Physical Therapy for Concussion Injuries

Concussions and Physical Therapy

It is not well known that patients who have had concussions can and should be treated by a physical therapist. It used to be thought that the only way to treat a concussion was with rest. However, a lot of research has emerged recognizing the effectiveness of PT on treating this injury. Physical therapists are an integral part of the multidisciplinary team of health care professionals that provide concussion management. 

Concussions are classified as a minor traumatic brain injury and make up 80-90% of brain injuries. They usually occur from a direct blow or jolt to the head or body. It is important to seek medical care if you suspect that you’ve sustained a concussion. After suffering from a concussion some symptoms you may experience include headaches, trouble concentrating, fatigue, drowsiness, dizziness, sensitivity to light and/or noise, diplopia (double vision), feeling mentally foggy or slowed down.

Rest is the most important consideration in early rehabilitation. The majority of concussions resolve independently with little to no symptoms after 7-10 days. If symptoms are still present after that time frame, your doctor may recommend physical therapy. A physical therapist will work closely with your referring doctor to help you get on the road to recovery. They will examine and evaluate you to establish a diagnosis, implement their plan of care, and monitor you to determine when you can return to your daily activities or sport. Your therapy plan will consist of treatment focused on determining the root of your symptoms as well as reducing their presence.

There are a number of clinical profiles under which your symptoms can be associated with. These are:

• Vestibular- disruption of the central vestibular system

• Oculomotor- disruption of the brain’s coordination of visual system and input, which can not be treated with PT.

• Cognitive fatigue- worsening of problems throughout the day

• Post-Traumatic migraine- which your PT will refer you to a medical specialist for

• Anxiety/Mood- changes in mood

• Cervical - neck pain, numbness, tingling, headache

During an initial assessment, a comprehensive exam will evaluate your symptoms, cognitive function, neuromotor skills, vestibular/oculomotor system, and psychological status. The goal of the initial exam is to rule out any emergency conditions that can not be treated with physical therapy. Some questions that your PT may ask you will include information about the injury, initial signs, symptoms, and severity, orientation to place and time, cognitive function, balance and motor coordination. Your therapist will ask you about the symptoms that you are currently experiencing, and may use scales to measure them objectively. They will also administer a neurocognitive assessment focused on memory, attention, processing speed, and reaction time. Your therapist will assess your balance and gait using tests and measures, as well as your vestibular system status. A psychological assessment may be administered as well for patients experiencing changes in mood, anxiety, stress, or other emotional issues. This information is important in order to determine the patient’s prognosis.

Once you are cleared for therapy and your goals are clear, you will come in for a comprehensive follow up.

Common treatments that you can expect at a physical therapy sessions include:

• Prescribed rest: this is beneficial to protect the brain from further injury and lessen disruption of cellular function. This is especially beneficial for patients with more severe signs and symptoms. However, active rehabilitation may be more effective for patients with chronic symptoms.

• Sleep program: 33% of patients experience sleep disruption. Patients should be on a healthy sleep program to promote recovery and limit development of a sleep disorder.

• Active therapy: this has been associated with improved outcomes, as it increases neuroplasticity, or the brain's ability to form new connections.This may include neck and back stretching or strengthening exercises, or soft tissue work.

• Vestibular therapies: dual gait and dynamic movement activities, gaze stability exercises, sensory organization exercises.

• Oculomotor therapies: pencil push ups, ladder beads, shifting focus based on distance

• Cognitive fatigue: patients may be advised to complete cognitive and physically demanding tasks early in the day

In order to return to activity your PT will make sure that you are asymptomatic, back to baseline for cognitive, balance or other impairments, and asymptomatic following exertion. 

Our physical therapists stay up to date on relevant research regarding rehabilitation techniques for treating concussions. They will work to build you a program to help you get back to your daily activities with confidence. Call to Schedule an Appointment- 1-718-258-3300

About Evolve Physical Therapy in Brooklyn, NY-

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!
1-718-258-3300
https://EvolveNY.com

Evolve Physical Therapy: End of Year Insurance Updates!

Evolve Physical Therapy Year End Update In Regards to Health Insurance…Maximizing Your Health Benefits Before the End of 2020

Finally, 2021 is just around the corner! But don't be so quick to bring 2020 to a close without maximizing your health benefits.

We want to remind you to take advantage of any unused insurance benefits. Make sure to use all available benefits to complete any outstanding treatment, preventive or maintenance Physical Therapy sessions. Almost all plans reset on a calendar year, this means any applied deductible amounts, Out of Pocket Max, or visits allowances and even unused FSA plans dollar amounts do not rollover to the next benefit year.

“So, Use ‘Em or Lose ‘Em!”

2020 Benefits you might be losing out on:

1. Losing out on your Insurance Deductible? – Your deductible is the required amount of money paid for health services before your medical insurance starts contributing full or partial amounts for your health services. If you already paid your deductible, but only came in for therapy once, you are not “getting your money's worth”. Your deductible starts again each new year.

2. Losing out on your Co-Insurance? - Co-insurance is a percentage of the amount of money that the health insurance company will contribute towards your Physical Therapy sessions. For example your insurance plan may have a coinsurance of 80%/20%, meaning they will cover 80% of your cost for therapy leaving you with a $20 financial responsibility.

3. Losing out on FSA Dollars? - Use Your Existing flexible spending account (FSA) Contributions – Another great reason to schedule a Physical Therapy appointment before the end of 2020 is to spend any remaining balance in your flexible spending account (FSA). This is an account that you establish through your employer, and that you may have elected to have some of your pre-tax pay put into. Use it or lose it: If you don’t use all your FSA by the end of the year, you’ll lose them. If you have a Health Spending Account (HSA), now is the time to schedule treatment so your co-payment amounts can be applied to this year’s deductions.

4. Losing out on lower Premium Rates? - As you’ve heard on the news, most premiums are going up – Through your insurance provider, you currently have health insurance premiums every month, therefore you should be using your benefits. Even if you don’t have any immediate pain or issues, you and your family should always have treatment sessions and screenings periodically looking for early signs of imbalance, postural changes, arthritis etc,.

5. Fee Increases or Substantial Changes in Coverage– 2020 there are a lot of changes happening to our health care system and coverage. Therefore, use your benefits before the end of 2020, as there could be fee increases or a reduction in services covered under your current plan.

