The Truth About Pain Relief

The Truth About Pain Relief (Without Pills)

It is common knowledge that physical therapy helps with relief of pain and improvement of function. In fact, it helps improve mobility, increase strength, reduce swelling and empowers individuals to live healthy, productive lives.

Here are ten things you probably did not know about physical therapy:

  1. Can be used by athletes to enhance performance at a competitive level.
  2. Helps treat severe injuries, joint deformities and issues associated with chronic diseases. 
  3. Restores the ability to perform daily tasks in a pain-free manner.
  4. Can result in improvements to the work and home environment to increase safety.
  5. Help individuals recuperate from chronic conditions.
  6. Forms an essential part of the recovery and rehabilitation process following accidents, injuries and surgical procedures.
  7. Has the potential to be a stand-alone treatment.
  8. Can also be used in conjunction with other treatments for a complete health and wellness solution.
  9. Can be used to treat arthritis, chronic obstructive pulmonary disease (COPD), heart disease, cancer, diabetes and even migraines.
  10. Is appropriate for children and adults of all ages.

The Science Behind Physical Therapy

Physical therapy is a highly specialized skill that involves hands-on care from the therapist. This helps individuals maintain, enhance or regain their functional capabilities. The information gathered in the evaluation is used to construct a treatment program that may include:

Hands-on techniques to bring relief – Specialized motions and movements to increase joint movement help to re-educate the body on how to move correctly. This helps in recovery following injuries and surgical interventions.

Mechanisms to reduce pain – The application of electrical stimulation through a controlled stimulation unit  can reduce pain in muscles, ligaments and tendons.

Water therapy – In some cases, individuals perform prescription exercise programs in a swimming pool. The buoyancy of water decreases stress on joints, increases range of motion, reduces pain and helps develop balance. Sessions in a whirlpool can use the action of water to control pain and inflammation, and improve circulation and range of movement.

Vibration Therapy – Sometimes called percussion therapy, the method is effective in the removal of phlegm and congestion for patients with chronic obstructive pulmonary diseases.

Ultrasound – Acoustic waves are used to accelerate healing in soft tissue injuries and strengthen bones.

Laser Therapy – Specific light wavelengths are used to stimulate healing at the cellular level.

Massage – Therapeutic massage techniques are customized to the patient’s needs. Massage is used to counteract the effects of daily stress and maintain range of movement. The stimulation of the body’s internal healing mechanisms helps recovery.

Clinical Pilates – A specialized form of exercise (different from conventional Pilates) helps build core and pelvic floor strength. It helps improve balance and function and can be performed with or without specialized equipment.

Traction – The method stretches specific joints in the body and alleviates pain and discomfort in the spinal region.

Walking Aids – Physical therapists help patients learn how to use mobility aids such as canes, crutches, walkers and wheelchairs to improve mobility and prevent injuries.

The Lifelong Impact of Physical Therapy

Physical therapists at Monmouth Rehab Professionals in South Amboy, NJ have the ability to help every single person in our community to:

  1. Move better
  2. Become stronger
  3. Have better posture
  4. Improve balance
  5. Breathe easier
  6. Live safer
  7. Avoid injury
  8. Recover from injuries
  9. Avoid surgery (in some cases)
  10. Recover from surgery and more

In fact, we are committed to helping all our patients, and our community to live a better quality of life and lead a comfortable and active lifestyle. We treat patients with sports, work and auto injuries. We have helped individuals with a wide variety of chronic diseases and deformities to get relief from pain, dysfunction and disability. In many cases, this has reduced or eliminated the need for prescription medications.

If you, a friend or a loved one has chronic pain, mobility issues, or suffered a fall or injury, we have an arsenal of scientifically based techniques to help. We can help alleviate conditions ranging from migraines to spinal injuries – call today to learn more about what physical therapy at Monmouth Rehab Professionals in South Amboy, NJ can do for you.

