Lake Country Physical Therapy & Sportscare: 2015

Thursday, December 17, 2015

Physical Therapy check up before the New Year

The unfortunate side of aging is that more issues occur as more time passes. You may suddenly wake up with new aches in your knees or back or you may be experiencing a slow escalation of pain over time.

Pain doesn’t have to be a necessary daily occurrence. If you noticed you were developing more ankle pain episodes, lower back pain, or wrist pain over the past year, something you are doing may be causing these painful moments to increase. Rather than letting the pain continue to escalate, it is best to nip it in the butt early!

Take the time to listen to your body as you go about your daily activities and take note if you are having difficulties using the stairs, getting out of bed, or performing other normal activities. Jot down what causes you discomfort, the locations of your pain, and any other pertinent information.

It is best to bring this information to a physical therapist. Your physical therapist will be able to diagnose the root cause of the problem and provide you with an action plan for reducing pain and deterioration by showing you proper motioning techniques.

It is extremely important that when you begin to have pain that you take action. Certain repetitive movements can cause joint issues and could lead to painful and expensive surgery if left to deteriorate.

We only get one body and we need to take care of what we have. The new year is the perfect time to reflect and take the time to give our body what it needs to thrive in the aging process. Start off 2016 right and you will have a new spring in your step come next year!

Lake Country Physical Therapy & Sportscare PC offers the very best physical therapy in Ontario County. We treat all your wants and needs with our trusted and experienced Physical Therapists and staff. To begin to feel pain and stress free, start your Physical Therapy journey today and schedule your evaluation by calling (585) 396-1400.

Proper Shoveling Technique

The cold weather is approaching rapidly, and if there is one thing that native New Yorkers have to prepare for, it is snow. The idea of snow and the reality of snow are two separate entities entirely—snow is a beautiful thought, but in reality it can be a real pain to deal with. Knowing the techniques of how to shovel snow properly is essential to surviving this winter.

The chore of shoveling snow is usually at the forefront of many people’s minds when they think of the winter season. The first step in preparing for the snow is to purchase the right shovel, and many people may think that buying the biggest shovel would be ideal. Although shovels with a larger scoop are able to hold more snow, it makes it harder to lift and can result in back, shoulder, and neck damage. The shovel should be moderate in size and made from a durable, yet lightweight, material. The most ergonomic kind of shovels have Z-shaped shafts because they reduce the amount of bending over involved in scooping snow and thus produce less pressure on the lower back.

There are some tips and tricks to improve the way snow is shoveled if purchasing an ergonomically idea is out of your price range. Stretching the muscles can help prepare a shoveler in case there is snow that needs to be lifted and walking closer to the snow instead of trying to reach the snow with the shovel can reduce the strain of your muscles. Although many people are accustomed to lifting the snow and throwing it to the side with the shovel, it is actually easier to push the snow out of the way whenever possible. If you must lift the snow, however, it is strongly recommended to bend at the knees with a straight back.

It is always important to remember to stay as safe as possible in harsh winter conditions and following these techniques can help ensure an easier shoveling experience.

Wednesday, December 2, 2015

Managing Holiday Stress

The holidays are a time of joy and celebration with friends and family, but it is also the time of year when stress, anxiety, and depression are at its highest. It is the time of year when not a day goes by without planning parties, trying to beat the crowds at the mall, or cooking enough food to feed an entire extended family. There are some stress management techniques, however, that will help you keep your sanity and maybe even enjoy the holidays a little more.

The most important part of stress management is also the easiest—breathing. It may be difficult to find the time to relax and take a needed break, but you will find the time will be better spent if you aren’t constantly in rush mode. Find a chance to sit down, even if it is for ten minutes, and practice heavy breathing exercises if needed. Sometimes a little breather is all it takes to push through.

Family drama can be a major stressor and can take its toll on everyone. It is much easier to set aside your differences and problems for a couple of weeks than to have it escalate into something much bigger. Remember, a friend or family may be on edge because they are feeling the same anxiety or stress as you.

Money can also be a cause of stress or anxiety. The easiest way to avoid a financial crisis is to budget your gift and shopping spending correctly. While it may seem like common sense, gifts can start to add up if you are not keeping track. A good tip is to make a list of everyone you are buying for and to put a cap on how much you are willing to spend.

Don’t forget to exercise! We all tend to overeat and maybe drink a little bit too much during the holidays, and you may feel the urge to skip a few days at the gym, but research has shown that even just 20 minutes a day of exercise can reduce stress and depression.

The holidays are a great time of year to spend with friends and family, but all the planning and shopping can get a little chaotic and stressful. If you stick to healthy habits, though, you will be able to manage that stress and maybe even enjoy the holidays a little bit.

Tuesday, November 24, 2015

Prevention of Osteoporosis

The joys of getting older can be marred by having to face ongoing health problems. The most common health problem we start to notice as we get older is osteoporosis. About 54 million Americans have osteoporosis or have low bone mass which may increase the risk for the condition.

