Best Sleeping Positions to Reduce Pain

Finding a Sleep Position to Reduce Your Back Pain

Dealing with back pain? Well, you definitely are not alone. Back pain has been named as the leading cause of disability globally. You might think most back pain results from trauma or serious medical conditions, but actually bad posture, sleeping positions and other everyday habits can contribute to lower back pain. 

How Should We Sleep and Which Sleeping Position Is the Best?

Try these top sleeping positions and find the right fit for you. Depending on your normal sleep positions, one of these variations can help to reduce pressure on your back, maintain alignment and help alleviate pain.

1- Side Sleeping with a Knee Pillow

For some people, lying on their back can create discomfort. Try rolling over onto your side. Allow the entire length of your body on your sleeping side to make contact with the mattress. Place a pillow between your knees, which reduces pressure on your back. Consider adding a small support, if there is a gap between your waist and the mattress. Make sure you alternate sides, as continually sleeping on one side can cause additional problems. 

Why does this help? The pillow between the knees is the key to this sleeping position. It promotes better spine alignment and reduces pressure on the spine that can further irritate back pain. 

2- Fetal Position- Suffering from a herniated disc? Rather than sleeping on your back, try sleeping on your side curled up like a fetus. Start by gently rolling over onto your side. Bring your knees toward your chest by tucking them upward and curling your upper body down toward your knees, as if you are going to hug your knees. Don’t forget to alternate side on occasion. 

Why does this help? Herniated discs occur when those soft cushions between your vertebrae bulge or move out of place. Putting your body into a fetal position lengthens the space in between your vertebrae. 

3- Stomach with Pillow- Sleeping on your stomach can increase back pain; however, we tend to have favorite sleeping positions that we all gravitate toward. There’s no need to force yourself into sleeping in a foreign position. Instead, place a pillow under your abdomen and pelvic area which relieves some of the pressure from your back. It is likely that in this position, you will choose not to use a pillow beneath your head. Why does this help? This position can reduce the pressure and stress on the spaces between your disc. 

4- On Back with Elevated Knees- For many people, sleeping on your back provides the most back pain relief and is the most desirable. If you prefer to sleep on your back, use a pillow places underneath your knees to keep your spine in a neutral position. It is critical to maintain the natural curve of the lower back when in this position. You can also place a rolled towel under the small of your back to add support.

Why does this help? Sleeping on your back evenly spreads weight across the widest areas of your body, resulting in less weight resting on pressure points. This position also allows for better alignment of your spine.

Are You Properly Aligned?

Regardless of the sleep position you choose, what matters most with back pain is that your spine is in proper alignment, whether you are sleeping, exercising or doing your daily routine. In addition to helping you select a sleep position, a physical therapist can use spinal manipulation and other manual therapy techniques to move your spine back into alignment. Physical therapy can also help you train to improve form and alignment during athletic and non-athletic activities to prevent injury from occurring or progressing. 

The longer you wait to correct misalignment in the back, the more the pain can progress. Seeking expert help can improve your sleep, your performance, and your quality of life.

About Evolve Physical Therapy

NYC's Premier Holistic Physical Therapy Clinics

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

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

Multiple Locations!

1-718-258-3300

https://EvolveNY.com

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

Living With Parkinson's Disease? RSVP for the Up and Coming Parkinson's Event Dec 19th at the Sephardic Center

Evolve Physical Therapy in Brooklyn, Set to Co-Host Fired Up: Living Healthy With Parkinson's Disease, Dec. 19th at the Sephardic Center in Brooklyn, NY.

Evolve Physical Therapy & Sports Rehab in Brooklyn, recently announced it will be co-hosting a free Parkinson's Disease Symposium at the Sephardic Center in Brooklyn, NY., Dec. 19th 2019 at 6:30pm.

This exclusive Parkinson’s Disease symposium will start with a complimentary light Kosher buffet dinner at 6:30pm, followed immediately thereafter by: featured speaker presentations about PD, PD symptoms, new PD treatments, along with some of the latest updates and breakthrough’s on PD. There will also be a Q&A session, along with an exciting demonstration of the Rock Steady Boxing program.

Hosts, Co-Hosts, Organizers, and Sponsors of Fired Up: Living Healthy with Parkinson's-

The Center for Health & Wellness: Ralph S. Gindi Foundation, Sparks of Life, Rock Steady Boxing at Evolve Physical Therapy, Boston Scientific, American Parkinson's Disease Association, and New York Presbyterian Brooklyn Medical Center hosted at The Sephardic Community Center

RSVP and join Evolve Physical therapy for a fun filled night. Enjoy a light dinner, listen to educational and informative presentations, ask questions, watch an action packed class of Rock Steady Boxing, and enjoy the camaraderie, energy, and ambience of this exclusive symposium for people living with Parkinson’s Disease.