 

Heal the Heel at Monmouth Rehab Professionals in South Amboy, NJ

Heel Pain and Injury: The Physical Therapy Solution

The feet bear the weight of the body upon them, but the heel of the foot receives little thought unless it begins to hurt. Pain can originate under the heel (plantar fasciitis) or the back of the heel in the Achilles tendon. Inflammation, swelling and pain are common complaints associated with the heel.

An injury to any part of the heel can be extremely painful, producing inflammation and swelling. Individuals may have difficulty flexing their foot up or down, standing on their toes, or even walking. A heel injury may also result in a tingling sensation indicating the need for immediate medical care that will often require rehabilitation with a physical therapist.

Everyone has an occasional pain in the heel after extensive walking, jogging or sports activities and it typically disappears within a day or so with rest. Heel pain that interferes in standing, walking, or lasts a week or more can be helped with physical therapy at Monmouth Rehab Professionals in South Amboy, NJ

Plantar fasciitis is the most common cause of heel pain resulting from running and jogging, obesity, and excessive standing. Pain may be present when people take their first few steps in the morning or after sitting down for an extended period of sitting.

Easy Does It

An injury to the heel can have a variety of causes, from arthritis and heel spurs to stress fractures and tendon injuries. It’s important for individuals not to overwork the heel. People who aren’t accustomed to extensive running, jogging and similar activities should neverattempt participation without proper preparation.

Physical therapy at Monmouth Rehab Professionals in South Amboy, NJ can prepare your feet for rigorous usage and relieve the effects of overuse. Physical therapy can help in multiple areas that include:

  • Foot or heel supports
  • Remedy gait problems
  • Reduce plain, inflammation and swelling
  • Identify mechanical dysfunction
  • Increased foot support
  • Improved flexibility
  • Build strength and endurance

Pain in the heel and bottom of the foot may be caused by micro-tears in the ligament that’s responsible for supporting the arch. Any type of heel pain may develop over time and it can appear suddenly, representing an acute injury. If left untreated, heel and Achilles tendon pain worsens and can transition into a chronic condition.

Treat the pain with physical therapy

Physical Therapist at Monmouth Rehab Professionals in South Amboy, NJ can help you reduce the risk of injuring your heel with specific stretches, exercises and warm-ups that will prepare your foot for action. He/she can help you choose the right shoes for specific activities. Footwear varies widely and a shoe that’s appropriate for power walking won’t be appropriate for jogging or running a marathon.

Many people have developed mechanical dysfunction in their gait that leads to improper foot placement. Your physical therapist can examine your gait while walking, jogging and running to determine if retraining or realignment is necessary. He/she can help if arthritis or chronic conditions are involved.

Orthotic devices can be prescribed to ease pain and distribute weight more evenly for comfort. If you’re overweight or your employment requires extensive time in a standing position, your physical therapist can recommend accommodations and ergonomic solutions to relieve stress on the entire foot and the rest of the body.

Manual manipulation may be employed to improve flexibility and mobility. If heel pain is caused by a weakness in the lower leg, hip or core, you’ll have access to technologically advanced methods to strengthen those areas and improve endurance. Pain in the heel can originate in the back and spinal adjustments are effective for relieving pain in any part of the body.

Therapeutic massage and electro-stimulation may be used to loosen tight muscles in the calf and foot, relieve pain, and reduce inflammation and swelling. Braces and assistive devices can be obtained to provide support. Your physical therapist may also use dry needling, acupuncture, and joint mobilization to treat and reduce the risk of injury.

You don’t have to be a world-class athlete or compete in marathons to experience pain in your heel. It can result from an incorrect step, being overweight, or participating in active endeavors without the proper warm-up. No matter what the source, your physical therapists at at Monmouth Rehab Professionals in South Amboy, NJ can help with preventative measures and treatment if an injury has already occurred.

