Body Conditioning On Long Island
Lacrosse season is right around the corner and it’s not too late to get in shape. Lacrosse is a very physically demanding sport and having your body in the right shape is important if you want to be playing at your best. At Island Sports Physical Therapy we offer body conditioning for lacrosse on Long Island. Our physical therapists can offer their expertise to help you get in shape and stay in shape for this lacrosse season.
Here’s how body conditioning can help your game:
- Improving your speed: by doing drills and exercises provided by your physical therapist. Improving your speed and acceleration will not only help you stay healthy and in shape but also will translate to on-field success.
- Core strength: utilizing exercises like sit-ups, planks, and crunches will help your overall core strength. Core strength will help improve your balance, stability, and accuracy of passing and shooting on the field.
- Plyometrics: Plyometric exercises can help you improve your strength and explosiveness. Strength and explosiveness are two key elements of lacrosse, getting stronger and faster will help you become a better player on and off the field, which will help you stay healthy and injury-free.
All of these techniques and exercises will help you get in shape and become a better player during the season. Island Sports Physical Therapy offers body conditioning for lacrosse on Long Island to help you perform at your highest level.
Lacrosse is a very physical game and to play the game you need to be in good physical shape in order to play at your best. If you are looking for body conditioning for lacrosse on Long Island, we at Island Sports Physical Therapy can help you by offering our expert services to get you in shape for the season and keep you going during the season.
Physical Therapy in Glen Cove
Spring is right around the corner and if you or your child participates in spring sports, it is important to be physically prepared. At Island Sports Physical Therapy in Glen Cove, we offer fitness programming for all kinds of spring sports, including baseball, softball, and lacrosse, to prepare you physically for the season.
As you get back in the swing of things, it is important to remember is to start off slowly, especially if you have neglected to maintain your conditioning schedule these past few months Whether it is gradually increasing your speed on the treadmill each day or lifting heavier weights each week, the more you ease into it, the better. If you try and work too hard too soon, you are putting yourself at greater risk for injury. A common injury is muscle soreness due to overactivity. Should this happen to you, remember the RICE (rest, ice, compression, elevate) method.
Also, whatever sport you or your kid plays, be wary of concussions, as these can happen in any sport. Important to note for children or young adults, the brain does not stop growing until age 25 increasing susceptibility to a concussion injury. Concussions can be very serious and often lead to more severe issues later in life. Should a concussion occur, listen to your doctor regarding how much time is needed for the injury to heal. As this can vary from person to person, taking precaution is always important.
At Island Sports Physical Therapy in Glen Cove, we can give you a physical evaluation, to make sure that you or your child is physically prepared for your favorite athletic activity. Depending on your initial condition, we can provide you with a fitness plan suitable for your needs and goals. Contact us today!
Playing sports and staying active helps to maintain a healthy and fit body, however, there are many injuries that may occur during sporting activities. Some of the most common sports-related injuries include:
- Ankle Sprains
- Shin splints
- Stress fractures
- ACL tears
- Groin pulls
- Hamstring strains
Most common injuries are muscles strains or pulls and stress fractures. A sprain is a stretch or tear of any ligament, which is the tough bands that connect the bones in a joint. A stress fracture is an injury to the bone. Any sports activity that involves jumping, running or fast pace direction changes are prone to causing these injuries. These sports activities include football, soccer, tennis, basketball, etc. That is why it is important that if you are involved in these activities, that you be proactive when it comes to prevention.
How to Prevent Injury
Some injuries are out of our control, however, there are instances where sports injuries can be prevented. To reduce the risk of an injury:
- Do not overexert your muscles. Once a month, plan to have one “off day” every two weeks to allow your body to recover. Take the necessary time off.
- Wear the proper equipment needed for the sport. The equipment should be properly fitted in order to correctly protect the athlete. Such equipment like helmets, pads, face guards, and eyewear.
- Stretch and strengthen muscles before participating in the sport. Complete conditioning and stretching exercises that will help strengthen muscles used during the sport.