Osteoporosis is a medical condition in which bones become brittle and fragile due to a loss of tissue as a result of hormonal changes or lack of calcium or vitamin D. Since the bones of the body become weak, simple actions such as bumping into something or a minor fall can cause a bone to break. Studies have shown that approximately one in two women and one in four men ages 50 or older will break a bone due to osteoporosis.

As you get older, you may start to notice that you cannot tolerate injuries the way you once did. Osteoporosis is a serious condition and should not be taken lightly. If you avoid seeking treatment for your osteoporosis, recovery can take quite some time or you may be faced with severe pain that will not go away. Broken bones caused by osteoporosis may occur in the hip, spine, and wrist, and osteoporosis affects your posture and height. These problems will become noticeable when the condition causes the bones of your spine to break or collapse.

Osteoporosis can prevent you from enjoying the activities you once did and in turn can lead to depression and other health problems. It is important to keep yourself in good health as you cannot afford to have an accident when you are older. A broken hip is fatal in about 20% of seniors due to the problems related to broken bones or surgery necessary to repair the broken bone. If you break a bone or suffer from osteoporosis, a physical therapist can help you get back on your feet and into a regular routine once again.

Thursday, November 19, 2015

What is Incontinence?

Incontinence is the inability to prevent urination or defecation of any amount. This condition affects millions of people each day and can be the result of many factors. Incontinence is often called a symptom and is preventable in many cases with treatment of the cause. However, focusing on pelvic strengthening exercises can make a huge difference.

Incontinence comes in many forms. Temporary incontinence is a circumstantial symptom due to such things as alcohol, caffeinated drinks, and medicine as well as issues such as urinary tract infections, diarrhea, and constipation. There is also persistent incontinence which can be due to the aging process, arthritis, pregnancy, enlarged prostate, and obstructions from things such as bladder stones.

Pelvic floor exercises and Kegel exercises can be a crucial step towards quality of life improvement. These exercises will strengthen the supporting muscles in the pelvic region, helping with incontinence as well as strengthening your core, increasing stability, and improving sexual health.

Performing these exercises for about 5-10 minutes a day will minimize incontinence issues over time. Both kegel and standard pelvic floor exercises can be incorporated into your daily fitness routine. Standard pelvic floor exercises include variations of squats, bridges, and more. A majority of patients will see results within the first three months, however many will see results in half the time.

Strengthening your pelvic floor can have many positive effects aside from incontinence. Both men and women will see increased sexual gratification and performance as the pelvic floor strengthens. In men, pelvic floor exercises will reduce prostate issues. In women, floor exercises can also prevent vaginal and uterine prolapse.

Seeking professional help is key if you are unsure of what pelvic floor exercises are right for your condition. A physical therapist can guide you through pelvic floor exercises that would be the most effective to long term incontinence prevention and will minimize the risk of doing more harm than good.

Thursday, November 12, 2015

Posture Problems and Prevention

Poor posture has been linked to physical issues, such as neck and back pains, along with mental and psychological issues. Poor posture, most commonly identified as “slouching,” limits a person’s ability to perform tasks adequately opposed to when our spine is straightened. Even though many of us have fallen victim to this “comfortable” position at the office or in class, there is a chance we can eventually suffer from our lack of good posture. It is hard to break bad habits so it is recommended to visit a physical therapist to help improve and prevent further complications.

How do you know if you have poor posture? The most visible signs of poor posture are shoulders that slouch, an arched lower back, a curved spine, and a head or neck that jab forward. Specialists believe poor posture deals with constant unfriendly spine positions. For example, our tendency to slouch is a direct cause of sitting at a desk for too long and may be a problem related to postural kyphosis or rounded shoulders.

Postural kyphosis occurs when chest muscles tighten and cause excessive curving of the spine. As a result, postural muscles in the upper back tend to weaken and loosen. To prevent kyphosis, being aware of how you are sitting or standing is key. A physical therapist can help teach exercise routines to strengthen back muscles.

A few tips to help prevent poor posture:

Keep your feet shoulder-width apart and to make sure the distribution of your weight is evenly balanced.
Remember to have your chin leveled (parallel to the floor) and look straight ahead.
Relax your shoulders
Keep your knees slightly bent while standing
Let your arms rest naturally
Avoid sleeping on your stomach

Rounded shoulders can pose another posture related problems. About 73% of the population complain they have a problem with their posture. The natural curve of the neck is more pronounced when slouched and straightening your back while sitting can benefit not only posture but respiratory intake. Rounded shoulders compress your diaphragm and can lead to shallow breathing. Adjusting posture allows proper breathing and helps to maximize oxygen intake, helping to relax the muscles and prevent stress from building up in the areas of the neck and back.

