physical therapists
Knees can see forces from 2 up to 5 times your body weight with physical activity. By losing 10 pounds you can take 30 pounds of force off your knees.

Make time for stretching in your exercise routine. A dynamic stretch before, like trunk twists or gently bouncing on your toes before activities and static stretches holding the muscles on stretch for 20 seconds, is a good plan. The stretching prepares your body for activity and helps you maintain proper range of motion.

To help prevent aggravating symptoms of carpal tunnel syndrome while on the computer, be sure shoulders rest comfortably at your side, elbows are bent to 90 degrees keeping forearms parallel to the floor and wrists are in a neutral or straight position.

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Post-Holiday Stress Tips



Sun, Jan 10th, 2010

The holidays may be over, but the physical results can linger.  Back pain resulting from dragging the holiday tree in and out of the house; stress and poor sleep following a household filled with guests; or stiff neck muscles and headaches from endless holiday preparations are all common symptoms in the early winter months.  In addition, neck and back strain from shoveling snow, scraping ice and injuries from slipping on slippery surfaces can make this time of year physically challenging.

"Try and carve out time each day for relaxation. Dim the lights and practice deep breathing techniques, take a warm bath or relaxing shower, gently stretch tired and sore muscles or take a stress relieving walk," explains Chuck Giordano, owner and director of Ridgefield Physical Therapy.  "If you are shoveling snow, start slowly and allow your body time to warm up.  Bend at your knees and lift with your legs.  Try and maintain a good posture position by keeping your back straight, and move only small piles of snow, plus take frequent breaks," he adds.

If you do encounter pain from too much stress, strain or a fall, Giordano suggests managing it on your own through rest and applying ice to areas that are swollen for the first 24-48 hours after an injury. He advises the use of heat for injuries that are not swollen or infected after 48 hours from the time of injury. If pain lasts more than 48 hours he recommends seeking medical attention to evaluate the extent of the injury. "Sometimes people walk around with serious injuries for a long time, and as a result, they take much longer to heal or do even further damage," he explains.

One of the fastest ways to relieve stress, as well as release tight or stiff muscles is massage.  "Massage helps increase blood flow, break up muscle spasm and flush toxic waste products from achy soft tissue, which promotes recovery and often also results in an improved night's sleep.

Ridgefield Physical Therapy provides expert massage therapy from highly skilled, licensed massage therapists who are an integral part of the center's medical team.  Stress-reducing massage therapy in a professional and relaxing environment is available on a one-time or a discounted multiple-visit basis.

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