What Lies Beneath: Anterior Hip Pain and Its Connection to External Rotation

Anterior hip pain with external rotation often puzzles many active individuals, especially those participating in sports or rigorous workouts. When your hip aches during external rotation, it indicates potential strain or injury in the hip region. Here's a quick breakdown:

• Hip Anatomy: The hip is a complex joint where the head of the femur fits into the acetabulum, allowing for stability and movement.

• Anterior Hip Pain: Pain at the front of the hip can arise due to various conditions like strains, ligament tears, or inflammatory processes affecting the joint’s structures.

• External Rotation: This movement involves the outward rotation of the leg and can sometimes highlight underlying issues within the hip.

Understanding these elements is crucial as they are often intertwined in cases of hip pain during activities. The goal is to pinpoint the exact cause to provide targeted treatment.

As an expert in musculoskeletal health, I've dedicated nearly two decades to managing and rehabilitating complex pain scenarios, including anterior hip pain with external rotation. This journey has equipped me with the practical knowledge and experience needed to effectively address such challenges.

Understanding Anterior Hip Pain

Anterior hip pain can be a real challenge, especially when it limits your daily activities. Let's explore some common culprits behind this discomfort: hip flexor strain, iliopsoas syndrome, and labral tear.

Hip Flexor Strain

The hip flexors are a group of muscles at the front of your hip. They help lift your knee and bend at the waist. A strain in these muscles is often due to overuse or sudden movements. Imagine kicking a soccer ball with all your might or sprinting without a proper warm-up. These actions can lead to tiny tears in the muscles or tendons, causing pain and stiffness. Overtraining, strength imbalances, and poor technique are frequent offenders here.

Iliopsoas Syndrome

Iliopsoas syndrome involves irritation of the tendon or structures at the front of the hip joint. It's like a nagging ache that just won't go away, often worse when you lift your knee to your chest. This condition is closely linked to muscle imbalances. When the iliopsoas tendon at the front is overloaded, and the gluteal muscles at the back are weak, trouble brews. A small number of people might experience this syndrome as a complication following hip surgery.

Labral Tear

A labral tear is another common cause of anterior hip pain. The labrum is a ring of cartilage that cushions the hip joint. When it tears, you might feel pain during specific movements, especially those involving hip rotation. This condition is often seen in young, athletic individuals who engage in repetitive twisting or pivoting movements. Think of a ballet dancer or a soccer player. The pain can be sharp, and you might even notice a clicking sensation in your hip.

Real-World Insight

Imagine a young athlete who experiences a sharp pain in the front of the hip every time they attempt a quick turn on the field. A thorough evaluation might reveal a labral tear, necessitating a custom treatment plan involving physical therapy and strengthening exercises.

Understanding these conditions helps us identify the root cause of anterior hip pain with external rotation. By doing so, we can implement targeted strategies for relief and recovery.

Next, we will explore the causes and risk factors that contribute to anterior hip pain, providing insights into how to prevent and manage it effectively.

Anterior Hip Pain with External Rotation

Anterior hip pain can become more pronounced with certain movements, particularly external rotation. This type of pain may be linked to conditions like hip impingement and femoroacetabular impingement (FAI), which affect the hip joint's stability and function.

Hip Impingement

Hip impingement occurs when there is abnormal contact between the femoral head and the acetabulum, the socket of the hip joint. This often results in pain and reduced range of motion. Athletes, especially those involved in sports requiring frequent pivoting or twisting, are more susceptible to this condition. The repetitive stress can lead to damage in the joint, manifesting as pain during external rotation movements.

Femoroacetabular Impingement (FAI)

Femoroacetabular impingement is a specific type of hip impingement. It involves structural abnormalities in the hip joint, such as extra bone growths on the femur or acetabulum. These abnormalities can cause the bones to rub against each other, damaging the labrum and cartilage. FAI is a common cause of hip pain in young and active individuals.

Joint Stability

The stability of the hip joint is crucial for smooth and pain-free movement. Any disruption, such as a labral tear or ligament strain, can compromise this stability, leading to pain during external rotation. Joint stability is maintained by the labrum, capsule, and surrounding muscles. Any weakness or injury to these structures can result in a sensation of instability and pain.

For instance, imagine a basketball player who feels a sharp pain in the hip every time they pivot on one foot. This could be a sign of compromised joint stability due to an underlying condition like FAI.

Understanding these conditions is key to identifying the root cause of anterior hip pain with external rotation. This knowledge allows for the development of targeted strategies to alleviate pain and restore function.

Next, we will explore the causes and risk factors that contribute to anterior hip pain, providing insights into how to prevent and manage it effectively.

Causes and Risk Factors

Anterior hip pain can be influenced by several factors, such as overtraining, morphological variations, and muscle imbalances. Understanding these causes and risks is essential for prevention and effective management.

Overtraining

Overtraining is a common culprit behind anterior hip pain. When athletes or fitness enthusiasts push their bodies too hard without adequate rest, they risk developing microtraumas. These small injuries accumulate over time, leading to strains or tendonitis in the hip flexor muscles. Sports that involve repetitive hip movements—like running, cycling, or soccer—are particularly prone to this issue. Overtraining can lead to chronic pain and reduced performance if not addressed promptly.

Morphological Variations

Structural differences in the hip joint, known as morphological variations, can also contribute to anterior hip pain. Conditions like femoroacetabular impingement (FAI), which involve abnormal bone growth, are prime examples. In FAI, extra bone on the femur or acetabulum can cause friction during movement, leading to pain and damage over time. Other variations include acetabular dysplasia, where there is insufficient coverage of the femoral head, and femoral malversion, which can lead to instability and increased stress on the joint.

Muscle Imbalances

Muscle imbalances occur when certain muscle groups are stronger or tighter than others, disrupting normal movement patterns. For instance, if the hip flexors are overdeveloped compared to the gluteal muscles, it can lead to improper hip mechanics. This imbalance can cause excessive stress on the hip joint, particularly during movements like external rotation. Correcting these imbalances through targeted exercises can help alleviate pain and improve function.

By recognizing these causes and risk factors, individuals can take proactive steps to mitigate the risk of anterior hip pain. This includes balancing training loads, addressing structural issues, and ensuring muscle groups are equally developed.

Next, we'll discuss how healthcare professionals diagnose and evaluate anterior hip pain, focusing on various tests and imaging techniques.

Diagnosis and Evaluation

When it comes to diagnosing anterior hip pain with external rotation, a thorough approach is key. Healthcare professionals use a combination of physical exams, specific tests, and imaging techniques to get to the root of the problem.

Physical Examination

The first step in the evaluation process is a detailed physical examination. During this exam, the healthcare provider will inspect the hip for any signs of asymmetry or swelling. Palpation is used to identify tender areas, which can indicate inflammation or other issues. The range of motion is assessed to see how well the hip moves in different directions, including flexion, extension, and rotation.

Pain localization is crucial. For instance, pain in the groin often suggests an intra-articular disorder, while tenderness over the greater trochanter might point to bursitis. These findings help narrow down the potential causes of pain.

FADIR Test

One of the most sensitive tests for detecting femoroacetabular impingement (FAI) is the FADIR test. This test stands for Flexion, Adduction, and Internal Rotation. During the FADIR test, the examiner moves the patient's leg into these positions to see if it reproduces the anterolateral hip pain.

If the FADIR test is positive, it suggests that the pain may be due to FAI. However, because some maneuvers can cause discomfort even in those without hip joint issues, comparing both sides is important for accurate diagnosis.

Imaging Techniques

When the physical exam and tests indicate potential issues, imaging techniques come into play. Radiography is often the first choice, with an anteroposterior (AP) view of the pelvis to evaluate the hips, acetabulum, and femoral head for any abnormalities like osteoarthritis or dysplasia.

For more detailed imaging, a modified Dunn view radiograph can be used. This view is particularly sensitive in detecting cam lesions and osteophytes, which are common in FAI cases.

If further evaluation is needed, magnetic resonance arthrography is recommended. This technique significantly improves the detection of labral tears, with sensitivity ranging from 90 to 92 percent. It is often accompanied by a diagnostic injection of local anesthetic to confirm the intra-articular origin of pain.

These diagnostic tools and evaluations help healthcare professionals pinpoint the exact cause of anterior hip pain, allowing for more targeted and effective treatment strategies.

Next, we'll explore various treatment and management strategies for addressing anterior hip pain, focusing on physical therapy and strengthening exercises.

Treatment and Management Strategies

When dealing with anterior hip pain with external rotation, effective treatment and management are crucial. Let's explore the key strategies that can help alleviate pain and improve hip function.

Physical Therapy

Physical therapy plays a crucial role in managing anterior hip pain. At Evolve Physical Therapy + Sports Rehabilitation, therapists focus on personalized care. They assess your unique needs and develop a custom plan to address pain and improve mobility.

Physical therapists often use techniques like myofascial release to reduce tension in the hip flexors. This helps in optimizing their function and can be particularly beneficial for those experiencing pain with external rotation.

Strengthening Exercises

Strengthening exercises are vital for improving hip stability and reducing pain. They target the muscles around the hip, including the gluteal muscles, which are essential for balance and support.

Here are a few exercises that can help:

• Mini Squats: Stand with feet apart and hold onto a support. Slowly bend your knees and return to upright. This helps strengthen the muscles around the hip.

• Bridge: Lie on your back with knees bent. Squeeze your buttocks and lift your pelvis off the floor. This exercise targets the glutes, which are crucial for hip stability.

• Isometric Hip Flexion: Lying on your back, place your hand on your knee. Apply resistance and try to lift your leg. This strengthens the iliopsoas muscle, which is often involved in hip pain.

These exercises should be performed regularly and gradually intensified to rebuild strength and balance around the hip joint.

Pain Relief

Managing pain is a key component of treatment. Over-the-counter pain relievers like paracetamol can ease discomfort. Anti-inflammatory medications such as ibuprofen can help with swelling, making movement easier.

For those seeking non-medication options, ice packs applied to the hip can reduce inflammation and provide relief. Always consult with a healthcare professional before starting any medication regimen.

By combining physical therapy, targeted exercises, and pain relief strategies, patients can effectively manage anterior hip pain and regain their quality of life.

Next, we'll answer some frequently asked questions about anterior hip pain with external rotation, including common causes and treatments.

Frequently Asked Questions about Anterior Hip Pain with External Rotation

What causes hip pain with external rotation?

Greater trochanteric bursitis and tendinitis are common culprits of hip pain with external rotation. Greater trochanteric bursitis occurs when the bursa, a fluid-filled sac near the hip joint, becomes inflamed. This inflammation can lead to sharp pain on the outer hip, especially noticeable during movements like external rotation.

Tendinitis, on the other hand, involves inflammation of the tendons around the hip. This condition can result from overuse, poor posture, or muscle imbalances, leading to pain and stiffness when rotating the hip outward.

How is anterior hip pain diagnosed?

Diagnosing anterior hip pain typically involves a combination of physical examinations and imaging techniques. One common test is the Thomas test, which helps assess hip flexor tightness. During this test, the patient lies on their back and pulls one knee to the chest while the other leg remains extended. If the extended leg lifts off the table, it indicates tightness in the hip flexors.

Radiography, or X-rays, is another diagnostic tool used to visualize the bones and joints. It helps identify structural issues such as bone spurs or joint space narrowing, which can contribute to hip pain.

What are common treatments for anterior hip pain?

Physical therapy is a cornerstone in treating anterior hip pain. Therapists at Evolve Physical Therapy + Sports Rehabilitation design personalized programs to improve mobility, reduce pain, and strengthen the muscles around the hip. Techniques such as myofascial release and specific exercises are often employed to address pain with external rotation.

In some cases, surgical intervention like arthroscopy may be necessary. This minimally invasive procedure allows surgeons to view and treat joint problems, such as repairing a torn labrum or removing loose cartilage.

By understanding these causes, diagnostic methods, and treatment options, individuals can take proactive steps to manage their anterior hip pain effectively.

Conclusion

At Evolve Physical Therapy + Sports Rehabilitation, we believe in a holistic approach to managing anterior hip pain with external rotation. Our goal is to not only address the symptoms but to understand the underlying causes and provide comprehensive care.

Our team in Brooklyn is committed to offering specialized programs custom to each patient's unique needs. We focus on evaluation, healing, and strengthening to ensure that patients not only recover but thrive. Our hands-on approach means that you get personalized attention and care every step of the way.

One of our standout offerings is the Rock Steady Boxing program for Parkinson’s patients, which has been featured on NBC News. This program exemplifies our commitment to innovative and effective rehabilitation strategies.

Whether you're dealing with hip impingement, tendonitis, or any other hip-related issue, we have the expertise and resources to help you regain your mobility and reduce pain. Our physical therapists design individualized treatment plans that include exercises, pain relief techniques, and education on posture and biomechanics.

If you're experiencing hip pain, don't wait to seek help. Contact us today to learn more about how our holistic approach can benefit you. Let us guide you on your path to recovery and improved quality of life.

Family Ties: Is Scoliosis Hereditary?

Is scoliosis hereditary? Yes, scoliosis can have a hereditary component, meaning it might run in families. Research shows that nearly one-third of individuals with adolescent idiopathic scoliosis have family members with the condition. However, not all cases have clear family links, as other genetic and environmental factors play a role.

Scoliosis is a condition where the spine curves in an unusual way, often appearing during adolescence. Studies suggest that both genetic predisposition and a family history increase the likelihood of developing scoliosis. This means that if one or both parents have scoliosis, their children might have a higher chance of inheriting the trait.

As a seasoned expert in physical therapy with nearly two decades of experience, I’m Lou Ezrick, dedicated to helping individuals understand complex conditions like scoliosis. My journey has equipped me with insights into the hereditary aspects of scoliosis, emphasizing the importance of a family-centered approach to treatment.

Understanding Scoliosis

Scoliosis is a condition where the spine curves sideways, forming a "C" or "S" shape. Unlike the natural forward and backward curves of the spine, scoliosis causes a side-to-side curvature. This can happen at any age, but it's most commonly spotted during adolescence.

Idiopathic Scoliosis

The most common type of scoliosis is idiopathic scoliosis, which means the exact cause is unknown. It usually appears in otherwise healthy children, with no clear reason for the spinal curve. While idiopathic scoliosis can be detected at any age, it often emerges during the growth spurts of adolescence. This is why school screenings are crucial—they help catch the condition early.

Adolescent Onset

Adolescent idiopathic scoliosis (AIS) typically manifests when children are between 10 and 15 years old. Girls are more likely than boys to have curves that worsen and require treatment. Interestingly, about 2-3% of school-aged children are affected by AIS.

Why It Matters

Early detection is key. If left untreated, scoliosis can lead to physical discomfort and even affect lung and heart function in severe cases. Regular check-ups and early interventions, like bracing or physical therapy, can prevent the curve from worsening.

By understanding scoliosis and its common forms, we can better prepare for its management. This knowledge is crucial for families with a history of scoliosis, as early detection and treatment can significantly improve outcomes.

Next, we'll dive into whether scoliosis is hereditary, exploring the genetic factors and familial patterns that may contribute to this condition.

Is Scoliosis Hereditary?

Is scoliosis hereditary? The short answer is: it can be. Research shows that genetics play a significant role in the development of scoliosis. In fact, nearly one-third of patients with adolescent idiopathic scoliosis (AIS) have a family history of the condition. But what does this mean for you and your family?

Genetic Factors

Scoliosis is complex, and its genetic roots are still being uncovered. Scientists have identified several genes that may contribute to scoliosis, such as CHD7, PAX1, and LBX1. These genes are involved in skeletal development and spinal growth. Mutations or changes in these genes can disrupt normal spine formation, potentially leading to scoliosis.

Familial Aggregation

Familial aggregation refers to the occurrence of a condition within a family more often than would be expected by chance. For scoliosis, this means if someone in your family has it, you might have a higher chance of developing it too. However, not all scoliosis cases are inherited. Some arise spontaneously without a clear familial link.

Twin Studies

Twin studies offer valuable insights into the genetic basis of scoliosis. Identical twins, who share the same genetic makeup, are more likely to both have scoliosis compared to fraternal twins. This suggests a strong genetic component. However, even among identical twins, one twin may have scoliosis while the other does not, indicating that environmental factors also play a role.

What Does This Mean for You?

Understanding the hereditary nature of scoliosis can help families be more vigilant. If scoliosis runs in your family, regular check-ups and early screening become even more crucial. While genetics increase the risk, lifestyle and environmental factors can also influence the development and progression of scoliosis.

Next, we'll dig into the latest genetic research and findings, exploring how genome-wide studies and candidate genes are shaping our understanding of scoliosis.

Genetic Research and Findings

In recent years, genetic research has taken significant strides in understanding scoliosis, especially adolescent idiopathic scoliosis (AIS). Genome-wide association studies (GWAS) have been at the forefront of this research, helping scientists identify genetic variations linked to scoliosis. These studies compare the DNA of individuals with scoliosis to those without, looking for differences in genetic markers.

Candidate Genes

Through GWAS and other genetic studies, researchers have pinpointed several candidate genes that may contribute to scoliosis. Some of the key players include:

• CHD7: This gene is crucial for proper skeletal development. Mutations can disrupt normal spine growth.

• PAX1: Known for its role in spine and skeletal formation, variations in this gene have been linked to scoliosis.

• LBX1: This gene influences muscle function and spinal alignment, with changes potentially leading to curvature.

These genes don't act alone. Instead, they interact with each other and with environmental factors, creating a complex web of influences that can lead to scoliosis.

Inheritance Patterns

The inheritance patterns of scoliosis are not straightforward. While there is a clear familial aggregation, meaning it tends to run in families, the exact mode of inheritance is still unclear. Some studies suggest an autosomal dominant pattern, where a single copy of a mutated gene from one parent might be enough to increase risk. In other cases, scoliosis may arise from a combination of genetic and environmental factors, making it a polygenic condition.

This complexity means that even if one parent has scoliosis, it's not guaranteed that their child will develop it. However, having a family history does increase the likelihood, emphasizing the importance of early screening and monitoring.

The Role of Genetic Research

Genetic research is not just about understanding the past. It's paving the way for future treatments and interventions. By identifying specific genes involved in scoliosis, scientists hope to develop targeted therapies that could prevent or reduce spinal curvature. Additionally, understanding genetic predispositions can aid in early diagnosis, allowing for timely interventions that can improve outcomes.

As we continue to solve the genetic mysteries of scoliosis, it's clear that both genetic and environmental factors play significant roles. This ongoing research holds promise for more personalized and effective treatment options in the future.

