What is Causing My Wrist Pain?

Any pain or discomfort can make it hard for you to function correctly. Unfortunately, pain in your hands or wrists is extremely common. Many issues can be the culprit of your wrist pain. When you’re struggling with wrist pain, our team at Island Sports Physical Therapy will help you. We can determine the cause of your pain and create an appropriate treatment plan. 

Wrist Pain

Countless factors can lead to wrist pain. Wrist pain can originate in your joints or muscles and result from genetics, trauma, or overuse. This pain can make it nearly impossible to use your hands, which makes life difficult to navigate. The following conditions can be associated with wrist pain:

• Wrist Injury – Any wrist injury can cause pain. Wrist injuries can include tendonitis, broken bones, and sprains. 
• Carpal Tunnel Syndrome – Carpal tunnel syndrome is a highly common condition that occurs when the median nerve inside the forearm is pinched. Carpal tunnel syndrome can cause weakness in your thumb and first three fingers. Wrist swelling causes compression in the carpal tunnel. This condition is generally caused by performing repetitive tasks, arthritis, pregnancy, or being overweight. 
• Arthritis – Arthritis is a condition that can affect the wrist. A few variations of arthritis can cause wrist pain, including gout, rheumatoid arthritis, and osteoarthritis. However, osteoarthritis of the wrist is uncommon and usually occurs there as a result of prior injury. 
• Tenosynovitis – Tenosynovitis is a term that is often used interchangeably with tendonitis. Tenosynovitis causes the tendon sheath to become inflamed and painful. De Quervain’s tenosynovitis is a specific type of this condition that causes wrist pain in the thumb that moves into the arm. This condition is often found in women. 
• Ganglion Cyst – Ganglion cysts are growths that cause wrist pain and swelling. This cyst is benign and often painless but can cause pain when it presses on a nerve. Ganglion cysts will typically appear over the back of your hand and feel smooth and rubbery. 
• Wrist Fracture – Wrist fractures are a prevalent orthopedic injury. A specific type of wrist fracture is a scaphoid fracture, which occurs when an individual falls on an outstretched hand. 

Treating Wrist Pain

If you are dealing with wrist pain, it is important to seek treatment as soon as possible to prevent your symptoms from worsening. Treatments for pain in your wrist can vary based on your injury’s location, type, and severity. Physical therapy can be an effective form of treatment for wrist injuries and tendon problems. Our team can introduce strengthening and stretching exercises to improve your range of motion and strength after an injury. We help patients with rehabilitation after surgery, and we can provide an ergonomic evaluation to help determine if certain workplace factors are contributing to your pain. Sometimes injuries can occur unexpectedly, but the following tips might help you avoid injuring yourself:

• Improve Bone Strength – Getting the right amount of calcium can increase your bone strength and help prevent fractures. 
• Fall Prevention – The leading cause of most wrist fractures is falling on an outstretched hand. If you are prone to falling, try removing hazards at home and wearing sensible shoes. If necessary, you can install handrails in your home. 
• Use Protective Gear – When participating in athletic activities, wearing wrist guards can reduce your risk of injury. 
• Ergonomics: If your work revolves around a computer, take regular breaks. Keep your wrists in a neutral position, and use an ergonomic keyboard or wrist support to help. 

Contact Us

If you are someone who is struggling to get through life with wrist pain, you don’t have to go through this alone. At Island Sports Physical Therapy, you can be sure that you are receiving some of the best physical therapy care on Long Island. Our team is dedicated to providing you with a quality treatment plan to improve your quality of life. Contact us today to schedule an appointment! 

Proper Nutrition for Runners

Nutrition can be complicated. For runners, food is more than just nutrition – food is fuel. Running is an exercise and sport with particular nutritional requirements. To achieve optimal performance, runners need to concentrate on what they eat and when they eat. At Island Sports Physical Therapy, we’ll help tailor a program that suits you and your running needs to help you become the best version of yourself! Please continue reading to learn more about recommended proper nutrition for runners. 

Nutrition for Runners 

As a runner, diet and nutrition can make or break a workout or race. Eating a healthy and balanced diet can help you maintain good health and promote peak performance. One of the main concerns that new runners have is what they should eat before, during, and after running. 