- Play safe and do not play through the pain.
The treatments do depend on factors and the part of the body that is affected. General treatment options for any sports-related injury are the P.R.I.C.E approach.
- Protection. Protect the affected area from possible injury. (Use crutches)
- Rest. Avoid any physical activity and using the affected body part.
- Ice. Apply ice to the affected injury area for 15-20 minutes every 3 hours.
- Compression. Use compression bandages to reduce swelling.
- Elevation. Elevate the injured area above the level of your heart whenever possible.
If you cannot manage the pain, anti-inflammatory pain medications can help ease the pain. Once movement is back to normal on the injured body part, a physical therapist can help you regain strength. They can develop corrective exercises to work on the affected area.
If you have suffered from a sports-related injury, contact Island Sports Physical Therapy today!
Fact or Fable?
It is common for people to experience changes in arthritis pain during changes in air pressure before a storm, but can colder temperatures affect your arthritis?
According to a study by the American Journal of Medicine, colder temperatures affect the level of thickness in the body’s joint fluid. This increase in thickness is thought to possibly increase the stiffness felt in joints, increasing their sensitivities. The cold, wet season is when discomfort grows and people seek physical therapy in Nesconset.
It is important to pay attention to your body, especially when physical changes in your environment may be taking place. Although no studies yet prove that colder weather directly causes exacerbation of joint pain, there are notable correlations between the two. If you feel you are experiencing an increase in pain during these lower temperatures, it may be the season to take precautions and seek care from physical therapy in Nesconset. The following are additional measures you can take right now to minimize arthritis pain.
What You Should Do:
- Bundle Up: Dressing in layers will help insulate your body with heat and minimize the cold’s effects on your joints
- Added Heat: If layers are not enough to keep you warm, try an electrically heated blanket or wearing clothes straight out of the dryer.
- Heat Therapy: Use a heating pad or hot stones directly on joints to relax muscles and soothe the pain.
- Prevention: Before you enter the cold outside in the winter, stretch or do a few basic isometric exercises to loosen up beforehand.
- Mental Hygiene: Keep up with breathing exercises, your sleep cycle, time spent in nature, mindfulness, affirmations, or any methods to improve mood. Physical pain from arthritis can be psychosomatic and can be alleviated or exacerbated by your state of mind.
In cold weather, warming up your muscles is extremely important, as not being properly warmed-up can result in injury. Especially for winter sports, improper stretching or none for that matter will lead to cramps, pulled muscles, or possible tears. If you’ve experienced pain limiting your physical capabilities, Island Sports Physical Therapy and their talented physical therapists in Huntington, East Northport, Nesconset, Coram, East Meadow and Glen Cove can give you the right treatment to recover as soon as possible.
Why Stretching Helps
There are many reasons why stretching before working out is important for your health:
- Stretching out muscles before your exercise is important because your muscles are cold and properly stretching pumps enough blood through your veins to literally warm up your body. Jogging or a brisk walk can be helpful pre-workout.
- Taking part in some dynamic stretches not only keeps your body continuously warmed up, but allows your body to stretch out stiff muscles and joints at the same time.
- Following dynamic stretches, taking part in static stretches, which usually involve holding a position for a 30 second period, can be helpful in targeting specific areas of the body to stretch out.
- What most people forget to do after a workout is to cool down your body with a light walk or jog. This allows for the muscles to breathe and prevents tightness. If for some reason you injured yourself from a workout, physical therapy in Huntington can help you.
This winter, it’s important to properly prepare your body before working out in the cold weather. Taking a few minutes to warm up your muscles and joints will help prevent the chances of a torn or pulled muscle. If you’ve sustained an injury and are looking for treatment, Island Sports Physical Therapy in Huntington can help you get back to your daily life and eliminate your discomfort.
For more information, contact us today!