Next, we'll explore the different types of scoliosis and their causes, shedding light on how this condition can manifest in various forms.

Types of Scoliosis and Their Causes

Scoliosis comes in various forms, each with unique causes and characteristics. Understanding these types can help in identifying the most effective treatment options.

Idiopathic Scoliosis

Idiopathic scoliosis is the most common type, especially in adolescents. The term "idiopathic" means that the exact cause is unknown. However, genetic factors play a significant role. Studies show that nearly a third of those with adolescent idiopathic scoliosis have a family history of the condition. This type of scoliosis often becomes noticeable during growth spurts in childhood or adolescence.

Congenital Scoliosis

Congenital scoliosis is present at birth and results from abnormal development of the vertebrae. These spinal anomalies occur during fetal development, leading to a curvature that is visible at birth or shortly after. Unlike idiopathic scoliosis, congenital scoliosis is directly linked to structural issues in the spine itself.

Neuromuscular Scoliosis

Neuromuscular scoliosis stems from disorders affecting the muscles and nerves, such as cerebral palsy or muscular dystrophy. These conditions weaken the muscles that support the spine, leading to curvature. This type of scoliosis often progresses more rapidly than idiopathic scoliosis and may require more intensive treatment.

Degenerative Scoliosis

Degenerative scoliosis, also known as adult-onset scoliosis, develops as people age. It typically results from the degeneration of the spinal discs and joints, often coupled with osteoporosis. This form of scoliosis is more common in older adults and can lead to back pain and posture changes as the spine's support structures weaken over time.

Each type of scoliosis requires a custom approach to treatment, considering the unique causes and progression patterns. By understanding these distinctions, healthcare providers can offer more targeted and effective interventions.

Next, let's address some frequently asked questions about scoliosis, including whether it can be inherited from mom or dad and the available treatment options.

Frequently Asked Questions about Scoliosis

Is scoliosis hereditary from mom or dad?

Is scoliosis hereditary? Yes, scoliosis can be hereditary, but it's not as simple as inheriting it from just mom or dad. Genetic predisposition plays a role, meaning if one or both parents have scoliosis, there's a higher chance their children might develop it too. Studies have shown that nearly a third of individuals with adolescent idiopathic scoliosis have a family history of the condition. However, scoliosis can also occur without any family history, thanks to spontaneous genetic mutations.

Can scoliosis be cured?

Scoliosis isn't something that can be "cured" in the traditional sense, but it can be managed effectively. Treatment options vary based on the severity of the curve and the age of the person. For mild cases, physical therapy can help improve posture and strength, possibly slowing the progression of the curve. When the curvature is more severe, a brace might be recommended to prevent further progression, especially in growing children.

In some cases, when the curve is severe or causes significant discomfort, surgery might be considered. Surgical options, like spinal fusion, aim to correct the curvature and stabilize the spine. Each treatment plan is personalized, taking into account the individual's specific needs and genetic factors.

What are the symptoms of scoliosis?

Scoliosis symptoms can vary, but some common signs include:

• Uneven shoulders: One shoulder might appear higher than the other.

• Back pain: Some people with scoliosis experience pain, especially if the curvature is significant.

• Posture changes: The spine's abnormal curve can lead to noticeable changes in posture, such as a visible curve in the back or a shift in the waist.

These symptoms can sometimes lead to self-consciousness, especially in adolescents. However, with the right management and support, individuals with scoliosis can lead active and fulfilling lives.

By understanding scoliosis and its hereditary nature, families can seek early detection and appropriate interventions, potentially reducing the impact of the condition. Next, we will explore how Evolve Physical Therapy + Sports Rehabilitation uses a holistic approach to manage scoliosis effectively.

Conclusion

At Evolve Physical Therapy + Sports Rehabilitation, we understand that scoliosis is more than just a physical condition. It's a challenge that affects the whole person. That's why we take a holistic approach to scoliosis management, focusing on the individual needs of each patient.

Our team in Brooklyn is dedicated to providing personalized care that addresses not only the physical aspects of scoliosis but also the emotional and lifestyle impacts. We believe that effective scoliosis management requires a combination of expert evaluation, targeted treatment, and ongoing support.

Scoliosis Management Strategies

Comprehensive Evaluation: We start by thoroughly assessing the severity and type of scoliosis, as well as any genetic factors that may influence its progression. This helps us create a custom treatment plan for each patient.

Physical Therapy: Our specialized programs, such as the Schroth Method, focus on exercises that strengthen the muscles around the spine, improve posture, and reduce pain. Our hands-on approach ensures that each exercise is performed correctly for maximum benefit.

Education and Support: We empower our patients by educating them about scoliosis and providing them with the tools they need to manage their condition effectively. This includes teaching home exercises and offering advice on lifestyle modifications.

Ongoing Monitoring: Regular check-ins allow us to track progress and adjust treatment plans as needed. This proactive approach helps prevent curve progression and ensures that our patients maintain their quality of life.

By combining these strategies, we aim to help our patients not only manage their scoliosis but thrive despite it. At Evolve Physical Therapy + Sports Rehabilitation, we're committed to supporting you every step of the way on your journey to better spinal health.

If you or a loved one is dealing with scoliosis, contact us today to learn more about how our holistic approach can make a difference. Schedule a consultation with our team and take the first step towards a healthier, more active life.

Ease the Grind: How Massage Can Help with Teeth Grinding

Massage for teeth grinding can greatly alleviate the discomfort of bruxism, a common condition where individuals grind or clench their teeth, often during sleep. This habit can lead to a range of issues including jaw pain and even temporomandibular joint (TMJ) disorders.

• What it is: Massage therapy designed to ease tight muscles associated with teeth grinding.

• What it does: Relieves jaw, neck, and shoulder tension, reduces frequency and intensity of grinding.

• Potential benefits: Alleviates jaw pain, reduces headaches, may improve sleep quality.

Bruxism can contribute to chronic jaw pain and lead to TMJ problems, which affect daily essential functions like chewing and talking. These symptoms aren't just inconvenient—they can disrupt your lifestyle significantly.

Hello there, I'm Lou Ezrick. With experience in musculoskeletal health and chronic pain management, I understand how a custom massage for teeth grinding can significantly improve quality of life. Let's explore more about this approach and how it could be a game-changer for your jaw health.

Understanding Bruxism and Its Effects

Bruxism is when people grind or clench their teeth, often without realizing it. This can happen during the day or at night, but it's most common during sleep. When you're asleep, your brain doesn't control your jaw muscles as well, which can lead to more intense grinding.

Teeth Grinding and Jaw Clenching

Teeth grinding (bruxism) and jaw clenching are like silent troublemakers. They can wear down your teeth, cause jaw pain, and even lead to headaches. Over time, this can affect how your teeth fit together, make your jaw feel sore, and sometimes even cause your teeth to crack.

Sleep Disruptions

When bruxism happens at night, it can mess with your sleep. Grinding and clenching can wake you up, make it hard to get restful sleep, and leave you feeling tired during the day. Poor sleep can affect your mood, focus, and overall health.

The Domino Effect

The effects of bruxism can spread beyond the mouth. When your jaw is tense, it can lead to tension in your neck and shoulders. This tension can cause headaches, earaches, and even dizziness. It's a domino effect where one problem leads to another.

Understanding these effects is the first step in tackling bruxism. Knowing the signs can help you take action before the problem worsens. In the next section, we'll dive into massage techniques that can help ease these symptoms and improve your quality of life.

Massage Techniques for Teeth Grinding Relief

Bruxism can be a real pain, especially when it leads to tight muscles and headaches. Luckily, massage can help ease these symptoms. Let's explore some effective techniques focusing on key muscles: the masseter, pterygoid, and temporal muscles.

Masseter Muscle Massage

The masseter muscle is a major player in chewing and is often overworked in people with bruxism. To target this muscle, use a tool like DentiCalm. Start by gently rolling it over your jawline, focusing on the area from your jaw to your cheekbone. Use a circular motion to apply gentle pressure, which can help relieve tension and pain. This technique can reduce the stress on your jaw and improve your comfort.

Pterygoid Muscle Massage

The pterygoid muscles, located deeper in the jaw, can also contribute to pain and discomfort. To massage these muscles, use a side-to-side motion with DentiCalm, starting just below your ear. Glide the tool downwards along the jaw angle. This indirect approach targets the pterygoid area and can help ease the tension that often accompanies teeth grinding.

Temporal Muscle Massage

Tension headaches are a common issue for those who grind their teeth. The temporal muscles, located at your temples, can be a source of these headaches. To relieve this, roll DentiCalm in small, gentle circles on your temples, near your hairline. This massage can help reduce headache intensity and promote relaxation.

These massage techniques are simple yet effective ways to manage the discomfort associated with teeth grinding. By focusing on these key muscles, you can alleviate pain and improve your quality of life. Up next, we'll discuss the broader benefits of massage for teeth grinding.

Benefits of Massage for Teeth Grinding

Teeth grinding, also known as bruxism, can cause significant discomfort and disrupt daily life. Massage for teeth grinding offers several benefits that can help manage these issues effectively.

Pain Reduction

One of the primary benefits of massage is pain reduction. By targeting the muscles involved in teeth grinding, such as the masseter and temporal muscles, massage can significantly decrease pain levels. Techniques like deep tissue massage and trigger point therapy help release tension and alleviate the discomfort associated with bruxism. This can lead to fewer headaches and less jaw pain, making everyday activities more enjoyable.

Muscle Relaxation

Muscle relaxation is another key advantage of massage therapy. Regular massage sessions can help loosen tight muscles around the jaw, neck, and shoulders. This relaxation not only eases the tension caused by teeth grinding but also prevents muscle stiffness. As the muscles relax, the frequency and intensity of grinding can decrease, providing much-needed relief.

Improved Quality of Life

By reducing pain and promoting muscle relaxation, massage therapy can lead to an improved quality of life. Individuals who suffer from bruxism often experience interrupted sleep and chronic discomfort. Massage can help address these issues, leading to better sleep patterns and increased energy levels. When pain and tension are managed effectively, individuals can focus more on the things they love, enhancing their overall well-being.

Massage therapy offers a holistic approach to managing the symptoms of teeth grinding. By incorporating regular massage into your routine, you can experience these benefits firsthand. Next, let's explore some self-massage tips and tools that can help you manage bruxism at home.

Self-Massage Tips and Tools

If you're dealing with teeth grinding, self-massage can be a simple yet effective way to find relief. Using gentle pressure and specific techniques, you can target key areas to help reduce tension and discomfort.

Pressure Point Massage

Pressure point massage is a great technique for easing tension in the jaw and surrounding areas. Here's how you can do it yourself:

• TMJ Area: Start by locating the temporomandibular joint (TMJ) near your ears. Using your fingers or a tool like DentiCalm, apply gentle circular pressure to this area. This can help relax the muscles and alleviate pain associated with grinding.

• Base of Skull: The base of your skull is another important area. Use your fingers to gently press and massage this spot. This can help relieve tension that often spreads from the jaw to the neck and shoulders.

DentiCalm is a handy tool for these massages. It's designed to help you apply the right amount of pressure without straining your hands. Simply roll it over the targeted areas, focusing on the TMJ and the base of your skull.

For best results, practice these self-massage techniques regularly. They can be a part of your daily routine, offering relief from the discomfort of teeth grinding.

Now that you know how to perform these massages at home, let's address some common questions about massage for teeth grinding on Evolve Physical Therapy + Sports Rehabilitation's blog.

Frequently Asked Questions about Massage for Teeth Grinding

How do you pressure point to stop grinding your teeth?

To help stop grinding your teeth, focus on relaxing your jaw using pressure point techniques. Begin by gently applying a circular motion with your fingers around the TMJ area near your ears. This can help in releasing tension and promoting relaxation. You might also try using a tool like DentiCalm for more consistent pressure without tiring your hands.

Is massage good for bruxism?

Yes, massage can be highly beneficial for bruxism. It helps in reducing the pain intensity by relaxing the muscles involved in grinding. Regular massage can complement other treatments like an occlusal splint, which is often recommended by dentists to protect teeth from damage caused by grinding. Massage targets the muscles and helps in reducing the frequency and intensity of grinding episodes.

How do I relax my jaw to stop grinding my teeth?

There are several ways to relax your jaw and potentially stop grinding your teeth:

• Mouth Exercises: Simple exercises, like gently opening and closing your mouth while keeping your tongue at the roof, can help in training the muscles to relax.

• Stress Reduction: Stress is a common trigger for bruxism. Practicing relaxation techniques such as deep breathing or meditation can significantly help in calming the mind and reducing stress-induced grinding.

• Circular Motion Massage: As mentioned earlier, using a circular motion around the jaw muscles can promote relaxation and ease tension.

Incorporating these techniques into your daily routine can help manage bruxism and improve your overall quality of life.

Conclusion

At Evolve Physical Therapy + Sports Rehabilitation, we understand the challenges that come with teeth grinding, also known as bruxism. Our holistic approach is designed to address not just the symptoms, but the root causes of this condition. By focusing on hands-on therapy, we aim to provide a comprehensive solution that promotes healing and long-term relief.

Our team in Brooklyn is dedicated to evaluating each individual's needs and crafting personalized treatment plans. We use the science of biomechanics, combined with fitness, to not only alleviate pain but also improve physical strength and mobility. This approach ensures that our clients don't just feel better temporarily but achieve lasting results.

Massage therapy is a key component of our strategy for managing teeth grinding. By targeting specific muscles like the masseter, pterygoid, and temporal muscles, we aim to reduce tension and prevent further damage. Our therapists are skilled in techniques that promote relaxation and improve overall jaw function.

If you're struggling with bruxism and seeking a solution that goes beyond temporary fixes, consider exploring our services. Our hands-on, holistic approach can help you regain comfort and improve your quality of life. Don't wait to take the first step toward relief; visit our TMJ Therapy page to learn more about how we can assist you on your journey to better oral health.

Strengthen Your Knees: Exercises and Stretches for Stability

How to strengthen knees can be a game changer for anyone experiencing knee pain, aiming for better flexibility and strength. Whether you're a runner like Active Aiden or someone simply looking to stay fit, there are simple steps you can take right now to get relief and build resilience. Here's a quick overview:

• Strengthen supportive muscles: Focus on exercises like squats and leg raises that target your quadriceps and hamstrings.

• Improve flexibility: Regular stretching, such as the hip flexor stretch, can help maintain a full range of motion.

• Maintain consistency: Commit to a regular routine, incorporating these exercises and stretches to see improvement.

Knee discomfort doesn't always mean damage, highlights physical therapist Aleksandra Kuta. Sometimes, a lack of flexibility or strength is the underlying issue. By addressing these, you can stabilize your knees and reduce pain effectively.

I’m Lou Ezrick, and at Evolve Physical Therapy + Sports Rehabilitation in Brooklyn, NY, I've dedicated my career to understanding how to strengthen knees through innovative therapy and patient-first care. With nearly two decades of experience in holistic movement therapy, I've helped countless individuals regain function and improve their quality of living.

Stay tuned, as we dig deeper into these strategies and more. Together, we can create a path towards stronger, healthier knees.

Understanding Knee Pain

Knee pain can be a real hurdle, affecting your daily life and limiting your activities. But understanding its causes can help you tackle it more effectively.

Causes of Knee Pain

Knee pain isn't always due to injury or arthritis. In fact, muscle imbalance and a lack of flexibility are common culprits. When the muscles around your knee—like the quadriceps, hamstrings, and glutes—are not strong or flexible enough, your knee can become unstable. This instability often leads to discomfort or even pain.

Lack of Flexibility

Flexibility plays a crucial role in knee health. When your muscles are tight, they restrict your knee's range of motion. This can put extra stress on the joint, leading to pain. Regular stretching can help maintain flexibility and prevent issues. For example, the hip flexor stretch and hamstring stretch are excellent for keeping your muscles supple.

Muscle Imbalance

Muscle imbalance occurs when some muscles are stronger than others. For instance, if your quadriceps are much stronger than your hamstrings, it can create uneven tension around the knee. This imbalance can cause the knee to track incorrectly, leading to pain. Strengthening exercises like squats and leg raises can help balance the muscles and support the knee.

In summary, knee pain often stems from muscle imbalance and lack of flexibility. By addressing these areas, you can improve knee stability and reduce pain. In the next section, we'll explore effective exercises to strengthen your knees and improve their stability.

How to Strengthen Knees

Building strong knees is all about balance, strength, and flexibility. Let's explore some effective exercises that target these key areas: squats, leg raises, step-ups, and hamstring curls.

Squats

Squats are a powerhouse exercise for strengthening the muscles around your knees, including the quadriceps, hamstrings, and glutes. They also help improve balance and stability.

• How to Do It: Stand with your feet shoulder-width apart. Keep your chest up and your back straight as you bend your knees, lowering your body as if you're sitting in a chair. Ensure your knees don't go past your toes. Push through your heels to return to the standing position.

• Tip: If you're new to squats, start without weights. As you get stronger, add weights to increase the challenge.

Leg Raises

Leg raises are excellent for targeting the quadriceps, which are crucial for knee stability.

• How to Do It: Sit on a chair or lie on your back. Straighten one leg and lift it off the ground, keeping your thigh muscles tight. Hold for a few seconds, then lower it back down. Repeat with the other leg.

• Tip: To add resistance, use ankle weights. Start with light weights and gradually increase as you gain strength.

Step-Ups

Step-ups mimic the action of climbing stairs and are great for improving knee strength and balance.

• How to Do It: Use a sturdy platform or step. Step up with one foot, bringing the other foot up to meet it. Step back down and repeat. Switch legs after a set.

• Tip: Keep your back straight and avoid leaning forward. You can hold dumbbells for added resistance.

Hamstring Curls

Hamstring curls focus on strengthening the muscles at the back of your thigh, essential for knee support.

• How to Do It: Stand and hold onto a chair for balance. Bend one knee, bringing your heel towards your glutes. Hold for a moment, then lower your leg. Repeat with the other leg.

• Tip: Use ankle weights to increase the intensity as you progress.

Incorporating these exercises into your routine can significantly improve knee strength and stability. Remember to start slowly and focus on proper form to avoid injury. If you experience any pain, stop immediately and consult a healthcare professional.

Next, we'll explore essential stretches to improve knee flexibility.

Essential Stretches for Knee Flexibility

Flexibility is a crucial component of knee health. It ensures your knees move smoothly and reduces the risk of injury. Here are some essential stretches you can incorporate into your routine.

Hip Flexor Stretch

The hip flexor stretch is excellent for releasing tension in the hips, which can affect knee alignment.

