Physical Therapy and Golf

The spring is so close and there is a lot to look forward too! The weather is warming up and there is an abundance of activities to take part in. One of those activities that many enjoy is golf. Being outside on the beautiful greenery just makes a person feel so relaxed. It’s important to slowly get back into the “swing” of things. Most people think they can pick up right where they left off and be great. Take time to do a few stretches and practice your swing. Golf injuries aren’t fun.

A few tips to remember to sustain from any injury is to make sure that you bend your knees while retrieving the ball, don’t hyperextend your spine on the follow-through, bring the club back slowly during the backswing and don’t place your feet too far apart as you address the ball. Poor flexibility is a leading factor in causing an injury. Failure to warm up properly will be a foundation for a bad injury.

If you do experience an injury while golfing, physical therapy is your answer. The most common golf injuries include back pain, tennis elbow, shoulder pain, carpal tunnel, and trigger finger. Your physical therapist will assess your injury, create a specific treatment plan for you, and provide therapy and therapeutic exercises to ensure a long term recovery.

The exercises will target your pain and quickly treat the injury that disrupts your performance. The purpose of the exercises will increase your mobility and flexibility no matter what injury you sustained. It will assess and address muscle tissues and evaluate the flexibility and mobility of your joints. The exercises will also enhance your balance and strength which will get you back on the golf course in no time.

Whether you are an avid golfer or like to get on the course a few times a year, a physical therapist treatment plan can improve your performance and prevent any injury.

Did you know that you have Direct Access to Physical Therapy? No referral is needed. We offer the best Physical Therapy on Long Island where you can get help from our trusted and expert Physical Therapists. We have several locations on Long Island including Massapequa, Valley Stream, Wantagh and Lindenhurst. To start your Physical Therapy evaluation, call Park Physical Therapy and The Physical Therapy Alliance at (516) 568-4444.

Tennis Elbow

What is tennis elbow and how can physical therapy help? Tennis elbow, also known as lateral epicondylitis, is a painful condition caused by excessive use of of the extensor muscles in your forearm and arm, specifically where tendons attach to the rounded projections on the outside of the elbow. The same muscles that you use to grip, twist and carry objects with are attached to the lateral epicondyle at the elbow. Therefore, even a movement with the hand or wrist can still cause tons of pain in the elbow.

Furthermore, tennis elbow can happen to anyone —- athletes, businessmen, adults, children, etc. Tennis elbow is most common between the ages 30 and 50, and usually a bit more common in men than woman. Nevertheless, certain lifestyle habits increase one’s chances of getting tennis elbow. Excessive use of the hand or wrist while operating machinery or a computer and of course, playing tennis, all are major causes of tennis elbow.

Some of the symptoms that derive from tennis elbow are:

• Pain in the wrist and forearm
• Stiffness in the elbow
• Weakness in the arm
• Major pain in wrist and hand for lifting objects, gripping objects tightly or turning of the wrists

Physical therapists will work with patients by examining what has caused the tennis elbow. In addition to examining the elbow, physical therapists will see how other parts of your body have been affected.  Physical therapy will improve your mobility and strength rather quickly. They will have the patient conduct wrists and and elbow exercises without using your muscles. As you begin to make progress, your physical therapists may have you carefully use weights in order to strengthen your muscles, but do not re-injure them.

Your physical therapist will help to increase your muscle strength with careful exercises and stretches without aggravating the elbow, wrist or forearm more. Slowly but steadily, physical therapy will help improve your arm back to full health!

Did you know that you have Direct Access to Physical Therapy? No referral is needed. We offer the best Physical Therapy on Long Island where you can get help from our trusted and expert Physical Therapists. We have several locations on Long Island including Massapequa, Valley Stream, Wantagh and Lindenhurst. To start your Physical Therapy evaluation, call Park Physical Therapy and The Physical Therapy Alliance at (516) 568-4444.

Healthy Spring Recipes for Nutrition Month

by Park Physical Therapy, March 17, 2015

Although not all of the snow has melted, we have finally hit some sun rays and decent weather. That means spring is on the horizon! With that being said, it is time to get your beach body back and indulge in all fruits and vegetables the spring season has to offer. It is March, the last month of winter but also National Nutrition Month. The American Dietetic Association and its foundations have created this campaign to send a friendly reminder to Americans to kick the cookies and reacquaint our bodies with healthy foods and exercise.

Healthy eating at any age is imperative. Good nutrition leads to productivity at work, a lower risk of acquiring a variety of conditions and just overall makes you feel your best and better at the things you like to do. Staying healthy and fit increases your quality of life. When someone is in good health they have lower stress levels, have increased energy and a better mood. Proper nutrition and exercise also significantly reduce the risk for cancer, heart disease and diabetes and help make you the best you you can be.

This new season brings exciting new flavors and ingredients you should try to incorporate to your favorite dishes, or find new seasonal recipes too. This new produce carries different nutrients than some of the winter crops we’ve been eating the past few months so think outside the citrus and potatoes and go for the avocados and peaches this season. Happy Cooking!

Barbecued Salmon with Green Mango Salad Recipe

Another great fruit to try is mangos. This recipe combines mangos with salmon. Mangos are wonderful sources of antioxidants that can help fight cancer, lower cholesterol and help with eye health. The salmon in this recipe provides heart healthy fats (unsaturated fats). These omega-3 fatty acids have been associated with decreasing risk of several cardiovascular problems: heart attack, stroke, and high blood pressure. This recipe calls for green mangos, which are unripe mangos to provide a tangy flavor with the salmon.

