Is Your Ankle Bothering You?

Need Ankle Physical Therapy? Try Ankle Physical Therapy Services in Brooklyn with Evolve PT!

Ankle injuries can keep you down and out for a long time if untreated or treated incorrectly. The ankle is a complex joint, like the wrist, it’s made up of dozens of joints and over a hundred muscles, tendons, and ligaments. The ankle is a magnificent system, the duality of its responsibility is unmatched when compared to other joints. It has a need to be conforming and supple enough to contour to any uneven surface, as well as being rigid enough to be a springboard for running and jumping. Safe to say, there’s a lot going on here. Most ankle injuries boil down to where the stress is going, and often a part foot is working too hard. This strain can be as benign as inflammation, to tendinitis, or at the extreme tearing of the ligaments and bones. Let’s go two of the most common ankle injuries, including the mechanism of injury and treatment.

Ankle sprain-

The most common type of sprain happens when your foot rolls over itself. This generally happens with sports stepping on someone’s foot for example, but also can be from stepping wrong on an uneven surface or off a curb. This is called an inversion ankle sprain, dubbed by the direction the foot is moving. Depending on how much the ankle rolls, and often how much weight is going through your ankle in that position, will determine how bad the sprain is. Initially immobilizing your foot is important, as you’re susceptible to spraining it more. Common treatment after includes working on the muscles involved in the injury, strength, and balance training to recalibrate your ankle in positions where the ligaments will be active.

Plantar Fasciitis-

The plantar fascia serves as a support structure for your foot, it helps form your arch. It fans out from your heel to your toes. The area on your heel where it attaches can become inflamed, often with excessive weight or overuse typical in flat feet. In mild cases, a change in footwear and stretching are often enough. If the inflammation is bad enough, immobilization and reduction of activity are required. This injury can be a nag, but with proper assessment of your gait, arches, and exercise form, it can be well managed.

If you’re unlucky enough to break your ankle, thankfully most of the time they heal and recover like it never even happened. The two bones from your calf, tibia and fibula, are typically the area a fracture occurs. Treatment for the fracture can vary anywhere from a cast with immobilization, to surgical fixation keeping the fracture in place using screws and plates. Recovery depends on where the fracture occurred, and the technique to keep it in place. Typically, is starts off with a period of immobilization and reduction in weightbearing to allow things to heal. Once you’re able to start moving again, Physical Therapy is your best bet to regaining the normal motion and function of the foot. The time in a cast or boot, albeit brief, will typically result in atrophy of the supporting structures of the ankle. Proper range of motion and strength exercises will be paramount to the eventual function of the foot.

Ankle injures can be complicated, and proper assessment and treatment is key. Thankfully at Evolve PT, we’ve got you covered. From the latest in soft tissue techniques, to expert gait and running analysis, there is no reason your ankle injury has to keep you from doing the things you love.

Click here for more information about ankle physical therapy in Brooklyn

About EvolveNY-

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

“GOT TAPED?"

Top 5 Benefits of Getting Strapped Up With RockTape

Check out Head Physical Therapist Dr. Nathan Kind’s Top 5 benefits of getting strapped up with RockTape.

By: Dr. Nathan Kind, Clinical Director, RockSteady Program Director, DPT, PT

Let's first talk about what is RockTape?

RockTape is a brand of  Kinesiology Tape. Kinesiology Tape was first developed in the late 1970s by Dr. Kenzo Kase, a Japanese chiropractor who wanted a tape that provided support but didn’t limit movement the way traditional athletic tapes do. The tape is typically really stretchy, water resistant, Hypoallergenic, and most would say cool to wear. If you’ve ever watched a volleyball game or a competitive bicycle race, you’ve probably seen it: strips of colorful tape splayed in patterns across shoulders, knees, backs, and abs. Some of the evidence based research and study results show taping creates space in joints in areas such as the knees and shoulders which helps reduce the chance of joint irritation. Physical therapists like myself have taping changes the information your sensory nervous system is sending about pain and compression in your body. It seems taping can change signals on pain pathways which makes it a useful treatment tool for many patients. 

• Improves circulation of blood and fluids which mitigates pain and swelling by improving blood and lymphatic flow in the taped area.

• Supports weak zones by providing reinforced support to fatigued  joints and muscles without limiting movement. Taping provides a mechanical effect which improves the slides and glides between tissue layers.