Before you begin a run, you do not want to eat immediately before. This can lead to cramping in your abdomen. On the other hand, running on an empty stomach can cause you to run out of energy and leave you feeling fatigued. It is important to note that every individual is different, but as a general rule, some experts recommend eating a light meal about one and a half hours before you start running. You can also have a small snack an hour before running. To see what works best for you and your body, you can experiment during your workouts and training runs. 

Here are some foods we recommend avoiding before your workout:

• Sugary drinks (soda).
• Vegetables high in fiber. 
• Spicy food. 
• Legumes. 
• Foods rich in lactose. 

Healthy eating can provide you with the energy you need during your runs. Healthy runners should eat a balanced diet that includes protein, carbohydrates, fats, vitamins, and minerals. 

Protein

Protein can repair tissue that gets damaged during training. It is an essential nutrient that can keep you feeling full longer. If you are a long-distance runner, you may need more protein. We recommend concentrating on protein sources that are low in cholesterol and fat, such as the following:

• Lean meat. 
• Eggs. 
• Fish. 
• Whole grains. 
• Poultry. 
• Low-fat dairy products. 

Carbohydrates

Carbohydrates are arguably the best source of energy for runners. Carbs should make up around 60 percent of your total caloric intake. If you are a sprinter, you may need to up the percentage. Long-distance runners may only need as little as 50 percent. Our bodies work more efficiently with carbs for quick and long-lasting energy than they do with proteins or fats. Fruits, starchy vegetables, potatoes, and whole-grain foods are excellent sources of carbohydrates. We recommend whole-grain foods because they retain more nutrition and contain more fiber. 

Fats

Fats should be eaten in moderation, as a diet high in fat can pack on unwanted pounds. Nuts, cold-water fish, and oils can provide essential omega-3s that prevent certain diseases and are vital for good health. 

Vitamins and Minerals

While you won’t get energy from vitamins, they should still be a part of your diet. Exercise can produce free radicals that damage cells. Vitamins E and C can help combat this issue. Minerals are particularly important when it comes to running. Here are some minerals you should consider incorporating into your diet:

• Iron – Iron delivers oxygen to your cells. If you have low iron, it can cause you to feel fatigued and weak. 
• Calcium – Calcium is essential for runners because it can help prevent stress fractures and osteoporosis. 
• Sodium – Sodium and other electrolytes leave your body through sweat when you exercise. If you find yourself craving salt, your body may be telling you that you need more sodium. You need to replenish electrolytes after exercise. 

Our team would also like to stress the importance of staying hydrated. The amount of water you should drink depends on your sweat rate and how long you will be running. It is crucial to maintain good hydration levels during exercise to avoid dehydration. 

Contact Island Sports Physical Therapy

There are several diets out there for runners, but you need to find the one that works best for you. At Island Sports Physical Therapy, we are here to help guide you through your wellness journey and can provide you with the resources you need to fuel your body in the best way that you can. Contact us today to learn more! 

Differentiating Muscular and Skeletal Pain

The human body exerts itself a great deal. Your muscular and skeletal system can both be subjected to trauma. At Island Sports Physical Therapy, our team is experienced in treating injuries to both the bones and muscles. Sometimes it can be hard to discern the difference between muscular and skeletal pain. We want to help you define the difference, so that you can understand how to move forward appropriately.  

Muscular Pain

Muscle aches and pains are all too common, unfortunately. Your muscles can experience pain practically anywhere for various reasons because there is muscle tissue in almost all parts of the body. While common explanations for pain are overuse or injury, there are many possible explanations for your discomfort. It can be hard to differentiate muscular and skeletal pain, but those who experience muscular pain can often pinpoint the cause. This is because most instances of muscle pain result from too much activity or stress. Some other common causes include:

• Not warming up properly.
• Muscle tension.
• Overuse during physical activity. 
• Injuring the muscle while exercising or performing physically demanding activities. 
• Muscle cramps or spasms.

