Category: Healing

High Stress? Here’s How to Exercise

Posted 30 July 2018 by prehab

exercise-jog-jogging-1199590In this day and age, many of us experience a high level of stress. Short-term stress can help us achieve goals and stay motivated. However, our society is seeing a large increase in chronic stress levels, which play a negative role in our personal health.  When we experience chronic stress, our sympathetic nervous system is consistently activated and we go into “fight or flight” mode. Cortisol pumps through our bodies in order to better prepare us to run. Our nutrient absorption is compromised, as blood flow goes from our digestive organs to our muscles, literally preparing us to run from danger.  Of course this is not our brain’s intent, but our bodies don’t know the difference between active, physical danger and mental and emotional stress.

Cortisol abundance is actually one of the biggest challenges for people who are trying to lose weight. Do you exercise regularly and still have “stubborn” belly fat?  Oftentimes, we see patients who are active, love doing cardio multiple times a week, have high-stress jobs, eat healthily, and still have weight to lose around the middle. These same people often have some level of inflammation throughout their bodies.  For these patients, a fast-paced life often feels right–it is how they feel they are wired and they are often reaching amazing goals in their lives. However, we must all remember that constant stimulation (both physical and mental) increases cortisol surges which play a key role in weight and inflammation.  Phew! How do we balance out without compromising our obligations and achievements?

The answer is multifaceted. However, changing your exercise routine is a wonderful place to start. We like this article from The Poliquin Group, highlighting possibilities for some weight bearing and light cardio, plus the addition of yoga, acupuncture, meditation, or other practices that slow down the sympathetic nervous system.  If you are struggling with stress management and weight issues, feel free to reach out to us too. We have a full team of wellness practitioners at Prehab who specialize in creating health and lifestyle plans that meet you where you are, to elevate you to the optimal health we know you can achieve.

 

By Caitlin Goldie, Certified Holistic Health Coach

 

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Foam Rolling

Posted 2 July 2018 by prehab

foamroller-itb-1000x636-1505324162

If you’ve been to our wellness clinic on the Upper East Side, you’ve probably seen our foam rollers—(you know, those long cylindrical pieces of foam that somewhat resemble rolling-pins for baking). Well, they actually serve a similar function for our bodies….ok, hear me out: when you put your weight on them and roll them along your muscles, they serve a variety of purposes, including a sort of self-massage that can be highly relaxing. So what exactly is this foam rolling-pin doing to our bodies? A big component is myofascial release. Fascia is a system of collagen fibers that surround our muscles, nerves, and organs. When we exercise or if we have old injuries, the fascia can become sore and restricted, causing discomfort and increasing our risk for injury. Foam rolling over tight areas can help release the fascia and helps allow it to repair. Think swifter recovery and heightened detoxification abilities. Be careful not to push it too hard, as foam rolling can be painful depending on how tight you are. Test the waters a bit and don’t dwell for too long on painful spots. You may need to work your way up to certain areas that are too tight. If you have an injury, ask your physical therapist if foam rolling is right for you. Feel free to ask us any questions you may have regarding foam rolling. We’d love to help clear up any confusion and demonstrate proper technique!

Here are some other great benefits of foam rolling:

  • Reduction of cellulite
  • Stimulation of lymphatic system/better immune system
  • Stimulation of circulation
  • Stress reduction/lower cortisol levels
  • Increased flexibility and range of motion
  • Faster recovery from exercise
  • Injury prevention

Check out this article from Dr. Axe to read more in-depth about the benefits and techniques of foam rolling:  https://draxe.com/foam-roller-exercises/

Posted in Everyday Prevention,Healing,Lifestyle | Leave a reply

Meditation? Yes, It’s Good For Almost Everything!

Posted 11 June 2018 by prehab

What do you think of when you hear the word: “meditation?”blog post

Until recently, I thought of meditation as sitting, legs crossed on a pillow on the ground and staring calmly at a wall for 30 minutes or more. My image of meditation was boring and frankly, seemed impossible to get into. However, with all the recent hype about meditation within the wellness community, I decided to give it a try. I now use an app on my phone called “Headspace”…. and I love it. You can download this or other apps (there are so many!) and test it out free of charge. The apps provide what is called a “guided meditation,” meaning a calm voice explains the principles of meditation and reminds you to pay attention to your breath. You can select the level of meditation you are comfortable with from Beginner to Advanced. Rest assured that you will not be overwhelmed as a beginner—it’s easy to start for a handful of minutes! What I’m learning is that the key to meditation is not necessarily the amount of time you spend, rather it’s your consistency with it. I started with a daily 3-minute session and gradually worked my way up to 5 minutes a day. Personally, I change the time of day based on my schedule, but some people find a consistent meditation schedule to be helpful in holding them accountable. I promise you, you can carve out 3 minutes a day to help your body and mind. And with all the AMAZING, scientifically-proven benefits listed in the article from “Live and Dare” below, why not give it a try? Check this article out!

