The Importance of Keeping Foot Muscles Strong

The Importance of Keeping Foot Muscles Strong

Importance of Strengthening Foot Muscles | Elite Spine of Fort Lee

For athletic pursuits, whether professional, amateur, or just you and I exercising to stay healthy, feet are the foundation for strength and durability. If your feet hurt, you won’t be able to do anything physical effectively. So think about the importance of building and strengthening the muscles of your feet.

 

Why Is It Important to Pay Attention to Your Feet?

Feet are made up of bones, muscles, tendons and ligaments. All of these components play a role in absorbing your weight, and the shock of jumping, walking, or running. Basically, the feet are the bottom line in moving around. Proper shoes and socks help foot health, but basic foot exercise builds strength and performance. Over-use and under-use of your feet can equally lead to the need for attention.

 

Some Basic Foot Exercises

These exercises for your feet are basic and don’t involve equipment. They can usually be done anywhere. For more complicated foot manipulation, or if you have injured your foot, a physical therapy specialist should be involved.  The specialists at Elite Spine & Sports Care of Fort Lee are trained to offer the highest quality physical therapy care.

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

Walking Barefoot – this is very basic and can be done anywhere, but so important. Your feet need the freedom of walking unshod to prevent atrophy. Try walking barefoot on varying terrain and for longer periods of time. Your feet will thank you. Going barefoot on sand is a great way to stretch and strengthen the feet.

Towel pull – While sitting wrap a rolled towel around the sole of your foot. Gently pull forward and you should feel a bit of tension. Try to hold this position for about 30 seconds per foot. This will feel good and will strengthen the muscles and tendons of the foot.

Tip-Toe – Just standing on the tips of the toes for a count of 15, three times a day will help strengthen the feet.

Toe Lifting – Picking up small items with your toes strengthens the muscles on the upper foot. Try this 3 times with the item being lifted for 15 seconds, then dropping the item. Marbles are a good example of items to be picked up by your foot.

Ankle Pump – Lift your foot off the floor and stretch toward the shin or toward the ground. Actually a few each way is really effective in a large range of movement for the foot muscles.

 

Preventing Foot Problems

Wearing appropriate footwear for activities is the first and easiest way to prevent foot aches and pains. Being overweight is also a factor in putting too much stress on your feet. Regularly exercising and stretching your feet can help make muscles provide support and increase the range of motion, allowing you to remain active.  Being pro-active in preventing foot problems is important.

 

Elite Spine & Sports Care of Fort Lee helps maintain foot health WITH PHYSICAL THERAPY

The specialists at Elite Spine & Sports Care of Fort Lee are trained to offer physical therapy that is focused on gaining strength and durability after surgery or injury. Maintaining strong foot muscles is important for keeping your foundation strong and our therapists are available to help you do just that. When your feet are in sound condition, the rest of the body can respond to therapy and you can move around with more flexibility. This helps the body allow for rehabilitation and get you back to maximum good health. If you have foot pain, or feel you need the expertise of a physical therapist for foot problems, call Elite Spine & Sports Care of Fort Lee for an appointment at (201) 592-0800 or visit us at 1622 Parker Ave Suite 2B Fort Lee, NJ.

Deep Tissue Laser Therapy Benefits | Bergen County

Deep Tissue Laser Therapy Benefits | Bergen County  

fort lee nj deep tissue laser therapyDeep Tissue Laser Therapy offers important benefits to Bergen County patients suffering from pain. Lasers are beneficial tools used to promote healing from an injury or from chronic, constant pain. The laser stimulates the area of pain through a chemical reaction in the cells. Specifically, the mitochondria, which are the cells that produce energy. This laser stimulation is a non-invasive and painless technique. When you have been injured or have pain after surgery, the cells become stressed and start to produce nitric oxide. The laser therapy technique blocks the introduction of nitric acid and lets the cells act normal and allow for the natural healing in your body.

At Elite Spine & Sports Care of Fort Lee our therapists offer the use of the LightForce Deep Tissue Laser Therapy device. This form of care is one of the fastest and most effective solutions for pain management available.