Touch to Relieve Pain at Monmouth Rehab Professionals in South Amboy, NJ

Myofascial release techniques encompass a variety of soft tissue therapies to treat pain, relax muscles, improve circulation and lymphatic drainage, and increase mobility. Physical therapists at Monmouth Rehab Professionals in South Amboy, NJ are masters of the methods that employ gentle touch and stretching to promote healing and relieve chronic conditions.

Skin, muscles, tendons and ligaments often become stiff, sore, and tight following an injury or trauma and are present in a myriad of chronic diseases. Pain in one area of the body often originates in another location entirely. The exact location within the anatomy where the pain originates is referred to as a trigger point and it can be manipulated through myofascial release techniques.

To protect itself, the body responds to pain, injury and chronic disease syndromes by trying to isolate the damage to a single location. The reaction can produce tension, swelling, stiffness and restrictions extending through multiple layers of interconnecting tissue that can reach to the bone. Pressure within the body can occur that’s been measured at up to 2,000 psi.

Multiple Components

Myofascial pain has multiple components that require specialized therapy. Many conditions, diseases, syndromes and injuries can result in trigger points that cause immediate pain and effects that can linger far into the future. Symptoms may appear immediately or even years later and patients may not associate the original injury with the current pain.

Myofascial techniques are beneficial for conditions ranging from migraines and TMJ pain to lumbar problems, fibromyalgia and carpal tunnel. Chronic fatigue syndrome, mastectomy pain and neurological dysfunction can all be addressed successfully with myofascial release to relieve pain, foster mobility and reduce the potential for disability.

Restoring functionality

We may utilize therapeutic massage, dry needling and acupuncture to loosen and strengthen tissues. Therapies work with the body’s own healing abilities to help remove toxins that collect at injured and inflamed locations and direct circulation where it’s needed most.

We can integrate other physical therapies with myofascial release. Compression and the gentle stretching and movements of clinical Pilates and yoga reinforce the effects of massage therapy. Depending upon the patient and the source of the pain, electrical stimulation, aquatic therapy and ultrasound may be incorporated into a treatment and management plan.

Our physical therapists at Monmouth Rehab Professionals in South Amboy, NJ are skilled in myofascial techniques for pain relief, restoring functionality and releasing the tension, inflammation and pressure that accompanies injuries and chronic disease. Myofascial therapies are effective for treating current, prior and chronic conditions and injuries to enhance motion, reduce the potential for disability and improve quality of life.

Improving Connections Between Nerves and Muscles

Most people have heard about multiple sclerosis (MS), but don’t know much about this autoimmune disease. It’s a debilitating and progressive condition that affects the brain and spinal cord.

Normally, nerves are encased in a thin and protective insulating coating called myelin. Multiple sclerosis causes the immune system to ‘turn on itself’ and eat away at the myelin. In the early stages, MS is difficult to diagnose. Symptoms may come and go over a period of time. Depending upon the extent of damage, patients may experience tingling or pain, electric shock-like sensations, vision issues and slurred speech, along with tremors and lack of coordination. Symptoms range from mild to severe. Patients are extremely sensitive to changes in temperature and fluctuations can trigger symptoms.

The cause of multiple sclerosis isn’t known, but the disease has been linked to a variety of viral infections. MS can strike at any age, but typically appears between the ages of 20 and 40. Multiple sclerosis primarily affects women and is associated with a family history. Severe complications include loss of bladder and bowel control, muscle paralysis, depression and epilepsy.

Improving Quality of Life

With any condition involving the nervous system, it is imperative to start working with a physical therapist at Monmouth Rehab Professionals as soon as possible. Physical therapy techniques to improve quality of life include:

Electrical Stimulation – When a patient is unable to initiate muscle contracts, electrical stimulation provides the means to help keep muscles mobile and toned.

Gait Training – This treatment technique prevents muscle atrophy and conditions patients to walk again. It is effective for individuals experiencing numbness in the extremities and helps improve balance.