https://liveanddare.com/benefits-of-meditation/

Posted in Everyday Prevention,Healing,Lifestyle | Leave a reply

ACL Prehab Program Decreases Injury Rates and Improves Hip/Knee Biomechanics

Posted 24 May 2018 by prehab

The anterior cruciate ligament, or ACL is a ligament in the knee joint, which supports the knee during jumping, landing and cutting tasks that are common in most sports. It is estimated that 100,000-250,000 ACL injuries occur each year in the United States frequently leading to reconstructive surgeries and 6 months to 1 year of rehabilitation to get back to sport.

So, why rehab when you can Prehab?

Research in the field of preventative programs has demonstrated a reduction of ACL injuries in female athletes by 74%. Female athletes are 2-10 times more likely to sustain an ACL injury as opposed to their male counterparts. This statistic is most evident in the 2017-2018 Notre Dame Female Basketball Team, which has lost four athletes to ACL injuries this season.

A recent 2017 study by Pollard et al in The Orthopaedic Journal of Sports Medicine demonstrated an improvement of Hip and Knee mechanics of female soccer players with participation in the Prevent Injury and Enhance Performance (PEP) Program, which was developed by the Santa Monica Orthopaedic and Sports Medicine Research Foundation. This study demonstrated improved use of hip musculature during landing tasks, which protects the ACL instead of relying on ligamentous support and quadriceps extensor moments, which have been associated with ACL injury. Enhancing athlete performance and decreasing ACL injuries can be the difference between a mediocre season and a championship run. Coaches and trainers at all levels of sports across the country are now incorporating Prehab programs for their athletes.

Could your athletes gain a competitive edge this season with a comprehensive performance enhancement and injury prevention program?

Stay tuned for more information about our ACL Prehab and Perform Program, which incorporates evidence-based PEP Program with the standardized Selective Functional Movement Assessment (SFMA) for a customized approach to athlete performance enhancement and ACL injury prevention.athlete-ball-fight-2209

For a free Prehab report of 7 secrets to stop knee pain follow the link below:

Knee Pain

Check out the links below for more details about the study and statistics mentioned in this post:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5593213/
https://www.functionalmovement.com/system/sfma
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5505503/
https://www.swishappeal.com/2018/1/2/16841802/lili-thompson-notre-dame-injures-knee-acc-ncaaw

By Dr. Arsen Virobyan, DPT

Posted in Everyday Prevention,Healing,Lifestyle,Sports Injury Prevention | Leave a reply

L-Theanine: One of the Best Reasons To Drink Green Tea

Posted 19 April 2018 by prehab

We’ve all heard that drinking Green Tea is good for us. Probably, we’ve heard that it is a good source of anti-oxidants and has a low-caffeine level that still gives us energy. However, did you know about the highly valuable, calming amino acid, L-theanine that green tea holds? L-theanine promotes alpha-wave brain production, causing us to have a similar brain activity to that which we experience after a meditation session. Basically, L-theanine changes our brain waves enough to improve cognitive function and create a sense of open-minded calm. Preliminary studies show promise that L-theanine can help prevent and treat Alzheimer’s disease, anxiety, schizophrenia, sleep troubles, and more.  Get your L-theanine from green tea or matcha tea. Read more in this fascinating article by Klara Mudge:

https://www.mindbodygreen.com/articles/l-theanine-everything-you-need-to-know-about-this-plant-based-powerhouse

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K-Laser: FAST & EFFECTIVE

Posted 21 March 2018 by prehab

pic-boostA Class IV Therapy Laser Used to Maximize The Primary Effects of Laser Therapy

At Prehab we are into the latest and most progressive technology to promote healing at the fastest rate. Lasers were theorized by Albert Einstein in 1916 and created by Theodore Maiman in 1960 and today have been adopted by top tier health care providers to “produce impressive clinical results”. Approved by the FDA in 2002, the Class IV laser has been proven to help with relief of muscle and joint aches, pain and stiffness, reduce muscle spasms, and relief of pain and stiffness associated with arthritis. HOW? The simple explanation is that the light promotes physiological changes at the cellular level that stimulates the healing process. The Class IV laser is painless and involves nothing but relaxation. Generally, we recommend about 6 treatments in order to stimulate the body’s natural ability to heal. Read more about benefits of the Class IV K-Laser by visiting the link below..

http://www.k-laser.com/docs/default-source/downloads-med-professional/K-Laser_Scientific_Report_For_Medical_Professionals.pdf?sfvrsn=6

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