The Importance Of Keeping Foot Muscles Strong


Fort Lee NJ Physical TherapyTo maintain a good foundation for physical pursuits you need to keep your foot muscles strong. If your feet hurt or are injured, you are unable to move around. Always keep in mind the importance of building and strengthening the muscles of your feet.  Maintaining strong foot muscles is the basis of enjoying an active lifestyle.

Paying Attention To Your Feet


Your Feet are made up of bones, muscles, tendons and ligaments. All of these absorb your weight and the shock of walking, running or jumping. Your feet are the bottom line for moving around. Proper shoes and socks help, but basic foot exercise builds strength and endurance, as well as performance. Using your feet too much or too little can often lead to needing some sort of attention.  Maintaining strong foot muscles is important for any physical pursuits you may engage in.


Basic Foot Exercises


These exercises for your feet are basic and don’t involve equipment. They can be done anywhere. For more complicated foot manipulation, or if your foot is injured, you may need to see a physical therapist. Specialists at Elite Spine & Sports Care of Fort Lee are trained to offer high quality physical therapy care.

Ball Roll – rolling each foot on a lacrosse ball for about a minute is a good warm up that relives the tension of wearing shoes.

Walking Barefoot – Very basic and it can be done anywhere, but it is so important. Your feet need to walk without shoes to prevent atrophy. Walking on various terrain and for longer periods of time are recommended. Going barefoot on sand is good for stretching and strengthening your feet.

Towel Pull – While sitting, wrap a towel around the sole of your foot. Gently pull forward and you will feel a bit of tension. Try to hold this position for 30 seconds per foot. Several repetitions are a good idea.

Tip-Toe – Try standing on the tips of your toes for a count of 15. Doing this 3 times a day will help strengthen your feet.

Toe Lifting – Picking up small items with your toes builds strength in the muscles of the upper foot. Try this 3 times, lifting the item for 15 seconds, then dropping it. Marbles are good for this exercise.

Ankle Pump – Lift your foot off the ground and stretch up and down. A few each way are really effective for a large range of movement for foot muscles.


To Prevent Foot Problems


First, wearing proper footwear is the easiest way to prevent aches and pains in your feet. Your weight is also a factor in putting too much stress on your feet – keep the weight down!  Being pro-active in preventing problems with regular exercise and stretching will help foot muscles support you and keep you active.


PHYSICAL THERAPY Helps Maintain Foot Health


After surgery or injury, the specialists at Elite Spine & Sports Care of Fort Lee offer therapy focused on gaining strength and durability. Our therapists are available to help you maintain strong foot muscles to keep your foundation secure. Whether the injury is to your foot, or to any part of your body, when your feet are in sound condition the rest of your body can respond to therapy. If you are suffering foot pain and feel the need of a physical therapist for foot issues, give us a call for an appointment at (201) 592-0800.


What Happens After A Total Knee Replacement?


chiropractor fort lee njYour knees are the largest joints in your body and you need them for moving around. For the mobility you enjoy in daily life, they are irreplaceable. Without the use of your knees you are incapacitated and will struggle to move. The everyday activity of walking becomes impossible. You may end up bedridden as a result of the pain and lack of ability to move. Outpatient treatments for knee pain exist, such as physical therapy or even cortisone shots. If the pain is too great you may need to consider a Total Knee Replacement. Total Knee Replacement is surgery that is being perfected continually and most patients have a successful recovery. At Elite Spine & Sports Care of Fort Lee we offer rehabilitation therapy after a Total Knee Replacement.


The First Few Days After A Total Knee Replacement


With Total Knee Replacement there is more to the process than just the surgery. In order to heal and be able to use the new knee, a patient needs to follow a course of physical therapy, pain management and rehabilitation.

Most people with replaced knees spend about 3 to 5 days in the hospital. You will probably not be confined to your bed all this time. When you have awakened from your surgery, the in-patient physical therapist will start working with you using a Continuous Passive Motion Machine (CPM). This device gently moves the leg and knee to prevent scar tissue from forming and stop stiffness from setting in. You should be prepared to be out of bed the next day! Total Knee Replacement is intensive surgery, but it is important to keep mobile and work at getting back to being active. The physical therapist will get you sitting up, out of the bed, and walking with a walker. To get moving is essential, but you should take it slow. You will probably also be shown some in-bed exercises between the standing and walking sessions. The focus in those first days following a Total Knee Replacement is to keep moving, gain strength and balance, and learn to walk with assistance.