Thursday, November 5, 2015

Health Benefits of a High Calcium Diet

Health Benefits of a High Calcium Diet

Calcium is an important nutrient the human body needs to thrive! Calcium is integral to not only bone health but also the processes of every human cell! It is vital that you consume foods high in calcium on a regular basis in order to avoid potentially life threatening conditions.

Calcium plays a vital role throughout every stage of life. Whether it’s the building blocks of growing bones or the strengthener of aging bones, calcium is something to be mindful of for people of all ages. In addition to bone health, ingesting the proper amount of calcium can prevent obesity by keeping the parathyroid gland working at optimal condition while helping to prevent kidney stones, depression (especially in women), and colon cancer. Calcium aids in the strengthening of cardiac muscle, lowers blood pressure, and combats the negative effects of poor diet choices in regards to the body’s alkalinity.

Like all things, there is a limit to how much calcium you should take as too much of it has been linked to heart disease. Adults should consume around 1000 mg of calcium per day unless under a doctor’s supervision. Children under 18 should consume between 200 mg (for infants) and 1300 mg per day (for teenagers).

Good sources of calcium come from dairy products such as milk, cheese, and yogurt, leafy greens such as kale, broccoli, and collard greens, and fish such as salmon, sardines, and oysters. Soy, almonds, and black eyed peas are also excellent sources of calcium.

Depending on your diet or as recommended by your physician, a calcium supplement may be recommended if you have food allergies or your food preferences do not match this list. Keep in mind, however, the body absorbs calcium more efficiently and effectively from food.

Calcium is extremely beneficial to your health and longevity. Aiming to get 1000 mg per day can have lasting positive effects, but like anything else, too much or too little can be harmful.

Thursday, October 29, 2015

Preventing Hiking Injuries

Hiking is a healthy and family-friendly hobby that has grown in popularity. For those nature junkies who genuinely love the outdoors, hiking is a perfect way to explore new roads and destinations. The United States is home to a number of places designated for those who love to hike. These areas, such as the Grand Canyon National Park and even in our backyard here in Canandaigua, provide hikers with a healthy mix of beautiful scenery and rough terrain. Although hiking is celebrated for promoting a healthy lifestyle, there are also many risks involved that should not be overlooked.

Trekking through trails and mountains is undoubtedly fun but also extremely physically demanding. It is every hiker’s duty to take the necessary steps to try to prevent injuries before they happen. Some common hiking injuries include skin injuries, insect bites, sunburn, blisters, dehydration, and joint injury.

It is crucial to familiarize yourself with the route before hand, and it may be a good idea to go with someone who has been on the trail before. Rivers and cliffs can prove hazardous to hikers and having a friend is highly recommended in case of injury.

Knee and ankle injuries can result from a fall on uneven terrain. It is important to pack the right gear and to make sure your body is ready to handle the difficulty of the trail. A good pair of hiking boots can help avoid slips and walking sticks are a good way to support your weight on inclines and declines.

It is highly recommended you stretch before and after the hike. Keeping your muscles loose and warm will allow you to have more freedom in the way you walk. Stretching and staying hydrated will keep you healthy and will provide you with a better hiking performance out there on the trail.

Sunday, October 25, 2015

Special Care Needed for Pregnant Women

Pregnancy is a very exciting time in a woman’s life. From conception to birth, everything a pregnant woman does have lasting effects on her future newborn. It is important during this time that she follows her doctor’s recommendations in order to make the pregnancy run as smooth as possible.

However, certain conditions are unavoidable. Over half of all pregnant women will experience pain, particularly in their lower back, during pregnancy. She will be chronically uncomfortable and this will present many challenges for her and for those who care for her. The stress of this pain can bring stress on the baby, which is counterintuitive for the baby’s growth and future wellness.

Physical therapy is a safe and beneficial way to alleviate back pain. Visiting an expert is the safest and most effective course of treatment as pregnant women must be always be cautious regarding exercise. A physical therapist will be able to examine each woman’s physical condition in order to provide her with optimal exercise routine. He or she will do in-session exercises as well as provide exercises helping with pain relief at home.

The exercises prescribed by a physical therapist will not only focus on pain management but will also focus on strength, flexibility, and posture. By focusing on these three areas, the need for pain management will be reduced as the pregnant woman gets stronger.

A physical therapist will also help the expectant mother with proper motioning, alleviating stress on the back as well as teaching her the adjustments she will need to make as her baby continues to grow. This is especially helpful for new mothers who are still getting used to maneuvering in a pregnant body.

Whether this is their first pregnancy or their fifth, physical therapy can be critical. Each pregnancy can bring different challenges and it is important to have a proper action plan in place to make the experience as comfortable as possible!

Wednesday, October 14, 2015

National Physical Therapy Month

It’s that time of the year again; it’s National Physical Therapy month! During the month of October, we recognize the physical therapists’ that have helped improve the quality of life for their patients. Physical therapy is an effective treatment route for many different conditions and is effective in not only after surgery rehabilitation but in surgery prevention.