Event RSVP Instructions -

RSVP by reserving general admission tickets online-
https://www.eventbrite.com/e/fired-up-living-healthy-with-parkinsons-tickets-85137786411

Or Call-Linda Eber at 718.954.3154

Or via email-Linda[at]scclive.org. Please include your full name, phone number, and the number of people in your group.

Find Out More About Fired Up: Living Healthy With Parkinson’s Disease-

From the Jewish Voice-http://thejewishvoice.com/2019/12/11/fired-up-living-healthy-with-parkinsons/

In the news… https://www.prnewswire.com/news-releases/evolve-physical-therapy-set-to-co-host-parkinsons-disease-community-awareness-symposium-300974853.html

From The Sephardic Center- https://www.scclive.org/event/fired-up-living-healthy-with-parkinsons/

For more information on Rock Steady Boxing Classes,

please visit- https://evolveny.com/rsb

About The Sephardic Center-

Sephardic Community Center,The Center is a not-for-profit 501(c)3 social service agency dedicated to serving the intellectual, cultural, social and recreational needs of the Sephardic community. Open to all, the Center works to ensure cooperation and collaboration with others outside the Sephardic community, while building pride in its Sephardic heritage within its own community.
https://www.scclive.org

1901 Ocean Parkway, Brooklyn, NY 11223.
For more information and to RSVP,
Contact Linda Eber at 718.954.3154

email- Linda[at]scclive.org.

About Sparks for Life-

Sparks of Life is a non-profit organization founded by Rabbi Moshe Gruskin who was diagnosed with Parkinson’s disease back in 2009. At the time, it was hard to face the reality of what the future held. Unfortunately, within four years his symptoms had progressed and he found himself living life as an invalid. This prompted him to seek professional guidance and educate himself about the disease. Understanding the benefits of exercise, Rabbi Gruskin implemented a physical regimen that included simcha dancing in his basement every night. Today he looks and feels like a new man,and is passionate about creating awareness within the Jewish community to better the lives of those challenged with Parkinson’s. https://sparksoflifejcp.org

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 and Custom Fitness Programs

PT and Different Types of Fitness Programs

Sooner or later, you will graduate from your Physical Therapy program. This means that you have reached your goals - decreased or eliminated the pain, you are able to move again, you are able to go back to work. However, more often than not, many patients stop doing their exercises when they finish the program. This will more than likely mean you have recurring pain and have to return another round of Physical Therapy sessions before too long. 

What Should You Do After Physical Therapy?

Well, you should definitely continue to exercise! Most patients stop doing even simple exercise programs when they stop coming for Physical Therapy. Continuing your exercises will ensure that you keep all the flexibility, strength, balance and skills that you gained through your sessions. Stopping it will only put you at risk of re-injury. However, diving into fitness programs without any knowledge could potentially do you more harm than good. 

In post-rehabilitation fitness programs, the main goal is to avoid re-injury and maintain or improve your current strength and flexibility. These fitness programs are facilitated by personal trainers, or you might’ve guessed it, other physical therapists! Your trainers will make sure you perform exercises at an appropriate level. For example, basketball players that have been injured and rehabilitated cannot return to their previous fitness training immediately, their healed structures might not be able to take the pressure of being used at such a high level. An injured athlete will need to gradually ease back into their original fitness training program post-rehab. 

Ordinary individuals who do not participate in sports or activities, but who put strain on their bodies, can participate in regular fitness programs facilitated by personal trainers or fitness instructors. It is important to let their instructors know that they have just finished a bout of Physical Therapy. They will likely adjust their program for you to protect your still healing body. 

Finding the Right Program

It can be overwhelming to find the right program for you. There are loads of gyms, clinics and centers available for you, but finding the right trainer and program is important. 

Here are some steps to take before deciding on a program:

1. Figure out the pre-exercise and dynamic warm up and cool down routines that are perfect for you. If it’s not painful, and it’s warming your body up (or cooling it down) in a good way, then it’s perfect. 

2. If the exercise of program hurts, then you need to find another one. Remember that even though you’re done with PT, your body is still in the process of healing. Your body mechanics are completely different pre-injury to post-injury, so listen to your body. If it’s painful, then you should stop. 

3. Find a program that you enjoy. It can be lifting weights in the gym (supervised, of course), yoga, pilates, cross fit, swimming or even dancing! Choose a program that you will love, so that it will be easier to maintain and continue!

Why do I still need a Fitness Program?

