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.
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.
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
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.
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.
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.
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.
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
– Decreased mobility in the wrist
– Visible lump on the back side of your forearm
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.
At New Age Physical Therapy, the health and safety of our patients is our top priority. We are diligently monitoring updates to the Coronavirus (COVID-19). We understand this is a challenging time for us, but want to reassure you that we are committed to using preventive measures such as disinfecting our equipment and exercise tables, washing our hands frequently, using alcohol-based sanitizer, and keeping 1 patient per room for social distancing to prevent the spread of Corona virus, as well as cold and flu.
In addition, we are emphasizing and encouraging proper hand hygiene among our patients, have strategically placed hand sanitizers and wipes throughout our clinic, as well as advising anyone who is sick or having any symptoms to stay home for the required 14-day period. Our therapists and staff are happy to employ the use of gloves upon request or when necessary.
We kindly ask that if you are experiencing any of the common cold or flu-like symptoms, that you allow our receptionist to reschedule your appointment when you are feeling better. We will continue to monitor the latest Corona virus updates and will make any changes necessary to help keep our patients and staff safe and healthy.
What are Hamstring Injuries?
There are three hamstring muscles that connect the pelvis to the leg: semitendinosus, semimembranosus, and biceps femoris. These muscles are responsible for straightening the hip and bending the knee.
A hamstring injury can occur when the muscles are being stretched out excessively. This often occurs during high-speed running with sudden starts or changes in direction. Other factors may include sprinting, hurdling, kicking, or heavy lifting.
People with prior hamstring strains are prone to recurring symptoms. Hamstring weakness, increasing age, muscle tightness, inadequate warmup before exercising, and overworking are all risk factors for injury.
How Can a Physical Therapist Help?
If patients are experiencing pain/discomfort, he/she should avoid aggravating activities like walking or working out. It’s important to not overstress the area before symptoms exacerbate. A therapist may advise you to ice at home 3 to 4 times a day to bring down the inflammation.
A physical therapist of Physical Therapy New York, NY will work with the patient to design an individualized treatment plan based on the patient’s injury, pain, and goals. Each treatment plan may include manual therapy, range of motion exercises, strengthening exercises, and functional training that are safe and appropriate for recovery.
In severe cases where surgery is inevitable, physical therapy can provide consistent postoperative care. Hamstring injuries are quite challenging to overcome because of their high incidence rate, slow rate of healing, and persistent symptoms.
In fact, subsequent injuries from returning to a sport or physical activity are more severe than the original. Because of this, it is essential for patients to comply to a program.
Can This Injury or Condition be Prevented?
Here are Some Precautions Patients can Take:
– Warmup before performing demanding activities.
– Gradually increase the frequency and intensity of an activity.
– Perform exercises to strengthen hamstring muscles.
– Listen to the body! Stretch and use ice after a workout if needed.
Physical therapy is one of the most common treatments for hamstring strains, helping to One such physical therapy technique, known as deep stripping massage, can be used in combination with other commonly used treatment.
The impacts of deep stripping massage effects in an improved hamstring length in less than three minutes, increasing flexibility, but do not affect the durability of the muscle.
The use of kinesiology strip, a type of elastic adhesive, has also shown to be effective at recovering muscle flexibility and decrease the chance of pain.
This method is essentially equal to human skin in both thickness and flexibility and is generally used by professionals for managing injuries and the different types of physical ailments.
To give yourself the best chance of stopping hamstring injuries in the first place, it is a great approach to heat up and stretch before any type of physical activity. Improve the strength of your exercise slowly, as going too hard too fast improves the possibilities of muscle injury exponentially.
Stop exercising as soon as you feel you may have hurt yourself. Finally, concentrate on strengthen exercises to help increase your muscle strength. Healing hamstring damages or the majority of muscle pains for that thing can be much harder than preventing them in the first place.
By holding to the suggestions and recommendations outlined in this article, you can be sure that you are working to the best of your strength while maintaining your safety in mind.
Ultrasound is a long heating therapy that can help increase circulation and extensibility during the injured muscles of your hamstring. Your PT may use this treatment although analysis shows that the use of healing ultrasound in musculoskeletal treatments may not allow the benefit that was once considered.
Massaging the injured muscle can help promote injury mass movement.
– Electrical Stimulation
Electrical stimulation may be used to achieve various goals during your hamstring rehab. Your PT may use e-stim to improve manage your pain, reduce injury or improve the way your hamstring muscle contracts.