• How to Do It: Start by kneeling on the floor. Step your left foot forward, bending your knee at a 90-degree angle. Keep your right leg behind you, with the top of your foot on the ground.

• Stretch: Gently shift your weight forward until you feel a stretch in the front of your right hip. Hold for 1 to 2 minutes.

• Tip: Keep your back straight and avoid leaning too far forward. Switch legs and repeat.

Hamstring Stretch

The hamstrings are the muscles at the back of your thigh. Stretching them can prevent tightness that pulls on the knees.

• How to Do It: Lie on your back with both legs extended. Lift your left leg, keeping it straight, and hold behind your thigh with both hands.

• Stretch: Gently pull your leg towards you until you feel a stretch in the back of your thigh. Hold for 30 to 60 seconds.

• Tip: If you can't reach your leg, use a towel around your thigh for assistance. Repeat with the right leg.

Figure 4 Stretch

This stretch targets the glutes and hips, which play a vital role in stabilizing the knees.

• How to Do It: Lie on your back with your knees bent and feet flat on the floor. Cross your left ankle over your right knee.

• Stretch: Grasp behind your right thigh with both hands and pull towards your chest until you feel a stretch in your left glute. Hold for 1 to 2 minutes.

• Tip: For a deeper stretch, press gently on your left knee with your left hand. Switch sides and repeat.

Incorporate these stretches into your routine to maintain flexibility and support your knee health. Consistency is key, and it's important to listen to your body. If you feel any pain, ease off and consult a professional.

Next, we'll dig into the top exercises for enhancing knee stability.

Top Exercises for Knee Stability

Building knee stability is essential to prevent injuries and maintain an active lifestyle. Here are some top exercises that can help you achieve this goal.

Monster Walk

The Monster Walk is a fun and effective way to strengthen the muscles around your knees and hips. It can help stabilize your knees during everyday movements.

• How to Do It: Place a resistance band just above your ankles. Stand with feet hip-width apart and knees slightly bent.

• Exercise: Step sideways, keeping tension on the band. Move 10 steps in one direction, then return.

• Tip: Keep your feet parallel and maintain a slight bend in your knees throughout.

Wall Squats

Wall squats are great for building strength in the quadriceps and glutes, which are crucial for knee stability.

• How to Do It: Stand with your back against a wall and feet shoulder-width apart. Slide down the wall until your thighs are parallel to the floor.

• Exercise: Hold this position for 10 to 30 seconds, then rise back up.

• Tip: Keep your knees aligned with your toes and don’t let them go past your toes.

Lunges

Lunges target the quadriceps, hamstrings, and glutes, all of which support the knees.

• How to Do It: Stand with feet hip-width apart. Step forward with one leg and lower your body until both knees are bent at 90-degree angles.

• Exercise: Push back to the starting position and switch legs.

• Tip: Keep your upper body straight and avoid letting your knee go past your toes.

Deadlift

Deadlifts are excellent for strengthening the hamstrings and glutes, which are key for knee stability.

• How to Do It: Stand with feet shoulder-width apart. Hold a weight in front of your thighs.

• Exercise: Hinge at your hips, lowering the weight while keeping your back straight. Return to standing by pushing through your heels.

• Tip: Keep the weight close to your body and avoid rounding your back.

By incorporating these exercises into your routine, you'll build stronger muscles around your knees, enhancing stability and reducing the risk of injury. Remember to focus on form and start with lighter weights or resistance bands if you're a beginner.

Next, we'll address some frequently asked questions about knee strengthening.

Frequently Asked Questions about Knee Strengthening

How can I make my knees stronger?

Strengthening your knees involves a combination of support, compression, and targeted exercises. Start with basic exercises like squats and leg raises to build the muscles around your knees. These exercises help improve muscle building and pain reduction.

• Support: Use knee braces or sleeves for extra support during workouts. They provide compression and help stabilize the joint.

• Compression: This can reduce swelling and improve blood flow, aiding in recovery and strength building.

• Strengthening: Incorporate exercises like step-ups and hamstring curls into your routine to target key muscle groups.

Can weak knees be fixed?

Yes, weak knees can often be improved with consistent effort. Walking is a simple yet effective way to start. It helps in maintaining joint mobility and strengthening muscles.

• Muscle Building: Focus on exercises that target the quadriceps, hamstrings, and glutes. These muscles support the knee joint and can help alleviate instability.

• Pain Reduction: A regular exercise routine, combined with proper stretching, can significantly reduce knee pain over time.

When should I see a professional for knee pain?

It's important to consult a healthcare professional if you experience any of the following:

• Injury: If you've had a recent injury and experience persistent pain or swelling.

• Instability: Feeling like your knee might give out or wobble during activities.

• Prolonged Pain: If knee pain persists despite self-care measures and exercise, it's time to seek professional advice.

Professional guidance can help tailor a rehabilitation program to your specific needs, ensuring a safe and effective recovery.

Conclusion

At Evolve Physical Therapy + Sports Rehabilitation, we believe in a holistic approach to knee health. Our focus is not just on treating pain, but on understanding the root causes and providing comprehensive solutions. We evaluate, heal, and strengthen our clients, ensuring they can achieve their personal health goals and enjoy an active lifestyle.

Our specialized programs are designed to cater to individual needs. Whether you're recovering from an injury, dealing with chronic knee pain, or simply looking to improve your knee strength, our expert team is here to help. We offer unique programs like Rock Steady Boxing for Parkinson’s patients, which has been featured on NBC News for its innovative approach.

With multiple locations in Brooklyn, NY, we are committed to providing top-notch physical therapy services. Our hands-on approach ensures that each client receives personalized care and attention. By focusing on biomechanics and fitness, we help our patients not just get better, but stay better.

If you're ready to take the next step in strengthening your knees and improving your overall health, contact us today to schedule your first consultation. Let us guide you on your journey to better knee health and a more active lifestyle.

Step into Comfort: The Ultimate Guide to Heel Spur Treatments

What is the best treatment for heel spurs? The answer isn't one-size-fits-all, but here are some tried-and-true remedies often suggested by experts:

• Wearing appropriate shoes: Supportive footwear can reduce pressure on the heel.

• Custom-made orthotics: These provide extra support where your feet need it most.

• Physical therapy: Targeted exercises can help stretch and strengthen the foot's arch and heel.

• Night splints: Wearing them can stretch your plantar fascia while you sleep.

Heel spurs and plantar fasciitis can cause significant foot pain, affecting your daily activities. Heel spurs are essentially calcium deposits that build up beneath the heel bone, often linked with repeated stress on the foot. Luckily, treatment options are available, ranging from supportive footwear to physical therapy.

I’m Lou Ezrick, a specialist in holistic physical therapy. With years of experience, I've worked extensively on understanding what is the best treatment for heel spurs by applying patient-first approaches and advanced manual therapy techniques.

Understanding Heel Spurs

Heel spurs are bony growths that develop on the underside of the heel bone. These growths are made up of calcium deposits and can extend forward by as much as half an inch. They often form over time as a response to repeated stress and strain on the foot.

Think of a heel spur as the body's way of trying to protect itself. When the foot undergoes continuous stress, the body deposits calcium in the affected area, leading to the formation of a spur. This is why heel spurs are common in those who spend a lot of time on their feet, like runners or people who are overweight.

The plantar fascia plays a significant role in the development of heel spurs. This thick band of tissue connects the heel to the front of the foot and supports the foot's arch. When the plantar fascia is overworked or inflamed, it can pull on the heel bone, leading to the formation of a spur.

Not all heel spurs cause pain. In fact, many people have heel spurs without even knowing it. However, when the spur irritates the surrounding tissues, it can lead to discomfort and inflammation.

Symptoms of Heel Spurs:

• Sharp pain in the heel, especially during the first steps in the morning.

• Inflammation and swelling at the front of the heel.

• A visible bony protrusion in severe cases.

Understanding the connection between heel spurs and the plantar fascia can help in identifying the right treatment approach. By addressing both the spur and the underlying causes, like inflammation of the plantar fascia, you can find relief and prevent future issues.

Next, we'll explore the non-surgical treatments available for managing heel spurs effectively.

What is the Best Treatment for Heel Spurs?

When it comes to managing heel spurs, the best approach often involves a combination of non-surgical treatments and physical therapy. These methods aim to reduce pain, improve mobility, and address the underlying causes of the spur.

Non-Surgical Treatments

1. Ice Therapy: Applying ice to the affected area can help reduce inflammation and numb the pain. It's a simple yet effective way to ease discomfort, especially after a long day on your feet.

1. Anti-Inflammatory Medications: Over-the-counter medications like ibuprofen can be used to manage pain and swelling. They work by reducing the inflammation that often accompanies heel spurs.

1. Cortisone Injections: For more severe pain, doctors might recommend cortisone injections. These injections provide a potent anti-inflammatory effect, though they are typically limited to prevent potential side effects like tendon rupture.

Physical Therapy Approaches

Physical therapy is a cornerstone in the treatment of heel spurs. At Evolve Physical Therapy + Sports Rehabilitation, we focus on personalized care to address individual needs.

• Stretching Exercises: Targeted stretches can help relieve tension in the plantar fascia and improve flexibility. Regular stretching can also prevent future injuries.

• Custom Orthotics: These specially designed shoe inserts provide essential arch support, distributing pressure more evenly across the foot. They can be particularly beneficial for those with flat feet or high arches.

• Evolve Physical Therapy + Sports Rehabilitation: Our approach integrates various techniques to improve recovery. From manual therapy to advanced modalities, our goal is to reduce pain, restore mobility, and improve overall foot function.

By combining these non-surgical treatments and physical therapy approaches, many individuals find significant relief from heel spur pain without the need for surgery.

Next, we'll dig into the surgical options available for those cases where conservative treatments are not enough.

Surgical Options for Heel Spurs

Sometimes, despite the best non-surgical efforts, heel spurs can still cause significant discomfort. In such cases, surgery might be considered as a last resort. Let's explore when surgery becomes necessary and what it involves.

When is Surgery Necessary?

Surgery for heel spurs is typically reserved for cases where non-surgical treatments and physical therapy have not provided sufficient relief. According to the American Academy of Orthopaedic Surgeons, surgery is considered when:

• The pain is persistent and debilitating.

• The heel spur significantly affects daily activities.

• Other conservative methods have failed after several months of treatment.

Plantar Fascia Release

One common surgical procedure for heel spurs is plantar fascia release. This involves cutting a part of the plantar fascia ligament to relieve tension and reduce pain. The procedure can alleviate pressure on the heel and help with mobility.

However, this surgery carries risks such as instability, foot cramps, stress fractures, and tendinitis. Therefore, it's crucial to weigh the potential benefits against these risks with your healthcare provider.

Heel Spur Removal

In some cases, the heel spur itself may be surgically removed. This procedure involves detaching the plantar fascia ligament from the heel bone and using special tools to excise the spur. While this can provide relief, there are notable risks, including nerve damage and the possibility of the spur returning.

After surgery, recovery can take several weeks, during which time patients need to follow specific post-surgical recommendations. These include rest, ice, compression, and elevation (RICE), as well as using supportive devices like crutches or surgical shoes to aid in healing.

While surgery can be effective, consider it only after exhausting non-surgical options. Always consult with a healthcare professional to determine the best course of action for your specific situation.

Next, we'll explore how lifestyle changes and preventive measures can help manage and prevent heel spurs.

Prevention and Lifestyle Adjustments

Preventing heel spurs and managing their symptoms often starts with simple lifestyle changes. Let's explore some effective strategies that can make a big difference.

Proper Footwear

Wearing the right shoes is crucial for preventing heel spurs. Choose shoes with:

• Shock-absorbent soles to cushion your heels.

• Rigid shanks for added support.

• Supportive heel counters to keep your foot stable.

Avoid shoes with excessive wear on the heels and soles, as they can increase pressure on your feet. If you're into sports or specific activities, make sure your shoes are appropriate for that activity to provide the right support.

Weight Management

Excess body weight can increase stress on your feet, contributing to heel spurs. Maintaining a healthy weight can significantly reduce this pressure and lower your risk of developing heel spurs. If you're overweight, consider a balanced diet and regular exercise to shed those extra pounds.

Stretching Routines

Regular stretching can help keep your muscles and tendons flexible, reducing the risk of heel spurs. Here are some stretches that can help:

• Calf stretches: Stand facing a wall, place one foot in front of the other, and gently lean forward to stretch the calf of the back leg. Hold for 20-30 seconds and switch sides.

• Foot flexes: Sit down, cross one leg over the other, and pull your toes toward your chest. Hold for 30 seconds and repeat on the other foot.

• Big toe stretch: While seated, gently pull your big toe back until you feel a stretch along the bottom of your foot. Hold for 20-30 seconds and repeat as needed.

Incorporating these stretches into your daily routine can help prevent heel spurs and alleviate pain if you already have them. For more personalized guidance, consider reaching out to Evolve Physical Therapy + Sports Rehabilitation, where experts can tailor a stretching program just for you.

By focusing on these prevention strategies, you can take proactive steps to manage and even prevent heel spurs. Next, we'll address some frequently asked questions about heel spurs to further empower you with knowledge.

Frequently Asked Questions about Heel Spurs

What is the fastest way to heal a heel spur?

The quickest path to relief from a heel spur often involves a combination of ice, rest, and orthotics. Applying ice packs to the affected area can reduce inflammation and numb the pain. It's best to do this several times a day for about 10 minutes each session.

Rest is crucial. Try to keep off your feet as much as possible to allow the inflammation to subside. This is especially important if you experience sharp pain in the morning or after periods of rest.

Orthotics, or custom shoe inserts, can provide the support your foot needs to heal. These inserts help distribute pressure evenly across your heel, reducing strain on the affected area. Many people find significant relief by using orthotics custom to their feet.

What happens if you keep walking on a heel spur?

Ignoring heel spur pain and continuing to walk on it can lead to increased inflammation and pain, making the condition worse. Over time, this can result in chronic pain that disrupts daily activities. In some cases, ignoring the pain could lead to the need for more invasive treatments, like potential surgery.

Walking on a painful heel spur can also cause you to change the way you walk, which might lead to other issues like knee, hip, or back pain. It's essential to address heel spur symptoms early to prevent further complications.

How do doctors diagnose heel spurs?

Doctors typically diagnose heel spurs through a combination of physical examination and X-rays. During the physical exam, the doctor will check for tenderness, warmth, and swelling in your heel. They may also ask about your symptoms and medical history.

X-rays are often used to confirm the presence of a heel spur. These images can reveal the bony growth on the heel bone and help rule out other possible causes of heel pain, such as fractures or arthritis.

By understanding these common questions, you can take informed steps towards managing and alleviating heel spur pain. Up next, we'll explore surgical options for those whose symptoms persist despite conservative treatments.

Conclusion

At Evolve Physical Therapy + Sports Rehabilitation, we believe in a holistic approach to treating heel spurs. Our goal is not just to alleviate your pain, but to address the root causes and improve your overall well-being. We focus on a personalized care plan that caters to your unique needs and lifestyle.

Holistic Approach

Our approach combines the best of physical therapy techniques with a deep understanding of biomechanics. We don't just treat the symptoms; we work on improving your mobility, strength, and balance. This comprehensive strategy helps in reducing pain and preventing future issues.

Personalized Care

Every patient is different, and so is their treatment plan. We take the time to evaluate your condition thoroughly. Our team designs a customized program that may include stretching exercises, custom orthotics, and other non-surgical treatments. We aim to empower you with the tools and knowledge to manage your condition effectively.

If you're dealing with heel spurs, don't let the pain hold you back. At Evolve Physical Therapy + Sports Rehabilitation, we are committed to helping you step into comfort and regain control of your life.

Learn more about our services and how we can help by visiting our Physical Therapy for Heel Spurs page. Let us guide you on your path to recovery with expert care and a supportive environment.

The Art of Myofascial Release: Techniques for Pain Management

Myofascial release techniques are gaining attention for their potential to reduce pain and improve mobility through a holistic approach. Whether you're dealing with recurring knee pain or looking to regain strength, this hands-on therapy can be vital. Here's what you need to know:

• Definition: A hands-on technique applying gentle pressure to myofascial tissues

• Purpose: To alleviate pain, restore motion, and improve flexibility

• Approach: Focuses on myofascial tissues affecting muscles, bones, and organs

• Benefits: May include reduced pain, improved joint function, and stress relief

Myofascial release is part of a holistic, patient-centric approach, emphasizing customized treatment and functional movement.

As a dedicated expert in this field, I’m Lou Ezrick, the founder of Evolve Physical Therapy in Brooklyn. With nearly two decades of experience in chronic pain management and movement optimization, I've seen how myofascial release techniques can transform lives by addressing pain at the root level.

Understanding Myofascial Release

Myofascial release is a manual therapy technique that targets the fascia, a connective tissue wrapping around your muscles, nerves, and organs. Think of fascia like a web that holds your body together. When it's tight or restricted, it can cause pain and limit movement.

Fascia Manipulation: This involves using hands-on techniques to gently manipulate the fascia. By doing so, therapists aim to release tension and improve the flow of movement in your body. It’s like untangling a knot in a shoelace, allowing for smoother movement.

Gentle Sustained Pressure: The key to effective myofascial release is applying a low, constant pressure over a period of time. Imagine pressing on a piece of taffy until it softens and stretches out. This allows the fascia to elongate and return to its natural state, reducing pain and restoring mobility.

Myofascial Release Techniques

When it comes to myofascial release techniques, there are several methods to help alleviate pain and improve mobility. Let’s explore some of the most effective options, including self-myofascial release, using a foam roller, and targeting trigger points.

Self-Myofascial Release

Self-myofascial release is a way for individuals to manage their pain and tension at home. It involves using tools like foam rollers or massage balls to apply pressure to specific areas of the body. The goal is to release tightness and improve blood flow to the muscles.

• Foam Roller: A foam roller is a cylindrical tool that helps you apply pressure on your muscles and fascia. You simply roll your body over it to target different areas. This technique can help increase joint range of motion and reduce muscle soreness. It's like giving yourself a deep tissue massage without needing a therapist.

• Tennis Ball: For more precise pressure, a tennis ball can be used to target smaller areas or specific trigger points. These are tight spots in your muscles that can cause pain in other parts of your body. By applying pressure to these points, you can help release tension and alleviate discomfort.

Foam Roller Techniques

Using a foam roller is simple and can be done almost anywhere. Here's a basic guide to get you started:

1. Identify the Area: Focus on areas that feel tight or sore.

2. Apply Gentle Pressure: Place the foam roller under the targeted muscle group.

3. Roll Slowly: Move your body back and forth over the roller, maintaining slow, controlled movements.

4. Hold on Trigger Points: If you find a particularly tender spot, pause and hold the pressure for 20-30 seconds until the discomfort eases.