We’re ready to help you move healthier & happier in 2021! Click here for more information about our physical therapy services

Call us today to schedule your appointment! 1-718- 258-3300

Happy Holidays!

EVOLVE PHYSICAL THERAPY, 3319 AVENUE N, BROOKLYN, NY, 11234 | (718) 258-3300 | FRONTDESK@EVOLVENY.COM

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

How Physical Therapy Can Help Reduce Opioid Abuse

Can you guess the most common reasons people seek health care?

If you guessed that it's because of pain that they are experiencing, you are correct. Unfortunately, one of the most common ways that this is dealt with is via prescribed opioids. In 2017 this problem became extreme and the US declared the opioid crisis a “public health emergency.” The numbers of people abusing and overdosing on prescription pain medications has seen a dramatic increase between 2013-2017, and it is considered to be a national epidemic. In 2017, the CDC stated that 130 Americans die daily from opioid overdose. In addition, they stated that there is high quality evidence supporting exercise as part of a physical therapy treatment program for distressing issues such as low back pain, hip or knee osteoarthritis, or fibromyalgia.

Research has shown that patients who started physical therapy earlier were able to prevent acute pain from becoming chronic pain. A study that was conducted in 2018 found that an early physical therapy visit was associated with reduced risk for long-term opioid use.

When a PT works with a patient who is in pain, they use tests and measures to determine the causes of that pain and to assess its intensity, quality, and physical characteristics. Once the pain drivers are identified, and the patients goals are clear, the PT will design a treatment program personalized for the patient. They will combine the appropriate techniques in order to address the contributors to the pain. Some of these techniques include exercise, manual therapy, stress management, sleep hygiene, and pain neuroscience education.

Let's dive into these techniques a bit deeper to learn about how PT can help reduce opioid abuse:

Exercise. Studies have shown that people who exercise regularly actually experience less pain. Your physical therapist will work with you to create a program that addresses impairments and  deficiencies that may lead to pain.

Manual Therapy. This is a hands on approach that involves the manipulation of joints and soft tissue in order to modulate pain, regulate swelling and inflammation, and even improve mobility. 

Stress management. Your physical therapist may utilize techniques such as mindfulness, relaxation, and visualization to help patients reduce pain and improve their quality of life.

Sleep hygiene. It is common for those who have chronic pain to also present with sleep disturbances. There is evidence that shows that sleep deprivation can increase sensitivity levels and contribute to increased stress and pain. Your PT can educate you on the importance and implementation of sleep hygiene to help manage chronic pain. 

Pain neuroscience education. Your PT may educate you about the physiological processes that happen in our bodies when we feel pain. This understanding can be empowering and help our patients on their path to conquering chronic pain. 

Physical therapists at Evolve treat pain through movement, patient education, and hands on care. We stand by increasing physical activity to treat pain and also reduce your risk of other chronic diseases. Pain is personal, but treating pain takes teamwork. When it comes to your health, you have a choice, and we encourage you to choose wisely. Choose more movement and better health. Choose physical therapy! Call us to make an appointment: 1-718-258-3300

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 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

Elbow Pain?

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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Are Your Hips Bothering You?

Are Your Hips Bothering You? 

Causes, Symptoms, and PT Treatments for People Living with Hip Pain

There are a variety of diagnoses that can be the cause of your hip pain. It can come from wear and tear, overuse, bone injuries, and many more causes. The way your hip pain presents will depend on what exactly is going on. This article will break down the causes, symptoms, and treatments you can expect during a physical therapy treatment.

Let’s take a look at what the hip joint is and what it does:

The hip is a ball and socket joint which is able to move in many directions. These include flexion and extension, internal and external rotation, as well as abduction and adduction. While this joint is one of the largest in the human body, it is subject to damage and overuse. Hip pain is commonly the result of a muscular issue (muscles & tendons) or a skeletal issue (bones).

Many diagnoses that are discussed in this article are the result of a movement disorder. When the joint mechanics are not functioning ideally, it eventually leads to microtrauma and pain. What separates a good PT from a great PT is that a great PT will address pathomechanics (the way you move) in order to fix the anatomy that is dysfunctioning. Some treatments to help correct movement disorders include:

• Joint mobilizations

• Therapeutic exercises to target specific muscles and increase stability

• Stretching to lengthen or reduce tone in specific muscles

• Education on posture and positioning in order to facilitate the healing process

Physical therapists don’t treat “hips”, they treat movement disorders! However, it is helpful to know the diagnosis caused by this. Below we will briefly discuss the most common disorders of the hip, as well as some treatments one may expect from a physical therapy session. 

Osteoarthritis (OA) : This is the loss of cartilage in the joint which may lead to pain and loss of function. OA is found in up to 25% of adults ages 55+. It can be caused by genetics, trauma, obesity, as well as poor biomechanics. OA usually presents as achy or sharp pain that increases with activity in the buttock, groin, thigh, or knee. It may become stiff with inactivity, especially first thing in the morning. When hip OA progresses to a certain degree, surgery may be indicated. Physical therapy is a great way to manage hip OA in order to prevent or prolong the need for surgery. When you come in for an appointment your PT will guide you through exercises and stretches as well as education on posture and positioning. 

Hip Impingement: Abnormal friction between the ball and socket causing damage to the hip joint or the structures that get caught in between. A hip impingement may be accompanied by pain in the groin after walking or prolonged sitting. Pain may also be felt in the low back, SI joint, buttock, or side of the hip. Continued friction without treatment can cause further damage to the musculature as well as the labrum. Activities like running and cycling, and even light stretching should be avoided when a labral tear is suspected. Your PT will guide you through the proper exercises that should be performed. Some of these may include mini squats, glute bridges, and clams.

Labral Tear: A tear along the ring of cartilage located on the outside rim of the hip joint. A tear may be the result of the joint being stressed in a rotated position. It is common for the pain to be sharp with a clicking, catching, or locking sensation. The pain is mainly in the groin but can also be in the buttock region. There are tests that a physical therapist can do to determine whether or not they suspect a labral tear. During your treatment you can expect low-intensity exercises that activate muscles of the hip and core such as monster walks and dead bugs. With this diagnosis, it is key to stay active with exercises that do not cause pain. 