Physical Therapy in East Northport
Every winter, countless skiers and snowboarders embark on expeditions to conquer the mightiest slopes and highest peaks. Unfortunately, sometimes those skiers and snowboarders suffer a few bumps and bruises along the way due to how rigorous and physically demanding their respective activities are. According to the National Ski Area Association, an average of 40 catastrophic and 50 fatal injuries per year are related to skiing and snowboarding. In addition, EpiCenter injury data shows that over the course of five years the state of California had over 11,000 emergency department visits and 630 hospital admissions directly attributed to snow sports injuries. If you have suffered a recent injury from a snow sport, Island Sports Physical Therapy in East Northport, Huntington, Nesconset, Coram, East Meadow, and Glen Cove can help rehabilitate and heal any sustained damage you experience.
Before you take on the trails with your friends this season, it’s important to properly prepare yourself for the following precautions and tips.
- Dress accordingly. Especially during the winter, it’s vital to layer up and stay warm to avoid frostbite and illnesses. Wearing breathable materials will allow you to stay warm, but not suffocate from the layers. Try the three-layer method that includes a wicking layer, insulating layer, and protection layer. The wicking layer will be the layer that touches your skin, wearing a thermal that will evaporate sweat to keep you dry and comfortable is recommended. Avoid cotton fabric that will stay moist and opt for synthetic or polyester fabric. For your insulating layer, you will want materials that will trap in heat such as fleece or wool sweaters that will keep you warm and keep out moisture. For your last protection layer, you should look for materials that will protect you from wind, snow, and water. Look for waterproof and breathable coats and pants that will protect without restraining movement.
- Take your phone. You never know what situation you’re going to find yourself in, so be sure to take your cell phone. Before hitting the slopes, save the ski patrol’s phone number so that you can be assisted in case of emergency. The Burton Antifreeze Phone Case will allow you to take your phone with you without worry about damage.
- Gear Up! One in six skiing or snowboarding injuries is head related, making it one of the riskier winter sports to play. A helmet can reduce the risk of an injury occurring as well as keep your head warm. Make sure to select a breathable helmet that will fit properly. Wearing goggles or sunglasses will help to protect your eyes from the weather as well.
Tips On the Slope
Now that you’re prepared and ready to hit the black diamond slopes, follow these tips to avoid serious injuries:
- Stay in control. While going fast is a thrill and certainly is fun, it’s easy to lose your control and balance and end up falling and risking injury. Be sure that you can slow yourself down in the case of unexpected obstacles.
- Treat skiing like driving. Driving and skiing do have something in common and it’s important to know the rules of the slope. While on the slopes make sure that you yield to skiers in front of you who have the right-of-way. Yield before merging onto a hill and always be aware of your surroundings. Other rules of thumb: do not block the way for other skiers and snowboarders, do not attempt to go on closed off trails and do not drink and ski.
- Have a buddy. Skiing and snowboarding with people is a safe decision, especially if one of you are injured. Be sure to stay in range of your partner and to not let them out of sight. Although going on a steeper slope that your friend refuses to go on may be tempting, you should try to avoid it unless you know many other skiers will be on the slope to help in the case of an accident.
- Don’t get overconfident. If you’re not well groomed in backcountry skiing and haven’t skied in groomed slopes, it’s best to avoid conditions you’re not used to. Evading unfamiliar territory can reduce the chance of injury. Try to take on more difficult slopes with a friend who has experience in the conditions or a ski instructor.
Nothing is more thrilling than skiing at top speeds or snowboarding the highest mountain. However, staying on top of your safety and avoiding dangers can be the difference between you being healthy or coming home in a sling. If you suffer any injury that is winter sports related, Island Sports Physical Therapy in East Northport can help you recover from your discomfort and have you back on the slopes in no time.
New Year’s Physical Therapy
It’s common for people to make resolutions and change current habits, promising to resolve issues that they may have had in the past. Many resolutions are related to living a healthier lifestyle, focused on health wellness and a proactive way of thinking. That’s why physical therapy offers a lot of positives that can help you make your New Year’s Resolution worthwhile. At Island Sports Physical Therapy in East Northport, Huntington, Nesconset, Coram, and East Meadow can treat any injury or pains you’re feeling and will make you feel like a new person.