Again, even though you have graduated from a PT program, your body is still healing and there is still a risk of re-injury. We want to prevent that. We also want to maintain whatever gains you obtained during your sessions with your PT! Other reasons to work out after PT are:

1. To further rebuild muscle - Did you know that staying in bed for two straight days can already have muscle wasting effects on your body? Or that sitting in front of the TV/desk all day can actually weaken your muscles? Your muscles need to be continually challenged for it to maintain its strength, but it’s more important to challenge them post-injury or post-rehab. 

2. To restore bone strength and density - muscles put pressure and load on our bones. When a person leads a sedentary lifestyle, there can be a certain level of muscle wasting and atrophy, and therefore a decreased bone density and strength. Load your muscles, and they will load your bones. This will protect you from fractures and musculoskeletal pain. 

3. To improve mental health - Sometimes, people get depressed, angry or lonely after an injury, surgery or even physical therapy. This is because they feel the difference in their bodies and may feel that they are not the same. Enrolling in a fitness program will help with a person’s emotional or mental well-being, while also addressing their physical needs. 

4. To improve overall health and wellness - Even if Physical Therapy had your body in an improved state, your cardiovascular system may still have a hard time keeping up. If you’re a runner, you might have a hard time returning to your normal running distance and routine. Even if you’re a stay at home mother, you might still have a hard time doing chores or chasing the kids. A consistent fitness program will help everyone ease back into their normal self. 

As much as we love seeing our patients, it’s better to see them doing well and injury-free! 

Would you like assistance creating a custom fitness program? Give us a call! 1-718-258-3300

About Evolve Physical Therapy-

Advanced, One on One, Hands On Physical Therapy in Brooklyn-

Parkinson's Boxing Training - Active Release Physical Therapy - Sports Physical Therapy NYC - Manual One on One Physical Therapy Brooklyn NYC - Hand Physical Therapy - Running + Gait Training - Soft Tissue Physical Therapy- Pediatric Physical Therapy - Schroth Method - Pre-Hab Physical Therapy - TMJ Specialists- Post-surgical Physical Therapy Care - Occupational Physical Therapy Clinics - Orthopedic Physical Therapy in Brooklyn, NY

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 Physical Therapy Launches New RockSteady Boxing Classes at Sephardic Center in Brooklyn, NY.

Established Physical Therapy Clinic, Evolve Physical Therapy, set to host RockSteady Boxing Classes for People Living With Parkinson's Disease at Sephardic Center.

Every year, over 60,000 people across the US are diagnosed with Parkinson's disease (PD). This disease is both debilitating and progressive, and many people feel helpless as there are very few PD treatments aside from medications, Parkinson's physical therapy, and some of the newer Parkinson's disease treatments such as - fetal cell transplantation, stem cell research, and gene therapy.  

The old adage- "If you don't use it, you lose it", in a sense, can be directly attributed to Parkinson's disease symptoms. This is the reason specially designed Parkinson's disease physical therapy and fitness programs are one of the main options for mitigating PD symptoms. This is how the RockSteady Boxing program came to fruition. Launched in 2006, the RockSteady Boxing program for people living with Parkinson's Disease utilizes specialized exercises in culmination with professional boxing training tactics to reduce the overall negative physical impacts associated with PD.

One of Brooklyn's top physical therapy clinics, Evolve Physical Therapy and Sports Rehab, recently discovered this exclusive PD training program and immediately set out to incorporate and promote it as part of their physical therapy services in the greater Brooklyn, NY area.

Now in expansion mode, Evolve Physical Therapy has recently opened up several new weekly RockSteady Boxing classes at the prestigious Sephardic Center in Brooklyn, of which started Nov 4th, 2019. The new weekly classes will be held every Monday and Wednesday from 11am-12:30pm.

For more information on cost and registration for Rocksteady Boxing Classes with Evolve Physical Therapy in Brooklyn, visit-

https://evolveny.com/rsb

About Rock Steady Boxing-

Rock Steady Boxing (RSB) was founded in 2006, by a young onset patient who wanted to challenge his diagnosis of PD. RSB was derived  from the founder's personal regimen designed by a professional boxing trainer. Today, there are over 450 RSB programs globally.

https://www.rocksteadyboxing.org

About Evolve Physical Therapy in Brooklyn, NY-

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!

Call- 1-718-258-3300

https://EvolveNY.com

Got Back Pain? You May Need to See a Physical Therapist in Brooklyn

Got Back Pain? You May Need to See a PT

Back pain is a major health problem worldwide, and it is one of the leading causes of disability among older adults. It can affect a wide range of age groups, and frequently affects daily life, sleep patterns, work performance, and a decrease in overall general well-being.