Muscle Strain: A pulled muscle can result from a trauma such as a fall, sudden twist, or a pulling muscle or tendon. It can also result from poor biomechanics, overloaded muscles that can no longer compensate for weak primary muscles, or muscles that are fatigued and not working well. A muscle strain may lead to swelling, bruising, soreness, stiffness, and limited range of motion. When you come in to heal a pulled muscle a PT will treat the cause first, which can be a muscle imbalance or poor biomechanics. Then they will promote healing through education to avoid certain motions based on your stage of healing. Finally, they will address pain through the use of modalities such as ice, ultrasound, or electric stimulation. 

Tendinopathy: This is when the tendon of a muscle becomes irritated and becomes damaged. Tendinopathy is most commonly due to overuse, beginning a new exercise program, or increasing a level of exercise too quickly. The tendon is not accustomed to the new level of demand and this new input may cause damage. If you have a tendinopathy you may see warmth and redness, swelling near the tendon, or feel some tenderness. You may also notice a loss of strength in the affected area. Some treatments that you may expect during a physical therapy session will include cross friction massage to increase blood flow to the area or eccentric exercises, depending on the stage of damage.

Bursitis: Bursitis is the inflammation of a bursa, which is tissue that prevents friction between two surfaces. It is a vague diagnosis usually caused by repetitive movement or prolonged or excessive pressure. Bursitis usually feels a lot like tendinopathy and is best treated by getting to the root of the movement disorder causing it, as determined by your PT. 

Peripheral Nerve Entrapment: This is the impingement of a nerve as it passes through certain structures. Symptoms of a nerve entrapment vary greatly depending on the nerve that is affected. These are some of the most common symptoms: radiating pain, numbness and tingling, a burning sensation, and weakness. Some treatments for this may include soft tissue therapy around the nerve, strengthening of certain muscles to decrease compression and taping in order to take pressure off of the nerve. Good recovery is achieved with the vast majority of patients, however the amount of time it takes to treat varies. 

A physical therapist at Evolve can help you get on the road to healing your hip pain. Our therapists do not just treat symptoms, but we get to the root of the cause. We strive to enable our patients to live pain free, and prevent the recurrence of related issues. Click here to find out more information about physical therapy for hips

Call us to schedule an appointment- 1-718-258-3300

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 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

Follow Us Socially!

• https://twitter.com/pt_evolve_ny

• https://www.facebook.com/evolvephysicaltherapyfitforlife/

• https://www.instagram.com/evolvefit4life/

• https://www.linkedin.com/company/evolve-physical-and-occupational-therapy-and-sports-rehab/

• https://www.pinterest.com/evolveny/

• https://g.page/EvolvePhysicalTherapyBrooklyn/

• https://www.youtube.com/channel/UCydiv7YufCJ1hlNglcVOW9w

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.

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!

1-718-258-3300

https://EvolveNY.com

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:

• 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!

1-718-258-3300

https://EvolveNY.com

Evolve Physical Therapy in Brooklyn Promotes Nathan Kind to Clinical Director of Marine Park Location!

Nathan Kind Promoted to Clinical Director at Evolve Physical Therapy in Brooklyn

Brooklyn’s premier physical therapy clinics, Evolve Physical Therapy, is pleased to announce the internal promotion of one of their own physical therapists to clinical director of their Marine Park location.

Nathan Kind has been with the Evolve Physical Therapy family for over 3 years, working his way up the ranks, promoted to the director of the exclusive Rock Steady Boxing program for Parkinson’s Disease, doing all of this while earning his Doctorate in Physical Therapy from the College of Staten Island in 2017.

With an extensive history in martial arts, Nathan learned at a young age the importance of self-discipline and physical health contributing to one’s overall well being. As such, Nathan Kind has proven time and time again that he is a driven, passionate person, caring deeply for anything he does and anyone he comes in contact with.  

For more information about Nathan Kind and other team members (a.k.a. Family members) at Evolve Physical Therapy, please visit- https://evolveny.com/team 

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 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.

Got Pain? Schedule a Consultation Today! Walk Ins Welcome.

Multiple Locations!

1-718-258-3300

https://EvolveNY.com 

Got Shin Splints?

What Are Shin Splints

Shin splints, or medial tibial stress syndrome, is definitely not pleasant, but is treatable. This is a problem that is found due to a sudden increase in exercise, especially in runners, dancers, and military recruits. The term “shin splints” is used to describe pain along the inner edge of the tibia, or shin bone. Some people find relief with simple home remedies while some require more care and attention.

Shin splints indicate inflammation of the muscles, tendons, or bone tissue around your tibia. The pain you feel would be at the site where the muscles attach to the bone. The pain may be sharp or dull, may be present during and after activity, and may be tender to touch. Many athletes have recalled their coaches having them work through the pain, and that is some bad advice. If you suspect that you are experiencing shin splints, stop your activity to prevent further damage. Be sure to avoid activities that bring on the pain.

What can I do at home?

Rest: This injury most likely is the result of overuse. Be careful to refrain from any activities that bring on your symptoms. Try alternative low impact exercises such as swimming, using the elliptical, or cycling. 

Warm up & cool down: When you are engaged in your low impact activities, be sure to include a warm up and cool down period at the beginning and end of your sessions. This is important to protect your muscles, tendons, and bones against further injury. 

Ice & Compression: Ice the area for 20 minutes, a few times daily. You can pair this with wearing a compression wrap or leggings. 

Calf Stretch: This may provide some temporary relief. Start by stepping your left leg forward with your knee bent and foot flat on the floor. Extend your right leg straight back, placing your heel flat on the floor. Make sure to keep your right leg straight. Lean into the wall until you feel the stretch in the right calf. Hold for 90 seconds and switch legs.

Wear supportive shoes: Get some athletic footwear that offers extra support.  This is only going to be helpful in the short term and will not heal the root of the problem, but it will temporarily help reduce stress to your tibia bone. 

Getting to the source

You most likely are experiencing this pain due to a change in your physical activity routine. If you have recently increased your frequency, intensity, volume, or duration, consider scaling it back when you return back after the healing process. You also want to make sure that your sneakers are not worn out. 

When you come in for physical therapy your PT will evaluate you to determine the source of the problem. They will ask you for a subjective history of your past medical history, medications taken, your daily activities, and your exercise routines. This information will help them gain the information they need to treat your shin pain. They will also be able to rule out certain issues like stress fractures, that do not respond to PT. The most common source of shin splints is tendinitis of the anterior tibialis muscle.

