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.
No time for the gym but still want to be healthy and stay in shape? Well, bodyweight exercises can benefit you! Even without additional weight, these exercises can build strength, muscle, and fitness while helping people lose weight. The goal is to use your own body weight as resistance, by pushing, pulling, or lifting it. And if you don’t have time, don’t worry! These exercises can be done whenever and wherever.
Your physical therapist will most likely include body weight exercises into your treatment program. He/she will cater the regimen to the specific condition at hand. Such exercises include strength training to build muscle and cardio to keep the heart strong.
Based on the patient’s starting point and age, the therapist will determine the pace of each session with the quantity of exercises and how many repetitions to perform. With body weight exercises, patients can complete their full range of motion without restraint, allowing joints to move freely and decreasing the risk of injury. You’ll be able do these exercises at home with little to no cost, as equipment is not needed.
Bodyweight exercises are considered “closed chain” which is the scientific term for saying moving the body through space instead of an outside object. Closed chain exercises have been proven to increase lower body strength by 31%, whereas, open chain exercises only increases it by 13%. The reason is because moving the body through space increase the amount of muscle fibers used. Thereby, yielding more results.
If you’ve been sitting at your desk all day, it’s probably best to not go and sit down on a machine at the gym once again. Body weight physical therapy helps patients reestablish good movements. It allows movement in multiple ways that can activate muscles in the back, knees, and shoulders, thereby, keeping them healthy. This may be a better alternative to machines that can be limiting.
Examples of bodyweight exercises include planks, push-ups, squats, sit-ups, marching, and lunges. Since physical therapists are professionals in body movement, it’s best to consult one to see which exercises are appropriate for you when dealing with an injury.
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.
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
- 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.
If you want an example of good posture, just look at a young child – their back shows a graceful ‘S’ curve and their movements are easy and effortless. We are sure all of us remember being scolded by our mother to sit straight and don’t slouch.
Most of us ignored those comments but definitely regret it now. Correct posture is important to keep our back and spine healthy. It’s not just about being confident. Being in good posture you are properly aligned anatomically and putting less strain or stress on supporting muscles and ligaments.
As we get older inactivity, slouching causes muscle fatigue and tension that ultimately leads to poor posture. Our body is designed for movement. In modern era we do lot of work sitting and in flexed position. From morning we get up most of the activity we do is in sitting. For example sitting for breakfast, driving to work or using public transportation to work, sitting at work, eating dinner, watching TV and sleeping.
Constantly being in flexed position we strain certain muscles and shorten certain muscles. This creates imbalance in muscles and that can lead to pain. We compressed some joint more than usual which may lead to joint pain.
Over the period of time you get adaptive muscle shortening which can cause postural dysfunction and injuries. Body will adopt new posture and new pattern of movement which can cause improper strain on muscles and joint which in turn lead to pain.
These are possible symptoms from postural dysfunction.
- Muscle pain and the feeling that there are knots in the muscle.
- Sore, stiff achy joints.
- Feelings of weakness or instability.
- A burning type sensation in the muscles.
- Pain in neck, mid back, lower back area
- Difficulty straightening up after sitting.
What can cause this?
Overuse is one of the most common causes for an example sitting in one position for longer period, sitting in front of computers, constantly looking down into your phones, working out one group of muscle more than other, using heavy back packs all the time.
Improper sitting and standing habits which can lead to postural problems. Other medical problems like muscle imbalance, weakness, joint stiffness can also lead to poor posture.
If you think that you might have problems with your posture or want some advice on why it has happened and how to fix it, you can call us and schedule consultation with our experienced physical therapist.
At New Age Physical Therapy our physical therapist will evaluate you and your lifestyle and will plan your treatment to bring you back to prior pain free functional level.
We all have heard the saying “prevention is the key to good health,” well that saying is valid when it comes surgeries. Most of us tend to shrug off the mild symptoms thinking I will take some medication and it will go away. It may go away with pills or reduce symptoms but why not look for long term fix instead of short term.
New Age Physical Therapy can help find these fixes. They can teach you techniques and ways to prevent injuries and promote a healthy lifestyle.
