How to Prevent a Hamstring Strain

Many activities require the use of our hamstrings, from walking to running, climbing and even jumping. The hamstring is one of the larger muscles in our lower body that does a lot of heavy lifting and works by acting on the hip and knee. While there are a number of factors like age and a…

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What is Foam Rolling?

Gaining much popularity over the past decade, foam rolling is a great way to perform self-massage. However, this method is not magic for an injury. It should be used as a preventive method. Here to show you some basic moves, Dr. Kirk will go over some easy ways to enjoy the benefits of foam rolling.

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How to Avoid Tommy John Surgery

The Tommy John Surgery is notorious among baseball players. It’s a surgery needed to fix a torn ulnar collateral ligament (UCL) that can happen from the repetitive motion of throwing a baseball. When one throws during a baseball game, the UCL runs the risk of being torn, frayed and stretched due to the high amount…

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Natural Ways To Reduce Inflammation

Natural Ways To Reduce Inflammation

Inflammation can be an issue, especially with the older generation when joints and soft tissue become more prone to injury. Inflammation typically presents itself in the form of swelling, pain and redness around the affected part of the body and it can be particularly irritating if it appears constantly after exercise. Today, we will take…

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Try These Workout Modifications for Knee Pain

Try These Workout Modifications for Knee Pain

Knee injuries are common, especially for active individuals. Once they occur, it is especially frustrating because of how they impair both performance and progression. Unfortunately, there really is only so much you can do in order circumvent the injury and continue your workouts. Always seek advice from your medical professional before going ahead with the…

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How to Avoid an ACL Injury In Soccer

How to Avoid an ACL Injury In Soccer

The chances of an ACL injury happening has been on a rise significantly over the years. Most notably, ACL injuries due to soccer have been one of the main risks that effect the youth to adults. Many players, and even coaches are not properly informed about how to treat and prevent this injury. However, knowing how to…

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The 3 Most Common Knee Injuries

The 3 Most Common Knee Injuries

Knee injuries are a common problem for people leading an active lifestyle because it is the largest joint in the body and one that is involved largely in most daily activities. Before we dive into the most common knee injuries, we have to understand the anatomy of the knee. The knee consists of bones, cartilage, ligaments and tendons….

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SportsMed PT Success Stories, February 2017

SportsMed PT Success Stories, February 2017

Every day, our physical therapists and supporting staff build someone’s personal success story. This February 2017, we added to our long line of successes! Here are some of the February 2017 patients we want to congratulate for their hard work on the road to recovery. February 2017 Success Stories Sherone was referred to SportsMed Physical Therapy of Glen Rock, New…

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SportsMed PT Success Stories, January 2017

SportsMed PT Success Stories, January 2017

Every day, our physical therapists and supporting staff build someone’s personal success story. This January 2017, we added to our long line of successes! Here are some of the January 2017 patients we want to congratulate for their hard work on the road to recovery. January 2017 Success Stories   Gymnast Julianna came to SportsMed Physical Therapy of Glen…

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Work Out Safely With Elbow Pain

Work Out Safely With Elbow Pain

Working out with elbow pain can be a real nuisance, especially since almost every upper body exercise requires this joint. So how can you maintain your exercise regimen while nursing this injury? Today, we’ll be covering how you can maintain your exercise routine while fighting the elbow pain. There are a number of reasons for elbow pain to occur….

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Work Out Safely with Ankle Pain

Work Out Safely with Ankle Pain

If you’re an avid runner or participate in high-intensity sports, chances are you’ll be plagued with ankle pain at some point in your life. Unfortunately, ankle pain can be a real nuisance as it will very likely prevent you from doing any serious form of exercises due to the nature of the debilitating pain. Depending on…

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The Importance Of Gluteal Strengthening

The Importance Of Gluteal Strengthening

If you find yourself repeatedly having difficulty with your sprints, or perhaps having to deal with lower body injuries, there could be a problem with your gluteal strengthening routine. The gluteal muscles, or your buttocks, are often overlooked in everyday activities. If you think that the gluteal strengthening is not important, think again. The glutes are…

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The Importance Of Having A Strong Core

The Importance Of Having A Strong Core

Having a strong core is the very essence of a strong foundation in your body. It is the core that determines overall stability in your body and provides an active support of the lumbar spine. Your everyday actions, even if they don’t involve participating in sports or fitness, requires the use of your core muscles. Whether…

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Working Out with Acute or Chronic Knee Pain

Working Out with Acute or Chronic Knee Pain

Chronic knee pain affects a majority of athletes and even casual recreational sports and gym enthusiasts. Most of the time, knee pain is caused by an underlying injury, either through a sudden impact or an overuse of the knee joint. Other genetic and environmental factors that can affect chronic knee pain includes arthritis of the knee….