First Weeks After A Total Knee Replacement


Depending upon your age, weight, and level of activity you are used to, you may be transferred to a sub-acute rehabilitation center to regain the ability to walk. Some patients gain the strength to do this with assistance shortly after surgery, some need more time.

In-patient Physical therapists help you work on regaining strength, walking and having range of motion in your knee. While everyone heals differently, physical therapy is an important part of healing properly. Many Total Knee Replacement patients can walk with the assistance of a walker within the first or second week following surgery. This enables them to travel to a treatment location to begin out-patient Physical Therapy. Elite Spine & Sports Care of Fort Lee offers expert post-surgery physical therapy for Total Knee Replacement patients.


Approximately 8 Weeks After Total Knee Replacement


The first few weeks after a Total Knee Replacement the therapy will be slow and steady. After that it’s time to pick up the pace with out-patient therapy. Elite Spine & Sports Care of Fort Lee has physical therapists on staff that specialize in Knee Replacement post operative rehabilitation. At this point in your recuperation you may be able to walk with the use of a walker or cane. Out-patient therapy will challenge you to increase range of motion in your new knee, and gain strength in your quadriceps, hamstrings and hip muscles.

After about 6 weeks the therapy will be more strength focused. You will learn exercises that help you to regain strength and balance in your legs, gradually allowing you to walk without a walker. At this point you should have less pain. Physical Therapy has a large part in the elimination of pain but it is recommended that you still use ice to reduce any swelling or discomfort.

Then after about 8 weeks, you should be able to move more easily with very little pain, and have more confidence in your ability to walk without assistance. Balance is important in this recuperative process, and your therapist will add more balance and movement focused exercises to your treatment. Proper balance is necessary to prevent a recurrence of injury following surgery.


Out-patient Physical Therapy After Total Knee Replacement


Your doctor may suggest a Total Knee Replacement because of extreme pain and trouble walking. This surgery has a very high success rate and usually leaves a patient with great improvement in mobility and no pain. Each patient is unique, and will require different exercises for a full recovery. The Physical Therapy experts at Elite Spine are fully aware that everyone heals at their own pace, and are here to help you regain pain free mobility. We want you to be able to return to an active life with no pain caused by disabled knees. For a consultation with our Physical Therapy staff after Total Knee Replacement surgery, call us at (201) 592-0800.


Services at Elite Spine & Sports Care Fort Lee


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Getting Ready For Spring Sports

Time For Spring Sports Body Tune-Up


chiropractic care fort lee njYou’ve probably spent the last few months hibernating and not being very active. Maybe you have had a whole year of inactivity due to the Corona Virus. Getting back to an active life through sports should be done slowly and with care. The Physical Therapists at Elite Spine & Sports Care of Fort Lee offer resources for beginning to re-enter the active routine you enjoy. Our focus is to help you get back to pursuing a fully enjoyable sporting life without injury or pain. Getting our Bergen County patients ready for spring sports is our aim.  


What Do You Need To Do To Get Ready?


A good start is stretching before strenuous exercise to limber the muscles. Yoga is stretching, but we don’t advise anything complex right away. The same would apply to any other spring exercise routine. Start slow! Brisk walking is also a good way to limber up. How you limber up is you choice, but we advise that you start slowly.  Our aim is getting you ready for spring sports.


There’s No Hurry!


When re-starting an exercise regimen after being relatively sedentary for a period of time, take your time. The team at Elite Spine is here to keep you conditioned. Properly preparing your body before starting a full routine will make it easier and less painful. We are prepared to help you reach a better fitness level.


Begin A Good Sports Routine For Spring


When you are ready to start up a regular active sports or exercise routine, let the specialists at Elite Spine & Sports Care of Fort Lee design a routine for you. We are able to ease you into the level of activity that is best for you at the beginning, and help you raise the level when you are fully able. All of this without medication! We are here to guide you and help you return to the active life you enjoy. Give us a call at (201) 592-0800 today! Spring is just around the corner.