– Kinesiology Taping
Some physical therapists use kinesiology taping methods to help enhance the way your hamstring muscle functions. It can also be used to reduce swelling and beating around your hamstring muscles. There is insufficient research about the use of K-tape, so consider the use of this modality with your therapist.
– Gait Training
After difficult hamstring strains, you may be needed to walk with crutches while things are healing. Your PT should inform you how to walk well and how to progress from using an assistive device to walking normally.-
Ice may be utilized during the critical stage of pain to manage swelling and to reduce pain that you are feeling.
Your physical therapist may use moistened heat packs to help relax your hamstring muscles and to increase muscle extensibility before stretching.
The most significant treatment your therapist can offer you is a healing activity. Your PT will guide special activities for you to do in the clinic, and a home activity plan will possible be appointed for you to do regularly. This assists you get power of your hamstring strain rehab and sets you in the driver’s seat with your responsibility.
Exercises for a Hamstring Strain may Include:
– Hamstring Stretches
Static and dynamic hamstring stretching exercises can help to enhance the way your hamstring functions. Remember, the damaged tissue creates injury tissue as it is healing, and one of the best ways to improve this tissue is with the action that happens with stretching. While stretching, you should assume a stretch or tear in the injury site, but it should respond to your baseline responding within moments of holding the stretch.
– Lower Extremity Strengthening Workouts
After a hamstring strain, your PT may guide strengthening exercises for your hamstrings and the surrounding muscles. Exercises should begin slow and be painless. As your injury improves, you can progress to more intense strengthening exercises.
– Hip and Core Strengthening Exercises
Analysis shows that having your bones and essence tissues strong can be an efficient way to return to normal activity after a hamstring strain. Excellent bone growing and effective inside strengthening may be ordered through your hamstring rehab.
Agility tools including jumping and dancing. As your rehab improves, your PT may have you interlace in extra superior activity tools such as hopping and jumping. Learning to jump and land properly can help protect your hamstrings (and other lower extremity joints and muscles) from injury as you return to active participation in sports.
– Stability and Proprioception Activities
Struggling to manage suitable balance and lower extremity awareness may be a part of your hamstring strain rehab. This can help assure that your tissues are running properly to retain your bones, knees, and ankles in the right position while walking, jogging, and dancing.
Physical Therapy for Hamstring Injuries
Physical Therapy can be the best and life-changing treatment for people who have been suffering a Traumatic Brain Injury (TBI). A TBI is determined when an injury to the brain damages or changes the way it works. Hits to the head, car accidents and falls are the most frequent cases of TBI and many of those injuries are initially determined as a concussion.
It’s typically only when changes in routine or physical capacity appear that a traumatic brain injury is recognized. It’s not only football players and soldiery personnel that can sustain a TBI.
Children under age four are likely to falls and cover injuries during play or as the result of some kind of harm. Even a “mild” injury is a kind of traumatic brain injury.
Indications vary broadly depending upon the location of the injury and the part of the brain that’s affected. Patients may need to relearn how to perform tasks others take for granted.
Physical Therapy Benefits for Traumatic Brain Injury
Those with a Traumatic Brain Injury may have problems turning over in the area or keeping balance while meeting, holding or walking.
Patients may feel weakness in the neck or limbs and even have difficulties sleeping down in bed. Physical Therapy New York, NY can help traumatic brain injury patients with:
– Increasing Stability, Coordination, and Security
– Improved alertness and attention
– Muscle power, versatility and mobility
– Increased injury levels and less weakness
– More normal movement designs
– A reaction to health, sports and recreational assistance
Traumatic brain injuries can create a wide range of signs. People may become more painful to touch, light and noise. Differences in behavior and emotional answers are simple.
People may have trouble managing their sentiments and experience exciting confusion. The differences may be so dramatic that the patient may not even look like the same person to loved ones.
A traumatic brain injury can occur in a coma from the time of impression. Depending upon the severity of the injury to the brain, patients can need important recovery but still be incapable to respond to their regular work or complete functionality. Traumatic brain injury is more popular than many people think and is ranked as a severe public health problem.
Experienced physical therapists can help with knowledge and credentials for security devices and things to reduce the potential for a traumatic brain injury. They give the best therapy and recovery for your symptoms if a traumatic brain injury occurs. Specific exercise and stretching plans will be increased to help sustain physical capacity, flexibility, variety of movement and coordination.
Tennis Elbow & Physical Therapy!
When you have an idle lifestyle, there are many difficulties that you might suffer. Lower back pain problem is one of the most basic issues, which can be excruciatingly sensitive. Thankfully, some easy activities can offer relief. Whenever you do them consistently, several exercises can provide you long-term release from regular lower back pain.
