more movement is forced to come from your lower back instead of a hip extension. 

You can combat dominant hamstring by ham lengthening movements before moving onto gluteal activation exercises which allows increasing the range of motion in your hips for optimal gluteal exercise. 

1. Hams Stretch: You can begin by laying down on your back. You can grab a towel or a belt around one foot and lifting that leg until you feel a stretch. You can hold this for 20 – 30 seconds, 3 – 5 times. 

2. Choose exercise that will create strength and/or stability in a greater range of motion

3. Active Leg Lower – great for stimulating hams length while simultaneously causing you to engage your core to provide better pelvic stability 

4. Perform at a Doorway: Lay down face up w/ one leg leaning straight up against the wall while the other legs go out through the doorway but start with the leg bent. Extend the bent leg straight down on the floor to start. Then lift the straightened leg towards the other leg. It may not reach all the way.

There are other exercises you can do to increase gluteus activation. Consult with your physical therapist of Physical Therapy Queens, NY to find out if you have glute amnesia or other conditions. 

They will have a better understanding of how your body works, release any other tightness in the area that you may not be able to do take care of by yourself through manual therapy, and will modify exercises to fit your body’s need.

Vertigo BPPV
By nxg New Age Blog , , , , ,

What is Benign Paroxysmal Positional Vertigo (BPPV)?

Vertigo is when you feel everything is spinning around you or on the inside of your head, which happens abruptly. Benign Paroxysmal Positional Vertigo (BPPV), is one of the most common causes of vertigo. It can arise when there is a physical issue inside the ear canal with crystals. 

To look at it closely, there are structures called the otolith organs which have crystals inside to make them sensitive to gravity. The organs utilize these crystal’s positions in regards to gravity to let us know what position our head is at. 

When the crystals get displaced from their main location, they can travel down to the semicircular canal and make us sensitive to changes in our head’s position that can make us feel very dizzy. 

It commonly happens when a person gets out of bed in the morning or looks under the table/bed. Changing sudden head position with rotation can reproduce symptoms.

Vertigo can be debilitating to your daily life if it is left untreated. In some cases, it can be very severe and the person can fall to the floor or lead to vomiting during the episodes. 

If you have been diagnosed with BPPV specifically, it is wise to turn to a physical therapist. He or she will evaluate you and may perform an Epley Maneuver to correct what’s going on inside your ear. It is best not to eat anything 3 – 4 hours prior to your physical therapy in order to avoid nauseating feelings. 

Your physical therapist of Physical Therapy New York, NY will also give you specific exercises to build a tolerance to different head positions and to work on your balance. 

If you do have other symptoms in addition to vertigo such as a really bad headache, loss or weakening of other senses, tingling or numbness in your limbs, please seek your doctor immediately as it may be something more serious. Take note of what happens when you are experiencing these sensations and let your physician know.

Otherwise, you can still go to your doctor to find the right diagnosis. If it is BPPV, it is easily solved with physical therapy in few visits. 

foot injuries
By nxg Uncategorized , , ,

Golfers and Foot Injuries

Golf involves several mechanics in different parts of your body. In a golf swing, the shoulders move in an arc, the le and the right foot moves differently during each part of the swing, as well as the amount of pressure being applied to each foot, and the way the hip and knees move can lead to different injuries depending on your form.  

Today we will focus on the 2 most common foot injuries related to golf. Lateral ankle sprains and intermetatarsal neuromas.  

A lateral ankle sprain can occur when the leg is gliding over the ankle, as in a golf swing. Through repave and excessive moon, the lateral ankle ligaments can become “loose” which can make it easier to sprain it. 

When pain and inflammation first occurs, the doctor usually will prescribe some an-inflammatory medications, as well as icing the area and perhaps even braces or orthotics to give it some stability.  

But once it’s sprained, physical therapy is recommended to allow the physical therapist through manual therapy for proper healing, as well as strengthening the surrounding muscles to increase stability in the ankle and even work on loading the ankle with the right amount of force and range to correct your form during your swing.  

An intermetatarsal neuroma is a benign growth of the nerve issue that is caused by constant irritation from repaving force applied on the nerve in the 3rd interspace. This happens not in the foot that drives the swing but the non-dominant foot. 

So the le foot for the rights and the right foot for the lies. If you have an intermetatarsal neuroma, you will most likely feel a burning, numbing, and shooting pain to your toes. As with the lateral ankle sprain, the doctor will recommend a variety of treatments to reduce inflammation. 