Services at Elite Spine & Sports Care Fort Lee


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Is My Insurance Plan Accepted?


Fort Lee NJ Insurance PlansElite Spine & Sports Care of Fort Lee accepts many insurance plans and we list some of them on our website. If your plan is not listed, we suggest you call us and verify that your plan is accepted. We want everyone to have access to the excellent services provided by Elite Spine.



Examples of Insurance Plans Accepted by Elite Spine in Fort Lee


………..and so many more!


Important Health Care Services are Covered by Insurance


Elite Spine & Sports Care of Fort Lee is dedicated to serving our patients with the best Physical Therapy techniques available. Our staff is well trained and experienced at working with our patients toward relief from debilitating pain and discomfort after injury or surgery. We want everyone to have the ability to enjoy life to the fullest, and not have recurring aches or pains. For full service pain and discomfort relief call Elite Spine & Sports Care of Fort Lee to consult with our staff. While receiving the most professional physical therapy treatment you can rest assured many insurance plans are accepted by Elite Spine. We can be reached at (201) 592-0800.


What is Carpal Tunnel Syndrome?


physical therapy fort lee njIf you have a numb and tingling feeling in your arm and hand you are probably experiencing Carpal Tunnel Syndrome. This is brought on by a pinched nerve in the wrist. Pressure on the median nerve, which runs along the length of your arm and through a passage in your wrist that is known as the carpal tunnel, ends up causing pain in your arm and hand. It is generally thought that Carpal Tunnel Syndrome is caused by computer and cellphone use. It can be caused by any over-use of your hand and wrist. Carpal Tunnel Syndrome does come with acute pain, and as it affects your hand and arm, it needs to be dealt with. The Physical Therapists at Elite Spine & Sports Care of Fort Lee are trained in the treatment of Carpal Tunnel Syndrome.


How is Carpal Tunnel Syndrome Treated?


At Elite Spine our physical therapists offer options in treatment that include stretching, strengthening, active release technique work and deep tissue therapy. We will help you to choose the type of treatment that works best for you. Our ultimate goal is always to relieve your pain without surgery or medication.

If you are experiencing pain in your hand or wrist from computer use, texting or any other repeated motion, the first thing to do is rest the hand. If the pain is not alleviated, learning stretching and posture techniques can help. If that doesn’t relieve your pain, the staff at Elite Spine offer Deep Tissue Therapy and Active Release Technique.


We Offer Relief From Carpal Tunnel Syndrome


If you are suffering pain, numbness and tingling in your hand and wrist, a therapist at Elite Spine and Sports Care of Fort Lee can determine if it is Carpal Tunnel Syndrome. We are experts in the treatment of this issue. Our therapists offer Bergen County patients a treatment program that will alleviate pain, and avoid surgery and drugs. Call us at (201) 592-0800 for a consultation.


Services at Elite Spine & Sports Care Fort Lee


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Chiropractic Care and Active Release Technique


chiropractic care fort lee njHeadaches happen for any number of reasons. They can be debilitating and sometimes chronic. Some can be treated with a quick fix like eating or drinking water. Those of a more serious nature are often caused by stress, tension or illness. Some people suffer from migraine headaches. Headaches resulting from back, neck or joint pain can be treated with Chiropractic Care and Active Release Technique (ART).


Headache treatments


If you suffer from headaches as a result of back, neck or joint pain, seek treatment by a Chiropractor at Elite Spine & Sports Care of Fort Lee. Chiropractors focus on treatment of issues in the musculoskeletal and nervous systems. This type of treatment is very often overlooked when seeking help with headache pain. Musculoskeletal dysfunction of the neck commonly causes headaches and chiropractic care can help to relieve it.


Enter Active Release Technique


A proven solution for relieving and preventing headaches is Active Release Technique or ART. ART is a massage routine that treats pain in the soft tissues of the body. These include muscles, tendons, ligaments, fascia and nerves. An experienced Fort Lee massage therapist can use ART to massage and relax muscles, thus relieving pain. Together Chiropractic Care and Active Release Technique are used to treat headaches.