Physical therapy has been a practice dating back to Ancient Greek times and has been used in medicine since. Physical therapy started to develop into a medical subdivision following the polio epidemic of the early 20th century. Since then, the industry has grown with technology to provide patients with the best care for long term success.

Physical therapy involves the combination of massage, exercise, and medical expertise in one-on-one sessions with a patient and a therapist. Physical therapy can be extremely effective when coupled with an analysis of the patient’s lifestyle factors.

From carpal tunnel syndrome to a serious sports injury, the assistance a physical therapist can provide is irreplaceable. Also, as you age, many conditions tend to worsen without intervention. Physical therapy can reduce this by giving you exercise that will not only manage pain but also make you stronger.

In addition, a physical therapist will provide you a personalized action plan to help with any pain you are experiencing at home as well as proper movements that will prevent conditions from worsening over time.

It is important that we take this time to raise awareness of the helpful benefits of physical therapy. If you, or someone you know is experiencing chronic pain, physical therapy can be an easy solution that will bring a lifetime of benefits. Aging gracefully is a goal we all share; let’s do so by keeping our body in peak condition!

Thursday, October 8, 2015

Breast Cancer Awareness Month

Breast Cancer Awareness Month is an annual campaign for spreading knowledge and awareness of the disease throughout the month of October. About 1 in 8 U.S. women (about 12%) will develop breast cancer over the course of their lifetime, and approximately 40,000 women in the U.S. are expected to die in 2015 from the disease. As of this year, there are more than 2.8 million women with a history of breast cancer in the U.S., including women currently being treated as well as women who have finished treatment. The disease is not just limited to women, either, as about 2,350 new cases of invasive breast cancer are expected to be diagnosed in men in 2015.

Although these statistics paint a grim picture, there is a light in the black when it comes to breast cancer. Incidence rates in the U.S. began decreasing in 2000, and death rates have been steadily decreasing since 1989, which is thought to be due to advances in treatment as well as increased awareness of the disease. The most important factor in the decrease in incidence rates, though, is early detection through screening.

It is imperative for women to participate in an early screening test. The National Breast Cancer Foundation suggests that when breast cancer is detected early in the localized stage, the five-year survival rate is 100%. There are three main tests used for breast cancer screening, including a mammogram, a clinical breast exam, and a breast self-exam. Your doctor will be able to inform you on which screening test is best for you.

A mammogram is an X-ray of the breast, and is the best way to identify early stages of breast cancer. It is recommended that women ages 50 to 74 get a mammogram every two years.

A clinical breast exam is an examination where a doctor checks a woman’s breast using his or her hands to check for lumps or any other abnormalities. This exam should not be done as a replacement for a mammogram as it is not as effective.

The breast self-exam should be administered once a month by women of all ages to check for a lump or any other changes within the breast. While only a mammogram can detect breast cancer before a lump is formed, it is important to familiarize yourself with your body in order to alert your doctor of any changes. Your doctor can also give you a rundown of how to administer a breast self-exam.

Thursday, October 1, 2015

Getting Back in Shape After Childbirth

Pregnancy is a time of change for a woman’s body, both physically and emotionally. Along with these changes, the gift of a new baby also brings unwanted body weight. Women who are an average weight before pregnancy can gain anywhere from 25 to 35 pounds.

A great way to begin your your fitness journey is to make a commitment to a healthy lifestyle. The extra calories from junk food may have been excusable when you were pregnant but following childbirth it is best to watch your calorie intake. Foods such as chips, sodas and cookies should be cut out and replaced with meats containing lean protein, whole grains, fruits and vegetables, and low fat dairy products.

Diet is extremely important but you will see no improvement without getting up and moving around! Exercise helps to maintain both physical health as well as your mental health. New mothers need at least six weeks of rest before getting into intense physical activity, but following this break, walking is a good way to ease back into a routine. Walking is easy on the body and doesn’t cause any extra bleeding, especially if your child was delivered through a cesarean section.

Once ready to get back into a fitness routine, weight lifting is a great way to speed up your metabolism, or if you are looking for a more gentle routine, look into swimming, water aerobics, post natal exercise classes, and low impact aerobics. The exercises should be gradual as there should be no rush to get back to your pre-baby body. Consult with your physical therapist about exercises to help strengthen the body without overly exerting yourself.

Thursday, September 24, 2015

National Obesity Month

Arizona's adult obesity rate of 26.8 percent in 2013, was up only slightly from the year before, and ranked Arizona 34th among states in terms of obesity rates.

Did you know that there are more than forty medical conditions associated with obesity? Not only could being obese affect your daily activities but it can result in serious medical conditions. Obesity is defined as having an extreme amount of excess body fat, resulting in a body mass index (BMI) of 30 or higher. Most healthy men and women have a BMI between 18.5 and 24.9. BMI is a simple calculation by dividing a person’s weight in kilograms by his or her height in meters squared (BMI = kg/m2). Obesity has become an increasing issue for Americans, one-third of adults are affected and 17 % of children are suffering from obesity today.

