Cross Bay Physical Therapy

 

The Keys To Overcoming Plantar Fasciitis

 

The most important things that you can do to heal Plantar Fasciitis is to stretch your calf muscles and rebuild the strength of the Plantar Fascia Band.  Currently, the Plantar Fascia band is in a weakened state.  It is tight and rigid.  This creates tissue damage during regular activity.  Loosening the Plantar Fascia band as well as strengthening it will give the tissues the space it needs to begin healing.


At Cross Bay Physical Therapy, we create a customized program for you to help you cure Plantar Fasciitis.  Like mentioned above, this includes a plan to stretch and strengthen your calf muscles as well as stretch and strengthen your plantar fascia band.  We also perform massage techniques to break up any current scar tissue.


One issue often seen in chronic Plantar Fasciitis is that there may be a small tear in the Plantar Fascia Band making this injury difficult to heal.  Sometimes, when Physical Therapy fails to be effective, it is because a tear in the Plantar Fascia Band is not healing.  The daily movements of the body keep the small tear in tact.  For this, we recommend Platelet Rich Plasma Therapy or PRP Therapy to repair the small tear and then your Plantar Fasciitis will heal with Physical Therapy.

 

Correct Footwear

 

Another important aspect of healing Plantar Fasciitis is wearing the correct footwear.  You need footwear that you can be comfortable in all day and will give your feet the comfortability and support it needs to heal.  This has very much to do with the shape of your feet.  You need to buy shoes that match the style of your feet.

 

If you have high-arched feet, you need shoes and sneakers that are good for high-arched feet.  If you have flat feet, you need shoes and sneakers that are good for flat feet.  Many people buy shoes without being aware that different shoes are made for different shapes of feet.  You must buy shoes that are made for your specific foot shape.

 

Further, custom orthotics made by a podiatrist are extremely beneficial in regards to healing Plantar Fasciitis.  They provide the maximum amount of support while walking, which relieves stress on your feet and allows the Plantar Fascia Band to heal faster.

 

A physical therapy program is to help your loosen and strengthen your Plantar Fascia Band consistently, which allows the cell tissue to heal quickly.  This problem can be quickly overcome with the right guidance.


Call (718) 835-0084 and schedule your initial evaluation.

Recover From IT Band Syndrome

 

Many runners suffer from IT Band Syndrome.  The IT Band or Iliotibial Band runs down the side of your leg from the hip to the knee.  Due to muscle tightness and weakness, the IT Band tightens leading to pain in the hips, pain in the knee, and spasms in the IT Band.  This injury lowers one’s quality of life and causes a minor disability.

 

Physical Therapy is often needed to overcome this injury.  A tight IT Band can arise from many causes and it is the job of our professional Howard Beach physical therapists to discover the cause and treat it. For example, the cause can be a weak butt, tight hip muscles, or foot pain just to name a few.

 

One of the hardest parts of IT Band syndrome is that it seems to come back over and over again.  This is because even though one can strengthen the right muscles, this strengthening needs to be consistent.  You can’t just train until your pain stops.  You need an extra push which is why an actual physical therapy program is needed to make sure the job is fully done, even after you begin feeling better.

 

During your initial evaluation, one of our physical therapists at Cross Bay Physical Therapy will examine you, speak with you, and create a customized physical therapy program that you will complete over the coming weeks under the guidance of a physical therapist.  Through a combination of hands-on therapy, strengthening exercises, and stretches, you will soon get better and find pain relief.

 

Here a just a few examples of exercises and stretches that help with IT Band Syndrome:

 

  1. Wall-Sits -  This exercise has you sit like a chair against the wall and hold yourself up.  It strengthens the gluteus maximus or butt muscles as well as your hips.  Having strong hip and butt muscles in essential in preventing IT Band Syndrome.
  2. Leg Lifts -  A leg lift strengthens the muscles around your knee helping to protect and support your knee as the IT Band heals.
  3. Hands-on Massage -  We are trained to relieve spasms in the IT Band and can help you ease knots in the IT Band.

 

It is important to exercise under the direction and guidance of a trained physical therapist in order to make sure that you are not only doing the exercises correctly but also that you don’t injure yourself.  We will help you overcome your injury at Cross Bay Physical Therapy.

 

Call (718) 835-0084 and schedule your initial evaluation.

 

How To Fully Heal An Ankle Sprain

 

An ankle sprain is a common injury often requiring only 6 weeks of healing.  During this period, rest, icing, and compression are key to helping the damaged tissue around the ankle heal.  Unfortunately, many people are left with weak ankles after an ankle injury and suffer multiple ankle sprains.  With Physical Therapy, you can avoid this fate, strengthen your ankles, and prevent future ankle sprains.

 

After a sprain, the ankle is weak.  The tissue may have healed but they are left in a weakened state.  At this point, many people just feel that they are perfectly healthy, forget about rehabilitation, and continue with their normal lives before they suffered the injury.

 

Then, within weeks, sometimes days, they re-roll their ankle and have to spend another month recovering again.  This cycle can repeat multiples times and the reason is because the ankle cannot support the weight and balance of the body even after it heals.  One little misstep can cause another sprain.

 

Prevent Future Ankle Sprains

 

The way to prevent this problem is through a Physical Therapy program.  Several weeks of physical therapy can vastly prepare your healed ankle for the real world.  Through a combination of hands-on therapy, stretching, and strengthening, we, at Cross Bay Physical Therapy, rebuild your ankle strength so it can handle intense and normal activity.

 

One example of an exercise is balancing on a BOSU Ball.  A BOSU Ball is an inflated ball with a flat surface.  A person balances on the BOSU Ball one leg at a time for 60 seconds.  This exercise strengthens the muscles surrounding the ankle and helps the patient work on their balance.  They will be prepared to protect themselves against slipping and twisting their ankle.

 

The calf muscle is another muscle to improve after an ankle injury.  During the healing process, the calf takes on much of the responsibility of the ankle.  Sometimes, this muscles is overworked and weakened as well.  By strengthening the calf during the healing process, we are enabling the calf to support the ankle during it’s recovery and protecting the calf from becoming overworked.  A strong calf muscles helps the ankle heal faster because the calf can then handle more of the body’s weight while the ankle heals.

 

In summary, it is vital to rehabilitate your ankle after an ankle sprain and to do so, under the guidance of a physical therapist.  Without doing so, you will be left with weak ankles that are prone to future injury.  You don’t want to wait 6 weeks to heal only to re-injure yourself immediately afterwards.


Call (718) 835-0084 and schedule your initial evaluation.

Howard Beach Physical Therapy For Back Pain

 

Lower back weakness is a major cause for lower back pain.  During our day, most of us spend a lot of time in incorrect posture that causes muscle weakness and tissue damage.  Eventually, incorrect posture in combination with stresses on the lower back cause injury and pain.  The first step is to see a doctor and get a diagnose on your back problem.

 

Using this diagnosis, we, at Cross Bay Physical Therapy, will create a customized physical therapy program to initiate your healing process.  In most cases, we can guide damage tissue back to full health and build up the strength of your back to reduce the chances of future injury.  At the same time, we can work on improving posture to also lower the chances of a future back injury.

 

Essentially, we need to reverse the process that led to your back injury and pain, which usually has to do with weak muscles and poor posture.  By creating new habits and strength in your back, we often can get rid of injury and repair damaged tissue in the lower back.    

 

Hands-On Physical Therapy

 

In physical therapy, we will be providing and showing you a range of lower back treatments that build up muscle support.  One example of back pain treatment is Lumbar Stabilization, which is an active form of exercise to support the spine.  The goal is to train and maintain a “neutral spine” position, which is the healthiest position for the back.  Through exercise, your back learns to stay in this position habitually reduce the chances of a future back injury.   

 

It is important to work on lower back exercises under the supervision of our professional Physical Therapists in order to make sure you are doing the exercises correctly and most importantly, that you avoid injury.  Some of these exercise strategies are complicated and we don’t want you to do spine-work by yourself.  That can get dangerous.

 

Lumbar Stabilization is a multi-component exercise regiment requiring education, flexibility, strengthening, and endurance.  Our physical therapists have decades of experience helping patients overcome back injuries and we are confident that we will be able to help you heal.

 

The goal of physical therapy is to reduce your back pain, gain control over your movement, heal any soft-tissue injury, and reduce the chance of future back injuries that may arise from repetitive motions or sudden movement.  Healing the back is a process and Physical Therapy is an effective method to relieve back pain and disability.    

 

Call (718) 835-0084 and schedule your evaluation at Cross Bay Physical Therapy.

Recover From Injury With Physical Therapy

 

After a knee injury, it is essential to see a doctor to discover the nature of your injury.  In most cases, a physical therapy program is part of the recovery process.  Physical Therapy is a proven treatment to rehabilitate the knee and guide the healing process.  Some of the most common knee injuries include ligament and cartilage tears as well as knee osteoarthritis.  All of these medical conditions can benefit from Physical Therapy.

 

The first step after a knee injury is to follow RICE: rest, ice compression, and elevation.  This will decrease inflammation and begin the healing process without adding further injury.  Compression means wearing a compression bandage or knee brace that will restrict the movement of the knee helping it to avoid further injury.

 

At the same time, don’t rest to much.  As the knee begins to heal, the tissue repairs but the knee remains weak.  A physical therapy program rebuilds and restrengthens your knee so that you can eventually handle and thrive in day to day activity.  You should be extra careful while your knee is healing.  Don’t risk a fall or engage in risky behavior that may lead to a fall or further injury.  This may mean avoiding intense athletic activity for a time.  Other ways to make sure you don’t fall is to take extra precaution around the house such as making sure your house is well-lit when you walk around.  Another key is to make sure you are wearing comfortable shoes and supports.  The goal is to decrease pressure on your knees and this includes wearing the right shoes for your foot type.