Some Shin Splint treatments that You may encounter at a PT session may include:

• Flexibility exercises

• Soft tissue work

• Therapeutic exercise such as calf raises and single leg balance exercises

• Guidance to progressively build up to your desired fitness level

• Education on proper athletic footwear and how to pick out a shoe for yourself

• Ice and compression to ease pain and swelling

Shin splints got you down? Call us to schedule an appointment today. Our physical therapists will evaluate you to determine the source of your shin pain and help you make a physical therapy plan to get back to doing what you love. Call: 1-718-258-3300

About Evolve Physical Therapy-

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!
1-718-258-3300
https://EvolveNY.com

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PT and Fibromyalgia

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!

1-718-258-3300

https://EvolveNY.com

Can Physical Therapy Help With Rheumatoid Arthritis

Physical Therapy & Rheumatoid Arthritis

The word arthritis is an umbrella term used to describe painful and swollen joints. According to the World Health Organization (WHO), there are over a 100 types of arthritis, but one of the most common and a leading cause of disability, is Rheumatoid Arthritis.

What is Rheumatoid Arthritis?

Rheumatoid arthritis (RA) is defined as a long-term and progressive disease that mostly affects the joints of the hands and feet. It is also described as an autoimmune disorder, where the body attacks itself and causes the injury and swelling within the joint. This happens when the immune system fights healthy cells and mistakes them as foreign invaders. Doctors also say it is a systemic disease, which means it can affect the whole body.

R.A. Symptoms and Common Complaints

The most common symptom of RA is joint swelling, leading to the most common complaint, pain and loss of function. Since it is labeled as a systemic disease, it can affect more than one joint and become bilateral during a flare up. It usually affects the hands and feet first, but can also progress to big joints like the hip and knee, making it difficult for a person to stand or walk. Other signs of RA include:

1. Joint deformity, especially in the tips of the fingers or toes

2. Fever and a general feeling of being unwell

3. Sudden loss of function and mobility due to severe pain

It is difficult for a doctor to diagnose RA in its early stages, but it is imperative to start treatment and physical therapy once a diagnosis has been made. When you consult a doctor, you will likely undergo several tests to confirm if you have RA. There are numerous other types of arthritis, so your doctor will follow diagnostic criteria to be certain of your diagnosis. Your doctor also has to make sure to distinguish it from other conditions such as gout or osteoarthritis, as those need different management. A proper diagnosis will entail the appropriate treatment for you.  

Physical Therapy for Rheumatoid Arthritis

Rheumatoid Arthritis runs in the long term, meaning it will have relapse and remission phases. Physical therapy teaches you how to manage your symptoms whenever they are present. It also teaches you ways to protect your joints so that they can be preserved and prevent damage as much as possible. When symptoms are not present, the goal of therapy is to maintain and improve the status of your joints and muscles.

Physical therapists make use of hot and cold compresses to relieve joint pain and lessen swelling. When there is excessive swelling, massage and other manual therapy techniques are used by therapists. You will be given range of motion exercises, requiring you to move the affected joint gently within a certain degree. If you are able to tolerate it, simple and gentle strengthening exercises called isometrics are taught. These exercises are used to maintain the integrity of the muscles around the affected joint. Immobility is one of the disabling causes of RA. To prevent this, light aerobic activities is given to a patient. Frequently, bicycles or ergometers are used for this exercise.

Physical therapists will also teach you how to move about your home and in any environment. For example, if the RA affects your knees it may be difficult for you to climb the stairs or hop in the car. Your therapist may recommend an assistive device, and teach you efficient ways to get around without getting tired or feeling pain.  

Rheumatoid Arthritis Home Remedies

Here are some strategies to help manage RA symptoms:

1. Rest during a flare up, while still moving at a tolerable pace.

2. Strive to have a balanced diet of fruits, vegetables and meat to help maintain good weight so as not to stress the joints.

3. Applying heat or cold to painful joints to decrease swelling. This will help you maintain your mobility.

4. Exercise when you are in remission, or when symptoms are mild. Your muscles can get affected easily during a relapse, so it’s important to keep them healthy and in good shape.

The Takeaway…

Rheumatoid arthritis is a chronic and painful condition that can easily make it difficult for you to perform your daily tasks. It is important to consult a physical therapist once symptoms arise. The earlier you get into arthritis physical therapy, the easier it is to cope with this condition. 

Click here to find out more information about our RA physical therapy services

What is Pelvic Floor Physical Therapy?

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:

1. You need to take several trips to the bathroom either to urinate or defecate in a short time span.

2. You stop urinating even though you feel as though you have not completely emptied your bladder

3. Pain in your lower back that is not musculoskeletal or orthopedic in origin

4. Painful urination 

5. 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:

1. 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)

2. 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:

1. 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. 

2. Tighten or contract your muscles for 2 to 3 seconds then relax and release them for the next 5 seconds. 

3. Repeat this exercise 10 times while lying down. And then, do the exercise three times a day (morning, afternoon and night)

4. 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!

1-718-258-3300

https://EvolveNY.com

Preventing Back Injuries and Back Pain With Back Exercises

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:

1. 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. 

2. 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!

3. 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

https://EvolveNY.com

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. 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:

1. 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. 

2. 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. 

3. 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.

1. 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.

2. 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. 

3. 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?

1. 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. 

2. 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. 

3. 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: 

1. 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. 

2. 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.  

3. 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. 

4. 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! 

5. 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!

1-718-258-3300

https://EvolveNY.com

Got Knee Pain?

Physical Therapy for Knee Pain

Who hasn’t experienced knee pain? It’s such a common complaint, anyone, young or old, athletic or sedentary, has probably experienced pain in at least one knee. Knee pain can be caused by an injury - such as a fracture or a torn ligament. Or it can be because of a biomechanical issue such as a tight hip or a flat foot. Medical conditions can also result in knee pain like arthritis and gout. The good news is, research and studies have shown that exercises and some home remedies are proven effective to prevent and minimize knee pain. 

What can possibly cause your knee pain?

The knee is a complex part of your body. In fact, it is the largest joint in the body. It is made up of two bones to make up two joints that allow stability and flexibility to your body, while also being able to maintain a high amount of pressure from standing and carrying your weight. It is also made up of ligaments that further help in stability, and menisci that helps even out the weight of the body and reduce friction when bending and straightening the knee. Your knee pain can be because of three things:

Acute injury - such as fractures, ligament tears and meniscal tears. 