Common Causes of Back Pain

While back pain is easily felt, unfortunately, the main cause is not easily diagnosed and identified. This is why medications are not enough to drive away back pain, and why physical therapy is important. A physical therapist may help to identify the main cause of the problem. According to research, the single most common cause of back pain is mechanical stress or soft tissue injuries. 

1. Mechanical Issues - this refers to a muscle strain or a ligament sprain. A strain happens when your muscle is stretched and pulled to a capacity it can’t accommodate. This commonly happens due to overuse, fatigue, poor alignment and improper use of a muscle. For example, we can strain our back muscles if we perform a deadlift incorrectly. Another mechanical issue, a sprain occurs when a ligament (the structure that holds our bones together) is stretched and pulled. When this happens, it is then a muscle’s responsibility to hold the joints together, ultimately resulting in fatigue and pain. If this is the cause of your back pain, rest, stretching, and strengthening exercises are usually implemented during therapy. 

2. A herniated disc & degenerative disc disease - a disc is found in between our vertebral spine. It’s a jelly-like structure that functions as a shock absorber. Sometimes, a disc slips and wedges out in between where it’s supposed to be, and compresses the nerve roots found behind the spine. This then causes pain that corresponds to the nerve it is impinging on. With this type of back pain, one can also expect pain to be present in parts of the lower extremities. Intervertebral discs also go through the usual wear and tear we experience as we age, so they lose water and their jelly like consistency lessens which affects their shock absorbing function. Since they cannot resist forces well, the ultimate result is also back pain. 

3. Sacroiliac joint dysfunction - another condition that causes back pain is an issue with the joint that joins your sacrum at the bottom of your spine to your pelvis. Dysfunctions happen when there is too much or too little movement in this area. There is too little movement when we are very tight around the hips and pelvis, and there is too much movement when we are very flexible around the joint. Both of these circumstances lead to instability. A physical therapist can spot a sacroiliac joint dysfunction through special tests. 

4. Facet Joint Dysfunction - Facet joints are like the pillars of your spine. They connect vertebrae to one and another. Facets can be inflamed when there are degenerative changes. This can cause pain when you turn your back a certain way or if you try to bend forward or backward. When facets undergo degenerative changes, they can also affect the discs, thus causing even more pain to an individual.   

5. Trauma - Fractures and dislocation of spinal segments and parts can also occur, especially in contact sports. These can also result from a very bad fall, or a vehicular accident. Trauma to the spine not only causes back pain, but it can also put a person at risk of paralysis. 

There are also more serious underlying causes of back pain like cancer and osteoarthritis. The goal of physical therapy is not just to eliminate the pain, as medications do, but also define and eliminate the source of the pain itself.

You May Need to See a PT

If you’re in a lot of pain, you would most likely choose to lie down and rest, to let it go away by itself. However, studies suggest that resting will only make your back pain worse! This is because your muscles grow weaker with tightness and fatigue when there is pain and bed rest promotes even more weakness. 

So what should you expect from a typical physical therapy appointment? A PT will help you decrease the pain you are feeling by using physical agents like hot and cold compresses, electrical stimulation, and ultrasound therapies. Physical therapists may also try to do manual therapy in which they use soft and deep tissue massage to loosen your muscles, and joint mobilization techniques to loosen up tendons or ligaments. Lastly, they will teach you exercises that will help stretch and strengthen structures around your spine.

Williams and McKenzie Exercises

These two are almost always incorporated during exercise in a physical therapy program. Williams exercises are all about flexion of the spine, while McKenzie exercises are all about extension. They both consist of about five to six exercises or positions that you have to hold and perform, that stretch and strengthen your spine at a certain level. While they both try to address your pain, it is extremely important to know what is causing your back pain before performing any type of exercises. Williams and McKenzies are only meant for certain types of diagnosis. For example, if you have spinal stenosis, structures in your spine are crammed together when you extend your back. In this scenario, your PT will teach you William’s Flexion Exercises. In cases where a disc is bulging, your PT will likely teach you McKenzie’s Extension to help decrease the backward displacement of your disc. 

Think of your spine as the mast of a ship. It’s a tall pole that’s placed in the center of a ship, with lots of attachments but only a few supports. Your spine is surrounded by internal organs, ligaments and muscles. Your muscles are one of the main supports of your spine, so it’s important to keep them strong and healthy. If they tighten up or weaken, they cause back pain. Don’t forget to ask your PT for a home exercise program, and make sure to follow it!

Preventing Lower Back Pain From Returning

There is always a risk for back pain to return. So here are tips to prevent it from recurring:

1- Remain active. Live a healthier lifestyle!