But no matter how much we try to prevent these things sometimes it just does not work in our favor. If surgery is necessary and you want to get ahead of the game then talk to your doctor and see if you can get it done. Most patients after surgery require physical therapy to get back to normal activities.
POST-OPERATIVE PHYSICAL THERAPY
In several orthopedic cases, having quality physical therapy from experienced compassionate professionals can certainly help quicken the recovery process.
These are some examples of surgeries after which patient needs Physical Therapy:
- Total Joint replacements
- Spinal Surgeries (Laminectomy, discectomy, Spinal Fusion)
- Ligament Tears( Shoulder Dislocation/Separation; Elbow-Tommy John; Knee-ACL, PCL, MCL, and LCL)
- Rotator Cuff Repair
- Temopomandibular Debridement
- Arthroscopy Surgeries (Shoulder- Sub acromial Decompression or Laberal Repair; Knee-Meniscus Repair; Ankle Debridement)
- Bunionectomy, ankle foot reconstruction surgeries
As your surgery approaches, for most people getting through the surgery is the only thing that is constantly crossing your mind. But like everything else in life, surgery comes with a little bit of extra work.
Your surgeon can have the most skillful techniques, they might even be miracle workers but without proper post-surgical rehabilitation, their work can become meaningless.
At New Age Physical Therapy, the Physical Therapist strives to fulfill your needs as well as your wants for a full recovery. Knowing that they are working with specific limitations, they focus on improving joint stiffness, range of motion, muscle weakness as well as reducing pain and swelling to meet your goals.
Every member of our staff will work their best to get to know you as an individual as well as your needs and wants. They are all here to listen to your questions and answer them to best of their knowledge.
With March Madness just got over, and NBA basketball playoffs are in sight. We still have got basketball on the mind – as many people do at this time every year. Many people working on their brackets, physical therapist are ready to deal with injuries which arise from basketball.
All players playing at college, NBA level are very well conditioned and trained. They still get hurt and need to warm up properly in order to avoid injuries.
Meanwhile weekend worrier, who just started playing outside as weather is getting better have to be more careful to avoid injuries playing basketball.
All players must do good warm up and stretches before starting game. All players should condition themselves and have proper footwear while playing.
Common Basketball Injuries
These are the common basketball injuries which we see commonly;
- Ankle Injuries (sprains, strains, fractures tibia/ fibula)
- Knee Injuries (ACL, MCL, Meniscus tears)
- Shoulder Injuries (Rotator Cuff tears)
- Hand & Wrist Injuries (sprains, dislocations, fractures)
Regardless of your age, if you have an injury playing basketball, physical therapy can help you to recover from your injury. Physical therapy can help you to reduce pain, increase range of motion and improve muscle strength.
Most of us don’t get luxury of a professional basketball player and get personal physical therapist. Here at New Age Physical Therapy we tailored each patient’s treatment depends on their injury and get them back to playing basketball as soon as possible.
New York State allows direct access to physical therapy. That means you get to make an appointment whether or not you have a prior prescription from another physician.
Our physical therapist is highly motives have more than 16 years of experience in outpatient physical therapy. If have been injured playing basketball, contact us today to set up an appointment.
When any woman asked “What activities are safe for me since i am pregnant?” We need to assess situation and prescribed safe exercises.
What are the best and safe activities for pregnant woman?
Safest exercise for pregnant woman will be walking and swimming. Some low impact exercises like dancing as long as it doesn’t involve jumping and sudden jerky movement it should help to bring heart rate up.
Low impact strengthening exercises will be great. However therapist should focus on a individual person. Every woman is in different physical shape depends on their life style; so one exercise program not going to fit all.
We need to have detail conversation with them about risks, benefits and appropriate modification as the pregnancy progresses, signs to look which for that they aren’t tolerating the activities.
Try not to change their exercise pattern much away from what they normally do or what they normally love. We have presumed that certain activity like yoga is safe for pregnant woman. However some study suggests that teaching yoga to a pregnant woman who never did it might lead to safety issue.
We must also consider the emotional component of someone’s fitness choices. What that means is doing not change their lifestyle completely upside down and told them to do exercises which they have never done before. Not only it will be more unsafe but patient’s compliance ratio will drop.