When injury occurs, or we have had to endure surgery, we all want painless and effective treatment. Elite Spine & Sports Care of Fort Lee uses Deep Tissue Laser Therapy to treat Bergen County patients with pain caused by these issues. Deep Tissue Laser Therapy can sometimes take the place of medication to treat pain after surgery.

Deep Tissue Laser Therapy is Used For Relief From Many Kinds of Pain

  • Neck, Back or Shoulder Pain
  • Migraines
  • TMJ (Temporomandibular Joint Dysfunction)
  • Sciatica
  • Plantar Fasciitis
  • Arthritis
  • Carpal Tunnel
  • Bursitis
  • Sports Injuries
  • Disc Injuries
  • Soft Tissue Damage

Seek Treatment for Pain through Deep Tissue Laser Therapy

If you are suffering pain after an injury, or have chronic pain because of some other issue, call Elite Spine & Sports Care of Fort Lee today for a consultation regarding Deep Tissue Laser Therapy. Check out our service in this area.  We can be reached at (201) 592-0800, or drop in for a visit at 1622 Parker Ave Ste 2B Fort Lee, NJ

How Does Massage Therapy Work?

How Does Massage Therapy Work? What Conditions Can It Treat?

How Does Massage THerapy Work? Fort Lee NJMassage Therapy is a surprisingly common practice across the medical field. Although the most well-known purpose of a massage is for relaxation and stress relief, it can also be used to treat difficult medical conditions without the use of synthetic and potentially dangerous drugs. Massage Therapy has the potential to be a standalone or complementary therapeutic function to ensure the best medicinal results. Our Fort Lee Massage Therapists are trained to ensure you can get back into the action and feeling better as soon as possible, regardless of your condition.

What Is It?

Massage Therapy is a Soft Tissue Manipulation technique that helps to address and treat muscle fatigue, stress, and pain. However, the benefits don’t end there! Soft Tissue Manipulation helps to increase blood flow due to the pressure and movement experienced during massages. By increasing blood flow, Massage Therapists are able to promote natural healing to specific areas. Natural healing is a way to minimize or eliminate potentially dangerous medications.

What Conditions Does Massage Treat?

  • Low-back pain
  • Range of motion
  • Atrophied muscles
  • Recovery from strenuous workouts
  • Increase joint flexibility
  • Scar tissue and stretch marks
  • Post-op soreness and swelling
  • Spasms and cramping
  • Release endorphins/amino acids, the body’s natural painkiller
  • Migraine pain

Massages can be used in Physical Therapy to reduce pain and swelling as well as increasing range of motion and flexibility. The most important part of Physical Therapy is getting the body back to functioning like it once did. Massage allows Physical Therapists to work in localized areas to increase movement almost instantly!

Major Benefits For Athletes Too!

This method of treatment is commonly used in Physical Therapy for healing purposes following surgery, injury, or chronic pain but it also has major benefits for athletes! Because Massage is designed to help get the body back into motion, a therapy session following a sports injury can help to increase blood flow & range of motion while reducing pain and soreness allowing the athlete to get back in the game as soon as possible!

The Elite Spine & Sports Care of Fort Lee MT Team

The team of Physical Therapy experts at Elite Spine & Sports Care of Fort Lee are ready to help you get back on your feet using Massage. Whether you’re an athlete or recovering from a surgery, the Physical Therapist are trained and certified to help you relieve your pain and increase your movement. Contact the Bergen County Massage Therapists at Elite Spine & Sports Care today to schedule your appointment!

Physical Therapy & Therapeutic Taping in Northern New Jersey

What is Therapeutic Taping?

Fort Lee Therapeutic Taping ServicesThe ultimate goal of physical therapy is to relieve pain and restore you to being healthy and strong after sustaining an injury, or post-surgery. Physical Therapy helps heal joints and muscles so you can return to normal movement and function.  Therapeutic Taping or Kinesiology Taping is just one of several forms of physical therapy. Other types of physical rehabilitation such as massage manipulation and exercise can work alongside Therapeutic Taping.  If you are interested in this form of therapy, you should discuss Therapeutic Taping with your Fort Lee Physical Therapist.