Targeting Trigger Points

Trigger points are small, sensitive areas within muscles that can cause pain elsewhere in the body. By applying pressure to these points, you can help release tension and improve muscle function. Techniques for targeting trigger points include:

• Direct Pressure: Use your fingers, a foam roller, or a massage ball to apply pressure directly to the trigger point.

• Sustained Pressure: Hold the pressure for a few seconds to allow the muscle to relax and release.

• Stretching: Follow up with gentle stretching to improve the release and improve flexibility.

Myofascial release techniques empower you to take control of your own pain management. Whether you're using a foam roller or focusing on trigger points, these methods can be an effective part of your health routine.

How to Perform Myofascial Release Techniques

Performing myofascial release techniques is all about using the right amount of pressure and movement to help your body feel better.

Gentle Pressure

When you start with myofascial release, less is more. Apply gentle pressure to the area you're working on. Think of it as pressing on soft clay. You don't want to squish it, just gently mold it. This gentle approach helps the fascia, a web-like tissue that covers your muscles, to slowly stretch and release tension.

Fluid Motion

Fluid motion is key to effective myofascial release. Move smoothly over the targeted area. This can be done by rolling over a foam roller or moving a massage ball under your body. The goal is to maintain a steady rhythm, like a slow dance. This helps increase blood flow and ensures you're not putting too much stress on any one spot.

• Slow and Steady: Move slowly to allow your body to adjust to the pressure. Quick movements can cause discomfort and won't be as effective.

Light Stretch

After applying pressure, follow up with a light stretch. Stretching helps lengthen the muscles and fascia, promoting a greater range of motion. Imagine your muscles as taffy. When warmed and gently pulled, they become more pliable.

• Stretch Gently: Focus on stretching the area you've just worked on. This reinforces the release you've achieved with the pressure and motion.

Incorporating these elements—gentle pressure, fluid motion, and light stretch—into your routine can make a significant difference in how your body feels. By understanding these techniques, you can effectively manage pain and improve your flexibility right at home.

Benefits of Myofascial Release

Myofascial release techniques offer several benefits that can improve your overall well-being. Let's explore some key advantages, including pain relief, improved flexibility, and improved postural awareness.

Pain Relief

One of the main reasons people turn to myofascial release techniques is for pain relief. By targeting trigger points and easing tension in the fascia, this therapy can help alleviate chronic pain. Imagine having a persistent knot in your muscle finally untangled. That's the kind of relief many experience after a session.

• Trigger Points: These are tight spots in the muscle that can cause pain both locally and in other parts of the body. Releasing these points can reduce discomfort significantly.

• Chronic Pain: Many individuals with long-term pain conditions, such as fibromyalgia, find relief through myofascial release. It offers a non-invasive way to manage pain without medication.

Improved Flexibility

Flexibility is essential for maintaining an active lifestyle, and myofascial release can help improve it. By loosening the fascia, your muscles can move more freely, allowing for a broader range of motion.

• Range of Motion: Regular myofascial release can increase your joint flexibility, making it easier to perform daily activities and exercises.

• Muscle Function: When muscles are less restricted, they function better, reducing the risk of injury and enhancing performance in physical activities.

Postural Awareness

Good posture is crucial for reducing strain on your body. Myofascial release can improve your postural awareness by addressing imbalances and tightness in the fascia.

• Alignment: By releasing tension, your body can naturally align itself better, leading to improved posture.

• Awareness: As you become more attuned to how your body feels, you can make conscious adjustments to maintain better posture throughout the day.

Incorporating myofascial release techniques into your routine can lead to a more comfortable and flexible body, allowing you to move with ease and confidence. Whether you're dealing with chronic pain or just looking to improve your overall physical health, this therapy offers a holistic approach to feeling your best.

Frequently Asked Questions about Myofascial Release Techniques

Can I do myofascial release on myself?

Absolutely! Self-myofascial release is a popular way to manage pain and improve flexibility at home. You can use tools like a foam roller or a tennis ball to apply gentle pressure to your fascia. These tools help target trigger points and ease tension.

• Foam Roller: This is a cylindrical tool that you roll over your muscles to apply pressure. It's great for larger muscle groups like the thighs and back.

• Tennis Ball: Perfect for pinpointing smaller areas or hard-to-reach spots. Simply place it between your body and the floor or wall, and apply pressure.

It's crucial to use these tools correctly to avoid injury. Start with light pressure and gradually increase as your muscles adapt.

What body part should you not use myofascial release on?

While myofascial release techniques are generally safe, there are some sensitive areas you should avoid.

• Lumbar Spine: Applying direct pressure here can cause discomfort or injury.

• Thoracic Spine: This area can be delicate, and improper technique might lead to unnecessary strain.

If you're unsure about a specific body part, it's always a good idea to consult with a healthcare provider or a trained therapist.

What does it feel like when fascia releases?

When fascia releases, it can feel like a variety of sensations. Some people describe it as a softening of taffy, where the tightness gradually melts away. Others experience a tingling or mild burning sensation as the tension dissipates.

• Taffy Softening: The gradual release of tightness can feel like a softening or loosening of the muscles.

• Tingling or Burning: These sensations are often temporary and indicate that the fascia is releasing.

These feelings are typically a sign that the therapy is working, helping you achieve greater comfort and flexibility. Always listen to your body and adjust pressure as needed to ensure a safe and beneficial experience.

Conclusion

At Evolve Physical Therapy + Sports Rehabilitation, we're dedicated to helping you achieve a pain-free and active life. Our approach is all about hands-on care and personalized treatment plans that cater to your unique needs.

Myofascial release techniques are a key part of our offerings. They allow us to address pain and mobility issues with precision. By focusing on the fascial tissues, we help you regain movement and reduce discomfort. Our therapists are skilled in using gentle, sustained pressure to open up your body's potential.

But we don't stop there. We believe in empowering you with knowledge and skills to manage your health. Our specialized programs, like Rock Steady Boxing for Parkinson's patients, offer innovative ways to improve strength and coordination. These programs have been recognized for their impact, even being featured on NBC News.

Whether you're an athlete recovering from an injury or someone looking to improve daily function, our holistic physical therapy services in Brooklyn are designed to support your journey. We evaluate, heal, and strengthen, ensuring you not only recover but thrive.

Ready to experience the benefits of myofascial release and more? Visit our Myofascial Release page to learn more and schedule your session with us today. Your path to better health starts here.

Rehabilitate Your Rotator Cuff: A How-To Guide

How to rehabilitate rotator cuff injury effectively involves a few key steps: managing pain with the RICE method (Rest, Ice, Compression, Elevation), engaging in targeted exercises to restore strength and range of motion, and consulting with a physical therapist for personalized guidance.

The rotator cuff is a crucial bundle of muscles and tendons that keeps your shoulder stable and functional. When injured, it can be a source of great pain and frustration, especially for active individuals. Rehabilitation is essential not just for healing, but also for preventing future problems. Many rotator cuff injuries arise from repetitive motion and age, making them common among athletes and those with active lifestyles.

I'm Lou Ezrick, a specialist in holistic physical therapy with nearly two decades of experience. I've dedicated my career to mastering how to rehabilitate rotator cuff injury, guiding countless individuals back to pain-free, active lives. Up next, we'll explore what makes up the rotator cuff and how these injuries typically occur.

Understanding Rotator Cuff Injuries

The rotator cuff is a powerhouse of muscles and tendons that work together to stabilize your shoulder joint. Imagine the head of your arm bone as a golf ball sitting on a tee—your shoulder blade. The rotator cuff acts like a sleeve, keeping the ball in place while allowing it to spin and roll smoothly. This setup is crucial for shoulder movement and stability.

Muscles and Tendons

The rotator cuff comprises four muscles: supraspinatus, infraspinatus, teres minor, and subscapularis. These muscles form a cuff over the shoulder joint and are responsible for a wide range of arm movements. The tendons of these muscles attach to the head of the humerus (arm bone), holding it firmly in the shoulder socket.

Common Injuries

Two common injuries can affect the rotator cuff: impingements and tears.

• Impingements occur when a tendon in the rotator cuff gets compressed between the humerus and the acromion (part of the shoulder blade). This compression can cause swelling and pain, often felt during overhead activities.

• Tears happen when one of the rotator cuff tendons or muscles is torn. Tears can result from repetitive motions, like throwing a baseball, or from a traumatic incident, such as a fall. As we age, the risk of tears increases due to accumulated wear and tear.

Symptoms: Pain and Weakness

Injuries to the rotator cuff often lead to pain and weakness, particularly when lifting the arm or reaching overhead. Pain can be persistent, affecting daily activities and sleep. Weakness in the shoulder can make it difficult to perform tasks that require lifting or rotating the arm.

Severity Levels

Rotator cuff injuries can vary in severity:

• Grade I (Mild): Few muscle fibers are injured. Pain might appear the day after the injury, but there's usually no swelling or bruising.

• Grade II (Moderate): Many fibers are injured, leading to stiffness, loss of flexibility, and strength. Swelling and bruising are common.

• Grade III (Severe): All muscle fibers are torn, causing severe pain, swelling, and bruising. The shoulder may lose significant strength and range of motion.

Understanding these injuries is the first step in effective rehabilitation. Next, we'll dig into how to rehabilitate rotator cuff injury through targeted exercises and professional guidance.

How to Rehabilitate Rotator Cuff Injury

Safe Exercises for Rotator Cuff Recovery

Rehabilitating a rotator cuff injury involves a series of exercises designed to promote healing and restore strength. It's essential to focus on movements that are gentle yet effective in rebuilding your shoulder's functionality. Here are some safe exercises to incorporate into your recovery routine:

1. Doorway Stretch

The doorway stretch is a simple yet effective way to start loosening up your rotator cuff muscles. Stand in a doorway, place your hands on the frame just below shoulder height, and gently shift your weight forward and backward. This stretch helps prepare your shoulder for more strenuous activities by gradually improving flexibility.

1. Side-Lying External Rotation

Lie on your side with your injured arm on top. Hold a light weight or a can of soup. Keep your elbow against your side, bend it at a 90-degree angle, and slowly rotate your arm upward. This exercise targets the infraspinatus and teres minor muscles, which are crucial for shoulder stability.

1. High-to-Low Rows

Using a resistance band anchored above shoulder height, perform rows by pulling the band towards your chest while squeezing your shoulder blades together. This movement strengthens the upper back and rotator cuff muscles, aiding in overall shoulder stability.

1. Reverse Fly

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend slightly at the hips with your back straight. Extend your arms outward without locking your elbows and squeeze your shoulder blades together. This exercise is excellent for strengthening the posterior deltoid and upper back.

1. Lawn Mower Pull

This exercise mimics the motion of starting a lawn mower. Secure a resistance band under one foot and pull it across your body while standing up straight. This movement helps in strengthening the shoulder and upper back muscles, promoting better shoulder mechanics.

Exercises to Avoid During Recovery

While it's crucial to focus on strengthening exercises, it's equally important to avoid certain movements that can exacerbate your injury. Here are exercises to steer clear of during your rotator cuff recovery:

1. Overhead Lifts

Avoid any overhead lifting, especially with weights, as it puts excessive pressure on the shoulder joint and can lead to further injury.

1. Beyond the Neck Pulldown

This exercise involves pulling a bar behind your neck, which can overstretch the rotator cuff tendons and cause unnecessary stress on the shoulder.

1. Upright Rows

The motion of lifting weights directly upward can pinch the shoulder tendons, increasing the risk of impingement and aggravating existing injuries.

1. Bench Dips

Bench dips require internal shoulder rotation, which can pinch the rotator cuff and should be avoided during recovery.

By incorporating safe exercises and avoiding harmful ones, you can effectively rehabilitate your rotator cuff injury. Up next, we’ll explore the critical role that physical therapy plays in this process and how Evolve Physical Therapy + Sports Rehabilitation can support your journey to recovery.

The Role of Physical Therapy in Rotator Cuff Rehabilitation

Physical therapy is a cornerstone in the journey to recover from a rotator cuff injury. It not only aids in healing but also restores the shoulder's range of motion and strength. At Evolve Physical Therapy + Sports Rehabilitation in Brooklyn, NY, we focus on personalized care to help you regain full function.

Regaining Range of Motion

One of the first goals in physical therapy is to restore range of motion. After an injury, the shoulder often becomes stiff, limiting mobility. Through custom exercises, physical therapists guide you in gentle stretching and movements to gradually increase flexibility. Techniques like passive range of motion and manual therapy can help ease stiffness and improve mobility.

Building Strength

Strengthening the muscles around the shoulder joint is crucial. The rotator cuff muscles need to be strong to support shoulder movements and prevent future injuries. Physical therapists at Evolve employ a variety of exercises, such as high-to-low rows and reverse flys, to specifically target these muscles. This focused approach ensures that you build strength without risking further damage.

Personalized Care at Evolve Physical Therapy

At Evolve Physical Therapy, we understand that every injury and every patient is unique. Our therapists work closely with you to create a customized rehabilitation plan. This plan includes exercises custom to your specific needs and recovery goals. We monitor your progress and adjust the program as needed to ensure optimal recovery.

Comprehensive Support

Beyond exercises, Evolve provides comprehensive support throughout your recovery. This includes education on proper techniques and lifestyle adjustments to prevent reinjury. Our team is here to answer questions and provide guidance every step of the way.

Physical therapy is not just about exercises; it's about empowering you to take control of your recovery. With the right support and dedication, you can overcome a rotator cuff injury and return to your daily activities with confidence. Up next, we'll address some frequently asked questions about rotator cuff rehabilitation to help you better understand the process.

Frequently Asked Questions about Rotator Cuff Rehabilitation

Should I exercise my rotator cuff if it hurts?

Experiencing pain in your rotator cuff can be concerning, but it doesn't always mean you should stop exercising. Rest is crucial, especially right after an injury, to allow swelling to decrease. Using the RICE method—Rest, Ice, Compression, and Elevation—can help manage pain and swelling initially.

Once the acute pain subsides, gentle exercises are often recommended to prevent stiffness and promote healing. However, listen to your body. If an exercise increases pain, stop and consult a physical therapist. At Evolve Physical Therapy, we emphasize exercises that build strength without causing pain, ensuring a safe recovery process.

How long does a rotator cuff take to heal?

Healing time for a rotator cuff injury can vary widely depending on the severity of the injury. Tendonitis, a common issue, might heal within a few weeks with proper care and physical therapy. However, more severe injuries, like tears, might take several months to heal fully.

A comprehensive treatment plan that includes physical therapy can significantly impact recovery time. Consistent therapy sessions at Evolve Physical Therapy can help speed up the healing by improving range of motion and strengthening the shoulder. Patience and adherence to your therapist's guidance are key to a successful recovery.

Can a rotator cuff heal on its own?

In many cases, a rotator cuff injury can heal without surgery, especially if it's a partial tear. Nonsurgical treatments like physical therapy and strengthening exercises are effective in promoting recovery. These methods help improve shoulder function and reduce pain, allowing the body to heal naturally.

However, in cases of complete tears or when nonsurgical methods don't provide relief, surgery might be necessary. Even then, post-surgery rehabilitation is crucial. At Evolve Physical Therapy, we support both nonsurgical and post-surgical patients with custom exercise programs to ensure optimal healing and regain full shoulder function.

Understanding your injury and following a structured rehabilitation plan can make all the difference in your recovery journey.

Conclusion

In the journey to rehabilitate your rotator cuff injury, choosing the right support system is crucial. At Evolve Physical Therapy + Sports Rehabilitation, we offer a holistic approach that emphasizes healing and strengthening. Our team in Brooklyn is dedicated to providing personalized care that focuses on evaluating your specific needs and guiding you through recovery with hands-on techniques.

Our approach is not just about treating the injury but ensuring long-term shoulder health. We incorporate exercises that promote healing while avoiding those that could hinder progress. This balance is key to regaining full function and preventing future injuries.

The success of your rehabilitation depends on a comprehensive plan that includes both physical therapy and guided exercises. At Evolve, we understand that each patient is unique, and our programs are custom to your specific condition, whether you're recovering from a minor strain or a more severe tear.

By focusing on building strength and improving range of motion, we help you return to your daily activities and the sports you love. Recovery is a journey, and with the right support, you can achieve a full and lasting recovery.

For expert guidance and a personalized rehabilitation plan, contact us at Evolve Physical Therapy + Sports Rehabilitation and take the first step towards healing and strengthening your rotator cuff.

Unwind in Greenpoint: Top Massage Therapy Spots in Brooklyn

Massage therapy greenpoint brooklyn offers a sanctuary for relaxation and stress relief amidst the hustle of city life. If you're looking to unwind and refresh, Evolve Physical Therapy + Sports Rehabilitation in Greenpoint provides a unique experience tailored to meet diverse needs, from chronic pain to muscle relaxation. With a focus on holistic care and personalized, one-on-one therapy sessions, Evolve Physical Therapy is dedicated to helping you find relief and regain your vitality.

I'm Lou Ezrick, an expert in massage therapy greenpoint brooklyn and founder of Evolve Physical Therapy. With nearly two decades of experience in chronic pain management and holistic therapies, I've helped thousands of individuals find relief and regain their vitality. Let's explore how these remarkable therapies can improve your well-being.

Benefits of Massage Therapy

Massage therapy offers a multitude of benefits that go beyond just relaxation. At Evolve Physical Therapy + Sports Rehabilitation, our massage therapy greenpoint brooklyn services focus on three key areas: pain relief, circulation improvement, and injury recovery.

Pain Relief

Massage therapy is a powerful tool for alleviating pain. Whether it's chronic pain from long hours at a desk or tension from athletic activities, massage can help. Techniques such as deep tissue massage and myofascial release target deep layers of muscle and connective tissue to release tight knots and ease discomfort. Our clients, ranging from athletes to everyday professionals, have reported significant reductions in pain levels after just a few sessions.

"Chronic pain and tension can be frustrating. Massage and chiropractics often only work short-term, doctors don’t have any answers, you feel like you are doing your best, but the tension and pain persist."

Circulation Improvement

Improved circulation is another significant benefit of massage therapy. By using techniques like lymphatic drainage massage, we help boost blood flow and lymphatic circulation. This not only improves tissue health but also promotes detoxification. Improved circulation can lead to better skin tone, reduced swelling, and overall improved wellness.

