Tips on staying active this Holiday Season

Staying active is a major part of our physical and mental health. Exercise has been proven to boost self-esteem as well as improving concentration and aiding in sleep. As for physical health, staying active helps prevent a myriad of diseases. It is advised to find ways to keep yourself active this holiday season. While being active doesn’t have to mean spending a monthly fee on gym memberships, or waking up early to go out for a run at the crack of dawn, it simply means find alternate ways to get your body up and moving.

One word of advice if you are trying to stay active during the holidays is to avoid shopping online. It may seem convenient if you are limited on time, but most weight gain during the holiday season comes from all the food around and inactivity. Instead of sitting in front of a computer screen, go to the mall and shop walking to each store fulfills the cardio aspect of your workout. If you found items to buy, you now have to carry the items around the store which now adds an element of strength training to your daily activity. If you want to go the extra mile with your exercise, make trips to and from your car so that you don’t have to carry around all the bags to each store. Although you are staying active and getting your holiday exercise, pushing yourself too far or putting yourself in an situation where your muscles are going to give out will cause unwanted problems.

Another recommendation is to clean your house. Start the holidays in a clean and fresh home. There is nothing wrong with rearranging and sometimes change is good. Take advantage of the holiday cleaning by being very thorough. Those few trips up and down the stairs and pushing around the vacuum is said to burn about 240 calories. If you are cooking dinner for the family, be sure to use that time as your exercise activity. Grocery shopping has the same effect as going to the mall as those ingredients that reach the house keep them together. Going back and forth when they are needed will get your cardio going. Remember to have bottles of water handy and do quick curls while you wait for the food to cook.

Lastly, keep your yard clean. Leaves are still falling and snow is going to start falling soon.  Raking or shoveling snow may be a good way to stay active and you will most definitely expect some sore muscles in the morning. Be careful, though, as about 42 million people seek emergency room treatment for yard related injuries each year. Try not to push harder then your body is telling you as repetitive movements can cause muscle strain.

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.

National Influenza Vaccination Week

National Influenza Vaccination Week is going on now! Be sure that if you haven’t already received your flu vaccine that you go out and get it as soon as possible. Flu season is in full swing and with all of the holiday gatherings with friends, family, and coworkers coming up, the chances of you getting sick are higher than most other times of the year.

Flu season typically lasts anywhere between October and May each year, peaking during the winter months. Seasonal flu changes each year so is important that you get your flu shot at the beginning of each season in order to decrease your chances of illness considerably. It takes approximately two weeks for the full effects of vaccine to occur and getting it done sooner rather than later is crucial.

Influenza can be deadly and the risk of a fatal outbreak can increase depending on your demographic. If you come into contact with a young child, someone over the age of 65, someone who is pregnant, or someone who is immunosuppressant, you can be putting them in a grave situation should you decide against immunization.

If you are in any of those groups, complications of the illness such as pneumonia are much higher than those who are not. If you come down with seasonal flu, it can have serious ramifications not just for you but also those you care about the most.

The good news is that the flu vaccine is easily available at places such as drugstores, urgent care clinics, your primary care doctor, and more. Maintaining good hygiene practices such as washing your hands regularly, eating well, and exercising regularly can help prevent the contraction and spread of the seasonal flu.

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.

Fibromyalgia

Do you suffer from chronic pain? Fibromyalgia could be the culprit. Fibromyalgia is a condition consisting of muscle pain and fatigue over a longer period of time. There is no definitive cause and it is most common in women who are middle aged or older, although this condition is seen with all walks of life. Aside from chronic pain and fatigue, fibromyalgia is also correlated with headaches, difficulties sleeping, memory cognition issues, IBS (irritable bowel syndrome), and heightened sensitivity.

Research has shown that the pain stems from the misfire of pain receptors in the nervous system. Fibromyalgia is thought to possibly be linked to overstimulation of neuroreceptors, such as from disorders like lupus, rheumatoid arthritis, viral infections, or incidents such as traumas to the spine. While we are discovering more and more about this condition each year, the causes of as well as a cure for fibromyalgia is still mostly unknown.

