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 Nestor Physical Therapy 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!
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 Nestor Physical Therapy? 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:
- 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.
Start the Journey to An Active Lifestyle Today!
No matter your needs, the physical therapists at Nestor Physical Therapy will help you get active in a way that works for you. Call us to schedule your initial consultation!
Get Started with PT Now!
Return to Nestor Physical Therapy and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
Make This Year Your Healthiest One Yet!
Did you make a health-related New Year’s resolution this year? Whether going to the gym twice a week or eating more fruits and vegetables, these resolutions always start with the best intentions–but often fizzle out by Valentine’s Day.
This year, why not have the Nestor Physical Therapy physical therapists help you reach your health goals? Schedule an appointment today so we can help you get healthy in the new year. We’ll…
- Conduct a comprehensive physical assessment to pinpoint areas of weakness and/or impairment.
- Help you set realistic and attainable health goals.
- Show you how to make the most of that new gym membership.
- Provide tips for healthy, delicious meals.
- Suggest strategies for integrating more movement into your day-to-day life.
Call today to kickstart your journey toward good health and wellness!
Grilled Swordfish with Grilled Pineapple Salsa
My wife and I traveled to Florida to spend Thanksgiving with her parents. Once all the leftovers were gone, we were looking for something light and fresh for dinner. Larry (Father-in-law) and I took a ride to the local fish market and found swordfish that arrived that morning.
I made grilled pineapple salsa to serve with the swordfish. To make the salsa I cored and sliced one pineapple. I then grilled the pineapple slices for 2 minutes a side. I mixed the grilled pineapple with two diced mangos, one diced red onion, and one diced jalapeno. I then seasoned with kosher salt, freshly cracked pepper, and ground allspice to add a Caribbean flare. I let the salsa set-up in the fridge.
I set up a 2-zone wood fire in the kettle grill to cook the swordfish. The 2-zone fire allows me to move the swordfish to cool zone away from the fire in case there are flare-ups, and this keeps the fish from burning. I oiled the grill grate to keep the fish from sticking. The key to cooking fish over a hot grill is to leave it alone and move it once it releases on its own. To create the wood fire a lite a bag of wood chucks in a chimney starter instead of charcoal.
I prepared a basting mixture by melting butter with lemon zest, lemon juice, garlic, and fresh parsley while the grill heated up. The preparation for the swordfish is simple. I brushed the swordfish with olive oil and seasoned it with kosher salt and freshly cracked black pepper.
I was now ready to get the swordfish on the hot grill. I cooked the swordfish for 2.5 minutes and then turned the fish 90 degrees and cooked for an additional 2.5 minutes. The quarter turn of the fish creates the cool crosshatch pattern on the fish. I then flipped the swordfish and repeated the process. I started basting the cooked side of the swordfish and flipped one last time to baste the other side.
I basted the swordfish one more time before serving. I garnished it with grilled lemons to squeeze over the swordfish. I served the swordfish family style with grilled pineapple salsa, roasted carrots, and roasted potatoes. The high heat of the wood fire created a lightly crisp exterior on the swordfish, while maintaining a juicy inside. The basting mixture provides a blast of richness from the butter and freshness from the lemon and parsley. The salsa is sweet and provides contrast in texture from the swordfish. Enjoy!
Thank You’s:
High Fives all around to all Nestor Physical Therapy patients and
friends who participated in our “Refer a Friend” program last month!
Michael Misurelli & Eleanor Ricci
Patient Success Spotlights
“After my total knee replacement, the staff at Nestor Physical Therapy were incredibly informative and supportive! They helped me regain full range of motion, and I’m now able to climb stairs and perform all my normal daily activities with ease. Their expertise and understanding are outstanding, and I highly recommend Nestor PT to anyone in need of physical therapy. Nothing compares to Nestor—thank you all!”
-Don A.
“When I started physical therapy, my back, shoulders, and neck were in constant pain. I couldn’t exercise like I did before my car accident, and daily activities were so painful that I often avoided picking up my children. After treatment at Nestor Physical Therapy, I am now pain-free. I’ve also learned stretches and exercises to manage any discomfort. I’m able to lift my children again and have even started running outdoors!”
-Angelica B.
What We Treat at Nestor PT!
At Nestor Physical Therapy, we treat a wide range of conditions—from back, neck, and joint pain to balance disorders, chronic pain, vertigo, TMJ dysfunction, and more. Whether you’re recovering from surgery, managing a neurological condition, dealing with arthritis or fibromyalgia, or healing from a sports, work, or car accident injury, our expert team is here to help. We also offer specialized care for headaches, poor posture, pelvic pain, and pre-surgical physical therapy to prepare your body for success.
Our Services:
- Back Pain
- Neck Pain
- Hip Pain
- Foot Pain
- Elbow Pain
- Hand Pain
- Balance Disorders
- Chronic Pain
- Vertigo
- Headaches & Migraines
- Neurological Conditions
- Poor Posture
- Post-Surgical Rehabilitation
- TMJ Dysfunction
- Sciatica
- Shoulder Pain
- Knee Pain
- Ankle Pain
- Wrist Pain
- Arthritis
- Gait Disorders
- Dizziness
- Fibromyalgia
- Motor Vehicle Accident Injuries
- Pelvic Pain
- Pre-Surgical Physical Therapy
- Sports Injuries
- Work Injuries
Avoiding Common Winter Injuries
Have you ever developed an injury while participating in a winter activity? If so, you are certainly not alone. Icy and snowy weather can increase your risk of falling and injuring yourself while performing simple everyday activities.
What’s the good news? It’s possible to avoid winter injuries and enjoy the season without experiencing unnecessary pain and stiffness. Keep reading to discover the most common winter injuries and tips on avoiding them.
What Are the Most Common Winter Injuries?
Winter conditions can make a person more prone to injury. Simple tasks, such as walking to your car in the morning or going for a run, can become significantly more dangerous when there’s ice on the ground.
The most commonly reported wintertime injuries include:
- Slipping on ice and snow
- Muscle strain caused by shoveling snow or scraping ice off the car
- Accidents involving motor vehicles and driving
- Accidents that occur while participating in winter sports and activities (skiing, snowboarding, sledding, etc.)
These injuries can be more severe for older individuals or those struggling with their health.
How Can I Avoid Injury This Winter?
Fortunately, there are many steps you can take to stay safe this winter. Follow these tips to ensure a safe and fun holiday season:
- Wear proper footwear made for icy and snowy conditions when outside.
- Salt driveways, sidewalks, and stairs thoroughly and regularly.
- Cross parking lots with caution and provide extra assistance for children and seniors.
- Stretch before beginning any physical activity.
- Stay hydrated while working out and shoveling snow.
- When participating in winter sports, wear a helmet and other protective equipment.
- Always keep an eye on children who are playing outside in the snow.
Remember to stay safe and exercise caution this winter. And if you do become injured, contact Nestor Physical Therapy for relief!
Show Your Body Some Love This Winter!
This winter, don’t let the cold weather slow you down! Whether you’re dealing with aches, stiffness, or recovering from an injury, the team at Nestor Physical Therapy is here to help you move comfortably and confidently. Our expert therapists create personalized treatment plans to keep you active and pain-free all season long. Schedule your appointment today and start the new year feeling your best!
