All posts in Fitness

Stretching Before & After Exercise

Stretching Before & After Exercise
Comments Off on Stretching Before & After Exercise

Stretching before exercise increases flexibility and elasticity, thus, decreases the chance of injury. People should focus on stretching the muscles that will be activated during the workout. So if it is leg day, the hamstrings, quadriceps, glutes, and calves all need to be stretched. This prevents these muscle groups from tightening up during an exercise.

Not only is it essential beforehand, it is just as important if not more to stretch post-session. In fact, if a muscle group has been continually contracted throughout a workout, stretching can help muscles return to their normal length. In addition, it can decrease recovery time and alleviate soreness.

It’s important to stay committed, as studies show that flexibility from regular stretching can disappear after 4 weeks of inactivity.

The benefits of stretching include:

• Muscles release tension.

  • Range of motion increases.
    • Help muscles resist stress, thereby, prevent muscle and joint strains.
    • Prepare the body and heart rate for strenuous exercise.
    • Improved blood flow.
    • Reduce the severity of painful menstruation (Dysmenorrhea).
  • Body releases endorphins, making people more energetic and relaxed.

However, DO NOT stretch if:

  • There is a bone fracture, acute sprain or strain.
    • Range of motion is limited due to other pathology
    • The joint is inflamed or infected.
    • There is pain doing stretches.

Stretching determines how far a joint can bend, twist, or reach. When it is done incorrectly, it can be ineffective or dangerous as it can cause tears, instability, and damage to tendons/ligaments.  It is controversial still which kind of stretching is beneficial before or after exercises.

If you are stretching before exercises definitely you need to some kind of warm up exercises before you stretch.  Thus, it is important to consult a physical therapist to see which stretching exercises can be incorporated when dealing with an injury or condition.

More

How Physical Therapy Works for Arthritis Pain?

How Physical Therapy Works for Arthritis Pain?
Comments Off on How Physical Therapy Works for Arthritis Pain?

Are you experiencing inflammation, pain, and/or stiffness in your joints? If so, a possible cause may be arthritis. It may be accompanied by a limited range of motion as joints are too inflamed to move. Arthritis is quite common, in fact, there are more types of arthritis then you know. It can affect men, women, and even children.

The most common are osteoarthritis which onsets from wear and tear of cartilage and rheumatoid arthritis that occurs from an overactive immune system. It’s important to treat the specific condition as it can interfere with work or everyday activities. Physical therapy has been proven to be highly effective in treating the effects of arthritis.

A physical therapist will create an individualized treatment plan based on your diagnoses and pain level. The goal should be to improve mobility by restoring the use of affected joints and to increase strength for joint support. Your physical therapist may also focus on increasing flexibity, coordination, and balance if appropriate.

He/she will provide knowledge on exercises to do at home and what activities to avoid. Depending on their condition, patients may be advised to use assistive devices such as a cane or walker to relieve pressure. The physical therapists will work consistently with patients to maintain progress and safe return to daily activities.

It’s important for patients to adhere to their exercise regimen as regular physical activity can keep surrounding muscles strong, decrease bone loss, reduce stiffness, and control swelling and pain. Exercising can also enhance energy and stamina, thereby, decrease fatigue and improve sleep. Patients with arthritis who are overweight can forsee additional benefits as exercising can promote long-term weight management.

Besides exercises, your treatment program may consist of manual therapy. Evidence shows that joint and soft tissue mobilization can help patients relieve pain and stiffness. Specific modalities may be used during treatments such as a hot/cold pack and electrical stimulation to relieve pain.

These techniques can increase blood flow, reduce inflammation, reduce pain, and enhance mobility. Thus, it’s important to consult your doctor to see if physical therapy is appropriate for you as it can be a safer alternative to surgery and pain medications.

More

Post Surgical Physical Therapy

Post Surgical Physical Therapy
Comments Off on Post Surgical Physical Therapy

Many people believe that surgery alone can lead to full recovery. However, without proper care and rehabilitation, any work/progress completed during surgery may be undone. Post-surgical rehabilitation concentrates mainly on increasing strength and mobility. The physical therapist will provide appropriate modalities, manual therapy, and exercises to improve patient’s endurance, strength, and flexibility.

They will work with the patient to create an individualized treatment program that will cater to the patient’s surgicial procedure, pain level, and goals,  allowing them to bounce back successfully. Physical therapy for post surgery should focus on progessing patients to a pain free state without limitations and risks of future injuries.

