Tuesday, April 28, 2015

Safe Cycling


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As the temperature rises we see more and more people outside on their bicycles. Cycling is a great activity for exercise and fun, but like any other physical activity, there is a chance for injury. From proper stretching and equipment, there are a few different things you should be aware of before getting on your bicycle.
Stretching will help to improve your cycling performance and protect you from injury. While cycling is a popular recreational activity, you also have to think of it as a workout, and stretching before working out is important for your safety. A common form of stretching before cycling includes leg swings. Leg swings are exactly what they sound like. Just hold on to your bicycle seat, pick up the outside leg, hold it straight, and swing it forward and backward. Do this 10 times. You can then face your bike and swing your leg from side to side. This stretches your outer hip, thigh muscles and groin muscles.
Equipment is crucial when it comes to cycling.The helmet is one of the most important things to consider. Your helmet should be sturdy and safe. Look for a shell casing and try it on to make sure it’s the proper fit. Next is feet. It’s true that cycling is the most common during warm weather, but wearing sandals or flip flops should be avoided. It’s best to wear sneakers. By wearing sneakers your feet will be protected and there is less of a chance of your feet getting caught in the peddles or chains. The seat is also important to consider. A comfortable and shock absorbent cushion can make all the difference.
Along with safety equipment, it’s also a good idea to make sure your clothing makes it easier for you to be seen. If possible, wear white or any bright color, especially when it’s dark outside. You can also choose to wear a reflective vest.
Doing some stretches and wearing the equipment recommended will help you remain safe while riding your bicycle. If you have any questions about proper stretching for cycling or have sustained a cycling injury call Lake Country Physical Therapy & Sportscare PC to schedule an appointment. Make sure you’re getting the most out of your cycling experience!
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.

Tuesday, April 21, 2015

Plantar Fasciitis

Plantar Fasciitis is one of the most common reasons for heel pain. Plantar Fasciitis involves a thick band of tissue that lies on the bottom of your foot called the plantar fascia. The plantar fascia connects your heel bone to your toes and supports the arch of your foot. When there is strain on the tissue it gets weak, swollen and inflamed. This then results in pain when you stand or walk on it. The pain is commonly experienced when you first wake up and takes those first steps in the morning.
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Plantar fasciitis is more likely to happen when you wear shoes that don’t fit well, have high arched feet or flat feet, you are on your feet for a long period of time, or your feet roll inward too much when you walk. The most common symptom is a stabbing pain at the bottom of your foot near your heel.
Ignoring any signs of plantar fasciitis may leave you with chronic heel pain that comes into play during everyday activities. You may change the way you walk when dealing with plantar fasciitis to try and decrease any pain, but this may also develop foot, knee, hip or back problems.
Consult with your physical therapist to get the best treatment plan for you and your specific condition. Your physical therapist will use their hands to relax the tissues in your lower leg and feet and teach you exercise to loosen the plantar fascia and strengthen lower leg muscles which in turn will stabilize your heel and ankle. Some other advice your physical therapist may give you is to wear an athletic strapping to the bottom of your foot for support.
Aside from physical therapy, make sure you give your feet a rest. Cut down on the activities that usually make your feet hurt and try not to walk on hard surfaces. Also, maybe try and get a new pair of sneakers. This could be one of the key reasons why you are in so much pain.
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.

Tuesday, April 14, 2015

How Physical Therapy Can Help Sciatica

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Did you know that the sciatic nerve is the largest nerve in the body? Sciatica occurs when the sciatic nerve is irritated. This is a painful condition, but it can be treated with physical therapy. Strengthening, stretching and aerobic conditioning are the main types of exercises used to help heal the pain sciatica causes. The movements of these exercises cause the exchange of nutrients and fluids in the spinal discs. The movement helps to relieve the pressure that runs from the lower spine and down the back of the thigh to the legs and feet.
There are two different types physical therapy treatments when it comes to sciatica, passive and active. To prepare the body for the necessary exercises, the passive treatments are used. This can include deep tissue massages, hot and cold therapies and ultrasound. These treatments are used for relaxation purposes. Once your body is relaxed, the active treatments can be applied.
The active treatment portion includes exercises that are fit to your health and history. The best exercises are the ones that can externally rotate the hip. Examples of exercises that do this are the Figure 4 Stretch and the Pigeon Stretch. Both of these exercises rotate the hips and give you the good stretch that you need. Your physical therapist will choose the exercise program that will best help your condition.
Common causes of sciatica include lumbar herniated disc, degenerative disc disease, isthmic spondylolisthesis, lumbar spinal stenosis, piriformis syndrome, and sacroiliac joint dysfunction. The underlying medical cause will affect what your physical therapist decides to do. Seeing a physical therapist is the best thing to do to reduce the sciatica pain you’re feeling now and to prevent future pain. Exercise and movement will help sciatica pain better than resting!
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.

Tuesday, April 7, 2015

Stress Awareness Month Has Arrived

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April is home to a lot of great things! The spring weather, baseball season and Easter, but one thing you may not have known is that it’s home to National Stress Awareness Month! Stress is a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances. It is something that we all have dealt with and will continue to deal with throughout the rest of our lives.  We all battle stress because it can stem from anything from work, school, family, friends, or anything imaginable.
We as individuals living in one of the most hardworking nations in the world cannot avoid stress. However, there are ways we can cope with stress and find happiness. One of the most important steps to cope with stress is to recognize its presence. Identify stressors and attempt to eliminate them as best as possible.
Here are some ways to help cope with your stress:
  • Avoid Procrastination. Putting off tasks till the last minute will only leave you feeling overwhelmed when you finally attempt to get the task done. Manage your time accordingly, and you will avoid a panic attack when it comes time to do your task.
  • Be Punctual and Organized. These two go hand in hand because if you continuously run late, then you leave yourself vulnerable for a stressful panic to get to where you need to be on time. Being disorganized is the cause of the being late. Prepare your clothes, food and all you need for work, school or wherever you need to be the night before; you will be more stress free upon waking up and leaving in the morning.
  • Quietness. Be sure to find quiet time in your life where you can relax, listen to soothing music, watch an enjoyable show or even relax in a room with no noise while breathing and taking your mind off your worries.
  • Exercise. Exercising is one of the best things you can to alleviate stress. Whether it’s going to the gym or working on in your living room. A half hour to an hour of working out is great for the mind and also is great for your body!
  • Perspective. Putting your life into perspective is very important. Try to think of all the important and wonderful things in your life. Instead of repeatedly listing all of our worries in your head, think about all the positives of your life. Think about family, your friends and your most happy moments. Thinking logically can save you from massive amounts of stress.
  • Help others. ALthough it sounds contradicting to your desire for a less busier life, helping others makes you feel good about yourself and takes away stress as it takes your mind off your own problems.
Besides these coping mechanisms, there are a bunch of other ways that you could handle your stress. The main goal is to not let the stress get you too much and control your life. It is normal to get stressed, and it is almost impossible to avoid it all together, but making yourself and others aware of the problem is the first step to feeling free and secure, so stop worrying and start getting help!
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.