Brooklyn Physical Therapy News- Evolve NY
WORKING FROM HOME CAUSING YOU BACK PAIN?
WORKING FROM HOME CAUSING YOU BACK PAIN? GET BACK ON TRACK! Reduce Back Pain while working from home. 4 Tips to Reduce Back Pain-If you’ve been working from home for a while and are noticing lower back pain that lingers, it could be caused by your home office set-up. Working longer hours, not having a supportive chair and poor posture can all lead to back pain. “The urgency in which people were sent home to work during the peak of the pandemic, left little to no time to set up a proper office space,” explains Dr. Nathan Kind, physical therapist at Evolve Sport Rehabilitation - Brooklyn. “Also, without the usual distractions of work, people find themselves sitting for 3-4 hours or more without getting up to run to various meeting room shared office spaces.
GET BACK ON TRACK! Reduce Back Pain While Working from Home.
4 Tips to Reduce Back Pain
If you’ve been working from home for a while and are noticing lower back pain that lingers, it could be caused by your home office set-up. Working longer hours, not having a supportive chair and poor posture can all lead to back pain. “The urgency in which people were sent home to work during the peak of the pandemic, left little to no time to set up a proper office space,” explains Dr. Nathan Kind, physical therapist at Evolve Sport Rehabilitation - Brooklyn. “Also, without the usual distractions of work, people find themselves sitting for 3-4 hours or more without getting up to run to various meeting room shared office spaces.
Extended sitting leads to poor posture, which can ultimately lead to pain. Nathan further explains that “The stress from juggling life at home can also increase pain from ramped up cortisol, tightness in muscles, shallow breathing and decreased circulation throughout the body,” Dr. Kind explains. “It’s been a perfect recipe of factors that contribute to back and neck pain.” Dr. Kind shares advice on how to get “back on track” reduce back pain while working from home.
Tips on How To Reduce Back Pain And Sciatica While Working From Home-
START YOUR DAY WITH A STRETCH!
Whether you’re suffering from pain in the lower back, mid-back, or upper back and shoulders, here are two stretches that are easy to try:
Knee to chest: Don’t be fooled by this stretch’s simplicity. This is a really effective way to stretch the hamstrings and lower back. Lie on your back with your legs flat on the floor. Gently bend one leg up, placing your hands over your knee to hold it in place. Hold this for 30 seconds on each leg.
Side bends: While standing, slowly slide your right hand down the side of your right leg, going as far as you can until you feel any stretch or discomfort. Hold for 10 seconds and ease yourself back to standing. Repeat on the left side.
VIEW YOUR COMPUTER SCREEN WITH A STRAIGHT NECK!
Put your screen in front of you at a comfortable viewing height. Don’t look down at your screen, like to a laptop on a table or to your phone. And don’t angle your screen so you must twist your neck–some people like to put their keyboard and mouse in front of them with their screen off to the side, but then they end up dealing with neck pain from the swiveling. If you have a separate screen or if you are using a laptop, you might have to put it on a pile of books or on a cardboard box to raise it to a comfortable viewing position straight in front of you.
STAY HYDRATED!
Simple, yet often forgotten when we get busy, remember to keep up your water intake. Drinking plenty of water helps keep your muscles and skin well hydrated. It ensures the body has plenty of opportunities to take away waste products from the muscles that are working hard keeping you in your forced typing/desk position. There are also secondary benefits too. You have to get up out of your seat to get a refill, giving you a natural break and, most likely, you will be going to the loo more often!
SCHEDULE TIME FOR YOUR BODY TO MOVE!
When we asked Dr. Kind, what’s the most important advice you can give someone working from home ? He replied “ Take a shake break, take a break simply just to move and schedule time to take care of your body”.
The Key is not to stay in any one position for longer than about 45 minutes. Get up and move around be intentional about your movement. If you have a smartwatch or Fitbit wear it and follow the prompts to stretch.
If you need help with getting back on track schedule Physical Therapy as part of your weekly fitness/wellness routine. There are a lot of simple exercises we can teach you to do at home or at work to strengthen your core and support your lower back and spine.
Got Sciatica? Do you have an excruciating pain or electrical shock feeling running down your back and legs that just won't quit? Check Out Some of Evolve Physical Therapy’s Lower Back Stretches and Sciatica Specific Stretches…
Got Pain? Schedule a Consultation Today! Walk Ins Welcome.
Got lower back pain and/or Sciatica? Call us today to schedule an appointment! Call- 1-718-258-3300
About Evolve Physical Therapy in Brooklyn-
There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of bio-mechanics 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 Locations!
Elbow Pain?
Elbow Pain? If you are reading this article, then you or someone you know may be experiencing elbow pain. The elbow is a joint that works like a hinge and consists of the humerus, radius, and ulna. The way that these bones are oriented also allows for some rotation at the joint. The elbow is stabilized by ligaments which form the joint capsule, lubricating the joint. All of our nerves that travel down our arm pass through the elbow. When these structures are not working together properly, we can experience pain. In this article we will discuss common conditions that cause elbow pain, their symptoms, and PT treatments.
Suffering From Elbow Pain?
If you are reading this article, then you or someone you know may be experiencing elbow pain. The elbow is a joint that works like a hinge and consists of the humerus, radius, and ulna. The way that these bones are oriented also allows for some rotation at the joint. The elbow is stabilized by ligaments which form the joint capsule, lubricating the joint. All of our nerves that travel down our arm pass through the elbow. When these structures are not working together properly, we can experience pain. In this article we will discuss common conditions that cause elbow pain, their symptoms, and PT treatments.
MCL Sprain: This is the injury of the medial collateral ligament, or the ulnar ligament. It is commonly seen in tennis and baseball players, and in people who fell on an outstretched arm. Excessive strain of the ligament eventually leads to instability, pain, and decreased velocity with movements. This pain is usually present on the side of your elbow closer to your pinky finger. Pain is usually reported during the acceleration phase of throwing which may be accompanied by a pop, sharp pain, and the inability to continue throwing. Treatment for this injury will depend on the stage of the strain, but will focus on strengthening of the forearm and wrist flexor muscles.
LCL Sprain: This is the injury of the lateral collateral ligament, or the radial ligament. This injury occurs through excessive weight bearing through the extremity and is often seen in gymnasts and breakdancers. If you suspect an LCL sprain you may feel a painful clicking, snapping, or locking of the elbow when you straighten your arm, on the side closer to your thumb. There may be swelling as well. Treatment for this injury will depend on the stage of the strain, but will focus on strengthening of the forearm and wrist extensor muscles. It is also important to maintain grip strength during this process.
Lateral Epicondylitis: Otherwise known as tennis elbow, this is pain and inflammation due to degenerative tendinopathy. This is potentially caused by a dysfunction in the cervical spine (neck), fascial traction on the nerves, and poor elbow biomechanics. The pain usually presents on the side of your elbow closer to your thumb and is usually gradual, achy, and stiff. Grasping objects usually becomes difficult as well. Treatment will include exercises to increase the endurance of the affected muscles, stretching of the muscles, as well as soft tissue techniques to decrease tone and pain.
Medial Epicondylitis: This term is synonymous to golfer’s elbow and is ⅓ as common as tennis elbow. This injury usually occurs after repeated stress on the joint and consists of pain and inflammation on the side of your elbow closer to your pinky finger. It may be tender to touch and stretching may be painful as well. Physical therapy treatments will incorporate endurance exercises and stretching to the affected musculature.
Nerve Entrapment: A nerve may become irritated as a result of fluid buildup, prolonged weight bearing, or excessive pressure. Some of the most obvious symptoms may be hand weakness, tenderness, tingling, and numbness. Your PT will determine the site of entrapment and treatment will depend on the specific nerve that is affected. Splints are commonly used to decrease excess tone. Other treatments may include nerve mobilizations, soft tissue work, and some light stretching.
Therapists at Evolve, are dedicated to treating the cause of the symptoms, not the symptoms themselves. Our goal is to become a team with our patients in order to help them safely return to their activity or sport while preventing further injuries. Contact us to schedule your physical therapy appointment!
About Evolve Physical Therapy-
NYC'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 Locations!
1-718-258-3300
https://EvolveNY.com
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How Can Physical Therapy Help My Sciatica?