• Re-educating muscles taping helps retrain muscles that have lost function or that have gotten used to an unhealthy way of working. This can protect patients against injury by “waking up” the muscles and reminding it to keep working.

• Scar Tissue Management: taping can be used to gently pull on scar tissue, providing a low intensity, long duration stretch to the tight collagen that makes up scar tissue. Taping can improve the long-term appearance of scars after surgery or injury.

Got Pain ? How about Swelling and Bruising ? Need functional support in movement ? Click here to find out more about Kinesiotaping

Check the link below or call 1-718-258-3300 to learn more.

https://evolveny.com/contact

About EvolveNY-

Brooklyn's Premier Holistic Physical Therapy Clinics-

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

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

Multiple Locations!

1-718-258-3300

https://EvolveNY.com

WORKING FROM HOME CAUSING YOU BACK PAIN?

GET BACK ON TRACK! Reduce Back Pain While Working from Home.

4 Tips to Reduce Back Pain

If you’ve been working from home for a while and are noticing lower back pain that lingers, it could be caused by your home office set-up. Working longer hours, not having a supportive chair and poor posture can all lead to back pain. “The urgency in which people were sent home to work during the peak of the pandemic, left little to no time to set up a proper office space,” explains Dr. Nathan Kind, physical therapist at Evolve Sport Rehabilitation - Brooklyn. “Also, without the usual distractions of work, people find themselves sitting for 3-4 hours or more without getting up to run to various meeting room shared office spaces.

Extended sitting leads to poor posture, which can ultimately lead to pain. Nathan further explains that “The stress from juggling life at home can also increase pain from ramped up cortisol, tightness in muscles, shallow breathing and decreased circulation throughout the body,” Dr. Kind explains. “It’s been a perfect recipe of factors that contribute to back and neck pain.” Dr. Kind shares advice on how to get “back on track” reduce back pain while working from home.

Tips on How To Reduce Back Pain And Sciatica While Working From Home-

START YOUR DAY WITH A STRETCH!

Whether you’re suffering from pain in the lower back, mid-back, or upper back and shoulders, here are two stretches that are easy to try:

Knee to chest: Don’t be fooled by this stretch’s simplicity. This is a really effective way to stretch the hamstrings and lower back. Lie on your back with your legs flat on the floor. Gently bend one leg up, placing your hands over your knee to hold it in place. Hold this for 30 seconds on each leg.

Side bends: While standing, slowly slide your right hand down the side of your right leg, going as far as you can until you feel any stretch or discomfort. Hold for 10 seconds and ease yourself back to standing. Repeat on the left side.

VIEW YOUR COMPUTER SCREEN WITH A STRAIGHT NECK!

Put your screen in front of you at a comfortable viewing height. Don’t look down at your screen, like to a laptop on a table or to your phone. And don’t angle your screen so you must twist your neck–some people like to put their keyboard and mouse in front of them with their screen off to the side, but then they end up dealing with neck pain from the swiveling. If you have a separate screen or if you are using a laptop, you might have to put it on a pile of books or on a cardboard box to raise it to a comfortable viewing position straight in front of you.

STAY HYDRATED!

Simple, yet often forgotten when we get busy, remember to keep up your water intake. Drinking plenty of water helps keep your muscles and skin well hydrated. It ensures the body has plenty of opportunities to take away waste products from the muscles that are working hard keeping you in your forced typing/desk position. There are also secondary benefits too. You have to get up out of your seat to get a refill, giving you a natural break and, most likely, you will be going to the loo more often!

SCHEDULE TIME FOR YOUR BODY TO MOVE!

When we asked Dr. Kind, what’s the most important advice you can give someone working from home ? He replied “ Take a shake break, take a break simply just to move and schedule time to take care of your body”.

The Key is not to stay in any one position for longer than about 45 minutes. Get up and move around be intentional about your movement. If you have a smartwatch or Fitbit wear it and follow the prompts to stretch.

If you need help with getting back on track schedule Physical Therapy as part of your weekly fitness/wellness routine. There are a lot of simple exercises we can teach you to do at home or at work to strengthen your core and support your lower back and spine.

