N E W S L E T T E R
HAS PAIN GOT YOU FEELING GRINCHY? GET BACK IN THE HOLIDAY SPIRIT WITH HIP, LEG, & KNEE PAIN RELIEF INSIDE: PATIENT SUCCESS SPOTLIGHT •EXERCISE ESSENTIALS • STAFF SPOTLIGHT • AND MORE!
EAST PATCHOGUE • 285 SILLS RD BLDG 10, STE D • EAST PATCHOGUE, NY 11772 • P : 631.775.0971 RIVERHEAD • 806 EAST MAIN ST • RIVERHEAD, NY 11901 •P : 631. 591.0838
STAY I NG ACT I VE DUR I NG THE HOL I DAYS
1. Keep moving. In addition to staying active, try to avoid sitting for prolonged periods of time. Remember: Too much sitting is hazardous to your health. Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activity (say, pacing around the house or performing simple squat exercises) reduces the risk of diabetes and other heart disease risk factors. 2. Be creative and get rid of ‘all or nothing’ mindsets. The holidays are hectic, but do your best to avoid the ‘all or nothing’ mentality when it comes to healthful eating and physical activity. In reality, there is more than just one way to live healthfully and be active. During the holidays, get a bit creative with exercise and opt for fun ways that make physical activity a family affair. From exploring new group fitness classes to building physical activity into holiday traditions. Think outside the box when it comes to ways to have quality time with family and friends while also prioritizing your health. 3. Plan, and remember there is always time and opportunity for a workout. Plan your workouts for the week and note them in your schedule to assure they are a part of your day. Also, remember that some exercise is better than none. Rather than skipping the gym altogether, make time for a quick workout. From now until New Year’s Day, your schedule will likely be filled with family obligations, traveling and festive outings with all sorts of tempting treats. Even the most disciplined people can find it difficult to stick to their health and fitness routines. However, with these tips, you will be able to manage activity into your daily schedule with patience and time.
Snow shoveling can lead to a number of health risks for many people, from back injuries to heart attacks. The following tips can help keep you safer when you set out to shovel: Warm up. Warm your muscles before heading out to shovel by doing some light movements, such as bending side to side or walking in place. Push rather than lift. Pushing the snow with the shovel instead of lifting can help reduce the strain on your body. Lighten your load. Consider using a lighter-weight plastic shovel instead of a metal one to help decrease the weight being lifted. Consider multiple trips. Consider shoveling periodically throughout the storm to avoid having to move large amounts of snow at once. Keep up with snowfall. Try to shovel snow shortly after it falls, when it is lighter and fluffier. The longer snow stays on the ground, the wetter it can become. Wet snow is heavier and harder to move. SNOW SHOVE L I NG T I PS
M E E T O U R T E A M ! S T A F F S P O T L I G H T
Congratulations to Dr. Ryan Jensen! Dr.RyanJensen,DPT , a native of Patchogue, NY, andmemberofTheProfessionalCarePhysical Therapy and Rehabilitation staff since 2014, recently passed the National Physical Therapy Examination! After graduating from Patchogue-Medford High School, Dr. Jenson attended Stony Brook University, where he earned his Bachelor’s degree in Health Science with a concentration in Disability Studies.
Recently, in September 2018, Dr. Jensen graduated from Touro College with his DPT, receiving an award for Academic Excellence. Dr. Jensen has enjoyed working with various patients throughout his clinical experience, fromyoungathletes toneurologicalpopulations, and looks to improve upon his skill set through continuing education in both diagnostic and manual therapy courses in the near future.
PAT I ENT SUCCESS STORY
Time is running out to support Professional Care PT for BEST OF LONG ISLAND in the Health & Wellness Category! Please visit bestof.longislandpress.com tovotebyDecember15!