Physical Therapy and Sciatica- Physical Therapy is beneficial for people with sciatica for many different reasons. Therapy can help manage inflammation, improve daily function, and prevent future exacerbations of symptoms. Sciatica is best defined as irritation or inflammation along the pathway of the sciatic nerve which branches from your lower back, through your hips and down each leg, innervating many muscles.
Physical Therapy and Sciatica
Physical Therapy is beneficial for people with sciatica for many different reasons. Therapy can help manage inflammation, improve daily function, and prevent future exacerbations of symptoms. Sciatica is best defined as irritation or inflammation along the pathway of the sciatic nerve which branches from your lower back, through your hips and down each leg, innervating many muscles.
Sciatica is described as pain on one side, from the low back to the buttock, down the back of the thigh and sometimes reaching the calf. This pain is often accompanied by numbness and/or tingling, may present as a mild ache, or a sharp burning sensation and may get worse with prolonged sitting. Increased abdominal pressure may make it worse, such as when sneezing or coughing. Although described as “sciatica”, the symptoms experienced will vary from person to person.
There are many possible causes for pain that travels down the leg. This may be described as “radiating pain”. However, true radiculopathy includes diminished reflexes, sensation loss/changes, and weakness. Some causes of sciatic symptoms include hamstring strains, a herniated disc, tissue degeneration, spinal stenosis, small stress fractures, sacroiliac joint dysfunction, and piriformis syndrome. Your physical therapist can determine the root of the cause by using special neurodynamic testing.
Without understanding the reason for your sciatic symptoms, it may be difficult to treat your symptoms with long term relief. A great physical therapist will give you a specific plan of care to address the cause of the pain with the goal of resolving this episode and preventing future exacerbations. Specific exercises will target underlying causes. For example, if the cause of the pain is from a herniated disc, exercises will include putting your spine in a position to encourage extension, taking pressure off of the disc and decreasing pain. Acute cases of sciatica usually get better with 4-6 weeks of physical therapy. Chronic sciatic pain that has lasted for over 8 weeks may take longer to resolve in PT.
You and your physical therapist will become a team in order to get yourself better. Being consistent with home exercises and focusing on correct form will take you a long way. This is key in getting the maximum benefits of your treatments.
Some general goals for physical therapy may include:
Increase core strength, including the low back, abdomen, glutes, and hips.
Stretching to loosen tight muscles, such as the hamstrings
Increase circulation with light aerobic exercises like walking, swimming, stationary recumbent cycling, and using the elliptical.
While you may be able to find temporary relief on your own with home remedies, a physical therapist at Evolve will work with you in order to treat the underlying cause of the issue and provide long term relief.
Click here to find out more information about physical therapy for Sciatica
About Evolve Physical Therapy in Brooklyn-
Got Pain? Schedule a Consultation Today! Walk Ins Welcome.
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 Locations!
Top 5 Exercises to Get Rid of Headaches
5 Best Exercises to get rid of headaches- While headaches can range from being a nuisance to being excruciating, there may be a way to find relief through movement, if you meet certain criteria. The vast majority of headaches are not due to underlying conditions. However, there are certain symptoms that should prompt you to see your doctor:
5 Best Exercises to Get Rid of Headaches
While headaches can range from being a nuisance to being excruciating, there may be a way to find relief through movement, if you meet certain criteria. The vast majority of headaches are not due to underlying conditions. However, there are certain symptoms that should prompt you to see your doctor:
Very severe headache that comes on suddenly
Headache made worse while coughing, sneezing, changing positions
Constant headache in the same location of your head
Headaches accompanied by tingling of the face, fever, chills, weight loss, night sweats
If you are not experiencing any of the above symptoms, you may be experiencing a muscle contraction headache. This is a type of tension headache correlated with clenching the muscles in the head. While the cause of this headache is unknown, there are some factors that may contribute as a trigger for them. Some of these include poor posture, anxiety or stress, dehydration, eye strain, and excessive alcohol consumption or smoking. These factors prompt the head muscles to tighten up, leading to pain.
You may also be experiencing a cervicogenic headache. These stem from upper cervical issues of the segments, ligaments, and muscles on the sides and back of your neck. These make up about 20% of people's headaches. They are commonly one sided and start from the back of the neck going up around the temples. These are a mechanical dysfunction, and can be treated with certain exercises.
Here are 5 exercises you can try at home to find some relief from headache pain caused by tension, stiffness, and tightness in the neck and shoulders:
Chin Tucks: These help reset the muscles in your head, neck, and shoulders. All you have to do is keep your neck in a neutral position, and tuck it back like you are giving yourself a double chin. Start by holding this position for 3-5 seconds, and do it for 5 repetitions. These can be done several times throughout the day.
Head rotations on a roll: This exercise works on the upper cervical vertebrae. Grab a thin foam roller, or cut a piece of a pool noodle and place it under your neck while lying down. Make sure it is high up where your head meets your neck. Gently rotate your head from side to side holding for 3-5 seconds on each side. If you start to get light headed, dizzy, or nauseous while doing this, stop immediately and go see your doctor as it can mean something more serious is going on.
Scapular Squeeze: If you are experiencing headaches, it may mean your chest area is tight and that your upper back is weak. To help with this, sit up and squeeze your shoulder blades down and back. Imagine there is an orange between your shoulders, and you are holding it in place, not allowing it to fall. Hold this position for 5 seconds and repeat for 5 rounds. You can do this a few times throughout the day. Make sure you are activating the muscles in your back to bring the shoulder blades closer together. The chest will open up to help strengthen the upper back muscles.
Pec Stretch: This exercise will help you stretch out your chest muscles, putting you in a better posture and reducing the chances of getting a headache. Sit up and clasp your hands together behind your back. Press down and out while pushing your chest out forward. Hold this position for 30 seconds and repeat for 3 rounds. Sometimes you may feel some tingling down your arms. This is okay if it goes away as soon as you come out of the stretch.
Thoracic roller: Headaches come from the neck, but may also come from the upper back, or thoracic region. Another way to relieve headaches is to loosen up that region of the spine. Rolling out the thoracic spine is a great way to do this. Place a foam roller on your mid back and wrap your arms around yourself like you are giving yourself a hug. Use your legs to roll up and down the muscles on the sides of your spine. Do this motion for 1 minute.
Want to learn more about how you can improve your posture to minimize headaches? Give us a call today to schedule a physical therapy appointment at Evolve.
About Evolve Physical Therapy in Brooklyn-
Got Pain? Schedule a Consultation Today! Walk Ins Welcome.
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 Locations!
Best Sleeping Positions to Reduce Pain
Which Sleeping Position to Choose in Order to Reduce Your Pain
Finding a Sleep Position to Reduce Your Back Pain- Dealing with back pain? Well, you definitely are not alone. Back pain has been named as the leading cause of disability globally. You might think most back pain results from trauma or serious medical conditions, but actually bad posture, sleeping positions and other everyday habits can contribute to lower back pain.
Finding a Sleep Position to Reduce Your Back Pain
Dealing with back pain? Well, you definitely are not alone. Back pain has been named as the leading cause of disability globally. You might think most back pain results from trauma or serious medical conditions, but actually bad posture, sleeping positions and other everyday habits can contribute to lower back pain.
How Should We Sleep and Which Sleeping Position Is the Best?
Try these top sleeping positions and find the right fit for you. Depending on your normal sleep positions, one of these variations can help to reduce pressure on your back, maintain alignment and help alleviate pain.
1- Side Sleeping with a Knee Pillow
For some people, lying on their back can create discomfort. Try rolling over onto your side. Allow the entire length of your body on your sleeping side to make contact with the mattress. Place a pillow between your knees, which reduces pressure on your back. Consider adding a small support, if there is a gap between your waist and the mattress. Make sure you alternate sides, as continually sleeping on one side can cause additional problems.
Why does this help? The pillow between the knees is the key to this sleeping position. It promotes better spine alignment and reduces pressure on the spine that can further irritate back pain.
2- Fetal Position- Suffering from a herniated disc? Rather than sleeping on your back, try sleeping on your side curled up like a fetus. Start by gently rolling over onto your side. Bring your knees toward your chest by tucking them upward and curling your upper body down toward your knees, as if you are going to hug your knees. Don’t forget to alternate side on occasion.