There are many factors that can lead to obesity, such as poor lifestyle choices, unhealthy diet, little to no physical activity or exercise, medications, psychological factors, diseases (hypothyroidism, polycystic ovary syndrome, insulin resistant), childhood weight, hormones, and genetics. Although genetics play a role, your healthy lifestyle choices help to reduce the chance of obesity.

Obesity rates remain at all time high, causing the death rate in obesity to increase. Obesity is closely linked to many deadly diseases such as: stroke, diabetes, heart disease, high cholesterol, over 11 types of cancer, sleep apnea, kidney stones and infertility. Not only does it medically affect you but psychologically. People who suffer from obesity are more likely to develop depression and anxiety disorders.

The best way to prevent obesity is to establish a healthy lifestyle. Incorporate exercise in your daily routine such as going to the gym, yoga, or even going for a walk! Simple changes in your daily activities can help burn calories. Another way is to cut out the junk food and sugary drinks! Americans are always on the go so we love to stop and grab fast food, energy drinks, soda and sugar-filled coffees! Limiting your sugar intake will definitely help to reduce the excess calories. As a parent, you should encourage healthy eating habits to your children at a young age, as well as helping them maintain physical activity especially if obesity runs in your family.

Obesity has become an epidemic in our society, men, women and children are suffering across America from the ramifications of obesity. Living a healthy lifestyle plays an important role in the prevention of obesity but there also are ways to help treat your obesity! Working with your doctor to discuss a healthy weight loss plan and diet or working with a personal trainer to help burn body fat.

There are many tips to prevent weight loss, obesity is a growing problem and the more people become aware of the consequences of being overweight, the more motivation they may have in making a healthy lifestyle change permanent!

Thursday, September 3, 2015

Kinesio Taping

We have all seen those colorful bits of tape that are intricately placed all over athletes, but you may not have known what it was. You may have thought to yourself, is that actually helping them? The answer is yes, and this new therapeutic method is a way to help sports injuries and keep athletes in the game.

So what is kinesio tape exactly? Well, it is a tape that when it is applied to your ligaments it can help correct any problems due to injuries or prevent further injuries from happening. It is able to change the tone of your ligament, move lymphatic fluids, and also correct any movement patterns that have been ruined due to injury. Kinesio tape will help alleviate pain associated with your injury. When it comes to lymphatic fluids, kinesio tape will help with the moving and draining of it to help you get back to normal!

Kinesio tape allows you to continue training or playing sports while recovery from your injury. The tape’s light-weight design is also key in allowing you to remain active while recovering. When using the kinesio tape, many different body systems are impacted. The tape triggers everything from your circulatory system to your neural system to your muscular system. This is what makes kinesio taping so unique. Kinesio tape will trigger the neuromuscular feedback that allows the muscles to fire stronger than it previously did.

If you have been nursing an injury for a while and are itching to get back on the field or court, ask your physical therapist about the benefits of using kinesio tape. Kinesio tape is able to stay on for days and is great for patients of all ages. At Lake Country Physical Therapy & Sportscare, PC, their kinesio taping certified physical therapists will teach you the correct way to apply the tape if it is the best option for you.

Lake Country Physical Therapy & Sportscare PC offers the very best physical therapy in Ontario County. We treat all your wants and needs with our trusted and experienced Physical Therapists and staff. To begin to feel pain and stress free, start your Physical Therapy journey today and schedule your evaluation by calling (585) 396-1400.

Wednesday, August 19, 2015

Physical Therapy and Pregnancy

Natural as it is, pregnancy still takes a large toll on a woman’s body. During her pregnancy a woman is likely to feel uncomfortable at times. Fortunately, extensive research has revealed that there are safe exercises that a woman can do while pregnant in order to alleviate some of her discomfort such as lower back or pelvic pain. You might have heard of it before and you might even have rolled your eyes at the idea but there is a reason that Prenatal Yoga and Aqua Aerobic Centers exists, they really do make a difference.

A simple, easy way to alleviate pain while pregnant is to avoid being in the same position for a long time; this means do not try to stand all day or try to get rid of back pain by spending the day on the couch. Instead try to alternate sitting and standing, walk around when possible, and be conscious of your posture and try to stand upright whenever possible to avoid hyperlordosis from the stress of the pressure in carrying extra weight.

