MarathonPT: 7 Ways To Be Healthier, Stronger, & More Active

MarathonPT: 7 Ways To Be Healthier, Stronger, & More Active

Marathon Monthly April 2020 Physical Therapy

3 EASY STEPS TO HEALTHY KNEES

For many people, knee pain can be a way of life, limiting their ability to climb stairs, squat down to get something off the floor, enjoy long walks, shopping and a host of other daily activities. The knee joint is one of the most complicated joints in the body and has to bear up to 6 times your body weight with running or jumping. This incredible joint has to move over a million times each year and over 80 million times over a lifetime. This is also the reason why things can go wrong, causing injury and pain. Just like taking care of your heart, your joints need attention to maintain a healthy state. Here are easy ways for you to take care of your knees, avoiding arthritis and other joint problems: 1. Stretch your hamstrings, quadriceps and adductor muscles each day. By keeping these muscles flexible, the forces on your knee joints can be balanced, allowing your joint to bend, rotate and for your patella (kneecap) to track properly. 2. Keep the muscles around your hips and knees strong. Especially the gluteals and quadriceps muscles. Studies show that those adults, especially over 55 who have stronger gluteals and quadriceps, tend to have less back pain and more ability to do daily activities. 3. Exercise regularly. While this is good for the whole body, the knees especially need exercise to keep their cartilage healthy.The cartilage does not have much blood supply and requires its nutrition from joint fluid. Most of the joint fluid absorbs into the cartilage only through movement and compression of the knee. Therefore, it is important to do weight bearing exercise such as walking, running and other sports. However, if you have arthritis, it is advised to do less impact activities such as biking, elliptical machines, aquatic exercises, etc. Having a regular Physical Therapy checkup ensures that your joints are working at their peak performance. In addition, any problems will be discovered early, preventing the onset of arthritis and joint injury. If you do have arthritis or have had surgery, then a regular Physical Therapy check up is especially important. If your attention is on that sore knee, then it is

time you called us for a free knee joint analysis. Talk to one of our expert physical therapists today and see how life can be with freely moving knees. If you suffer from back pain, or would just like to move better than you used to, call Marathon Physical Therapy today to learn more about how Physical Therapy can help you LIVE LIFE Pain-free!

TOP WAYS YOU CAN DAMAGE YOUR KNEES 1. Ignoring Knee Pain 2. Obesity 3. Not Following Through With Rehab 4. Neglecting ACL 5. Overworking Knees 6. Not Exercising 7. Wearing The Wrong Shoes 8. Not Stretching After A Workout

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7 Tips You Can Do On Your Own

Physical therapy treatments can help improve your health, but they only work if you apply healthy lifestyle choices in your everyday life, as well. Some tips you can do on your own to become healthier, stronger, and more active include: 1. Taking care of aches and pains. Don’t let these long-term problems linger. Contact Marathon Physical Therapy for professional help. 2. Limiting your sitting. Get up every 30 minutes to walk around at work and home. 3. Getting out and moving. Exercise regularly, even if it’s just taking a short walk every day. 4. Maintaining a nutritious diet and controlling portion. Make sure your food intake is nutritious and portioned. By chewing your food thoroughly, you won’t feel as if you have to eat as much. 5. Drinking more water. Water keeps your body systems functioning at an optimum level. 6. Breathing! Work on your deep breathing in order to increase your oxygen intake and get your lymphatic system moving. 7. Getting enough sleep. Sleep at least 8 hours a day. It is best to get into a routine where you are going to bed and waking up on a regular cycle. This helps your endocrine system.

ContactMarathonPhysicalTherapytoday! Areyou lookingforassistance with increasing your health, strength, and physical activity? Our team at Marathon Physical Therapy would love to help you live your highest quality of life. Contact us today to begin your new chapter toward becoming a healthier you!

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  Exercise Essential Stretches Hips & Knees

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    IT BAND - STRETCH - SIDELYING Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg.   

   



      

 



   

   



 



  







 

 





 

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Patient Success Story

Keeping your Health In Mind Marathon Physical Therapy is taking precautionary steps Marathon Physical Therapy is committed to the health and wellbeing of you and your child. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after every session, we are asking ourclientsandstaff towashorsanitize theirhands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. To do your part to prevent the spread of this contagious disease, we ask parents that if you or your child is demonstrating symptoms of coronavirus— coughing, sneezing or fever— please stay home. Additionally, if you or your child has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support.