Why does this help? Herniated discs occur when those soft cushions between your vertebrae bulge or move out of place. Putting your body into a fetal position lengthens the space in between your vertebrae.
3- Stomach with Pillow- Sleeping on your stomach can increase back pain; however, we tend to have favorite sleeping positions that we all gravitate toward. There’s no need to force yourself into sleeping in a foreign position. Instead, place a pillow under your abdomen and pelvic area which relieves some of the pressure from your back. It is likely that in this position, you will choose not to use a pillow beneath your head. Why does this help? This position can reduce the pressure and stress on the spaces between your disc.
4- On Back with Elevated Knees- For many people, sleeping on your back provides the most back pain relief and is the most desirable. If you prefer to sleep on your back, use a pillow places underneath your knees to keep your spine in a neutral position. It is critical to maintain the natural curve of the lower back when in this position. You can also place a rolled towel under the small of your back to add support.
Why does this help? Sleeping on your back evenly spreads weight across the widest areas of your body, resulting in less weight resting on pressure points. This position also allows for better alignment of your spine.
Are You Properly Aligned?
Regardless of the sleep position you choose, what matters most with back pain is that your spine is in proper alignment, whether you are sleeping, exercising or doing your daily routine. In addition to helping you select a sleep position, a physical therapist can use spinal manipulation and other manual therapy techniques to move your spine back into alignment. Physical therapy can also help you train to improve form and alignment during athletic and non-athletic activities to prevent injury from occurring or progressing.
The longer you wait to correct misalignment in the back, the more the pain can progress. Seeking expert help can improve your sleep, your performance, and your quality of life.
About Evolve Physical Therapy
NYC'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 Locations!
PT and Fibromyalgia
Fibromyalgia is a disorder of the musculoskeletal system that causes chronic pain in many different parts of the body. It is often accompanied by fatigue, sleep problems, memory lapses and mood issues. Doctors and researchers believe that fibromyalgia alters how the brain processes pain. They believe that pain experienced by those affected becomes amplified and feels worse than it actually is.
Are You Suffering From Fibromyalgia?
Each day while we are performing our daily activities, our muscles and tendons are working hard to support our bodies. When our muscles and tendons become overworked, pain, stiffness and weakness can result. Sometimes this can progress into more serious, chronic conditions such as Fibromyalgia.
What is Fibromyalgia?
Fibromyalgia is a disorder of the musculoskeletal system that causes chronic pain in many different parts of the body. It is often accompanied by fatigue, sleep problems, memory lapses and mood issues. Doctors and researchers believe that fibromyalgia alters how the brain processes pain. They believe that pain experienced by those affected becomes amplified and feels worse than it actually is.
What Causes Fibromyalgia?
There is no known single cause for this condition. It may result from physical trauma, surgery, infection or an accumulation of micro injuries. Most of the time it is idiopathic, which means the cause is not known. Scientists have narrowed down potential fibromyalgia risk factors which include:
Gender: in general, fibromyalgia affects more women than men.
Genetic:. The disorder tends to run in families. If you have a relative with this condition, you might be at risk of having it as well.
Infection and other disorders: Fibromyalgia can result from physical stress such as an infection. Pre-existing conditions can also put you at risk, such as osteoarthritis, lupus or irritable bowel syndrome (IBS).
How Does It Affect People?
Fibromyalgia can be easily dismissed as simple musculoskeletal pain without taking into consideration its other symptoms (sleep disturbances, mood disorders, memory issues). It is difficult to diagnose and often overlooked. Fibromyalgia can interfere with your ability to participate in daily tasks and work. As a result, it can lead to other conditions such as depression, anxiety and even more pain.
Can Physical Therapy Help?
Patients with fibromyalgia experience pain in various parts of the body, which causes the muscles of the body to tense up and stiffen. A physical therapist can make use of physical agents, like hot or cold compresses to reduce pain and stiffness. Frequently, joint range of motion and muscular strength are also affected. A technique called manual therapy can be utilized to treat these. Your PT will also teach you flexibility and strengthening exercises. These exercises will help prevent the pain from returning.
Aside from stretching and strengthening, exercises that promote relaxation are also taught. These include diaphragmatic breathing and meditation. These are important to practice at home as they will be your best armor against the pain caused by Fibromyalgia.
What You Can Do at Home
While participating in a physical therapy program, you will usually be given a set of exercises you can safely do at home in between appointments. Here are some tips to get you started:
Warm Up Exercises- These are easy and simple actions you can do at home without supervision. Do a couple of rotations, flexion and extension movements using your big joints – the neck, shoulder, hip, knee and ankle. You should perform these for 5 to 10 minutes.
Stretch Your Big Muscles- Your big muscles are your shoulders, back, hips, thighs and calves. These muscles are responsible for maintaining good posture, and since we use them so frequently they tire easily. Don’t forget to ask your physical therapist the proper way to stretch them!
Aerobic Exercise- We all have a tight schedule, but even a brisk walk for twenty minutes, five days a week can make a big impact. There are many opportunities for exercise, you just have to find the right one for you! Committing to an aerobic activity that you like will help keep fibromyalgia away.
If you are already in pain, don’t wait until it goes away. Chances are, it won’t. Or if it does, it will likely return. Physical therapy can help you prevent it from returning. If it does return, physical therapy can still help you by teaching you how to cope with the pain. Click here to find out more about physical therapy for Fibromyalgia
About Evolve Physical Therapy
NYC'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 Locations!
What is Pelvic Floor Physical Therapy?
What is pelvic floor therapy? Included among the many services a physical therapist offers is Pelvic Floor Dysfunction Therapy. In this article, we’ll give you the background on how dysfunction in your pelvic floor muscles can affect your quality of life, and what physical therapy can do to help fix the problem.
IMPROVE YOUR PELVIC FLOOR FUNCTION
Included among the many services a physical therapist offers is Pelvic Floor Dysfunction Therapy. In this article, we’ll give you the background on how dysfunction in your pelvic floor muscles can affect your quality of life, and what Physical Therapy can do to help fix the problem.
What Is The Pelvic Floor? And Why Is It Important?
Your pelvis is made up of two bones that make room for your internal organs. While connected to the spine and hip, the pelvic bones fuse together to make a bowl shape. To help make this “room” orderly and to make sure that the organs are stable in their positions, muscles and ligaments attach around them. Think of your pelvic floor muscles and ligaments as a trampoline or a sling, where your organs - the bladder, rectum, uterus for women, and prostate for men - lie down. Aside from providing stability, your pelvic floor muscles help you to control urinating, bowel movements and sexual activity. So, what happens when they are affected?
Our pelvic floor muscles wrap around our internal organs, so when our muscles are active/contracted, we are able to hold and control urinating or defecating. When muscles are weak, it may result in urinary incontinence, which is a sudden leak of urine outside of your voluntary control. Pelvic floor muscles can also overreact or have a spasm that makes it difficult for a person to fully empty their bladder and bowel. And, just like any other muscle, the muscles of your pelvic floor can be tight and may result in painful intercourse for women.
Other symptoms of pelvic floor dysfunction are:
You need to take several trips to the bathroom either to urinate or defecate in a short time span.
You stop urinating even though you feel as though you have not completely emptied your bladder
Pain in your lower back that is not musculoskeletal or orthopedic in origin
Painful urination
Ongoing pain in your pelvic area, groin, genitals or rectum with or without bowel movement
What Causes These Symptoms?
There is not one specific cause of pelvic floor dysfunction. Pelvic floor muscles are just like any other muscle in the body, they can get stiff, tighten up, develop knots or become weak. Some known causes of this condition are pregnancy, vaginal childbirth, or trauma. Some doctors would also suggest that frequent coughing or straining develops a certain level of incoordination in the pelvic muscles.
When to Seek Help?
It’s always best to seek medical assistance when you first realize the symptoms. Never wait for pain, or any other kind of symptom to go away on its own because even if it does, chances are it will return! And in some instances, symptoms that return are worse. Most clients feel ashamed and bothered when they experience incontinence or leakage. And many clients feel inconvenienced when they can't use the bathroom properly.
