Elbow Pain?

Suffering From Elbow Pain?

If you are reading this article, then you or someone you know may be experiencing elbow pain. The elbow is a joint that works like a hinge and consists of the humerus, radius, and ulna. The way that these bones are oriented also allows for some rotation at the joint. The elbow is stabilized by ligaments which form the joint capsule, lubricating the joint. All of our nerves that travel down our arm pass through the elbow. When these structures are not working together properly, we can experience pain. In this article we will discuss common conditions that cause elbow pain, their symptoms, and PT treatments.

MCL Sprain: This is the injury of the medial collateral ligament, or the ulnar ligament. It is commonly seen in tennis and baseball players, and in people who fell on an outstretched arm. Excessive strain of the ligament eventually leads to instability, pain, and decreased velocity with movements. This pain is usually present on the side of your elbow closer to your pinky finger. Pain is usually reported during the acceleration phase of throwing which may be accompanied by a pop, sharp pain, and the inability to continue throwing. Treatment for this injury will depend on the stage of the strain, but will focus on strengthening of the forearm and wrist flexor muscles.

LCL Sprain: This is the injury of the lateral collateral ligament, or the radial ligament. This injury occurs through excessive weight bearing through the extremity and is often seen in gymnasts and breakdancers. If you suspect an LCL sprain you may feel a painful clicking, snapping, or locking of the elbow when you straighten your arm, on the side closer to your thumb. There may be swelling as well. Treatment for this injury will depend on the stage of the strain, but will focus on strengthening of the forearm and wrist extensor muscles. It is also important to maintain grip strength during this process.

Lateral Epicondylitis: Otherwise known as tennis elbow, this is pain and inflammation due to degenerative tendinopathy. This is potentially caused by a dysfunction in the cervical spine (neck), fascial traction on the nerves, and poor elbow biomechanics. The pain usually presents on the side of your elbow closer to your thumb and is usually gradual, achy, and stiff. Grasping objects usually becomes difficult as well. Treatment will include exercises to increase the endurance of the affected muscles, stretching of the muscles, as well as soft tissue techniques to decrease tone and pain.

Medial Epicondylitis: This term is synonymous to golfer’s elbow and is ⅓ as common as tennis elbow. This injury usually occurs after repeated stress on the joint and consists of pain and inflammation on the side of your elbow closer to your pinky finger. It may be tender to touch and stretching may be painful as well. Physical therapy treatments will incorporate endurance exercises and stretching to the affected musculature. 

Nerve Entrapment: A nerve may become irritated as a result of fluid buildup, prolonged weight bearing, or excessive pressure. Some of the most obvious symptoms may be hand weakness, tenderness, tingling, and numbness. Your PT will determine the site of entrapment and treatment will depend on the specific nerve that is affected. Splints are commonly used to decrease excess tone. Other treatments may include nerve mobilizations, soft tissue work, and some light stretching.

Therapists at Evolve, are dedicated to treating the cause of the symptoms, not the symptoms themselves. Our goal is to become a team with our patients in order to help them safely return to their activity or sport while preventing further injuries. Contact us to schedule your physical therapy appointment!

About Evolve Physical Therapy-

NYC's Premier Holistic Physical Therapy Clinics-
There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better! First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.

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

Follow Us!

• https://twitter.com/pt_evolve_ny

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

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

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

• https://www.pinterest.com/evolveny/

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Are Your Hips Bothering You?

Are Your Hips Bothering You? 

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

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

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

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

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

• Joint mobilizations

• Therapeutic exercises to target specific muscles and increase stability

• Stretching to lengthen or reduce tone in specific muscles

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

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

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

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

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

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

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

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

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

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

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

About Evolve Physical Therapy in Brooklyn-

Brooklyn's Premier Holistic Physical Therapy Clinics-
There’s physical therapy, there’s training, and then there’s EVOLVE.

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

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

Follow Us Socially!

• https://twitter.com/pt_evolve_ny

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

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

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

• https://www.pinterest.com/evolveny/

• https://g.page/EvolvePhysicalTherapyBrooklyn/

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

ACL Pre-hab and ACL Rehab

ACL Pre-hab Stretches and Rehab Exercises

The anterior cruciate ligament, or ACL, is one of the four main ligaments connecting the femur to the tibia (thigh bone to the main shin bone). The ACL provides stability as we move our knees through flexion and extension, and as we stand and bear weight through our legs. A torn ACL may occur if the knee rotates too far or from a direct hit to the front of the knee. There are more than 250,000 athletes diagnosed with ACL injuries each year, females being 2-8 more times likely to sustain one. If the ACL experiences a full tear, your orthopedic doctor may recommend surgery to repair it. 