 

Custom Physical Therapy Program

 

At Cross Bay Physical Therapy, our Howard Beach physical therapists create a custom program based around your lifestyle to help you quickly recover and relieve knee pain.  Through a combination of stretching, exercising, ultrasound massage, and electrical nerve stimulation, we build up the knee and it’s surrounding muscles, ligaments, and tendons.  The increased strength and well-being of the knee will allow you to perform the normal and athletic activities.

 

Sometimes, all you nee for treatment is physical therapy and your doctor will recommend what form of treatment is best for you.  We look forward to helping you recover in the fastest amount of time possible.

 

Call (718) 835-0084 and schedule your initial evaluation at Cross Bay Physical Therapy.

 

Cure Plantar Fasciitis With Physical Therapy

 

Plantar Fasciitis occurs in the Plantar Fascia Band underneath the foot.  The plantar fascia band is located in the arch of the foot.  It tightens up leading to tissue damage, inflammation, chronic pain, and disability.  Fortunately, physical therapy can help you get rid of this case of Plantar Fasciitis.


The first step is to make sure you are wearing the right shoes.  Many cases of Plantar Fasciitis occur because people increase their level of activity while wearing the wrong shoes.  Make sure your shoes are made specifically for your foot type as people with flat feet and high-arched feet are prone to plantar fasciitis.

 

After correcting your footwear, the next step is to schedule an initial evaluation at Cross Bay Physical Therapy.  Here, a group of professional physical therapists will create a customized treatment plan for you based on your lifestyle.  At the end of this program, your plantar fasciitis will likely be gone.  Through a combination of stretching, strengthening exercises and therapeutic massage, we will heal and build up the strength of your plantar fascia band.

 

Exercise And Stretching


Firstly, we need to loosen the band as it is currently constricted, which causes tissue damage during movement.  By doing a series of Plantar Fascia stretches, we can loosen up the plantar fascia band and tissue damage will begin to heal.  We are also taking much of the pressure off of the Plantar Fascia band when it returns to it’s normal length.


The next step is to strengthen the plantar fascia band via different exercises.  Right now, due to injury, the plantar fascia band is weak and is being injured in the body’s daily movements.  We need to build up the strength of your plantar fascia band so it can handle to normal wear and tear during walking.  This is accomplished through a simple and consistent exercise regiment.

 

Finally, therapeutic massage will help relieve some of the scar tissue build up.  Sometimes, scar tissue prevents the plantar fascia band from healing pro-longing the condition of Plantar Fasciitis.  During physical therapy, we will work to relieve scar tissue and this will help the cell tissue fully heal.

 

It is important to seek out treatment right when you notice plantar fasciitis because the longer you wait, the more scar tissue will build up making it harder to heal.  Further, small tears in the Plantar Fascia band can develop pro-longing the healing process.  The faster that you get into a physical therapy program, the quicker you will heal.


Call (718) 835-0084 and schedule your evaluation.

 

Physical Therapy For Arthritis

 

Arthritis affects millions of people in the U.S.  This painful condition breaks down the cartilage tissue in one’s joint leading to bone-on-bone friction, pain, inflammation, and disability.  One of the best ways to maintain mobility of a body part affected by Arthritis is by keeping it strong.

 

Our Howard Beach physical therapists are specially trained to help people with Arthritis.  Re-strengthening the joint and it’s surrounding muscles creates key improvements in mobility and stops the onset of disability.  This problem, disability, is the one that lowers life satisfaction and prevents people from doing what they want to so at physical therapy, we work on making sure you can use the affected joints to maintain normal daily activity.

 

During your initial evaluation, we develop a customized physical therapy program for you specific case based on age, lifestyle, and goals.  We create a plan to improve strength, coordination, and balance in order for your body to achieve optimal function.


We want to make sure you are applying proper posture and body mechanics during daily activities, which will relieve pain, keep you mobile, and improve function.  If needed, we can show you how to properly use assistive devices such as canes and walkers.

 

Past And Future Planning To Relieve Arthritis Pain

 

Importantly, we work to relieve current problems you may be having such as inflammation and stiffness.  Different approaches such as hot and cold therapy, stretching, and exercise all help to get your body moving and relieve inflammation.  It is important that you understand how to operate for effective and healthy movements outside Physical Therapy as well.  We go over home exercises and lifestyle tricks to improve Arthritis stiffness and pain even at different times of the day.

 

Cross Bay Physical Therapy has helped patients with Arthritis for over 30 years in our Howard Beach location.  Through a combination of stretching, strengthening, education, and therapeutic technique, many of our patients see significant improvement in their Arthritic condition.  While Arthritis does not have a cure, it is possible to both reliever Arthritis pain and inflammation and simultaneously, slow down it’s degenerative process by keeping your body strong.


The goal of physical therapy for Arthritis is to teach you how to do things in way that doesn’t cause pain, to relieve arthritis pain and inflammation, and to improve your mobility so that you can get better both at home and during treatment.


Call (718) 835-0084 and schedule your initial evaluation.

Don't Forget This When You Sprain Your Ankle

 

One common injury that seems to happen over and over again is an ankle sprain.  This injury is likely to happen to every person at least once in their lifetime and it is important to know how to not only heal this injury but also prevent another sprain from happening.

 

An ankle sprain usually takes 4-6 weeks to heal but after the ankle heals, it is still very weak.  This means that any little misstep can cause the ankle to roll and twist again and a person will then have to undergo another 6 weeks of recovery.  Many people are left with chronic ankle sprains and weak ankles after their initial injury but Physical Therapy is an important treatment method to prevent this fate.

 

Physical Therapy guides patients during the healing process to not only help the ankle recover but also re-strengthen the ankle to prevent future injury.  It is key to strengthen the ankle during recovery so that the ankle can support the movement’s and balance of the body.  Strengthening the ankle is quite simple but most people simply forget to do it or ignore the need too.

 

Strengthening Exercises

 

One of the most effective ankle-strengthening exercises is balancing on a Bosu Ball.  A Bosu Ball can be found at most gyms.  It is an inflatable ball with a flat surface.  The flat surface sits on the floor while the person balances with one foot on the inflated part.  The patient balancing on one foot for 30-60 seconds at a time.  Trying to maintain balance is one of the best ways to build up ankle strength.  Repeat the exercise 2-3 times for each leg.

 

It is key to be under the watchful eye of a trained professional such as a Howard Beach physical therapist in order to prevent injury.  You don’t want to try ankle strengthening exercises on your own at first because you can either be doing them too soon or accidentally hurt yourself.

 

The calf muscle is another important body part to both strengthen and keep loose while undergoing ankle recovery.  Because of the ankle injury, the calf muscle takes on much more responsibility while the body moves.  It can become tight eventually leading to muscle strain.  It is vital to keep the calf loose during the ankle’s healing process and build up it’s strength to be able to handle the increase in effort.

 

Regularly seeing a physical therapist is one of the best things you can do for yourself after an ankle sprain.  It will prevent future ankle injuries.  Call (718) 835-0084 and schedule your initial evaluation.

Recover From IT Band Syndrome

 

IT Band Syndrome is a common injury for athletes.  It occurs as the IT Band on the side of the hip tightens and places pressure on both the knee and the hip.  Many people experience disabling knee pain and hip pain.  Left untreated, this pain can reach the lower back and the feet.

 

IT Band Syndrome appears difficult to heal being a hard to reach ligament on one’s leg but with Physical Therapy, specific exercises and stretches can help loosen the IT Band and strengthen the surrounding body parts to relieve this condition for good.

 

There is usually some weakness and tight muscles that are keeping IT Band Syndrome a problem for you.  This could be weak back and core muscles, a weak knee or buttocks but no matter what, under the guidance of a physical therapist at Cross Bay Physical Therapy, you can apply exercises to strengthen weak muscles and get rid of IT Band Syndrome.

 

For example, the IT Band may be overcompensating for weak hip and but muscles taking on much of the strain of movement.  As Physical Therapy, we build up your hip and butt muscles to relieve this pressure, which allows the IT Band to loosen taking pressure off of various muscles groups.

 

Strengthen Weak Muscles Around The IT Band

 

IT Band Syndrome is tricky but after decades of experience, we have helped countless people overcome this injury and further, understand what they can do to prevent it’s return.  Sometimes, IT Band syndrome resolves on its own but most of the time, it requires an exercise program to fix muscle weakness.  We are known to decrease healing time from months to weeks at Cross Bay Physical Therapy.

 

A combination of exercise, stretching, and therapeutic massage can help you get rid of IT Band Syndrome.  Here are two examples of exercises for this condition and why they help.

 

  1. Single Leg Raises -  Lie down on your side and lift your leg about 1 foot off of the floor.  At the same time, tighten your hip muscles.  Then, gentle lower your leg back to the original starting position.  Repeat 10 times and switch sides.  Do 3 repetitions for each side.  This exercise is great for strengthening your hip, which will remove hip weakness.
  2. Wall Sits -  This is a common exercise that most people have done before.  It’s so simple but works so well.  Sit against the wall in a chair position.  Hold this position for 30-60 seconds.  Then, repeat for 2-3 times.  This exercise strengthens your hip and butt muscles, which are key supporters in the body’s movements.  By having a strong butt and hips, you are taking pressure off of that IT Band ligament allowing it to loosen up.