Treating Tension or Migraine Headaches


Tension headaches are often caused by a misalignment of the vertebrae in the upper spine. Spinal alignment is a remedy performed by a Chiropractor for tension headaches. Studies show that Chiropractic Care can also reduce the recurrence of migraine headaches. The expert chiropractors at our Bergen County facility use realignment techniques to relieve migraines and prevent them from recurring.


Elite Spine Treats Headache Pain


If you are experiencing headaches resulting from back, neck or joint pain give Elite Spine a call at (201) 592-0800. Allow our experienced therapists and chiropractors to relieve your headache pain.


Services at Elite Spine & Sports Care Fort Lee


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Tennis Elbow – ART/Active Release Technique – Deep Tissue Laser Therapy


physical therapy fort lee njEven though the discomfort called “tennis elbow” was originally associated with playing tennis, it can be caused by other activities as well. The scientific name for this problem is epicondylitis. It is fairly common, but can be very painful. Tennis players and other athletes tend to overdo training. These athletes are super-achieving individuals and need to train to compete. Tennis Elbow is very often caused by over-use of the arm, straining the elbow. This can afflict even the everyday tennis player who competes just for exercise and fun. The physical therapists at Elite Spine & Sports Care of Fort Lee help treat this problem through the use of ART or Active Release Technique and/or Deep Tissue Laser Therapy. We evaluate your condition and the area of discomfort, and then design a program of pain relief and restoration.  ART and Deep Tissue Laser Therapy are two of our tennis elbow treatments.


ART or Active Release Technique for Tennis Elbow


Tight and inflamed muscles and tendons in the forearm and elbow can be treated with Active Release Technique. This is a type of massage that focuses on the soft tissues and their movement. Our Bergen County therapists are experts at this technique and use it as part of our Tennis Elbow treatments for patients experiencing pain.


Deep Tissue Laser Therapy for Tennis Elbow


The goal of Deep Tissue Laser Therapy is to get the blood flowing in the affected area. Patients often experience a lessening of pain in one visit. Elite Spine therapists are expert in the use of this method of treatment for the pain of Tennis Elbow.


Pain Relief is our goal


At Elite Spine & Sports Care of Fort Lee we seek to alleviate pain without drugs or surgery. Our physical therapists are able to design a pain relief regimen for serious athletes and for everyday sports participants. If you are suffering pain from tennis elbow caused by overuse of the arm and straining of the elbow, call us at (201) 592-0800 for a consultation.


Services at Elite Spine & Sports Care Fort Lee


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What are the correct body mechanics for everyday movements?


Fort Lee NJ Physical Therapy After Yard WorkDaily movements of any kind require the correct body mechanics. Physical Therapy experts at Elite Spine & Sports Care of Fort Lee can teach you the proper way to move while engaged in common everyday tasks. Knowing how to move is important for protecting your posture and your muscles. It helps you avoid the pain and discomfort associated with lower back problems resulting from poor posture. Lifting heavy objects or doing routine gardening chores requires bending and squatting. These movements can end up giving you pain. A Bergen County Physical Therapist will coach you in doing these simple movements properly while building strength, improving posture and avoiding pain. This promotes proper body mechanics in everyday movements.


Proper Body Mechanics in Everyday Movements mean Bending and Squatting correctly


While squats can be an exercise for building muscles, they are also movements used to perform routine daily tasks. When lifting a heavy object you are usually bending and squatting. Tilting your hips toward the direction in which your body is facing while keeping your abdominal muscles engaged as you go up and down is the best way to bend and squat. Your leg muscles should do the work, not your back, when lowering and raising your body to pick up or move a heavy load.


Remember to protect your back!


While gardening is often the culprit in back pain, there are other daily jobs that contribute to this particular discomfort. Using proper body mechanics when bending, squatting, reaching and pulling makes a large difference in a pain-free result. Bending your back into a task will result in pain.  Protect your back using proper body mechanics in everyday movements.


We specialize in Physical Therapy for pain relief


At Elite Spine and Sports Care of Fort Lee we provide specialized physical therapy, performed by our team of experienced practitioners. Offering an approach to proper body mechanics, which focuses on the prevention of pain. If you are suffering from lower back pain or any discomfort from incorrect movement, our staff will help you overcome these issues. Our goal is always to alleviate pain and allow you to return to the activities that you enjoy. Give Elite Spine & Sports Care of Fort Lee a call today. We can be reached at (201) 592-0800.