An ACL repair surgery is considered to be pretty invasive. Read on for a brief overview of what will happen during this procedure. 

Think of a procedure like this as a controlled trauma. You will receive anesthesia as prescribed by the anesthesiologist on call and surgeons will make multiple incisions around the knee in order to insert surgical instruments into the area. The surgeon will start by removing the remaining pieces of your ACL from around your knee. They will then obtain a graft to replace the ACL with. They can either use a piece of your patellar tendon, a hamstring tendon, or obtain a donor tendon. Each of these options have their pros and cons which we will discuss below as they affect the rehabilitation process. The surgeon will create an attachment point for the graft by drilling small holes, or tunnels, into your tibia and femur. They will then place one end of the graft in each tunnel to create a new ACL tendon. Finally, the surgeon will place screws into each of the tunnels to hold your new ligament in place. New bone growth will fill the tunnels over the next 6-8 weeks to further stabilize the graft.

If you have torn your ACL and want to continue playing cutting sports such as tennis, football, basketball, or soccer, your doctor may recommend an ACL prehab therapy and ACL reconstruction as described above. If you have not yet met with your surgeon to discuss your plan, it is still very important to address the swelling immediately, regain quad strength, as well as range of motion. 

ACL Prehab Exercises:

• Hamstring Stretch: Lie on your back with your injured leg raised up toward the ceiling. Wrap your hands around the back of your thigh while you slowly flex and extend your knee. Go through this motion, repeating it 10-20 times.

• Hamstring Curl: Begin face down on your stomach. Bend your injured knee so that your foot is facing the ceiling. Slowly lower your foot back down to straighten it (eccentric) and then bend it back up to the starting position (concentric). Do 3 sets of 10 repetitions. As you progress, you may add resistance by placing your non-injured foot behind the heel of the injured one, and slightly press down. 

• Leg Extension: Sit up at the end of a chair with your knees bent to 90 degrees. Straighten the injured leg while engaging your quad. Do 3 sets of 10 repetitions. As you progress you may add a theraband around your ankle and anchor it to the bottom of the chair. 

• Assisted Quad Stretch: Lie face down on your stomach. Bend your injured knee as far as you can, bringing your foot close to your lower back. Use a towel or a yoga strap to pull your foot even deeper into the stretch. 

• Glute Bridge: Lie flat on your back with your hands, palms down, extended next to your sides, your knees bent, and your feet flat on the ground near your glutes. Using your core, bring your hips up off the ground into a bridge position. Squeeze your glutes together at the top. Do 3 sets of 10 repetitions.

ACL Rehab Therapy

Once you have had your surgery, physical therapy should begin after 2-3 days. Your physical therapist will ask you what type of graft you received. Younger patients who are involved in playing high velocity sports usually get a graft from their hamstring or patella. Some advantages to this option are that the body will not reject the graft, as it is from your own anatomy. However, there will be a recovery period for the area that it was taken from. Older patients who are not as active often receive a graft from a donor. There will be no recovery from a graft site with this option. However, there is a small risk of the body rejecting the tendon. 

Patellar tendon grafts are great because they closely resemble the tendon being reconstructed. A disadvantage is a risk of a patellar fracture following the surgery. If you had a patellar tendon graft, your therapist will make sure to rehabilitate that site as well to reduce the risk of this happening.  When a hamstring tendon is taken the incision is smaller. This tendon is longer, allowing for a thicker graft. However, this will take longer to heal and will need to be protected for a longer period of time. It is important that your  physical therapist is aware of these details so that they can carry out your treatment plan appropriately. 

The recovery after an ACL reconstruction can last anywhere from 9-12 months. Your therapist will break down your recovery plan into phases by gradually increasing your strength and range of motion in a safe progression. They will also ensure that you get back to your functional tasks such as walking without crutches or a brace, normal ambulation, and ascending and descending stairs. During later stages of rehab, your therapist will help you get back to specialty activities such as running, sprinting and other sport specific drills. It is crucial that you listen to your surgeon and physical therapist in regards to returning to your sport.

Having an ACL reconstruction surgery? Call us to prepare you! 

after surgery and continue for 6-10 weeks. This takes about 9 months to fully heal. Avoid contact sports, racquet sports, and other sports  requiring rapid direction changes, or cutting. Click here to find out more information about ACL Pre-hab or ACL rehab

About Evolve Physical Therapy in Brooklyn-

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

Brooklyn's Premier Holistic Physical Therapy Clinics-

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

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

Multiple Locations!