Aqua Therapy – Performed in warm, shallow water, this is a relaxing and rejuvenating form of treatment. Exercises and motions are easier to accomplish and strength and coordination is improved.

Progressive Strengthening – Improving strength and mobility through gentle, flowing motions helps build core and pelvic floor strength. This helps prevent falls due to unsteady gait and muscle weakness.

Individualized Training – A training program is tailored to each individual, and indepedent home exercise is encouraged. Exercise is appropriate for MS patients at all levels, and a physical therapist can prescribe the correct level of intensity and frequency.

Movement Adaptations – Minor adjustments to the home and work environment can help the patient adapt to fatigue and temperature sensitivity. Assistive technology such as canes, crutches and wheelchairs are used to improve quality of life.

Freedom is one Phone Call Away…

Physical therapy is an essential part of an overall treatment plan for patients with multiple sclerosis. In fact, physical therapy can help most individuals recover from diseases / injuries affecting bones, joints, muscles and nerves. The scope of physical therapy is significant, and we can help most people improve their quality of life.

A physical therapist at Monmouth Rehab Professionals uses an arsenal of treatment techniques, procedures and modalities to help improve strength, mobility and stability. This is invaluable for patients with MS, as they learn adaptive techniques to mitigate the symptoms of the disease. The end result of less pain and discomfort, more freedom of movement and higher quality of life.

Multiple sclerosis is associated with unique challenges for the patient, both physical and emotional. Physical therapists at Monmouth Rehab Professionals use a combination of modern treatment techniques, old fashioned encouragement and moral support. Call us today to learn more about how we can help you, and your loved ones enjoy a higher quality of life. Freedom is one phone call away. We look forward to hearing from you.

Nagging Elbow Pain at Monmouth Rehab Professionals in South Amboy, NJ

 

How to Deal with Nagging Elbow Pain

The ulnar nerve is a major nerve that runs through the arm. It is responsible for movement and sensation in the forearm and the hand. It allows intricate hand movements like writing, typing and holding objects, all of which are critical in day to day life.

The ulnar nerve travels through a small tunnel at the back of the elbow called the cubital tunnel. It is well protected within this tunnel, but can get compressed at times, resulting in cubital tunnel syndrome.

Patients with cubital tunnel syndrome experience tingling along the inner side of the forearm, weakness in the hand muscles and pain along the inner side of the elbow.

Treatment of Elbow Pain

Diagnosing cubital tunnel syndrome

A physical therapist at Monmouth Rehab Professionals in South Amboy, NJ will conduct an initial examination to identify the cause of pain and nerve compression. A series of tests are performed to identify restrictions in sensation and muscle function. Additional tests may be required to determine the extent nerve and bone abnormalities. An x-ray of the elbow may be conducted to rule out loose bone fragments compressing on the ulnar nerve.

Treatments of elbow pain

In the initial stages of the condition, pain and tingling occur due to constant irritation of the nerve. The referring physician and physical therapist may decide that it’s best for the patient to use a brace. This protects the nerve, muscles and bones as they are healing. As symptoms reduce, therapy emphasizes an improvement in function with the following treatment mechanisms:

  1. Range of motion exercises to increase mobility without pain or discomfort. Exercises to encourage intricate movements of the hand and movements such as twisting the forearm (pronation and supination) are emphasized.
  2. Strengthening exercises for different muscle groups. Examples include bending and straightening the elbow, rotation movements of the forearm, squeezing an object in the hand, and smaller objects between fingers.
  3. Gentle nerve stretching exercises to reduce compression and increase circulation to the nerve. Advanced techniques include massage, mobilizations and manual therapy under the expert supervision of the physical therapist.

Visit Us Today

Physical therapists at Monmouth Rehab Professionals in South Amboy, NJ help restore and improve function by increasing motion in the elbow, reducing pain and strengthening the muscles in the hand. The first step is the reduction of pressure on the ulnar nerve within the cubital tunnel. The therapist will also help patients avoid activities that trigger pain and discomfort.