According to a study by the American Physical Therapy Association, approximately two-thirds of Americans experience low back pain, but only 37% seek help from a professional for pain release. And still, there are easy ways essentially anyone can determine constant lower back pain without operation or pain killers medicines.
Exercise and right stretching of the tissues in the lower back, stomach, bones and legs is important for those with low back pain. Both exercise and stretching help in managing a normal variety of plan, and give relief for tissues due to lack of treatment, or those that fit because of tissue sensitivity or unsuitable condition.
Exercises for Movement Control
Movement control exercise aims to retrain the spine’s tissues to maintain and control the spine into different ranges of action and regular daily exercises. Many patients with both important and resolute low back pain have used poor movement patterns that present a big part in their current.
Manual therapy can be effective for the therapy of joints that lack sufficient versatility and range of action in certain musculo-skeletal conditions. This condition can create trouble, pain, and an adjustment in function, position, and action. Manual physical therapy includes replacing versatility to strong bones and decreasing muscle tension in order to restore the case to more normal movement without effort.
To get relief from lower back pain, patients have the right education for back pain and it’s related therapy. Some portions seem to improve a person’s risk of increasing low back pain. These involve smoking, obesity, older age, physically strenuous or inactive work, female sex, job objection, job-related stress, and mental health problems such as stress or panic.
These ways will surely help you to manage your lower back pain. If you want to know more about physical therapy treatment, please do visit the clinic of Physical Therapy New York, NY. Expert and experienced therapists will guide you and suggest you proper exercises.
Physical Therapy Can Be as Effective as Surgery for Back Pain
For the intelligent player, there is simply no connection between general recovery after an injury and rehabilitation after a sports-related injury. For one, their aims are different. Sport-specific rehab covers beyond improvement. It focuses on the mechanics and capabilities of your sport to make you play again with equal or even greater performance than earlier.
When your body is used to the difficulties of fast activities, necessary rehab just isn’t sufficient. You need an expert sports physical therapist to take you back into the best situation to respond to the sport you love.
Why Athletes Need Sport Specific Rehabilitation?
Sports injuries are especially common as more people try more normal lifestyles and encourage their children to participate in youth sports. Research finds 8.6 million Americans suffered a sports-related injury in one year. Some injuries can be treated at home while some require any hospitalization. You will likely require physical therapy if you are hospitalized for a sports injury.
Physical therapy treatment is necessary for a complete recovery after injuries related to sports. Usually injured body parts must be immobilized or relaxed while they heal. During the process of healing, those muscles and bones get out of work. As a process part of the rehabilitation, you need to utilize the injured area to build up muscle and recover normal function. Even Physical therapy instructs you how to do this carefully so you recover movement efficiently and avoid further injury.
Sports physical therapy knowledge for athletes is very important. Whereas regular physical therapy helps patients recover the capacity to do regular living activities, sports physical therapy rebuilds your body’s ability to resist the severe stress of athletics.
Advantages of Sport Specific Rehabilitation
Sport-specific recovery is the best way of action to rebuild and improve your original athletic abilities when you have experienced a debilitating sports injury. There are many other advantages to sports PT that will help in your rehabilitation, such as:
– Pain Control
– Raised cellular metabolism to boost healing of damaged muscle
– Improved flow in the injured area to supporting healing
– Strengthening of relaxed tissues
– Restriction of powerful atrophy
– Stimulation of common receptors
– Recovery of a variety of plan and improved versatility in strong muscles
– Improved dull drainage
– Improved extensibility of connective and maintaining muscle formations
Eventually, sport-specific rehab is created to help you recover faster and more effectively while reducing pain and stopping further injury. Don’t just pay for extensive recovery.
If you have a sports-related injury and think about responding to your sport, you need to go with expert sports physical therapists at Musculoskeletal Physical Therapy bayside NY. As a guide in sport-specific recovery, we receive individualized corrective regimens for our patients that help them improve and respond to their sport faster. Therapy services are created to help athletes over many sports and ability levels.
The only way to recover to your sport in excellent fitness is to try sport-specific rehab with expert sports physical therapists who know your sport and what it needs to do your best.
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.
The shoulder is one of the most common body part in which injuries take place. There are multiple underlying conditions that can cause pain and limitations on movement. Shoulder problems can be obtained in many ways such as a fall, strain from reaching an object, or injury from sports.
However, most conditions emerge over time from overuse or simply aging. If left untreated, minor irritations and symptoms can exacerbate and become greater, more limiting problems that are harder to treat.