What Can PT do?
Yes, a Physical Therapist can help! After you consult with a medical doctor to rule out other diagnosis (like kidney problems), your therapist can perform an assessment and develop a treatment plan to address your symptoms. Here is what you can expect:
Biofeedback - this technique involves placing special electrodes or sensors to muscles close to your pelvic area. This will help give you feedback to see if you’re relaxing or tightening the right muscles. For example, when we try to stop urinating, we usually use our pelvic muscles to hold it in, but if they’re weak, some people hold their urine by using also the abdominal and postural muscles. Biofeedback can help ensure that you’re using the pelvic muscles, and not the abdominals. The feedback can be in the form of sound (high pitched when contracting and low when relaxing) or a video where you see a bunch of lines going up and down (up when you’re contracting and low when relaxing)
Relaxation Techniques - your therapist will teach you ways to relax. One is through diaphragmatic breathing exercises. When we breathe to relax and meditate, we should be able to breathe deeply and expand our bellies. In some cases when a patient is comfortable enough, massage or soft tissue mobilization is provided.
Sessions can get awkward, but it’s up to your physical therapist to make you feel comfortable in your exercises, so it’s important to find the right therapist for you.
The Most Common Exercise Is…
The Kegels! You might have already heard it, and you might have already tried it! Kegels is pretending that you need to urinate and then trying to hold it in. It is an alternating exercise between relaxing and contracting your pelvic floor muscles. It’s important to be familiar with the sensation of contracting and relaxing your muscles, and we’re sure your PT can help you achieve this.
You can also practice this at home, here are the steps to take:
It is best to start practicing Kegels when lying flat on a firm surface or floor. Bend both your knees with your feet still on the ground.
Tighten or contract your muscles for 2 to 3 seconds then relax and release them for the next 5 seconds.
Repeat this exercise 10 times while lying down. And then, do the exercise three times a day (morning, afternoon and night)
When you are more comfortable with the exercise, practice doing it in other positions like sitting and standing. You can also practice while doing an activity such as when washing dishes or watching TV!
Click here to find out more about physical therapy for pelvic floor dysfunction
About Evolve Physical Therapy in Brooklyn-
Got Pain? Schedule a Consultation Today! Walk Ins Welcome.
NYC'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 Locations!
Preventing Back Injuries and Back Pain With Back Exercises
Have you ever experienced lower back pain? What do you do when you have it? Did you know that, contrary to popular belief, you should be doing movement exercises rather than just resting when you have back pain?
Simple Back Exercises to Get You Through the Day!
Have you ever experienced lower back pain? What do you do when you have it? Did you know that, contrary to popular belief, you should be doing movement exercises rather than just resting when you have back pain?
When we experience back pain, it is usually because of a mix of factors: tight muscles around your lower back, a poor postural alignment, and a weakness in core musculature. Here, we provided some exercises that can help you chase away your back pain:
Find Your Neutral Spine
Your spine is in “neutral” when all its segments are in good alignment. This is the most stable and strongest position of your spine, it’s important to practice being in this position to prevent pain and injuries. To find your “neutral” spine, relax and lie on your back on a firm surface. Gently tilt your pelvis forward by pushing your lower back down and flat on the surface, then tilt it all the way backwards by making an arch with your lower back. After doing the pelvic tilt, find your “neutral” by feeling the best and most comfortable position for you in between the tilts.
Focus on Breathing
There is research linking breathing to good postural alignment and lower back pain. The correct way to breathe is called diaphragmatic breathing. Take a deep breath through your nose making sure that your belly expands and not your chest. You can do this while sitting, standing, or lying on your back.
Open up Your Hips. Stretch, Stretch and Stretch
A lot of stretching is involved when dealing with back pain. Our muscles tighten up as a way of protecting themselves when they (or we) feel pain. There are three stretches you can do to help with your lower back pain:
Knee to Chest - Hug both of your knees to your chest while lying on your back on a flat surface. You should be able to feel a gentle stretch on your lower back and butt muscles. Hold this position for 10 to 15 seconds while inhaling through your nose and exhaling through your mouth.
Rotational Stretch - Lie back on the floor with your knees bent with feet flat on the floor. Make sure your shoulders are flat on the floor while you gently roll both your knees to one side of your body. Again, hold this position for 10 to 15 seconds, don’t forget about diaphragmatic breathing!
Runner’s Stretch - this position helps open up your hips and pelvis, it stretches both the front and back muscles of your legs. Step one foot forward and gently bend your knees into a low lunge until you feel a slight stretch on your back leg. It’s kind of tricky to hold your balance in this position, so you can opt to brace yourself on a table or wall. Hold it for 10 to 15 seconds.
Partial Crunches
You don’t have to do a whole sit up to strengthen your core! Partial crunches are better and friendlier for your back. Start by lying on the floor with your knees bent and feet flat. Breathe in deeply, and then as you breathe out, engage your abdominal muscles and slowly raise your head and shoulders to about 2 inches off the ground. Make sure your neck is aligned with your spine to avoid strain. If you’re just starting out, you can put your hands forward as if you’re trying to reach for your knees. As you get stronger, you can then put your hands across your chest, or behind your head. This exercise will help strengthen your core. Your core muscles have a big role in preventing lower back pain. Even though they are located in the front (in your abdomen), they help your back muscles in maintaining your upright posture.
Bridging
This exercise helps you strengthen your gluteus (butt) muscles. Lie on your back on a firm surface with your knees bent and feet flat. Take a deep breath, slowly exhale, then lift your buttocks off the floor while engaging your abdominal muscles. Make sure your shoulders stay on the floor. Then slowly lower your buttocks back to the floor and rest for a few seconds. Repeat this movement 15 times.
Supermans
This exercise will challenge the whole length of your back. Your position should literally look like Superman himself! Lie face down on the floor with your arms extended in front of the body, and your legs should also be stretched out straight. Now, try to lift both your arms and legs up off the ground. You should aim for about 6 inches gap between your legs and the ground. Keep your head up and look straight forward as you hold this position for 6 seconds.
All of these exercises are safe to do at home, but still, it’s best to see a Physical Therapist first to help you with your back pain. They will provide you with tools that can decrease or completely eliminate the pain, and teach you exercises to keep the pain from returning.
Click here to find out more information about physical therapy for back pain
About Evolve Physical Therapy in Brooklyn
Brooklyn's Premier Holistic Physical Therapy Clinics
There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of bio-mechanics 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 Locations!
1-718-258-3300
Physical Therapy for Seniors
Senior Care and Physical Therapy for Elderly People- Physical Therapy is suitable for all ages and sizes. From birth to old age, you can bet that there is a Physical Therapist ready to accommodate your concerns. Back pain, shoulder pain, strength or balance issues, a physical therapist can help you…
Senior Care and Physical Therapy for Elderly People
Physical Therapy is suitable for all ages and sizes. From birth to old age, you can bet that there is a Physical Therapist ready to accommodate your concerns. Back pain, shoulder pain, strength or balance issues, a physical therapist can help you. In Physical Therapy for the elderly, the sessions are geared to help the individual to be independent, or to be able to move around safely at the very least.
Physical therapy for seniors has many benefits. As we have mentioned, the goal of therapy is to get you back to your feet safely. You don’t need to spend your days confined in a bed, or a chair, or be under a strict, watchful eye of a doctor. Here are some of the benefits you can get from PT:
Here are some of the benefits you can get from PT for Seniors:
Ease pain - don’t be afraid of pain! It is actually a protective mechanism and it tells us that something is wrong. Your physical therapist (along with your primary doctor) can help you identify where it’s coming from and hopefully eliminate it.
Prevent surgery - Before considering having surgery, try a conventional prehab physical therapy session first. It’s best to avoid it since surgery and its entire process - the operation and recovery - is an ordeal that comes with its own set of risks.
Recover from an injury or surgery - this is what physical therapists are best at, recovery. They are part of the after surgery physical therapy rehabilitation team that aims to return you to your prior function before your injury/surgery.
Physical therapy for the elderly does not only involve post injury rehabilitation, you can also take sessions to prevent any accidents and injuries from happening.