Surgerical procedures that often recommend follow up physical therapy somer common surgeris include :

  • Rotator Cuff Tear
  • Hip, Shoulder, and Knee Joint Replacements
  • Ligament Tears of the Knee (ACL, LCL, MCL and PCL)
  • Tendon Rutprue Repair
  • Arthroscopy and Meniscus Repair
  • Spinal Surgery
  • Fractures
  • Additional Operations Resulting in Weakness or Stiffness

Physical therapy can reduce pain/discomfort from surgery with techniques such as electrical stimulation, ice, hot pack, massage and manual therapy. Once the pain subsides, the treatment program will focus more on the challenges of each surgical procedure.

For instance, if a patient received a knee replacement, the therapist will prescribe strengthening and range of motion exercises to promote recovery. Patients can also experience weakness from being sedentary after surgery, but physical therapy can help increase muscle mass to its previous levels.

Without physical therapy, there are possibilities of re-injury or prolonged recovery, post surgical complication like stiffness, contractures, weakness.  It is necessary for the patient to be aware of what activities to avoid and how to safely perform daily activities to prevent future setbacks.

Physical therapy will also help patients return to regular activities quicker as it enhances healing in damage tissues. Thus, physical therapy is essential in achieving a safe and fast post-surgery recovery.

More

Knee Pain: How Can Physical Therapy Help?

Knee Pain: How Can Physical Therapy Help?
Comments Off on Knee Pain: How Can Physical Therapy Help?

Physical therapy is a great option to consider in relieving knee pain. The main goals of a treatment program should be decreasing pain and increasing mobility. If someone experiences difficulty standing up from or sitting down on a chair, going up or down the stairs, or walking to run errands, it’s important to treat the problem earlier on before it exacerbates.

During the initial evaluation, the physical therapist will examine the patient’s strength, range of motion, and functional abilities. From there, a personal treatment plan will be created for the individual, taking in account of any goals he/she may have in mind.

A session of physical therapy may include stretching, strengthening, balance and gait training, and joint mobilitization /stabilization. If the therapist deems appropriate, a hot pack, ice pack, electrical stimulation, ultrasound, or althetic taping may be used.

People with knee pain should consider physical therapy because it can be an effective treatment in place of surgery. Therapy has been proven to be successful for patients with meniscal tears and moderate osteoarthritis; allowing them to avoid possible risks, side effects, and expenses of surgical intervention.

If surgery is inevitable, therapy can be essential both before and after surgery for efficient recovery. Therapy beforehand, can help patients become stronger and help them accustom to an exercise routine, thus, requiring less intensive therapy post-operation. After surgery, therapy can help individuals regain mobility, increase strength and balance, walk without an assistive device, and return to previous activities of everyday life.

After an injury, exercises can help patients prevent joints from stiffening, increase movement, and reduce pain. Some beneficial exercises include stretching for the quadriceps and hamstrings, strengthening the hip and knees with clamshells, squats, and strengthening the calves with heel raises.

However, every patient start off at different levels and experience different types of pain, therefore, it is important to consult a physical therapist so they can make an exercise regimen catered to the patient alone.

More

Do you need physical therapy for bad ankle injury? Try this therapy

Have tried wobbling board for any injury or knowing how to use it for physical therapy? It can be amazing tools for rehabilitation for bad ankle sprain and also it often used in yoga and sport training too.

Sometimes patients complaints about their ankle pain it may happen that ligaments has been damaged; ligaments have injuries that known as ankle sprains.

bad ankle injury

Do you how wobble board helps for having relaxed from ankle pain?

There are many ways that can be done through wobble boards which works to rehab the injured ankle.

It will improve motion range:

Ankles become strict due to injury; and that is the problem that leads to injury again. At that time wobble board will play important role for recovery; it will move you ankle in all movement and help to joints.

We think that ankle motion works as up and down only, but you are wrong here it also works in both right and left sides and in rotation view too. The wobble board is the main tools which will help you to move your ankle in all these direction smoothly with pain.

Related:

It helps to improve strength of Ankle:

When you have pain due injury of ankle at that time muscles that surrounding on ankle is become week and make pain much. Due to this it may happen that you will lead to ankle pain and joints pain too.

With the help of this mobility the ankle not target general up and down movements of ankle for the different muscles surrounding through joints. The wobble board will help for functional movements for the joints.

It improves proprioception

If you don’t know about Proprioception; then first we clear about it that it helps to give any message to your brain from body. It may happen that due to having ankle injury your Proprioception can be damaged and can problems for doing movements of ankle.