But therapy for pain relief from carrying that extra weight of a child goes so much further than that. In addition to simple aerobic exercises there are manual therapy techniques, active exercises, stretches and other techniques that a woman can do to alleviate some of her pain and better enjoy her pregnancy. One such technique that a woman can do at home is a ‘back tuck arch’. This exercise simply entails that the woman stands with her back to the wall and alternates between anterior and posterior pelvic tilts. This exercise can not only help alleviate back pain but also help a woman get a better concept on how her transforming body, which she does not know so well, is affected by her movement and how focusing on her posture will make her more comfortable for the duration of her pregnancy. For thousands of years pregnant women have been active and there is no reason to stop that trend now, besides, what better proof of success is there than history? For more information on how to be safely active during pregnancy as well as how to handle your bodies changes after pregnancy contact Lake Country Physical Therapy and Sportscare!

Lake Country Physical Therapy & Sportscare PC offers the very best physical therapy in Ontario County. We treat all your wants and needs with our trusted and experienced Physical Therapists and staff. To begin to feel pain and stress free, start your Physical Therapy journey today and schedule your evaluation by calling (585) 396-1400.

Wednesday, August 12, 2015

Physical Therapy and Headaches

Could it possibly be, that the days of popping two, three, four advils a day can finally be over! Managing pain from headaches can be tough because headaches can be the result of so many different things. Luckily, physical therapists can be trained to help you manage pain from tension-type and cranial neuralgia, facial pain headaches, and headaches originating from the jaw (which our physical therapists at Lake Country PT & Sportscare are uniquely trained for). Just because you don’t know what is causing your headaches does not mean that they should be ignored.

Think about any of the recent headaches that you have had. One of your natural instincts is to massage your temples, shoulders, back, or neck just to find some relief. Even if there is no pain in that area, the fact that your body is instinctively telling you to relieve stress there is a sign that the area is probably a trigger point to the ache that you are experiencing in your head. If your untrained mind and hands can relieve some pain then imagine what a trained physical therapist can do.

Although most headaches do resolve on their own, severe headaches that recur should be addressed as they are affecting your day to day life. In many cases, physical therapists can work with patients to find a way that works for them to relieve that pain. Some of these methods can be as simple as correcting posture in order to minimize pressure points that might be causing your headaches. The physical therapists who are trained in manual therapy will start with a hands on body work in order to evaluate and relieve your musculoskeletal pain. Hands on approaches such as the Primal Reflex Release Technique can reveal trigger points in just seconds. In fact, our very own Dr. Robert Christakos and Dr. Zoe Fackelman are one of less than 100 people in the world trained in this method. It’s hard to believe that, when trained, a person can help you figure out what’s wrong just by touching you, but it’s true! So leave your advil in the medicine cabinet and let a trained professional help you instead.

Thursday, August 6, 2015

Labrum Tears are Becoming all too Common

Labrum Tears are Becoming All too Common

by lakecountrypt, August 5, 2015

In a day and age when many athletes specialize in one sport, there are common injuries that are recurring in all sports. While leg injuries are common in basketball and football, shoulder injuries are all too common in baseball. Lake Country Physical Therapy & Sportscare can help aid in the rehabilitation of shoulder related injuries, including labral tears.

Like the hips, there is a labrum in both shoulders. Labrums are made up of tissue and are inside of the shoulder to provide cushion for the ball and socket joint. The natural movement of the shoulder is forward and backward but not a full rotation above the head. This makes the shoulder susceptible to injury while playing baseball because the throwing motion is unnatural. Many baseball players specialize in the sport at a very young age and play year-round to enhance their skills and try to be the best they can be. While this is good for skill level, the shoulder takes weekly wear and tear. Since the off-season is brief, the shoulder has little time to rest. Overuse can lead to tearing of the labrum which sometimes requires surgery and almost always needs physical therapy to heal.

The professionals at Lake Country Physical Therapy & Sportscare can help in regaining strength after a labrum injury. The highly skilled physical therapists will tailor a therapy program around a patient’s specific needs and aim to have his or her normal activities resumed as soon as possible. Through various physical therapy practices, the patient will receive top of the line treatment from consummate professionals.

Labrum tears can be painful and have a profound impact on everyday life. Let Lake Country Physical Therapy & Sportscare help you regain normalcy after any injury through their passionate and personal care.

Thursday, July 30, 2015

How to Find the Right PT for You!

If you’ve ever been injured or need post-surgery treatment you might find yourself looking for a physical therapist. However, before choosing one there are many things to consider in picking the best physical therapist for you. You should consider his/her qualifications, knowledge, and experience as you are putting your recovery treatment in their hands. Depending on the condition you need treated, it’s critical to choose a physical therapists who either specializes in that specific condition or has credible sources from past patients. Overall pick a physical therapy practice that has a friendly, clean, and welcoming environment.

Qualified physical therapists are licensed by the state after going through an extensive education where they gain knowledge on anatomy, physiology, body mechanics and many more. The best physical therapists are the ones that continue to educate and train themselves after being certified because there’s always more to learn. When choosing a physical therapist, you want someone who takes pride in what they do, is determined, and truly willing to get you on a road to recovery asap. Some key pointers you should consider when choosing a physical therapist are the location, hours, and insurance accepted as it should be convenient for you in all aspects. Lastly to get the best out of your treatment, you should look for a facility where the equipment should be up to date and in good quality. The last thing you want is using equipment that is old or in poor condition because it’ll hurt you instead of help you.

