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.

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.

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.

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.

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.