Ingredients

1 tsp. finely grated lime zest 3 Tbsp. fresh lime juice 2 Tbsp. unseasoned rice vinegar 1 Tbsp. light brown sugar 1 Tbsp. low sodium soy sauce ¼ cup vegetable oil Sprinkle of salt and pepper

1 large unripe mango (about 1 ¼ lbs.), peeled and very thinly sliced ½ cucumber, thinly sliced ¼ cup chopped cilantro 2 Tbsp. chopped mint 2 Tbsp. roasted sesame seeds Four salmon fillets

Directions

1. In a large bowl, whisk the lime zest and lime juice with the rice vinegar, brown sugar and soy sauce. Whisk the ¼ cup of vegetable oil and season with salt and pepper. Add the sliced green mango, cucumber, cilantro, mint and 1 Tbsp. of roasted sesame seeds.
2. Preheat the grill pan. Brush the salmon fillets with vegetable oil and season them with salt and pepper. Grill the salmon skin side down over moderate heat, turning once until the skin is very crisp and fish is opaque in the center (10-12 minutes). Transfer the salmon fillets to plates and sprinkle them with the remaining 1 Tbsp. of roasted sesame seeds. Serve salmon with the mango salad.

http://www.franciscanalliance.org/hospitals/lafayetteeast/services/nutritional-counseling/healthy-recipes/pages/nutrition-month.aspx

Did you know that March is National Nutrition Month? The goal is to educate people about the importance of physical activity and developing healthy eating habits. March is the perfect month for this because the holiday celebrations are over and the flowers are getting ready to bloom. The weather is changing and so should your nutrition. The nice weather gives many of us the motivation we need to get back into shape. It’s March, so start right now by making better choices for your body!

There are many things you can do to get yourself on the right track this March. The most important thing to know is that healthy eating fuels physical activity for all ages. You don’t have to achieve all goals by the end of March, but you can still take part in the celebration by stocking up your kitchen with healthy choices, earning your calories, having healthy snacks on hand, and even treating yourself every once in a while.

First, stock up that kitchen with fruits and vegetables. Vegetables are great to eat alone, as well as mixing with dishes. Fruits can be added to yogurts, granola, smoothies, cereal, etc. Vegetables can be roasted and added into a chicken dish, fish dish, a salad and more. The sky’s the limit with fruits and vegetables. Don’t underestimate their ability to add lots of flavor to a meal!

Next, work for your calories. Earning your calories means burning your calories! Whether it’s going for a jog, swimming or just choosing to take the stairs over an escalator, it can help to burn those extra calories. While making these choices throughout the day, don’t forget to have a healthy snack with you. You may begin to feel hungry after exercising, but you don’t want it to go to waste by reaching for something not so healthy. Instead, have some dried fruit, nuts or whole-grain crackers in your pocket.

Last but not least, don’t cut all of your favorite treats out of your life just because it’s National Nutrition Month. As long as you’re exercising and making healthy choices throughout the day, you’re entitled to a little treat. While working hard this March, it’s important not to deprive yourself. But remember, moderation is key! Enjoy this month and become your best self!

Did you know that you have Direct Access to Physical Therapy? No referral is needed. We offer the best Physical Therapy on Long Island where you can get help from our trusted and expert Physical Therapists. We have several locations on Long Island including Massapequa, Valley Stream, Wantagh and Lindenhurst. To start your Physical Therapy evaluation, call Park Physical Therapy and The Physical Therapy Alliance at (516) 568-4444.

Healthy Winter Recipe

One of the hardest things about the winter time is trying to stay healthy. It’s cold, there’s snow on the ground, and all you really want to do is cuddle up with some hot chocolate and a cookie. How are you supposed to stay healthy when your body is craving fats to keep you warm? It might not be as hard as you think!

When you are craving something warm on a cold winter’s day, why not make soup? When you use the right ingredients, soup can be extremely healthy and just what you need to warm up. Pork, white bean, and kale soups are seen in many healthy cookbooks, and they make tasty yet guilt-free meals. Adding some paprika, spinach, and your choice of cheese can really make these soups some of your go-tos this winter.

On days when you are in a rush, don’t forget about your slow cooker! The Slow Cooker Stout and Chicken Stew contains a variety of vegetables, chicken broth and a nice chicken breast that cooks for about 4-8 hours to give you time to get everything you need to get done while coming home to a nice, hot meal. This dish is a healthy alternative to typical winter comfort foods.

When you want to satisfy your sweet tooth, there’s a solution for that too: cinnamon baked apples. Just cut out the center of the apples, pour in some cinnamon and brown sugar (as much or as little as you like), and bake for an hour. Out comes a healthy, delicious dessert for anyone. Add a little non-fat frozen yogurt to make it a real treat.

This winter, stay healthy by trying some of these delicious recipes!

Did you know that you have Direct Access to Physical Therapy? No referral is needed. We offer the best Physical Therapy on Long Island where you can get help from our trusted and expert Physical Therapists. We have several locations on Long Island including Massapequa, Valley Stream, Wantagh and Lindenhurst. To start your Physical Therapy evaluation, call Park Physical Therapy and The Physical Therapy Alliance at (516) 568-4444.