There are also medical conditions that can explain muscular pain. Some different medical conditions that can lead to muscular pain may include the following:

• Chronic fatigue syndrome
• Fibromyalgia
• Autoimmune disorders like lupus and dermatomyositis
• Myofascial pain syndrome.
• Hypothyroidism or hyperthyroidism

Skeletal Pain

Skeletal pain can be excruciating and difficult to deal with on a daily basis. It can leave you with extreme feelings of tenderness, aching, or other discomforts in one or more areas. The causes and symptoms of bone pain vary from that of muscular pain. This pain is present whether you’re stationary or moving. You might experience bone pain when a blunt force puts enough pressure on the bone to injure it, but bone pain can also be linked to diseases that affect the bone’s typical structure or function. It is crucial to address your bone pain quickly to ensure that the pain is unrelated to a fracture or tumor. Here are some typical causes of bone pain:

• Mineral deficiency.
• Injury.
• Osteoporosis.
• Arthritis. 
• Metastatic cancer.
• Bone cancer.
• Infection.

Musculoskeletal Pain

Musculoskeletal pain is pain that affects the muscles, bones, ligaments, tendons, and nerves. This type of pain can be acute or chronic, and the pain can be localized or widespread. The most common type of musculoskeletal pain is lower back pain. Musculoskeletal pain encompasses both bone and muscle pain, as well as joint pain and tunnel syndromes. 

How We Address Muscular and Skeletal Pain

Our team understands how difficult it can be to live your life suffering from pain. Whether you are suffering from muscular or skeletal pain, our team at Island Sports Physical Therapy will help. Our team will perform a full assessment of your symptoms or injury and devise a treatment plan. Here are some of the services we usually administer to help treat pain:

• Physical Therapy.
• Orthopedic.
• Geriatric Rehabilitation.
• Sports Specific Therapy.
• Fitness Programming.

While sometimes the pain we experience in our body can go away on its own, there is no reason to live in pain. Failing to seek appropriate treatment can put you at risk of developing long-term problems. If you find yourself dealing with the following, do not hesitate to contact us:

• Limited mobility.
• Extreme pain that occurs during or after injury.
• Visible joint deformity. 
• Inability to bear weight on the joint. 

Our team can also provide you with preventative care to help prevent you from injuring yourself again and maintain your strength and flexibility. 

Contact Us

At Island Sports Physical Therapy, our primary focus is getting our patients back to doing the activities they love pain-free. If you are suffering from muscular or skeletal pain, we have the right treatment for you. Contact us today to schedule an appointment. 

Treating Neck Pain At Home Tips

One of the most infuriating injuries to deal with is chronic neck pain. When you’re unable to move your head from side to side without discomfort, it will undoubtedly drag down your quality of life. Fortunately, here at Island Sports Physical Therapy, our team has an answer to this problem. By administering physical therapy, we help patients get their neck and supportive structures back to full strength. After a few sessions, patients can play an active role in their recovery from their own homes.

What Causes Neck Pain?

When it comes to neck pain, various issues can be causing its occurrence. However, physical therapy can be used to treat and manage almost all of them. To determine what methods will work best for you, the exact cause of your neck pain must be diagnosed. Examples of the most common causes of neck pain a person can deal with may include:

• Muscle strains.
• Worn joints.
• Nerve compression.
• Neck injuries.
• Degenerative diseases.  

When To Visit A Doctor

Sometimes, we can sleep on our necks the wrong way and wake up with pain and stiffness in the area. Circumstances such as this do not require visiting a medical professional. However, patients need to know when to seek physical therapy for their neck pain. Waiting too long to receive care increases the chances of permanent damage taking place. That is why if you find yourself dealing with the below, we recommend seeking care right away:

• Severe pain.
• Pain lasting several days with no signs of dissipation.
• Pain accompanied by spasms in the arms and legs.
• Headaches, numbness, weakness, or tingling sensations.

Prevention Methods

Taking preventive action is always a better option than waiting to sustain an injury. One of the significant benefits of focusing on prevention methods is that they can be done at home. Doing so means you’ll spend less time in pain and potentially avoiding the need to ever come in for sessions of physical therapy. While our team would be happy to treat you, if we can help patients avoid pain altogether, we’ll always go down that route. Examples of the most effective pain prevention methods include the below:

• Always use good posture. This involves standing up straight and not lurching your head forward.
• Make sure you avoid keeping your neck in one position for too long.
• Keep your work area ergonomically sound.
• Avoid carrying bags with heavy straps over your shoulder.  
• When you sleep, try to keep your neck aligned with your body.  