 

These are just two examples of how you can strengthen weak muscles to get rid of IT Band Syndrome.  I recommend implementing an exercise program in front of a professional physical therapist to not only reduce the risk of injury but also do so under a structured program that will get you the results you desire much faster.

 

Call (718) 835-0084 and schedule your Physical Therapy appointment at Cross Bay Physical Therapy.

 

Using Physical Therapy To Improve Mood During Injury

 

It is scientifically proven that exercise can improve depression and generally make people happier.  After an injury, it is difficult to be on the move.  It is difficult to exercise and often, we end up coach-ridden for weeks at a time.  This lack of movement can lead to a poor mood and even depression in some people.  The best way to avoid this is to make sure you are regularly moving your body and exercising even while injured.  

 

Doing what you can safely when injured can make a huge difference in recovery.  This is one reason why Physical Therapy is so crucial after an injury.  It get’s you moving safely.  It works your muscles to release endorphins that improve well-being.  Stretching and exercise not only help your injury heal faster, they improve your mood while your going through this period of injury.

 

Exercise With Minimal Risk

 

Physical Therapy allows you to exercise with minimal risk of injury.  Our physical therapists create a customized plan for you on your first day of physical therapy to guide your injury during it’s recovery.


Doing so, we can plan that path of recovery that your injury takes and importantly, make this area stronger while it heals.  In many cases, an injury may heal on it’s own but is left weakened.  This weakness makes someone prone to further injury in the future and provides them an overall weakness during their normal activities.  Physical Therapy makes you stronger as you get better so that you are at less risk of injury when you do heal.     

 

You should consult a doctor on which type of exercise is safe for you during your injury.  Are you allowed to swim?  Do yoga?  Exercise without supervision?  One of the main benefits of physical therapy is exercise with supervision, which makes sure you remain safe and free of injury while your injury is healing.

 

It is very common to injure oneself in a home exercise program but under the guidance of a professional physical therapist, this is less likely.  A physical therapist can also give you overall insight into how your recovery will take place so that you can take comfort knowing that you are closer to the finish line than you anticipated.  You can take comfort in knowing your are healing even if it seems like everyday is a bit tough.  You can have someone to talk to about your injury so that you can have your questions answered and fears dispelled.

 

The physical therapists at Cross Bay Physical Therapy are here to serve you, make you feel safe, and make you feel comfortable during your healing process.  We look forward to aiding you in your journey toward a healthy body.


Call (718) 835-0084 and schedule your initial evaluation.

What Physical Therapy Can Do To Help

Lower back pain often results as a consequence of weak back muscles or an accident.  This may twinge, strain, or damage back muscles.   When this occurs, your back is in need of a healing and rebuilding process.  The good news is that you can often reverse a weak and injured lower back with Physical Therapy.

An injured back can heal as the damaged tissue repairs but additionaly, what's important is to help guide the back to a fuller strength.  Cross Bay Physical Therapy makes sure your lower back muscles strengthen as they heal leading to a much better state of recovery and strength.

 

At the same time, posture development through exercise can bring you back to a more empowered state.  This of course is simply the power of exercise.

 

Rebuilding Your Muscles

 

Many of us stay injured because after the injury we do not build up the injured area.  Who has the time right or who wants to?  The problem with this is that than one is prevented from pursuing activity without weakness and is likely to re-injure the muscle sometime in the future.

 

Securing a stronger body, especially where injury has occurred helps to avoid pain in that area again.  You should definitely see a medical doctor before going to physical therapy.  The doctor will diagnose your problem and then we can usually help to fix that problem with physical therapy.

 

There are several exercises you can implement to help a weak back but don’t perform these exercises unless you were told by a physical therapist.

 

  1. Abdominal Contraction (Beginner) -  One important muscle to strengthen is the core.  The core is lateral to your back and provides it with much support.  Strengthening your core supports your back.
    1. To perform this exercise, lie down first.  Then, tighten abdominal muscles to squeeze ribs down toward back.  Hold for 10 seconds, relax, and repeat 10 times.
  2. Single Knee to Chest stretch (Intermediate) -  This is a stretch, not an exercise.  It is key to both stretch and exercise the back.  Single Knee to Chest stretches the back to keep back muscles loose while healing
    1. First, lie on your back with both knee bent and feet on the floor.  Next, hold thigh behind knee and bring one knee up to chest.

 

Physical Therapy is one of the most effective treatments to heal lower back pain and injury.  Please implement these exercises only after being advised by a physical therapist or doctor.  It is possible to do exercises incorrectly and injure yourself further.  In most cases, our physical therapy is covered by insurance.

 

Call 718-835-0084 and schedule a visit.

 

Physical Therapy For Plantar Fasciitis

 

Taylor Swift is releasing a new album directed at insulting Kanye West after Kanye has on numerous occassion embarrased and lied to Taylor Swift.  The social media storm is circling the internet as Swift seems to be going full force with this album concept.  What is just as demanding as emotional pain is perhaps physical pain.  

 

One of the most common foot injuries is Plantar Fasciitis.  This foot problem is caused by a sudden increase in activity that causes damage to the Plantar Fascia Band or the thick band of tissue that runs from your heel to your toe box.  It is the band of tissue in the arch of the foot.  With Plantar Fasciitis, this band shortens, tightens, and suffers tissue damage leading to consistent pain, inflammation, and disability.

 

There are a few ways to treat Plantar Fasciitis and they all work together to heal this common foot problem.  Firstly, you need to make sure you are wearing the right shoes and orthotics to help your feet heal.  Everyone has a different foot shape and your shoes need to support your foot shape and not harm your feet.

 

Many people don’t know that different shoes are made for different types of feet.  For example, some shoes work best for high arched feet while other shoes work best for flat feet.  People don’t know this when they are shoe shopping and end up buying shoes that actually harm their feet.

 

At the same time, the cheap in soles inside a person’s shoes can actually harm a person’s feet as well.  These in soles do not match a person’s foot shape and can also harm a person’s feet so getting a custom pair of orthotics and wearing the right shoes will go a long way toward healing your plantar fasciitis condition.  It will put your feet in a comfortable environment that provides maximum support allowing it to heal efficiently.

 

Stretching And Strengthening The Plantar Fascia Band

 

The next treatment that is essential in ending your Plantar Fasciitis condition is Physical Therapy.  At Cross Bay Physical Therapy, we create a customized treatment plan for our patients that loosen tight muscles and rebuild the plantar fascia band.


Firstly, we stretch out the plantar fascia as well as the surrounding muscles like the calf muscle that have an integral role in support the foot.  By keeping these muscles loose, we are relieving pressure on the plantar fascia band so that it can stretch out again to it’s normal size.


Then, we might apply some massage techniques that break up an scar tissue preventing the plantar fascia band from healing.  Scar tissue is a big reason why plantar fasciitis may heal slowly.

 

Finally, we help our patients implement an exercise program to rebuild the strength of the foot and the plantar fascia band.  This allows damaged tissue to heal because the renewed strength protects the foot during daily movement.

 

Call (718) 835-0084 and schedule your visit at Cross Bay Physical Therapy.

 

Treatment For A Knee Injury

Physical Therapy is one of the most effective treatments to heal knee injuries.  At Cross Bay Physical Therapy, we create a custom program based on your injury and lifestyle to help you get back your health.  One thing that separates our practice from others’ is that we pride ourselves on being hands-on with our patients during every step of the recovery.  We make sure our patients are always doing their exercises and stretching correctly, which prevents further injury and we apply hands-on massage therapy to help with mobility.  

Some of the most common knee conditions include ACL, MCL, LCL, or Meniscus tears, knee strains, and knee osteoarthritis and rheumatoid arthritis.  No matter your injury, we can help you relieve pain and inflammation and improve mobility.  

As we create a customized program for you, we always implement exercises and stretching.  Exercises help rebuild the knee muscles to make you stronger and able to withstand more daily and strenuous activity.  We also take into account your personal goals so we can align our treatment with where you want to be when your injury heals.  Also, we implement stretching to help support the body as it grows stronger and maintain flexibility as to decrease the chances of sustaining further injuries.  

There are several reasons why you should apply Physical Therapy over self-treatment.  In Physical Therapy, our physical therapists are always making sure you are doing the exercises correctly.  This greatly reduces the chances of further injury, pain, and disability.  Also, by having a professional near you, assisting you, and training you, you are likely to heal faster and even better.  

Here are a few examples of leg exercises that help rebuild the knee and it’s surrounding muscles:

Straight leg-lift - lie down on a mat with one leg flat and the other with a bended knee and foot on the floor.  With your leg that is lying flat on the floor, turn your foot slightly outwards and flex the muscle just above your knee.  Then gently raise your straight leg about 1 foot off the ground.  Hold for 5 seconds and then lower your leg just above the floor.  Repeat for 10 repetition and switch legs.  Do 2-3 sets for each legs.


Wall Squats - Lean against a wall and then, sit against the wall as if you were sitting on a chair.  Hold this position for 30 seconds to a minute.  If you feel any pain during any of these exercises, make sure to tell your physical therapist right away.  

Having a professional by your side while you are healing from a knee injury is extremely valuable and Physical Therapy is a proven method to heal a wide variety of knee injuries.  We help our patients everyday recover from knee injuries, relieve knee pain, and get back much-needed mobility. 


Call (718) 835-0084 and schedule your initial visit.  

 

Physical Therapy As A Substitute For Exercise

 

Exercise is a proven method to increase happiness.  At physical therapy, our patients get the chance to exercise while injured.  If you have suffered an injury, physical therapy has many proven benefits.


Firstly, you are under the guidance of a professional physical therapist whose job it is to make sure that you not only recover but also do so without sustaining another injury.  I have known many people who try to recover from an injury on their own but end up with another injury by working out incorrectly.