1-718-258-3300

https://EvolveNY.com

How Can Physical Therapy Help My Sciatica?

Physical Therapy and Sciatica

Physical Therapy is beneficial for people with sciatica for many different reasons. Therapy can help manage inflammation, improve daily function, and prevent future exacerbations of symptoms. Sciatica is best defined as irritation or inflammation along the pathway of the sciatic nerve which branches from your lower back, through your hips and down each leg, innervating many muscles.

Sciatica is described as pain on one side, from the low back to the buttock, down the back of the thigh and sometimes reaching the calf. This pain is often accompanied by numbness and/or tingling, may present as a mild ache, or a sharp burning sensation and may get worse with prolonged sitting. Increased abdominal pressure may make it worse, such as when sneezing or coughing. Although described as “sciatica”, the symptoms experienced will vary from person to person.

There are many possible causes for pain that travels down the leg. This may be described as “radiating pain”. However, true radiculopathy includes diminished reflexes, sensation loss/changes, and weakness. Some causes of sciatic symptoms include hamstring strains, a herniated disc, tissue degeneration, spinal stenosis, small stress fractures, sacroiliac joint dysfunction, and piriformis syndrome. Your physical therapist can determine the root of the cause by using special neurodynamic testing.  

Without understanding the reason for your sciatic symptoms, it may be difficult to treat your symptoms with long term relief. A great physical therapist will give you a specific plan of care to address the cause of the pain with the goal of resolving this episode and preventing future exacerbations. Specific exercises will target underlying causes. For example, if the cause of the pain is from a herniated disc, exercises will include putting your spine in a position to encourage extension, taking pressure off of the disc and decreasing pain. Acute cases of sciatica usually get better with 4-6 weeks of physical therapy. Chronic sciatic pain that has lasted for over 8 weeks may take longer to resolve in PT. 

You and your physical therapist will become a team in order to get yourself better. Being consistent with home exercises and focusing on correct form will take you a long way. This is key in getting the maximum benefits of your treatments.

Some general goals for physical therapy may include:

• Increase core strength, including the low back, abdomen, glutes, and hips.

• Stretching to loosen tight muscles, such as the hamstrings

• Increase circulation with light aerobic exercises like walking, swimming, stationary recumbent cycling, and using the elliptical. 

While you may be able to find temporary relief on your own with home remedies, a physical therapist at Evolve will work with you in order to treat the underlying cause of the issue and provide long term relief. 

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

About Evolve Physical Therapy in Brooklyn-

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

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

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

Multiple Locations!

1-718-258-3300

https://EvolveNY.com

Top 5 Exercises to Get Rid of Headaches

5 Best Exercises to Get Rid of Headaches

While headaches can range from being a nuisance to being excruciating, there may be a way to find relief through movement, if you meet certain criteria. The vast majority of headaches are not due to underlying conditions. However, there are certain symptoms that should prompt you to see your doctor:

• Very severe headache that comes on suddenly

• Headache made worse while coughing, sneezing, changing positions

• Constant headache in the same location of your head

• Headaches accompanied by tingling of the face, fever, chills, weight loss, night sweats

If you are not experiencing any of the above symptoms, you may be experiencing a muscle contraction headache. This is a type of tension headache correlated with clenching the muscles in the head. While the cause of this headache is unknown, there are some factors that may contribute as a trigger for them. Some of these include poor posture, anxiety or stress, dehydration, eye strain, and excessive alcohol consumption or smoking. These factors prompt the head muscles to tighten up, leading to pain.

You may also be experiencing a cervicogenic headache. These stem from upper cervical issues of the segments, ligaments, and muscles on the sides and back of your neck. These make up about 20% of people's headaches. They are commonly one sided and start from the back of the neck going up around the temples. These are a mechanical dysfunction, and can be treated with certain exercises. 

Here are 5 exercises you can try at home to find some relief from headache pain caused by tension, stiffness, and tightness in the neck and shoulders: 

• Chin Tucks: These help reset the muscles in your head, neck, and shoulders. All you have to do is keep your neck in a neutral position, and tuck it back like you are giving yourself a double chin. Start by holding this position for 3-5 seconds, and do it for 5 repetitions. These can be done several times throughout the day.

• Head rotations on a roll: This exercise works on the upper cervical vertebrae. Grab a thin foam roller, or cut a piece of a pool noodle and place it under your neck while lying down. Make sure it is high up where your head meets your neck. Gently rotate your head from side to side holding for 3-5 seconds on each side. If you start to get light headed, dizzy, or nauseous while doing this, stop immediately and go see your doctor as it can mean something more serious is going on. 