How Physical Therapy Can Help Neck Pain

If you are not familiar with this type of treatment, you may be wondering how it applies to at-home options. To understand that, we first must dive into what physical therapy is at its core. Physical therapy is an activity-based form of treatment that utilizes stretches and strengthening exercises to promote healing from within the injured area. In terms of neck-related issues, it will loosen up tight tissues and build strength in its supportive muscle, which will work to eliminate pain. Many benefits stem from physical therapy. However, one of the largest is that once you’ve mastered the exercises taught by our team, you can begin to perform them at home. This means spending less time injured. Additional benefits of physical therapy may include:

• Improved flexibility.
• Increased range of motion.
• Regained strength.
• Elimination of pain.
• Mitigated risk of injury recurrence.  

Contact Our Team

When you’re dealing with neck pain, there is no need to let it linger. By contacting our team at Island Sports Physical Therapy, you’ll increase the chances of making a full recovery. For more information on how physical therapy can help, contact our team today.   

Why Do I Have Chronic Wrist Pain?

When you’re unable to use your wrist comfortably, it can quickly drag down your quality of life. This scenario becomes more accurate when you find that wrist pain is nearly daily. When this happens to you, our team at Island Sports Physical Therapy will help. We’ll help determine why chronic wrist pain has developed and work to create a proper treatment plan.

Continue reading Why Do I Have Chronic Wrist Pain? →

Winter is a season filled with snowfall and outdoor winter-activities. Even the most robust winter enthusiasts however need to understand the potential dangers this season can bring. With the snowy and icy conditions, slips and falls become a common issue. Our team at Island Sports Physical Therapy understands that a slip and fall can sometimes have devastating effects. That is why we’d like to offer some tips on preventing them from occurring this winter. 

Slip And Fall Injuries

As previously stated, the amount of people who suffer from slips and falls during the wintertime can sometimes be more extensive than any other point in the year. That is because winter can bring with it some hazardous conditions. Icy and snow-covered walkways make finding traction difficult, leading to the potential for falls. When they take place, the injuries sustained will likely require the help of a trained medical team. Examples of the typical slip and fall injuries our team is well versed in treating include:

• Broken bones.
• Dislocations.
• Muscle strains and sprains.
• Hip fractures.
• Shoulder issues.
• Back problems.

Tips For Avoiding Slips And Falls

At Island Sports Physical Therapy, our team will be happy to treat you for any injuries sustained during a slip and fall this winter. However, we understand that it’s always best to avoid an injury from ever taking place rather than seeking treatment after the fact. That is why we’d like to offer some tips on how you can stay upright, even in the most extreme winter conditions. By following the below advice, you increase the chances of getting through this time of year pain-free:

• Always walk slowly and carefully in winter conditions.
• Wear boots that are slip-resistant and offer firm traction.
• Be extra cautious when stepping out of a vehicle.
• When entering a home or building, inspect your walking area to see if it looks slippery.
• Avoid carrying items or walking with your hands in your pockets, as it reduces your ability to catch your balance.
• Watch out for black ice.
• Walk as flat-footed as possible over areas you think may be slippery.
• Steer clear of uneven surfaces when possible.  
• If your walking path contains visible ice and snow, consider trying a different route.

Balance And Fall Prevention Services

Although people need to take extra precautions during the winter, the reality is that slips and falls can happen at any time. In some cases, falls may even be caused by a medical problem or just be a simple unfortunate effect of aging. Our team at Island Sports Physical Therapy offers balance and fall prevention therapy for patients in need to help people stay on their feet all year round. This is achieved through a variety of ways, including some of the below:

• Teaching the importance of body awareness. 
• Using exercises to promote strength and flexibility in weight-bearing areas.
• Increasing coordination in the patient.
• Training to improve joint strength and stability.  

Benefits Of Working With Our Team

Our main goal is to keep our patients healthy, no matter what time of year it is currently. Choosing to work with our therapists to help improve your balance and prevent slips and falls comes with an array of benefits. Some of the benefits of doing so can include the following:

• Preventing serious injuries.
• Allowing patients to keep their independence.
• Improving reaction time in patients.
• Having the ability to travel through wintery conditions.

Contact Island Sports Physical Therapy!

Patients should not let the fact that it is winter scare them from walking around and traveling. By following the advice we laid out, you significantly increase the chances of making it through this season without any issues. However, even after being careful, our staff at Island Sports Physical Therapy understands that slips and falls can still occur. If you become injured due to one, we’ll provide you with the treatment methods needed to get back to full strength. To schedule your first appointment, contact our team today.