Your Physical Therapy New York, NY will work with you on your goals for proper healing as well as fixing your mechanics for your swings to prevent further injury.  

If you have ever felt pain in your ankles or feet during or are golfing that is not going away, it is probably best to see a physical therapist to assess what may be happening in your lower extremities that may be causing the problem. When these issues are addressed early and corrected, the recovery me is faster and you would avoid any future injuries. 

De Quervain’s tenosynovitis
By nxg Uncategorized , , , , ,

Working/Schooling from Home and De Quervain’s Tenosynovitis

Since COVID-19, there has been an increase in computer use…

De Quervain’s tenosynovitis, also known as radial styloid tenosynovitis is pretty common in those working in front of the computer

The common Misconception with Computer Use and Carpal Tunnel Syndrome

Studies have found that computer use is not linked with CTS. However, it doesn’t mean that it does not cause disorders of the arm. Most likely you would have developed De Quervain’s tenosynovitis OR you would already have CTS but have been exacerbated recently in addition to the computer user.

What is Carpal Tunnel Syndrome?

Carpal Tunnel Syndrome is caused by pressure on the median nerve at the base of the palm. 

The carpal tunnel is a channel on the palm side of the wrist that protects the nerve and the tendons that bend your fingers. Added pressure to the nerve can cause pain and weakness in your wrist and hand. 

Inflammation and swelling of the surrounding wrist’s tendons can contribute to the pressure on the median nerve which can lead to CTS. 

Extreme wrist positions, as well as a lot of finger use, especially with a lot of force or vibration, can all contribute to CTS. 

Symptoms of Carpal Tunnel Syndrome

It usually starts with burning, tingling, or numbness in the palm and fingers which are often noticeable at night. As it progresses, the symptoms are noticeable in the day and often worse when holding items. 

The weakness of the hand and more constant numbness if the pressure on the nerve continues. You may see that you lose something unexpectedly or have a weakness in your grip. 

What is De Quervain’s Tenosynovitis?

It’s a condition affecting the tendons on the thumb side of your wrist. It hurts to lift any pots of pan, doing any heavy household chores. Any exercise that relies on constant hand or wrist movement can make it more immoral. 

Symptoms

Pain and swelling near the base of the thumb. Difficulty moving the thumb or wrist while making grasping or pinching motion

What can I do When Using the Computer?

Keep your wrist in on neutral position when working with a keyboard or mouse.

Setting up your keyboard so that your elbows are bent at 90 degrees and forearms parallel to the floor will be the ideal position. That goes the same with the mouse as well. 

Swelling

You can also try using ice packs to reduce the swelling/inflammation in the area as well as trying to give your hand a rest when you don’t need to use the computer.

Physical Therapy

Visit Physical Therapy New York, NY and a physical therapist will evaluate you and will determine if you have De Quervain’s tenosynovitis. Your treatment will involve various stretches and exercises you can do at the clinic as well as at home. 

By nxg New Age Blog , , ,

Exercises You Can do While Working in Front of the Computer

It’s important to move your body if you are sitting all day long. Set an alarm for every 50 ~ 60 min to get those stiff joints moving. Sitting for too long can make you susceptible to cardiovascular diseases. Go and get some cup of water, go to the bathroom, and do some stretches.

Wrist flexion/extension Stretch:

Hold your hand out as if to say “stop.” With the other hand, pull the 1st hand toward you and hold the stretch for 20 – 30 seconds. Repeat 3 times With the 1st hand bring in down and pull on the back of the hand and hold the stretch for 20 – 30 seconds. Repeat 3 times

Seated Double-Knee to Chest:

While seated, spread your legs apart and reach down to the floor. Hold the position for roughly 20 – 30 seconds. Repeat 3 times

Seated Upper Back Stretch:

Reach down to the floor with both hands. With the left hand lift it to the side all the way up. Do the same with the right side. Hold the stretch for 20 – 30 sec, 3 times.

Sit-to-stands:

As the name implies, sit and stand from your chair 10 – 20 times. If it is too easy for you, perform a squat instead by not completely sitting but remaining in the air and coming back up.

Calf Raises:

Behind the chair, grab the headrest and lift your heels up and down. If there is no issue with your balance, perform without grabbing onto anything

Jumping Jacks:

It’s important to keep your heart pumping throughout the day. It’s tough when you are sitting all day long. Start by standing with arms to your side and feet nice and square. Then jump and spread your legs wide while at the same time reach your arms up on the side.

