Final Chance: The Madness Continues!

basketball.cdrYou may be losing when it comes to your bracket but, at MaxWell Medical you’re always a WINNER! It’s time for the FINAL FOUR and your last chance to participate in our Shoot-Out  Contest! You can be a winner every time you come in, it’s just 3 tries to WIN a prize!

 

Brrr: 5 Tips to Sweat it Out in the Cold!

You barely survived the holidays or these frigid temps around Valentine’s Day, the last thing on your mind is taking a step outdoors where it’s cold and miserable. It’s hard during the winter to stick to a work-out but, MaxWell Medical has 5 tips to help you battle the cold weather and get motivated!

5 Tips to Help you Sweat it Out in the Cold:

1)      Bundle Up!—Layering is an absolute must to be ready for the cold weather. Prepare further by placing your clothes in the dryer beforehand so you’re nice and toasty. Runners recommend wearing mittens instead of gloves, to increase shared body warmth.

2)      Be a Winter Ninja— You look like the abominable snowman but, your face and your neck are still exposed to the elements. Be sure to put on a face mask like the balaclava to cover your face and neck from the cold. You’d rather look silly than suffer frostbite later.

3)      Warm-Up—what better way to get your body warmer than stretching? Do a 10-minute workout inside to get your blood flowing and make the transition to outside easier.

4)      Footgear— You don’t have to be a work-out enthusiastic to know that colder weather brings about icier conditions on the roads and pavement. Make sure your shoes have proper traction so that you’re walking instead of ice skating.

5)      H20 and SPH— Water and sunblock may seem like items you’ll only need during warmer weather work-outs but, these items are just as crucial during winter. Your body is still losing fluids from sweat and respiration. Runners recommend using petroleum jelly and sunscreen to avoid chaffing and sunburn.

You don’t have to be a polar bear to enjoy this weather. MaxWell Medical wants you to use these tips and BEAR THE COLD!

Swing Serena Swing!

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US Open has finally taken full “swing”. If this summer hasn’t “served” you well, you can “set” your calendar to tune into “matches” all week long. Would you rather play than watch? Show your “love” at these NYC courts! (Playing tennis may be even more fun than using all these puns!)

Check out:

Sportime Tennis Programs

Dubbed “finest tennis facilities in New York State”. membership allows you to play all year long! Whether it’s your first volley or you’re training for doubles, they are equipped with a “tennis concierge” service to meet all your racket needs!

Vanderbilt Tennis and Fitness Club (Sutton East Tennis Club or Yorkville Tennis Club) 

Location, location, location! If not just for a casual weekday match, play at these courts for their really interesting locations. Vanderbilt Court is located in Grand Central Terminal and Sutton East Tennis Club is located directly under the Queensboro Bridge.

Perfect your swing at any of these tennis courts for a chance to say, “You’ve been served!”

Getting Wii Fit!

 

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Our therapist Rob has been working with Rie N. and enjoys incorporating Wii Fit to help in rehabilitation. Here is Rie doing a few exercises! This is the first time in months that she’s been able to jog all thanks to the help and support of Rob!

 

Cubicle Cues: Protect Your Neck

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Don’t let your neck be a pain in the neck! The neck is the connection between your head and your spine and is often referred as the cervical portion of your spine. The neck supports the weight of the head and protects the nerves that carry sensory and motor information from the brain down to the rest of the body. And just like your head, it is very susceptible to injury when not practicing proper alignment and posture at your work station. Always sit back with your chin tucked and ears, shoulders and hips aligned. Your monitor screen should be roughly arm’s length away and the top 1/3 of the monitor should be at eye level. Invest in a document holder that elevates the text you’re referencing to the height of your screen. When using the phone, protect your neck from strain by using headphones instead of cradling the phone between your head and shoulders. For more of our ergonomic tips click here.

Fantasy Football: Exercises for MaxWell Medical’s 3 Best Picks

The summer is coming to an end, the weather is becoming brisk and the smell of pigskin is in the air. It’s time for FOOTBALL! FOOTBALL! FOOTBALL!

The NFL season is a little over a week away and you are already creating excel sheets, projection graphs, and going over play-by-play footage to ensure that you have the best players on your fantasy football draft. Over 27 million other participants are also awaiting their chance to rally up the best team for the prizes, cash and the GLORY! Question still remains, who are the best picks for your fantasy league? With NFL’s best, sustaining injury after injury, MaxWell Medical has drafted three exercises  to ensure that our top 3 players aren’t on the injury reserved list.

 Exercises for MaxWell Medical’s 3 Best Picks:

1) Adrian Peterson’s Ankle Injury-

  • Heel Raise- Stand with your feet a few inches apart. Slowly raise your heels off the floor while keeping your knees straight. Hold for about 6 seconds, and then slowly lower your heels to the floor.