If you are looking for qualified physical therapists in the Finger Lakes Region, Lake Country Physical Therapy and Sportscare in Canandaigua is a great practice with excellent credentials. They take pride in treating their patients and building long- lasting relationships. Being in good hands with Lake Country Physical Therapy & Sportscare will allow you to manage or get rid of your pain and strengthen your body to achieve an optimal outcome. The staff is welcoming, with many years of experience and have proven to be a reputable practice. Check them out today, you won’t be disappointed!

Thursday, July 23, 2015

Avoiding Running Injuries

When summer comes around, many people begin a health kick to secure that beach body they’ve always wanted. Running is a common theme among those trying to lose weight or just stay in shape. Unfortunately, running can lead to a plethora of different injuries all over the body. There are many factors that go into a runner experiencing an injury. It could be anything from the way they run or the surface they’ve been running on. Take these easy steps to ensure your safety when going out for a run.

The most important criteria for a runner is knowing their limits. If the body isn’t strong enough to support the four mile run it is currently on, it will start to show. As certain muscles in the leg begin to fatigue, other muscles and ligaments begin an attempt to compensate for them. Overcompensation can lead directly to injury and often in some cases they can be severe. When feeling fatigue in a certain part of the body, the runner becomes weary and slows their pace down.

Strengthening your entire body is also a good way to lessen the impact of the runners feet hitting the ground. Each and every time the foot is planted into the ground, there is a large amount of force that goes up the leg. Muscles are much better suited to take that impact and less of the brunt is put on important ligaments and tendons. Increasing muscle can also lead to better posture and proper running form.

One of the keys to running on a daily basis is recovery. Any aches or pains a runner might have should be treated with either physical therapy or rest, ice, compression, and elevation (RICE). Rest is crucial because the body can’t take the beating it does every day when running. Ice, compression, and elevation help reduce inflammation and swelling. This will speed up the recovery process and reduce the risk of future of injury.

It is always good to get healthy and try to improve personal image but it could come at a cost with running injuries. Taking these simple steps can make running a more enjoyable and less painful activity

Thursday, July 16, 2015

Why ACL Tears Are More Common in Female Athletes

Tearing your ACL is a nightmare for any athlete, but for female athletes it poses an even greater risk. ACL tears usually happen as a result of non contact movements. These movements usually include jumping or making a lateral pivot. When athletes feel like their knee is buckling or they hear a “pop” sound, it is usually a sign that they have torn their ACL.

When it comes to ACL tears, it is 4-8 times more likely to happen to female athletes for many reasons. One reason this happens is because of the way that females land after they jump. Most females will land on straight knees after a jump. By landing on straight knee more stress is placed on the ligaments in the knee. The use and strength of the hamstring muscle in females also leads to ACL tears. Your hamstring muscle helps to prevent your tibia from moving too far forward. Females tend to have weaker hamstrings than males, and they also activate them much later in life than male athletes. The weaker hamstrings leads to a muscular imbalance between the hamstring and quadricep muscles. This imbalance increases a females risk for an ACL tear. Estrogen can also impact ligament strength which causes an ACL to be more easily torn.

It is important for females athletes to learn tips to prevent ACL tears. By changing the way you land after a jump, or by strengthening different parts of your body you can lower your risk of getting an ACL tear. When landing after a jump try to remain as quiet as possible. A soft landing means that your legs are not in “knock-kneed” position. Also when landing make sure your knees remain straight and that your chest is over your knees. It is important for female athletes to strengthen muscles that prevent your knees from buckling inwards. Exercises that can strengthen these muscles are lunges, squats, and step-ups. These exercises will strengthen your hip abductor muscles and in turn will lower your risk for an ACL tear.

As a female athlete it is important to know all about your muscles and their tendencies. Be sure to ask your coach or physical therapist about what exercises you can do to prevent a tear and strengthen your ACL.

Thursday, July 9, 2015

WHy you should go to lake country PT and Sportscare over other practices

Why You Should Go to Lake Country Physical Therapy & Sportscare, PC Over Other Practices