Your hands do not necessarily need to touch but close enough. Then quickly jump back to starting position. Begin with 10 – 20 at a time.

Please note that not everyone will be able to perform this exercise. It depends on your current ability and any concurrent joint disorders you may be.

Door stretch:

Since you are constantly looking at the computer, your shoulders can protract and make the chest tight as well. Go by the doorway and put one arm on the wall while you step one foot (the same side forward and slightly turning towards the opposite direction.

You will feel a stretch on your pectoralis muscle. Depending on the angle of your elbow, it’ll stretch different aspect of your chest. Your can start with 90 degrees and work your way up.

If your doorway is small enough, you can perform with both arms at the same time.

Hold the stretch for 20 – 30 seconds, 3 times.

Chin Tucks:

You may also be prone to have a forward head posture. Stand with your back against the wall. Tuck your chin back as if pulling your whole head towards the wall. Remember not to force it too much. It should not hurt. Start by holding for 2 seconds, 10 times. You can work your way up by holding 5 seconds, then to 10 seconds.

Cervical Isometrics:

Press your head gently into your left hand and vice versa and hold for 5 seconds (without letting the head be pushed over). Do the same on the right side. Then use both hands into the back of your head. Repeat the cycle 10 times.

It’s okay not to be able to do the exercises perfectly in the beginning. Remember to listen to your body when doing certain exercises. If you have certain pain or discomfort while doing an exercise, speak to your doctor Physical Therapy Queens, NY before proceeding.

Movement is important in our daily life. Don’t give into a sedentary lifestyle. It’s up to you to let your body function as optimally as you can as long as you can.

Colles fracture
By nxg New Age Blog , , , ,

Physical Therapy for “Colles’ Fracture”

What is “Colles’ Fracture“?

A Colle’s fracture is a break in one of the bones of the forearm near the wrist. The fracture can occur if you fall with an outstretched hand, with the end of your radius bone breaking and getting pushed toward your inner wrist. This fracture is one of the most common but most challenging outpatient fracture. This is most common in people with osteoporosis or elderly women.

Common Signs of a Colles’ Fracture

If you have suffered trauma to your wrist or have fallen onto your hand or wrist, you may have a Colle’s fracture. Common signs and symptoms of a wrist fracture or Colles’ fracture include:

– Pain and swelling in the arm, wrist or hand

– Bruising

– Decreased mobility in the wrist

– Visible lump on the back side of your forearm

Initial Treatment

If you suspect you have a Colles’ fracture, you should seek medical attention right away. Otherwise, it may result in serious complications with permanent loss of arm and hand function.

Because of the pain and swelling that occurs with a fracture, you may wish to put ice on your wrist and hand until you get to your doctor or emergency room.

It is important to have the fracture reduced. Your doctor situates the broken bone or bones manually in the correct position so that appropriate healing can take place. Another option is to have a surgical procedure call open reduction internal fixation (ORIF) when the case is severe.

Once it’s been reduced, it must be immobilized with a cast or a brace and may be required to wear a sling. You may need to visit a physical therapist to learn how to properly wear your sling. It is essential to keep the bones immobilized so that proper healing can take place.

How Can a Physical Therapist Help?

After about four to six weeks of immobilization, your doctor may remove the cast and be referred to physical therapy. The physical therapist will evaluate your strength, function, range, pain and swelling. If you had an ORIF procedure, the therapist will assess your surgical scar tissue.

Your physical therapist will develop an appropriate plan to improve the impairments and functional limitations that you may have. Your PT may prescribe a specific exercise program after your Colle’s fracture such as:

– range of motion exercises for the hand, wrist, and elbow

– strength exercises that focus on hand, wrist and elbow.

– various treatments and modalities to help decrease the swelling and pain.

– scar tissue massage and mobilization to help improve the mobility of your scar

You should notice that your mobility, strength, and function are improving while your pain and swelling are decreasing after a few weeks of physical therapy. While the fracture should be fully healed six to eight weeks after injury, you may still be limited for up to 12 to 16 weeks.

A Colles’ fracture can be a scary experience as you will have limitations in your basic abilities as well as your recreational activities. Physical Therapy Queens, NY can help you improve your functional mobility to ensure you can quickly and safely return to normal activity.