Access Physical Therapy & Wellness: January 2016

Thursday, January 28, 2016

Chronic Pain and Falls

Older adults sometimes feel chronic pain and it often goes completely untreated or undertreated which may result in more frequent falls. According to a study done by the Journal of the American Medical Association, a link has been discovered between chronic pain and an increased number of falls in adults older than 70 years of age. Pain should not be excused as a normal, natural part of growing older, but instead it should be seen as a serious condition to be treated properly. Older adults that experience pain in the joints of the arms and legs are more likely to be susceptible to falls because the pain is so intense that it can interfere with their daily activities.

For these older adults, it is common to hear stories of them falling and hurting themselves, but it is now being realized that the pain they are experiencing is a factor in why they are falling and hurting themselves even more. Risk factors that are most easy to be identified as being caused by pain include impaired gait, balance defects, and reduced muscle strength. It will be easier to identify the pain being experienced in older adults and will be easier to treat using these signs. It is essential to be checked for the chronic pain you may be experiencing instead of waiting for a fall to happen and causing more damage.

Preventative measures should be taken into account for the wellbeing of older adults and their pain should be included as a logical reason for falling. In order to fully assess the chronic pain, older adults should seek physical therapy for a full evaluation. The physical therapist will be able to create a current and future plan to reduce strain in the joints, which will, in turn, reduce the risk of falling.
We feel like we have the best physical therapists around. Did you know you don't need a referral to get help from a Physical Therapist? Direct access is available for you, please call us and set up an evaluation so we can help get you back on your feet. In Orange County we offer Physical Therapy in Chester, Goshen, Monroe, Port Jervis, and Montgomery. Westchester County has Physical Therapy in Armonk, Bedford, and Hawthorne. In Ulster County we offer Physical Therapy in Wallkill, while in Sullivan County you can get Physical Therapy in Liberty. To round out our 12 locations in New York, those living in Rockland County can go to Physical Therapy in New City as well as Pomona. If you happen to live in PA, we also have Physical Therapy in Milford and Dingmans Ferry of Pike County. Give us a call today!

Thursday, January 21, 2016

Injury Care: R.I.C.E.

Whether you are clumsy or stable, injuries are bound to happen. Injuries can be prevented but for some this requires more time spent being cautious and in turn can make some tasks seem limited. After an injury occurs, panic overloads the body. If you are severely injured please seek medical attention as soon as possible. If you are the type who can manage the pain, here are some easy tips that can help promote the healing process.

R.I.C.E. is the key acronym you will use for the next three days as pain lasting any longer can be a sign of a more serious problem and if so an appointment should be set with a specialist. So what does R.I.C.E stand for?

R: Protect the area that is swollen or injured by RESTing. Take a break from the activity that caused the problem. If you are the type of individual that has a high tolerance for pain and is able to push past it, please do yourself a favor and take R.I.C.E into consideration as you may be prolonging or preventing proper healing.

I: Icing the injured area with an ice pack can help reduce swelling. Cold slows down circulation of blood flow therefore reducing pain and swelling. With this in mind, it is important to remember not to place ice directly to your skin. Instead wrap a towel over the ice pack to prevent discomfort. Apply ice for 10 to 20 minutes as many times as you can throughout the day.

C: Wrap the injured area so the compression can help decrease swelling. Wrapping a bandage too tight can cause more swelling around the affected area. Some signs of tight bandages include numbness, tingling, and an increase in pain. If the bandage is too loose compressions will have no effect so it is best to try and find a happy balance.

E: Elevate the injured area. If your injury consists of a sprained ankle, elevating the the area involves keeping your foot not on an angle. Keep your muscles relaxed at all times as this can be a factor in the healing process. Avoid any unnecessary strain to your injury.

Winter Sports Safety

Winter sports season is here! Like all sports, safety precautions must be followed in order to stay injury free, so follow these guidelines in order to have a successful winter sports season.

The first step you should remember is to dress appropriately. Wearing multiple layers will allow you to adjust to different conditions easily without risking exposure to the elements or suffering from overheating. Wearing an undershirt or tank top, shirt, sweater, and winter jacket will allow you enough wiggle room to get comfortable when indoors again, and wearing gloves, a hat, and a scarf will protect those vulnerable regions.

Be sure to warm up before embarking on your activity. Dynamic stretching of the body area you will be utilizing the most is the best method to avoid muscle sprains or strains. For instance, if you are snowboarding, focusing on your abdominal region and legs will get your muscles ready for action. Once you’ve completed your activity, a static cool down will help your muscles recover.