Injury Recovery

Massage therapy is also crucial in the recovery process post-injury. Our approach involves soft tissue mobilization and trigger point release to reduce scar tissue and restore normal function. These techniques are particularly effective for those recovering from musculoskeletal injuries. By improving tissue elasticity and reducing inflammation, massage therapy can shorten rehabilitation time and improve recovery outcomes.

At Evolve Physical Therapy, we combine these massage techniques with personalized care to ensure each client receives the best possible treatment for their specific needs. Whether you're dealing with chronic pain, looking to improve circulation, or recovering from an injury, our expert therapists are here to help you on your journey to better health.

Ready to explore the transformative power of massage therapy? Let's explore the top massage therapy spots in Greenpoint.

Top Massage Therapy Spots in Greenpoint

Evolve Physical Therapy + Sports Rehabilitation

Evolve Physical Therapy + Sports Rehabilitation is a standout choice for those seeking exceptional massage therapy in Greenpoint, Brooklyn. Known for its holistic services and hands-on approach, Evolve offers a unique experience that goes beyond conventional massage therapy.

Holistic Services

At Evolve, massage therapy is not just about addressing physical discomfort; it's about improving overall well-being. The team integrates various therapeutic techniques to ensure a comprehensive treatment plan custom to each individual's needs. This holistic approach considers not only the physical aspects but also the mental and emotional well-being of clients.

Hands-On Approach

The therapists at Evolve are highly skilled and employ a hands-on approach to therapy. This means they engage directly with the client's body to assess and address areas of tension or pain. Techniques such as soft tissue mobilization and trigger point therapy are used to relieve muscle tension and improve mobility. This direct interaction ensures that the therapy is both effective and personalized.

Personalized Care

What sets Evolve apart is its commitment to personalized care. Each session is customized to meet the specific needs of the client. Whether it's a focus on chronic pain management, improving circulation, or aiding in injury recovery, the therapists at Evolve tailor their methods to deliver the best outcomes. This personalized touch ensures that each client receives the attention and care they deserve.

Evolve Physical Therapy + Sports Rehabilitation is dedicated to providing top-notch massage therapy services in Greenpoint. With a focus on holistic treatment, hands-on techniques, and personalized care, they offer an unparalleled experience for anyone looking to improve their physical and mental health.

Massage Therapy Greenpoint Brooklyn

In Greenpoint, Brooklyn, massage therapy is more than just a luxury—it's a clinical approach to health. At places like Evolve Physical Therapy + Sports Rehabilitation, massage therapy is rooted in the science of anatomy and physiology. This means therapists don't just focus on relaxation; they understand the body's structure and how it functions.

Clinical-Style Massage

Clinical-style massage is a specialized form of therapy. It combines knowledge of the body's systems with hands-on techniques to address specific health issues. This approach is ideal for those dealing with chronic pain, recovering from injuries, or needing targeted muscle relief. Therapists use their understanding of muscle groups and soft tissues to provide relief that goes beyond surface-level tension.

Anatomy and Physiology

Understanding anatomy and physiology is crucial in clinical massage. This knowledge allows therapists to pinpoint the root causes of pain or dysfunction. For example, they can identify how a tight muscle in the back might affect shoulder movement or how a previous injury might lead to chronic discomfort. By understanding these connections, therapists can create effective treatment plans.

Why Choose Clinical Massage?

• Targeted Relief: Focuses on specific areas of concern, offering more precise results.

• Informed Techniques: Uses scientific knowledge to improve the effectiveness of massage.

• Comprehensive Care: Often integrated with other therapies for holistic treatment.

In Greenpoint, Brooklyn, clinical-style massage therapy is not just about feeling good; it's about achieving better health through informed and targeted techniques. Whether you're dealing with pain, recovering from an injury, or simply seeking to improve your physical function, this approach offers benefits that are both immediate and long-lasting.

Frequently Asked Questions about Massage Therapy

How much do you tip for a $100 massage?

Tipping for massage therapy can sometimes be confusing. A good rule of thumb is to tip between 15% and 20% of the total cost. For a $100 massage, this means tipping between $15 and $20.

Why tip? Tipping is a way to show appreciation for the therapist's skill and service quality. If you had an exceptional experience, tip more. Therapists often rely on tips as part of their income, so your generosity makes a difference.

What types of massage are available in Greenpoint?

Greenpoint offers a variety of massage therapies, each with unique benefits:

• Lymphatic Drainage Massage: This gentle, rhythmic massage helps boost circulation and reduce swelling. It's perfect for detoxification and post-surgery recovery. The technique encourages the natural drainage of the lymph, which carries waste products away from the tissues.

• Full Body Massage: Ideal for overall relaxation and stress relief. This massage covers all major muscle groups, helping to release tension and promote a sense of well-being.

How can massage therapy help with chronic pain?

Massage therapy is a powerful tool for managing chronic pain. It offers several benefits:

• Pain Management: By targeting specific muscles and tissues, massage can reduce pain and discomfort. Techniques like deep tissue massage can help break down tight knots and adhesions that cause pain.

• Tension Relief: Chronic pain often leads to muscle tension. Massage helps relax these tense muscles, improving mobility and flexibility. This can be particularly beneficial for those who spend long hours sitting or standing.

• Improved Circulation: Massage improves blood flow, which can aid in healing and reduce inflammation. Better circulation helps deliver nutrients and oxygen to tissues, promoting recovery and reducing pain.

In Greenpoint, massage therapy is not just about relaxation—it's a therapeutic approach to improving health and managing chronic pain effectively.

Conclusion

At Evolve Physical Therapy + Sports Rehabilitation, we believe in a holistic approach to wellness. Our massage therapy services in Greenpoint, Brooklyn, are designed with this philosophy in mind. We focus on not just the symptoms, but the root causes of discomfort and pain.

Our hands-on approach sets us apart. We don't just offer a massage; we provide a custom experience that considers your unique needs. Our therapists are skilled in clinical-style massage, which means they understand the anatomy and physiology behind your pain. This expertise allows them to provide effective relief and promote long-term healing.

Holistic services are at the core of what we do. We integrate massage therapy with other physical therapy techniques to ensure a comprehensive treatment plan. This might include exercises to strengthen muscles or strategies to improve posture. Our goal is to help you not only feel better but also to function better in your daily life.

If you're looking for massage therapy in Greenpoint, Brooklyn, that genuinely cares about your well-being, consider us at Evolve. Our commitment to personalized care ensures that you receive the best possible treatment custom to your specific needs.

Ready to experience holistic healing? Schedule a consultation with us today and take the first step towards a healthier, more relaxed you.

Arm surgery rehab

Arm Surgery Physical Therapy Rehab  

Recovering From Arm Surgery

Recovering from an arm surgery often requires time and careful planning. Except for very minor procedures, physical therapy is often recommended to help your arm recover and to help you return to your prior activity levels. If you have never worked with a physical therapist or undergone surgery you may be curious what to expect from physical therapy. In this article, we will outline the benefits, goals and common treatment interventions for post-surgical rehabilitation of the arm. 

APPROACHING ARM SURGERY

Choosing surgery is rarely an easy decision but sometimes it is the best course of action to address an injury or chronic condition. While many people participate in physical therapy long before they opt to undergo an operation, many will not. Emergency surgeries or acute injuries for which surgery is the only treatment option do not allow for time spent participating in prehabilitation. Instead, these patients will meet their PT for the first time after their surgery.

If you are planning to undergo surgery in the future, selecting your physical therapy or physical therapy clinic ahead of time is always a good idea. As long as your surgeon has given you the green light, you can schedule your first post-surgery appointment before you even have the surgery. This ensures you can begin rehabilitation as soon as you are allowed. You can also plan your schedule to allow time for physical therapy appointments. 

As mentioned above, very minor arm surgeries may not require physical therapy, but most other surgeries can benefit from some type of rehabilitation. If you are undergoing any of the surgeries listed below, you should consider working with a physical therapist if this is not already recommended by your surgeon:

• Rotator cuff repair

• Total shoulder replacement.

• Arthroscopy for frozen shoulder.

• Acromioclavicular joint repair for arthritis.

• Surgery for shoulder impingement syndrome

• Biceps tendon repair

• Ulnar nerve decompression

• Total elbow replacement

• Ulnar collateral ligament reconstruction

• Fracture repair

• Carpal tunnel surgery

• Tendon repair

• Arthroscopic Debridement

PHYSICAL THERAPY AFTER ARM SURGERY

Physical therapists are healthcare professionals, movement experts, and highly trained in the evaluation and treatment ofmusculoskeletal and neuromuscular injuries, conditions and surgeries like those listed above. Working with a physical therapist has many benefits over leaving your recovery up to chance. Physical therapists can assist with the following:

• Protection of the surgical site to ensure the repair is not compromised

• Monitoring of the surgical site to look out for signs of infection or poor healing

• Pain management strategies

• Inflammation and swelling management strategies

• Management of non-involved areas of the body to limit atrophy and deconditioning

• Advice on adaptive equipment

• Active recovery that neither progresses too quickly to re-injure the surgical site nor too slowly to prolong recovery

• Guidance on returning to activities at the right time and in the right manner

• Advice on how to minimize the chance of re-injury

Now that you understand some of the benefits of working with a physical therapist after arm surgery, it is time to review some of the treatment interventions you may encounter during your appointments. One thing to keep in mind is that a good physical therapist will individualize a treatment plan just for you. The treatments listed below are general interventions that you may encounter, but when it comes time for your own physical rehabilitation, it may look different. 

Physical therapy interventions following arm surgery strike a balance between protecting the surgical site and facilitating healing. In the end, the goal is to help you return to as many daily tasks as possible with minimal to no arm symptoms. Below are examples of treatments that can help achieve these goals:

Modalities to manage pain, and inflammation and to promote tissue healing: These can include treatments such as electrical stimulation, ultrasound, laser therapy, dry needling, heat and ice

Manual therapy interventions: Manual therapy includes treatments performed by the therapist’s hands or specialized tools. Soft tissue mobilization, myofascial release techniques, joint mobilizations, ASTYM and many other types of manual therapy interventions can be applied to help improve the health and mobility of joints and soft tissue.

Range of motion and flexibility interventions: Often muscle length and joint range of motion are reduced following surgery. This can be caused by pre-surgical pain, muscle weakness or stiffness or by periods of immobilization, muscle weakness, swelling or pain following surgery. Passive range of motion, stretching and mobility exercises can be prescribed to help address these impairments.

Strength training: Muscles are often weakened after surgery. Restoring normal strength is essential to facilitate return to normal function. Strength training is prescribed carefully based on the stage of healing you are in.

Neuromuscular Re-education: Not only do muscles need to regain strength, they often need to regain motor control. Specialized neuromuscular re-education exercises are prescribed to improve the timing, control and coordination of muscles which improves arm function and decreases injury risk. 

Sport and work-specific Tasks: Returning to sport and work are often goals of those undergoing arm surgery. Later on in your rehabilitation, it is important to begin training your arm to withstand the demands of your sport or job. This aspect of physical therapy should not be skipped. 

Whether you are planning ahead for your surgery or have already completed it, it is not too late to schedule your first physical therapy appointment. Our team of physical therapists at Evolve is highly skilled and experienced in post-surgical rehabilitation of the arm and ready to help you get started on your recovery. Call Evolve today to get started on your recovery from arm surgery. 

Click here to find out more information about arm surgery rehab

About EvolveNY-

Brooklyn's Premier Holistic Physical Therapy Clinics-

There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!

First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.

Multiple Brooklyn Physical Therapy Locations!

1-718-306-6846

https://EvolveNY.com

Prehab for Arm surgery

Arm surgery Prehab Services at Evolve!

Are You Prepared for Arm Surgery?

Having any kind of surgery can feel daunting but taking steps to prepare your body and mind for the procedure can make it feel less overwhelming. You have likely spoken with your surgeon about what to expect after surgery, but you may be wondering what else you could do to prepare. Prehabilitation is a type of physical therapy aimed at preparing a patient for surgery or preventing injury. For those undergoing a planned arm surgery, prehabilitation can be an excellent way to get ready for the procedure and receive extra support along the way. 

WHICH ARM SURGERIES QUALIFY FOR PREHABILITATION?

In theory, any surgery that is planned ahead of time could qualify for prehabilitation. Some surgeons recommend or request that their patients participate in prehabilitation. In other cases, a patient may have to advocate for it themselves. Emergency surgeries do not qualify for prehabilitation as there would be no time to do it and there may be no added benefit to prehabilitation for minor procedures. That being said, many arm surgeries could benefit from a course of prehabilitation. Below are some examples:

• Rotator cuff repair

• Shoulder labral repair

• Shoulder replacement

• Impingement surgery

• Acromioclavicular joint repair

• Bicep tendon repair

• Ulnar nerve decompression

• Elbow replacement

• Elbow ligament repair

• Carpal tunnel release

• Wrist/hand tendon repair 

GETTING TO KNOW YOUR GOALS

If you decide to pursue prehabilitation for an arm surgery, your physical therapist will perform a subjective interview to better understand your situation. This allows them to create an individualized prehabilitation program just for you. Here are some questions your PT may ask you during this process:

“What symptoms are you experiencing in your arm and what makes them better or worse?”

“How long have you been dealing with these symptoms?”

“What surgery are you planning to undergo?”

“What do you know about the recovery process for this procedure?”

“What support do you have in place at home to help you recover?”

“What types of activities do you hope to resume after recovering from surgery?”

THE PREMISE OF PREHABILITATION

Most people are familiar with the benefits of participating in rehabilitation to recover from an injury or surgery but may never have considered the reasons to work with a physical therapist beforehand. Let’s break down some of the benefits and goals of prehabilitation ahead of an arm surgery. 

First and foremost, knowledge is power. Stress around surgery and surgery recovery can be exacerbated by the uncertainties of what it will be like and how you will cope. Your surgeon should be able to provide you with information on how long you may need to wear a sling or a cast and when you will be able to use your arm normally, but this may not satisfy all of your questions. One benefit of participating in prehabilitation is that you can meet and get to know the physical therapist who will rehab your surgery. You can get comfortable with them moving your arm around and build trust that they will care for you well. Your therapist can also answer a lot of your questions about what the rehabilitation stages and timeline will look like, how you can manage pain, and what activity limitations you can expect. More importantly, perhaps, they can help you gather adaptive equipment and recruit help from others to make your recovery easier. 

Next, prehabilitation can help prepare your body for surgery. Surgery, while ultimately healing, is also a trauma to the body as the skin, muscles and other tissues are cut, moved or stretched. For example, when a shoulder is replaced the muscles, fascia and skin around the shoulder are also disrupted and have to heal as well. Also, since planned surgeries don’t typically happen on normal, healthy tissues, there has likely been some pain, weakness, stiffness, inflammation or other symptoms that have been interfering with your activity level and movement for some time. In all likelihood, your arm is not moving or functioning optimally before the surgery and many of these symptoms will be exacerbated, at least temporarily by the surgery itself. 

Prehabilitation provides you with the opportunity to address as many of these impairments before surgery as possible. Maximizing the strength, movement and function of the arm before surgery can only make recovering from it easier. An arm that is weak before surgery may only get weaker afterward (until you can begin strengthening) but a strong arm may not lose as much strength and therefore be easier to recover on the other side. Additionally, pain management can be a great benefit of prehabilitation as waiting for surgery while experiencing pain can be quite difficult. 

Now you may be wondering how a physical therapist will work around the symptoms that are prompting your surgery in the first place and you are right to do so. Prehabilitation is not expected to prevent the need for surgery although that is always a nice surprise. Instead, your physical therapist will use their expertise in movement, the human body and rehabilitation to create a treatment plan that respects your pain or injuries while addressing as many symptoms and impairments as possible. 

SETTING UP YOUR PREHABILITATION

If you are interested in setting up prehabilitation, talk to your surgeon. If there is time for a 2-8 week course of therapy the next step will be setting up your initial evaluation. Our team of therapists at Evolve Physical Therapy loves to help patients prepare for arm surgery. We know that the prospect of undergoing surgery can be scary and we are here to instill confidence and help you prepare. If you are interested in participating in prehabilitation ahead of arm surgery, call Evolve Physical Therapy today to schedule your first visit. 

Click here to find out more information about prehab physical therapy for arm surgery

About EvolveNY-

Brooklyn's Premier Holistic Physical Therapy Clinics-

There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!

First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.

Multiple Brooklyn Physical Therapy Locations!

1-718-306-6846

https://EvolveNY.com

Ready to Recover From Ankle Surgery?

Ankle Surgery Recovery 101

Learning you need ankle surgery can cause some anxiety and worry. You might be wondering how to prepare and what to expect after surgery. Physical therapists are healthcare professionals trained in post-surgical rehabilitation. Our team of physical therapists at Evolve Physical Therapy loves to help our patients prepare for their ankle surgery so they can focus on their well-being and recovery afterward. If you need ankle surgery, keep reading to learn about some considerations that will help you recover more easily. 

GETTING READY FOR SURGERY

Ankle surgeries can range from simple to complex and your recovery time could range from a few weeks to many months. Taking the time to prepare ahead of time can alleviate some stress. Here are some things you might consider when preparing for ankle surgery. 

Schedule Physical Therapy: In most cases, physical therapy is recommended after ankle surgery. Find out from your surgeon how early after surgery you can begin rehab and schedule your initial evaluation. Your physical therapist can help you in many ways including the below:

• Manage pain

• Reduce swelling

• Promote early healing

• Help you restore full weight-bearing

• Improve ankle mobility

• Improve strength

• Facilitate return to daily activities, work tasks and athletics 

Pain Prevention: Pain after surgery may be unavoidable so having a pain-management strategy in place is important. Talk with your surgeon, doctor and physical therapist about some of these options:

• Nerve blocks 

• Medication management

• Strategies for managing side effects of pain meds (constipation for example)

• Tools or equipment to help elevate your ankle to alleviate swelling

• Ice or cryotherapy devices

Assistive Devices: If your surgeon requires you to reduce or eliminate weight through your ankle while it heals, discuss and trial assistive devices like canes, walkers or crutches ahead of time. Immediately post-surgery, when you are still recovering from anesthesia, is the hardest time to learn how to use a novel device.

Set Up Your Space At Home: You may be spending some extra time in your bedroom or on the couch. It might be hard to get around at first so having a close toilet, beverage, blanket and other comforts can help. 

Arrange Help: Most people need help after ankle surgery. Prepare ahead of time by asking your spouse, parent, child, friends or others to support you. You may need someone to stay with you in your home or to run errands or do chores for you. 

WHEN YOU DON’T HAVE TIME TO PREPARE

Let’s face it, accidents happen and sometimes they leave you with no time to prepare for the consequences. While many ankle surgeries are planned well in advance, sometimes injuries happen that necessitate an immediate response and in that case, you won’t have the advantage of early planning. If this is you or your loved one, let’s review some things to consider and supplies to organize before heading home.