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Working Out with Acute or Chronic Back Pain

Working Out with Acute or Chronic Back Pain

Back pain can be a real problem, especially when its caused by having a sedentary lifestyle. Most people experience acute back pain lasting from days to weeks at ends while others are unfortunate enough to have to deal with chronic back pain due to injuries. Working out with acute or chronic back pain can be a tedious…

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Plantar Fasciitis AKA Bottom Of The Foot Pain

Plantar Fasciitis AKA Bottom Of The Foot Pain

Have you been feeling a sharp foot pain in the morning? Has your foot been hurting more throughout the day? If you’ve been experiencing this foot pain, perhaps you’ve been dealing with plantar fasciitis.  What Is Plantar Fasciitis? Plantar fasciitis occurs when the plantar fascia (flat band of ligament on the base of your sole that connects your…

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This Is the Best Workout For Weak Gluteal Muscles

This Is the Best Workout For Weak Gluteal Muscles

Do your hips feel different as the years pass by? Do your knees come forward excessively during functional movements like squatting or lunging? These are all signs of a lack of hip hinging mechanics due to weak gluteal muscles, which carries forward to a dysfunctional body. The gluteal muscles consist of three muscle groups that form your buttocks —…

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How to Avoid 5 Common Workout Injuries

How to Avoid 5 Common Workout Injuries

While some injuries are almost impossible to prevent, many common workout injuries can be  avoided. Today, we will be covering five of the most common workout injuries that may be due to improper movements in your exercise routine. Lower Back Problems One of the most common injuries are those associated with lower back problems. These injuries are especially…

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The Beginner’s Guide to Yoga Practice

The Beginner's Guide to Yoga Practice

Starting out in yoga can be intimidating, especially if your current impression of exercising involves intense cardio or lifting heavy weights. However, you’ll learn in due time that yoga is more than just stretching and holding poses. Consistent yoga practice can improve mindfulness, reduce stress, increase flexibility, AND it can be an awesome workout. Here are…

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Start Practicing Yoga To Improve Flexibility

Start Practicing Yoga To Improve Flexibility

Flexibility has often been overlooked by athletes and casual fitness goers because of the time required to commit to accomplish to reap its benefits. Flexibility is the term given to understand the range of limb movements needed around the joints. Yoga is one of the most effective ways to improve flexibility when practiced regularly. Exercises…

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Here’s What’s Missing in Your Core Routine

Having a core routine is imperative for developing strong core stability, which affects the recruitment of the trunk musculature. It also controls the position of our lumbar spine during dynamic movements. The support on our spine not only helps with proper balance and posture, but it prevents injuries from activities that involve overall engagement of…

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5 Ways to Alleviate Neck Discomfort in the Gym

5 Ways to Alleviate Neck Discomfort in the Gym

Have you been experiencing some intense neck discomfort recently, with perhaps a slight soreness or loss of ROM (range of motion) from your neck to your upper back? The cervical spine is an amazing structure that supports the entire range of our skeletal system from the head, down to our hips, allowing for functional flexibility and…

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The Dangers Of Low Blood Pressure

The Dangers Of Low Blood Pressure

What is Blood Pressure? When your heart beats, it pushes blood through the body delivering blood and nutrients to its tissues. As blood travels, it pushes against blood vessels, this is called blood pressure (BP). How is it measured? Blood pressure can be taken by a machine or manually by a trained professional using a…

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The Dangers of High Blood Pressure

All About Blood Pressure: High Blood Pressure

What is Blood Pressure? When your heart beats, it pushes blood through the body, delivering blood and nutrients to its tissues. As blood travels, it pushes against blood vessels. This is what is referred to as blood pressure. How is it measured? Blood pressure can be taken by a machine or manually by a trained…

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3 Common Injuries With Police and Firefighters

3 Common Injuries With Police and Firefighters

If you were thinking ‘what are common injuries for someone in the emergency services?’, you might immediately start assuming the worst. Law enforcement? Bullets. Firefighters? Burns. Search and rescue? Falls. This isn’t the full story. If any of these things occur, something has gone badly wrong and decades of planning, prevention, simulation and training have failed…

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How To Avoid Text Neck [VIDEO]

How To Avoid Text Neck [VIDEO]

The average American spends about 4 hours each day staring at their phone, whether its for texting, social media, sending emails, etc. Constantly straining your neck in a “texting position” can have long term consequences, such as compromised posture. To avoid this, we must counteract text neck with daily stretches and exercises. Today, we are…

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3 Stretches That Alleviate Back Pain [VIDEO]

3 Stretches That Alleviate Back Pain

William Araneta, one of our in-house physical therapist assistants, is here to share the top 3 stretches that can help alleviate back pain. These simple stretches are perfect for those who spend many hours driving, sitting at a desk, or having to bend to lift up heavy objects on a daily basis. Preparation and consistency will help you…

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Are You Able To Touch Your Toes?