 

Physical Therapy is often done in two stages.  The first stage is to guide the healing process of the injury and the second stage is then to rebuild the weakness of the injured areas so that it goes back to normal.  A weak area of the body is more susceptible to injury, which is why many people suffer chronic injuries if they do not rehabilitate and only focus on healing.

 

Hands-On Physical Therapy

 

During your initial evaluation, our physical therapists at Cross Bay Physical Therapy create a customized physical therapy program for you based on your injury and lifestyle.  We then provide hands-on therapy while you go about your exercising and stretching.  We may also provide a home-exercise program to help you get better faster if you so desire.

 

Importantly, physical therapy is a great way to maintain your fitness while being injured.  By maintaining body movement, happiness increases, which can help a person avoid bad moods during injury.

 

Physical Therapy is essential to the recovery process because it prevents long-term disability and weakness due to injury.  Again, the two stage process of healing and rehabilitating is how you get back to normal and even stronger than normal.  We take your recovery very seriously and are confident that we can help you recovery.

 

One benefit of physical therapy is that you have a mentor on your road to recovery.  Instead of having to undergo recovery by yourself, you can have a partner.  You may be able to do it on your own but not only do you risk further injury but you also risk healing at a much slower pace or not healing at all.

 

For example, you may be able to heal but fail to implement a program that consistently gets you stronger.  In this way, you might always be at risk of another injury.  Let us help you.  It’s what we do.    


Call (718) 835-0084 and schedule your evaluation today.

 

What To Do After An Ankle Sprain

 

A bad ankle sprain is best healed with rest and physical therapy.  It’s a fact that after an ankle sprain, your ankle is weak.  This weakness often leads to the ankle being unable to hold the balance of the weight of the body.  Any little misstep can cause the ankle to roll leading to another sprain.

 

Weak ankles can be fixed easily with physical therapy.  After an ankle sprain, there first needs to be a period of healing.  This means consistent icing and rest.  Ice will help decrease inflammation speeding up the healing process as well as providing pain relief.  The next goal is to ensure that the the ankle sprain suffers no further injury.

 

Rest allows the ankle to heal and there are several strategies that will prevent the ankle from further injury.  One of these strategies is to wear crutches the first few days after a sprain in order to protect the ankle especially if you cannot walk without pain.  A second and very important strategy is to wear an ankle brace until your ankle heals and the muscles begin to rebuild.  An ankle brace restricts ankle movement making it virtually impossible to further damage the ankle.

 

Rebuilding Your Ankle To Avoid Another Sprain

 

Once the ankle has sufficient time to heal, it is essential to rebuild the ankle.  One of the most common injuries after an ankle sprain is known as the chronic ankle sprain.  This is where a person spends weeks in recovery after an ankle sprain only to sprain their ankle again and have to undergo several more weeks in recovery.  This can occur over and over again but at Cross Bay Physical Therapy, we make sure you do not become a victim to this type of injury.

The reason why chronic ankle sprains occur is because of weak ankles.  Weak ankles cannot support the weight and balance of the body and therefore, roll or twist whenever the ankle is given enough pressure.  By building up the muscles surrounding the ankle, we can protect you from another sprain, get you back to normal, and allow you to return to other intense activities such as exercise.

 

Some of the best way to re-strengthen the ankle is through balancing exercising.  Our physical therapists will show you a range of exercises that will allow you to rebuild the strength of your ankle.  During your recovery, it is also important to strengthen surrounding muscles such as the calf muscle because while your ankle’s remain weak, it will be muscles like the calves that take on more burden.

 

Our physical therapists provide hands-on guidance to help your overcome and heal from injury.  Call (718) 835-0084 and schedule your initial evaluation.

 

Relieve Elbow Pain

 

Physical Therapy is an effective method to treat elbow pain and injuries.  Under the guidance of a physical therapist, you will perform gentle exercises and stretches that rehabilitate your elbow.  Depending on your injury, a customized treatment plan is created during your initial visit.  Our physical therapists provide hands-on therapy during your healing process.

 

The goal is to heal any damaged tissue within or surrounding the elbow, rebuild elbow strength, and increase range of motion.  In most cases, full recovery can be expected after an minor elbow injury.  It is important to stay diligent and never give up during your recovery process.

 

One of the most common elbow injuries is elbow tendinitis, golfer’s elbow, and tennis elbow.   Symptoms develop over time and pain can gradually worsen over the coming weeks or months.  There are a number of strategies to speed up the recovery process of this type of elbow injury.

 

Resting is key during this injury.  By giving your elbow time to rest, tissue damage can begin to heal and inflammation will decrease.  Icing your elbow is also helpful to decrease pain and inflammation.  Our Howard Beach physical therapists can recommend the amount of time you should rest as well as how often you should ice.  Resting irritated muscles is the first step in treating an elbow injury like tendinitis.

 

It is vital to begin exercise under the guidance of a physical therapist to protect yourself from injuring your elbow further.  A few examples of wrist exercises includes:

 

  1. Wrist Extension -  The wrist extensors are the group of muscles that are responsible for bending your wrist.  Sit in a chair with your elbow on your knee and your wrist in front of your body.  Use a two pound weight and allow your wrist to bend slightly forward.  Then curl the weight backwards with your wrist until your wrist is straight.  Repeat on each side 10 times.
  2. First Clenching -  Poor grip strength indicated a weak wrist and is a common symptom of someone with elbow tendinitis, tennis elbow, or golfer’s elbow.  Fist clenching helps to improve forearm strength that will help you perform daily activity.  Simply rest your wrist on a table with your palm facing toward the ceiling.  Squeeze a towel in your hand and hold for 10 seconds.  Then repeat 10 times.  Switch afterwards and do your other arm.

Physical Therapy is a way for your to heal an elbow injury while also making your weak muscles stronger.  Cross Bay Physical Therapy, located in Howard Beach, Queens, has helped patients for over 20 years become healthier and stronger.

 

Call (718) 835-0084 and schedule your consultation.

 

Physical Therapy For Back Pain

 

Physical Therapy is an extremely effective method to heal lower back injuries and pain.  Lower back pain may arise due to an accident, weak muscles, or poor posture.  At Cross Bay Physical Therapy, our physical therapists examine all of these possible causes and create a customized treatment plan to help you get back your health.

 

Poor posture is a leading cause of lower back pain.  It can cause actual anatomical changes in your spine constricting blood vessels and nerves.  Back pain due to poor posture may have different characteristics including back pain that may worsen at certain times of the day, pain that starts in your neck and moves to your lower back, and pain that decreases when you switch position.


At Cross Bay Physical Therapy, we will train your muscles to make good posture automatic and create a new habit that you can maintain throughout the day.

 

If your back pain was caused by an injury, we have a different approach.  Our physical therapists will guide your healing process by first constructing a program that heals damaged cell tissue and then rebuild this tissue with strengthening and stretching exercises.   Sometimes, lower back pain is triggered by a muscle spasm and stretching and exercises will relieve this spasm taking away much of your pain.  Still, a weak back needs to be trained.  Here are a few examples of exercises that will help strengthen your back:

 

  1. Hip Raises -  Lie on your back with your feet on the floor.  Squeeze your glides and raise your hips until your torso forms a straight line.  Pause for 5 seconds and gently lower yourself to the starting position. Repeat 3 sets of 15.
  2. The Cobra -  Lie face down on a mat with your legs straight and your arms straight on your sides.  Contract both your gluten and your low back muscles easing your head, chest, arms, and legs off of the floor.  Rotate your thumbs to make them point at the ceiling.  Hold this position for 30 seconds and then lower back to the floor.  Repeat 3 times.
  3. Core Exercises - Strengthening your abdomen goes a long way toward providing your back muscles extra support.  Exercises like sit-ups and planks can have a huge effect when it comes to healing back muscles.  A strong core supports your whole body.

 

It is important not to attempt these exercises without the guidance of a physical therapist at first for risk of injury.  Our physical therapists make sure that you are not only safe but are on a smooth path of recovery.  Having an expert at your side achieve your goals is of tremendous benefit when on a healing journey.

 

Call (718) 835-0084 and schedule your first visit with us.

 

Relieve Hip And Knee Pain

 

A common injury for athletes and runners is IT Band syndrome.  The IT or Iliotibial band connects the hip bone to the side of the knee.  It is a long, thin band on the side of the hip.  Because of various reasons, this band tightens and rubs against the hip and knee causing significant pain.  

 

Physical Therapy is an excellent way to treat IT Band syndrome because it naturally cures the cause of IT Band syndrome.  The causes of IT Band syndrome are usually a combination of muscle weakness and tightness.  This weakness and tightness could have arisen from a previous injury, chronic muscle tightness, or a sudden increase in activity.  It causes the hip and/or knee to overcompensate for muscle weakness in the body leading to the tightening of the IT Band.  

 

Stretch And Strengthen Surrounding Muscles

 

The way to heal the IT Band and as a result, relieve pain, is too strengthen and stretch the surrounding hip muscles.  This may include the buttocks, the hip, leg muscles, muscles that surround the knee, and the abdomen.  Additionally, stretching these muscles as well as additional muscles likes one’s calves leads to the recovery of the IT Band. 

 

Stretching one’s muscles may relieve IT Band pain but it will just come back if these muscles remain in a weak state.  To truly relieve one’ve’f of IT Band syndrome, one must have strong muscles to support healthy hip movement.  