How Can PT Help With Neck Pain?

While it is unfortunate, neck pain is something that most people will have to face at least once in their lifetime. For some, this means a few hours of discomfort as the neck muscles loosen up throughout the day. For others, it can mean the inability to turn your head from side to side due to excruciating pain. If you find yourself leaning more towards the latter category, physical therapy should be in your future. Here at Island Sports Physical Therapy, our team would like to discuss why this form of care can be so beneficial to treating neck pain.

Common Causes Of Neck Pain 

When it comes to neck pain, many culprits can be to blame for stimulating this discomfort. This should be expected, as everyone from athletes to stay-at-home parents can be subjected to the issue. However, no matter what the cause, our team will work diligently to correct the problem. Below are just some of the catalysts that can cause neck pain to develop:

• Muscle strains.
• Joint issues.
• Nerve compression.
• Experiencing trauma to the neck.
• Conditions such as arthritis.

When To See A Doctor

As previously stated, sometimes neck pain will go away on its own. Just because you slept wrong the night before and woke up with pain, it doesn’t mean a trip to our facility is warranted. However, when you notice neck pain lasting longer and becoming a more regular part of your life, you shouldn’t wait to seek care. Getting treatment sooner rather than later will eliminate the chances of permanent damage taking place. Those dealing with any of the below symptoms should seriously consider scheduling an appointment with us for physical therapy right away:

• Severe pain.
• Pain that does not subside after days of rest.
• Pain that begins to spread down your arms or legs.
• Headaches, numbness, weakness, or tingling sensations accompany the pain.
• Being unable to turn your head from side to side.

What Is Physical Therapy?

Due to physical therapy’s nature, many doctors will have patients receive this form of care as the first resort for treatment. Physical therapy is non-invasive and utilizes therapeutic stretches and strengthening exercises to promote healing in the affected area’s structural and supportive tissues. By working with our team, you can find your neck pain being relieved without the need for invasive treatments. It also increases the likelihood that neck pain does not become a recurring issue.

The Benefits Of Working With Island Sports Physical Therapy 

When faced with pain or an injury, patients should always seek out the treatment methods that offer the most benefits. That is one of the many reasons physical therapy is so popular. This form of treatment houses a plethora of benefits and can help patients dealing with all types of ailments get back to full strength. Should you decide to seek physical therapy for your neck pain, expect the below to take place:

• Elimination of pain.
• Improving flexibility and range of motion.
• Regaining strength.
• Increase the potential of avoiding surgery.
• Preventing the injury or condition from recurring.   

Additional Modalities   

Although physical therapy is largely activity-based, other aspects go into the sessions. Our team will perform a full evaluation of your neck to determine which additional modalities will work best for you. Any of the below may also be utilized to complement the healing activities:

• Massage therapy.
• Heat and cold therapy.
• Electronic muscle stimulation.
• Ultrasound therapy.

Contact Our Team 

Constant and severe neck pain can quickly drag down one’s quality of life. To help prevent this from happening, consider working with our team at Island Sports Physical Therapy. Our expert staff will provide you with physical therapy sessions needed to help you make a full recovery. If you’d like to schedule your first appointment, don’t hesitate to contact our team today.

Physical Therapy For Knee Pain

Did you know that October is National Physical Therapy Month? Here at Island Sports Physical Therapy, we do not want your quality of life reduced by any bodily pain. That is why it is important to seek out physical therapy treatment for any discomfort you may be experiencing, especially when involving your knees! 

Your knees are two of the most important joints in your body. Not only do they bear a majority of your body weight, but they also allow for movements such as running and walking to take place. When you begin to suffer pain in this area, it can quickly drag down your quality of life. Our team can provide you with physical therapy sessions needed to correct any issue you may be experiencing including knee injuries and get you back to full strength.

Common Causes Of Knee Pain

Due to the makeup of the knee joints, various factors can lead to pain in this area. Our team is well versed in this and will perform a full evaluation to determine the problem you are currently facing. Doing so is the first step in the recovery process. Should you find yourself faced with any of the below complications, physical therapy sessions can likely be used to help:

• ACL issues.
• Knee fractures.
• Torn meniscus.
• Knee bursitis.
• Patella tendonitis.
• Dislocation.
• Arthritis.