by lakecountrypt, July 8, 2015

When you are choosing a physical therapist there are many things to consider. These things include their hours, their level of experience, the physical therapists themselves, the conditions they treat, and the methods they use for treatment. If you are looking for a physical therapist that meets all of these standards, look no further than Lake Country Physical Therapy & Sportscare. Lake Country Physical Therapy & Sportscare has both morning and evening appointments to accommodate you at any time depending on your schedule.
Our physical therapists have combined 48 years experiencing evaluating and treating many different types of conditions for all ages so you do not need to go through the hassle of seeing a doctor and getting a referral to be evaluated and treated at Lake Country Physical Therapy & Sportscare. You can be seen when you feel that you need it.
Lake Country Physical Therapy & Sportscare, PC founder and president, Zoe Fackelman, PT and Robert Christakos, PT, DPT, have been recognized for high performance standards since 1987. Their clients report 98% satisfaction with their care. Each client completes an initial and final online satisfaction and functional outcomes questionnaire. Our physical therapists nationally rank higher than 92% in improving function and getting people feeling better than expected in fewer visits.
We offer highly skilled pain-reduction techniques, hands-on therapies, self-care education, proven injury prevention education, and at-home exercise programs. Many people see significant results after their first visit.
Both Zoe and Robert are among the very few physical therapists certified at the highest level with a manual therapy technique to manage pain called primal or pain reflex release techniques (PRRT). They are also trained with Associated Awareness Techniques, a gentle hands on approach to manage chronic pain.
Zoe specializes in many therapeutic areas including orthopedics, sports injury prevention and rehab, TMJ, osteoporosis, spine care and pregnancy, continence care and pelvic pain for men and women.
Dr. Robert Christakos joined Lake Country Physical Therapy & Sportscare, PC in 2011. Dr. Christakos also specializes in orthopedics from head to toe, sports injury prevention and rehab, TMJ and spine care. He has extensive experience with arthritis, knee and hip replacements, balance and vertigo. At Lake County Physical Therapy & Sportscare, many different techniques are used in treating our patients with varying conditions. Fackelman and Christakos both use Graston Technique, Kinesio Taping, Spinal Decompression, Ultrasound, Electrical Stimulation, Iontophoresis and more to speed recovery.

Thursday, July 2, 2015

Using Physical Therapy to Reduce Fibromyalgia Pain

241 Parrish St., Suite A
Canandaigua, NY 14424
(585) 396-1400

Using Physical Therapy to Reduce Fibromyalgia Pain

by lakecountrypt, July 1, 2015

With over three million Americans suffering from fibromyalgia, it is a fairly common condition in this country. It is a painful disorder that includes widespread musculoskeletal pain. The discomfort is mainly in the muscles and joints while it creates tenderness throughout the body. These pains can alter everyday life as sleep and mood are impacted in a profound way. While there is no cure for fibromyalgia, physical therapy can combat the pain of this condition and even reduce future discomfort.
There are various types of physical therapy that can ease the pain of fibromyalgia. One major practice is hydrotherapy. It mixes in heating pads and cold compresses with the water exercises to yield maximum results. Cold compresses reduce pain and swelling in the targeted area and heat causes more blood to flow. This acts as a catalyst to stimulate normal bodily healing functions. These three together can help increase range of motion and reduce the pain caused by flare ups.
Stretching before any exercise is a must because it prepares your joints for the activity and warms them up. Many athletic activities can help reduce pain, especially yoga. Physical therapists have not only recommended it, but they have begun to incorporate it into their own systems as well. Due to the fact that it is a calm and relaxing exercise that is used to stretch out almost the entire body, it is perfect for fibromyalgia patients. The key to any exercise to combat pain is to start slow, keep a steady pace, and modify during differing amounts of stress.
A physical therapist’s job is to reduce pain and hasten the healing process of multiple ailments. They can use their expertise to drastically improve the condition of fibromyalgia. A therapy plan tailored around the disorder can not only lead to less pain, but a greater quality of life as a whole.

Thursday, June 25, 2015

Cancer Related Fatigue and How PT Can Help

Cancer Related Fatigue and How PT Can Help

by lakecountrypt, June 24, 2015

Fatigue, also described as being weak, tired, or stressed can be exhausting on your body and it is unfortunately a symptom of cancer. A lot of cancers release a protein called cytokines which cause fatigue to your body. Fatigue also occurs when your body tries repairing your cells and tissues. This happens from treatments such as chemotherapy, or radiation because they destroy your healthy cells.
However there are ways around feeling like this and physical therapy is the key.

Physical therapists have an approach to this where they help improve strength and endurance, while improving balance and coordination. Your physical therapist will help you come up with exercise programs and strengthening regimens, in order for you to get back on track, and feeling like a new person. Physical therapists also have massage therapies which can help reduce stress and depression. With exercise comes everything including flexibility, motivation, and strength. If you want to improve your well-being you have to be willing to exercise and stretch. You will learn how to conserve energy and pace yourself for your everyday physical activities. Believe it or not rest is not the answer to fatigue, you have to find ways to get your energy levels up through exercising.

Physical Therapists will come up with certain programs that best fit that person’s fatigue. By letting them teach you the proper way to increase stamina and performance you will start feeling a lot better about your body. Stretching is extremely important because it helps improve mobility, posture, and muscle balance. Dont sit around and let fatigue take a toll on your life, there are ways around it, call a physical therapist today.