Some exercises include:

 

  1. The side leg raise - lying on your side, lift your top lip about 1 foot off the ground while simultaneously flexing your hip muscles.  You should feel your hip muscles working.  
  2. Side Shuffle -  Stand with your legs about hip width apart and place an exercise band around your ankles.  Then take 10 steps to the left and 10 steps to the right.  
  3. Wall-Sits and Standing Squats -  Sit on the wall in chair like position and hold for 30 seconds to 1 minute.  Repeat for 2-3 times.  For standing squats, bend down to a squat position and raise up like you were doing a squat with weights.  Perform without weights.  

 

Make sure not to try any of these exercises without the guidance of a physical therapist.  Our physical therapists at Cross Bay Physical Therapy will create an individualized plan for your based on your lifestyle.  We will follow and watch you every step of the way to not only make sure that you are getting healthier but also make sure you don’t injure yourself during an exercise.  


Call (718) 835-0084 and schedule your initial visit.  

By Benjamin Bieber
July 10, 2017
Category: Knee Injury
Tags: Untagged

 

Physical Therapy For Knee Injuries

 

Depending on the advice of your doctor, physical therapy can treat a mild knee injury such as a knee sprain or mild tear.  By leading your knee back to it's full strength and mobility, your knee will be able to resume normal movement and support your body. 

 

The two most important factors in healing your knee are flexibility and strength.  By supporting your knee, tissue damage often heals on it’s own with time.  Physical Therapy helps in aiding the healing process reducing stress on the knee joint.  The less you are able to strain your knee while it is healing, the more likely you will find pain relief and prevent further injury.  

 

Stretching and flexibility is key to the knee’s healing process and preventing another injury.  While strengthening your knee, the muscles tighten and tight muscles cause stress on the knee joint.  Tight muscles are also more prone to an injury.  Gentle stretching after your exercises helps to keep your muscles flexible, long, and reduce soreness.  

 

It is important to be under the guidance of a professional such as a doctor or physical therapist when you start exercising.  Start slowly.  Building up muscles takes some time and you gain strength as you build up your muscles.  Importantly, don't ignore pain.  If you are having pain while exercising, make sure to tell our physical therapists.  Also, don’t overdo it as this can lead to further injury. 

 

Our physical therapists at Cross Bay Physical Therapy will make sure you not only know how to properly do your exercises but will overlook your progress helping to make sure that you are getting better.  We will also make sure you are not overdoing it and end up with another injury.  

 

Physical Therapy Exercises

 

Some important knee exercises include:

 

1.  Straight-Leg-Lift

 

1.  Lying on your back with one leg bent, keep the other leg straight and lift this leg six inches off of the floor.  Then, slowly raise your leg until it is about 1 foot off of the floor while tightening the muscles around your knee.  Keep your upper body relaxed and hold for 3 to 5 seconds.  Then, gently lower your leg to the starting position.  Repeat for the recommended number of repetitions and then switch legs.

 

2.  Single-Leg-Dip

      

2.  Put one chair on both sides of you and put your hands on each chair to help you balance.  Lift one of your legs slightly in front of you while planting the other leg on the floor.  Put your weight on the leg that is on the floor and slowly lower yourself down just a few inches pushing your weight onto the heel of this supporting leg.  Hold this position for 3 to 5 seconds and then slowly straighten your leg to the original standing position.  Repeat for the recommended number of positions and switch sides.  

 

A proper physical therapy program is a key success factor to your healing.  Our physical therapists have decades of experience in helping their patients recover from knee injuries and we are confident that we can help you too.  

 

Call (718) 835-0084 and schedule your first visit. 

 

Recover From Plantar Fasciitis At Cross Bay Physical Therapy

 

Plantar Fasciitis is a common foot condition caused by several factors.  It is easily treatable with a consistent physical therapy program.  At Cross Bay Physical Therapy, we specialize in helping patients relieve their plantar fasciitis foot condition.  

 

Plantar Fasciitis is usually caused by a combination of tight muscles, inadequate footwear, and a sudden increase in intense activity.  Tight muscles like tight foot and calf muscles tighten the plantar fascia band putting a strain on this tissue located in the arch of the foot.  During every movement, the tight plantar fascia band is then susceptible to tissue damage eventually leading to a weakened plantar fascia band and the pain condition known as plantar fasciitis.

 

Removing The Causes Of Plantar Fasciitis Pain

 

In addition, incorrect footwear and orthotics often harms the feet as the plantar fascia band weakens.  People have different foot shapes and different types of shoes are made for different foot shapes.  For example, two common types of foot shapes are flat feet and high-arched feet, which have to do with the shape of the person’s foot arches.  People with flat feet should be wearing shoes that support this foot type but without knowing may buy shoes that support a high-arch foot type.  

 

Different shoes in the shoe store are made for different types of feet and if you buy the wrong one for your feet, it will harm your feet as you constantly move around.  Additionally, cheap in soles can harm your feet as well as they are also inadequate for the different shapes of feet that people have.  

 

Finally, a sudden increase in activity is the perfect storm to create tissue damage in the plantar fascia band and create downward spiral of pain and immobility.  This leads to constant heel and foot pain and the condition known as plantar fasciitis. 


With consistent physical therapy, it is quite easy to heal yourself of plantar fasciitis.  Our Howard Beach physical therapists focus on loosening tight muscles while simultaneously strengthening your plantar fascia band.  By building up the plantar fascia band, your feet will be ready for normal daily activity.  

 

As a side note, some patients have already tried physical therapy and they continue to experience pain.  In this case, you may have a small tear of the plantar fascia band, which makes this condition harder to heal.  In this case, you will want to visit a podiatrist that is experienced in PRP Therapy as PRP Therapy is a natural treatment that can quickly heal a plantar fascia band tear.  

 

Physical Therapy makes plantar fasciitis treatment simple and we have a proven track record for helping our patients overcome this foot condition.  


Call (718) 835-0084 and schedule your initial evaluation with us.

 

How To Quickly Recover From An Ankle Sprain

 

You may be wondering why you have weak ankles.  You may be wondering how to best heal your ankle sprain or you may be wondering what is the best way to prevent another ankle injury.  The answer is a combination of rest and physical therapy.  Rest allows the ankle to heal itself without further injury and physical therapy guides the ankle back to it’s full strength.  Both are essential in the healing process.

 

Most focus on the rest part without the rehabilitation part.  This leads to chronically weak ankles and as a consequence, chronic ankle sprains.  A weak ankle cannot support the body’s movements well.  Any little misstep can cause the ankle to sprain and people end up spraining their ankle over and over because their ankles are weak.  

 

Your ankle will soon heal after a sprain but it will remain weak.  People ignore this weakness because there is no current pain.  They then sprain their ankle again and have to undergo another 6 weeks of rehabilitation.  For this reason, it is essential to begin a physical therapy program

 

Customized Physical Therapy Program

 

Our physical therapists at Cross Bay Physical Therapy design an individualized program to help heal your ankle and rebuild it’s strength.  After this program, you can leave without fear that you are at a high risk of another ankle sprain.  

 

Examples of Exercises:

 

  1. Balance on a Bosu Ball -  A Bosu Ball is like one of those inflatable balls that you seem at the gym but it has a flat surface.  You balance on the ball one foot at a time to strengthen the muscles surrounding your ankle and develop your balance.  After some time and practice, your ankle can handle all the stresses of daily movement without succumbing to a twist or a roll.  
  2. Calf Raises And Stretches -  The muscles surrounding the ankle need to stay loose to help the healing process of damaged cell tissue.  Also, when the ankle is weak, the calf muscle overcompensates for this weakness and takes on more of the burden on the body’s movements.  Strengthening the calf muscles keeps it in shape to handle increased responsibility while the ankle heals.  

 

Physical Therapy is one of the most effective strategies to aide in the healing of an ankle sprain.  It is important that you take re-strengthening the ankle seriously or you could end up with another sprain after spending weeks resting.  We are confident that we can help you heal your ankle sprain and regain your strength. 

 

Call (718) 835-0084 and schedule an appointment.  

 

Recovering From A Shoulder Injury

 

Shoulder pain and injury can drastically reduce the quality of your life.  In cases of a shoulder injury, your shoulder will likely need to be guided back to full health and mobility.  Shoulder injuries where people allow them to heal on their own and ignore rehabilitation and physical therapy often lead to the shoulder having long-term shoulder stiffness, weakness, and immobility.  Physical Therapy is one of the most important strategies you can implement during your healing process. 

 

Our physical therapists at Cross Bay Physical Therapy created a customized physical therapy program for you at your initial visit.  This program aligns with both your lifestyle and level of injury.  Through a combination of stretching, exercise, and hands-on physical therapy, it is possible to bring your shoulder back to full health.  

 

There are normally a few common shoulder problems including rotator cuff tendonitis, biceps tendinitis, shoulder bursitis, frozen shoulder and a shoulder fracture.  Your doctor will be able to examine you and usually, diagnose you correctly.  After diagnosis, you will likely come to physical therapy and our program will treat the type of injury that you have. 

 

After a shoulder injury, you should seek medical attention right away.  If you have shoulder pain that has lasted for more than two to three weeks and is also accompanied by a loss of function, you should visit your doctor, a physical therapist, or other heal care provider.  Usually there is short period of rest recommended when you begin experiencing shoulder pain.  After this period of rest, you will then want to visit us at Cross Bay Physical Therapy.  

 

Physical Therapy

 

Physical Therapy will do a number of things to treat your shoulder.  Like I mentioned before, we will first evaluate your shoulder and during this evaluation, understand the nature of your pain and the aggravating and relieving factors.  We will measure your strength and range of motion.  Once your evaluation is completed, we will create a program to help control your pain and inflammation as well as rebuild your shoulder and aide in the healing process.  We may ask you to perform a home exercise program that will help accelerate the healing process of your shoulder. 

