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.

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.

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.

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.

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.

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.

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.

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 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.