Improve flexibility and strength - as we get older it gets harder to move around and easier to just sit and be sedentary. With physical therapy, you can receive a fitness regimen that is appropriate for your level. Your physical therapist will also teach you how to stretch your muscles and have you lift a dumbbell or two. Stretching your muscles will make it a little bit easier to move, and the building up of strength will help you maintain your current independence.
Improve balance and coordination - falls are the leading cause of injury in the elderly. This is partly because of medication use, cognitive impairments, and sensory deficits. A physical therapist will likely address any balance problems with exercises that are fun, moving, and challenging.
Manage age related issues - old age is associated with emergence of several health conditions that tend to occur only later in life. These are called geriatric syndromes and can be a result of several factors that include falls, cognitive impairment, frailty, hearing loss, and vision issues to name a few.
As we age, we are prone to more sickness, injury, and health conditions.
What are the most common conditions physical therapists handle?
Stroke - one of the most common conditions a PT will handle. With stroke, a part of the brain loses its function and also makes some parts of our body lose function. A PT’s job then is to teach you how to move around using both the good and bad (the one that lost its function) side of the body.
Fractures - remember that falls are the leading cause of injury in seniors? Hip or knee fractures are often a result of a bad fall. Most elderly with fractures often report that they fell from the bed while getting up or slipped in the bathroom. Even before your stress fractures or broken bones are fully healed, your physical therapist will prescribe exercises. These exercises will prevent you from being sedentary while waiting for the injury to fully heal.
Arthritis - arthritis involves swelling and inflammation around the joints. It is painful and usually worsens with age. The goal of therapy is to relieve you of the pain and teach you ways to manage it. Your therapist will also give you tips and strategies to make independent living easier. For example, a PT might have you use a cane to lessen the pain in your knee when walking for long periods.
Hearing that you need therapy can be scary and cause anxiety. It is not uncommon to see apprehension among patients in the clinic, but it helps to know what to expect to calm your nerves.
Here are some of the treatments you can expect:
Cold or Hot compress - if you have stiff muscles and joints, this will help you loosen up. Muscles tend to stiffen or harden when there is pain and swelling, and we need them to relax. We usually use the cold compress to numb a painful area, and we use hot compress to help tense muscles relax.
Electrical Stimulation - this is another way to lessen pain. When electricity is used for pain, a patient will usually feel a comfortable tickling or vibration on the skin which masks the pain for a little while. When a patient has paralysis (such as after a stroke), electrical stimulation is used to reeducate muscles to facilitate and produce movement.
Manual Therapy - this is a physical treatment used to decrease pain and realign joints to improve posture and alignment. As we age, our bodies become stiff, which makes it harder to move. It mostly includes joint mobilization, joint manipulation and massage that helps lessen stiffness.
Exercises - physical therapy is really all about the exercise! There are exercises to address your strength, flexibility, balance and coordination. Exercises are tailored to your needs, diagnosis and current fitness level. It will be hard at first, but you will be happy with the results!
Hydrotherapy - this treatment strategy involves a dip in the pool. It is different than swimming because it still requires you to do a set of exercises. If you have painful joints such as with arthritis, hydrotherapy will help you accomplish the exercises pain-free!
Where can seniors get physical therapy services?
There are a lot of options available! If you suffered an injury or are in the hospital, your doctor will likely refer you to a physical therapist within that hospital. After being discharged, you may still need additional sessions to help you return to normal. You can get outpatient physical therapy services in the same hospital or in a private healthcare clinic. If mobility or transportation is an issue, you can also choose to see your physical therapist in the comfort of your home. Assisted living facilities are also available services for our seniors. In most cases, these facilities already have their own in-house physical therapists that can help you with your symptoms.
Click here for more information about our physical therapy services for seniors-
https://evolveny.com/physical-therapy
About Evolve Physical Therapy in Brooklyn-
Brooklyn's Premier Holistic Physical Therapy Clinics-
There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of bio-mechanics 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 Locations!
Got Back Pain? You May Need to See a Physical Therapist in Brooklyn
Got Back Pain? You May Need to See a Physical Therapist in Brooklyn, NY-Back pain is a major health problem worldwide, it is one of the leading causes of disability among older adults. It can affect a wide range of age groups, and it frequently affects daily life, sleep patterns, work performance, and a decrease in overall general well-being.
Got Back Pain? You May Need to See a PT
Back pain is a major health problem worldwide, and it is one of the leading causes of disability among older adults. It can affect a wide range of age groups, and frequently affects daily life, sleep patterns, work performance, and a decrease in overall general well-being.
Common Causes of Back Pain
While back pain is easily felt, unfortunately, the main cause is not easily diagnosed and identified. This is why medications are not enough to drive away back pain, and why physical therapy is important. A physical therapist may help to identify the main cause of the problem. According to research, the single most common cause of back pain is mechanical stress or soft tissue injuries.
Mechanical Issues - this refers to a muscle strain or a ligament sprain. A strain happens when your muscle is stretched and pulled to a capacity it can’t accommodate. This commonly happens due to overuse, fatigue, poor alignment and improper use of a muscle. For example, we can strain our back muscles if we perform a deadlift incorrectly. Another mechanical issue, a sprain occurs when a ligament (the structure that holds our bones together) is stretched and pulled. When this happens, it is then a muscle’s responsibility to hold the joints together, ultimately resulting in fatigue and pain. If this is the cause of your back pain, rest, stretching, and strengthening exercises are usually implemented during therapy.
A herniated disc & degenerative disc disease - a disc is found in between our vertebral spine. It’s a jelly-like structure that functions as a shock absorber. Sometimes, a disc slips and wedges out in between where it’s supposed to be, and compresses the nerve roots found behind the spine. This then causes pain that corresponds to the nerve it is impinging on. With this type of back pain, one can also expect pain to be present in parts of the lower extremities. Intervertebral discs also go through the usual wear and tear we experience as we age, so they lose water and their jelly like consistency lessens which affects their shock absorbing function. Since they cannot resist forces well, the ultimate result is also back pain.
Sacroiliac joint dysfunction - another condition that causes back pain is an issue with the joint that joins your sacrum at the bottom of your spine to your pelvis. Dysfunctions happen when there is too much or too little movement in this area. There is too little movement when we are very tight around the hips and pelvis, and there is too much movement when we are very flexible around the joint. Both of these circumstances lead to instability. A physical therapist can spot a sacroiliac joint dysfunction through special tests.
Facet Joint Dysfunction - Facet joints are like the pillars of your spine. They connect vertebrae to one and another. Facets can be inflamed when there are degenerative changes. This can cause pain when you turn your back a certain way or if you try to bend forward or backward. When facets undergo degenerative changes, they can also affect the discs, thus causing even more pain to an individual.
Trauma - Fractures and dislocation of spinal segments and parts can also occur, especially in contact sports. These can also result from a very bad fall, or a vehicular accident. Trauma to the spine not only causes back pain, but it can also put a person at risk of paralysis.
There are also more serious underlying causes of back pain like cancer and osteoarthritis. The goal of physical therapy is not just to eliminate the pain, as medications do, but also define and eliminate the source of the pain itself.
You May Need to See a PT
If you’re in a lot of pain, you would most likely choose to lie down and rest, to let it go away by itself. However, studies suggest that resting will only make your back pain worse! This is because your muscles grow weaker with tightness and fatigue when there is pain and bed rest promotes even more weakness.
So what should you expect from a typical physical therapy appointment? A PT will help you decrease the pain you are feeling by using physical agents like hot and cold compresses, electrical stimulation, and ultrasound therapies. Physical therapists may also try to do manual therapy in which they use soft and deep tissue massage to loosen your muscles, and joint mobilization techniques to loosen up tendons or ligaments. Lastly, they will teach you exercises that will help stretch and strengthen structures around your spine.
Williams and McKenzie Exercises
These two are almost always incorporated during exercise in a physical therapy program. Williams exercises are all about flexion of the spine, while McKenzie exercises are all about extension. They both consist of about five to six exercises or positions that you have to hold and perform, that stretch and strengthen your spine at a certain level. While they both try to address your pain, it is extremely important to know what is causing your back pain before performing any type of exercises. Williams and McKenzies are only meant for certain types of diagnosis. For example, if you have spinal stenosis, structures in your spine are crammed together when you extend your back. In this scenario, your PT will teach you William’s Flexion Exercises. In cases where a disc is bulging, your PT will likely teach you McKenzie’s Extension to help decrease the backward displacement of your disc.