Do not do activities alone, especially when up in the mountains. A buddy or multiple buddies knowing exactly where you are is helpful as they can quickly come to your aid if you are injured. Being alone puts you in a vulnerable position if you suffer an injury that prevents you from contacting emergency personnel.

Make sure to check your equipment prior to engaging in your sport. Anything not in working order should be replaced immediately! If you are having issues with your form or have had minimal training, make sure that you work with an instructor prior to getting back out there.

It’s important that you listen to your body and take breaks as needed. Overexerting yourself in adverse winter conditions is extremely unsafe. Also, as with any physical activity, hydrate regularly! It may not be hot out, but that doesn’t mean you won’t become dehydrated just as fast when physically active.

Follow these tips and stay safe during the winter sports season. As with any other sport, safety measures must be taken so you can continue to enjoy the activities you love

We feel like we have the best physical therapists around. Did you know you don't need a referral to get help from a Physical Therapist? Direct access is available for you, please call us and set up an evaluation so we can help get you back on your feet. In Orange County we offer Physical Therapy in Chester, Goshen, Monroe, Port Jervis, and Montgomery. Westchester County has Physical Therapy in Armonk, Bedford, and Hawthorne. In Ulster County we offer Physical Therapy in Wallkill, while in Sullivan County you can get Physical Therapy in Liberty. To round out our 12 locations in New York, those living in Rockland County can go to Physical Therapy in New City as well as Pomona. If you happen to live in PA, we also have Physical Therapy in Milford and Dingmans Ferry of Pike County. Give us a call today!

Thursday, January 14, 2016

Tips on Staying Warm This Winter

The surprisingly warm weather has been more than welcomed by many as it seems we have skipped winter this year. Although the holidays have passed us by and the month of December has come to a close, winter weather seems to be making an appearance fashionably late. It is important we are prepared these next upcoming weeks as the cold weather is coming surely but slowly.

Did you know that most of your heat and thermal energy is loss through your head, fingertips and feet? These areas are important to keep layered. One way to protect your feet is by double pairing your socks before heading out while keeping your head covered and protected from cold air. The best piece of advice for those who are out daily is to keep bundled as keeping warm is the key to beating this season cold-free.

It is much easier to remove articles of clothing while out as opposed to wearing less if you become uncomfortable too bundled up. If you are more of a homebody who dislikes venturing out of the house during the winter, baking may be the answer. Yes, baking. The house overheats from the oven and leaves your home nice and toasty. ‘Tis the season for baked goods, including cookies and pies, and are always inviting to the home. Try hosting a party so that you will not have to travel in the cold air and harsh winds and you can have a nice smelling house and treats for all!

Resistance Training for Osteoarthritis

Osteoarthritis can be a very painful and debilitating condition, and a common mistake made by people with this condition is resting and avoiding exerting the arthritic joint when a flare up occurs.

Proactivity is key when it comes to osteoarthritis. Under a professional’s supervision, a program of strategic resistance training and cardio can actually reduce your symptoms. Resistance training in particular is extremely beneficial towards improving not only your overall well being but the intensity of the flare ups.

Safe options for a cardiovascular workout include cycling, swimming, and moderate walking. Resistance training improves symptoms of osteoarthritis by strengthening the local connective muscles of the joint region and helping to compensate for the arthritic joint region. It also helps aid in healing the arthritic locations of the joint. If you have a

The most optimal regimen for your osteoarthritis is dependent on the location. Form is crucial in making these exercises work due to the delicate nature of the arthritic joint. If you don’t know what you are doing, you risk possibly making your joint conditions worse, or possibly injuring the muscles you are attempting to strengthen.

Working under a professional’s supervision is critical to your success. A professional, such as a physical therapist, will be able to diagnose your joint’s condition and be able to determine the best fitness regimen. The physical therapist will teach you the proper ways to execute these movements in addition to the order and frequency.

It is extremely important and beneficial to your arthritis that you continue to remain active. Physical therapy can assure that you are doing it the right way!

Winter Safety Tips

Winter is a beautifully majestic time of the year, yet as pretty the snow and ice may be, it can present us with many obstacles. Being wary of your surroundings when outside is crucial to preventing injuries.

The first thing to pay attention to is your shoes. Boots or sneakers with traction are the best recommendation for icy and snowy conditions. Pay attention to what is in front of you as well as what is on the ground when walking. Avoid ice patches and hold onto railings if possible when traveling down-slope.