• Call friends and family immediately to arrange help

• Talk with your surgeon about time off work so you can alert your employer

• Ensure all medications are ready to be picked up from the pharmacy before you leave

• Arrange to stay with someone if you need some time to prepare your home to accommodate your new needs

• Set up physical therapy to begin as soon as your surgeon allows

Assistive Devices: If you are not allowed to put any weight or minimal weight through your foot, you can use a walker, crutches or even a wheelchair. Hopefully, a physical therapist will be available to help you decide but if you are in charge of that decision, here are some things to consider:

Crutches

Pros: They are fairly easy to travel with and many people can get around fairly quickly on them once they are accustomed to the device. This device can also be used all the way up until you are full weight-bearing if you choose.

Cons: It is difficult to carry anything unless you wear a backpack or shoulder bag and crutches take a fair amount of balance and coordination. You could fall or accidentally put your foot down if you lose your balance. 

Walker

Pros: Walkers allow you to support much of your weight through your hand. Because of the design they are quite sturdy, and even those with reduced balance can typically use a walker safely. The device can typically fold for storage and walker bags are usually available to help carry your things. This device can also be used all the way up until you are full weight-bearing if you choose.  

Cons: If you have a home with stairs you will need to learn how to transport the walker up and down. It can be difficult to carry things like a cup or glass because both hands are on the device.

Wheelchair

Pros: Wheelchairs are optimal if you are non-weight-bearing as the foot can be elevated off the ground completely. You do not have to worry about losing your balance or getting tired walking on one foot while using this device. It can typically be folded for storage.

Cons: Temporary wheelchairs, such as those prescribed after surgery, may not be very comfortable to sit in for long periods of time. They also tend to weigh more and it can be challenging to transfer them into the car, for example. Full-time use of a wheelchair might lead to weakness or atrophy in your unaffected leg as well since you are not using it to walk. Living in a house with stairs or hills can be a barrier to using a wheelchair. 

Knee Rover

Pros: This device is a little scooter that allows you to kneel on a cushioned seat, preventing your foot from touching the ground. It can alleviate the arm fatigue common with devices like crutches or walkers.

Cons: Some of these scooters can tip easily during a quick turn and some people experience discomfort in their knee from prolonged kneeling.

Hands-free crutch 

Pros: A hands-free crutch has a cushion for kneeling on that is balanced atop the bottom part of a crutch. It allows you to have a mostly normal walking pattern without touching your foot to the ground and keeping your hands free.

Cons: This device requires good balance. It can be easy to fall if you lose your balance. Sometimes prolonged kneeling can cause knee discomfort. 

If you are allowed to fully weight-bear to your comfort level, a cane or single crutch can be a great option. 

Cane

Pros: Easy to transport, a cane can help you offload some weight if you are still having discomfort and can provide some assistance for balance.

Cons: A cane will not provide much physical support and for those worried about falling, a walker may be a better device. Single-point canes will fall if you are not holding onto them which means you will have to bend down to the floor to retrieve it 

DON’T WAIT TO SCHEDULE YOUR PHYSICAL THERAPY

Physical therapy is such an important part of recovery from ankle surgery and our therapists here at Evolve Physical Therapy are here to help. If you are having ankle surgery call our office to learn about our pre-surgery therapy programs and to schedule your post-op initial evaluation. Let us walk you down the road to recovery. 

Click here to find out more information about ankle surgery rehab

About EvolveNY-

Brooklyn's Premier Holistic Physical Therapy Clinics-

There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!

First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.

Multiple Brooklyn Physical Therapy Locations!

1-718-550-3880

https://EvolveNY.com

Ankle Operation Preparation

Prehab for Ankle surgery

Benefits of Ankle Surgery Prehabilitation

Are you considering undergoing ankle surgery? If so, you might expect to participate in a round of physical therapy or rehabilitation to help you recover. Have you ever considered what actions you can take before surgery to prepare you for the big day? Prehabilitation is a type of rehabilitation that can help prevent injury or prepare you for a surgical procedure. There are many benefits of prehabilitation that range from physical to mental. Let’s explore some of the benefits of prehabiltiation for ankle surgeries to help you decide if it is right for you. 

CHOOSING ANKLE SURGERY

In some cases, surgery is unexpected and unavoidable such as when a bad bone break occurs. Many times though, surgery is a last resort after other conservative methods like rest, physical therapy, medication or injections have been tried. Pain, joint instability and difficulty walking or performing weight-bearing activities are possible reasons for deciding to undergo surgery. If you are ambulatory, meaning you are able to walk, ankle pain or injury can significantly impact your day-to-day life. 

Ankle surgeries may be performed for many reasons. You may undergo an ankle replacement if you have severe ankle arthritis or damage to the joint. An ankle fusion might be recommended to treat a severe fracture or to address severe pain, stiffness or deformity. Ankle ligament repairs are performed to treat a torn or lax ligament. Ligaments provide stability to an ankle joint and can be damaged from a bad sprain. Severe tendon injuries might also be treated with surgery. Whatever the surgery is for, as long as you have time to prepare, you might consider a course of prehabilitation. 

THE EARLY BIRD GETS THE WORM

Waiting for surgery can be nerve-wracking–you might question how it will feel and what the recovery will be like. Physical therapists can help calm your nerves. Physical therapists are movement experts with extensive training in musculoskeletal injuries and surgeries. If your surgeon recommends post-operative physical therapy you will work with a physical therapist to help recover from the surgery and restore function. Prehabilitation gives you the opportunity to work with your therapist ahead of surgery and there are many benefits to be had. Below are some of the goals of prehabilitation for ankle surgery. 

1. Get to know your physical therapist: it can be scary to let someone touch or work on your ankle after surgery. Pain and fear of movement can all contribute to this feeling. Participating in a course of pre-operative care allows you to build rapport and a therapeutic relationship with your PT before the big day. This can alleviate some of your apprehension afterward and build confidence that you will be in good hands. 

2. Set expectations: Knowing what to expect during and after your surgery can help you prepare. Here are examples of some questions you can ask your physical therapist:

• Will I be able to put weight on my ankle after surgery?

• What kinds of assistive devices (walker, cane, crutches, wheelchair) should I expect to need?

• Should I ask a friend or family member to stay with me while I recover?

• How will my daily routines change?

• Will I need other equipment like a shower bench?

• What options do I have for managing pain?

• Are there modifications I can make to my work or recreational activities to allow me to participate at least partially?

*Note, some of these questions may be directed to your surgeon

1. Calm the ankle: Pain, stiffness or swelling might be part of the reason you are undergoing ankle surgery but treatment of these symptoms can start now. Reducing preoperative pain and inflammation and improving mobility might lead to a better post-surgical outcome or hasten recovery from surgery depending on the type of surgery. Also, if your surgery date is a ways away, making you as comfortable as possible in the meantime is always a goal.

2. Train with your devices: If you require a cane, crutches, a walker or a wheelchair following surgery, practicing ahead of time can build your confidence and technique. Oftentimes assistive device training happens right after surgery when you may still be groggy from anesthesia. The risk of compromising the surgery if you fall or accidentally put too much weight through your foot is an important consideration. Training ahead of time can reduce this risk.

3. Get active: Surgery can put a lot of stress on the entire body. Medications, anesthesia, and reduced activity levels can all take a toll. If you are planning for surgery you may have already reduced your activity levels to accommodate for the symptoms you are experiencing. Prehabilitation can help you safely and comfortably increase your overall strength, flexibility, mobility, tissue integrity and even cardiorespiratory fitness which can make recovering from surgery that much easier. 

If you are worried that you cannot do any exercise or activity because past attempts have been painful or unsuccessful, this is why you are working with a physical therapist. Physical therapists are experts in the adaptation, modification and grading of exercises and activities to accommodate for impairments like pain, swelling, instability and weight-bearing restrictions. Your PT can guide you on a safe but effective plan to prepare your ankle and entire body for surgery. 

If you are considering ankle surgery, we would love to help you prepare. Our team of physical therapists at Evolve Physical Therapy love to help patients prepare their mindsets and bodies for the demands of surgery and recovery. To learn more about our services call our office and when you are ready, schedule your initial evaluation to get your prehabilitation started.

Click here for more information about prehab for ankle surgery

About EvolveNY-

Brooklyn's Premier Holistic Physical Therapy Clinics- There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!

First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.

Multiple Brooklyn Physical Therapy Locations!

1-718-524-3261

https://EvolveNY.com

Recovering After ACL Reconstruction Surgery

ACL reconstruction surgery rehab

What to Expect After ACL Reconstruction

ACL sprains or tears are serious injuries. Not everyone who injures their ACL (anterior cruciate ligament) will opt for surgery but the majority of individuals with ACL injuries undergo ACL reconstruction or repair. If you are an athlete participating in a sport where ACL tears can happen unexpectedly, you may wonder how common this injury is. According to the National Institute of Health, approximately 1 in 3500 people will experience an ACL injury each year. 

The ACL is the most commonly injured ligament of the knee, accounting for half of all knee injuries, whereas the posterior cruciate ligament (PCL) accounts for around 5-20% of injuries. Surgical and nonsurgical approaches to ACL tear management exist. Those who opt to forgo surgery in favor of conservative treatment like physical therapy are often called “copers.” The remainder, somewhere around 400,000 people yearly in the U.S., will opt to undergo some type of ACL surgery. ACL reconstruction involves replacing the injured ACL tissue with the patient’s own or donated tissue and is the focus of this article. 

UNDERSTANDING ACL INJURIES

The ACL, which stands for anterior cruciate ligament, is one of four major stabilizing ligaments in the knee. The medial and lateral collateral ligaments lie on the inside and outside borders of the knee. The ACL and PCL are positioned within the knee joint. Each of these ligaments plays an important role in limiting motion and providing stability to the knee joint. Disrupt one of these ligaments and the stability of the joint is compromised. 

The ACL is a strong band of connective tissue and collagen fibers that extends from the front portion of the tibial plateau (flat aspect of the top of the tibia bone) posterolaterally to the inside of the lateral femoral condyle (end of the thigh bone). The main role of the ACL is to limit anterior translation or shifting of the lower leg bone forward but it also limits some medial and lateral movement and provides some rotational stability. 

While ACL injuries can occur during a serious trauma like a car accident, most ACL injuries occur during athletics and under non-contact circumstances. This means that most ACL injuries occur during movements that do not involve contact with another player (though this certainly can lead to an ACL injury). Pivoting on a fixed foot with a bent knee can cause the tibia (lower leg bone) to shift forward and stress the ACL to the point of tearing. A direct hit to the side of the knee can also lead to ACL injury. As you might imagine with these mechanisms of injury, athletes in certain sports are at higher risk for ACL tear than others. Skiers, soccer players, football players and basketball players have the highest incidence of ACL tears. 

While other types of injuries can be harder to detect, a tear or sprain to the ACL usually announces itself immediately. Many people remark hearing and feeling a pop in their knee when the injury occurs. It is typically very painful and athletes often need assistance to walk afterwards. Swelling in the knee can develop quickly and individuals may feel like their knee is giving way and have difficulty bending and straightening it fully. 

ACL RECONSTRUCTION AND RECOVERY

Most people will undergo ACL surgery to re-establish good stability and control of the knee joint. Without this many people will continue to experience feelings of instability in the knee and they may be unable to resume activities like sports. There are two surgical approaches to ACL injury management– ACL repair and ACL reconstruction. ACL repair is appropriate for partial tears and involves sewing and repairing the patient’s native ligament. ACL reconstruction involves using either the patient’s own tissue or donated tissue to create a new ACL. When the patient’s own tissue is harvested it is called an autograft and surgeons often use part of the patient’s patellar tendon, hamstring tendon, or quadriceps tendon.

Recovery from ACL reconstruction can take as little as 6 weeks to return to daily activities and up to a year or more for athletes to return to their prior level of sport and competition. The risk of reinjuring the ACL is always the biggest concern so working with a PT knowledgeable in ACL reconstruction and return to sport is imperative.

PHYSICAL THERAPY POST-ACL RECONSTRUCTION

Physical therapy for ACL Reconstruction will be individualized to your specific needs but here are some things you can expect during your course of care:

Up and At ‘Em: While you will be given crutches, a walker or maybe even a wheelchair, you will be encouraged to start walking as soon as possible with a goal of returning to full weight-bearing as soon as you can tolerate it. 

Ice, Ice Baby: Early use of ice or cryotherapy to minimize swelling and pain is very important after ACL reconstruction. Swelling can limit the return of range of motion and inhibit muscle contractions around the knee.

Range of Motion Rescue: Regaining full passive knee extension and eventually flexion are important early-phase rehabilitation goals but should be managed by your therapist.

Start exercising: Because the risk of tearing the graft is higher in the early phases of rehab you want to follow the guidance and instructions of your physical therapist. Avoiding exercises and positions that stress the graft too early is essential. Isometric exercises which involve activating a muscle without moving the knee joint itself are usually prescribed early on for the hamstrings and quadriceps. Eventually, eccentric training of the quadriceps is added. Active knee range of motion where you move the knee yourself through a limited range can be helpful early on as can closed chain exercises like squats or leg presses where your feet are in contact with the support surface. 

Open chain quadriceps exercises where the foot is free to move through space, isokinetic quadriceps strengthening and certain leg extension maneuvers should be avoided in early phases. If this sounds a bit confusing, don’t worry, this is why you work with an experienced physical therapist. Follow their guidance and they will help you keep your graft safe. 

NMES: NMES or neuromuscular electrical stimulation is a modality in which electrodes are placed on a weak or inhibited muscle and an electrical current is used to stimulate a contraction. NMES or a Russian Protocol is often used early in ACL reconstruction rehab to stimulate muscle contractions and improve the strength of the quadriceps muscle.

Returning to sport: As you progress through the stages of ACL reconstruction recovery, you will begin to add more exercises that help rebuild strength, stability, neuromuscular control, power, coordination and endurance around the injured leg. Researchers have worked hard to establish better guidelines for when it is safe to return to sport and how to minimize the risk of re-rupture of the ACL graft. 

Most athletes take eight or more months to return to sport and should be able to demonstrate good technique and control in a series of sport-specific activities and functional tests like single and double leg hopping and jumping as well as control of dynamic valgus or the tendency for the knee to buckle inward which increases the risk of ACL re-injury and injury to the opposite knee. 

SET UP YOUR PHYSICAL THERAPY APPOINTMENTS TODAY

If you’ve sustained an injury to your ACL, it’s time to set up your physical therapy appointments. Physical therapy can start immediately after an ACL injury and resume again after ACL surgery. Schedule an evaluation with a physical therapist at Evolve to help you get on the road to recovery after ACL injury.

Click here to find out more information about rehab for ACL reconstruction surgery

About EvolveNY-

Brooklyn's Premier Holistic Physical Therapy Clinics- There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!

First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.

Multiple Brooklyn Physical Therapy Locations!

1-718-550-3880

https://EvolveNY.com

Getting Ready for ACL Reconstruction

 Prehab for ACL reconstruction surgery

Pre-surgical Physical Therapy For ACL Reconstruction Surgery

The thought of an ACL injury can strike fear in the heart of any athlete, however, a thoughtful and proactive response to ACL injury can lead to better outcomes. For athletes preparing for ACL reconstruction, the question of how to get ready for surgery might be on your mind. You may be happy to hear that an active prehab program of physical therapy can prepare your knee and your mind for surgery and might even improve your surgical outcomes. In fact, there is some evidence that participation in an ACL reconstruction prehabilitation program ensures better self-reported knee function up to 2 years after surgery (van Melick N. et al, 2016). In this article, we will talk about what components of rehab may be included in an ACL reconstruction preoperative program.

WHAT PREOPERATIVE FACTORS SHOULD YOU TARGET?

Much research has been done to try and determine what preoperative factors are associated with better long-term outcomes for those undergoing ACL reconstruction. Some factors like age and sex cannot be modified. Other factors, however, such as knee range of motion, quadriceps strength, and level of activity before surgery are associated with positive indicators at one to two years post-surgery and beyond. Researchers continue to work to identify the optimal ACL reconstruction prehabilitation program. Let’s explore some of the goals of preoperative rehabilitation for ACL reconstruction further.

Decrease swelling and restore range of motion: The primary goal of early preoperative management for ACL injury is decreasing swelling (joint effusion) and restoring full passive and active knee range of motion. Regaining knee extension and flexion range of motion is an important goal. Significant swelling often develops immediately after an ACL injury and this can inhibit muscle contractions and motion in the knee. Trouble regaining knee range of motion is one of the more common complications of ACL reconstruction surgery and failing to achieve full range of motion in the preoperative phase is a risk factor for this complication (Quelard et al., 2010, van Melick N. et al., 2016).

Since swelling in and around the joint capsule impairs knee range of motion and can inhibit muscle activation, reducing swelling should be one of the first goals of an ACL surgery prep program. Here are a few methods for managing swelling:

• Apply ice to the area for 15 minutes, 3-4 times a day

• Elevate the leg above the level of the heart throughout the day

• Apply compression with a bandage or compression sleeve

• Modify weight bearing as needed to limit an inflammatory response

Start a progressive exercise program: While you might feel like maximizing rest before ACL reconstruction, having a higher preoperative Tegner activity level predicts a better outcome at a minimal follow-up of 22 months after surgery (van Melick N. et al, 2016). Note, the Tegner activity scale is a one-item score that grades activity based on work and sports activities on a scale of 0 to 10. 

Goals in this second phase of early post-injury rehab for an ACL tear include maximizing muscle strength, specifically quadriceps muscle strength, and neuromuscular control. Notably, a preoperative deficit in quadriceps strength of >20% was found to have significant negative consequences on self-reported outcomes 2 years after ACL reconstruction (van Melick N. et al, 2016). Having at least 80% return of quadriceps strength compared to the opposite side is important heading into ACL reconstruction but undergoing additional therapy to address impairments in neuromuscular control of the knee and all the joints of the leg may improve functional outcomes two years after surgery (Failla et al., 2016). 

Once you’ve attained a “quiet knee” without joint effusion, with full range of motion, and the ability to hop on one leg, progressing toward heavy resistance training and even plyometric exercises has been found to be safe with a low incidence of adverse events and can have benefits that extend years beyond ACL reconstruction (Filbay, S. and Grindem, H., 2019). Those who participate in ACL reconstruction prehab may be able to achieve improvements in single leg hop three months after ACL surgery compared to those who did not, a skill that might assist with return to sport (Carter et. al, 2020).