How Physical Therapy Can Help You
- Reduce pain – physical therapists can properly treat joint and tissue pain through therapeutic exercises and techniques. With the benefit of treating pain, physical therapists can also prevent the pain from occurring again in the future.
- Better mobility – no matter what your age, if you have difficulty walking or moving from pain, physical therapy in East Northport can introduce different exercises to improve mobility. Whether it’s the introduction of a cast or brace for additional support, physical therapy can be beneficial for mobility improvement.
- Age management – with age comes issues like arthritis or osteoporosis, which can act as a serious hindrance for anyone who suffers from these diseases. Physical therapists are trained experts in helping manage a patient’s arthritis and osteoporosis symptoms and can significantly reduce pain.
Going to physical therapy in East Northport can help you recover from discomfort you may be experiencing and will have you feeling reinvigorated. If the goal of a New Year’s Resolution is to get rid of the pains and ailments you have, a great place to start is at Island Sports Physical Therapy.
For more information, contact us today!
Physical Therapy for Diastasis Rectus Abdominis
Diastasis rectus abdominis, or DRA, is a condition that many women suffer from during and after pregnancy. DRA occurs when the two parts of the abdomen muscle are separated as the connecting tissue stretches beyond its limits. The reason this is an occurrence for many pregnant women is that as the uterus expands, it is also stretching the abdominal wall. Luckily, Island Sports Physical Therapy in Huntington can help you recover from this. With locations in East Northport, Huntington, Nesconset, and Coram as well as Nassau County locations in East Meadow and Glen Cove, can get you the best treatment possible and help you recover from many abdominal issues.
If you’re experiencing DRA and want to know the benefits physical therapy has to offer, here are some ways that we can help you:
- Stretching – when certain muscles feel fragile and frail, other muscles can stiffen up and become very tight. A physical therapist will be able to stretch the muscles that are bothering you.
- Braces – bracing or taping your lower back can give considerable relief when going through the early recovery process of DRA. Braces can also teach you proper posture so that you can reduce abdominal pain.
- Educate – many movements and habits that you don’t know cause you pain are things your physical therapist can point out and correct. With that, a physical therapist in Nassau County, like Island Sports Physical Therapy would also be able to give you advice on exercises to avoid or pursue.
- Posture – postural training is the most important part of recovery for those dealing with DRA. Through learning how to stabilize your core, physical therapy in Huntington can help build back strength without overusing the rectus abdominis muscles. Posture training also is important because it helps you improve your daily routines, such as carrying your child or lifting.
Physical therapy is beneficial for those who have recently had a child and are suffering from DRA. A talented and experienced physical therapist not only can get you through the rehabilitation process, but they can also promote healthier habits that positively affect the patient in the long-term. At Island Sports Physical Therapy, our physical therapists in Suffolk County and Nassau County are passionate about your overall physical well-being. For more information, contact us today!
How to Treat Various Ankle Grade Sprains
Ankle sprains are common injuries that affect countless victims a year. An ankle sprain occurs when the ligaments in the ankle are torn or stretched. While most sprains are manageable with some rest and ice, some require rehabilitation treatment or a physical therapist in Glen Cove. If you’ve recently suffered from a mild to a severely sprained ankle, a physical therapist at Island Sports Physical Therapy in Glen Cove, East Northport, Huntington, Coram, East Meadow, and Smithtown can assist you and make sure you properly heal.
How Severe is My Sprain?
Depending on the severity of your injury, your condition may be placed on a grade scale to base your current ankle sprain:
- Grade 1 Sprain (Mild) – a person with this type of sprain may experience some tenderness around the sprain and ankle swelling. This sprain has the ligament fibers microscopically tearing and slight stretching.
- Grade 2 Sprain (Moderate) – symptoms of this grade moderate swelling around the ankle with more tender skin and muscle around the injury. In a grade 2 sprain, there’s partial tearing and can be shown through abnormal looseness in the ankle joint.