Cubital tunnel syndrome can be a painful condition that can limit the ability to perform daily tasks. Physical therapists can offer simple solutions and exercises to increase joint movement while reducing pain and irritation of the ulnar nerve.

On behalf of our entire team, we want you to know that we are committed to helping you live a healthy, pain free life. If you have any pain or restriction that affects daily activities, we can help.

We always work closely with your physician and your insurance company to make sure you have the best care possible. Physical therapy will change your life. All you have to do is to give us a call.

How to Deal with Chronic Joint and Muscle Pain at Monmouth Rehab Professionals in South Amboy, NJ

How to Deal with Chronic Joint and Muscle Pain

 

All of us have experienced pain and discomfort in the muscles and joints at some point, especially with age. In most cases, the use of over the counter medications, hot/cold packs and rest help resolve the problem.

Muscle and joint pain can be extremely troublesome to say the least. Some cases start with mild discomfort while others can become so severe that simple things like sitting, standing and walking become extremely painful, limiting day to day activities./

Although physical therapy can improve any condition involving muscle and joint pain, certain conditions make ongoing ongoing physical therapy a necessity. These include:

  • Osteoarthritis
  • Rheumatoid arthritis
  •  Peripheral neuropathy and neuropathic pain
  • Fibromyalgia

Step by Step Improvement

For people suffering from chronic pain and discomfort, physical therapy improves quality of life. Physical therapists at Monmouth Rehab Professionals design treatment plans to increase range of motion, flexibility and strength, while reducing pain in the muscles and joints.

Relieving pain in the muscles and joints is the primary goal. A careful designed exercise program helps improve blood flow to the affected areas.

The first thing a physical therapist will do is to help you understand your limits, so you don’t hurt yourself by doing too much too soon. Physical therapists at Monmouth Rehab Professionals uses a variety of procedures and modalities to relieve chronic pain in the muscles and the joints. They also help patients to safely increase strength and mobility while reducing pain.

Procedures include therapeutic exercise, manual therapy and neuromuscular reeducation. Modalities include electrical stimulation, ultrasound and hot / cold therapy. The therapist will use his / her clinical judgement to identify, design and implement the right protocol based on the needs of the patient.

A Scientific, Proven Solution

Physical therapy is a proven solution to chronic muscle and joint problems. This condition can affect individuals of all ages, and has the potential to impact every aspect of life.

Patients require emotional and physical support since the condition can become severely limiting in nature. Patients may experience anxiety, depression, and potential disability as the condition advances.

The good news is – we can teach you what to do, and we are here to help you at Monmouth Rehab Professionals. Physical therapists dedicate their lives to helping individuals get better, stronger and live life without pain. We want you to experience the full benefits of strength and mobility. We strive to achieve life changing improvements in all our clients. Nothing makes us happier. We want to see that smile on your face when you walk out of our clinic. It’s why we do what we do.

Physical therapy can empower patients with chronic joint/muscle pain and improve the quality of life. Let us show you what we can do or you. To get started, call us today to discover how we can help you deal with chronic joint and muscle pain.

Don’t Stress Out About Stress Fractures

A stress fracture, also known as a fatigue-induced fracture, consists of one or more small cracks in the bone. It is associated with a pattern of overuse, commonly seen in the lower extremity in athletes.

Causes

Repetitive motion is one the mechanisms that result in a stress fracture. The muscles become fatigued and are unable to absorb ground force, which is transmitted to the bone. This overload results in stress fractures over a period. High impact sporting activities that result in this injury include:

  1. Track and field activities
  2. Basketball
  3. Tennis
  4. Gymnastics
Symptoms

The main symptom is pain in the extremities which worsens with activity and subsides with rest.

Diagnosis

As with any bone injury, the confirmatory diagnostic test is an x-ray. In some cases, a CAT scan or MRI is requested if the x-ray is not conclusive.