This includes having a balanced diet. You should try to avoid being overweight since it increases the load on your spine. There is still much work to be done after Physical Therapy for back pain, so it is best if you can find a fitness regimen that will fit your schedule and lifestyle to prevent your muscles from being atrophied and stiff. It can be as simple as a low-aerobic activity like brisk walking in the morning, a 10 to 15 minute full body stretch before going to work, or swimming for an hour every weekend. Some patients feel comfortable with enrolling in yoga and pilates classes, since these types of exercise incorporate both stretching and strengthening in their poses. Exercise is very important as a lot of patients return to PT because their muscles went back to their original state, causing a recurrence of back issues.

2- Work on proper posture, and learn proper body mechanics

It’s quite hard even for the most fit individual to maintain proper posture at all times. One way to help yourself to keep a good posture is exercise, and another is learning proper body mechanics. Body mechanics is a term used to describe how to move around efficiently and without hurting yourself. There is a right way to lift that heavy box of paperwork, and there’s a proper way to move furniture. 

3- Reduce stress and quit smoking!

While back pain is as real as can be, one big factor that can affect it is stress. Having back problems while sitting in front of a desk at work? It will probably worsen if you are stressed and anxious about a deadline. Even worse, what started as just lower back pain can extend up until the upper back, or radiate down the legs- i.e.- Sciatica. Don’t forget to get some “me” time, meditate, and relax. Also, stop smoking. It’s not yet entirely clear how smoking specifically affects back pain, but it does narrow your blood vessels, which can result in decreased nutrients delivered to the spine and back area. 

Suffering from back pain? Give Evolve Physical Therapy in Brooklyn a call today! 1-718-258-3300

NYC's Premier Holistic Physical Therapy Clinics-

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

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

Multiple Locations!

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

Sports Physical Therapy

What is Sports Physical Therapy?

As an athlete, you may need physical therapy for an injury over the course of your career. You may also decide to take part in physical therapy exercises to improve your athletic performance. At Evolve, we provide a wide array of sports physical therapy services to help you improve and maintain your athletic skill levels.

What Can You Expect from Physical Therapy for Sports Injuries

When you come to Evolve for our sports therapy services you can expect us to take the following into account when developing your recovery plan: the type and severity of your injury, the requirements of your sport, and your individual body mechanics. 

Our sports physical therapy services will incorporate multiple strengthening exercises to help you recover from your injury. The Evolve team can also teach you preventative exercises so that you can avoid re-injury. 

What physical therapy services does Evolve offer for athletes?

Prehabilitation: Prehabilitation, or prehab, is a great way to prevent injury during your athletic training. By incorporating the stretches and exercises that are included with prehab you can also begin to increase your athletic performance. 

Manual Therapy: Manual therapy is a hands-on type of physical therapy that is used to reduce the pain and discomfort associated with your injuries. It can also help to improve your mobility in any of your affected areas.

Deep Tissue Massage: With a deep tissue massage we use pressure to treat the affected tissues to release any small knots that have formed, and to relieve stiff muscles.

Why should you see a sports physical therapist?

If you have a sports related injury it is important that you find a facility that is built to fulfill your needs. By seeing a certified sports physical therapist, and attending a facility that has a lot of experience treating sports injuries (like us at Evolve), you will be setting yourself up for a much faster recovery. While every injury brings its own set of unique challenges, our team is prepared to get you back into the best shape of your life.

At most physical therapy facilities that are able to treat athletic injuries, you will have access to the equipment and experienced specialists that you need to recover.

Click here to learn more about sports physical therapy services at Evolve.

The Most Common Sports Injuries

Pulled Muscles: A pulled muscle is probably the most common sporting injury. Whether you did not warm up properly, or maybe you have over exerted yourself at practice, these are not a fun injury to have.

Runner’s Knee: If you are a runner, athletic or recreational, you may have experienced runner’s knee. Manual therapy treatments can be beneficial to reducing this pain in and around your knees.

Shoulder Injuries: If you play a sport that actively uses your shoulder like baseball, volleyball, or tennis you may experience some type of shoulder injury. If you must have surgery, or your injury persists, then physical therapy is a great option to help promote healing.

Shin Splints: These frequently occur in athletes who spend a lot of time running. These pains occur near your shin bone and can be treated with stretching and icing. 

Achilles Tendonitis: Another injury that is popular among sports that require frequent running, Achilles tendonitis can occur when your calf muscles have been overused. To prevent this condition from occurring, prehab exercises are a great place to start.

Click here for more information on sports physical therapy in Brooklyn

Work with Evolve for Leading Sports Physical Therapy Services

Do you need to learn injury prevention techniques, enhance your athletic performance, or help with healing a persistent injury? At Evolve, our team can find the solutions that you need to improve your athletic abilities and find healing for sports injuries. Give us a call today to schedule your first consultation free of charge.  Call - 1-718-258-3300

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

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

Squats for Oddballs

What is a Squat?

