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Keep Up Your Prehab Online!

Posted 17 March 2020 by prehab

The world has changed dramatically in the last week and a half, and at Prehab we are changing with it to make sure no one misses out on the care they need.  Here are three ways we are continuing to serve our community:

  1. Virtual Visits – Continue receiving your private, one-on-one care with your Prehab Specialist via live video.  Call 212-717-8330 or email to schedule an appointment and we will set you up.
  2. Pilates + Yoga Classes – Join Laura and Annie for Pilates and yoga for all levels!  Email us if you are interested so we can give you the access code to get into your class.
  3. FREE YouTube Videos – In addition to the videos we already have, we’ll be adding more free content, including stress relieving meditations, to keep your body moving and your stress level down.

Payment is as easy as finding Prehab on Venmo @Prehab-USA or just calling us with your payment information if you’re not on Venmo.

Stay safe, stay healthy, and stay strong with Prehab!

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3 Ways to Boost Your Immunity with Physical Activity!

Posted 11 March 2020 by prehab

Now more than ever we need ways to stay healthy and strong during our current global situation. Knowledge is power, so the more you know the better you are to be equipped for boosting your bodies defenses.

Preemptive physical activity has been shown to flush bacteria out of the lungs and airways. Here is a great way to Prehab yourself now to give your body the boost it needs to combat whatever it may endure.

1). WALKING. The benefits of a brisk thirty minute walk will increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.

2). LIGHT RUNNING. Light running actually boosts our bodies natural immune system by circulating the bodies protective cells faster. A light mile run at a conversational pace will do the body good.

3) HIKING. Not only does hiking have the same benefits as the above mentioned exercises, but hiking also forces you outdoors, breathing fresh air, while boosting serotonin. When you mentally feel good, you physically feel good. It will give you a moment in nature away from the news, social media, and all the other outlets that can send your anxiety levels soaring.

Your mental health can directly affect your immune system, so finding ways to release stress will go far in helping your body fight off virus and disease.

At Prehab, we are here to help you find ways to boost your defenses. Call us and set up an appointment for a discovery visit and let us get you to your healthiest self.

Stay Strong, Stay Healthy!

 

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Strengthen Your Transverse Abdominis for Power at Prehab!

Posted 3 March 2020 by prehab

Have you ever heard of your transverse abdominis?  If you haven’t taken an anatomy class lately, chances are you haven’t.  At the gym or in a fitness class, we hear a lot about our abs and are told of the importance of strengthening our core, but it doesn’t usually get much more specific.

Prehab’s Pilates classes – both on the reformer and on the mat – are incredible full body strength training workouts, but the focus always comes back to the transverse abdominis.  This is the deepest layer of our core muscles, underneath the rectus abdominis (what you see when admiring someone’s 6 pack) and obliques.

The transverse wraps around our waistline like a corset and helps to stabilize and protect the lower back.  These are also the core muscles to fire up when the race gets tough to help you maintain an upright and solid form, and provides the inner basis for strength underneath that coveted 6-pack.

The transverse needs more than your typical crunches and sit-ups to get stronger.  That’s why we’re partnering with USATF and our resident mat Pilates and Run Ambassador Laura Frye for a FREE workshop tonight, Tuesday, March 3rd to offer training for runners, coaches, and anyone looking to get stronger.  Come join us, or schedule a Pilates Reformer or Mat Pilates private today!

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Air Relax Recovery Boots

Posted 25 February 2020 by prehab

February is a great time for self-love and self-care – that’s why our special this month is a 2-for-1 Massage!

However, if you don’t have a whole hour to devote to receiving the benefits of massage, the perfect half-hour alternative is a treatment in our Air Relax Recovery Boots!

Just a half hour in these boots, which zip on your legs like sleeves, are excellent for improving your blood circulation, flushing out lactic acid, promoting movement of lymphatic fluid, and reducing overall soreness, tiredness, and achiness in the legs.  It’s great whether you’re recovering from a workout or just want some love for your legs!

You can purchase a single session to try it out, or buy more and save more!

And don’t forget to take advantage of our February Special – buy one Sports Massage or Thai Yoga Massage and get one free!

Let us help you treat yourself!

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Thai Yoga Massage at Prehab!

Posted 18 February 2020 by prehab

Raise your hand if you could use a massage.

Raise your hand if you could really use a good full body stretch…but you wish you didn’t have to do it yourself.

Raise it higher if you’ve ever heard of Thai Yoga Massage!

I remember very clearly many years ago, searching for places where I might get my yoga teacher training certification, stumbling across an advertisement for it.  My curiosity piqued, I immediately thought, “I love all three of those words!” and signed myself up to learn more.

Thai Yoga Massage (TYM) is an amazing way to experience the openness of yoga and the total surrender and relaxation of a massage.  The recipient (you) allows the practitioner (me) to guide their body into a yogic sequence of gentle stretching and massage.  With almost no physical effort on your part you are guided into a yogic state of relaxation and bliss (my husband calls it “bliss on tap!”).