- Grade 3 Sprain (Severe) – in a severe sprain, the ligament is totally torn and the ankle is incredibly swollen.
How Can I Treat This?
There are some ways to treat your ankle sprains, whether it’s mild or severe. In addition to visiting a physical therapist in Glen Cove, there are some treatments you can perform yourself to help speed up your recovery:
- Rest – taking enough time to relax your injured foot allows your body to try and heal itself. Trying to limit the weight you put on the ankle is important as well. Putting your foot up while sitting or using crutches can help keep the stress off your foot.
- Ice – putting ice on an injury can help reduce the swelling for your injury. However, it’s important to put a cloth or a barrier between an ice pack and your skin. Be sure to also ice the ankle for no more than 20 minutes.
- Compression – wearing a brace or some type of device to keep your ankle stable can also help control the swelling of an injury and support the damaged body part.
- Elevation – whether it’s through reclining or propping it up, elevating your foot above the waist or heart is good support for your sprained foot.
The key to recovering from an ankle sprain is knowing how severe the injury is and what steps you can take in treating it. Whether it’s a grade 1 or a grade 3 sprain, a physical therapist in Glen Cove and proper care for the injured ankle will certainly make the difference in your rehabilitation process. At Island Sports Physical Therapy in Glen Cove, we’re dedicated to helping you recover from any injuries you have.
For more information on how we can treat your ankle sprains and other injuries, contact us today!
How to build up endurance:
Building up your endurance is beneficial to your body’s strength and can help reduce the risk of injuries. Whether it’s doing simple weight lifting exercises or performing cardio, any type of physical activity does nothing but good for your health. For those who have sustained injuries like tearing ligaments or pulling muscles, building up endurance can help treat and reduce any pain you may experience. Island Sports Physical Therapy can help build up your endurance after an injury with their physical therapists in Huntington, East Northport, Nesconset, Coram, East Meadow, and Glen Cove.
What type of workouts can help me?
In order to build endurance, you should consistently make efforts to improve it through different exercises and habits:
- Cardiovascular exercises – these types of exercises are best for building up aerobic stability. These exercises include jogging, hiking, swimming, or other workouts that steadily strengthen your endurance.
- Using weights – weight exercises have the capability to not only improve your strength but also muscle endurance as well. Lifting weights two days a week, which includes utilizing every muscle group, can make a difference that you’ll certainly see.
- Interval training – interval training includes short bouts of high-intensity training, followed by a longer workout with a lower level of intensity. A scholarly journal recording an example of interval training showed that cyclists who performed eight, 20 second, high-intensity workouts, followed by a 10-second rest, saw their endurance improved immensely, and the subjects’ anaerobic capacity increased by 28 percent.
How can these exercises benefit me?
Those who have experienced injuries in the past can certainly benefit from endurance exercises. Aside from building muscle, endurance training can help your body in other ways:
- Bone density growth – proper diet and exercise can improve your health and in turn, keep your bones healthy and increase their density. Consistently training lets your body release hormones into your bloodstream that allows your bones to construct higher levels of density.
- Increased immune system – endurance training helps create extra proteins that are responsible for producing white blood cells and antibodies, considerably improving your immune system
- Boosted metabolism – the added benefits of endurance workouts is an increase in muscle mass which is responsible for calorie burning, using acids to break down any consumed calories. In addition, your body burns 70 calories for every pound of lean muscle you gain.
- Diabetic assistance – for those who have diabetes, endurance training can result in the improvement of your body’s sensitivity to insulin. Because glucose is stored in your muscles, increasing muscle mass results in extra glucose storage, keeping your levels at a safe count.
Physical therapists in Huntington offer all rehabilitation treatments for those who have sustained injuries and can recommend the best workout to prevent any future damage. Endurance exercises positively affect physical health and can help promote a better lifestyle for yourself. At Island Sports Physical Therapy in Huntington, we’re dedicated to your health and will do anything to speed up your recovery.
For more information on endurance training and how it can help with your improvement, contact us today!