 

If you have any questions, be sure to ask us during your physical therapy visits.  Also, if you are experiencing any pain, let us know.  Applying a home exercise program before consulting a physical therapist is extremely risky as it can lead to further shoulder injury.  We look forward very much to helping your recover from your shoulder injury. 

 

Call (718) 835-0084 and schedule your evaluation.  

By contactus@crossbayphysicaltherapy.com
June 15, 2017
Category: Uncategorized
Tags: Untagged

 

Eliminate IT Band Syndrome With Physical Therapy

 

IT Band syndrome occurs as the IT Band, or the Iliotibial band, a ligament extending from the pelvic bone to the shinbone, becomes so tight that it begins to rub against the thighbone causing pain.  

 

The most common symptom is pain between the hip and knees, which may worsen with activity.  If left untreated, pain in other areas such as foot pain, knee pain, and hip pain can develop.  Physical Therapy is the main form of treatment to relieve IT Band Syndrome.  

 

Pain is a result of damaged tissue so both the tight IT Band and damaged tissue need to be addressed in Physical Therapy.  Through a combination of hands-on massaging, stretching, and strengthening exercises, it is possible to relieve IT Band Syndrome.  

 

IT Band syndrome is first diagnosed when there is pain present at the insertion point of the IT Band on the outside of the knee.  This pain is usually caused by compression due to an abnormal movement pattern of the femur.  So what causes this abnormal movement?

 

It’s usually weak or tight muscles.  Often, a weak butt effect the position of the pelvis and overall stability of the legs.  Weak hips and weak abdomen muscles can cause the pelvis to “drop” down while walking or running.  

 

Strengthen And Stretch Weak Muscles

 

Tight muscles like tight calf muscles, leg muscles, or hip muscles can place strain on the hip and knees causing a tight IT Band and abnormal femur movement.  This abnormal, excessive movement can be controlled simply by strengthening the muscles that support the pelvis so that the pelvis regains stability and stops “dropping”.  Simply put, relieving IT Band syndrome has to do with consistently strengthening and stretching a variety of muscles that support the pelvis.

 

Our physical therapists at Cross Bay Physical Therapy create an individualized physical therapy program for you at your first session that will help you resolve this issue.   

 

For example, here are some exercises you may perform during your physical therapy session that create stability for the pelvis.  

 

  1. Side Leg Raise -  While lying on your right side, lift your left leg at a 45 degree angle and then lower it back down to the starting position.  While lifting, feeling the hip muscles working and tightening.  Make sure your pelvis remains in a neutral position and do 20-30 reps for each leg.  
  2. Side Shuffle -  Bending your knees slightly in a squat-like position, take ten steps to one side.  While facing the same way, take another ten steps back to your starting position.  Perform 3-5 sets.  

 

There are many physical therapy exercises that will build up your leg and hip muscles and help stabilize your pelvis.  IT Band only gets worse if ignored, which is why scheduling an evaluation at Cross Bay Physical Therapy is better done now than later when the pain gets worse. 

 

Call (718) 835-0084 and schedule your evaluation.

Physical Therapy To Relieve Elbow Pain

 

Elbow Tendinitis is an overuse injury.  It usually occurs after a sudden increase in activity.  Golfer’s elbow and Tennis elbow are different types of elbow tendinitis, where pain is often experienced on the outside of the elbow and sometimes in the wrist or forearm.  Repetitive wrist and arm motions cause inflammation and tissue damage, where pain is the primary symptom.  

 

Treatment is quite simple for elbow tendinitis and includes rest, ice, pain relievers, and physical therapy.  At Cross Bay Physical Therapy, we help people everyday overcome Golfer’s elbow, Tennis elbow, and other forms elbow tendinitis might take.  It is best to come in for an evaluation right away at our facility in Howard Beach, Queens because we will put you on a program that prevents further injury from occurring.  

 

There are many other activities that could have caused tennis or golfer’s elbow other than tennis or golf including painting, repetitive computer mouse use, using plumbing tools or repetitive cutting while cooking.   

 

If you are experiencing pain while doing even mundane activities such as shaking hands, gripping, an object, turning a door knob, or even holding a cup of coffee, you likely have elbow tendinitis and physical therapy can greatly help.  Our physical therapists create a custom provide tailored to your age, lifestyle, and occupation that will accelerate the recovery of your elbow.  

 

Through a combination of stretching, strengthening exercises, and hands-on physical therapy, it is possible to quickly heal elbow tendinitis.  Our physical therapists will work with you closely to make sure you understand each stretch and exercise.  

 

Some exercises include:

 

  1. Fist clench -  Poor grip strength is a symptom of elbow tendinitis and will cause you pain when attempting to grab things.  Improving grip strength will build your forearm muscles making it easier to perform normal daily activity.  For the fist clench, simply lie your forearm on a flat surface while holding a towel.  Squeeze the towel clenching your fist and hold for 10 seconds.  Repeat 10 times and the switch hands.  
  2. Wrist Extension -   The wrist extensors are muscles that are responsible for bending your wrist.  These muscles are also subject to overuse that can be causing pain.  By strengthening these muscles, we are building them back up after injury.  All you need for this exercise is a two pound dumb bell and a chair.  Simply sit in the chair and rest your forearm on your knee.  The dumb bell should be in your hand hanging in the air in front of your knee. Keep your palm facing downwards and then next, extend your wrist by lifting it back toward your body.  Next, return to the starting position and repeat for 10 repetitions.  

 

It is important to follow the guidance of a physical therapist as to not further injure yourself.  This is why we recommend scheduling an evaluation at Cross Bay Physical Therapy.  Allow us to create a custom program that we know will bring you success.  

 

Call (718) 835-0084 and schedule your evaluation.  

 

Why You Still Have Weak Ankles

 

Physical Therapy is essential after an ankle sprain.  People who fail to rehabilitate their ankles end up with weak ankles and chronic ankle sprains.  The reason is that they lack the knowledge of even knowing how important re-strengthening their ankles are after an injury and here’s why.  

 

After a sprain, the ligaments and tendons around the ankle joint are damaged.  The tissue is able to repair in 4 to 6 weeks but this new tissue isn’t strong like the previous tissue before it was damaged.  This new tissue cannot support all the micro-movements of the body.  Any little misstep can cause the ankle to roll again.  The ankle doesn’t have appropriate training to maintain the balance of the body under duress.  

 

Re-Strengthening Your Ankles After A Sprain Is Essential To Full Recovery

 

So, when a person sprains their ankle and fails to re-strengthen the surrounding muscles, tendons, and ligaments, they now have weak ankles that can sprain after any little misstep.  This is why some people seem to sprain their ankle over and over gain.  They have weak ankles but the solution is really, really simple: strengthen your ankles!  This is what we do at Cross Bay Physical Therapy and why physical therapy is important to the recovery of an ankle sprain.  

 

Here are a few examples of ankle exercises that re-strengthen the ankle:

 

  1. Balance on a Bosu Ball -  A Bosu ball is an inflatable ball with a flat surface.  On the side that is inflated, balance on one foot for 60 seconds.  Change feet and repeat 2-3 times.  This balancing act builds up the strength of your ankle muscles and prepares your ankle for the pressures of daily movement.  
  2. Calf Raises -  Your calves support your feet and also, tight calves make it harder for your ankle sprain to heal.  Calf raises build up your calf muscles and help support your weak ankle while it recovers.  Calf stretching is important as well to keep your calves loose so your ankle recovery is not inhibited.   

 

I cannot recommend Physical Therapy after an ankle sprain highly enough.  You don’t want to spend six weeks healing only to roll or twist your ankle again because you failed to rehabilitate your ankle and spend another six weeks recovering.  Just remember that healing from an ankle sprain is equal parts recovery and rehabilitation.  

 

Call (718) 835-0084 and schedule your consultation. 

 

Physical Therapy For Plantar Fasciitis

 

Fortunately, most cases of Plantar Fasciitis resolve within weeks if you take the right path to recovery.  Physical Therapy is one of the most effective means of healing Plantar Fasciitis because this condition can often be resolved by a combination of stretching, strengthening exercises, and corrective footwear. 

 

At Cross Bay Physical Therapy, our physical therapists will first provide an in depth evaluation of your current foot condition and then, create an customized physical therapy program for you that will very likely cure you of Plantar Fasciitis.  

 

Most Plantar Fasciitis develops because of a combination of tight muscles, a sudden increase in activity, and often incorrect footwear.  Firstly, making sure you have the right shoes for your foot type is essential. 

 

People with flat feet and high-arched feet often develop Plantar Fasciitis because they are wearing shoes that do not support the shape of their foot.  These foot types apply pressure to various parts of the foot that need to be protected by shoes that support flat feet or high-arched feet.  When going into a shoe store, you want to make sure that you are getting shoes that support your foot type as buying shoes that are made for another foot type will likely harm your feet.  

 

At Cross Bay Physical Therapy, we will help you understand which shoes are best to provide maximum comfort for you and help heal your Plantar Fasciitis condition.  Once proper footwear is establishes, a program of stretching and strengthening exercises will help heal you of Plantar Fasciitis.  

 

Stretching And Strengthening Exercises

 

A tight Plantar Fascia band as well as tight calf muscles constrict the plantar fascia band leading to damaged Plantar Fascia tissue.  With a regimen that keeps both of these areas flexible, the Plantar Fascia band will have the space and flexibility it needs to heal damaged tissue.  Further stress and pressure will be taken away from the Plantar Fascia band that helps it to heal as well.  