For those that do not know, the squat is THE exercise that is never missed out in most workout regimens. It’s a very effective exercise as it recruits all the major muscle groups of your lower extremities, including your core. Squats aren’t only present in the gym or in a workout, it’s also incorporated in our daily lives! We squat when we get something from the floor, we squat when we pull weeds in the garden, we squat when we go to site down, etc. Read on to find out more on how to do squats properly, especially if you have a long femur or are a tall person. ;)

How to Do a Squat Correctly?

The squat is easy to do during a workout, but it's also easy to do it incorrectly, and even more so if you have a long femur or are a tall person. It’s extremely important that a person do a squat (or any exercise) in the correct form to prevent injuries like strains, sprains and pain. So how do we make sure we’re doing the right thing? Here are some tips!

1. Try to feel for a stance you are comfortable with. If you’re not sure where to start, you can stand with your feet shoulder-width apart. 

2. Angle your feet slightly outward, but you also point them straight forward if that feels more comfortable too. 

3. Put a little tension on your abs, and then slowly bend at the knees, as if you’re sitting down on a low stool. 

4. Look straight ahead, do not look up or down. You can hold your hands up in front of you so you can make sure you’re still upright. If your hands start pointing towards your feet or at the floor, then you might be flexing your trunk forward. 

Sometimes, we still get it wrong. 

Unfortunately, there will be times that we may assume the wrong form of a squat. It’s usually because of a number of things that can easily be addressed like, poor hip and ankle mobility and muscle imbalance. Luckily, these two reasons can be reversed. We can stretch our hips and ankles, and strengthen them a little bit more too so that we can achieve the proper form. Another reason a person can have the wrong form is having a long femur. The femur is a long bone where the muscles in your thigh is attached. Some people are born with long femurs, with a short torso, or short tibia (the bone on your lower leg). Since this is purely an anatomical reason, there really isn’t a corrective exercise for this in most instances. 

What’s wrong with a long femur?

When your femur is relatively longer than the structures connected to it (the torso or the tibia), it’s harder to achieve a squat with good form. When a person with a long femur squats, they usually have an excessive forward lean. This increases their risk for a low back injury since the back is stretched too much and strains the muscle. The forward lean is necessary for their bodies since it keeps them in balance; it keeps their center of gravity close to their base of support. They also tend to move the knees too far forward (usually over the toes) also increasing risk for knee injuries. Long-femured persons will also have trouble doing a deep squat. 

How to squat successfully if you have a long femur

Even though we can’t change the parts of our body, there are ways to successfully perform a squat without getting injured. 

1. Widen your stance - Normally, putting your feet shoulder-width apart is enough, but if you have a long femur, it is best that you assume a wider stance instead. 

2. Point your toes out - Some people like their feet parallel, or pointing it straight forward, but to achieve that low, deep squat, you have to externally rotate your hips and point your feet and toes outwards. 

3. Raise your heels - a good squat needs good ankle mobility. You can stand with your heels on a slightly elevated surface (just about an inch) to be able to achieve a deep squat with good ankle mobility

It can be a little bit challenging when you first try out an exercise regimen, especially if you normally live a sedentary lifestyle. To minimize mistakes and lessen your risk of injuries, try to practice first in front of a mirror a few times during an exercise. It also helps to be conscious of yourself and how your body parts are positioned. Effective exercise also needs a little bit of concentration. If you’re having a hard time doing exercises on your own, a Physical Therapist is a highly qualified professional that can surely help you out. 

Click here for more information about our Brooklyn physical therapy services

About Evolve Physical Therapy-

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

Evolve Physical Therapy of Brooklyn Set to Host Free Educational Parkinsons Disease Event

Brooklyn Physical Therapy Network, Evolve Physical Therapy, to Hold Parkinson’s Disease Treatment Options Event; "Managing the OFF Periods in Parkinson’s" at Mayan Yisroel, Sept. 12th, 2019.

Do you or someone you know struggle with Parkinson’s disease symptoms? If so, this free event is for you and your loved ones!

Find out about some of the latest innovative Parkinsons disease treatments, programs, and breakthrough’s currently available for those living with PD and much more!

Hear from Parkinson’s experts and learn about the many different Parkinson’s disease therapies and treatments for the "OFF" periods of Parkinson’s Disease.

Featured Speaker-

MIRAN SALGADO, MD Chairman Department of Neurosciences Chief of Neurology Director, Parkinson’s Disease Program

When?