Are You Able To Touch Your Toes?

If you cannot touch your toes, you are not alone. Modern society has left many of us stiff and tight, with limited range of motion. The reason this is an issue of concern is because it can lead to pulled muscles and joint pain in the future. Range of motion can usually be restored with a…

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Keep Your Back Safe By Lifting Correctly

Keep Your Back Safe By Lifting Correctly

Treating injuries is necessary, but ideally you want your body to be in a position to avoid getting injured in the first place. Lifting correctly while helping a friend with moving, or even doing household chores is essential to avoid injury, especially as we age. Summer time is usually filled with outdoor tasks, such as taking care…

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5 Ways to Avoid a Sports Injury

5 Ways to Stay Away from Sports Injury

Suffering from a sports injury is something that many people face each year. Whether you’re a seasoned athlete, or a weekend warrior, the more active you are, the greater the chance for a sports injury to occur. But the good news is that there are 5 great ways to avoid a sports injury. Keep these…

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Have Shoulder Pain? Try Soft Tissue Work.

Have Shoulder Pain? Try Soft Tissue Work.

Among desk-bound workers, shoulder pain is common. The hunched over and internally rotated position found in cubicles leads to many musculoskeletal issues, shoulder pain being just one of them. Soft tissue work can help. If you have shoulder pain that is constant, be sure to get checked out by a doctor. Knowing the cause of…

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Keep Arthritis Away With These Simple Tips

Keep Arthritis Away With These Simple Tips

Inflammation in your body will promote and/or enhance the effects of arthritis. Luckily, there are steps you can take to reduce inflammation and keep arthritis away. The following tips may help reduce the pain – try to implement as many of them as you can in your daily activities! Weight Loss If you are overweight,…

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Quick Fixes For Your Back Pain

Quick Fixes For Your Back Pain

Do you have back pain? If it lasts for over a week, get it checked by a medical professional. If you merely tweaked it, you may be able to recover with some quick fixes. Many times, back pain comes from being too sedentary. Sitting for most of the day will cause the body to adapt…

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How To Alleviate Neck Pain [VIDEO]

How To Alleviate Neck Pain

Has your neck been feeling stiff or tight? Have you been experiencing migraines? Neck pain is very common with people who work at a desk for most or all of the day. People that sit at a desk, or drive a vehicle tend to be especially prone to neck pain due to posture and a sedentary lifestyle….

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How To Exercise Post Injury

How To Exercise Post Injury

Regular physical activity is an important part of living a healthy life. For those who were forced to take time off due to an injury, coming back may seem like a daunting task. For type ‘A’ personalities, the urge to hit the ground running could be intense. Regardless of your injury, specific steps should be…

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How to Exercise Safely with Back Pain

Exercise Safely with Back Pain

The thought of working out with back pain can seem strange or scary, especially when the source of the pain may not be understood. However, you can exercise safely, as long as you are properly informed. Caution translates into resting until it goes away, which happens to be flawed logic. Exercise not only preserves what…

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Exercise to Decrease Your Knee Discomfort

Exercise to Decrease Your Knee Discomfort

Knee pain is common. The issue is often ignored and left untreated until it interrupts daily life. Don’t ignore early signs of a knee injury! Instead, learn how to exercise to decrease your knee discomfort. Resting your knee is usually a good idea. If something hurts, either stay away from the activity that caused your pain, or…

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The Knee Knowledge Series: LCL Injury

The Knee Knowledge Series: LCL Injury

Possibly the most common of knee injures is a ligament tear or strain. The knee has four main ligaments – Anterior Cruciate Ligament (ACL), Posterior Cruciate Ligament (PCL), Medial Collateral Ligament (MCL), and Lateral Collateral Ligament (LCL). These ligaments provide stability for the knee joint and help keep its bones in place. Injuries to ligaments,…

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The Knee Knowledge Series: MCL Recovery

The Knee Knowledge Series: MCL Recovery

Possibly the most common of knee injures is a ligament tear or strain. The knee has four main ligaments – Anterior Cruciate Ligament (ACL), Posterior Cruciate Ligament (PCL), Medial Collateral Ligament (MCL), and Lateral Collateral Ligament (LCL). These ligaments provide stability for the knee joint and help keep its bones in place. MCL Injury to ligaments,…

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Pain-Free Spring Cleaning

Pain-Free Spring Cleaning

Do you get back pain while doing simple household chores like sweeping or mopping? Most of us don’t like doing chores and adding pain to the mix makes them seem even less appealing. You may be in luck, studies done by the Facebook Institute of Bogus Experiments (FIBE) show that some individuals are predisposed to adverse…

