Newsletter About Your Health and Caring for Your Body by New York City Wellness
NEWSLETTER The Care You Need for Your Health & Body
RESOLVE YOUR INJURIES AND Prevent Future Problems!
WE’RE VACCINATED!
INSIDE: • Healthy Recipe: Slow Cooked Ropa Vieja • How You Can Prevent An Injury • Staff Spotlight
The entire staff at NYC Wellness has been fully vaccinated against COVID-19. We are also offering the COVID-19 vaccine in our clinics on a first-come, first-served basis. Call for more information.
NEWSLETTER The Care You Need for Your Health & Body
nyc-wellness.com
MIDTOWN
212-682-6620
DOWNTOWN
212-374-0150
RESOLVE YOUR INJURIES AND Prevent Future Problems!
Do you have persistent pain you’re trying to get rid of? Do you wonder what you can do to prevent injuries? At New York City Wellness, our integrated team will perform an injury assessment and identify the steps you need to take to resolve your aches and pains now and, more importantly, prevent injuries in the future! We understand that many people don’t know if they feel normal. Too often, people take a “wait and see” approach rather than address their concerns head-on. People are worried they will have to keep coming back to get treatments, but your program can be a “one and done” deal when you come in for an injury screening. At New York City Wellness, our physical therapists, chiropractors, massage therapists, and acupuncture will work together to determine if your condition requires regular in- person sessions or should be done independently at home.
Give us a call today to hear more about our injury prevention services and how we can ensure your treatment with us will be what you need to get back in the game and prevent future problems. HOW YOU CAN PREVENT AN INJURY Your body tells you subtle things it can and cannot do. Along with our PTs and chiropractors, our massage therapists, acupuncturists, and nutritionists can help figure out what it is trying to communicate to you! At New York City Wellness, we offer injury screenings to help determine if you need our integrated team to resolve your pain and identify your likelihood of experiencing an injury in the future. We will analyze how your body moves and perform a physical assessment of your soft tissue and joints to understand better why you are hurting. This information can help identify mobility deficits and weaknesses that make you more susceptible to injuries.
This assessment can include more activity-based analysis, like watching how you squat and jump or performing a gait and balance analysis. We are looking for abnormalities during the screening, whether in wobbly landing positions, weaknesses, loss of motion, or general issues with posture and techniques. Our comprehensive physical therapists and chiropractic assessment will help determine if you have an injury causing your pain. We can also assess if you are compensating due to an underlying issue causing the pain. We will also take note of any painful areas and focus closely on those to get to the root of the problem. After your initial screening, our integrated team will develop a plan to help significantly lower your risk of future injury. This may include massage therapy, acupuncture, nutritional guidance, or any of our additional services that your integrated team sees fit. They may also send you home with some helpful tips and practices you can use to help prevent your risk of future injury.
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Chiropractic Care • Physical Therapy • Acupuncture • Podiatry • Sports Medicine • Internal Medicine
NYC WELLNESS IS HERE TO HELP YOU! TIPS TO PREVENT FUTURE INJURIES If you’ve suffered from pain and injury in the past and want to figure out how to stop them, schedule a consultation with one of our physical therapists or chiropractors today. We will educate you about what your body is telling us and what you can do to reduce your injury risks.
Midtown 212-682-6620 Downtown 212-374-0150
Sources: https://link.springer.com/article/10.2165/00007256-200131140-00003 https://bjsm.bmj.com/content/52/24/1557.abstract https://pubmed.ncbi.nlm.nih.gov/29352373/
https://journals.lww.com/acsm-csmr/Abstract/2021/06000/Sleep_and_Injury_Risk.3.aspx ?context=FeaturedArticles&collectionId=1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6252248/
Some of the most important steps you can take include the following:
Proper sleep: Sleep is the most effective strategy that everyone can do to reduce their risk of injuries. Research has shown that people sleeping less than 6 hours a night are more likely to injure themselves. In comparison, sleeping 8-10 hours per night has the most significant effect on injury prevention. Strength training: Building strength has been shown to reduce injuries to muscles, tendons, and joints. Strengthening is one of the most effective strategies you can do to help stay injury-free. Nutrition matters: A scientifically-backed approach, like the Mediterranean Diet, helps provide the nutrition you need to recover from injury and reduce the risk of future injuries. Processed foods, high in sugar and fat, limit your body’s ability to heal and perform at a high level. Surprisingly, multiple research studies have concluded that stretching and flexibility are ineffective for injury prevention. The tightness you feel may indicate weaknesses or joint restrictions and not be related to the flexibility of your tissue. Stretching can feel good, and people like it, but other proven methods are more valuable than preventing injuries. CALL TODAY TO SCHEDULE AN APPOINTMENT AT NEW YORK CITY WELLNESS Our integrated team at New York City Wellness are experts at treating injuries and preventing future injuries. We have proven success with treating people of all skill levels.