The balance board is the things that help to not only recover ankle joints pain but retain ankle joints too and your body movements that prevent future injury. Those peoples who have good Proprioceptive ability in their body have possibility to recover ankle joints earlier.

Some ankle sprains have ability to recover it quickly in simple steps but sometimes it happens that it may take time, at that time wobble board is the tools that will help you to rehab this pain. New Age Physical Therapy Centre Queens, NY helps to recover this ankle pain problem with the help of amazing physical therapy. If you have problem with this kind you should get in touch here for solution.

More

How to Sleep Better with the Help of Physical Therapy?

How to Sleep Better with the Help of Physical Therapy?
Comments Off on How to Sleep Better with the Help of Physical Therapy?

There is a relationship between pain and sleep. Most of us have pain here and there and when we are in pain we have difficulties in activity during day and lot of times has trouble sleeping.

Certain kind of pain really disturbs patients while sleeping. Nerve pain is one of those pains. Patient who has chronic pain may experience sleep problems as well. Pain is one of the causes for in so suffering mania.

If you are suffering from pain and it is affecting your daily sleeping then the best option is to apply physical therapist that can help you to sleep better.

Physical therapist can evaluate your paining problem and create a treatment plan tailored to your goals and needs that will much beneficial for your recovery. Physical therapist can indentify cause for pain and try to help patients relieve pain.

Physical therapist may use hot packs, cold packs, electrical stimulation, ultrasound to relieve pain. Physical therapist may use hands on technique like joint mobilization, soft tissue manipulations, massage for better recovery. Physical therapist may teach some strengthening exercises and stretching exercise.

At discharge, a therapist may help you to design home exercise program which can help to alleviate your pain and to maintain healthy lifestyle and to restore normal sleep habits.

Physical Therapy Queens, NY is one of them which give you best physical therapy to your chronic pain. You will be feeling good after taking therapy here. Just visit expert therapist here they have all the pain problem solution with fast recovery.

Read more:

More

Simple Physical Therapy Tips to Help Knee Pain and Find out Cause of Pain

Simple Physical Therapy Tips to Help Knee Pain and Find out Cause of Pain
Comments Off on Simple Physical Therapy Tips to Help Knee Pain and Find out Cause of Pain

If you are suffering from your knee pain and couldn’t got recover even by visiting may of doctors and experts and its paining continue when you are walking, waling up and down through steps at your home then you should do day to day exercises related to aches.

Physical therapy is the core thing that can help you to prevent pain more wisely then medicines from doctors. You can get back to your normal if you have even more hard pain in your knee.

If you are not able to go for physical therapy centre then you can try some basic exercises at your home also. These are the simple moves that will change some your routine lifestyle and you should try at home and check whether it is beneficial for your knee or not.

1. STRENGTHEN YOUR QAUDRICEPS, GLUTEAL MUSCLES

Weak hips, thigh muscles and poor motor control these are the nasty thing that can lead you to add forces existed on your joint of knee. Weak quadriceps really effects how your body weight bears thru your joint. Weak gluteal also affects your pelvic related pain and due to this issue it may happen overloading on knee joint.

So you can find exercises to strengthen quadriceps and gluteal muscles. Focus more on quadriceps muscles first start with simple knee presses and holding and straight leg raises. Progress slowly.

2. MAKE CORRECT LIMITATION OF MOBILITY

Also patient has to check their mobility especially on their lower extremity.  Lack of flexibility in hamstrings, quadriceps and calf muscles can lead to improper loading on joint which in turn lead to pain ache across your knee.

Stretching those muscles really prevents injury especially in athletes.  Without the necessary mobility, your knees are going to take the brunt of the force. So add some stretching exercises to your routine exercises.

3. DO TRAIN OF YOUR CORE

When we are talking about knee pain, weak abdominal muscles can also play a important role. Weak core can make once posture poor which in turn lead to improper gait. Improper gait can lead to pain across knee.

In majority issue we never worry for 6-pack, we are conversing about your inner essence stabilizers which is across abdominals. Processing to do this stability and endurance can help you to improve posture, improve gait pattern which may help to reduce knee pain.

4. YOU SHOULD STABLE YOUR WEIGHT

Heavy weight of body can also occur stress placed on your knees. Expert says that anyone who has high weight problems can be at high risk for knee osteoarthritis. If you need to relax from this knee issue happened from heavy weight then you should do some little diet in your daily food and also required to change some daily activities of working. It will help you decrease your heavy weight and lead you to reduce your knee pain.