1. Ligament tears - the most common torn ligament in the knee is the Anterior Cruciate Ligament (ACL). The ACL keeps the lower leg from sliding in a forward direction and prevents the knee from shifting during quick side to side motions. It is usually torn and injured when there is a direct blow to the knee or a sudden twist in the leg. Athletes involved in contact sports, and anything that involves high-velocity movement, is at risk for this injury. Recovery time takes up from 6 months to a year. 

2. Meniscal tears - menisci are our shock absorbers. They can be torn along with the ACL when there is a sudden twisting motion. The most common one affected is the medial meniscus which is found in the inner part of the knee. When another ligament, the medial collateral ligament is torn along the medial meniscus and ACL, the patient is diagnosed to have the unhappy triad of the knee. This is considered as a severe injury and mostly needs surgery. Recovery time can take up between 6 months and a year. 

3. Fracture - a fracture is any break in the continuity of the bone. Being an athlete involved in contact sports is a huge risk but other causes of a fracture are falls and vehicular accidents. A stress fracture or a broken bone requires a significant amount of force to happen, though.

Knee pain can also be a result of existing medical conditions like

1. Arthritis - there are over a hundred kinds of arthritis, but they all can affect your knee. Aside from knee pain, swelling and inflammation are common signs of arthritis. Osteoarthritis is the top cause of knee pain after age 50.

2. Osgood-schlatter disease - a medical condition usually seen in the young. It is especially common in teenagers and the pain comes and goes. Good exercise as maintenance treatment can prevent pain from recurring.

   Patellofemoral pain syndrome is an umbrella term used to describe knee pain that has no concrete origin. It also describes pain caused by mechanical problems like:

   1. Muscle imbalance or joint malalignment between the hip and knee - our lower extremity is called a closed kinematic chain. If there is a problem with the hip, it may manifest as knee pain. If there is a problem with your feet, it may manifest as knee pain. This happens because the hip, knee and ankle/foot are all connected and affect each other when we are standing, walking or running. 

   2. Tight iliotibial band - your iliotibial band is attached to the outside of your hip to the outside of your knee. When this band of tissue is tight, it pulls the kneecap to the side and causes pain because of malalignment.

Most knee pain causes can be addressed by physical therapy and diligent exercise. However, it can also be the cause of surgery. Knee surgery can either be a knee arthroscopy or a total knee replacement. An arthroscopy involves inserting a camera and small tool to correct injuries like a ligament or meniscal tear. Total knee replacement involves opening up the whole joint and replacing the two bones that make up the knee. This surgery is usually for more advanced conditions, such as arthritis.

Physical Therapy and Knee Pain

Before you go to any form of exercise, your physical therapist will thoroughly assess you. The knee is a very complicated joint and as we mentioned, pain in the knee does not always mean that the knee is the issue. It can be because of other joints such as the hip, ankle, or even your back!

Your PT’s assessment

Your first session is usually allocated for an assessment and evaluation, here’s what you can expect:

1. Gait Analysis - your physical therapist will likely analyze the way you walk. He or she will check how your knee pain affects your ambulation and will determine if you need assistive devices to relieve your pain. 

2. Range of Motion and Muscle Testing - your therapist will also check your flexibility and strength. Remember that the root cause of some mechanical problems that cause knee pain are tightness and muscle weakness around the knee.

3. Balance Assessment - pain in the lower extremities will likely affect your balance. This is because your body’s priority is to protect the painful area. Unconsciously, you are avoiding putting weight on your painful knee and this will probably affect your balance. Your balance should return to normal when the pain goes away.

4. Special Tests - there are specialized tests that PTs are trained to use. This is to check for injuries within the joint without the need for imaging. This can be painful but your PT will only perform what is necessary.

What exercises should you expect?

1. Quad sets and straight leg raising - an exercise for the quadriceps, the set of muscles that directly controls your knee joint. This is an easy exercise but can be quite tiring when done for the first time and when there is still pain present. 

2. Hip and core strengthening - to take load off of the knee, your body needs a bit more stability and strength. Exercising your hip and abdominal muscles helps establish a good core. 

3. Stretching - your muscles have tightened up because of the knee pain. This is a natural response of your body because it will need to protect itself. Tightening your muscles is sort of like increasing your knee stability

4. Balance exercises - your balance should return to normal after eliminating the pain, but your body might not bounce back as soon as possible, so it’s still important to practice and challenge your balance. 

   How to prevent knee pain

   1. Maintain good body weight - remember that your knees carry a lot of your body weight when standing, walking, running, jogging or just any bit of activity that doesn’t involve sitting down. Maintain a body weight that is appropriate for your age and height to prevent acquiring knee pain. 

   2. Invest in good shoes - sometimes when there is a problem with your foot, your knee takes the blame for it. Whatever happens to your ankle and foot affects your knee, so invest in a shoe that provides good stability to your arches!

   3. Keep your core muscles strong and stretch - this is to avoid any mechanical issues to begin with. It will be hard to maintain a good exercise routine but remember that prevention is always better than surgery!

   4. Avoid kneeling on hard surfaces - or if you must, use knee pads for protection. 

Any physical therapist is well versed and trained in treating problems of the knee. Do not hesitate to ask your doctor for a referral!

For more information about knee physical therapy, visit-

https://evolveny.com/blogposts/2018/1/8/about-your-knee-pain-and-how-to-reduce-symptoms

About Evolve Physical Therapy-

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!

1-718-258-3300

https://EvolveNY.com

Considering Shoulder Physical Therapy?

Shoulder Problems and Physical Therapy

One area that Physical Therapy can address is your shoulder pain. Shoulder pain is not as common as back or knee pain, but it still happens. 

The shoulder joint is a complex mix of structures composed of three bones, the humerus, the small clavicle found on your chest, and the scapula found on your upper back. It has many ligaments and muscular attachments that help it connect to the chest and upper thorax. The shoulder is an extremely mobile joint, allowing us to reach up, down and to the side. However, since it is mobile, the stability of the shoulder joint has always been an issue and is frequently the cause of shoulder pain.

What can cause shoulder pain?

Causes of shoulder pain can vary and may include simple reasons like poor posture and alignment, or something serious such as a shoulder fracture or injury. Let’s talk about the most common causes and diagnosis of shoulder pain.