 

Since there is current tissue damage in the Plantar Fascia band, it will be weak and stay weak.  Strengthening exercises build up the Plantar Fascia band allowing it to handle daily movement without constant breaking down of the tendon tissue.  Getting the Plantar Fascia band back to it’s full strength is essential during recovery and is an important focus at Cross Bay Physical Therapy.  

 

Furthermore, you may have some built up scar tissue that is preventing the Plantar Fascia band from healing.  Our physical therapists will apply massage techniques to break up this tissue which will allow the tissue to heal faster.  

 

Most Plantar Fasciitis heals within weeks but you need the correct treatment.  This is where Physical Therapy will help you. 


Call (718) 835-0084 and schedule your evaluation.    

 

Recover From Lower Back Pain

 

Lower back pain often spirals out of control because of chronic tight lower back muscles.  There are two main causes of lower back pain: incorrect posture and trauma.  Poor posture tightens the lower back muscles leading to eventual tissue damage and trauma like after an injury involves sudden tissue damage in the back.  As the back attempts to heal itself or continues to decline, you will experience back pain.  

 

At Cross Bay Physical Therapy, we will provide you an initial examination to diagnose the extent and cause your back pain.  Through a combination of stretching, strengthening exercises, and hands-on Physical Therapy, we will both steer the lower back into healing itself and aide the continuation of this process.  

 

Often, we accidentally have consistent bad posture.  This is likely caused as we hunch over at desks or hunch while standing.  Bad posture leads to tight back muscles that atrophy and spasm and eventual tissue damage that causes back pain and immobility.  During Physical Therapy, we will train your muscles to habitually maintain correct posture. By keeping good posture, your back be more resistant to developing tight muscles that lead to spasms and pain.  

 

Physical Therapy For Lower Back Pain

 

In the event of an injury, our physical therapists guide you in both the healing process and the rebuilding of weak back muscles.  It is extremely important to aide the healing process in the correct way as not to cause further injury.  

 

Some great exercises implemented at our facility include:

 

  1. Core Strengthening exercises -  Our goal is to create a “belt of muscle” around your abs and lower back.  Specific abdominal exercises such as crunches, sit-ups, and leg-raises strengthen your abs and in turn, help the abs support a weak back.  This relieves pressure from the lower back allowing damaged tissue to heal.  
  2. Lower Back Hyperextensions -  Lying face down on a hyperextension bench and with your body straight, fold your arms across your chest.  This is your starting position and we have the equipment needed at our Physical Therapy facility.  Begin bending slowly forward at the waist while keeping your back straight.  Inhale as your perform this movement.  Keep moving forward until you feel a nice stretch in your hamstrings and can no longer keep going without rounding your back.  Then, slowly raise your torso back to it’s original position.  Then, repeat for the recommended number of repetitions.  

 

Having a professional Physical Therapist guide you back to full health is a tremendous asset.  At Cross Bay Physical Therapy, our physical therapists have decades of experience helping patients recover from lower back pain and injury.  

 

Call (718) 835-0084 and schedule your evaluation. 

 

Repair Your Knee With Physical Therapy

 

Physical Therapy is essential after a knee injury.  It will help your rebuild muscle strength and guide the knee's recovery during the healing process.  Our physical therapists at Cross Bay Physical Therapy create an individualized physical therapy program for you that will help you relieve pain and overcome any disability.  

 

It is important to both heal and rehabilitate a knee injury.  Just healing will leave your susceptible to further injury and disability as it will remain weak and unable to handle the daily stress of movement.  

 

Cross Bay Physical Therapy applies a program that combines strengthening exercises, stretching, and hands-on therapy.  Strengthening the muscles around the knee will support your knee joint and help it absorb shock.  Stretching the muscles that get strengthened during physical therapy will restore range of motion and prevent further injury.  

 

The weakness of the knee forces other muscles to overcompensate for this weakness and it is important to strengthen muscles that seem unrelated to the knee.  For example, strengthening your core helps to keep your back it a neutral psition, which places the knees is great position for movement without any joint compression.  

 

Hands-On Physical Therapy

 

Cross Bay Physical Therapy specializes in hands-on physical therapy.  During each session, you will likely receive icing or heat, an ultrasound massage, and electrical nerve stimulation.  All serve to invigorate the muscles surrounding the knee and help to stimulate an accelerated healing response in the knee joint.  

 

It is possible to avoid knee surgery with our Howard Beach Physical Therapy.  Sometimes, physical therapy is all you need for treatment.  

 

During your first visit, one of our physical therapists will provide a full evaluation to see how your knee bends, straightens, and moves.  This will help us create a custom physical therapy program for you that will get you better.  

 

Various exercises to help strengthen the knee and it’s surrounding muscles include hamstring curls, single leg dips, step-ups, straight leg lifts, wall squats, and balancing exercises.  It is important to follow the guidance of your physical therapist in order to reduce the risk of injury. 

 

Immediately tell your physical therapist if you are experiencing any pain.  A little discomfort is normal but too much pain can signify that you are pushing your muscles to hard.  

 

After a few weeks, you will likely see significant improvement in terms of pain relief and renewed strength.  We pride ourselves on helping our patients get better and have successfully done so for over twenty years. 


Call (718) 835-0084 and schedule your evaluation. 

 

Physical Therapy For Shoulder Injuries

 

Do you have shoulder pain or stiffness?  Do you suspect that you have a shoulder injury?  Cross Bay Physical Therapy can help your diagnose and rehabilitate your shoulder problem.  Shoulder pain often indicates an underlying injury and continuing normal activity and exercise will likely lead to further pain, stiffness, and even disability.  It is better to fix this problem as quickly as possible. 

 

Most shoulder pain is to do with musculoskeletal issues.  At Cross Bay Physical Therapy, our physical therapists will identify which part of the shoulder is causing you pain and create a customized physical therapy program to treat your shoulder injury.  

 

Most shoulder pain is the result of a previous trauma like a fall or a car accident. You should seek medical attention immediately for a shoulder injury.  If your shoulder pain has lasted more than two to three weeks, you should either visit your doctor or a physical therapist.  

 

After a shoulder injury, a short period of rest is recommended.  You will want to apply ice to provide pain relief and control inflammation during this period.  Ice can be applied for 15 to 20 minutes at least twice per day.  After a few days of rest, shoulder exercising, under the guidance of a physical therapist, can help rebuild your shoulder.  For more severe shoulder injuries, a longer wait period may be necessary.  

 

Rebuilding Your Shoulder

 

The goal of a physical therapy program is to guide your shoulder while it is healing, rebuilding the shoulder with exercising and improving it’s range of motion.  Physical Therapy allows you to rehabilitate your shoulder under the guidance of a trained professional and thereby, reducing the risk of further injury.  

 

Shoulder pain usually lasts for about four to eight weeks and after treatment, you should begin to notice an improvement to your shoulder pain.  


The most important thing that you can do is diagnose your shoulder problem accurately.  This way, both your doctors and physical therapists will know how to help you achieve full recovery.  Physical Therapy is usually an essential part of shoulder rehabilitation.  Without it, one can injure themselves by performing only home exercise or leave the shoulder to remain in a weakened, immobile state even after the initial tissue damage heals.  

 

The shoulder needs to regain it’s strength because after an injury, the shoulder and it’s tendons and muscles will be weak.  A weak shoulder increases the risk of injury, consistent pain, and disability.  At Cross Bay Physical Therapy, we are trained and experienced in helping our patients regain the full strength and health of their shoulder after an injury.  

 

Call (718) 835-0084 and schedule your evaluation.  

 

What To Do After An Ankle Sprain

 

An ankle sprain is common and often heals within weeks.  At the same time, there is a risk of consecutive injury or consecutive ankle sprains.  You could spend weeks healing only to roll your ankle again.  This re-injury is fairly common with ankle sprains, which is why so many people end up with weak ankles leaving them susceptible to multiple injuries.  


I am going to teach you today how to not only heal your ankle sprain but make sure your ankle regains it’s strength limiting the chances of sustaining chronic sprains.  

 

Firstly, after your sprain, you will want to get off your ankle, elevate it, and ice it.  Do this 3 times a day for the first week because this will relieve inflammation and speed up the healing process.  Next, wear crutches if you can’t walk without pain.  The goal in early ankle sprain treatment is to do everything possible not to further damage your ankle as this will only lead to a longer recovery time.  


After, you will want to schedule an appointment to get an x-ray making sure that you have a sprain and not a worse injury like a fracture.  This can be done by a radiologist or a podiatrist.  You will also want to purchase an ankle brace.  This brace is crucial to the recovery of the ankle because it restricts ankle movement making it virtually impossible to re-roll or twist your ankle.  

 

Don't Forget To Strengthen Your Weak Ankles

 

After taking these preliminary steps to healing, it is time to guide your ankle back to full health and this is best done with Physical Therapy.  At Cross Bay Physical Therapy, our physical therapists create a customized program of healing for your and we will guide you each step of the way as your ankle improves. 


This physical therapy program includes hands-on therapy, stretching, and exercises to bring your ankle back to full health and strength.  An ankle is extremely weak after a sprain.  Once the ankle somewhat heals, it will still be very weak.  If you are walking casually because you have no pain, your ankle is still weak.  Any little misstep is more likely to cause your ankle to roll and then, you will have to undergo another month of healing time.  


At our Physical Therapy facility in Howard Beach, we make sure your ankle strength is built up so when you are walking around during the day, the risk of another sprain is much lower.  Once your ankle full heals, it will also be strong and able to wisdom normal daily activity. 

 

Physical Therapy is important to avoid weak ankles and chronic ankle sprains.  We will help you heal your ankle and get back to your full strength and mobility.  