THURSDAY SEPTEMBER 12, 2019

12 PM - 1:30 PM

Where?

MAYAN YISROEL

3315 Avenue N, Brooklyn, NY 11234

Come join us in the fight against Parkinson’s with a treatment educational event by Acorda Therapeutics.

Please RSVP by Monday 9/9 by calling 718.258.3300 or email info@evolveny.com

Check out Evolve Physical Therapy’s RockSteady Boxing Program for People Living With Parkinson’s-

https://evolveny.com/rsb

About Evolve Physical Therapy of 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

Muscle Knots and Trigger Points

Muscle Knots and Physical Therapy

Did you know that our body can develop little bumps and knots within muscle tissue? You might even have one right now! If you’re experiencing body pain, chances are a muscle knot is causing your pain.

What are Muscle Knots?

Muscle Knots are those small, bump like areas in your muscles that cause pain when pressed or touched. They’re formally called a Trigger Point, and it literally does what it is called. It “triggers” a painful sensation where it is found, and can also affect nearby areas. The medical dictionary defines it as, a hyperirritable spot, a palpable nodule found in the taut bands of skeletal muscle. These annoying little spots can develop anywhere in our body, specifically in areas that are tense and tight. Aside from causing pain, muscle knots also commonly decrease a person’s range of motion.

What Causes Muscle Knots?

Muscle Knots or Trigger points are a result of muscle tension and tightness. Anyone can develop them, even an active athlete can have them. Muscle tightness usually comes from repetitive motion and activities. For example, if you are a weightlifter, you train the same weight lifting muscles everyday (and neglect some other muscles), therefore repeating the same movements every time you exercise. This tends to result in muscle tightness on certain areas. Muscle tension on the other hand can be a result of stress, such as when an office worker is stressed out about work. Muscle tension can also come from direct trauma or pain. 

When muscles are tensed and tight, they cut off the blood supply of the microstructures within the muscle so all the dirty metabolites and waste by-products of these structures do not drain properly.  Furthermore, muscle fails to relax after tensing up. This happens when a muscle is overworked, such as when we perform repetitive motions. The build up of these waste material is thought to be the muscle knot or trigger point. In another example, when the muscle experiences trauma, the muscle tenses, contracts and tightens as a means to protect itself from further injury. This is primarily a protective reaction mechanism of the body that blocks off blood supply, resulting in another accumulation of waste in an affected area. We must also remember that these occurrences are involuntary movement within the muscle. We cannot willfully control the chain of events that happen within these structures.

What are the signs and symptoms of a trigger point?

Symptoms usually start with a localized pain in a muscle when pressed and may cause pain in another area. For example, pressing a trigger point found in the shoulder may cause a headache. This is called “referred pain”. Typically, it starts with muscles that are involved in maintaining posture such as the neck, shoulders and low back, but may still develop in other muscles like the calf, quadriceps or hamstrings. 

In your first session with a Physical Therapist, they normally would conduct an assessment and evaluation to determine what your body’s current status is. Your PT will perform a physical exam where he will try to find and palpate your muscle knots. He will pay close attention if he can elicit a muscle twitch, a transient, small or palpable muscle contraction. Oftentimes, a physical therapist can also elicit a jump sign in which an individual is startled by intense pain - this reflects the extreme tenderness of a trigger point. Aside from this, your PT will also check your range of motion because frequently, there is a limitation or a decrease in range caused by muscle knots. Lastly, your posture will also be examined, since trigger points are most commonly found in muscles involving posture. 

Trigger points are commonly disregarded in a diagnosis. This is because there are no laboratory or imaging techniques that can confirm if you have a trigger point. Diagnosis is based purely on medical history, physical examination, and physical manifestations. 

How Can a Physical Therapist Help?

The goal of physical therapy is to help you manage the pain and prevent it from recurring. After a thorough assessment, treatment usually starts off by breaking down the trigger point and releasing the muscles that are tight. There are a number of treatment modalities that your physical therapist can use to break down the knots. Manual techniques such as massage, stretching, manual therapy, soft-tissue therapy, active release therapy, and ischemic compression techniques are used to release the muscle and further break down the knot. A technique called the Stretch and Spray is also an option to use. With this technique, your PT will stretch the affected muscle and spray a vapocoolant spray - a cold modality - to numb the pain you feel when a knot is pressed or stretched. Your muscles will also need strength and re-conditioning after the muscle knot subsides as they are more than likely in a bad shape after all that tension and then sudden release. Your Physical Therapist will curate an exercise program based on his evaluation. Aerobic exercise should also be part of your rehabilitation program to increase your overall endurance. 