When outside, make sure to bundle up appropriately! If the weather dips below freezing, wear your winter coat, hat, scarves, and gloves in order to stay warm. In addition, wearing layers underneath your coat will help stave off any extreme weather. Staying warm will keep you comfortable and prevent you from getting frostbite or hypothermia and will allow you to take your time when getting to your destination, reducing the possibility of slips and falls from rushing through ice and snow.

Keep your car stocked up when traveling during the winter months! Although it is best to avoid driving during a winter storm, sometimes due to personal and work obligations, travel will be necessary. You will want to make sure you are keeping snow removal tools in your vehicle so that you can safely drive your car with clean windows and windshields. Depending on where you live, if strong winter storms are the norm this time of the year, you might want to travel with blankets, food, and water if you happen to get stuck somewhere. Avoiding travel during winter weather events is the safest option.

Finally, make sure your carbon monoxide detector batteries are replaced as incidences of carbon monoxide poisoning spike in the winter. Higher risk factors are present during the winter months due to the increased need to idle your vehicle before travel and the presence of carbon monoxide from space heaters and fireplaces.

Staying Healthy in 2016

It’s that time of the year again—a new beginning and a fresh start, although it does not have to be a new year though to bring about positive change in your life. It may be the first day of a new month or even just a new hour on a given day, but whenever you decide to implement changes, make sure it is the right time for you.

When focusing on your well-being, emphasizing both the emotional and physical side of the equation is equally important as both go hand in hand and affect one another. The old adage of eating in moderation and avoiding processed foods will do wonders for your body and will help keep your emotions in check as well as help to lose excess weight.

In addition to eating well, living an active lifestyle is great for your overall well-being as you age. Whether it be a formal workout a few days a week or walking your dog every morning and night, any change will be extremely beneficial for your heart and muscles.

Eating well and staying active are the major tenets to staving off excess weight which can overtime make it difficult to carry out everyday activities, and because of this, inflammation and deterioration are common with those carrying extra weight.

If you begin to notice aches and pains in your joints, addressing these issues earlier rather than later is the best option. By addressing the root of the problem, whether it be repetitive motioning or excess weight, you can also help prevent further injury.

The best way to address any issues is by seeking professional help. A physical therapist will be able to evaluate the injured joint and create an individualized action plan that will improve joint function in the long-term as well as reduce pain.

2016 can be your fresh start. Vow to make yourself a priority and you will thank yourself for years to come.

Physical Therapy and Arthritis

Winter is here and those with arthritis tend to suffer more pain in the colder weather. Scientists have devoted research to weather and its impact on your body and have found a correlation between arthritis and weather. Changes in temperature or a change in weight of the surrounding air can trigger joint pain, and it turns out the old wives’ tale about aching joints indicating a change in weather may actually be true.

Arthritis is defined as painful inflammation and stiffness of the joints. Colder weather may affect arthritis for the worse and it is best to follow a few instructions to limit the discomfort you may face.

The first and most obvious piece of advice is to dress warmly and comfortably. If it is cold outside, aching parts should be covered up. When the temperature shifts, layering may benefit you as you can always take clothes off if need be.

Staying active can help as physical activity can reduce pain and increase mobility with many types of arthritis. Physical therapy is a great way to keep active and improve your overall health condition. A physical therapist can create a personalized routine for you to follow rather than questioning what workouts would better suit your health. People with joint pain should stay active, and while it can be more difficult during the winter, exercising indoors in colder weathers can prevent aching. Along with staying active, it is important to stay hydrated as dehydration might make you more sensitive to pain.

A warm shower or even washing your hands with warm water can sooth the body. It is best to limit going outside in the cold weather after a hot bath or shower as you should wait for your body temperature should return to a more normal state. Adjusting your diet and adding more Vitamin D can lower your chances of feeling discomfort as Vitamin D deficiency might play a role in how sensitive you are to arthritis pain.

Keep an eye out for changes in your body during the winter as the reasoning may be due to change in temperature. Do your best to protect your body the best to your ability and seek treatment to limit pain or discomfort.

Tuesday, January 5, 2016

Physical Therapy in Cortlandt Manor, New York

Do you live in the Cortlandt area of New York? Located in Cortlandt Manor on East Main Street, right off Jacobs Hill Road, lies a physical therapy center that has touched the lives of its patients.