Common types of shoulder pain include:
- Tendonitis/Tendinopathy: This condition results in the inflammation of a tendon causing motions such as reaching up or across the body to become painful. If left untreated, it can progress into a “frozen shoulder,” where the person loses some or all of his/her normal range of motion.
- Bursitis: Bursitis occurs when the fluid filled sac (bursa) that cushions the tendons and joints, become irritated or inflammed. It may lead to symptoms such as pain and stiffness.
- Impingement: Another condition that can lead to inflammation and pain is impingement of the tendons and bursa by surrounding bones. These symptoms can limit everyday activities such as reaching overhead, lifting, or carrying objects.
- Rotator Cuff Injury: This occurs when the muscles that aide in movement weaken or tear causing weakness, pain, and limited range of motion.
- Arthritis: Arthritis can also cause stiffness and pain during motion. This condition causes the tissue or cartilage that protects the joints to wear down.
- Postural Dysfunction: Using computers or sitting for extended periods can lead to muscle imbalances in the shoulder which can progress to pain and injury.
Physical Therapy for Shoulder Pain
Although some injuries may require surgery to fix the “damages”, physical therapy alone can be used as treatment. In fact, shoulder pain physical therapy is effective in treating most shoulder conditions and injuries.
During the initial evaluation, the physical therapist will conduct a series of tests and assessments to determine the appropriate diagnosis and treatment plan. They may measure the patient’s strength, range of motion, evaluate his/her posture, and/or perform screening tools to pinpoint the exact area of injury.
The best treatment plans are individualized to each patient based on their needs and pain level. They may include exercises to increase strength, mobility, and flexibility, which are important factors in preventing the development of chronic shoulder issues.
The physical therapist may also use passive treatments such as a cold or hot pack, electrical stimulation, and/or ultrasound to alleviate pain and increase blood flow to the area. They may also conduct manual therapy such as mobilization or massage if deemed appropriate.
Since many shoulder conditions have the ability to become more severe, it’s important to seek help right away. Physical therapy may lasts between several weeks to several months depending on the condition and whether the patient underwent surgery. It’s important to adhere to the treatment plan and remain committed to obtain optimal results and faster return to normal routine.
Hip pain can occur on the outside of your hip, upper thigh, or outer buttock from problems with any muscles, ligaments, tendons, and other soft tissues surrounding the hip joint. It can be felt in simple functional activities such as walking, running; sit to stand, and climbing stairs, therefore, limiting our daily lives.
There are many factors that can cause hip pain including physical injuries, previous injuries, repetitive use, pregnancy, strenuous physical activities, age, and musculoskeletal conditions. Even the type of shoes a person wears can lead to hip pain.
Lateral hip pain (on the outside) is a common category of hip problems experienced by patients. One possible cause for this can be Trochanteric Bursitis, a condition where the bursa, the fluid filled sac that cushions the joints and tendons connecting the gluteal muscles to the great trochanter, becomes irritated or inflamed. It can lead to an onset of symptoms such as pain, limited movement, and weakness of the hip muscles.
However, the most common cause for lateral hip pain is tendinopathy of the gluteus medius and minimus tendons. This condition can lead to tenderness on palpation and pain over the lateral hip and gluteal region when moving or exercising. Although some symptoms may appear mild, they can become severe over time with further agitation, therefore, it’s important to seek help right away. This can lead to a faster recovery time as well.
Arthritis, tendonitis, and muscle strains can also be possible factors. With arthritis, the hip joint becomes worn out resulting in hip, groin, or lower back pain, or even pain going down the leg. This condition can be caused by factors such as injury, repetition of movement, or aging. Tendonitis and muscle strains are caused by inflammation of the muscles and tendons surrounding the hip joint.
Physical Therapy Treatment
A physical therapist may first evaluate the patient’s gait to notice any abnormalities in hip movement during different phases of walking. They may continue with palpation, by touching various structures around the hip to locate the source of the pain.
They may also measure range of motion and strength to help direct treatment and to see if any muscle weakness or imbalance is causing the pain. The therapist may also ask if the pain interferes with daily activities such as walking, climbing stairs, or walking. He/she will take these observations and responses into consideration and create a treatment plan.
Treatments will vary for each person based on their needs and the severity of their condition. A treatment plan may include various manual techniques, appropriate modalities such as heat, ice, ultrasound, and/or electrical stimulation, and specific exercises as the patient progresses.
The hip pain physical therapy program would focus on decreasing or eliminating pain, increasing range of motion, and increasing strength. Overall, the goal is to help patients return to their normal functioning mobility so they are able to resume their daily lives.