What is Kinesiology Tape?

therapeutic taping in Fort Lee
Elite Spine & Sports Care of Fort Lee

Bright colored tape known as Kinesiology Tape is used in Physical Therapy. Typically, Kinesiology Tape is applied to support tendons, muscles, and joints in the shoulder, back, knees and arms. Standard athletic tape used in rehabilitation of sports injuries limits movement and restricts joints but Kinesiology Tape is flexible and is used to make movement easier while supporting the afflicted joint or muscle.

Why Use Taping in Physical Therapy?

Physical Therapists implement Therapeutic Taping for a variety of reasons.  This form of taping works to relieve pain, aid in movement and restore you to peak performance. It helps with the alignment of joints and aids the sensory nervous system along the path to recovery.  The application of Kinesiology Tape can help your blood flow, and lengthen the effect of other Physical Therapy manipulations.  Outwardly this tape is just pulling on your skin, however, It actually is doing much more than that!  As the tape tugs at your outer skin surface, it is helping the tissue underneath begin to heal with increased blood flow and movement.

When is Therapeutic Taping Used?

Therapeutic Taping, or Kinesiology Taping, is often implemented after surgery or during the treatment of an injury to help decrease recovery time.  It also helps injured athletes who may be having difficulty restoring function to their muscles.  Therapeutic Taping can be used to stop swelling and muscle spasms, and increase blood circulation.

Schedule a Physical Therapy Appointment at Elite Spine & Sports Care Now!

The experienced team at Elite Spine & Sports Care of Fort Lee are trained in the many applications of Physical Therapy and stand ready to address your specific condition. Learn about the many methods of rehabilitation, including the benefits of Therapeutic Taping.  Call (201) 592-0800 to schedule your Therapeutic Taping appointment today.

Your First Physical Therapy Appointment

Preparing For Your First Physical Therapy Appointment | Elite Spine & Sports Care of Fort Lee

Fort-Lee-Physical-Therapy-Elite-Spine-Sports-Care-of-Fort-LeePhysical Therapy is a method of treatment that falls under the rehabilitative portion of healthcare. This treatment method uses strategic, specific-to-the-patient exercises and equipment. Physical Therapy’s main goal is to regain strength and motion following a physical ailment. However, Physical Therapy isn’t just for patients with unexpected physical injuries. This treatment method is used in a wide range of applications such as broken bones, musculoskeletal disorders, arthritis, pre-operation & post-operation readiness, Knee Replacement Surgery, and more.

Physical Therapists evaluate your condition and assess the medical issues you are facing. These trained and licensed professionals can examine your injury or condition and create a balanced, effective Physical Therapy plan aimed to help you get back on your feet. In fact, your first Physical Therapy appointment will be mainly an evaluation.

What To Expect at Your First Physical Therapy Appointment

Your first appointment with a Physical Therapist will be fairly routine. In order to understand your specific injury or disability, the doctor will evaluate your range of motion with several simple exercises such as lifting your arms, walking, and/or balancing. Additionally, your posture, strength, and flexibility will be assessed. By evaluating these simple movements, the Physical Therapist will understand the extent of damage and be able to create a customized Physical Therapy plan to begin the healing process.

What Should You Wear To Your First Physical Therapy Appointment?

Although you shouldn’t expect to have a full workout, you should arrive in comfortable clothing that will allow you to move unrestricted. For example, if you have a knee injury, it would be beneficial to wear shorts or loose sweatpants so your Physical Therapist can evaluate your range of motion without clothing restricting your movement any more than your injury already has. Additionally, it is important to wear comfortable, but supportive shoes as most evaluations will require some walking and balance exercises. By wearing supportive shoes, you’ll be able to perform these simple exercises without risking additional injury.

Ask Questions During Your First Physical Therapy Appointment!

Once your Physical Therapy regimen is created, you and your Physical Therapist should have a team approach to your healing. Working together to achieve the common goal of getting back on your feet and feeling better is the main focus of your Physical Therapist, so make sure to ask lots of questions about the process! By being more involved in your sessions, you will better understand why the doctor choose these exercises, how they will help, and what motions to improve upon.

How Long After Starting Physical Therapy Should You See Improvements?