The best way to fully understand and appreciate what TYM really is, I think, is to experience it.  It’s not a traditional massage – you’re not on a table, you’re fully clothed, and most importantly…you don’t stay in one position the whole time.  You start in a seated position and the practitioner moves your body for you.  Some poses are relatively still and simple and others are more dynamic.  However, no matter how pretzel-like a pose may appear, you are not required to practice yoga or to even be athletic or flexible to receive a massage.  Your body will never be forced to to move past its natural range of motion or flexibility.

Now is the perfect time to book – for the month of February, we’re spreading the love with our Buy One, Get One Massage Special – which applies to not only TYM but also sports massage and lymphatic drainage massage.

Still have questions?  Shoot us an email, call us up, or better yet – come by and chat with me about it!  Who knows, I may even have the chance to offer you a free sample…

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5 Ways to Get Through the February Fitness Slump

Posted 11 February 2020 by prehab

February – it’s the month of love and chocolate, but also the month of losing momentum from our January fitness goals. Let’s face it, the newness of a brand new year has worn off, the weather is a roller coaster with more cold days than not, and all we really want to do is curl up and watch Netflix (nothing wrong with that, but too much of a good thing. . .)

Below are some of my go-to ways for keeping the fitness slump at bay and keeping your motivation up!

GET AN ACCOUTABILI-BUDDY!

 The road to your goals is never walked alone. A fitness buddy, a running pal, a workout wife, is exactly what you may need to keep you accountable in these grey months. The thought of waking up for a 5 mile run when it’s cold out never sounds appealing –  BUT when your friend meets you and promises coffee after, it becomes a lot more desirable.

MOVE AND KEEP MOVING!

 I wear a Garmin and without fail, it will tell me to move every hour. It will also tell me to move an hour after running a marathon. . .thanks Garmin! What I have recently started to doing is the old “drop and give me 10” game. Every time my Garmin tells me to move, I pick a standing exercise to perform 10 times. For example, ten squats, ten star jumps, ten lunges, ten pushups, etc. By the end of the day, I’ve gotten a full gym workout in.  If you don’t have a Garmin, just set an alarm on your phone!

DRINK WATER!

 Sometimes our lack of motivation comes from dehydration which puts our body into a state of lethargy. So DRINK UP!!

NEW WORKOUT CLOTHES!

 I know it sounds crazy, but honestly a new fresh workout outfit can boost your confidence, give you a reason to get to the gym and trick the brain into wanting to work out in it! Trust me, new 7/8 leggings can be exactly what you need to hit the elliptical .

SAVE YOUR PODCAST!

 One of my favorite podcasts to listen to is the GO FIND YOUR AWESOME podcast with Coach Heather Jergensen and awesome athlete Jen Sorenson. However, I save these podcasts until my runs and I don’t allow myself to listen to it unless I’m on the run. This helps me lace up and get out the door, knowing I get to catch up with friends and listen to their words of wisdom. So find your favorite podcast and save it for your workout.

There are loads of way to motivate through these winter months and loads of resources to help you get through a fitness slump. Most importantly listen to your body and be kind. Winter, in and of itself, is a time for inner reflection and recovery after the harvest seasons. Don’t worry, Spring will be here and you will emerge a beautiful strong butterfly soon enough.

 

-Laura Frye-

Prehab Running Ambassador

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Heal Faster with K-Laser Treatment

Posted 5 February 2020 by prehab

One of our favorite healing tools at Prehab is the Class IV K-Laser.  Laser treatment is pain-free, side-effect free, and proven to help treat and heal a wide variety of injuries.

High power laser therapy painlessly penetrates into the body to stimulate healthy cell growth in soft tissue, ligaments, cartilage, and even nerves.  Just as standing in sunshine produces a photochemical reaction in the body by converting the light into Vitamin D, the infrared and near infrared light of the K-Laser create a photochemical reaction that increases the speed of tissue repair, increases the production of healthy blood cells, reduces inflammation, and as a result, reduces pain.

Although the laser light is powerful enough that you must wear protective glasses during the treatment (it will damage the retina if viewed with the naked eye), the laser treatment itself is painless.  Some patients report feeling warmth, some feel nothing at all.

Results are usually felt right away, particularly if the injury is acute and you receive multiple laser sessions in the space of a week.  We use the K-Laser to treat everything from chronic pain from a torn labrum in the hip or shoulder, plantar fasciitis, “Runner’s Knee,” back pain of all varieties, and even pain and inflammation from sprained joints and broken bones.

Click here to try out your first laser session, or click here to purchase a package of 6 sessions at a discounted rate.  More questions about laser or what we do at Prehab?  Give us a call at 212-717-8330 or email prevent@prehab.com.

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Run for Life with Prehab

Posted 28 January 2020 by prehab

Runners and athletes – has this ever happened to you?