E X E R C I S E E S S E N T I A L S TRY THIS EXERCISE TO RELIEVE HIP PAIN Recoveringfromonemajorsurgerycanbedifficult,butrecoveringfromtwosurgeries isquitechallengingforanypatient. JustaskthismonthsPatientSpotlight,VirginiaB. Virginia, a previous patient in our Riverhead location, returned several months ago to seek the help and expertise of Dr. Brooks Comeno after her surgery on both knees, simultaneously. Because Virginia has made it a point to attend all of her routine in-office therapy appointments in addition to following her customized ProCare home exercise program, we are pleased to say that she is well on the road tomaking a full recovery and we are tremendously proud of her hard work! “If Brooks wasn’t as sharp and as encouraging he is, I wouldn’t be where I am today in my recovery. He pushes me to my limits, and doesn’t take it easy on me, even on days when I don’t want to push myself.” - Virginia B.
Hip Hikes While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. Repeat 6 times on each side.
Whether you’re settling in at home to watch the snow fall with a mug of hot cocoa, or planning a cross-countryexcursionwithfamily,Professional Care Physical Therapy wishes you a happy and healthy holiday season. It is no secret that the holidayscanbeaphysicallystressfultime,andwe want to let you know we are here for you, should any pain or discomfort come your way. May you haveaholidayseason filledwithcomfortand joy, followed by a fruitful new year. With warmth,
The Professional Care PT Staff
N E W S L E T T E R
ENJOY THE HOLIDAYS WITH HIP, LEG, & KNEE PAIN RELIEF
Your hips, knees, and lower legs are tough—but injuries happen. Your hips and knees are your largest joints, supporting your body’s weight. They work in close coordination, giving us the mobility we need. Between arthritis, injuries and age, however, pain can flare up. If you’re experiencing hip, knee or leg pain, call us to schedule a closer look. Before you do, however, let’s examine the pain itself. What Causes Hip, Knee and Leg Pain? Hip,kneeand legpainaresurprisinglycommon.Thus,theirsourcecancome from a variety of things. If you’re experiencing pain in any part of your leg, pinpointing the exact spot can help you determine the cause. Professional Care PT has pinpointed several leading causes of hip, knee and leg pain. While many causes exist, the most likely are: Whilesomecausesaremoresevere thanothers,aphysiciancan identifyeach.As the body ages, joints become inflamed. Cartilage may wear down, reducing the “buffer” between bones. In some cases, limited blood flow may cause bone tissue death, or necrosis. If you’re experiencing redness, inflammation and immobilized joints, the condition may be severe. What Are The Symptoms? While leg pain is noticeable by a slew of symptoms, several stick out. Aching or stiffness around the hip, groin, back or thigh may be a sign of deeper problems. • Arthritis • Dislocation • Hip fracture • Sprains and strains • Tendonitis • Pinched nerves • Osteoporosis • Cancer
Adecreasedrangeofmotioncanalsobeasignofabigger issue,whichmay later result in hip, knee or leg pain. Sometimes, inactivity can contribute to immobility—and later pain. If you’re limping, lurching or are experiencing bad balance, contact a physician. While somehip,kneeand legpainsgoaway, those lasting longer thanseveralmonths may be hinting at a deeper issue. How Physical Therapy Can Help Inmanycases,physicaltherapycanhelppatients increase legmobility. Indoingso, theycanstretch, flexandstrengthen themusclesresponsible forsupport. Ifa joint appearsdeformed,or ifsuddenswellingoccurs,contactaphysician immediately. A good physical therapy program can assist with post-operation treatment, too. If you’ve undergone treatment for osteoporosis, dislocation or a fracture, your therapistcanhelpyoureclaim fullmobility—andahealthy lifestyle.Fromstart to finish,we’rededicated toyourongoingwellness.Onevery level,physical therapy serves to enhance the patient’s quality of life. We’re here to help, and we have years of experience backing every therapy option. Contact one of our providers today, and tell us about your symptoms. Areyou lettinghip, leg,orkneepainkeepyoudown?CallProfessional Care Physical Therapy to schedule your appointment today!
Sources https://www.mayoclinic.org/symptoms/hip-pain/basics/when-to-see-doctor/sym-20050684 https://www.everydayhealth.com/hip-pain/hip-pain-and-your-body.aspx https://www.health.harvard.edu/pain/knees-and-hips-a-troubleshooting-guide-to-knee-and-hip-pain
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