Recommendations- 3-4 sets of 12 to 15 repetitions.

2) Arian Foster’s Hamstring Injury-

  • Standing Leg Curl- Stand by a wall or table just in case you need to grab on for balance. Bend your knee and bring your heel towards your buttock and then slowly return to the floor. Increase the intensity if required, by adding ankle weights.

Recommendations- 3-4 sets of 10 to 12 repetitions.

3) Ray Rice’s Knee Injury-

  • Lunges- Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lunge position, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don’t let your knee bend past your toes.

Recommendations- 3-4 sets of 8 to 10 repetitions.

 

Heads up to the league’s best 3, MaxWell Medical can help you stay clear of the sidelines and stay near the END ZONE!

Shove(l) It

On your mark, get set, SNOW! Unfortunately the NYC blizzard of 2010 did not end in record time, but finished with record mass transit delays. With all the city cutbacks, NYC was not prepared for this snow storm. But I’m guessing with all the extra bike lanes being constructed throughout each borough, everything will be just fine (Thank you Mayor).

The good news is that the streets of Manhattan are almost clean. The bad news is that most of us don’t live in Manhattan. But like they always say, if you want things done right, you have to do it yourself. Meaning it’s time to break out your shovels. Whether you’re clearing the snow off your front porch, or trying to dig out your car, MaxWell Medical wants to make sure you shovel to minimize and avoid any possible shoveling injuries.

Our Physical Therapist Assistant Cesar Salce recommends 5 Secrets to Smart Shoveling:

  1. Choose a shovel that can help prevent back strain. Shovels are now available in different types. Find one that is lightweight and has curved handles to help alleviate strain.
  2. Make sure you stretch your muscles before and after you are done shoveling. Stretching will help your heart get pumping and loosen your muscles.
  3. Bend with your knees and not with your back. Keep your feet shoulder-width apart with your knees bent as you shovel the snow.
  4. Always toss the snow forward. By doing so, you’re avoiding twisting your body and preventing additional strain.
  5. Stay hydrated; make sure you drink plenty of water. Drink before, drink during, and drink after. Shoveling is quite the work-out.

The weather outside is frightful, but our offices are so delightful. And since you’re stuck in the snow…Shovel smart and stay warm! We hope our shoveling tips are helpful. Stay tuned for more winter themed blogs to help you survive this season.

Plantar Fasciitis in the City: Foot Injuries

What body part has 28 bones, 33 joints, 107 ligaments and 19 major muscles? It’s the same body part that touches the floor first thing every morning and constantly gets tortured and squeezed into tight situations on special events and occasions. The correct answer is your feet. Yes it’s your feet that on average take 8,000-10,000 steps per day.

Whether you’re flaunting those 4 inch Jimmy choos or stepping into a pair of your favorite running sneakers, your feet deals with plenty of pain every day. Running is one of the best form of exercise and cardio, but it can also do serious damage to your feet. Each step a runner takes can cause an impact of up to four times their body weight. That means a female runner weighing 132 pounds, can have an impact of up to 528 pounds each time her foot hits the ground. There are plenty of injuries that can occur within the foot and it becomes especially difficult for marathon runners to avoid them.

According to Dr. Jonathan Cluett, the most common injury that occurs within the foot of runners is Plantar Fasciitis. This injury “is a syndrome of heel pain due to inflammation of the thick ligament of the base of the foot. A tight, inflamed plantar fascia can cause pain when walking or running, and lead to the formation of a heel spur.” Most people that suspect they may have Plantar Fasciitis will know first thing in the morning because the first steps of the day is the most painful.

Our Orthopedic Massage Therapist Robert Steele provides several ways to help prevent and treat Plantar Fasciitis. They include:

REST

  • Give your foot a break.
  • Cut back on activities that will cause pain to your foot. Take a few days off from running and prolonged standing or walking before runs or planned outings.
  • Resting will decrease the pain, as well as help reduce inflammation.

SHOES

  • Wear proper footwear.
  • Get shoes that provide good arch support and cushion.
  • Get shoe inserts to relieve pressure over the tender area.
  • An example would be Gel Heel Cups. It provides padding directly over the area of most pain.

HARD SURFACE

  • It may seem impossible, but try to avoid hard surfaces.
  • Stay away from playing or running on concrete.
  • Run on a treadmill when training.

ICE

  • To reduce the pain and diminish some of the symptoms, try putting ice on your heel.
  • Clever tip: Take a frozen water bottle, place it on the floor and place your foot on top of the bottle. Roll your foot on the bottle back and forth for about 10-15 minutes.

Don’t let Plantar Fasciitis prevent you from completing the marathon. All the pain, months of intensive training and cautionary measures taken to prevent pain will be worth it once you cross that finish line. RUN FASTER.

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