Call today to schedule an appointment with one of our specialists!
AT-HOME EXERCISE
www.ptwired.com
AROM HAND/FINGER TENDON GLIDE
Start with fingers straight. Make hook fist, return to straight hand. Make full fist, return to straight hand. Make straight fist, return to straight hand. Repeat for 3 sets of 20 reps on both hands.
nyc-wellness.com
STAFF SPOTLIGHT
HEALTHY RECIPE SLOW-COOKED ROPA VIEJA
DR. DAVID DYNOF, MD
Dr. David Dynof MD has been a licensed medical doctor practicing in NY for over 20 years. Dr. Dynof comes from a surgical background. He trained in both general and orthopedic surgery at New Yorks Beth Israel Medical Center. He also has extensive training and experience performing cosmetic procedures. He later trained in anesthesia and pain management to further develop his craft. He has spent his entire life as an athlete on a competitive and professional level. To this day he is an extreme sports athlete and travels the globe in search of big waves, fresh powder, good wind and pretty much any activity that defies gravity. Surfing, kiteboarding, free-dive spearfish, snow biking, motocross, downhill
mountain biking, backcountry skiing / snowboarding and soccer are just some of the more common sports that you will find him doing these days. If you have the opportunity to catch him on the ground, you may find him working on an engine, oil painting, or working on his landscaping operating heavy machinery. All these activities do not come without a price, and Dr Dynof has sustained just about every injury you that you might present to him. He has made it his life’s work, to learn about, discover and apply, the newest and most cutting-edge treatments available to date. Whether is using mesenchymal stem cells, PRP, exosomes, or low dose ultrasound guided steroid injections, Dr Dynof will carefully guide you down the correct path to recovery. He focuses on utilizing minimally invasive procedures, under ultrasound and fluoroscopic guidance. Dr. Dynof’s ultimate goal is to minimize the time it takes for the body to heal using a conservative but yet dynamic approach. Although surgery is sometimes inevitable, Dr. Dynof will offer you numerous non-surgical treatment options and will work in union with your physical therapist, chiropractor, or acupuncturist. Dr. Dynof truly defines himself as a healthcare provider that is willing to take on any challenge. He will not only treat, but guide and walk one down the correct road to recovery. YOU DESERVE A PAIN-FREE 2023 With a new year comes a fresh start to an all new you! Starting at the beginning of 2023, your insurance benefits have renewed. This means a whole new year to make the most of your benefits. The earlier you start your physical therapy and plan to meet your insurance deductible for the year, or end up with unused money in your HSA account, your insurance plan may cover the cost completely.
Ingredients • 1 beef flank steak (2 pounds) • 1/2 tsp salt • 1/2 tsp pepper • 2 cups beef broth • 1/2 cup dry vermouth • 1/2 cup dry red wine/ additional beef broth • 1 can (6 oz) tomato paste
• 1 large onion, thinly sliced • 1 large carrot, sliced • 1 small sweet red pepper, thinly sliced • 1 Cubanelle or mild banana pepper, thinly sliced • 3 sprigs fresh oregano • Hot cooked rice
Directions Cut steak into 6 pieces; sprinkle with salt and pepper. Heat a large skillet over medium-high heat; brown meat in batches. Transfer meat to a 5- or 6-qt. slow cooker. Add broth, vermouth, wine and tomato paste to pan. Cook 2-3 minutes, stirring to loosen browned bits from pan. Pour over meat. Top with onion, carrot, red pepper, Cubanelle pepper and oregano. Cook, covered, on low until meat is tender, 8-10 hours. Remove oregano sprigs; discard. Remove meat; shred with 2 forks. Return to slow cooker; heat through. Serve with rice and, if desired, additional oregano, lime wedges and green olives.
Our highly experienced team at NYC Wellness offer treatment services for any pain, injury, or discomfort you may be feeling. Let NYC Wellness help you become strong, healthy, and active in 2023.
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