You find yourself in a doctor’s office after dealing with an injury or suspected injury, only to leave having been told that the solution to your problem is to stop running. Maybe for a short amount of time, but often the prescription is to stop running forever. Running is accused of being “bad for the knees” (which studies have proven is untrue), too high-impact for most people, and worse.

I know in my own experience with injury, I’ve been told by a multitude of doctors, usually in a very offhand manner, that maybe I should just give up running.  Most of the time, the doctors giving this advice are not and have not been runners, and have no idea the emotional impact of those words.

To so many runners, it’s more than just a workout or a hobby – it’s our identity, our anti-depressant, sometimes even a crucial part of our identity.  And while there certainly are some times where time off is medically necessary for a number of reasons, at Prehab, we make it our mission to help you return to the activity you love – whether it’s running, golf, or being able to keep up with the kids in your life.

When I started working at Prehab, I hadn’t run in eight months due to a torn labrum in my hip.  The prognoses I got from the doctors I saw varied wildly, leaving me feeling hopeless, confused, and like I might never run without pain again.

Within just three months under the care of the Prehab team, I not only went on my first pain-free run in nearly a year, but started finally regaining pain-free range of motion in my hip.

The attitude of the specialists at Prehab was just as if not more important than the treatment they gave me.  No one here ever doubted that I’d run again, or that I’d accomplish my ultimate goal of finishing the 2019 NYC Marathon – which I did, an experience of a lifetime that I can’t even put in to words.

Often the problem isn’t running itself – it’s various imbalances, weaknesses, or issues with running form that can lead to those injuries.  A Prehab Running Analysis can give you all the information about your body and running gait you could ever need to keep yourself strong for the long run.

If you’ve ever been told to stop running, come and see us!  We also provide comprehensive Injury Prevention Assessments, Athletic Training, K-Laser Treatment, Sports Massage, Thai Yoga Massage, Acupuncture, Pilates and more.  Our mission is to provide individualized care to keep you doing what you love for the rest of your life.

 

Annie LeVasseur

Prehab Office Manager

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“No human is limited!”

Posted 22 October 2019 by prehab

With Berlin and Chicago down and New York to go, the fall season of the Marathon Majors is at its peak right now. (The spring races are London, Tokyo, and of course, the legendary Boston Marathon)

The Chicago Marathon lived up to its reputation as a fast course as Kenuya’s Brigid Kosgei demolished Paula Radcliffe’s long-standing women’s world record time of 2 hours, 15 minutes, 25 seconds. As if that time isn’t mind-boggling enough, Kosgei ran it in 2 hours, 14 minutes, and 4 seconds.

She was inspired just a day earlier by Eliud Kipchoge, also from Kenya, as he ran an incredible (though technically unofficial) 1 hour, 59 minutes, 40.2 seconds. The two hour barrier is one athletes have been striving to break for years, and that world-record setting weekend has fired up the world of elite racing like no other.

It’s also firing up the participants of New York’s upcoming marathon – the largest in the world at 50,000 participants, ranging from the elite to back-of-the-packers like yours truly.

Whether you’re chasing a personal record, a world record, or just aiming to cross the finish line upright and injury-free, Prehab’s October Running Special will get you there! We are dedicated not just to injury prevention, but to performance maximization so you can be the best you can be – whatever your sport, whatever your level. Click to purchase today and take advantage of our Prehab Running + Gait Analysis PLUS one free follow-up visit with your Prehab Specialist.

Happy running!

Annie LeVasseur, Office Manager, Slow Marathoner

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Strategies to Replenish at Home

Posted 4 October 2019 by prehab

“Never give from the depths of your well – give from your overflow”

Give yourself permission to have the time and space to replenish and think clearly about what you should to do yourself. Sometimes you may feel guilty for taking a break – you may say to yourself, “I should be doing this or that, but how can I when I am tired/drained”? How do you generate energy and motivation to do all you have to do, especially when you need to rest? You may be unable to think clearly, feeling sluggish and distracted. You can ask, “What does my best self look like”?

 

For me, it is staying organized, doing things when they need to get done, being patient with self, reflecting, visualizing, practicing self-care, and meditating, to name a few.

 

Acupuncture and herbal medicine can help you gain energy and get to a place where it is easier to deal with the stressors of life, change your mindset and get your mind and body back in the game. What is it for you? How do you make time for YOU?

 

Strategies to replenish at home:

  • Take a Bath – lavender essential oil (or another essential oil of choice) and Epsom salts
  • Reading – nourishing and fulfilling or enjoyable material
  • Prayer/Self-reflection
  • Go into nature(i.e. the beach, a park, garden, etc.) – it is autumn now, the season to harvest  the fruits which have materialized during the summer. A time of transition for you to reflect on yourself and rebalance. Think about what really makes you feel alive and happy. Nature may help you to simply BE.
 
April M. Nieves, MAOM, Lic. Ac., tap dancer
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