“I started PT back in Oct 2019 and it has been a wonderful progress. I could hardly walk back then; now I am able to take short walks and be more active. I followed the program to the best of my ability and I was under the care and guidance of Abigail (who was a true professional). She is extremely knowledged and conveys her message in a very positive and encouraging way. In the same manner, Joe is a real trooper. He is attentive to every need and guided me to reach my goal. Congratulations to all the staff, who is very accommodating as well.” - Roxanne G. from Great Neck, NY (December 2019) “Now I Am Able To Take Short Walks And Be More Active!”

REDUCE YOUR RISK OF INFECTION:

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Healthy Recipe Juicy Baked Chicken Breast

INGREDIENTS • 4 (7-8 oz) boneless, skinless chicken breasts • 2 tsp olive oil

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AVOIDTOUCHING YOURFACEWITH YOURHANDS

SNEEZE&COUGH INTOTISSUES& DISPOSEQUICKLY

• 3 tbsp brown sugar • 1 tbsp chili powder • 1 tsp parsley flakes • 1/2 tsp salt • 1/2 tsp black pepper

• 1/2 tsp garlic powder • 1/2 tsp onion powder • 1/2 tsp cumin

DIRECTIONS Pre heat oven to 425 degrees F. Line a baking sheet with foil and spray with non-stick spray. Place the chicken breasts between two sheets of parchment paper and pound to an even thickness. Drizzle both sides of chicken with olive oil. Combine seasonings and sprinkle generously over both sides of the chicken breasts. Bake for 20 minutes. Remove from oven and cover loosely with foil for 5 minutes before slicing.

AVOIDHUGSOR SHAKINGHANDS

DONOTTOUCH MUCUOUSWITH FINGERS

KEEPDISTANCEFROM THOSE INFECTED

Take Care & Remain Safe & Healthy!

Source: iwashyoudry.com/oven-baked-chicken-breast-recipe/

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Marathon Physical Therapy

www.marathonptny.com Tel: (516) 487-9810 Fax: (516) 773-7315

The Expert Care You Need and Deserve

556B MIDDLE NECK RD GREAT NECK, NY 11023

Interested in Telemedicine? Contact us at 516-487-9810

Page1:3EasyStepsToHealthyKnees Page2:7TipsYouCanDoOnYourOwn •ExerciseEssential •SudokuPuzzle Page3:Healthy Recipe •PatientSuccessStory •It’sTimeForAFreeLaserSession Page4:Telehealth: Serving Patients in These Troubling Times INSIDE

TELEHEALTH: SERVING PATIENTS IN THESE TROUBLING TIMES Hi there, We all at Marathon Physical Therapy hope that you and your family are doing okay through this very difficult and unpredictable time. We hope that everyone is healthy and safe. Please see our tips for COVID-19 prevention and common signs and symptoms to watch out for below.* Please know that we are thinking of you. We know that social distancing can be a very tough thing. Please try and do things out of the norm to help keep yourselves engaged and prevent boredom at home. Some suggestions include puzzles, book reading, meditation using an app on your phone, coloring, board games, collaging, cooking/baking, writing, etc. This could also be a good time to catch up on home projects. Please note that as of now, we had to make the difficult decision to shut our doors and temporarily close our office. We have done so to ensure the safety of our patients and staff. However, even though we are closed, we still want you to know that we are here for you. We understand that you still need our services and have started offering Telehealth and expanding our at home physical therapy service. We encourage you to let us know if you are interested in either option. What is Telehealth? Telehealth is a live physical therapy visit over the phone with a video setting. I will be able to see and you and you will be able to see me. I can still assess your mobility and determine what the cause of your pain is, and then to teach you how you can take care of it at home.

The two most important things for us at Marathon Physical Therapy are: 1. To make sure that your current problem does not get worse, and 2. That you are not in severe pain The approximate time for a Telehealth visit can range from 5 minutes to 1 hour. You will need either your smartphone or your computer, and an open area in your home. The cost of it depends on whether or not your insurance will cover it. We will do our best to provide you with that information since most of the insurances are updating their coverage policies in the aftermath of the COVID-19 outbreak. What conditions can Telehealth help with?

• Fibromyalgia • Knee pain • Shoulder pain • Neck pain • Ankle/foot pain • Balance difficulties

• Arthritis pain • Back pain • Headaches/migraines • Post-surgical rehab • Sports injuries

If you are doing okay in the meantime and would like a “check in” call from one of our physical therapists, that is okay too. We are here for you. The last thing we want is to abandon you and your care because of what is going on in the world. If you need any home exercises updated, please let us know. We would be happy to do so. Please also reach out to us if you have any questions. In summary, you can reach out to us anytime to: Say “hi”, ask any questions, request home exercises, request at home physical therapy, or request telehealth services. Above all, we hope that you are staying at home and keeping yourself healthy. We will all get through this together. Kind Regards, Dr. Negin & The Marathon Physical Therapy Team

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