Farmingdale: Prevent Injuries with Physical Activity

N E W S L E T T E R

TIPS FOR PREVENTING AVOIDABLE INJURIES WITH PHYSICAL ACTIVITY

OUR RONKONKOMA CLINIC LOCATION IS BACK OPEN!

No matter what type of physical activity you partake in, it is possible for injuries to occur. Whether you enjoy taking walks at night, playing sports on the weekends, or training for athletic trials throughout the week, it is important to make sure you are always being as safe as possible. (continued inside)

FARMINGDALE PHYSICAL THERAPY WEST CALL TODAY! 516-731-3583

N E W S L E T T E R

TIPS FOR PREVENTING AVOIDABLE INJURIES WITH PHYSICAL ACTIVITY

LET’S GET BETTER!

OUR RONKONKOMA CLINIC LOCATION IS BACK OPEN!

• How Can I Better Prevent Injuries? • Exercise Essentials INSIDE: Perhaps the most common injury that people endure from physical activity is an overall feeling of soreness, caused by overusing the muscles, tendons, and ligaments. When the muscles, tendons, or ligaments are over-stretched, the tissues experience minor damage in the form of microscopic tears. This typically occurs when completing an exercise that the body is not used to, or exercising for the first time after a prolonged period of rest. The soreness may linger for a few days but usually goes away on its own. However, the severity of the damage determines how long the body will need to recover. What are some common injuries? At Farmingdale Physical Therapy West, our licensed physical therapists can guide you through proper exercises, stretches, movements, and body control, in order to prevent future injuries from occurring. Many injuries occur due to improper techniques or overexerting your body. Some of themost commonly sustained injuries include sprains, strains, and tendinitis. Many people think “sprains” and “strains” are synonymous; however, they have one distinct difference. Sprains occur when a ligament is stretched beyond its limits or torn, while strains occur when a tendon is stretched beyond its limits or torn. Tendons are tissues that connect muscles to bones, and ligaments are tissues that connect bones to one another. Sprains and strains can both range from mild to severe, and even mild ones may take up to 6 weeks to heal. When they

• Healthy Recipe • Our Commitment To You!

become more severe, braces or surgical correction may be necessary. This will require a longer recovery time, up to 8 weeks or longer, and physical therapy treatments will likely be prescribed. It is important to note that it is in your best interest to have a physical therapist make sure a sprain or strain is fully healed before returning to your normal level of physical activity, as it is common for old sprains and strains to develop again in the future if they have not been properly rehabilitated. Tendinitis is an overuse injury that causes the tendons to become inflamed. There are several reasons why tendinitis may occur, but whatever the case may be, we know that it has developed as a result of unnecessary amounts of strain. For example, some people may develop tendinitis in their shoulders or elbows because of improper posture. If the neck and back are not properly aligned, unnecessary stress is placed on other parts of the body. Movements in the shoulders and arms are altered as a way to compensate, causing increased strain on the tendons. Tendinitis can be corrected with physical therapy treatments since PTs are trained in relieving pain, decreasing inflammation, and restoring you to your normal posture, motion, and function.

For more information on how you can prevent severe injuries, contact Farmingdale Physical Therapy West today.

FARMINGDALE PHYSICAL THERAPY WEST CALL TODAY! 516-731-3583

HOW CAN I BETTER PREVENT INJURIES?

running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half-mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals. • Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries. What should I do now? If you are suffering from aches and pains, you think you may have sustained an injury, or you’d like to learn more about injury prevention, contact Farmingdale Physical Therapy West today. One of our dedicated physical therapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free!

While it is always a wise decision to consult with a physical therapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include: • Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. • Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. • Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t used to EXERC I SE ESSENT I ALS TRY TH I S EXERC I SE FOR NECK STRENGTHENING

HEALTHY REC I PE ONE POT CA J UN CH I CK EN PA S TA

• 2 cloves garlic, chopped • 12 ounces smooth penne • 4 cups low-sodium chicken broth • One 14.5-ounce can diced tomatoes • 6 ounces cream cheese, cubed, at room temperature • Kosher salt • 4 scallions, sliced, for serving

• 2 tablespoons olive oil • 1 pound boneless, skinless chicken thighs (4)

• 2 1/2 teaspoons Cajun seasoning • 2 medium green bell peppers, stemmed, seeded and cut into 1/4-inch strips • 1 small yellow onion

Exercises copyright of

Heat the oil in large wide pot over medium-high heat. Add the chicken and Cajun seasoning and cook, stirring occasionally, until the chicken just starts to change color and the spices are toasted, about 2 minutes. Add the peppers and onions and cook until they just begin to release some of their juices, 3 to 4 minutes. Stir in the garlic and cook until softened, 1 minute. Add the pasta, chicken broth and tomatoes and bring to a boil over medium-high heat. When it boils, continue to cook, stirring occasionally, until the pasta is al dente and the sauce is thickened and reduced by about half, about 15 minutes. Remove from the heat and add the cream cheese and 1 1/2 teaspoons kosher salt. Stir until the cream cheese is combined and melted. Don’t worry if the sauce looks runny, it will thicken as it sits. Top with sliced scallions.

SCAPU L AR R E T RACT I ON Stand tall, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders. Hold for 3 seconds, repeat 5 times.

