Physical Therapy Fresh Meadows, NY

Preventing Injuries During Snow Days

It’s been a long winter and snow can pile up on any day. But let’s face it. If you need to shovel then you know how tough it can be on your back and your joints. Here are some ways that you can do to prepare for it.

Get Your Temperature Up

Before going outside, make sure that your joints and muscles are warmed up. You will need to do some active stretching – meaning using movements in the joints that you will perform in order to shovel.

One example is performing squats 10 – 20 reps using just your body weight to open up your hips, knees, and back. 

Another variation is to do a split-squat. Just spread your feet apart shoulder width apart with one leg forward by about 2 ft. Then you would perform a small squat for 10 – 20 reps as well, and repeat on the other side. This is to prepare for the motion you will be doing while shoveling. 

You Need the Right Equipment

For obvious reasons, you will need to dress appropriately to keep those muscles and joints warmed up. It is easy for them to get stiff pretty quickly if you are not dressed right and you will be prone to injury. Wear your winter jackets, hats, and gloves.

If you know that it’s going to snow, you should check how your shovels are. Make sure it’s not bent or rusted. Otherwise, you are going to have a hard time with a broken shovel and will be putting in twice the effort. Investing in a good shovel is worth your while but if you can afford a snowplow, you can avoid a lot of the physical work.


I’m sure you’ve heard the saying, “use your legs, not your back!” Try not to double-over as you’re shoveling as that will put a lot of pressure on your back. Try to squat down with one leg forward and one leg back as you shovel the snow in front of you. Remember to take your time and take breaks in-between. If you can get more people to help you, ask them – especially if you have a lot of ground to cover. Shoveling can be a great workout but not so much as to break your own back for it. 

If you end up being injured…

If you pull your back, roll your ankle, or experienced a slip-and-fall, you can call up your physical therapist or Physical Therapy Fresh Meadows, NY and come in for an evaluation. If it’s not too serious, the physical therapist can work on you that day and provide tissue and mobility work, apply modalities for the pain, prescribe you certain exercises/stretches to perform towards healing. 

Physical Therapy: Rehabbing Your Total Knee Replacement

Physical Therapy Fresh Meadows NY


Many people go through knee replacement surgery, and there is a very high chance that you will feel less pain and move around with more flexibility if you have been going through physical therapy.


If you are considering going through a knee replacement surgery, it is better to contact a physical therapist as you have to start therapy as soon as you have completed your surgery. There are many professionals available for Physical Therapy Fresh Meadows NY who will tell you the same. 


Why is Physical Therapy Needed after Knee Replacement Surgery?


You must understand that a knee replacement surgery is quite a big surgery, and you won’t be able to get the flexibility you want having in your limbs overnight just because you have had the surgery.


You would have to make your new knee stable and get the flexibility it once had by going through proper physical therapy and exercises that the physiotherapist will recommend to you. These exercises will not only relieve your body from the pain it is experiencing but will also give you the strength back that your legs once had. This rehab exercises will help you walk normally again.


You will be able to climb stairs on your own in no time and will be able to return to your normal daily activities quicker than ever. This is the reason why your surgeon, as well as other physicians, will make it mandatory for you to go to physiotherapy after you have gone through your knee replacement surgery. 


When does the Therapy Start? 


You may think that you would have to wait a couple of days before your therapy starts with that is incorrect. Surprisingly, the ethereum price will visit you within a day of your operation and will join you in your hospital room to teach you some simple exercises that you should be able to do.


These exercises will help you to stand in your leg and to restore movement in your knees. It is also mandatory so that you can take a few steps in your new knees. You may be scared at first, but trust your physiotherapist and your knees. 


How Long will the Therapy Last From? 


Your physiotherapist will give you a detailed description of what to expect and how long it will take for you to recover from your state fully. You would have to continue your therapy for a long time and not only follow a strict exercise routine but also a diet that will suit your needs.


If at any point, you have any confusion and want continuous assistance in therapy, you can also contact your physiotherapist and book an appointment with them. Opting for knee replacement surgery without proper physiotherapy is of no use at all. Take it seriously and get your life back again. 


Read More:

Knee Pain: How Can Physical Therapy Help?