Got Sciatica? Do you have an excruciating pain or electrical shock feeling running down your back and legs that just won't quit? Check Out Some of Evolve Physical Therapy’s Lower Back Stretches and Sciatica Specific Stretches…

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

Got lower back pain and/or Sciatica? Call us today to schedule an appointment! Call- 1-718-258-3300

About Evolve Physical Therapy in Brooklyn-

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

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

Multiple Locations!

1-718-258-3300

https://EvolveNY.com

What is Instrument Assisted Soft Tissue Mobilization

Instrument Assisted Soft Tissue Mobilization

Instrument Assisted Soft Tissue Mobilization, or IASTM, is a tool that therapists may use to treat soft tissue dysfunction. This approach to soft tissue work is utilized to identify and treat restrictions in the fascia. IASTM tools are designed to find tissue abnormalities such as scars, restrictions and adhesions. The tools are made to allow the therapist to concentrate their force into a smaller surface area, resulting in a more efficient treatment. The goal of using these tools is to trigger an inflammatory healing response in order to stimulate the production of new collagen and encourage pain free healing. 

Some issues that it may be used for are:

• Chronic Inflammation

• Cervical or lumbar sprains

• Plantar Fasciitis

• Scar Tissue

• Trigger Finger

• Patellofemoral disorders

• Tendinitis

• Myofascial pain and restrictions

• IT Band Syndrome

Although controversial, there have been multiple studies addressing the benefits of IASTM on a cellular level. Some of these include reduction in scar tissue, an increase in circulation, and remodeling of collagen fibers to promote healing and restore function. When IASTM is incorporated into a therapeutic exercise program, the soft tissue is encouraged to lay itself down in an appropriate arrangement. 

What Should I Expect From an IASTM treatment?

Your therapist will use their instrument to glide over your skin. When the tool picks up on scar tissue or an adhesion, you will feel a “catch”. Your therapist will then spend about 30-90 seconds treating this area. IASTM should not be painful but it may be uncomfortable at times. After your trouble area is treated, your therapist will guide you through a stretching or strengthening program, depending on your needs. 

The potential outcomes from this type of treatment include increased range of motion, blood flow, and decreased pain. Mild soreness following a treatment is not uncommon and is not dangerous. When paired with active exercises, IASTM is an effective tool that your physical therapist may utilize to help you gain the maximum benefits from your treatment sessions. Give us a call to schedule an appointment- 1-718-258-3300 or click here to find out more about IASTM physical therapy services.

About Evolve Physical Therapy-

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

What is Complex Regional Pain Syndrome?

What is Complex Regional Pain Syndrome?

Complex Regional Pain Syndrome is a disproportionate response of the sympathetic nervous system (think fight or flight) following an injury. This abnormal feedback to the brain has been associated with injuries to bone, nerve, soft tissue, and blood vessels. It is most commonly seen in the hand and foot after immobilizing a painful injury in that region or after a stroke or heart attack.

Someone who has Complex Regional Pain Syndrome (CRPS) will complain of a continuous throbbing or burning pain in their arm, hand, leg, or foot. They may have increased sensitivity to touch, cold, and have changes to their skin color. These skin changes can range from blue, to red, to white blotches. The joints affected may be stiff and swollen as well. People with this syndrome may experience muscle spasms, tremors, and weakness. 

There are two types of CRPS that one can develop:

• Type 1: This type is found in the vast majority of CRPS patients, about 90%. It occurs after an injury that did not directly damage any nerves in the affected region. 

• Type 2: This less common form occurs after a direct injury to a nerve in the affected limb.

There is no general timeline for symptoms of this condition as it can last anywhere from a few months to a year. CRPS can lead to ongoing chronic pain which is a potential risk factor for developing clinical psychological depression. 

Early management is crucial in order to support a good prognosis. There are some disabling complications that can develop if this issue is not taken care of early enough. The most common ones include muscle wasting and muscle contractures. When you visit your doctor, they will direct your treatment toward disrupting the increased sympathetic response and a nerve block medication will likely be administered. While medication will help ease the pain, it does not provide long term relief. 

While medicated, it is important to see a physical therapist who will help you exercise through pain free ranges of motion. A physical therapist will help you loosen up joints that are stiff in order to prevent muscle and joint deterioration. They will also work with you to reduce the risk of contractures, which is caused by the tightening of muscles. In addition, various therapeutic techniques may be utilized to reduce swelling and reduce pain. 