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Why YOU Should Be Foam Rolling

Why YOU Should Be Foam Rolling

Have you seen foam tubes around your gym? They are usually located by stretch areas, and they come in different colors (blue, black, white) as well as textures (hard, soft, some have spikes). Perhaps you have noticed others use them on their back, legs, or calves but have never given them a shot. They are called…

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The Knee Knowledge Series: PCL Sprain

The Knee Knowledge Series: PCL Sprain

Possibly the most common of knee injures is a ligament tear or strain. The knee has four main ligaments – Anterior Cruciate Ligament (ACL), Posterior Cruciate Ligament (PCL), Medial Collateral Ligament (MCL), and Lateral Collateral Ligament (LCL). These ligaments provide stability for the knee joint and help keep its bones in place. Injuries to ligaments,…

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The Knee Knowledge Series: ACL Injury

The Knee Knowledge Series: ACL Injury

Possibly the most common of knee injures is a ligament tear or strain. The knee has four main ligaments – Anterior Cruciate Ligament (ACL), Posterior Cruciate Ligament (PCL), Medial Collateral Ligament (MCL), and Lateral Collateral Ligament (LCL). These ligaments provide stability for the knee joint and help keep its bones in place. An ACL injury is…

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7 Tips for an Injury Free Spring

7 Tips for an Injury Free Spring

Hard to believe, but it seems like we made it past another winter(for the most part!). While some of us aren’t bothered by staying indoors, there are plenty of people who prefer to do their exercise outdoors. Before you go for a run, we wanted to go through our 7 tips for an injury free Spring!…

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Choosing Your Exercise for Pain Management

Choosing Your Exercise for Pain Management

If you go to a gym, you may have seen the rush of crowds. It’s no surprise. New Year’s resolutions are a big part of that. To make matters worse, there are thousands of ways to exercise, which can make finding the right workout plan for you seem daunting. It doesn’t help that everyone thinks their workout plan…

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Low Impact Cardio: How And Why To Try It!

Low Impact Cardio: How And Why To Try It!

Low impact cardio is a popular method among the elderly, but it can actually be beneficial to anyone (including you)! This type of workout includes exercises that do not put a lot of stress on your joints. Generally, they do not involve hard surfaces and have you with at least one foot on the ground at all times….

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Road To Recovery: Shoulder Pain Exercises (Pt 2)

Road To Recovery: Shoulder Pain Exercises (Pt 2)

Get ready for the second of our two part Road to Recovery: Shoulder Pain series. Today’s focus will be on shoulder pain exercises! If you missed the first part click here before continuing: Road to Recovery: Shoulder Pain Injury It is important to understand Thoracic Flexion and Extension in order to help treat and prevent shoulder pain….

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Road to Recovery: Shoulder Pain Injury

Road to Recovery: Shoulder Pain Injury

We’re back again this week to continue our Road to Recovery series! This week, the topic is Shoulder Pain Injury. Ever wonder why shoulder pain is so common these days? It’s our daily habits that get us into trouble, and technology doesn’t help. The body is highly adaptable, but that also means it must adapt to…

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Pre-workout Winter WARM UP Tips

Winter Warm Up

Cold weather means cold muscles. And cold muscles lead to decreased mobility, and higher chances of injury. Both BIG “NO-NOs” in the physical therapy world. Before you get into your next workout, use our Winter warm up tips to get your body primed for the demands of exercise in the cold. Need an Appointment? If you have…

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Shoulder Packing to Prevent Shoulder Injury

Pack Your Shoulder to Prevent Injury

Learning to pack your shoulder is essential for almost every exercise you do. Shoulder packing will not only protect it, but will also give you more leverage when doing pulling or pressing movements such as Lat Pulldowns or Bench Pressing. What is Shoulder Packing? The shoulder joint has high amounts of mobility which is a good thing because it…

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Tips to “Defrost” a Frozen Shoulder

SportsMed Physical Therapy Frozen Shoulder

What is Frozen Shoulder? Adhesive capsulitis, also known as frozen shoulder is a musculoskeletal disorder caused by stiff, or inflamed tissues around the shoulder which lead to restricted range of motion (ROM) and moderate to severe pain. Movements such as putting your seatbelt on, scratching your back, or showering become painful and difficult. Disrupted sleeping patterns…

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The Ultimate Office Desk Stretch Routine

As many as 86% of Americans sit at a desk at their place of employment. Researchers at the Centers for Disease Control and Prevention (CDC) have released a figure stating that 80% of American adults don’t get enough exercise. Think about those numbers. As we sit more and more, our muscles, joints, and tendons will…

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