Regular cardio and resistance exercises are good way to maintain your weight and build strong lean muscles. But if you are suffering from much knee pain then you should make limit or stop some physical working activities, daily work etc. You can do exercise in pool that can help you to prevent high

By exercising in a pool you can reduce the effects of significance on the body, so that it can beneficial for you to reduce pain.

5. LOOK DOWN AT YOUR FEET

Alignment of foot should be properly because it may happen that improper foot structure also plays role to increase knee pain. A person who wears high heels shoes has shown high compressive forces on knee.

People who wearing worn out shoe or has over- pronated foot can also have increase weight on to their knee. So take proper foot care, changing footwear regularly, proper ankle mobility can help you to reduce knee pain.

After understanding your knee problem you can try some exercises at home and follow some simple steps of New Age Physical Therapy, NY if you still have trouble please call your physical therapist.

You may like to read more;

More

Plyometric Exercises : Boost Strength and Speed Level of Your Body

Plyometric Exercises : Boost Strength and Speed Level of Your Body
Comments Off on Plyometric Exercises : Boost Strength and Speed Level of Your Body

Plyometric exercises are great form of exercise to increase speed and power. These are different kind of exercises then you do regular strengthening exercises. This Plyometrics exercises can improve your reactive energies by consuming the Strength-Shortening Cycle (Generally It’s known as SSC) in order to generate maximal output of power.

It is the only exercises which were firstly developed by Soviets during the timing of cold war occurred in 1947 time. Do you know why they did it in cold war because they want to increase their strength and speed? These are the main reason that they had developed this plyometric exercises. This kind of exercises was used to well train their athletes. Due to plyometric exercises generated speed and strength and its good combination they lead to powerful athletes.

We can divide this plyometrics exercise into three phases, which are as follows.

1. Rapid Muscle:
The first and foremost phase is known as a rapid muscle. This rapid muscle lengthening movement also called the eccentric phase.

2. Amortization Phase:
The second one comes a short resting period called the amortization phase. This phase is most important phase for this exercise.

3. Concentric Phase:
Finally the third and most important phase is the athlete engages in an explosive muscle shortening technique that is well known as concentric phase.

Doing warm up is most important factor and prior for plyometrics exercises. Do you know how to do warm up? Let’s do it with this short information. Warm up can be done in form of light cardio, dynamic or static stretching. After doing this warm process athlete feels much relaxed and should cool down after each session.

Some important factors should consider by all athlete who wants to do this. From them first and important is all athletes should go under orthopaedic screening before these exercises to make sure it’s suitable for them or not. Every athlete who wants to go for it might have to go thru klatt test before going thru plyometrics.

Before starting this exercises keep in mind that every athletes should were comfortable clothing and good sneakers. It is the fact that plyometrics should not be done on concrete or very hard surfaces.

Let’s know about some important examples of plyometrics exercises here;

  1. Box Jumps
  2. Tuck Jumps
  3. Lateral Jumps
  4. Split Jump
  5. Power Skipping
  6. Bounding
  7. Plyometric Push Up

There are many athlete wants to do plyometric exercises and many of doing also. Plyometric exercises have been used by many of athletes successfully as a primary method of training to enhance the power and speed. New Age Physical Therapy Center Flushing, NY is place to get perfect plyometric exercise that can boost your energy and speed level. In order to realise and to result of the potential benefits of plyometrics training the process of stretch shortening might be invocated. Also it needs perfect and careful attention to the technique used during the drill or exercise.

More

Does Spinal Decompression Help Low Back Pain?

Does Spinal Decompression Help Low Back Pain?
Comments Off on Does Spinal Decompression Help Low Back Pain?

Spinal decompression may help treat low back pain, but this popular treatment isn’t a sure thing. Advertising for spinal decompression targets people with degenerative disc disease, bulging discs, herniated discs, or spinal stenosis.

What is spinal decompression?

Spinal decompression is a form of mechanical spinal traction, which refers to the separation of the bones, joints, and discs of the back.

It is theorized that this separation relieves pressure on the nerves in the back and helps decrease pain, and thus, improve function.

Many spinal decompression systems are operated by the use of a computer, allowing the health care provider to adjust the amount of traction force, the angle of traction provided, or the amount of time the traction force is applied. Common trade names of spinal decompression devices are the VAX-D System, the Spinal Aid System, and the DRX-9000 System, among others.