Think of your spine as the mast of a ship. It’s a tall pole that’s placed in the center of a ship, with lots of attachments but only a few supports. Your spine is surrounded by internal organs, ligaments and muscles. Your muscles are one of the main supports of your spine, so it’s important to keep them strong and healthy. If they tighten up or weaken, they cause back pain. Don’t forget to ask your PT for a home exercise program, and make sure to follow it!
Preventing Lower Back Pain From Returning
There is always a risk for back pain to return. So here are tips to prevent it from recurring:
1- Remain active. Live a healthier lifestyle!
This includes having a balanced diet. You should try to avoid being overweight since it increases the load on your spine. There is still much work to be done after Physical Therapy for back pain, so it is best if you can find a fitness regimen that will fit your schedule and lifestyle to prevent your muscles from being atrophied and stiff. It can be as simple as a low-aerobic activity like brisk walking in the morning, a 10 to 15 minute full body stretch before going to work, or swimming for an hour every weekend. Some patients feel comfortable with enrolling in yoga and pilates classes, since these types of exercise incorporate both stretching and strengthening in their poses. Exercise is very important as a lot of patients return to PT because their muscles went back to their original state, causing a recurrence of back issues.
2- Work on proper posture, and learn proper body mechanics
It’s quite hard even for the most fit individual to maintain proper posture at all times. One way to help yourself to keep a good posture is exercise, and another is learning proper body mechanics. Body mechanics is a term used to describe how to move around efficiently and without hurting yourself. There is a right way to lift that heavy box of paperwork, and there’s a proper way to move furniture.
3- Reduce stress and quit smoking!
While back pain is as real as can be, one big factor that can affect it is stress. Having back problems while sitting in front of a desk at work? It will probably worsen if you are stressed and anxious about a deadline. Even worse, what started as just lower back pain can extend up until the upper back, or radiate down the legs- i.e.- Sciatica. Don’t forget to get some “me” time, meditate, and relax. Also, stop smoking. It’s not yet entirely clear how smoking specifically affects back pain, but it does narrow your blood vessels, which can result in decreased nutrients delivered to the spine and back area.
Suffering from back pain? Give Evolve Physical Therapy in Brooklyn a call today! 1-718-258-3300
NYC'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 Locations!
Evolve NY's Holistic Physical Therapy Services in NYC
Physical Therapy Services with Evolve - Are you looking for a physical therapist who not only creates a customized treatment plan, but also focuses on finding and treating any underlying health issues that you may have? At Evolve, we are a physical therapy clinic that values individualized treatment and a holistic approach.
Physical Therapy Services with Evolve
Are you looking for a physical therapist who not only creates a customized treatment plan, but also focuses on finding and treating any underlying health issues that you may have? At Evolve, we are a physical therapy clinic that values individualized treatment and a holistic approach. With our 3-step process we will focus on evaluation, healing, and strengthening. We provide dynamic physical therapy so you can be fit for life.
If you are in need of immediate physical therapy services, please call- 1-718-258-3300
Below is a comprehensive list of our available services and treatment plans:
Manual Physical Therapy:
Manual physical therapy is a type of treatment that utilizes soft tissue techniques to relieve tension in damaged tissue. This type of therapy will be initiated at your evaluation and continued over the course of your physical therapy. It has proven to be able to decrease back pain, muscle spasms, and joint dysfunction. Click here to find out more about our manual physical therapy services
Prehabilitation:
Prehabilitation or prehab is used to help prevent an injury before it occurs. It is also used prior to having surgery to speed up recovery times. At Evolve, we use postural correction, functional strengthening, and mobility drills to address asymmetries, prevent injury, and optimize performance.
There are many ways that prehabilitation can benefit you. These would include but are not limited to: help to correct muscle imbalance, improve flexibility, fix joint alignment, normalize the stability of your core, and it can also help to improve the overall endurance of your muscles. Click here to find out more about our prehab physical therapy services
Parkinson's Boxing Training:
Rocksteady boxing is used to help people who have Parkinson’s disease regain strength and mobility. These exercises the target gross motor movement, balance, core strength and rhythm have been proven to slow down the progression of Parkinson’s disease. The boxing moves are adapted and designed to help patients regain control of their range of motion, and improve overall quality of life.
At any stage of this disease, those who attend these boxing classes will find that they are able to regain and start to build up their strength and flexibility again. Along with the increased range of mobility perks, boxing training can also help you work out any pent-up stress. Click here to find out more about our Parkinsons Disease physical therapy services
Running and gait:
This is a form of therapy that helps people regain the ability to stand, walk, or run. It can also be used to help athletes preform their best, or recover from a sports related injury. To access where it may be best to start improving these areas, your physical therapist may have you walk or run on a specialty treadmill that captures your movements. This allows them to point out what needs to be improved, and start to implement a treatment and recovery plan. Click here to find out more about our runners physical therapy services
Pediatric PT and Adolescent:
We have a dedicated team of therapists who specialize in physical therapy for pediatric and adolescents. We can implement therapy programs to meet all your family’s goals and help improve function and mobility for your children with our innovative physical therapy programs. Our creative and fun techniques will be a hit with kids as well as teens. Contact us for a consultation today to discuss available treatment options. Click here to find out more about our pediatric and adolescent physical therapy services
Schroth Method:
The Schroth Method directly accesses spinal movement and muscle tightness caused by scoliosis. With the Schroth method, we want to de-rotate, elongate, and stabilize the spine. This therapy will help restore muscle memory, posture, and alignment. Since Scoliosis is unique for anyone with the condition, our highly skilled therapists will develop a custom plan to fight back against your scoliosis, and help to prevent further rotation of your spine. Click here to find out more about our scoliosis physical therapy services
Hand Therapy:
By utilizing hand therapy, you can treat unique muscle groups, tendons, and ligaments. This kind of treatment can help you develop and regain your fine motor skills in your fingers, hands and wrists. Patients who qualify for hand therapy may have had a sports injury, or an accident that has caused them to lose mobility and function of their hands. Click here to find out more about our hand physical therapy services
TMJ Dysfunction Treatment:
We can help correct TMJ without surgery with our treatment plans. At Evolve, we can begin to heal issues with your temporomandibular joint that connects your jaw to your skull. Based on your current condition, we will develop a plan to help eliminate jaw pain associated with TMJ. The following are a few types of therapy that can be used to relieve this kind of pain: manual therapy, low-load exercises, and specialized pain treatments. Click here to find out more about our TMJ physical therapy services
Soft Tissue Therapy:
Here at Evolve, for musculoskeletal injuries, we use instrument-assisted soft-tissue mobilization (IASTM) to heal muscles and joints that cause pain during movement. This will improve range of motion, strength, and pain perception.
Here are a few reasons we utilize soft tissue therapy:
Soft Tissue Therapy can improve your range of motion
Reduce swelling and decrease pain
Reduce any adhesions that have formed
Prevent scar tissue build up
Lengthen muscles and tendons
Restore mobility and functionality of affected areas
There are many types of soft tissue techniques that may be incorporated into your treatment plan. Some of the following may be used during the course of your treatment: sustained pressure, direct oscillations, and parallel mobilization. Click here to find out more about our soft tissue physical therapy service
Post-surgical Care:
At Evolve, we are an outpatient facility. We align our treatment plans with our patients long term sports and activity goals. Our experienced physical therapists follow the latest and best protocols when creating your treatment plan. We will develop a close relationship with your surgeon and doctors so that we can work together as a team. It is important to us that you reach your highest fitness goals. With us, good enough just doesn’t cut it. Click here to find out more about our after surgery care physical therapy services
Orthopedic Physical Therapy- every physical therapist in our team is skilled to deal with injury or illness that affects your bones, joints, muscles, tendons or ligaments. These are mainly fractures, strains, sprains or postoperative conditions.