• Scapular Squeeze:  If you are experiencing headaches, it may mean your chest area is tight and that your upper back is weak. To help with this, sit up and squeeze your shoulder blades down and back. Imagine there is an orange between your shoulders, and you are holding it in place, not allowing it to fall. Hold this position for 5 seconds and repeat for 5 rounds. You can do this a few times throughout the day. Make sure you are activating the muscles in your back to bring the shoulder blades closer together. The chest will open up to help strengthen the upper back muscles.

• Pec Stretch: This exercise will help you stretch out your chest muscles, putting you in a better posture and reducing the chances of getting a headache. Sit up and clasp your hands together behind your back. Press down and out while pushing your chest out forward. Hold this position for 30 seconds and repeat for 3 rounds. Sometimes you may feel some tingling down your arms. This is okay if it goes away as soon as you come out of the stretch.

• Thoracic roller: Headaches come from the neck, but may also come from the upper back, or thoracic region. Another way to relieve headaches is to loosen up that region of the spine. Rolling out the thoracic spine is a great way to do this. Place a foam roller on your mid back and wrap your arms around yourself like you are giving yourself a hug. Use your legs to roll up and down the muscles on the sides of your spine. Do this motion for 1 minute.

Want to learn more about how you can improve your posture to minimize headaches? Give us a call today to schedule a physical therapy appointment at Evolve.

About Evolve Physical Therapy in Brooklyn-

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

Brooklyn's Premier Holistic Physical Therapy Clinics-

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

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

Multiple Locations!

1-718-258-3300

https://EvolveNY.com

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

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

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

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

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

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

About Evolve Physical Therapy in Brooklyn-

Brooklyn's Premier Holistic Physical Therapy Clinics-

There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better! First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.

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

Multiple Locations!

1-718-258-3300

https://EvolveNY.com 

Got Shin Splints?

What Are Shin Splints

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

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

What can I do at home?

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

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

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

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

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

Getting to the source

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

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

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

• Flexibility exercises

• Soft tissue work

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

• Guidance to progressively build up to your desired fitness level

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

• Ice and compression to ease pain and swelling

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

About Evolve Physical Therapy-

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

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

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

Follow Us Socially!

https://twitter.com/pt_evolve_ny
https://www.facebook.com/evolvephysicaltherapyfitforlife/
https://www.instagram.com/evolvefit4life/
https://www.linkedin.com/company/evolve-physical-and-occupational-therapy-and-sports-rehab/
https://www.youtube.com/channel/UCydiv7YufCJ1hlNglcVOW9w
https://www.pinterest.com/evolveny/

Evolve’s Commitment to YOU amid Coronavirus (COVID-19) Concerns

Covid-19 Information

As the impact of COVID-19 spreads across the globe, we understand how it is affecting our families, work and businesses. At times like these, we want to ensure you that our top priority is the safety, health and well-being of both our staff and clients.

It helps everyone to be informed, so here are some fast facts about COVID-19 according to the CDC:

• Diseases can make anyone sick regardless of their race or ethnicity

• Some people are at an increased risk of COVID-19. These people who have close contact with those diagnosed with the disease, and people who live in (or recently been) an area with an exposure.

• You can help stop the spread of COVID-19 by knowing the symptoms:

  • Fever

  • Cough

  • Shortness of Breath

There are simple things to keep yourself and others healthy and protected. Small things like hand washing, staying home when you’re sick and observing cough etiquette can help.

With this constantly in mind we have set up guidelines for the benefit of the community.

We Commit to the Following:

• We require each team member to deeply clean all tables and equipment after each use.

• To provide hand sanitizer that meets the CDC requirements for antiviral disinfectant.

• Perform periodic cleaning of all frequently touched surfaces.

• Employ professional cleaning services

• Enforcing “scrub in and scrub out” policies

To protect each other, we also ask you, our beloved clients to also follow our guidelines

We ask of you:

• Stay home if you are sick or having COVID-19 symptoms

• Wash and/or sanitize hands upon entering our clinics

  • Frequent hand washing with soap and water appears to be the best to do to avoid spreading the virus.

• Avoid touching your eyes, nose, and mouth with unwashed hands

  • Although little is still known about the virus, it appears that it can enter our bodies through our eyes, nose and mouth.

• Cover your cough or sneeze with a tissue, and immediately dispose of the tissue.

Lastly, we urge you to seek medical advice if you feel any of the symptoms, especially if you have a history of travel to areas affected by the virus, or have been in close contact with someone affected.

About Evolve Physical Therapy in Brooklyn-

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!
Call- 1-718-258-3300

https://EvolveNY.com

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