It is important to consult with a physical therapist who can prescribe and progress a program that is specific to you. Trying to do this on your own may lead to failure to achieve and sustain a “quiet knee” but also may lead to underdosing of beneficial exercises. Let's take a look at examples of exercises that might be included in a 5-6 week preoperative protocol. Please note that these exercises are not necessarily ordered as a progression.

Quad sets: performed in sitting with the injured leg extended in front of you, try and lift your heel as you press the back of your knee into a towel. When possible, try to sustain a contraction of the quadriceps muscle for six seconds. This exercise is great to establish motor control and volitional contraction of the quadriceps muscle. 

Straight leg raise: lying on your back, with the injured knee straight, raise the leg up off the table without letting the knee bend then slowly lower it back to the table.

Squats: Starting with body weight, use a mirror as feedback to maintain equal weight through both legs. Progressions of this exercise include adding weight and performing as a single-leg squat or single-leg sit-to-stand.

Knee extension: Initially you may perform this exercise seated in a chair and extending the injured knee to raise the lower leg against gravity. As you gain strength you may progress to adding ankle weights or using a resistance machine.

Single leg balance: Stand on one leg while trying to maintain a level pelvis. Aim to increase the time you can hold this position and vary the surface to a softer or more compliant surface for added challenge.

Perturbation training: these dynamic exercises help to improve the stability of the knee. Most likely starting as a double-leg activity and progressing to a single-leg activity, perturbation training involves withstanding challenges to balance and postural control in multiple planes of movement. They may be performed on a variety of unstable surfaces.

Ready the mind: An additional benefit, one not to be overlooked, is the mental preparation a program like this can offer. Knowing what to expect following surgery and having an opportunity to meet your physical therapist ahead of time can instill confidence and lessen worry.

We hate to see you injured but we're glad we can guide you through your recovery. The physical therapists at Evolve are ready to help even on day one after an injury because the road to recovery from an ACL tear begins right away. 

Click here to find out more information about prehab physical therapy for ACL reconstruction surgery

Resources:

Carter, H. M., Littlewood, C., Webster, K. E., & Smith, B. E. (2020). The effectiveness of preoperative rehabilitation programmes on postoperative outcomes following anterior cruciate ligament (ACL) reconstruction: a systematic review. BMC musculoskeletal disorders, 21(1), 647. https://doi.org/10.1186/s12891-020-03676-6

van Melick N, van Cingel REH, Brooijmans F, et al. Evidence-based clinical practice update: practice guidelines for anterior cruciate ligament rehabilitation based on a systematic review and multidisciplinary consensus. British Journal of Sports Medicine 2016;50:1506-1515.

About EvolveNY-

Brooklyn's Premier Holistic Physical Therapy Clinics- There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!

First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.

Multiple Brooklyn Physical Therapy Locations!

1-718-305-4797

https://EvolveNY.com

Does Your Posture Need Retraining?

Physical Therapy for Posture Training

Is Your Posture Good or Bad?

When you view a human from the side profile you can evaluate their skeletal alignment using an imaginary plumb line. Starting at the ear, you should be able to drop an imaginary line down through the top of the shoulder, straight through the hip bone, down the middle of the knee joint and to the lateral ankle bone. In reality, few adults will fit this perfect plumb line because posture, like the rest of the body, adapts and changes over time. If you notice that your posture does not align so perfectly when viewed from the side, you might wonder whether you need to fix it and whether it is even possible. 

When you think about good posture what comes to mind? Most likely you picture someone sitting on a chair, spine straight, shoulders back, head held high. This certainly is one form of good posture, but is it the ideal posture? If you’ve never been told to “sit up straight and stop slouching” you have probably never been a teenager. We are taught from a young age that “good” posture fits the image described above and the goal is to maintain that posture at all times. Physical therapists followed this dogma for some time but like with all science, with new evidence, our opinions on posture have evolved. 

WHAT IS “GOOD” POSTURE?

Posture can be thought of as the position or alignment of the body. We can attain and sustain many different postures–sitting postures, standing postures and postures lying down. Here are two ways we can think about “good” posture. 

1. Straight as an arrow: We can agree that a straight posture aligns your ear over your shoulder, over your hip and so forth. This certainly is one version of good posture and ideally, you could achieve this alignment if you wanted to, but being unable to sit or stand up perfectly straight all the time does not mean you have bad posture.

1. We have options: More than ever physical therapists have moved away from encouraging their patients to maintain that straight-backed posture at all times and encourage them to change positions throughout the day. Our bodies are meant to move. Changing positions frequently, even into positions that appear slouched or asymmetrical can be comfortable and good for our bodies. Have you ever tried to sit up perfectly straight in a plane seat without reclining it for hours? Not comfortable right? Instead, we might consider having good posture as the ability to move in and out of a straight-backed position through a variety of other comfortable postures.

WHAT IS “BAD” POSTURE?

Let’s agree that expecting anyone to sit or stand up perfectly straight with their shoulders back and eyes straight ahead at all times is unrealistic and not the definition of good posture. It is good, however, if someone can achieve this type of posture at least for a while because it says something positive about the flexibility, strength and control of their bones, joints and muscles. We just don’t expect them to sustain it continuously and encourage people to sit, stand, lie and move through different, comfortable postures throughout the day.

Because the body is pliable and adaptable, changes in bones, joints, ligaments and muscles can cause changes in posture. Sometimes these changes can be easily reversed and sometimes they become more permanent. Someone who sits slouched all the time, for example, might experience changes in the curvature of their spine or the length of their hamstring muscles.

Instead of referring to any posture as “bad,” we discuss postural impairments. An impairment is a problem with the body's physiological functioning or anatomical structure that can limit or prevent a person from performing certain bodily functions. Postural impairments can have unwanted effects which often lead patients to seek out the care of a physical therapist. Let’s take a look at some of these effects:

Pain: Changes in postural alignment can cause pain. If the position or flexibility of the spine, hips, knees or ankles, for example, changes, it can stress and strain tissues and nerves causing pain. Scoliosis is one example of a postural change that can cause pain.

Muscular fatigue: When the skeleton is aligned well muscles do not have to work as hard against gravity to hold you up. As alignment changes, such as when the head begins to push forward in front of the shoulders, suddenly certain muscles have to work harder to hold the head up. This can cause muscular fatigue and pain.

Balance and falls: If posture becomes asymmetrical or flexibility in the pelvis, hips, neck and spine changes, one’s ability to maintain or regain balance can be affected leading to more falls.

Field of vision: An increase in upper back curvature and forward head posture can force the gaze downward. This can affect your field of vision and make it difficult to interact with others in front of you.

Functional impairments: changes in posture can impact one’s ability to perform daily tasks, work duties and recreational activities.

If you are having difficulty moving in and out of a variety of comfortable postures in sitting, standing or lying, it might be time to intervene. Physical therapists are healthcare professionals who address musculoskeletal conditions like postural impairments. 

PHYSICAL THERAPY FOR YOUR POSTURE

Physical therapy for postural retraining aims to address postural impairments and combat the effects of those changes. In some cases like scoliosis, leg length discrepancies or thoracic kyphosis (curvature of the upper spine), full reversal of spinal changes is likely not possible. However, with a proper training program and physical therapy intervention, a lot can be done to lessen the pain or discomfort associated with these conditions and minimize the progression of spinal curvature and other changes in posture.

While postural retraining should always be individualized to your needs, here are some interventions for postural retraining that you might encounter when working with a physical therapist:

Stretching and mobility work:  Oftentimes changes in posture are accompanied by muscles that are too short and joints that don’t move as well as they should. Your PT program may include stretching, myofascial release techniques, joint mobilization and mobility exercises to address this.

Strengthening exercises: You will learn exercises to help strengthen the postural muscles around the neck, upper back, lower back, abdomen and hips to properly control the spine, arms and legs to hold good posture while you are sitting, standing and performing activities

Movement and Biomechanics training: Learning proper biomechanics and enhancing the neuromuscular control of joints and muscles is an essential component of posture. 

Schroth Method for scoliosis: If you have scoliosis, you may benefit from a physical therapy technique called the Schroth Method. This technique has been shown to help stop the progression of scoliosis and has been proven to reduce pain.

While we won’t call your posture bad, if your posture is causing you discomfort or interfering with your daily life, it’s time to take action. Call the team at Evolve Physical Therapy today and schedule an evaluation with one of our physical therapists.  

Click here to find out more information about physical therapy for posture

About EvolveNY-

Brooklyn's Premier Holistic Physical Therapy Clinics- There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!

First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.

Multiple Brooklyn Physical Therapy Locations!

1-718-550-0477

https://EvolveNY.com

Strengthen Your Fight Against Osteoporosis With Physical Therapy

Physical Therapy Services for Osteoporosis

Tackling Osteoporosis the Smart Way

Osteoporosis means porous bone and is a condition wherein bones thin and become weaker and thus more susceptible to fracture. Throughout childhood and early adulthood, our bones gradually strengthen until we reach peak bone mass in our 20s. After that, the continual process of bone resorption and renewal begins to skew in favor of faster resorption and slower renewal. As the process of resorption exceeds the deposition of new bone minerals, two conditions develop, osteopenia and osteoporosis. Osteopenia refers to a reduction in bone mineral density which is less severe than that seen in osteoporosis. 

Bone mineral density is assessed via DXA Scan (dual-energy x-ray absorptiometry). This type of scan measures the bone mineral density of any bones but is most often used to assess the spine and hip bones. A T-score for each bone is developed based on the results of the DXA scan of that bone. Osteopenia, as defined by the World Health Organization (WHO), is a t-score between -1 to -2.5, while values less than -2.5 are diagnostic for osteoporosis.

As bone mineral density declines, the risk for fractures increases. Fractures cause pain, loss of mobility, increased need for assistance and elevated fear of falling. Osteoporotic fractures can be difficult to heal and lead to a decline in health from which it is difficult to recover. The personal and social costs of osteoporotic fractures are also high. According to the latest Compendium of Osteoporosis published by the International Osteoporosis Foundation (2019), the 2025 annual projected cost of fragility fractures due to osteoporosis in the U.S. is $25 billion. 

Preventing and treating osteoporosis and preventing falls is essential for combating the effects of osteoporosis. Lifestyle modification, medical management and physical therapy are three tools to accomplish this goal. The first step, however, is identifying those at risk for having or developing osteoporosis. 

DO YOU KNOW YOUR RISK OF DEVELOPING OSTEOPOROSIS?

Osteoporosis is a silent disease. Bones begin to weaken in the body with few outward signs until an unexpected fall or motion causes a brittle bone to break. There are just two outward signs that you may have osteoporosis. First, if you have lost more than four centimeters (just over an inch and a half) of body height, you should be screened for osteoporosis. Similarly, you should talk with your doctor about a bone density scan if you have developed a stooped or curved upper back.

In the absence of outward signs, you can assess your chances of having osteoporosis by the presence or absence of certain risk factors. Having a risk factor for osteoporosis does not guarantee you will develop the condition, though the more risk factors you have, the more likely you are to do so. Do you know your risk of developing osteoporosis? 

Risk factors for osteoporosis are divided into modifiable and nonmodifiable risk factors. As the name suggests, modifiable risk factors can be modified by making lifestyle changes or taking certain actions. Let’s discuss some of these risk factors.

First, dietary habits are a modifiable risk factor. Disordered eating conditions such as anorexia or bulimia, which result in extreme weight loss, can cause low estrogen and calcium intake resulting in rapid bone loss. Having a BMI less than 19 is a significant risk factor for osteoporosis. Even athletes who fail to consume enough calories to accommodate their high activity levels can experience bone mineral density loss. A poor diet that lacks sufficient fruits, vegetables, calcium, fat and protein can also lead to malnutrition and reduce bone density. As we age, our ability to absorb calcium declines. Without sufficient calcium in the diet, our body stores will decline and affect bone density.

Lifestyle habits can also fall under the category of modifiable risk factors. Ingesting more than two units of alcohol per day, for example, increases your risk for fracture and smoking almost doubles your risk for sustaining a hip fracture. Additionally, older adults tend to stay indoors more which decreases their exposure to the sun causing low vitamin D levels. Low vitamin D levels increase your risk for developing osteoporosis. Finally, lack of activity, especially weight-bearing activities can contribute to bone and muscle loss and increase falls and risk for fractures. 

Nonmodifiable risk factors are out of our control but are important to understand and recognize. For instance, we cannot change our family history but genetics play a role in developing osteoporosis. Age is also a nonmodifiable risk factor. The older you get, the more likely you are to develop osteoporosis. 75% of osteoporotic fractures occur in adults 65 years and older. Those who have experienced fractures from a minor fall should be screened for osteopenia and osteoporosis. 

Next, women, especially women who have been through menopause or had a hysterectomy, are at elevated risk for osteoporosis. The hormone estrogen has a protective effect on bones. Women who undergo a hysterectomy or experience early menopause (<45yo) are at higher risk for developing bone loss due to the rapid loss of estrogen. 

Finally, certain medications and diseases can hasten bone loss. For instance, certain endocrine disorders or cancers can increase your risk of developing osteoporosis. Medication intake such as long-term steroid or proton pump inhibitor use can also affect bone density. For a comprehensive list of disease and medication risk factors, check out the International Osteoporosis Foundation website. 

WHAT YOU CAN DO TO FIGHT OSTEOPOROSIS

Combating osteoporosis often takes a multi-pronged approach. Addressing modifiable risk factors is an important first step. Next, speak with your doctor about whether calcium and vitamin D supplements are right for you. Depending on the severity of osteoporosis or osteopenia, your doctor may also recommend you begin drug therapy. There are several drugs available on the market that either reduce the destruction of bone or promote the formation of new bone. 

Finally, working with a physical therapist is a great tool for treating and preventing osteopenia and osteoporosis. Physical therapists treat these conditions in a few ways:

1. Fall Prevention: Osteoporosis significantly increases the risk for fractures caused by a fall. Addressing risk factors for falls is an important way physical therapists treat osteoporosis. Interventions to address balance, improve strength in the muscles that help you regain or catch your balance and education on how to modify your environment and use assistive devices to prevent falls is key. 

1. Postural Re-education: Having a strong, well-aligned spine can reduce the risk of spinal fractures as a result of osteoporosis. A series of strength and mobility exercises to improve your posture while educating you on how to protect your spine during movements like lifting heavy items is an important part of a care plan for osteoporosis.

1. Resistance and weight-bearing exercises: Bone mineral production is stimulated in response to proper loading. Resistance training and weight-bearing exercises have been shown to help increase bone mineral density. Generally, these exercises are performed 2-3x per week as part of an overall fitness program and your physical therapist will ensure that they are just right for your fitness and experience level. 

If you have been diagnosed with osteoporosis or osteopenia, there are ways to fight back. If you are looking for help to improve bone density, slow the loss of bone density or prevent fractures, call Evolve Physical Therapy today to schedule an evaluation with one of our team members. 

Click here to find out more information about physical therapy for Osteoporosis

About EvolveNY-

Brooklyn's Premier Holistic Physical Therapy Clinics- There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!

First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.

Multiple Brooklyn Physical Therapy Locations!

1-718-690-3229

https://EvolveNY.com

Keeping It Moving With Osteoarthritis

Physical Therapy for Osteoarthritis 

Take Control of Your Arthritis Symptoms

While there are many types of arthritis, osteoarthritis (OA) is the one most familiar to adults. You’ve probably heard a parent or grandparent warn of an oncoming storm as their knee pain worsens. Heck, maybe your own joints forecast a rainstorm as the symptoms caused by osteoarthritis respond to the swings in barometric pressure. Osteoarthritis, often referred to as “wear and tear” of the cartilage in a joint, is a type of degenerative joint disease that affects the entire joint, including the bone, cartilage, ligaments, fat and the tissues lining the joint (the synovium). 

Osteoarthritis affects many adults and symptoms can interfere with work, recreation, social and daily activities. Treatments for OA include hot and cold therapy, activity modification, over-the-counter pain control medications, bracing, biologic medications, complementary therapies and joint surgery. Physical therapy is also an effective and conservative treatment option to manage symptoms of OA. Let’s learn more about this condition. 

A DEEPER LOOK AT OSTEOARTHRITIS

Bony joints are enclosed spaces that allow for movement between the bones. Protective cartilage lines the ends of the bones and allows for smooth movement between the joint surfaces. Synovial tissue lines the joint space and creates synovial fluid which cushions the joint, keeps it healthy and contributes to smooth and comfortable motion. As degenerative changes begin to affect the bones, cartilage, synovium, fat and ligaments, symptoms common to OA begin to develop. 

Symptoms of OA include joint pain during or after movement and stiffness that often worsens after a period of inactivity. You may feel tenderness when applying pressure over the joint and notice swelling in the soft tissue nearby. Flexibility or range of motion of the joint may also decrease. You may even feel a grating sensation or hear popping or cracking in the joint when you move it though even healthy joints can make noise sometimes. 

OA can happen in any joint but is more common in joints like the hips, knees, spine, and hands. OA typically develops slowly and may worsen over time. It can often be diagnosed via an x-ray, CT scan or MRI which evaluates the integrity of the joint surfaces and joint tissues. It is important to note that the presence of OA does not necessarily mean you will be symptomatic. 

RISK FACTORS FOR DEVELOPING OSTEOARTHRITIS

While we can’t predict with certainty who will develop OA, research has identified several risk factors that might increase your likelihood of developing OA: 

Age: Though OA can develop due to other processes, the most common type of OA is considered age-related. The risk of developing OA increases with age with individuals typically showing symptoms as they reach fifty years of age and beyond. 

Trauma and joint injury: Post-traumatic OA can develop in joints wherein the cartilage, bone or ligaments were previously injured.

Genetics: While you do not inherit arthritis from your parents, you can inherit the susceptibility to developing OA. If your family members have OA you are at increased risk for developing it too. Geneticists studying OA continue to locate genes that play a role in inherited forms of OA. Studies have indicated that certain genes that are responsible for maintaining joint tissues and for forming joints in the first place contribute to the development of OA. Geneticists have mapped around 20% of the heritability of OA which means a lot more work is to be done to completely understand the genetics of OA.

Overuse: While performing a motion and using the same joints over and over can lead to OA, don’t use this as a reason to avoid activities like running. Not everyone who does repetitive movements will develop OA and maximizing things like form and joint mechanics can decrease your risk.

Increased body weight and adipose tissue: Increased body weight can add stress to joints which, over time, may contribute to some wear in joint tissues. Adipose tissue may also release chemicals that contribute to low-level inflammation in joints as well as joint breakdown. This is why obesity is considered a modifiable risk factor for OA.