Can Poor Posture Cause Headaches?

Physical Therapy Treatment for Poor Posture Headaches


physical therapy fort lee njThere are lots of reasons for headaches, but did you know that some can be the result of poor posture? A headache caused by neck muscle and joint strain from incorrect posture can be treated with Physical Therapy. Muscle and soft tissue strain can be resolved through exercise and physical therapy. The therapists at Elite Spine & Sports Care of Fort Lee will design a treatment regimen for your needs and alleviate the pain of headaches. We address the discomfort you suffer because poor posture can cause headaches.


Proper Skeletal Alignment is Important for Relief


At Elite Spine we offer physical therapy to our patients, stressing proper skeletal alignment. Chiropractic treatment, manual manipulation, proper stretching exercise and strengthening certain muscles are all ways of relieving headaches. Visiting our Bergen County clinic will educate you about knowing the things that trigger your headaches and how to work on relieving the symptoms.  

Headaches are caused by a variety of factors – physical strain, poor posture, hormones, stress, sleep patterns. Concerning poor posture headaches, you need to be aware of how you use your body on a daily basis. Bending or hunching over for long periods of time can interfere with blood flow, cramping muscles and leading to headaches. Can poor posture cause headaches? Yes, and at Elite Spine we offer headache relief without drugs, but with physical therapy.


Elite Spine & Sports Care of Fort Lee Can Be Your Guide to Headache Relief


Our Bergen County physical therapists can offer the alleviation of pain by teaching you proper body mechanics and good posture. An active routine can be sidelined by pain of any sort. The expert staff at Elite Spine will show you how to sit and stand with proper posture, how to exercise for maximum performance, and lead you to a happy, healthy life without headache pain. Don’t suffer the needless pain of unexplained headaches. Give us a call today for a physical therapy evaluation. We can be reached at (201) 592-0800.


Services at Elite Spine & Sports Care Fort Lee


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Define TMJ


physical therapy fort lee njThe TMJ is the temporomandibular joint. The temporomandibular joint is in the jaw and is made up of both a hinge and slide, which connect your jawbone to your skull. You have one of these on each side of your jaw. When the disk that separates the bones in the temporomandibular joint erodes or becomes misaligned, it will case pain. TMJ Disorder occurs because of a variety of factors and responds to treatment.


What Causes TMJ Disorder?


The exact causes of TMJ Disorder are difficult to pinpoint. The pain in the jaw and muscles that help in the movement of the jaw is TMJ Disorder. The problem can be caused by a combination of factors such as genetics, arthritis or injury to the jaw. It is sometimes caused by your teeth being clenched on a regular basis. Not everyone who clenches their teeth develops TMJ Disorder.


What Are Some Signs of TMJ Disorder?


TMJ Disorder can be identified by:

  • Tenderness of the jaw
  • Pain in one or both the temporomandibular joints
  • Aching in or around the ear
  • Pain or difficulty chewing
  • Facial ache
  • Locking of the temporomandibular joint that makes it hard to open or close the mouth

How Can TMJ Disorder be Treated?


Often the pain of TMJ Disorder is temporary and can be relieved with non-surgical treatment. Surgery may become necessary, but there are more conservative forms of treatment. Physical Therapy is always a good choice in attempting to alleviate the pain of TMJ Disorder. This can begin with heat and ice. Sometimes therapy is in the form of Ultrasound. The Physical Therapists at Elite Spine and Sports Care of Fort Lee can design programs to stretch and strengthen jaw muscles to alleviate the pain of TMJ Disorder. Surgery or medicinal treatment may become necessary in some cases.


Help Is Available at our Bergen County NJ Physical Therapy Facility


The therapists at our Fort Lee facility are experienced in using the latest techniques to treat TMJ Disorder. The pain of TMJ Disorder is connected to facial and neck muscles, which can in turn cause headaches. Determining the cause of the pain and prescribing the correct physical therapy technique is what our staff is trained to do. If you suffer from facial, jaw or headache pain call Elite Spine and Sports Care of Fort Lee today at (201) 592-0800 for a consultation.


Services at Elite Spine & Sports Care Fort Lee


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