Due to the wide range of applications for Physical Therapy, it’s impossible to say how many sessions will heal your specific injury or ailment. However, by simply increasing your physical activity and focusing on an injured part of your body, you may begin feeling better after only one or two sessions. Don’t let that steer you away from your Physical Therapy regimen though! Your Physical Therapist is an expert in the field and understands that one session may alleviate pain temporarily, there is still a lot of work to do to properly regain strength, balance, and range of motion.

Physical Therapy at Elite Spine & Sports Care of Fort Lee

Whether you’re ready to schedule your first Physical Therapy appointment, or have further questions about Elite Spine & Sports Care of Fort Lee’s Physical Therapy services, contact us today! Our team of licensed Physical Therapist can work with you to create a Physical Therapy plan that helps relieve pain, increase strength and gets you back to life as quickly as possible!

Cortisone Shots & Physical Therapy

Cortisone Shots & Physical Therapy | Bergen County Physical Therapists

Should You See A Physical Therapist After Cortisone Shot? | Elite Spine

Cortisone, or Corticosteroids, are extremely common in the medical industry. Known for their powerful ability to reduce inflammation, Corticosteroids can be used to treat allergic reactions, osteoarthritis, skin conditions and various joint pains. This powerful medication comes in many forms, such as pills, inhalers, topical solutions, and most commonly, intravenous injection.

A Cortisone Shot is an intravenous or soft-tissue injection administered to help reduce inflammation in a specific area such as the elbow, knee or shoulder. When inflation is reduced, patients typically begin to feel less discomfort and decreased pain for up to several months following the injections. Because of these extended, pain-relieving effects, Cortisone Shots have become a staple in many Pain Management facilities.

 

How Do They Work Together?

 

Many Pain Management physicians understand the importance of following a Cortisone Shot with a Physical Therapy regimen. While the Corticosteroid injection will help reduce inflammation and, in turn, reduce pain for a period of time, there is still the underlying health issue that caused the pain in the first place. Physical Therapy is an active solution for pain that helps to not only relieve pain but to increase range of motion, strength, and stamina. By treating pain in this form, the patient can avoid painful shots and costly medications. 

 

Should I Get Physical Therapy After a Cortisone Shot?

 

It is typically recommended to schedule a Physical Therapy appointment 24-hours after a Cortisone shot. Your Fort Lee Physical Therapist can create a physical therapy plan that fits your specific injury and goals. By following a Physical Therapy plan after receiving a Cortisone Shot, you will be able to extend the pain-relieving effects of the Corticosteroid medication as well as prevent any potential future reoccurrences. 

Your Physical Therapist will work with you to increase your strength in the affected area, building up muscle and increasing blood flow. Starting light, your Physical Therapist may have you do some small, repetitive movements to increase range of motion. By gradually increasing the range of motion, your joints will not only heal but become stronger and less likely to become irritated again! After several sessions, you will regain the painless movement you used to experience.

 

 

Post-Cortisone Shot Physical Therapy at Elite Spine & Sports Care

 

If you’ve recently gotten a Cortisone Shot, or are scheduled to receive one, reach out to our Fort Lee Physical Therapists! Our physicians can help build a physical therapy plan to help you decrease pain, increase range of motion and prolong the effects of the Corticosteroid medication. Contact us today to schedule your Bergen County Physical Therapy appointment. 

 

Rehabilitation After Total Knee Replacement

What To Expect After a Total Knee Replacement | Elite Spine & Sports Care

Timeline of a Total Knee Replacement | Elite Spine & Sports CareYour knees are the largest joints in the body. It’s safe to say that these joints play an irreplaceable role in your mobility! Without healthy-functioning knees, you may struggle to do everyday activities like walking, doing yard work, playing with your kids, and prevent you from exercise. If the condition is severe enough, you may even become bedridden due to knee pain and lack of mobility. Although there are many outpatient treatments for knee pain and limited mobility such as cortisone shots and Physical Therapy, if the pain becomes debilitating enough, you may need to consider a Total Knee Replacement surgery. Because your knees are such an important part of your mobility, doctors have worked hard to perfect the Total Knee Replacement surgery. Today, patients have an average of 85% to a 90% success rate after 10 years!

However, there is much more to the Knee Replacement process than just the surgery itself. In order to fully heal and begin using your new knees, the patient must follow a course of physical therapy, pain management, and post-operation rehabilitation. You may have concerns about what to expect following a Total Knee Replacement, so we’ve put together a list of what the following days and weeks after a TKR surgery will contain and what to expect.