Medication alone will not help someone with CRPS get better for the long run. However, it significantly improves a patient’s ability to cooperate and perform better in a physical therapy session. 

Are you or someone you know experiencing CRPS? Call us today to make an appointment. Our therapists will work with you to reduce the risk of complications, and help you get back to living your life to the fullest. Call 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 

Upper Back Strain?

Upper Back Strains

If you are experiencing pain on your upper back, specifically between your shoulder blades, you may have a rhomboid strain or spasm. The rhomboids are muscles that pull your shoulders back and rotate your scapulae down. They also act as a stabilizer, positioning the scapulae onto the thoracic wall. Activation of these muscles help to maintain proper posture while standing, sitting, and walking. When not activated, the shoulders can protrude forward, leading to poor posture and upper back pain. 

 A rhomboid strain or spasm is usually caused from repetitive motions or other overuse of the shoulder. Some of these include overhead activities such as pitching, serving a tennis ball, rowing, carrying a heavy load such as a backpack, and sustained poor posture for long periods of time. A strain may cause pain in between your shoulder blades and can be assessed by your physical therapist.

Your physical therapist will help you strengthen and stretch the muscles in your upper back and shoulders in order to correct any existing muscle imbalances and to improve your posture. They also may incorporate some modalities into your treatment such as ice, ultrasound, and soft tissue work. All of these approaches will work off of one another to manage pain and inflammation.  In order to facilitate the healing process, you will need to modify your activities in order to avoid anything that aggravates your upper back pain. Your PT will most likely prescribe a home exercise program to complete between visits. You and your physical therapist will become partners in your healing; they will give you the tools you need to get yourself better in a timely manner. Following this plan is important to speed up recovery.  A mild strain should heal within 4-6 weeks while more severe strains may take longer.

There are a few actions you can take to prevent rhomboid muscle strains or spasms:

• Be sure to warm up and cool down before and after your workouts

• Perform dynamic stretches before activity and static stretches after activity 

• If you have a desk job, set an alarm on your device to remind you to take breaks and move around every 45 minutes

• Practice proper technique while playing sports

• If you wear a backpack, make sure to carry it on both shoulders

Here are some exercises that can help with upper back pain due to rhomboid sprains and spasms:

• Shoulder Retractions: Sit or stand with your arms at your sides. Draw your shoulder blades together while bringing them down and back. Hold this position for 5 seconds and repeat for 1 minute

• Rhomboid Stretch: Extend your arms out in front of you, stacking your right hand over your left. Hold this position for 30 seconds and then switch sides. Repeat for a total of 3 times on each side. 

• Neck Rotations: Sit upright at the edge of a chair. Inhale while turning your head to the right and hold at the end of your range for 30 seconds while taking deep breaths. Repeat on the left side. Do this for a total of 3 times on each side.

Got upper back pain? Call us today to make an appointment! Call- 1-718-258-3300

About Evolve Physical Therapy in Brooklyn-

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

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

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

Multiple Locations!

1-718-258-3300

https://EvolveNY.com

Physical Therapy for Concussion Injuries

Concussions and Physical Therapy

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

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

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

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

• Vestibular- disruption of the central vestibular system

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

• Cognitive fatigue- worsening of problems throughout the day

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

• Anxiety/Mood- changes in mood

• Cervical - neck pain, numbness, tingling, headache

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

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

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

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

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

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

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

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

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

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

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

About Evolve Physical Therapy in Brooklyn, NY-

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

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

Evolve Physical Therapy: End of Year Insurance Updates!

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

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

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

“So, Use ‘Em or Lose ‘Em!”

2020 Benefits you might be losing out on:

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

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

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

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

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

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

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

Happy Holidays!

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

NYC's Premier Holistic Physical Therapy Clinics-

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

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

Multiple Locations!

1-718- 258-3300

https://EvolveNY.com

How Physical Therapy Can Help Reduce Opioid Abuse

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

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

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

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

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

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

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

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

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

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

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

About Evolve Physical Therapy in Brooklyn-

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

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

Elbow Pain?

Suffering From Elbow Pain?

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

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

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

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

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

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

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

About Evolve Physical Therapy-

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

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

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/

• https://g.page/EvolvePhysicalTherapyBrooklyn/

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

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