Pain management is critical to treating fibromyalgia and avoiding situations that might worsen your symptoms is of utmost importance. Staying active and focusing on emotional health such as reducing anxiety and depression can help lower incidences of severe pain.

Visit your doctor if you think you might have this condition. He or she will be able to recommend a course of treatment, often with guided physical exercise. Certain physical movements can help ease pain during a severe episode as well as provide optimal results in preventing these episodes.

Visiting a physical therapist is really integral in treating this illness. A physical therapist will be able to examine your lifestyle needs and pain incidences in order to prevent future episodes as much as possible. He or she will be able to prescribe physical movements that will be most effective in prevention and pain management.

Since there is no cure as of yet, living with and staying proactive to control your fibromyalgia is crucial to your quality of life.

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.

Plica Syndrome

Plica syndrome is pain in the knee due to overuse. Plica is used to describe the folds that are found in the lining of the knee joint. There are four plicae synovial folds, but  only the medial plica causes issues. The medial plica is attached to the lower end of the kneecap and runs sideways on the inner part of the knee to the lower end of the thighbone. 

Repetitive motions from exercising can irritate the plica and cause plica syndrome. Plica syndrome can also occur from a fall or any type of trauma hitting the knee. The injury can cause the plica to swell and may lead to scarring and thickening of the tissue.

The swelling and scar tissue will cause pain within the knee. A snapping or catching feeling may be felt when the knee is bent and you may experience or tightness that is tender to the touch.

Your physical therapist will assess the state of your knee through an examination. The examination will determine the mobility of your knee and to find thickened piece of plica on your knee.

Working with a physical therapist is great way to improve your symptoms of plica syndrome without surgery. He or she will design a customized treatment plan to reduce your pain as well as to improve the strength of your knee. Their goal is to keep your pain under control while improving the quadriceps muscle strength and range of motion. Icing the knee and taking anti-inflammatories will also help to reduce inflammation and pain.

Your physical therapist will focus on getting the quadriceps muscle moving when the symptoms of pain and swelling begin to subside. He or she will instruct you to do exercises designed to keep pressure off of your kneecap while improving the muscles in your leg. Physical therapy is a great way to heal your knee from plica syndrome by building your strength back and healing the 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.

Chondromalacia

Chondromalacia patella, or patellofemoral pain syndrome, is when damage is done to the cartilage underneath the patella (kneecap). Damage due to overuse and injury causes the cartilage under the kneecap to soften and deteriorate. The condition has been given the nickname “runner’s knee” as many athletes, especially runners, are diagnosed with this condition.

There are a number of reasons why someone could be faced with chondromalacia. Injury, repetitive stress, weak muscles, and poor alignment due to a congenital condition can all cause improper kneecap movement and lead to chondromalacia. When these factors arise, the kneecap rubs against the bone causing deterioration.

Chondromalacia is very common in women because there is more pressure on the kneecap due to having a wider pelvis and less muscle mass. Age is also a risk factor as young adults and adolescents are at a higher risk due to growth spurts, causing a short-term muscle imbalance affecting the knee.

Running, jumping or exercising that puts extra stress on the knee can increase your risk of developing “runner’s knee.” These activities can put pressure on the knee joints especially if you are increasing your training level.

Chondromalacia usually causes a dull aching pain in the front of your knee and you may feel sensations of cracking or grinding when bending your knee. The pain may worsen from walking up or down stairs, prolonged period of sitting, or from extended periods of exercising.

Physical therapy is a great option to help treat pain from chondromalacia. A physical therapist will develop a customized treatment plan to relieve the pressure from your kneecap. Strengthening your quadriceps, hamstrings, and the muscles around your hips can help improve your strength and balance, and improving your balance will help to prevent the misalignment of your knee.

Icing and ibuprofen may be recommended to reduce swelling as the knee may be inflamed as a symptom of chondromalacia. Your physical therapist may have you wear a supportive knee brace to help improve the alignment of your kneecap. If you are suffering from “runner’s knee”, physical therapy should be your first option to help alleviate your pain from this condition.

