Need a Little Help Getting Active? Try Physical Therapy

You know that regular exercise is crucial to living a healthy lifestyle. The CDC recommends adults aim for 150 minutes of moderate activity a week–about 22 minutes a day, so you don’t have to toil away in the gym for hours. But hitting those numbers can still be a challenge, especially if you struggle with persistent pain or limited mobility.

That’s where physical therapy at Pelham Physical Medicine Diagnostic & Treatment Center comes in. We’re movement experts who understand all the impairments in your musculoskeletal system that can keep you from living the active, healthy lifestyle you crave. From pain management to maximizing your athletic performance, we’ll help you meet your exercise goals.

Here are just a few of the ways we can help you get healthier. Ready to get started? Call our clinic today!

Patient Success Story

“I’m so glad that I found Pelham Physical Medicine and started working with John and the rest of the staff! I came in with severe tendinitis in my hand, so severe that even breathing on my fingers was incredibly painful. As a full time fencer, this was a huge setback for me, so I searched for a PT. Everyone was lovely, helpful and supportive, and my hand made a fantastic recovery. I can go back to fencing regularly and without pain in the span of a month, which was far faster than I anticipated considering the severity of the injury! I couldn’t have done it without you all, thank you so much for all your support and kindness! I used to work for a PT, and if anyone is looking for a great place to rehabilitate, check out Pelham Physical Medicine!”

– Alyssa P.

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We Can Reduce Pain and Restore Mobility

Many orthopedic conditions and injuries can make regular exercise feel difficult (if not impossible).  Osteoarthritis, herniated discs, tennis elbow–all can make you feel like it’s easier just to sit this one out. In reality, though, all these conditions (and others) benefit from regular exercise.

Dealing with persistent pain or limited mobility? Our physical therapists offer several options for pain relief, including several manual therapy techniques, such as soft tissue manipulation, joint mobilization, or myofascial release. We use these techniques as the first step in preparing your body for regular movement.

We’ll also show you targeted, tailored exercises to reduce pain in the affected area. Joint pain often stems from muscular imbalances or postural impairments that stress the impacted joint, leading to discomfort and setting you up for more serious injuries. Strength training will help reduce your pain and get you moving again.

We Can Let You Know If You’re At Risk for an Injury

Did you know you don’t have to wait until you’re in pain to visit the team at Pelham Physical Medicine Diagnostic & Treatment Center? We’re in the business of preventing injuries, not just treating them–and we can help you enter into a new workout plan without fear!

Our comprehensive physical evaluations test the following:

• Pain Relief: The primary goal of physical therapy is to reduce your pain and discomfort. With targeted exercises and techniques, many people experience significant relief.
• Improved Mobility: You’ll likely notice improved neck mobility as you progress through your therapy. This means you can turn your head more easily and without pain.
• Better Quality of Life: Neck pain can limit your daily activities. Physical therapy can help you regain your ability to do things you love, like gardening, playing sports, or even just enjoying a pain-free night’s sleep.
• Preventing Recurrence: Our physical therapists don’t just treat the symptoms; they also work on preventing future episodes of neck pain. By learning better habits and exercises, you can reduce the chances of neck pain returning.

Our team stays up-to-date on the most advanced treatments and will adjust your program as needed. We will give you the tools to resolve your current episode of pain so you can get back to doing what you love!

What to Expect During Physical Therapy

On your first visit, your physical therapist will conduct a thorough evaluation. They will ask about your medical history, assess your range of motion, and discuss your pain symptoms.

Once they have a clear picture, they will create a personalized plan for your recovery. This plan will include specific exercises and techniques tailored to your condition. You’ll work closely with your therapist, who will monitor your progress and adjust as needed.

Here are some of the benefits you can expect from physical therapy for neck pain:

• Muscle strength and endurance
• Overall mobility
• Biomechanics, which looks at how your body’s systems work together to get you moving
• Balance and fall risk
• Posture
• Walking patterns
• Functional movements that you might perform for work, hobbies, or recreation

During the screens, we’ll look for potential impairments that might cause injuries down the line and suggest corrections to address them–before they become a problem.

For example, let’s say that you want to take up running after some time away. During your assessment, we noticed that you tend to bend forward at the waist when jogging. This habit means that every time your foot hits the ground, you cause more impact in your feet than necessary, which could, eventually, lead to an injury. 

By catching the form mistake now–and working with our physical therapists to correct it–you lower your chances of suffering a knee injury (which could prevent you from exercising altogether).

We Can Help You Exercise with Confidence

Starting a new exercise program for the first time–or restarting one after some time away–can be deeply intimidating. You don’t know which exercises you should do. You have no idea if you’re performing movements correctly. You’re not even sure what types of exercise you would enjoy.

Our physical therapists can help with all these concerns and more. We can suggest an exercise program that suits your abilities, interests, and goals and work with you one-on-one to guide you through any unfamiliar movements or equipment. We can also suggest movement or activity modifications if something’s too difficult and offer reassurance that even small changes can have a big impact.

Our team doesn’t just help beginners, either. As you progress, you may find yourself plateauing or struggling with certain aspects of your performance. Our therapists can get to the bottom of things and develop a performance improvement plan so you can see the results you’re looking for.

Intimidated by the Gym? Try These 3 Tips 

While some people struggle to exercise regularly due to pain or busy schedules, many more find themselves holding back for one simple reason: going to the gym is intimidating.

At Pelham Physical Medicine Diagnostic & Treatment Center, we strive to create a welcoming, inclusive environment for all our patients. But we also understand that going to a physical therapy clinic is quite different from going to a gym, where you often have little to no guidance about etiquette, exercise equipment, and more.

Fortunately, our physical therapists can offer a few simple tips for overcoming gym intimidation:

Gym intimidation is a genuine phenomenon–and the team at Pelham Physical Medicine Diagnostic & Treatment Center is here to help combat it! Call us today to learn more.

Recipe of the Month: Buffalo Cauliflower Lettuce Wraps

Ingredients:

• 16 oz. cauliflower florets
• 2 Tbsp. olive oil
• ⅓ cup buffalo sauce
• 8 large lettuce leaves
• 1 stalk celery chopped
• ½ cup matchstick carrots
• ¼ cup blue cheese crumbles

Instructions:

1. Preheat oven to 450F.
2. Toss cauliflower in oil. Spread evenly on parchment-lined baking sheet and bake 15-20 minutes, flipping midway, until tender.
3. Drizzle buffalo sauce onto cauliflower and toss to coat well. Return pan to oven and bake additional 5 minutes.
4. Fill lettuce cups with buffalo cauliflower and top with carrots, celery and blue cheese.