1. Frozen Shoulder - Also medically called the Adhesive Capsulitis. Small, stone-like calcium deposits grow in the shoulder joint causing it pain and to “freeze”. The person affected with frozen shoulder will feel pain even while resting, and this will prompt the individual to be extremely careful and not move the joint at all, which will only worsen the condition. Adhesive Capsulitis has three stages, the first stage (called the Freezing Stage) being the most painful and where you will lose most of your range. The second is called Frozen Stage, in which there is less pain, but a stiffness has developed. And the last stage, called the Thawing Stage, where lots and lots of stretching and joint mobilization should occur as you try to regain your shoulder range of motion. Persons with this condition will complain mostly of extreme pain and the inability to reach over their heads. 

2. Biceps Tendonitis - the bicep is the muscle found in front of your arm. It works a lot during the day, reaching for things on your desk or around your home. Since this muscle does a lot of work every day, its tendon is at risk of inflammation from overuse. Inflammation also happens when the tendon rubs against other ligaments or bony structures within the shoulder complex when a person has bad posture. With tendonitis, the person must try to increase muscle strength and maintain proper postural alignment to prevent it from recurring.

3. Rotator Cuff Impingement - The rotator cuff is a group of four muscles that help give both mobility and stability to the shoulder. These muscles are actually found in your back, and their tendons travel and extend to your shoulder, passing underneath a bony prominence of your shoulder blade. Because of its anatomy, the rotator cuff tendons are at risk of being impinged by bony prominence. When impingement occurs, it can lead to inflammation of the tendons. Both of these conditions lead to shoulder pain. In physical therapy, the goal is to increase the space where your rotator cuff passes through to prevent impingement and tendonitis. 

4. Rotator Cuff Tear - in severe cases, the rotator cuff is not only inflamed, but torn. If the rotator cuff is torn because of an accident or injury, you may experience extreme pain and sudden weakness. When it is because of chronic repetitive strain and rubbing, you gradually feel the pain and muscle weakness, until you notice difficulty doing normal activities, such as reaching overhead, combing your hair or putting on your clothes. Sometimes, a rotator cuff tear may need surgical intervention. 

Physical Therapy Treatment

All of the conditions mentioned that produce shoulder pain can be managed by Physical Therapy treatment. It can be hard at first, patients must work through the pain but must keep in mind that physical therapists (PTs) only wants what is best. During an initial appointment, the therapist will perform a physical evaluation and assessment. They will measure range of motion, strength and posture. They will also perform special tests to confirm a diagnosis and rule out other conditions. In addition, the PT will ask questions about medical history. After that, the PT will ask what the goal of physical therapy is. To relieve pain? To be able to play sports again? To be able to go back to work? It is very important to let the PT know these goals, so that both the PT and patient can work on an appropriate treatment plan. 

After the initial assessment, the following sessions will consist of various treatment strategies. If the shoulder is still in acute pain and inflammation, physical agents such as hot or cold compresses and/or electrical stimulation may be utilized. The shoulder may need stretching to loosen tight structures; the therapist will perform joint mobilizations and exercises to increase flexibility. After gaining back that range of motion, it's time to strengthen the lengthened muscles. This is to ensure that the muscles stay flexible and strong enough to perform daily activities in the right form. 

Even while actively enrolled in a physical therapy program, the patient must continue a prescribed program at home. Most physical therapists will recommend a personalized home exercise program that will help the patient recover faster and assist in preventing any more shoulder pain from recurring.

Click here to find out more about shoulder physical therapy

What to do when not in physical therapy?

When someone is experiencing shoulder pain (or any other body pain), it’s usually a sign that he or she is at risk of an injury, or that there is already a micro-injury within the structure. So, remember to listen to your body. If you feel the pain coming back, consult with your doctor or your PT as soon as possible.

 Got Pain? Schedule a Consultation Today! Walk Ins Welcome.

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 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

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. 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!

1-718-258-3300

https://EvolveNY.com

Perfect Posture

What is Posture?

Posture is the ability to hold our bodies in an upright position while sitting and standing, working against the pull of gravity. Good posture is when your body parts are in correct alignment. Ligaments and muscles help us maintain a good posture, but occasionally they do get tired which can lead to bad posture. Ultimately, if you continue to slouch and have bad posture, you will more than likely start to feel aches and pains and increase your chances of sustaining an injury.

Why is maintaining good posture important?

Again, good posture is when your body parts are in the most correct alignment. This means in this position, your muscles, ligaments, and other body structures are in the most efficient position, therefore in the least damaging positions. Keeping bones and muscles properly aligned helps prevent our bodies from developing degenerative conditions such as arthritis or chronic pain. It also reduces your risk in acquiring injuries, since we know that our structures are in the optimum alignment. Your risk of muscle strain or overuse conditions is also likely reduced. Lastly, good posture looks... good! And makes you feel good! Research also suggests that sitting or standing up straight has positive psychological effects. 

On the other hand, bad or poor posture has its consequences. When we assume bad posture for a long period of time, such as when we slouch in front of a desk or television, we start to develop the lower back aches or neck pains because our bodies are not supposed to be positioned this way. It puts us at risk of muscle strains or ligament sprains. When body structures are not aligned properly, they will usually get tight or overly stretched which results in muscle weakness. Because of the weakness and misalignment, it becomes more challenging to correct the poor posture.

Here are some examples of poor posture that are commonly seen (but not corrected) in the workplace:

1. Slouching - who doesn’t slouch in front of a desk at work right? When work gets boring and stressful, we would just slump on our chairs with the very bad back support. Get into the habit of sitting up straight, it’s actually proven that you’re much more productive this way. Another good thing to do is take a 10 minute movement break every hour to stretch your muscles and prevent them from tightening up. 

2. Text Neck - we get to see this everywhere now! This is when we look down on our mobile phones for a long period of time and can result in mild or severe neck pain. Text neck can also be seen when we’re lying down with numerous pillows stacked under our head and neck just so we can use our phones comfortably. A way to prevent this posture is to hold your mobile phone up a bit higher so you don’t have to look down as much. 

3. Rounded shoulders - this poor posture can be seen in standing, sitting and even lying down on the bed! It’s when the shoulders are positioned a little more forward that the ear. In correct postural alignment, your shoulder blades should be aligned with your ear. This position places a lot of stress on your upper back and neck muscles. People with this posture often complain of heavy and painful shoulders. A good way to prevent this is to lightly exercise the shoulders throughout the day by rolling them back or doing a couple of shoulder shrugs. 

What can I do?