FARMINGDALE PHYSICAL THERAPY WEST 516-731-3583 FarmingdalePhysicalTherapyWest.com

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

PAT I ENT SUCCESS SPOT L I GHT

OUR COMMITMENT TO YOU!

To our valued patients and physicians,

As the outbreak of COVID-19 continues to impact many people and countries around the world, all of us here at Farmingdale Physical Therapy West remain committed to the health and safety of our patients and staff. We understand that as an essential business it is our responsibility to alleviate the pressure COVID-19 has put on our local Emergency Rooms and Urgent Care facilities while maintaining an environment that adheres to the highest standards of safety and sanitation. In order to continue serving our community during these unprecedented times, we have made significant changes to our daily protocols in accordance with mandates set forth by both local and federal agencies. With this in mind, we have implemented a policy of only accepting a single patient per physical therapist, in order for us to maintain proper social distancing measures as well as to sanitize any equipment used between patients. We have also added several new services, including TeleHealth and at-home care. With our TeleHealth service, you will be able to receive treatment directly from one of our Therapists from the comfort of your own home. This is an especially appealing option for those of our patients who are at higher risk of contracting COVID-19 and would feel safer undergoing treatment from home. Never miss a beat with TeleHealth! Seeing a therapist is as easy as signing online and joining a TeleHealth conference call! In addition to TeleHealth, we continue to offer our at-home care policy. As you may know, our therapists are available to visit you at home if you are unable to come to our office for whatever reason. Once again, don’t miss an appointment, just have us come to you! One of our Therapists is always available to guide you through your treatment wherever you are most comfortable, whether that’s at home, online, or in-office! In consideration of the unanticipated mental stresses that come with such an overwhelming situation such as that of the COVID-19 pandemic, we also offer the services of Rich Purslow, our very own Mental Health Counselor. Whether you’re struggling with feelings of isolation from the strict social restrictions, have concerns surrounding your treatment, or are experiencing any sort of anxiety, Farmingdale is here for you. Never hesitate to reach out to our office and see how we can help. In addition, we kindly ask that if you are experiencing cold or flu-like symptoms that you contact our office in order to reschedule your appointment to a later date when you are feeling better. We have staff on hand who will be happy to speak with you and address any of your concerns. We at Farmingdale are aware of the harrowing nature of current events and continue to monitor the situation and will adapt to any new health and safety regulations. Once again, never hesitate to reach out to us for anything you may need. Let’s get better together!

“I started coming here for rehab after surgery on my bicep and shoulder. Prior to surgery I was barely able to use my left arm to do much of anything. It’s a lengthy rehab so it was important to find the right physical therapist. I was fortunate to find FPTW because they’ve been great.” - Daniel S.

ABOUT US

With more than 50 years of combined experience, Henry “Butch” Purslow, DPT, and staff of Farmingdale Physical Therapy West offer elite Physical Therapy services in Bethpage, NY, and the surrounding area of Long Island, NY. We have been voted Best of Long Island Physical Therapist for the past 4 years thanks to our amazing patients.

Warmly, The whole family at Farmingdale Physical Therapy West

SHARE the CARE Thank you for put t ing your t rust in us! Tell your friends about your good experience at Farmingdale Physical Therapy West and Lake Shore Physical Therapy.

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IT’S THAT TIME OF YEAR AGAIN!!

VOTING HAS BEGUN Oct. 1st thru Dec. 15th HOW TO VOTE 1. Go to Bestof.longislandpress.com 2. Go to the “health and wellness” section 3. Scroll down to “Physical Therapist” and vote for Farmingdale PT west!

VOTE EARLY. VOTE OFTEN. HECK, YOU CAN VOTE EVERYDAY!!

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On the calendar above, check off the days you voted Farmingdale PT West for best Physical Therapy at Bestof.longislandpress.com

BETHPAGE LOCATION 4277 Hempstead Turnpike Bethpage, NY 11714

One of our top PT’s and the owner Butch is returning!

HENRY PURSLOW, DPT PHYSICAL THERAPIST DPT, Simmons College / B.S., Stony Brook University

Butch is the head physical therapist and president of Farmingdale Physical Therapy West. Before opening the Bethpage clinic, he had over thirty years of experience owning and operating a Farmingdale Physical Therapy Associates. He is an innovator in private practice and outpatient care. He received a BS in Physical Therapy from SUNY Stony Brook and a degree of doctor of Physical Therapy with distinction from Simmons College. He is a member of the American Physical Therapy Association (APTA), a member of the professional division of the International Sports Sciences Association (ISSA), for which he received an honorary award of Master of Fitness Science, and a member of the National Strength and Conditioning Association (NSCA). He is also a Certified Strength and Conditioning Specialist (CSCS). His hobbies include training and weightlifting, his favorite food is salmon, and his favorite TV show is CSI. If you would like to schedule an appointment with Butch please call us at 516-731-3583

BUTCH’S HOURS: MONDAY FROM 9-2 SATURDAY FROM 10-3

BUTCH’S LOCATION 700 UNION PKWY, SUITE 3 RONKONKOMA, NY 11779

P: 631-676-3573 F: 516-731-3587

LakeshorePhysicalTherapyNY.com

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