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.

Tommy John Surgery

Tommy John Surgery (TJS), or it ulnar collateral ligament (UCL) reconstruction, is a medical procedure where a ligament in the medial elbow is replaced with a tendon from elsewhere in the body. The replacement tendon is from either the hamstring, forearm, or foot of the patient. This surgery is extremely popular in the world of collegiate and professional athletes, most notably baseball, as it has proven to be very successful in providing the athlete with the power and range of motion they possessed prior to their injury.

The surgery was first performed by orthopedic surgeon Dr. Frank Jobe in 1974 on the great major league pitcher Tommy John, whose career had seemingly come to an end after an ongoing injury to his left elbow. Dr. Jobe gave Tommy John’s surgery a 1 and 100 chance of being successful as the surgery was still new and experimental in nature. After a year of rehabilitation, both men realized the procedure had be a success and the surgery was dubbed Tommy John Surgery.

The injury results from repetitive use of the elbow during violent motions (such as throwing a baseball or javelin). The repetitive strain can lead to microscopic tissue trauma, inflammation, and eventually a tear in the ulnar collateral ligament (UCL) also know as the medial collateral ligament(MCL).

The procedure is quite interesting and inventive. The arm is opened up around the elbow and holes are drilled in the ulna and humerus bones. The tendon (graft) taken from somewhere else in the body or from a donor is passed through the tunnels (drilled holes) and woven into a figure-eight pattern to reconstruct the ligament. For extra strength, any remaining original ligaments are attached to the tendon as well.

After the surgery, there is a rigorous rehabilitation period that follows. In most cases, it takes up to a year for the patient to perform comfortable with their elbow, but could take two years or more. Athletes work with physical therapist after surgery to get their elbow back to their previous level of ability.

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.

Cross Country Injuries

Cross country is a competitive sport combining a repetitive motion with repeated force on the body over an extended period of time and physicians estimate that nearly 80 percent of runners become injured each year. Cross country injuries are most likely impact, motion, or bone related.

Top injuries that most cross country runners face are:

1. Runner’s Knee

Runner’s knee, or patellofemoral pain syndrome (PFPS), is pain around or behind the kneecap. The knees receive extra stress from to the consistent pounding force of running, whether it be from the pavement, from running downhill, or because of weak hips or muscles.

2. Achilles Tendonitis

Achilles tendinitis is the inflammation at the back of the lower leg just the above the heel at the Achilles tendon.

3. Plantar Fasciitis

Plantar fasciitis is caused from tearing the plantar fascia (tissue at the bottom of the foot). It can lead to inflammation or pain as well as extreme stiffness.

4. Shin Splints

Shin splints occur when the muscles and tendons covering the shinbone become inflamed.

5.Patellar tendinitis

Patellar tendinitis, also known as “jumper’s knee”, are the tiny tears in the patellar tendon and are very common in long distance runners. Strengthening your hamstrings and quads can help to reduce patellar tendinitis.

6. Stress Fracture

Stress fractures are tiny cracks within a bone that are caused by repeated force.

7. Ankle Sprain

An ankle sprain occurs when the ankle rolls inward or outward. Certain circumstances can cause an ankle sprain such as potholes, curbs, branches or landing wrong can cause your ankle to roll.

8. Pulled Muscles

The fibers and tendons can tear and pull a muscle when it is overstretched. The hamstring and the calf muscle are common pulled muscles in runners.

To minimize and prevent injury cross country runners should always make sure to warm up and cool down before and after any physical activity. Runners should identify and make sure their form is correct in order to limit shin splints and back pain. Runners should replace their sneakers every 600 miles.

Adding weight training into a workout helps to strengthen your bones, muscles, ligaments, and tendons. Strengthening your structural fitness helps to avoid injury and endure the stress that running does to your body

Always know your limits. Your body is your temple, and by taking care of it, you will be able to avoid injury and preserve your running career!

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.