When To See A Doctor

Sometimes, the pain we experience within our body can go away on its own with a few days worth of rest. Just because you’re dealing with knee pain, it doesn’t mean a serious issue has occurred. However, when you fail to seek treatment and are dealing with an actual problem, you put yourself at risk for developing long-term complications. To prevent this from happening, be sure to reach out to our team if you find yourself dealing with the following:

• Inability to bear weight on the knee.
• The knee continually feels as if it is about to give out.
• Limited mobility.
• A visible deformity in the joint.
• Extreme pain coincides with an injury.

What Is Physical Therapy?

Our team will likely suggest physical therapy as the first type of treatment that is tried for patients racked with knee pain. Physical therapy utilizes therapeutic stretches and strengthening exercises to promote healing from within an injured area. These physical activities could be just what your knee needs to begin healing. However, that is not the only thing that can go into sessions of treatment. The following may also be used to help facilitate the healing process:

• Massage therapy.
• Heat and cold therapy.
• Electronic muscle stimulation.

Why Choose Physical Therapy For Treatment?

When knee pain strikes, physical therapy is often recommended by medical professionals to correct the issue. This is because physical therapy brings so many benefits. Physical therapy is non-invasive, making it a treatment procedure that comes with little to no complications. It also allows patients to play an active role in their recovery process. Should you chose to work with our team for this type of care, you can reap all of the below benefits:

• Reduced swelling and inflammation.
• Elimination of pain.
• Restoration of knee functionality.
• Regained strength.
• Improved flexibility and range of motion.

Preventative Care 

One final benefit we’d like to call out that was not listed above is that physical therapy can also be used as a preventive care form. What this means is that physical therapy can stop knee pain before it even occurs. By coming in for regular physical therapy sessions, our team can ensure that this joint stays strong and flexible, which is precisely what it needs to be to keep the pain away.

Schedule An Appointment 

Dealing with knee pain can be frustrating. However, it doesn’t have to last forever. At Island Sports Physical Therapy, our team will provide you with physical therapy sessions needed to restore your knee’s functionality levels to normal. Being that October is National Physical Therapy Month, it is the perfect time to tackle any knee pain you may be facing. To schedule your first appointment, contact our team today.

Does PT Help With Achilles Tendonitis?

At Island Sports Physical Therapy, our mission is to combine compassion with state-of-the-art physical therapy care to help keep our patients healthy and active. There are many conditions our team can treat, one of them being Achilles tendonitis. If you believe you are developing this condition, don’t wait to seek out help. We’ll provide you with the sessions of physical therapy needed for you to make a full recovery.

What Is Achilles Tendonitis?  

The Achilles tendon is a band of fibrous tissue that connects your calf muscles to your heel bone. When this tendon is subjected to repeated stress and strains, it can become inflamed and lead to Achilles tendonitis. This tendon tends to weaken with age, meaning those of older ages who participate in sports or other physical activities are likely to develop Achilles tendonitis. However, anyone who overuses the tendon may be at risk.

Symptoms To Watch For

Just like with any other injury, knowing when Achilles tendonitis is taking place will play a role in increasing the odds of you making a full recovery. Should Achilles tendonitis go unchecked for too long, there is a chance that the tendon completely ruptures. When this takes place, surgery will be required to correct the issue, which will increase the amount of time you spend recovering. To avoid a severe issue like this from happening to you, we recommend visiting our team should you develop any of the below symptoms:

• Limited range of motion when flexing your foot.
• Tighten calf muscles.
• Discomfort and pain towards the back of your heel.
• Swelling.
• Worsening pain when you walk or run.    

Most Common Causes

As previously stated, the Achilles tendon weakens with age, which leaves people more susceptible to develop Achilles tendonitis, as they get older. This however is not the only way this condition can develop. Understanding the common causes of this condition may help you to avoid it in the future. Examples of the most common causes that lead to Achilles tendonitis include the below:

• Exercising without warming up first.
• Continuously straining your calf muscles during physical activity.
• Working out in poorly fitting shoes.
• Suddenly increasing the intensity of your training.  
• Living with bone spurs.  

What Is Physical Therapy?