Treatment

The pain stimulus is the body’s natural mechanism to protect itself from severe self-inflicted injury. The rule of thumb for immediate treatment is:

  • Rest
  • Ice
  • Compression
  • Elevation

Rest (and limited weight bearing) is an important aspect of stress reduction on the bone and surrounding joints. Shoe inserts also help with shock absorption.

Stress Fracture Injury Prevention Tips

If something is tingling, numb or hurting, it is time to stop what you are doing and seek medical attention. If a stress fracture is ignored, the condition can get worse and escalate to a more serious injury. A stress fracture is an early sign of bone destruction, and it must be treated quickly and proactively. It is generally associated with dull, aching pain in a general area. As it progresses, the pain can escalate to sharp, piercing pain in a localized area. Ignoring a stress fracture will lead to further bone deterioration. This can result in long-term consequences ranging from increased recovery time to joint deformity.

If you are participating in ongoing, repetitive activity or a high impact sport, it is important to rest periodically from the task and do the following:

  • Massage the limbs and joints
  • Stretch the muscles
  • Relieve the pressure by reducing weight-bearing on the affected joints

Anti-inflammatory and analgesic medication can help with pain relief. A physician may recommend prescription medication for pain relief and refer patients to physical therapy.

No Need To Stress – Your Physical Therapist Can Help

Recovery from stress fractures is a gradual process. Bone fragments need time to heal. The primary objective of physical therapy during the healing process is to prevent further injury. Once the healing process is complete, it is even more important to seek the counsel of a physical therapist. The therapist will design an exercise program geared towards gradual, progressive recovery of full function of the bones, muscles, and joints.

Physical therapy is an excellent choice for non-surgical treatment for mild to moderate cases of stress fractures. Some of the techniques used by physical therapists include:

  • Cold compress to reduce swelling
  • Strengthening the limbs and joints
  • Bracing with splints to reduce load on the affected joints
  • Ergonomically designed footwear
  • Psychosocial rehabilitation for the professional athlete, looking for a speedy, successful and complete recovery

If you or someone you know has, or is at risk for a stress fracture, give us a call. We’ll be sure to take the stress away.

How to Protect and Strengthen the Knee and Foot

How to Protect and Strengthen the Knee and Foot

Knee and foot injuries are common for people of all ages. They tend to occur during day-to-day activities such as walking, climbing stairs and running. In most cases, people tend to ignore the pain and just ‘carry on’, leading to more injury and pain. Rest and medication help reduce pain. However, the residual effects of knee and foot injuries (loss of strength and mobility) are best treated with physical therapy.

The knee joint is a complex, weight-bearing structure and the ankle, in particular, is protected by ligaments on the inside, outside and the front. Sudden twisting movements can lead to tendon and ligament tears, and in some cases, fractures. Also, a myriad of injuries including strains, sprains, plantar fasciitis, fractures, meniscal tears and ligament tears can lead to impaired mobility and severe pain. These conditions can make it difficult, if not impossible for the individual to walk until the injury heals.

Depending on the severity of the injury, surgery may be required. With or without surgery, physical therapy plays a vital role in recovery from knee and ankle injuries.

Time to Heal

Due to the sensitive, weight-bearing nature of the hip and knee joint, it is critical to allow sufficient time for the healing process. Once healing is complete, physical therapy can begin.

The healing process typically results in

  • Weaker muscles
  • Tighter ligaments
  •  Reduced blood flow
  • Scar tissue formation
  • Joint restrictions

Pain and discomfort is experienced during movement and weight bearing.

Physical therapy will increase strength and mobility to prepare the knee and ankle for active, daily life. Exercises and techniques used by physical therapists include, but are not limited to:

  • Therapeutic exercises to strengthen the muscles in the hip, knee, and ankle
  • Manual techniques to increase mobility of underlying joints, improve blood circulation and break down scar tissue (when indicated)
  • Balance exercises to improve posture and biomechanics while sitting, standing and walking
  • Weight control, as needed, to reduce weight bearing stress on the hip, knee and ankle
  • Identification of appropriate assistive devices and footwear to facilitate mobility.