Our physical therapists will have you go through a thorough assessment before laying out a plan of treatment that is in line with your goals. You can expect to use modalities such as electrical stimulation, ultrasound and hot/cold application. We will teach you exercises that will help boost your healing, return you to function and to prevent re-injury. Click here to find out more about our
Orthopedic physical therapy can feel hard at first, as you start learning your exercises and moving through your pain. Treatment sessions are focused on rebuilding your flexibility, strength and function to help you get back on your feet. Click here for more information about our orthopedic physical therapy services
Occupational Physical Therapy- we also specialize in conditions related to daily function and movements and related injuries to your job. Certain hazards at the workplace can cause your body to feel aches and pains that make you susceptible to repetitive strain injuries-a.k.a- (RSI).
RSI, also known as work-related pain, is the general term used to describe muscle, nerve or tendon pain caused by repeated movements and overuse of our joints. It is also caused by improper posture, malalignment, vibrations, compressions, and other cumulative trauma. It can cover a wide range of painful musculoskeletal disorders.
At evolve, our physical therapists are well trained to spot these kinds of conditions and what could have possibly caused it. They will treat and manage your pain, give you exercises to stay pain free, and teach you strategies on how to prevent it from recurring. Click here to find out more about our occupational physical therapy services
Sports Physical Therapy- in sports, every athlete is prone to injury. In sports physical therapy, one of our our missions at Evolve Physical Therapy is to prevent and to minimize the risk for sports injuries.
Since our physical therapists are well versed in sports physical therapy, there are also trained to improve your form and performance through exercises that they provide. But sometimes, athletes do get injured, and again physical therapists are responsible to help them get back to the field.
Our physical therapists will often perform manual therapy, some soft tissue and deep tissue massage to loosen up muscles that stiffened because of an injury, after which you will start exercising to build your strength, endurance, balance and coordination. All of these exercises will help you return to your sport in tip top condition. Click here to find out more about our sports physical therapy services
Do You Need a Physical Therapist That Can Provide Specialized Treatment for Your Injury or Condition?
Regardless of your current condition we can formulate a plan to get you back to your best self. From accident to injury, we have physical therapy specialists that will dedicate themselves to your healing.
We have three prime New York City locations that are devoted to helping you recover. Our main physical therapy office is 3319 Avenue N, located in the heart of Marine Park in Brooklyn. This location features a tranquil and relaxing spa-like environment. Our second location, 6161 Strickland Avenue, is in Mill Basin’s Harbor Fitness, and is designed primarily for athletic patients. Our third and final location is 191 and 15th Street, located at Park Slope's Harbor Fitness. This facility is meant to push you even further in your physical therapy or fitness treatment. Contact us today to schedule your consultation with our team. Give us a call to schedule a consultation! 1-718-258-3300
About Evolve Physical Therapy in Brooklyn-
NYC's Premier Holistic Physical Therapy Clinics-
There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of bio-mechanics 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 Locations!
Muscle Knots and Trigger Points
Muscle Knots, Trigger Points, and Physical Therapy- Did you know that our body can develop little bumps and knots within muscle tissue? You might even have one right now! If you’re experiencing body pain, chances are a muscle knot is causing your pain.
Muscle Knots and Physical Therapy
Did you know that our body can develop little bumps and knots within muscle tissue? You might even have one right now! If you’re experiencing body pain, chances are a muscle knot is causing your pain.
What are Muscle Knots?
Muscle Knots are those small, bump like areas in your muscles that cause pain when pressed or touched. They’re formally called a Trigger Point, and it literally does what it is called. It “triggers” a painful sensation where it is found, and can also affect nearby areas. The medical dictionary defines it as, a hyperirritable spot, a palpable nodule found in the taut bands of skeletal muscle. These annoying little spots can develop anywhere in our body, specifically in areas that are tense and tight. Aside from causing pain, muscle knots also commonly decrease a person’s range of motion.
What Causes Muscle Knots?
Muscle Knots or Trigger points are a result of muscle tension and tightness. Anyone can develop them, even an active athlete can have them. Muscle tightness usually comes from repetitive motion and activities. For example, if you are a weightlifter, you train the same weight lifting muscles everyday (and neglect some other muscles), therefore repeating the same movements every time you exercise. This tends to result in muscle tightness on certain areas. Muscle tension on the other hand can be a result of stress, such as when an office worker is stressed out about work. Muscle tension can also come from direct trauma or pain.
When muscles are tensed and tight, they cut off the blood supply of the microstructures within the muscle so all the dirty metabolites and waste by-products of these structures do not drain properly. Furthermore, muscle fails to relax after tensing up. This happens when a muscle is overworked, such as when we perform repetitive motions. The build up of these waste material is thought to be the muscle knot or trigger point. In another example, when the muscle experiences trauma, the muscle tenses, contracts and tightens as a means to protect itself from further injury. This is primarily a protective reaction mechanism of the body that blocks off blood supply, resulting in another accumulation of waste in an affected area. We must also remember that these occurrences are involuntary movement within the muscle. We cannot willfully control the chain of events that happen within these structures.
What are the signs and symptoms of a trigger point?
Symptoms usually start with a localized pain in a muscle when pressed and may cause pain in another area. For example, pressing a trigger point found in the shoulder may cause a headache. This is called “referred pain”. Typically, it starts with muscles that are involved in maintaining posture such as the neck, shoulders and low back, but may still develop in other muscles like the calf, quadriceps or hamstrings.
In your first session with a Physical Therapist, they normally would conduct an assessment and evaluation to determine what your body’s current status is. Your PT will perform a physical exam where he will try to find and palpate your muscle knots. He will pay close attention if he can elicit a muscle twitch, a transient, small or palpable muscle contraction. Oftentimes, a physical therapist can also elicit a jump sign in which an individual is startled by intense pain - this reflects the extreme tenderness of a trigger point. Aside from this, your PT will also check your range of motion because frequently, there is a limitation or a decrease in range caused by muscle knots. Lastly, your posture will also be examined, since trigger points are most commonly found in muscles involving posture.
Trigger points are commonly disregarded in a diagnosis. This is because there are no laboratory or imaging techniques that can confirm if you have a trigger point. Diagnosis is based purely on medical history, physical examination, and physical manifestations.
How Can a Physical Therapist Help?
The goal of physical therapy is to help you manage the pain and prevent it from recurring. After a thorough assessment, treatment usually starts off by breaking down the trigger point and releasing the muscles that are tight. There are a number of treatment modalities that your physical therapist can use to break down the knots. Manual techniques such as massage, stretching, manual therapy, soft-tissue therapy, active release therapy, and ischemic compression techniques are used to release the muscle and further break down the knot. A technique called the Stretch and Spray is also an option to use. With this technique, your PT will stretch the affected muscle and spray a vapocoolant spray - a cold modality - to numb the pain you feel when a knot is pressed or stretched. Your muscles will also need strength and re-conditioning after the muscle knot subsides as they are more than likely in a bad shape after all that tension and then sudden release. Your Physical Therapist will curate an exercise program based on his evaluation. Aerobic exercise should also be part of your rehabilitation program to increase your overall endurance.
If the trigger point causes too much pain, your PT can use electrical stimulation to lessen the pain. Doctors can also perform a steroid injection to the trigger point to lessen the pain and tenderness and make it easier for you to perform daily tasks.
What can you do at home?
Success of a physical therapy rehabilitation program also depends on your diligence to perform exercises given by your physical therapist. You should continue stretching and strengthening your muscles at home. You can opt to use hot or cold compresses and applying it to the painful area. If you can’t take the pain, there’s no harm in taking pain medications prescribed by your doctor. You can also try self massaging your painful muscles and joints, heating pads, cold compresses, or use use a tennis ball (any firm ball actually) or a glass bottle to massage your painful areas.
Trigger points form because of stress and tension, lessen these factors by learning relaxation techniques such as deep breathing exercises and meditation. Muscle tension and tightness results from improper posture and alignment, you should then adjust your ergonomics based on your needs. For example, fix your workstation at the office so you’ll be able to sit and work comfortably without straining your neck, shoulders and back. Live a stress-free life by getting more rest and sleep, eating healthy, engaging in regular physical activity like swimming, running, or cycling.
In Conclusion…
Muscle knots or Trigger Points, can potentially have a debilitating effect on our everyday function. Do not wait until the pain is unbearable before consulting a doctor or a Physical Therapist. Keep in mind, your physical therapy session is just one half of your road to recovery. Your physical therapist will show you how to eliminate, manage, and prevent trigger points from hopefully ever happening again.