When you choose to work with our team when dealing with Achilles tendonitis, one of the more common treatment methods we’ll recommend is physical therapy. Physical therapy is a non-invasive form of treatment and can help prevent the tendon from rupturing in the future. Recovery is achieved by using therapeutic stretches and strengthening exercises to promote healing from within the affected area. Our staff will teach you how to perform these healing exercises, which include the below:

• Runner’s stretch.
• Toe-to-wall stretch.
• Heel drop.
• Seated heel raises.
• Resistance band calf exercises.  

Benefits Of Physical Therapy

Due to the nature of this form of treatment, physical therapy comes with many benefits. Our team at Island Sports Physical Therapy knows this, which is why it is one of the most popular rehabilitation services we offer at our facility. It can be used to treat a wide range of treatments, including Achilles tendonitis. Additional benefits that come through sessions of physical therapy include:

• Improved range of motion.
• Increased strength.
• Reduction of swelling.
• Elimination of pain.
• Regaining strength in the injured area. 
• Mitigating the chances of needing surgery. 

Contact Our Team

Achilles tendonitis can quickly dampen your quality of life. When you’re unable to move around without experiencing pain and discomfort, everyday tasks can feel like they are now impossible to complete. Fortunately, our team is well versed in this issue. We can provide the sessions of physical therapy needed to help you make a full recovery. For more information on this form of treatment and how it can help with your Achilles tendonitis, be sure to contact our team today.  

Benefits of A Fitness Program

 

Staying fit is not an easy process for everyone. However, whether you are an athlete or someone who is sedentary, you must do your part in maintaining your health levels. Failing to do so can lead to injuries taking place. At Island Sports Physical Therapy, we do not want to see this happen to our patients. That is why we would like to share the importance of creating a fitness program, and the benefits that come along with following this program.

What Is A Fitness Program?

Trying to improve your fitness levels blindly can quickly prove to be a difficult task. When you don’t have a plan, it makes it much easier to lose motivation and give up on your workout habits. That is what makes fitness programs so beneficial. A fitness program allows you to take an active role in your health by choosing the goals you want to hit and how they can be accomplished. You can come up with your program on your own, or you can work with our knowledgeable physical therapists to help create one that best suits your needs.

Determining Your Goals 

The first step in creating a fitness program is to determine the goals you’d like to achieve. Make sure the goals are not too extreme, as failing to meet them can drain your will to keep with your program. Setting reasonable, achievable goals with the help of our physical therapists improves the chances of long term success with your program. Examples of goals can include the following:

• Losing weight.
• Building muscle.
• Improving your athletic performance.
• Eating better.

Achieving Your Goals

Once your goals have been set, you can begin working toward achieving them. The exact aspects of your fitness program will vary depending on your health levels and what you are trying to accomplish. However, you can rest assured that our team will work with you to create the most optimal path to reach your goals. Below are some examples of what can be worked into your fitness program:

• Daily cardiovascular exercises, such as running or walking.
• A strengthening program using free weights or your body weight.
• Circuit training or high-intensity interval training.
• Creating a food journal to hold yourself accountable for what you are eating.

Keep Your Program Fluid

Just like with anything else in life, aspects of your fitness program should always be changing. When you meet your goals, you shouldn’t just stop your program. You should set new goals to meet so you can constantly improve your fitness levels. Changing the workouts you perform will also be beneficial. Those who stick to a routine for too long increase their chances of plateauing, making it harder to make progress. By keeping your body guessing, you’ll ensure that your fitness needs are always being met.

The Importance Of Fitness    

Some people fail to realize that fitness is about more than just looks and athletic performance. While those two things are certainly perks that come with going through with a fitness program, they shouldn’t be your priority. Our team at Island Sports Physical Therapy knows about the benefits that fitness can bring. When you regularly partake in physical activity, you’ll be able to improve the below:

• Sleep.
• Mood.
• Energy.
• Metabolism and brain function.
• Bone density.

Working With Island Sports Physical Therapy

If you’re a novice to working out, the beginning phases can often be the most stressful. Not knowing where to start can doom your journey before it truly begins. That is why we want to stress that there is no shame in asking for help when creating a fitness program. At Island Sports Physical Therapy, our team is highly trained and can help patients and clients reach their goals. Our team will perform the necessary fitness evaluations required to create a launching point for your fitness program. To learn more about how we can help, and why fitness programs are so important, contact us today.