If the trigger point causes too much pain, your PT can use electrical stimulation to lessen the pain. Doctors can also perform a steroid injection to the trigger point to lessen the pain and tenderness and make it easier for you to perform daily tasks.  

What can you do at home?

Success of a physical therapy rehabilitation program also depends on your diligence to perform exercises given by your physical therapist. You should continue stretching and strengthening your muscles at home. You can opt to use hot or cold compresses and applying it to the painful area. If you can’t take the pain, there’s no harm in taking pain medications prescribed by your doctor. You can also try self massaging your painful muscles and joints, heating pads, cold compresses, or use use a tennis ball (any firm ball actually) or a glass bottle to massage your painful areas. 

Trigger points form because of stress and tension, lessen these factors by learning relaxation techniques such as deep breathing exercises and meditation. Muscle tension and tightness results from improper posture and alignment, you should then adjust your ergonomics based on your needs. For example, fix your workstation at the office so you’ll be able to sit and work comfortably without straining your neck, shoulders and back. Live a stress-free life by getting more rest and sleep, eating healthy, engaging in regular physical activity like swimming, running, or cycling. 

In Conclusion…

Muscle knots or Trigger Points, can potentially have a debilitating effect on our everyday function. Do not wait until the pain is unbearable before consulting a doctor or a Physical Therapist. Keep in mind, your physical therapy session is just one half of your road to recovery. Your physical therapist will show you how to eliminate, manage, and prevent trigger points from hopefully ever happening again.

Brooklyn's Premier Physical Therapy Clinics-

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

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

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

Multiple Locations!

1-718-258-3300

https://EvolveNY.com

Evolve Physical Therapy Updates New Location in Park Slope, Brooklyn

Evolve Physical Therapy Relocates One Clinic to New Location in Park Slope, Brooklyn

Hello from the team at Evolve Physical Therapy!

We wanted to send out an update to confirm with  everyone that we do in fact have a 3rd location. The newly updated physical therapy clinic is located in Parkslope, Brooklyn on the front side of Harbor Fitness!

About Our 3 Physical therapy Clinic Locations:

Our very first location is in the Marine Park neighborhood in Brooklyn and offers two studios. One of the studios is focused on healing existing physical issues and conditions while the second studio is solely devoted to specialized strength training . Move between the two as you improve your physical wellness. Relax with complimentary coffee, tea and spa water.

Our first Harbor Fitness location, also known as Evolve's 2nd physical therapy clinic, is located in the Mill Basin neighborhood of Brooklyn, NY. At this specific location, Evolve offers both advanced holistic physical therapy services and specialized fitness programs by our friendly, personable staff, while utilizing the latest in cutting edge physical therapy equipment and state of the art fitness technology.

Why we opened up a 3rd location? Convenience for YOU of course!

Our 3rd addition to the Evolve Physical Therapy locations list is located at Evolve's second Harbor Fitness location in Park Slope, Brooklyn. At this new location we focus specifically on strength training and strength development as a method of injury rehabilitation and injury prevention. 

In short, Evolve's physical therapists will assist you with a personalized physical therapy program to get you back feeling 100% better! 

Check out our new Park Slope Physical Therapy Clinic

New Physical Therapy Services Now Offered by Evolve's Personable and Professional Physical Therapists-

Offering physical therapy services and individualized treatment programs for different parts of the body including- carpel tunnel, planter fasciitis,  hand therapy, TMJ, neck tension, muscle tightness, tight calf muscles, prehab, post surgery recovery and care, specialized sports treatment physical therapy programs, soft tissue therapy, and pediatric physical therapy programs for kids and growing teenagers.

Benefits of Using Evolve's Physical Therapy Services-

There are many potential health benefits of receiving holistic physical therapy treatments, massage therapies, chiropractic sessions, and other types of therapy treatments. Some of the benefits include: increases in blood and oxygen flow to problematic areas, increased flexibility, reduces stiffness, improves range of motion, increases optimal muscle function, reduces pain levels associated with injuries and conditions, improves success with chronic pain management programs, increases injury recovery times, assists with injury prevention, enhances overall physical performance, etc.

For more information on all of Evolve's advanced holistic physical therapy services in Brooklyn, please visit:

https://www.evolveny.com/physical-therapy/ 

“Our ultimate goal At Evolve is to utilize core techniques and offer a wide range of specialized treatments to reduce pain, improve mobility, and enhance physical strength”.  Louis Ezrick, CEO of Evolve Physical Therapy.

Ready to get Started?

Evolve's Official Online Patient Registration Form:

https://www.evolveny.com/patient-registration

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 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.

Schedule a Consultation with Evolve's holistic physical therapists below-

Phone# (718)258-3300 

EvolveNY.com