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.

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.

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!

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.

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!

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.

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.

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.

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.

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.

National Obesity Month

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!

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.

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.