Safety Tips For Gardening

Spring is here, and that means it is the perfect time to start gardening! Gardening is a great way to spend time outdoors while adding beauty to your community and nutrition to your life. Although gardening can seem like an easy hobby, it can also be quite the workout and put a strain on your body.

When gardening, you want to make sure to protect your body. While we take care of our grass and make it look nice, we are also putting chemicals into it. We also want to protect ourselves from the UV rays of the sun, insects, and garden pests. There are easy ways to protect us from these dangerous situations.

-First, make sure you are dressed the part! Long pants, sneakers, and safety goggles should all be worn to prevent injury when using certain gardening tools and equipment.

-Next, make sure you are always wearing gloves to decrease the chance of developing any skin irritations and cuts.

-Always wear bug spray. This will protect you from developing any diseases caused by certain insects, such as ticks or mosquitoes. Wearing high boots or high socks is a good way to decrease the chance of any contact with ticks.

-No matter how hot or cool it is outside, make sure to always wear sunblock! We don’t always realize just how strong the sun really is, especially when we are outside for hours at a time. Also, if you know you are going to be outside for a long period of time, make sure to stay hydrated and eat healthy foods.

Now that you have all of these gardening tips! Get outdoors and enjoy the gorgeous weather while benefiting yourself as well as your community!

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. 

Exercising Outdoors

Going to the gym and exercising indoors has many benefits, but outdoor exercising can be even better. Consider working out outside this spring and summer. Not only will the outdoors help you to exercise better, it’ll help you to exercise longer. Do you enjoy running or riding a bicycle? These activities are especially better outside. After all, all you have to do is walk right out the door. How easy is that?

Yes, the treadmill is a great piece of exercise equipment, but it can’t compare to running on the pavement. Running outdoors provides wind resistance and changes in the terrain, causing you to exert more energy. Running downhill on pavement will work your muscles differently than the flat or uphill terrain options on the treadmill. The outdoor surfaces also result in runners flexing their ankles more. Many people also say they enjoy running outdoors because of the atmosphere around them. It’s as if they have a destination they’re running to instead of staying in one place on a treadmill.

Biking outdoors has benefits as well. The bicycles provided at the gym get your heart rate going, which is great, but outdoor biking uses more muscles. Outdoor biking puts your hamstrings, glutes, quadriceps, shins, and calves to work. One can also burn a lot of calories by pedaling enough. It may be tough to balance, pedal and navigate all at the same time, but try to avoid letting the bicycle glide along without you working for it. You’ll get in a better workout that way.

By saying this, it’s not meant for people to stop using the treadmill and indoor bicycles. They have their purpose and benefits as well, but why not exercise outside when you have the chance? It’ll be a different workout for your body and the sun has its perks as well, along with fresh air. Being outdoors provides the refreshing connection with nature, as well as enriching your oxygen levels and improving the cardiovascular and respiratory systems. Get outside and get exercising! It’s good for your body and mind.

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.

Preventing Golf Injuries

Golf is a very popular recreational sport within the United States. People often underestimate golf because of the fact that it’s a low-level physical activity, but that’s not always the case as there is always a risk of injury while playing golf. The most common golfing injuries are due to poor mechanics or overuse. There are numerous tips to take into consideration before and while golfing.

Most golf injuries are avoidable. Learning how to swing properly is crucial. Simply understanding the mechanics will help to decrease the risk of injury. Some of the common injuries include back pain, golfer’s elbow, shoulder pain, and carpal tunnel syndrome. By learning how to adjust your swing, these injuries can be prevented. A proper posture and evenly utilizing your muscle groups are all important for your swing. You should stand with your feet as far apart as your shoulders and place equal weight on both feet. Refrain from hunching over the golf ball as that can cause back pain.

Next is evenly utilizing your muscle groups. This means you’re not depending on only one part of your body when hitting. The muscles from your wrists to your ankles should have similar pressure applied to them. Overusing a muscle will only increase the risk of injury to that muscle. Last but not least, when learning to perfect your swing, you’ll want to make sure you’re not over swinging. Swinging the club hard and fast is not necessary. Easy swings will not only benefit your score, but also help your body decrease the likelihood of getting hurt. It may be a common tactic in attempt to get the ball to fly further, but it will eventually take toll on the muscles.  Club up, and take an easier swing, you’ll be much more happy with the results.

Now that you know the proper way to swing. You should also be aware of what you can do before starting going out for a round. Stretching your hands, wrists, forearms, elbows, shoulders, spine, and pelvis is extremely beneficial due to the fact these are the frequently used body parts in golf. Just like any other type of sport or exercise, warming up and stretching will only help to better your performance and help protect your body.

During your next round, remember to start slow. Consider all of the factors that go into your swing and preventing a golf related injury. Golfing is supposed to be an enjoyable activity, avoid golf-related injuries and you’ll find yourself staying on the links and maybe improving your game as well.

Zoe Fackelman, a physical therapist with Lake Country Physical Therapy and Sportscare, has been an avid golfer since the age of 14. She has long known the aches and pains that accompany the sport. If you want to learn how to prepare your body to increase distance on your shots and drop shots and decrease your chance of injury call Lake Country Physical Therapy & Sportscare today!

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.

Safe Cycling

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.

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.

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.

How Physical Therapy Can Help Sciatica

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.

Stress Awareness Month Has Arrived

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.