Some spinal decompression units require that you lie on your stomach while treatment is rendered; others have you lie on your back.

Are there risks associated with spinal decompression?

A review of the published data for the use of spinal decompression reveals very little risk associated with treatment. One study reported on a patient who developed severe pain while on the unit. A follow-up MRI of the spine revealed that this patient’s lumbar herniated disc had increased in size.

The patient subsequently had a lumbar surgery and it was reported that the patient recovered fully. Other studies report some increase in pain for a few participants.

Does spinal decompression help low back pain?

The main theory behind spinal decompression is that providing traction to the compressed structures in the spine helps relieve pressure and pain.

So traction must help low back pain, right? Well…

A study published in the 2001 issue of Physical Therapy Journal (PTJ) evaluated various forms of treatment for acute (symptoms for less than 4 weeks), sub-acute (4-12 weeks) and chronic (more than 12 weeks) low back pain. The published evidence available for the use of traction for low back pain received a grade of “C” (no benefit demonstrated).

Claims have also been made that spinal decompression creates negative pressure in the discs of the spine, which helps to pull bulging discs back into place. A published study reporting on three patients concludes that spinal decompression did lower the pressure in the discs while using decompression. This is a small study, however, and no cause and effect conclusion about spinal decompression and low back pain can be made.

However, more studies have been conducted since the ones mentioned above. More observational studies using larger trial groups are finding the spinal decompression may help with some of the symptoms of low back pain, specifically the radicular leg pain.

And, there are still smaller studies finding positive outcomes.

Simply put, there is limited scientific evidence that spinal decompression can help your low back pain. Does that mean that it does not work? Not entirely. It just means that the current level of research is not sufficient to draw positive cause/effect conclusions for the use of spinal decompression. There may be other more affordable options for you to consider when faced with treating your low back pain.

What does help low back pain?

While many treatments are available for your low back pain, the scientific data indicates that maintaining normal activity is a good treatment (grade of “A” — benefit demonstrated — in the 2001 PTJ review) for acute low back pain. Exercises for your low back also received a grade of “A” for sub-acute and chronic low back pain.

The great thing about exercise is that it is a low-cost, easily implemented treatment. Your physical therapist can teach you how to improve your posture and implement the right exercise program for your specific condition to treat your low back pain.

More

Physical Therapy and Frozen Shoulder

Physical Therapy and Frozen Shoulder
Comments Off on Physical Therapy and Frozen Shoulder

If you have pain in your shoulder and difficulty lifting your arm overhead or has trouble rotating arm, you may have frozen shoulder.  Frozen shoulder also known as adhesive capitalistic, is a painful condition that seems to start gradually and slowly limit your ability to lift your shoulder and arm normally.  There are many reason you can have frozen shoulder.  Main reason is not moving shoulder normally after any shoulder injury can lead to adhesion in shoulder capsule which in turn lead to frozen shoulder.

Physical therapist can really help you with frozen shoulder.  Physical therapy for frozen shoulder normally involves therapeutic modalities (to control pain and relax shoulder), Range of motion (ROM) exercises to improve shoulder mobility, Passive range of motion, shoulder mobilization and shoulder/scapular strengthening exercises.  Home exercise program is very important part of physical therapy.

  • Therapeutic Modalities:

Patient with frozen shoulder might be given hot packs, electrical stimulation or ultrasound to relieve pain temporary so patient can exercise better.

  • Skilled manual therapy:

Skilled manual therapy is very important in frozen shoulder patients.  That may be passive range of motion, joint mobilization.  This has to be done by physical therapist to achieve more mobility in shoulder.

ROM exercises:

Patient should be given some range of motion exercises to do and some stretches.  ROM exercises and stretches could be painful at times but as long as that pain is temporary patient should not be worried about.

  • Strengthening exercises:

Patient can be started initially with isometric exercises along with other strengthening exercises.  Strengthening exercises includes rotatory cuff strengthening, shoulder muscle strengthening and scapular strengthening.  Therapist may use free weights, the bands or cable machines to strengthen shoulder and scapular area.

Frozen shoulder can be a painful condition that prevents you from moving your arm normally.  If you have a frozen shoulder, it is important to use specific exercises and motions to help get your arm and shoulder moving again.  By consulting your physical therapist getting to work with step-by-step program, you may be able to quickly and safely resolve your frozen shoulder and get back to your normal movement and functional ability.

Read  More :

More