Brooklyn's Premier 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.
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After Pregnancy Physical Therapy
Pain is not something you should tolerate, especially during and after pregnancy while stress is out of the question. My team here at Evolve physical therapy in Brooklyn can assure you that there is much that can be done to make your pregnancy as painless as possible.
Postpartum Physical Therapy Services
Exercising during and after pregnancy is exceptionally important, and every pregnant woman should invest her time doing so when under the supervision of her physical therapist and personal trainer. Movement is the very essence of health and is beneficial to everyone. Just as a professional athlete needs to stay on top of his game year-round, future moms have to take extra care of their health status in order to be able to endure one of the most demanding and beautiful periods of their life.
Running through the basics - what can I expect during pregnancy?
Carrying a baby causes loads of changes, and a lot occurs due to physiological hormonal fluctuations in your body. In the beginning, everything is gradual, then it speeds up dramatically. In the final trimester, you can tell every difference from week to week.
All of this means changes in all tissues, but most important for us as physical therapists, connective and muscle tissue becomes more soft and flexible, so it can adapt to extra weight and distension happening in your abdominal area. It all sounds quite normal, and it absolutely is. However, things involving pain in the back and joints tend to happen as well, and are often also categorized as "physiological" and transitory. Pain is not something you should tolerate, especially during and after pregnancy while stress is out of the question. My team here at Evolve physical therapy in Brooklyn can assure you that there is much that can be done to make your pregnancy as painless as possible.
Physiotherapy for Back Pain
The lower back and joint system are where the pain is most likely to occur while carrying a baby. This usually happens around the 5th month, followed by an increase in body weight. Some of the other contributing factors would be:
Sitting a lot, or sleeping in a non-physiological position
Laxity of ligaments in pregnancy
Increased pressure on lower extremity nerves caused by the enlargement of the uterus
Distension of the deep abdominal wall
Of course, not all of these problems happen to every single pregnant woman. But still, the main rule I always follow in this particular case is that exercise is our best friend in ensuring a more comfortable postpartum period. In that case, I suggest we get down to working out!
Relieving postpartum back pain is one of our main goals here at Evolve. You can expect one of our therapists to lead you through an individual postpartum workout plan consisting of carefully selected exercises to cover every critical region.
Strengthening your core is something your body will be most grateful for because weakness in the abdomen automatically means weakness of the spine stabilizing system. With nothing to hold your vertebrae, lower back pain is imminent. However, that is something we can and will change.
Our next stop will be mending the abdominal separation, also known as diastasis recti abdominis. During pregnancy as your abdomen distends, and connective tissue or linea alba that connects left and right side of the rectus abdominis muscle becomes stretched and become thinner. This allows the abdominal muscles to stretch as well and make room for the baby. Sometimes this separation in your abdomen spontaneously retreats after giving birth, but there are cases that demand physical therapy treatment. This is where we jump in, offering you the opportunity to try out our postpartum rehab program at Evolve!
Manual therapy as a Healing Approach
Manual therapy consists of applying specific techniques and skills such as joint manipulation and mobilization, as well as methods by which a physical therapist evaluates and treats soft tissues and bone structures. The primary goal of manual therapy is to reduce pain, increase mobility and eliminate inflammatory changes. This will, of course, result in better blood circulation in that region as well, ensuring much quicker convalescence in your postpartum period!
Manual therapy techniques can be used as a multi-modal approach, and we should always strive to combine them with other kinesitherapy and proprioceptive techniques. Many elements of this healing method require certain expertise, and that is why you should consider consulting one of our team members here at Evolve physical therapy.
How can strength training help me in the postpartum period?
Just when you think you're out of the woods you realize that there are loads of things waiting for you on the other side, and it's not going to be easy getting them back like they used to be. Like I said in the beginning, exercising at this point may feel over overwhelming after all you've been through, but it is your one-way ticket to feeling and looking healthy and functional once again. It will benefit you greatly, and help you to do the following:
Reestablish normal breathing patterns: In the postpartum period, paradoxical breathing can occur and gentle, steady breathing exercises and kinesitherapy is just what you need to get back on track.
Strengthen your deep pelvic floor: In order to prevent unpleasant incontinence episodes, muscles of the pelvic floor should always remain on top of their function and serve as a steady foundation for your urogenital tract and pelvic organs. To ensure all of this, we offer you to join us at Evolve and follow a workout plan devised by one of our team members that will help you in cases like this.
Improve stability of your lower back: We already talked about the importance of spine stability through pregnancy and it is equally important for it to stay stable and healthy after your postnatal rehabilitation. Again you can consult one of our therapists, and enroll in our postpartum rehab program that can be designed according to your needs!
Work with the Evolve Team for Physical Therapy After Pregnancy
There is absolutely no need for you to feel additionally exhausted and in pain because of a few bumps on the road. With the right amount of attention and work, everything can become the way it used to be. So come and join us so that we make sure you fully enjoy your newest phase of life. Oh and, congratulations!
Manual Therapy- A Physical Therapy Technique
Forget about the daily pain and discomfort! My team and I can take you through a series of exercises to increase your strength and flexibility. We can target any affected soft tissues and help you regain mobilization.
Manual Therapy for Pain Relief
What is Manual Therapy?
Manual Therapy is a very effective hands on approach that is used for the treatment of muscles, ligaments, and joints. A physical therapist can target any areas of pain or discomfort that you may have with specialized movement and exercises that are utilized to strengthen weak muscle groups and improve your mobility. People who suffer from back pain, neck and shoulder pain, headaches and orthopedic conditions can benefit from this hands-on method.
How can manual therapy be utilized to help manage chronic pain?
Get your life back with Manual Physical Therapy at Evolve!
Soft Tissue Mobilization: This type of treatment was created to improve mechanical movement as well as to restore a patient's range of motion. Depending on what areas of the body have been affected during your accident or injury, your therapist will apply various amount of pressure to break down any adhesion that may have formed.
Joint Mobilization: If your joins are limiting your range of motion, your physical therapist may use this method to help improve your mobility. The motions used in joint mobilization will strengthen surrounding tissue of the affected joints and can allow you to gain a normal range of motion as well as decrease pain.
Strain and Counterstrain: This method is commonly used to target and treat muscle spasms that occur in the body. Erase pain and reduce spasms with this hands-on technique.
Muscle Energy Techniques: Treat dysfunctional joints with this type of treatment that uses muscle contractions to relax and lengthen your muscles. It can also normalize the motion of your joints.
You can learn more about Evolve’s manual therapy services here.
Can this method help you with daily muscle and joint pain?
Are you dealing with everyday pain in your muscles and joints? Manual therapy may be the right choice for you. At Evolve, we want to help you begin your journey to healing and teach you how to fight back against daily muscle and joint pain. Schedule a consultation with us today!
Could you reap the rewards of manual therapy?
If you are still unsure about the wonderful benefits of manual therapy, here are a few other conditions that this type of treatment has been proven to help.
Hip & Knee Replacement: Have you recently had a hip, knee, or even joint replacement? Manual therapy can assist you with promoting regular muscle and joint movement, and it can help you get back to your daily routine faster.
Arteritis/Osteoporosis: Do you suffer from arthritis or osteoporosis? The methods used in a manual therapy treatment plan can help you to cope with pain management.
Headaches: Do you suffer from frequent headaches? People who get tension headaches and migraines can also benefit from manual therapy services.
TMJ: If you have temporomandibular joint dysfunction, a condition that limits the movement of the jaw, you may be a great candidate for manual physical therapy. Our therapists can assist you with pain management for your TMJ.
Fibromyalgia: Chronic pain and fatigue are the most common symptoms of fibromyalgia. While there currently is no cure, a skilled physical therapist can help you to improve mobility and to reduce daily pain.
Manual Therapy Services You Can Rely on with Lou Ezrick, Evolve
These conditions along with many others can benefit from the hands-on approach used in manual therapy practices. If you or someone you know has chronic joint or muscle pain, don’t hesitate to reach out to our team today to start reducing pain and regain your mobility.
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!
Multiple Locations!