Breaking out of bad posture is quite challenging. It takes time, a lot of effort, and a lot of exercise. But it can be corrected and reversed! Here are the top three stretches that you can do at home that will surely help you loosen up. 

1. Chin tuck - move your chin towards your chest and hold the position for 6 to 10 seconds. This exercise can stretch AND strengthen your neck muscles! It’ll help you regain normal, or close to normal alignment of your neck and shoulders. It’ll also help in preventing any more neck pain. 

2. Wall stretches - This exercise basically helps with rounded shoulders. It opens up the chest and loosens front shoulder muscles. Face a corner of a wall, place your hands up high on the wall forming a letter “V”. Gently flex at the hip with your upper body moving towards the floor. You should feel a good amount of stretch in the chest and shoulder area. Hold this position for 6 to 10 seconds, and repeat 10 times. 

3. Runner’s stretch - This exercise opens up the abdominal and hip areas. It also helps stretch the legs and gluteal muscles. In standing, step one foot forward and flex your knee into a deep lunge. Flex all the way the floor until you feel a good amount of stretch at the hips! Hold it for 6 to 10 seconds, and repeat 10 times. Don’t forget to do the other leg as well!

Remember, poor posture can be corrected, but again, can be quite challenging. It needs practice, determination, and a lot of conscious effort. However, if your poor posture has been an issue for a long while, then you might want to consider the help of a Physical Therapist. 

Click here for more information on our general physical therapy services and physical therapy for posture

About Evolve Physical Therapy of Brooklyn

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.

Multiple Locations!

1-718-258-3300

https://EvolveNY.com

Physical Therapy and Pain Management

Physical Therapy and Pain Management

Pain is primarily a protective mechanism of the body, it is our body’s way of telling us that there is something wrong. It can feel sharp or dull, it can come and go or be constant. If you have never felt pain, then you might be at risk of hurting yourself or that you may never be aware if there’s something wrong with your body. You can experience pain in one area of the body, but can also feel it in various parts at the same time. Physical Therapy is a recommended alternative by doctors instead of solely relying on medications as it eliminates pain through movement, exercise and body awareness. 

What is Pain?

There are two types of pain, acute and chronic. Acute pain is pain that comes quickly, can be severe but goes away immediately when the initial underlying cause is eliminated. It is usually because of an initial injury, sickness or disease, or inflammation. This is easy to diagnose and should last in most cases, 3 to 6 months. After acute pain goes away, you can go on with life as usual. However, acute pain can also lead to chronic pain. 

Chronic pain is one that persists even when the initial injury is healed. This usually lasts longer than 6 months. Chronic pain can have debilitating effects and can influence every aspect of an individual’s life. It can affect a person physically, emotionally, and/or mentally. Sometimes, this type of pain becomes apparent even when there is no past injury or initial damage. Chronic pain is often times difficult to diagnose because of numerous contributing factors. For example, a patient is experiencing severe back pain. His back pain can be a result of the poor posture he assumes when at work, poor lifting techniques at the gym, or maybe he has un-diagnosed scoliosis. Chronic pain can also be a sign of a disease such as osteoarthritis, rheumatoid arthritis, or fibromyalgia. 

A  closer look on how pain works...

Pain management is largely a part of physiotherapy. It is often the first step of treatment. Before we discuss how physical therapy can help with pain management, let’s understand how pain works and why it can persist.

When you are injured or develop a painful diagnosis, the nerves in your body will send information to the brain about the affected area. The brain then analyzes this information and classifies if this pain means there is a threat to the body or not. If the pain signal means that there is a threat, the brain will send signals to protect your body. For example, when your finger touches a hot stove, your brain will immediately send signals to tell your arms to withdraw your hands. This protects you from getting hurt. 

When pain becomes constant, your brain and nervous system switch into “high alert” mode making your body and extremities highly sensitive. The nerves and cells in the rest of your body becomes highly sensitive too that even a soft touch or any other gentle kind of stimuli is perceived by the brain as pain that poses a threat to the body. This mechanism continues in a cycle even when the initial cause has healed. 

Common Causes 

Acute pain comes in quickly and has a specific source. This is usually because of an injury such as a bone fracture, muscle strain, or ligament sprain. You can also feel this type of pain after surgery, get sick, or when you get into an accident. 

Chronic pain is present even when there is no obvious damage to the body. Some common causes of chronic pain are arthritis, cancer, nerve damage, and fibromyalgia. Some factors like bone and joint malalignment, muscle and soft tissue tightness, and weakness such as those found in lower back pain patients, can contribute to chronic pain. 

How Can Physical Therapy Help?

The goal of physical therapy with pain management is primarily to find and fix the source of the problem, instead of just treating the symptom. Physical Therapists will use a number of treatment strategies to help you manage your pain. 

Treatment Modalities. Modalities make use of electrical, thermal, or mechanical energy that can influence physiological changes in the body. A Physical Therapist may use electrical stimulation to help numb the painful area. He can also choose to use either a hot or cold compress to help lessen your pain. Another machine he can use is the ultrasound which generates sound waves to create heat inside a muscle or joint. These modalities are used in conjunction with exercise and other procedures to alleviate pain. Modalities can relieve pain, improve blood circulation, reduce swelling and muscle spasms. 

Manual Therapy. Your Physical Therapist will do all the hard work in this part of your session. Manual Therapy is a specific, gentle, hands-on approach in which your Physical Therapist will try joint mobilization or manipulation to improve your alignment, increase range of motion, and consequently improve your symptoms of pain. 

Exercise. The treatment modalities and manual therapy techniques are usually used to prepare your body for exercise. Your Physical Therapist will teach you stretching and strengthening exercises to help your body move with ease and comfort. This can be quite challenging but these are graded-exercises and specifically tailored for your individual level and needs. Exercising even just for 30 minutes everyday can help you improve your posture and movement. Being strong and flexible will reduce the strain and stress on your body, therefore decreasing your pain as well. 

Your Physical Therapist will also teach you about pain in general. How it occurs, and what you can do to manage it at home. They will also teach you a home program which consists of exercises that you can safely perform independently. Lastly, your physical therapist will also teach you proper body mechanics. This will help you move about your surroundings in a safe and correct way, such as how to lift a bag of groceries to prevent lower back pain or how you should sit in front of your desk to prevent neck pain and shoulder pain. 

The Takeaway...