Gender: Women are more likely to develop OA than men which may be related to differences in sex hormones.

Muscle weakness and musculoskeletal abnormalities: abnormalities in bone or joint structures may hasten the development of OA as can weak muscles that do not adequately support joint alignment

MANAGING OA FOR AN ACTIVE LIFESTYLE

If you are living with OA, you may have found yourself reducing your activity level to avoid feeling discomfort. This seems logical at first glance but finding ways to remain active is essential for managing OA. Here are some tips and tricks to manage symptoms of OA:

Hot and cold therapy: Heat such as a warm shower can help ease joint stiffness while ice or cold therapy can reduce inflammation and pain. Both of these modalities can result in injury if not used correctly though, so make sure they are safe for you before using them. 

Healthy Diet: A diet rich in minerals, vegetables, fruits, whole grains, healthy fats and lean meats can reduce inflammation and help manage body weight

Get enough sleep: Lack of sleep can exacerbate inflammation and contribute to perceptions of chronic pain

Learn to stay active: If you’ve noticed how stiff you get after sitting or lying for a while, you can understand how movement can benefit joints affected by OA. Finding the right type of movement is the key to staying active with OA. Here are some tips:

1. Try low-impact exercises like biking and swimming. Not everyone will need to stick to low-impact exercises but they can be an excellent way for you to stay active with OA while minimizing stress on painful joints

2. Supplement higher-impact activities with lower-impact ones. Runners out there–if running exacerbates OA pain, try alternating run days with lower-impact exercises to reduce the overall amount of stress on your joints throughout a given week

3. Find activities that you enjoy and find people to join you! If exercise is not your favorite pastime and you struggle with consistency, finding a buddy to work out with and activities you enjoy is a great idea

4. Incorporate weight training: weak muscles are more likely to lead to poor joint alignment and increased rubbing and pain in your joints. A regular strengthening routine can help alleviate joint pain

Finally, if you are living with OA and unsure how to stay active or return to activity, our team of physical therapists can help.

Physical therapists are healthcare professionals trained to manage musculoskeletal conditions like OA. Physical therapy has been shown to be an excellent treatment option for managing pain and stiffness, improving flexibility and promoting return to activities in those with OA. If you are interested in learning more about how physical therapy can help your arthritis symptoms, call Evolve Physical Therapy to schedule an initial evaluation today. 

Click here to find out more information about physical therapy for osteoarthritis

About EvolveNY-

Brooklyn's Premier Holistic Physical Therapy Clinics- There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!

First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.

Multiple Brooklyn Physical Therapy Locations!

1-718-524-3070

https://EvolveNY.com

Turning Weak Muscles Into Peak Muscles

Physical Therapy for Muscle Weakness

MUSCLE WEAKNESS 101

Let’s face it, we all know what it feels like to be weak. Whether you have tried and failed to set a new deadlift PR or attempted to lift your leg off the ground for the first time after knee surgery, muscle weakness can happen to all of us. Physical therapists address muscle weakness due to all kinds of conditions. Some people arrive at physical therapy wanting to get stronger after an illness or injury and others have simply weakened after a period of inactivity. Nonetheless, addressing muscle weakness the right way is necessary to ensure success and prevent injury. 

Weakness is a relative term. You can be too weak to do a pull-up but strong enough to do everything else in your daily life. You can also be too weak to sit yourself up in bed. Same problem but vastly different implications. The needs of those experiencing muscle weakness can vary dramatically depending on its severity and cause. Let’s explore some of the common causes of muscle weakness followed by an introduction to physical therapy for muscle weakness.

COMMON CAUSES OF MUSCLE WEAKNESS

1. Slacking at the gym

A wonderful thing about healthy muscles is that they respond to stimuli by getting stronger or weaker. Lifting weights two to four times a week following the principle of progressive overload (increasing resistance over time) will inevitably result in stronger muscles in four to eight weeks. But life has a way of messing with our routines and suddenly you find yourself hitting snooze and skipping sessions at the gym. In no time at all you notice you can’t lift the same weights as easily and you see your toned muscles getting a bit smaller. In a way, your muscles have become weak, too weak to move the same amount of weight you could when you were training regularly. Despite feeling weak in the gym, most people experiencing this type of weakness will continue to perform their daily tasks without difficulty. 

2. Bedrest or illness

Every day you spend in bed requires at least three to four days to recover due to the negative effects that bedrest has on your muscles, cardio and respiratory systems. When you aren’t up and moving around, muscles can quickly begin to atrophy and the neuromuscular connections between the brain and the muscles start to deteriorate. Add on the effects that illness, injury or surgery can have on your system and weakness can develop quickly. Spend two weeks in a hospital bed and you might not recover your normal level of strength and fitness for at least six weeks. 

3. Neurologic injury or illness

Injury to the central or peripheral nervous system can cause varying levels of muscle weakness. The central nervous system (CNS) consists of the brain and spinal cord. The brain and spinal cord house what are called upper motor neurons. When your brain decides to contract a muscle or a reflex movement is initiated at the spinal cord, a nerve impulse travels through the CNS eventually passing into the peripheral nervous system (PNS) and out to a muscle.

Any injury or illness that impacts the brain or spinal cord can interrupt this pathway. If the area of the brain that tells a certain muscle to move is injured or if there is a blockage or interruption somewhere along its pathway in the CNS, the corresponding muscle will not be able to contract normally and sometimes not at all. This can lead to muscle paralysis, weakness, and eventually atrophy. Examples of CNS injuries that lead to muscle weakness include spinal cord injuries, traumatic brain injuries, strokes, multiple sclerosis and .ALS 

The peripheral nervous system (PNS) consists of nerves that originate just outside the spinal cord and travel through the face, trunk and limbs to innervate muscles in those areas. Injuries or conditions affecting the PNS prevent nerve signals from traveling normally to the muscles. If the signal is weak, the muscle will not contract strongly. If the signal eventually disappears altogether, the muscle becomes paralyzed. Conditions and injuries that affect the PNS include peripheral neuropathy, spinal radiculopathy, crush injuries to a nerve, nerve palsies and Guillain-Barre Syndrome. 

4. Myopathies

Myopathies are a group of diseases that attack the muscles. With myopathies, the nerves that tell a muscle to contract are healthy but the fibers, proteins, enzymes or cells essential for muscle contraction are not. Some myopathies are inherited and others are acquired, or develop later in life. Muscle weakness, cramps, stiffness and fatigue with exertion are common symptoms of myopathy. The muscles closest to the trunk like the thighs and shoulders are most affected. Some myopathies are progressive. These conditions can cause minor weakness but can also lead to severe weakness that affects even the most basic activities of daily living and self-care. 

Examples of myopathies include Duchenne Muscular Dystrophy, metabolic myopathies and critical care myopathy. 

PHYSICAL THERAPY CAN GET YOU STRONGER

While an uninjured and healthy person may choose to work with a personal trainer or coach to help them reach their strength and fitness goals, physical therapists are healthcare professionals trained to address symptoms like muscle weakness in individuals dealing with illness, injury, disease or disability. If you have been injured or are living with a disability, you may be unsure how to approach strengthening safely and effectively. No need to worry, this is why physical therapists exist! My team of therapists and I will review your medical history, take the time to understand your strength goals and how muscle weakness is impacting your life. 

We will create an individualized functional and isolated strengthening program that considers your goals, past medical history and tasks and activities that are salient to you. We can also address pain, flexibility, cardiorespiratory endurance and balance to ensure that you are ready to get back to the activities you need and love to do. By the end of your physical therapy treatment, you should feel confident that you can continue with an exercise program on your own that will help you stay as strong as possible. 

If you are dealing with muscle weakness and ready to learn how physical therapy can support you, call Evolve Physical Therapy today to schedule an initial evaluation. 

Click here to find out more information about physical therapy for muscle weakness

About EvolveNY-

Brooklyn's Premier Holistic Physical Therapy Clinics- There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!

First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.

Multiple Brooklyn Physical Therapy Locations!

1-718-305-4797

https://EvolveNY.com

We’ve Got The Reconditioning for Your Deconditioning

Physical Therapy for General Deconditioning

Don’t Let Deconditioning Get You Down

If you have ever taken a break from consistently exercising, suffered a prolonged illness or spent more time sitting than on your feet, you are probably familiar with how quickly your body loses strength and stamina. We call the changes in the body that often occur during a period of inactivity, generalized deconditioning. The word generalized implies that it affects many body systems rather than only one or two. The heart and circulatory system, lungs, muscles and bones adapt to physical stimuli. When you are more active these systems become more efficient and more fit. When you are less active the opposite occurs. Pretty cool right?

Generalized deconditioning can affect all of us to some degree, and how you correct it depends on the severity and cause. As you will see below, some types of deconditioning are easier to correct than others, and many people can benefit from the support of a healthcare professional like a physical therapist. Most people recognize physical therapists as healthcare providers that treat injuries and we certainly do that, but we also treat many other health conditions including generalized deconditioning. 

HOW TO RECOGNIZE GENERALIZED DECONDITIONING

Recognizing generalized deconditioning is the first step in correcting it. As we discussed above, anyone can experience deconditioning. The degree to which these symptoms impact daily life determines its severity. First, let’s review some signs and symptoms that might point to generalized deconditioning.

When you are active or exercising your body recognizes the need to support that activity level. It does this by strengthening your bones, growing stronger muscles, improving the efficiency of oxygen usage and exchange in the respiratory and circulatory systems, and improving the efficiency of your heart (among other things). If you have ever started a running program or a weight lifting routine, for example, you probably noticed these changes beginning to occur after 4-8 weeks of consistent training. Just as the body positively adapts to meet the demands of more activity it will also adapt to less activity. 

Those with generalized deconditioning will notice their muscles feel weaker. They do not have the stamina they had before and their heart rate will be higher and breathing more effortful at a lower intensity of activity. They may feel out of breath or need to take breaks more often. The speed at which they perform activities like walking, running or getting out of a chair decreases. Bone mineral density may decline. 

Now you may have read the last paragraph and pictured yourself resigned to a couch, unable to do much activity at all. That certainly can be the case, but you may be surprised to learn you have likely experienced some degree of generalized deconditioning already in your lifetime.

HOW SEVERE IS GENERALIZED DECONDITIONING?

Generalized deconditioning can be broken down into three different categories. 

Mild deconditioning refers to a decline in your ability to perform your typical levels of exercise like running, lifting weights or cycling. Almost everyone who engages in regular exercise experiences this type of deconditioning. Remember when you tried to start running or swimming laps again after taking a few months off? Despite the loss of strength, stamina or flexibility needed to excel at your sport, mild deconditioning rarely affects your ability to perform your day-to-day activities. 

Moderate levels of deconditioning start to affect day-to-day life. You may quickly notice that you need to take rest breaks while cleaning the house or use an electric scooter to do your grocery shopping. You need more help with daily tasks and have given up some altogether. You notice your heart rate is high and your breathing more labored with tasks that had seemed easy beforehand. 

When you reach severe deconditioning even basic activities like showering, dressing and sitting up in a chair may become very difficult or impossible. Muscles have atrophied, heart and lung function has declined and it takes a great deal of effort to complete simple tasks. 

As you might imagine, an athlete who stops training but continues to do their daily activities will likely only experience mild deconditioning. If that same athlete or someone who has not been exercising suddenly experiences an injury or illness that keeps them in bed or minimally active for a prolonged period of time, they can quickly progress to more severe forms of deconditioning. The worse the deconditioning gets, the more difficult it can be for someone to recover on their own which promotes more inactivity and worsening function. 

TIME TO CALL YOUR PHYSICAL THERAPIST

Most people know how to recover from mild deconditioning through exercise and fitness activities. They may benefit from working with a coach, trainer or PT to help them progress to their previous fitness level. Those with moderate or severe deconditioning often need professional help to recover. 

The goals of physical therapy for managing generalized deconditioning include some of the following. We help our clients restore normal strength, stamina and cardiorespiratory endurance. We help them maintain or improve flexibility and joint range of motion, restore balance and motor control. Finally, we restore their ability to perform daily tasks with greater independence. These tasks can be as simple as dressing oneself and taking a shower and as complex as attending a family or social event. 

Many who experience moderate or severe deconditioning are also dealing with other comorbidities like heart disease, osteoporosis, balance problems, neuropathy, cancer and so forth. These conditions likely contributed to the development of their deconditioning but can also present challenges during recovery. Not only are physical therapists trained in the treatment of musculoskeletal conditions and neuromuscular conditions but we are also trained to help patients regain fitness and function by safely managing the symptoms or implications of many chronic and acute diseases and injuries. Those with heart or lung disease, individuals undergoing cancer treatment, patients recovering from surgery, and many more conditions should feel confident that a physical therapist will understand their unique medical needs and create a rehabilitation program that is safe and effective. 

If you are experiencing the signs and symptoms of generalized deconditioning, now is the time to take action. Our team of physical therapists at Evolve can help you safely regain your independence and get back out into the world. Call our clinic today to set up an initial evaluation. 

Click here for more information about physical therapy for general deconditioning

About EvolveNY-

Brooklyn's Premier Holistic Physical Therapy Clinics- There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!

First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.

Multiple Brooklyn Physical Therapy Locations!

1-718-550-2374

https://EvolveNY.com

Prioritizing Fall Prevention

Physical Therapy for Fall Prevention

Fighting Back Against Falls 

When we are children, we fall all the time and don’t think much of it. Whether it is our lower center of gravity or sense of invincibility, falls don’t seem to phase us. As we age though, falls become worrisome and definitely more painful. At a certain time in life they become a downright concern as the rate of injurious falls climbs. The financial burden and physical/emotional cost of falls, especially among older adults, are so concerning that the Centers for Disease Control and Prevention began amassing data on falls and developing programs to prevent them. According to the CDC, each year 3 million older adults visit an emergency department because of a fall, and 800,000 of them end up hospitalized, often due to a hip fracture or head injury. Falls are the most common cause of traumatic brain injuries and hip fractures in adults, two injuries that can have serious functional implications for the remainder of life. Worse, as of 2021, data shows us that falls result in death in 78.0 in 100,000 older adults. 

In addition to the physical effects of falls, they also confer large financial, social, and emotional burdens. Each year around $50 billion is spent on older adult falls. While much of that is taken care of by insurance companies, individuals can still feel the squeeze on their pocketbook as they pay copays and deductibles for medical care or therapies, purchase equipment or schedule home modifications to deal with the outcome of their fall. Additionally, fear of falling can lead to social isolation and a reduction in overall physical activity, two things that lead to declining overall health status and an even higher likelihood of falls. 

So what can be done? It turns out, a lot can be done, and health professionals like physical therapists are leading the way in fall prevention programs and education. Want to learn more about fall prevention and how our team of physical therapists fights back against falls? Read on. 

WHAT’S IN A FALL?

Many circumstances can lead to falls. Some are preventable and others are out of our hands. Let’s look at some examples of common causes of falls:

• Trips and slips

• Walking on uneven terrain

• Navigating dark spaces

• Losses of balance

• Being knocked down by someone else

• Legs giving out

• Slipping in the shower

• Falling down stairs

Falls can indeed happen to anyone at any age. The question to ask yourself after a fall though, is, could it have been prevented? This question is the key to preventing future falls and the framework for how physical therapists approach fall prevention. For example, if you experience any of these medical conditions or symptoms, you may be at higher risk for falling:

• Peripheral neuropathy, numbness or tingling in the feet and legs

• Muscle weakness in the legs, hips, or trunk

• Pain with walking

• Orthostatic hypotension

• Dizziness or vertigo

• Bowel or bladder urgency or incontinence

• Physical deconditioning

• Parkinson’s Disease

• Multiple sclerosis

• Spinal radiculopathy

• Vision problems

• Polypharmacy: the use of 5 or more medications simultaneously

• Decreased cognition from conditions like Alzheimer’s or dementia 

This list is not comprehensive but gives you an idea of how many people may be in a higher fall risk category. If you have experienced any falls, worry about falls or think you might be at risk because of a health condition, it is time to take action. 

PHYSICAL THERAPISTS LOVE FALL PREVENTION

Fall prevention is a top priority among physical therapists. It is so important that the American Physical Therapy Association continues to legislate for policies that support adults receiving physical therapy for fall prevention. An independent cost analysis in 2024 found that “choosing physical therapy to prevent falls over no intervention results in an average net benefit [to the patient] of $2,144 including all the hidden costs of a patient’s time, pain and missed life events; and the dollars paid for the services.” 

The best way to lessen the burden of falls is to prevent them in the first place. Whether you have already experienced a fall or not, physical therapy is an excellent option to manage any injuries associated with a fall and prevent future ones. Let’s explore some techniques and treatments physical therapists use to treat injuries and identify and manage fall risk factors. 

Assess for fall risk: Physical therapists use outcome measures like balance confidence assessments, strength measurement tools, walking evaluations, and balance tests to evaluate for fall risk. These outcome measures identify areas that a physical therapist can target with their treatment to reduce your fall risk. 

Treat fall-related injuries: Physical therapists can treat pain, fractures, strains and sprains, contusions, brain injuries, and other injuries or symptoms caused by a fall

Improve balance: There are many elements of balance and identifying which ones need work is part of significantly reducing your fall risk. Physical therapists can prescribe an individualized balance program that addresses the specific balance impairments you are experiencing. 

Strengthen and improve flexibility and endurance: Improving leg and core strength, enhancing overall endurance and addressing areas of muscle tightness are important for reducing falls.

Address dizziness: If you are experiencing any dizziness or vertigo you are at higher risk for a fall but physical therapists trained in vestibular rehabilitation can treat these symptoms.

Prescribing assistive devices: Using an appropriate assistive device like a cane or a walker may be needed to prevent falls. Your physical therapist can help you choose the right one and ensure it fits you well. 

Home modification: Sometimes modifications in the home are the most important step to reducing falls. Modifications can include installing grab bars and night lights and removing tripping hazards like rugs.

This is just a fraction of the ways your physical therapist can prevent falls

DON’T WAIT TO GET STARTED ON YOUR OWN FALL PREVENTION PROGRAM

As you can see, there is a long list of ways your physical therapist can build your confidence and prevent future falls. If you have been experiencing falls or are worried you might, now is the time to take action. Our team of physical therapists at Evolve are ready and waiting for your call. Call us today to schedule an evaluation. 

Click here to find out more about physical therapy for fall prevention

About EvolveNY-

Brooklyn's Premier Holistic Physical Therapy Clinics- There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!

First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.

Multiple Brooklyn Physical Therapy Locations!

1-718-524-3261

https://EvolveNY.com