 

 

What Are The First Days After Total Knee Replacement Surgery Like?

On average, patients should expect to spend 3-5 days in the hospital following a total knee replacement. However, you will not be bedridden during your hospital stay! By the time you awake from your surgery, the in-patient physical therapist will be working with you using a machine called the Continuous Passive Motion machine, or CPM. This machine gently moves the leg and knee to prevent scar tissue from building and stiffness from setting in.

The day after your Total Knee Replacement surgery, you can expect to be out of the hospital bed! Although a knee replacement is an intensive surgery, it is important to keep moving and get back into the flow of being active. The in-patient physical therapist will work with you to get you sitting up, out of the hospital bed and walking with assistants such as a walker. Although it is important to become active again, it is also important to take it slow. The in-patient physical therapist will offer several in bed exercises for you to complete between sessions of walking and standing. The focus of the first few days after a Total Knee Replacement is to keep moving, regain strength and balance and begin walking on your own.

 

The First Couple of Weeks After Total Knee Replacement Surgery

Many patients will regain strength and the ability to walk with assistance within the first few days after surgery, while some may require additional time. Depending on your age, weight, activity levels, etc., you may be transferred to a sub-acute rehabilitation center to regain your walking ability.

The focus of the first couple of weeks following Total Knee Replacement surgery is to regain your strength, walking ability and range of motion in your knee. This is achieved using the help of Physical Therapists. Although each patient is different, and their timelines following surgery may differ, Physical Therapy will be an important and necessary aspect of healing correctly.

Many Total Knee Replacement patients are able to regain enough ability to walk with the assistance of a walker or other mobility aid within the first week. This is important as it will allow the patient to travel to and from a Physical Therapy location to begin out-patient Physical Therapy. Elite Spine & Sports Care of Fort Lee offers post-operation Physical Therapy for knee replacement patients!

Three to Six Weeks After Knee Replacement Surgery

After the first few weeks following Total Knee Replacement, regardless of your personal situation, you will be working with an outpatient Physical Therapist who specializes in Knee Replacement Post-Op Rehabilitation like Elite Spine & Sports Care of Fort Lee. By the time you reach this stage of the recovery timeline, you should be able to move with around the use of walking aids such as a walker or a cane. In your outpatient Physical Therapy, you’ll be challenged to increase the range of motion of your new knee and regain strength in your quadriceps, hamstrings, and hip muscles.

Physical Therapy towards the end of the 3-6 week range will become much more strength focused. Your Physical Therapist will teach you a range of exercises to help regain strength and balance in your legs, gradually moving you from walking with assistance to walking and moving freely. Because of this, patients should expect to be moving around without the use of walking aids by the 6th week after surgery.

Pain and discomfort will also be minimized around the 3-6 week period after Total Knee Replacement surgery. Physical Therapy’s focus on the muscles in your legs will be a big part in the elimination of any pain or discomfort. However, it is still recommended to use ice to reduce any pain you may have and swelling.

Seven to Eight Weeks After Knee Replacement Surgery

In the 7th to 8th weeks following your Total Knee Replacement surgery, you should expect to be feeling very little pain and discomfort, increased mobility, and more confidence in walking. Rather than just strength exercises, your post-op Physical Therapist will be adding more balance and movement focused exercises to your treatments. Balance is an important step of the way to fully heal following a knee replacement surgery as it will prevent you from reinjuring yourself following the surgery. By the 8th week after surgery, you should be walking without the use of walking aids and with no discomfort!

 

Final Thoughts on Total Knee Replacement

Your Total Knee Replacement surgery is most likely a heavily researched and planned procedure. Your doctor may be suggesting the surgery due to knee pain or trouble walking. Luckily, the surgery has very high success rates and often leaves the patient with improved mobility and decreased pain. However, each patient is different and may require different exercises to fully recover. The Post-Op Physical Therapists at Elite Spine & Sports Care of Fort Lee understand this and will help you each step of the way. Our full Physical Therapy facility in Fort Lee can help you get back on your feet and moving better than ever before following a Total Knee Replacement surgery!