Time to Take a Stand!

Physical therapists use sound, scientifically proven principles of human anatomy, physiology, movement and psychology to help patients lead healthy, pain-free lives.

The therapist will conduct an initial evaluation followed by several progress notes to document progress over time. A comprehensive analysis establishes a ‘clinical baseline’ and identifies muscle imbalances, causes of pain and joint alignments. This is the foundation for short and long-term goals designed to help individuals recover completely. In fact, physical therapy can address every aspect of recovery including:

  • Gait
  • Biomechanical aspects like spine/hip/foot alignments
  • Lower back strength
  • Pain levels
  • Functional capability

As your physical therapist, we will get you back on your feet as soon as possible. Call us today to learn more. You deserve the right kind of care. It’s time to take a stand. Let’s do it together. We are here to help.

Stretching Exercises at Monmouth Rehab Professionals in South Amboy, NJ

An eight-hour work day, especially when one works mostly in a sitting position, can cause muscle stiffness.

The simple solution is to stretch the body in regular interim whether you’re at home, in the office, or just outdoors.

Here are some tips to remember while doing stretch exercises:
  1. Don’t rush. Start pulling slowly. Do not overstretch.
  2. Breathe normally. Never hold your breath.
  3. When stretching, hold it for a few seconds until you feel tightness in the muscles decrease as they expand.
  4. Do this routine for about 2 – 3 times. This technique will help improve muscle flexibility.
  5. Avoid abrupt actions while doing stretching routines.
  6. Enjoy the stretching exercise. Use this time to relax.
  7. Keep a proper position while doing stretching exercises.

When you are feeling pain, numbness, tingling, discomfort, or loss of strength, stop and immediately contact a physician or our physical therapist at Monmouth Rehab Professionals in South Amboy, NJ.

Stretching exercises will help release tension, blood flow circulation, and boost more energy. Remember to take a few minutes of stretching daily.

Stretching has a lot of benefits.  These may include:
  1. Improved blood circulation. Stretching helps increase blood flow that brings about nourishment to the muscles and gets rid of waste products. This also helps lessen the time for recovery for injured muscles.
  2. Decreases anxiety, stress, muscle tension, and fatigue.
  3. Increased flexibility and joint range of motion. You feel refreshed and relaxed after you stretch.
  4. Improved training performance. Doing some stretching before training is an excellent way to increase the efficiency of the exercise.

A Simple Office Chair Stretch

If you are working in the office, this means you may be sitting in one area for several hours.  This may lead to low back pain due to shortened hamstrings, tight hip flexors, and bad posture.

These symptoms may be prevented through the following simple stretching exercises:

  1. Finger and Hand Stretches. Put both hands on the desk. Extend both hands while spreading your fingers until you feel a stretch. Hold it for 10 seconds. Do this exercise for about 5 – 10 times.
  2. Wrist Stretches. Sit on your office chair in an upright position. Raise an arm and stretch it out in front of you with your palm facing upward. Gently grip the fingers using the other hand. Gradually pull the hand of your arm down. Hold it for 10 seconds. Do this exercise for about 5 – 10 times.
  3. Shoulder Stretches. Extend the right arm and stretch behind your head. Place one of your hands on the upper back making sure that the arm is near your ear. Use the left hand to gently hold the right elbow, pulling it near the back of the head. Hold it for about 15 seconds.
  4. Spine Twist. While you are in an upright position, put your left arm at the back your left hip. Hold onto the chair while rotating your upper body to the left. Do this routine on the other side to increase the stretch. Keep it for 10 seconds. Do this routine for about five times.

We’ll help you restore muscle flexibility at Monmouth Rehab Professionals in South Amboy, NJ, by teaching you the right (and wrong) ways to stretch.