Cortlandt Physical Therapy, a member of the Access Physical Therapy and Wellness family, has been serving the community since 2003. They have continued to improve the lives of their patients suffering from arthritis, walking gait issues, multiple sclerosis, orthopedic injuries, and more!

The Physical Therapy Director, Joe Rifino, has been the driving force of this renowned physical therapy practice. After graduating from North Salem High School, Rifino attended the University of Connecticut followed by SUNY Stony Brook where he received his Bachelor of Science in Physical Therapy in 1999.

Rifino worked at Putnam Hospital and at a Yorktown physical therapy practice after graduation, leading to him becoming managing director and partner in Cortlandt Manor in 2004. Rifino currently lives in Hopewell Junction and enjoys many hobbies including snowboarding, basketball, and staying physically active at the gym.

Rifino’s practice has become a community staple in rehabilitation over the past 11 years. In addition to his formal education, Rifino continues to stay on top of new and upcoming manual therapy techniques as well as techniques to improve spinal mobilization.

The key to selecting the perfect physical therapist is finding one that is both experienced in the industry as well as one having the desire to evolve within it. Cortlandt Physical Therapy, under the leadership of Joe Rifino, has been a positive asset to the community and will continue to give patients the best treatment they deserve.

Do you Have Chronic Pain? Physical Therapy Can Help.

Pain is defined differently to each person. Some people can tolerate pain well while others…well...not so much. It may be time to seek the help of a specialist if you have reached your tolerance level or threshold of pain, although waiting until that point is usually not the best decision as symptoms may worsen over time.

The brain produces signals to the body as a warning to make you aware and conscious that there is a problem in or to the body. Pain is an unpleasant sensation that is usually associated with injury or tissue damage and it can be acute or chronic. The main sign that you have chronic pain is fearfulness, or when you avoid activity because you are scared to access the part of the body that hurts. If your knee hurts, for example, you may fear standing on it and creating a substantial amount of pain and discomfort due to the extra pressure.

Seeking the help of a physical therapist will help if you are in a situation where a limb or muscle is painful or uncomfortable. A specialist will find ways to improve your quality of life and find a solution to help you get active again. Physical therapists will teach you how to manage pain in a healthy way by providing unique treatments designed specifically to meet your needs.

Pain is usually reduced within the first few meetings and most treatments include strengthening and flexibility exercises which help you move more easily with less discomfort. Movements will gradually increase according to your abilities and physical therapists will carefully introduce gradual exercise programs to train the brain to sense the problem area of your body without sending pain signals. Manual therapy, including gentle hands-on techniques, can benefit the joint, and electric, heat, or ice may be used in place of manual therapy.

Physical therapists can benefit any physical issues you may face and can help find ways in which you can live a happier, pain-free life. Physical therapy is a great alternative to medication and surgery.

Weekend Warrior Injuries

Demanding work schedules have left people spending all of their energy when they have the most free time over the weekend. These “weekend warriors” are more susceptible to injury as their bodies cannot adjust quickly enough to the sudden increase in strenuous activity.

A common injury throughout the last decade amongst weekend warriors is a rupture of the Achilles tendon. This injury occurs frequently because the Achilles tendon allows us to push our foot off the ground while we walk or run. An ankle sprain is also a very common injury seen in weekend warriors. When the foot is twisted or rolled into a position beyond its normal ability, the injured person may not be able to put weight on the affected area afterwards. Shin splints can occur in people that run, play sports on hard or uneven surfaces, or people with flat feet or high arches. The best way to heal from these injuries is to simply rest and avoid the activity which caused the injury in the first place.

Routine is crucial for reducing injuries commonly seen in weekend warriors. Stretching should be incorporated into a daily regimen as it is essential in preventing injuries and is simple enough for people with busy schedules to include into their everyday life. Before beginning any physical activity, it is important to incorporate a warm-up exercise along with a stretching routine before beginning any physical activity. Your muscles and body will be prepared for the strenuous exercise it is about to endure and will help in preventing sprains.

Another piece of advice for weekend warriors is to include cross-training into their workouts. Cross-training will help to work different muscles throughout the body in order to prevent overuse of just one group of muscles. Remember to be aware of your own body and the amount of exercise it is able to endure without pushing the boundaries to the point of injury. Rest and preventative measures should always be taken into consideration, and if a serious injury does occur, it is advised to seek medical attention as soon as possible. Don’t be afraid to talk with your physical therapist to see how they can help keep you enjoying your weekends to the fullest.