Always remember that pain is a normal and vital part of our life since it helps us protect our body. However, we must also learn how to manage pain. It is important that we be able to address pain while it is still “acute” and stop it from progressing to the “chronic” type which more or less prevents us from living our best lives. Pain medications are appropriate for some cases, but they just mask the pain and do not address the source of the problem.

For sure, your Physical Therapist will work with you in figuring out what strategies would be best for you to manage your pain. 

About Evolve Physical Therapy in Brooklyn, NY-

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.

Multiple Locations!

1-718-258-3300

https://EvolveNY.com

Orthopedic Physical Therapy Services at Evolve

Orthopedic Therapy

Over a person’s lifetime, they will more than likely get an injury or illness that will affect their muscles, bones, joints, ligaments, and tendons as a result of their activities and lifestyle. These conditions will limit you from doing your daily activities and even prevent you from work or recreational activities. These types of injuries or illnesses can affect one’s independence, mental state, and quality of life. If you are one of these people, you will more than likely benefit from the services of an orthopedic physical therapist.

Orthopedic Physical Therapy

Orthopedics is a branch of medicine concerning the musculoskeletal system. These are comprised of your muscles, bones, joints, ligaments and tendons. If you have concerns with any of the mentioned body parts, your doctor will likely refer you for Physical Therapy. Orthopedic Physical Therapy is the most common form of physical therapy. It includes assessment and treatment of the musculoskeletal system when they are affected by illness or injury due to trauma. This branch of PT can be Pediatric, Geriatric, Sports Related or Work Related. 

1. Pediatric - this involves treatment of children and teenagers with bone fractures, scoliosis or growing pains.

2. Geriatric - this involves treatment of orthopedic cases affecting the aging population. 

3. Sports Related - the dark side of sports is that you can get injured anytime even with training. An athlete would need Orthopedic Physical Therapy to recovery from injury or surgery. 

4. Work Related - these involve patients that perform activities that require repetitive work. Repetitive motions often result in pain, decreases in flexibility, and decreases in strength. 

Common Conditions-

This specialization of Physical Therapy focuses treatment of the musculoskeletal system. Some of the conditions that are commonly seen are:

1. Fractures - any break in the bone. Fractures commonly occur because of accidents, slips, falls, or sports injuries. 

2. Strains - an injury affecting the muscle. A muscle strain happens when a muscle is overly stretched resulting in microtears within the affected part. 

3. Sprains - this type of injury is similar to a sprain, only it affects the ligaments. It is also a result of the ligament being overly stretched due to a sudden movement or action. 

4. Tendonitis - this occurs when a tendon (the structure which connects a muscle to a bone) is inflammed. This can cause pain and affect a person’s participation in daily activities. 

5. Bursitis - an inflammation affecting the small, fluid-filled sacs called bursa. A bursa acts like a pillow that cushions the bones, muscles and ligaments near the joint. 

6. Post-operative conditions - if you have just gone surgery of your bone, muscle, tendon, ligament or joint, you will most definitely need to undergo orthopedic physical therapy.

Remember, these conditions can affect any area of our body! It can also affect any person regardless of their age. 

Evaluation and Treatment

The human body is made for movement and the musculoskeletal system helps the human body move and interact with the environment. Physical Therapists are also called movement specialists. They are particularly trained in the treatment and rehabilitation of orthopedic cases. Before proceeding with treatment, your Physical Therapist will first conduct a thorough assessment and evaluation. This will determine your current status in terms of pain, flexibility, mobility and functionality. Part of the assessment is formulating goals of treatment. It is important that you let your PT know what you want to achieve after your series of treatments. Your Physical Therapist will then design a program of treatment that will best suit you based on your current status and goals. 

Therapists have a number of treatment strategies that they use to accommodate your body’s problems. These strategies are what they will use during the course of your treatment.

1. Modalities - these include hot / cold packs, electrical stimulation, ultrasound, or laser. These are provided by machines and are mostly used to control your pain and inflammation, especially during the first few times you see your PT. 

2. Assistive Devices - these include crutches, walkers, canes or a wheelchair. You might need one of these to help you move around when you’re still recovering from an injury or post op. 

3. Orthotics or Prosthetics - Orthotics makes use of artificial devices such as splints and braces while Prosthetics uses an artificial body part. These devices help in supporting body parts that are impaired (orthotics) or amputated (prosthetics). 

4. Manual Therapy - this treatment strategy involves quite a few things. A PT can perform kneading to release your muscle and fascia, joint manipulation and joint mobilization. This is the part where you relax and the PT does all the hard work!

5. Exercise - the main tool to help a patient recover from an orthopedic condition. 

Exercise is the most important component of Orthopedic Physical Therapy. Here, a PT will give you a set of things to do uniquely tailored for you based on his initial assessment and findings. When a person is diagnosed with an orthopedic case, the person is most likely experiencing pain, a decrease in motion or flexibility and some muscle weakness. Exercises will typically include:

1. Stretching Exercises - this is to help increase your flexibility and prepare structures for more challenging activities.

2. Strengthening Exercises - whenever there is pain, a slight muscle weakness will always be present. Strengthening these weakened muscles helps get rid of the pain.

3. Balance Exercises - this is usually prescribed to patients with lower extremity injuries. This can be hard since your PT will have to challenge your limits, but it can be fun too!

4. Endurance Exercises - some orthopedic injuries are a result of repetitive motions making your muscles and other structures tire easily. Endurance exercises are designed to be repetitive, as you are training your muscles to be able to perform motions for a prolonged period of time. 

5. Plyometrics - this exercise focuses on generating power. This type of exercise will require your muscles (or you) to exert maximum effort to produce maximum results. 

Finding the right PTs

There are some Physical Therapists that have undergone specific training to treat orthopedic conditions. These PTs have the letters “OCS” attached to their names. It stands for Orthopedic Certified Specialist. You can ask your doctor for a referral, but you can also choose to come directly to a Physical Therapist you trust. 

Orthopedic Physical Therapy will help you return to function but it can be quite challenging since it will require you to endure a little bit of pain and discomfort. Your hard work, dedication, and active participation really is the key to full recovery. Here at Evolve, we can guarantee that our team of Physical Therapists will help you face these challenges. 

Click here for more information on our orthopedic physical therapy services in Brooklyn

About Evolve Physical Therapy in Brooklyn-

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.

Multiple Locations!

1-718-258-3300

https://EvolveNY.com