Contact a physical therapist in at Monmouth Rehab Professionals South Amboy, NJ, for additional information on the correct stretching techniques for you.

Monmouth Rehab Professionals Educates Patients About Running Injuries and How to Avoid Them

Jogging, walking, and running are best activities to improve health and wellness. Are you an enthusiastic runner or jogger? If so, it is possible that the way you ‘run’ could be hurting you.

When you jog, run, or walk, each step sends shock waves up the feet, knees, hips and lowers back. Overuse injuries are common, especially with running.

The good news is at Monmouth Rehab Professionals in Englishtown, NJ, we can help you avoid overuse injuries.

Some causes of running-induced injuries include:
  • Training errors
  • Improper running shoes
  • Poor weight-bearing or running dynamics

If an injury does occur, physical therapy in Englishtown, NJ, can get you back on track (pun intended) in a short time.

Here are SOME of the most common injuries that occur with running:
  • Plantar Fasciitis: Inflammation of fibrous connective tissue in the sole of the foot, leading to pain in the bottom of the heel.
  • Achilles tendinitis: Heel pain or pain in the Achilles, due to too much running or running uphill. This can lead to pain and tightness in the calf.
  • Shin splints: Often a result of an imbalance in the calf and shin muscles. Pain is along the front side of the lower leg (the tibia).
  • Stress injury: Repeated pounding of the feet may lead to stress injuries, with pain on the affected bone.
  • Hamstring strain: Too much running can lead to a hamstring pull.
  • Patello-femoral pain or “Runner’s Knee”: Increasing running distance too soon can result in pain behind the patella or kneecap.

If you have any of these injuries mentioned above, here are some tips from us to help you treat it.

Treatment consists of:
  1. Rest, anti-inflammatory medication and icing the injured area.
  2. Stretching muscles that are tight (i.e. – calf for Achilles tendinitis; hamstrings for hamstring strain)
  3. Strengthening exercises to restore the muscle balance.

In some cases, taping works like a charm – talk to your therapist.

Orthotics may help alter the forces going into your joints. Talk to one of our therapists to see if this is best for you.

Remember, if it hurts, don’t do it. For example, if running hurts, try jogging. If jogging hurts, walk instead.

Are Your Shoes To Blame?

Before starting a running program, ask yourself:
  1. Are your shoes worn out?
  2. Are they the right fit for your feet?
  3. Do you have flat feet? Are your shoes stable enough?
  4. If your feet are rigid, you need a pair with good cushioning.

All these questions need to be answered. To tell if a shoe can still be used, look at its sole. If it is worn out, it’s time for a new pair! If they twist too quickly, it’s another sign they may be exhausted.

Not sure what to look for? Let us, physical therapists in Englishtown, NJ, guide you.

Runners are very susceptible to injuries, especially with changes in training, including speed, frequency, distance, and surface.

Talk to our physical therapist at Monmouth Rehab Professionals in Englishtown, NJ, about a customized plan to evaluate your foot and minimize or treat injuries.

Your Feet Will Thank You

Most runners fail to take necessary steps to avoid injury. This is where at Monmouth Rehab Professionals in Englishtown, NJ, come in. After the initial evaluation, we will teach you how to:

Get the right pair of shoes – we evaluate the muscles of your feet and guide you to get the right shoes.

Stretch out correctly – we assess your requirements and make sure you stretch out your muscles properly before exercise.

Strategically structure your running – we teach you the right warm, stretch and exercise sequence and coach you through the process of building up your running time gradually.

Remember, your running shoes will last about 500 miles before they need to be replaced.

If you are a runner or just happen to walk regularly, you need to call us at Monmouth Rehab Professionals in Englishtown, NJ, to evaluate your technique right away. As they say, prevention is better than cure.

Our highly experienced staff of physical therapists at Monmouth Rehab Professionals in Englishtown, NJ, will work in close collaboration to design a plan to protect your joints and optimize your efforts. Call us today for an appointment.

Your feet will thank you.