In addition, if a woman is very active and we know that she is going to go back postpartum quicker than we think is “safe”, then perhaps maintaining them close to their baseline with their preferred activity will optimize their recovery.
Bottom-line keeping pregnant woman safely active during her pregnancy will help her in her post partum recovery.
With increase in sports among young children, there is increase in injuries among young athletes who get hurt playing sports. Lot of those injuries is to muscles, ligaments and joints. It happens while training, during games or during other outdoor activities.
Most of the injuries happen due to overuse, while others may be due to lack of training, improper warm up.
So understanding few basic things can prevent those kinds of injuries in young athletes.
Make sure that your child should know perfect techniques of the sports mechanism, for example how to hold the ball while playing and how to throw it to proper side.
Overhead toss of a boy kids and a young lady’s underhand windmill pitch can be exceptionally distressing on the elbow and shoulder, unless a mentor or educator can give appropriate direction and it’s done bio-mechanically effectively.
In the case of tennis or golf sports, a mentor ought to educate the correct grasp on a racquet or club, and also the right position when hitting the ball, to lessen the danger of damage.
Every day and time you must check and ensure that your kids take after a suitable warm-up routine before going out to play. Warm up before any game is entering in counteracting muscle strain damage. Kids ought to warm up and do extends to maintain a strategic distance from muscle strain.
That may include circling the field to permit joints to warm up, rehashed arm/leg development and additionally extending the muscles in the arms and legs to get them good to go.
Give careful consideration to your kid for indications of exhaustion or muscle abuse, especially in a long diversion or twofold header. Kids who play many sports and have practice or amusement regular are more inclined for abuse harm. Listen to their whines and watch their non-verbal communication for any indication of torment.
Take example one good soccer player who get to be dried out or is basically drained from running from one end of the field to the next is significantly more liable to endure harm than a substitute who comes in crisp for the second half.
In sport the kids either boy or girl who has tossed more than couple of dozen pitches compelling should be supplanted in the later innings, so they don’t over pitch.
The tips described above are much helpful for your kids who are continue connected with sports and suffering from sports injuries often. Here we at New Age Physical Therapy Queens, NY giving you solution for this kids sports injury for kids. Just reach us and free from worries about your child.
Elbow injury is not as common as shoulder, knee but many times we have heard of tennis elbow, golfer elbow. This kind of injury does not happen to people who play golf or tennis. Anybody can get that kind of pain or other elbow pain.
If you are in pain and unable to use your arm, elbow without pain you should consult your physical therapist that can evaluate you and develop treatment plan to help you return to your previous level of function.
In most of the plan first goal is to reduce pain so initial therapy may include electrical stimulation, ultrasound, soft tissue mobilization but mainstay of your program will be therapeutic exercises.
Therapeutic exercises may include Range of elbow motion exercises, strengthening exercises, flexibility exercises.
Conditions that may require you to perform elbow range of motion exercises may include:
- Tennis elbow/ lateral epicondylitis
- Golfer’s elbow/medial epicondylitis
- Elbow fracture
- Shoulder pain or injury
- Olecrenon bursitis
- any contusion or injury to elbow
Initially while controlling pain therapist another important goal is to maintain or increase your Range of motion.
These are simple exercises like…
1. Bending elbow (elbow flexion)
2. Stretching elbow or straightening elbow (elbow extension)
3. Rotating forearm in (Pronation)
4. Rotating forearm out (Supination)
5. Turn it Over: Forearm Supination
Range of motion exercises can be performing 1-2 times a day 1 or 2 sets of 10 or as prescribed by your physical therapist. If any ROM exercises increases your pain you should consult your physical therapist.
Once patient has good ROM and mild pain next goal is to strengthen elbow. Physical therapist can use free weights, your own body weights or mechanical weight to increase your strength. Physical therapist may use digiflex, towel gripping exercises or there putty. At this point therapist may advised you to do some strengthening exercises at home
All above mentioned modalities and exercises will help you to achieve your prior functional level. So if you got hurt and have pain or stiffness in elbow consult visit Physical Therapy Fresh Meadows, NY; your physical therapist and ask how he/she can help you.