Call (718) 835-0084 and schedule your evaluation.

 

Heal Tennis And Golfer's Elbow

 

Now that the weather is finally getting warmer, outdoor summer sports like golf and tennis are on the rise.  A long winter of inactivity means that muscles and tendons of the elbow can be initially overwhelmed by the repetitive motions of these sports.  This leads to elbow tendinitis and weeks of elbow pain.  

 

The way to avid these injuries is by stretching and not over-exerting yourself during your re-introduction to these sports.  The elbow and it’s surrounding muscles should be warm before you spend hours repeated the elbow motions required to play.  You can also start slowly not over-exerting yourself during the first few times you play so that your elbow can get used to the repetitive motions.  

 

If you have already sustained elbow tendinitis, don’t worry.  With physical therapy, your elbow will get better.  This over use injury needs a few weeks of recovery, stretching, and strengthening exercised.  Under the guidance of a physical therapist, we will help you prevent further injury to the muscles in your arm.  

 

First, stop any activity that is known to cause you elbow pain.  Ice your elbow to decrease inflammation and relieve pain.  Try to ice your elbow 3 times a day as a way to ensure an accelerated healing response.  If 3 is too much, aim for icing twice a day.  

 

Physical Therapy Exercises

 

While it is possible to implement a home program, a professional physical therapist at Cross Bay Physical Therapy will ensure you are the fastest track to recovery and reduce the risk of further injury.  

 

Some exercises at physical therapy that help rebuild and heal tissue damage in the elbow include:

 

  1. Supination with a dumbbell -  The supinator is the large muscle of the forearm that attached to the elbow.  Holding onto a two pound dumbbell, sit down and place your elbow on your knee.  Then, let the dumbbell rotate your arm outwards so that your palm faces upwards.  Rotate your hand until the palm face downwards and then back upwards.  Repeat 20 times for both arms. 
  2. Wrist Extensions -  In the same position as above, hold the weight in the palm of your hand making a fist and face your palm downwards toward the floor.  Then, curl the weight extending your wrist backwards toward your body.  Repeat 10 times on each side.  

 

At Cross Bay Physical Therapy, we will help you heal your elbow injury.  Our physical therapists will create a simple program for you to follow in order to ensure success and guide you along the way. 

 

Call (718) 835-0084 and schedule your evaluation today.   

 

Fix Your Posture, Fix Your Life

 

Correct Your Back Pain

 

The most common cause of neck and back pain is poor posture.  Bad posture mis-aligns the spine placing the muscles in the back and neck under unnecessary stress, which tightens the muscles and leads to painful knots.  Many patients even complain of consistent migraines, which is often a symptom of poor posture.  

 

In regards to neck pain caused by poor posture, the neck habitually leans forward in front of the body rather than lined up with the spine.  One can be looking at a person, computer screen, or television and if there neck is consistently leaning forward, there is undue stress being placed on the neck muscles. 


The solution to this problem is quite simple.  The first step is to make sure your head sits on the top of your spine instead of leaning forward.  Gently have your head rest on top of the spine as the spine is straight.  This makes for perfect posture.  Under the guidance of a physical therapist, we will actually train your muscles making them stronger so that good posture becomes automatic rather than a continuous chore one has to remember. 

 

Correct Your Back Pain

 

Back pain is another common symptom of poor posture.  Just by leaning forward and bending the back, often at the hip, the spine is mis-aligned placing an extreme amount of stress on the lower back muscles.  If this habit remains unchanged, then a person is susceptible to continuous back pain. 

 

Poor posture that leads to back pain usually starts as a person is hunched over their desk or computer.  Whenever the back and spine is curled rather than straight, the muscles are being slowly strained.  

 

At Cross Bay Physical Therapy, we help our patients understand why their pain is a result of poor posture and we heal the muscles that weak due to poor posture.  By re-strengthening these muscle, we are helping our patients relieve back and neck pain.  

 

Additionally, we train our patients on correct posture and during physical therapy, we apply stretching and strengthening exercises that serve to support great posture making this position less of a chore or more natural.  

 

Poor posture weakens the muscles in the back and neck.  This means that your muscles are more susceptible to injury during a sudden increase in activity.  Let’s say you have poor posture and tight muscles and try a new sport, you may end up with an injury just because you have spent years in poor posture. 

 

Cross Bay Physical Therapy can help you find the correct posture and heal from any current injury.  


Call (718) 835-0084 and schedule your evaluation.

 

Rebuild and Repair Your Knee

 

A knee injury can take a daily toll on the body not only causing pain and disability but also weakening other surrounding muscles when they have to overcompensate for a weak knee.  Physical Therapy is one of the most effective non-surgical treatments to heal a knee injury because with the guidance of a physical therapist, a person can both repair knee damage while strengthening a weak knee.  

 

Most knee injuries are either strains of a ligament or muscle, sprains of a ligament of muscle, or tears of a ligament or muscle.  In most case, physical therapy helps with all three.  After a severe tear of a ligament or muscle in knee, options other than physical therapy need to also be assessed.  Sometimes, a doctor may recommend unnecessary surgery for a minor tear in knee and in this case, physical therapy is just as effective as surgery.  In this way, you should consult more than one doctor to see if risky and invasive surgery is actually necessary.  

 

For most knee injuries, physical therapy is an extremely effective treatment with high success rate to repair knee damage and disability.  At Cross Bay Physical Therapy, we apply a combination of strengthening exercises, stretching exercises, and hands-on therapy to assist the knee in it’s healing process.  Our physical therapists direct the knee toward full health and mobility.  

 

The first step is to schedule an initial evaluation at Cross Bay Physical Therapy.  During your visit, one of our experiencing Doctors of Physical Therapy will provide not only a full evaluation of the current state of your knee injury but also develop a physical therapy plan specific to you.  This plan will take into consideration your lifestyle and goals and include the routines needed to accomplish these goals.  It should be noted that any exercise should not be tried without the supervision of a trained physical therapist as it is possible to over-exert a weak knee causing more damage and lengthening the healing process.  

 

I have seen first hand that most injuries that can be treated and healed under the guidance of the right physical therapist.  Cross Bay Physical Therapy is a favorite in the Howard Beach area and provides hands-on physical therapy with a track record of successful treatment.  

 

Call (718) 835-0084 and schedule your consultation.  

 

Repairing Weak Ankles

 

Weak ankles are a consequence of a previous ankle injury.  This ankle injury, often a sprain, may have happened years ago, but still the ankle is weak and a person doesn’t know why.  A weak ankle is susceptible to commonplace injury and poor balance.  This is one problem that is easily fixed but most are just unaware that it is the reason why ankle injuries keep happening.  

 

So, if you are reading this, you may have an ankle injury.  This first step is to heal this injury.  Normally, an ankle sprain takes around six weeks to heal and at Cross Bay Physical Therapy, we will help guide your ankle to recovery.  Next though, it is crucial to rebuild the strength of the ankle or chronic ankle sprains will continue.  Strengthening the ankle is simple, it’s just that most people forget this step when their ankle is without pain and life can continue without this ankle pain.  

 

Re-strengthening the ankle build’s the ankle’s surrounding balance allowing the ankle to not only support the body’s movements but also protect the body during any little misstep.  If a misstep occurs and the ankle is weak, there is a greater chance that the ankle will roll or twist causing yet another sprain but if the ankle is strong and a misstep occurs, you can prevent an ankle sprain. 

 

Before You Roll Your Ankle....Do This


Another important life strategy to prevent an ankle sprain is that when you do inevitably roll your ankle during a misstep, make sure to go with the direct of the roll.  When someone rolls their ankle, their first instinct is to try to save the ankle and pull back against the roll to get back on even ground.  This actually pulls the ligaments and tendons rather than quietly going with the roll, which doesn’t exert pressure on the ligaments and tendons and avoids a tear.  Don’t be afraid that you will fall during a roll.  Your ankle will roll and then you will catch yourself. 

 

One of the best exercises for strengthening the ankle is with a BOSU Ball.  A BOSU is one of those inflatable balls but has a flat side.  The flat side lies on the ground and the person balances on one foot on the inflated side for about 60 seconds.  It is difficult to balance oneself but this build tremendous ankle strength.  

 

Rebuilding your ankle is simple and at Cross Bay Physical Therapy, our physical therapists will show you how to both heal your ankle and prevent future injury. 

 

Call (718) 835-0084 and schedule your appointment.

Physical Therapy

Life can be more unpredictable then we can ever imagine as we go about our daily lives. Unfortunately, for many of us, sometimes we’re struck by an abrupt and unforeseen accident that turns our world upside down and inhibits an optimal quality of life. Or in other instances, it may not be an accident that suppresses an optimal quality of life, but a set circumstances beyond our control. 

However, regardless of any particular instance that has changed a patient’s life circumstances, and has not allowed them to physically be at their best, physical therapy provides a distinct remedy. When many of us think of conventional medicine we tend to think of some kind of pill, antibiotic, or other form of medicine that can practically instantly heal us or at the very least make us feel better by the following day. In contrast, physical therapy provides a solution that requires: dedication, effort, time, and the willingness to learn from the physical therapist as you would from a mentor. 

Learning Your Body And How To Heal Injury

A patient can be taught the intricacies of the human body as it relates to their particular injury or disease and how best to come back from it much stronger than they had ever even anticipated. Working as a physical therapy aide has allowed me to see firsthand how beneficial and effective physical therapy treatment can be on patients. For example, there was a young patient who had come in for treatment on a torn ACL they had gotten from playing a high contact sport. Initially, the patient had very limited range of motion and needed crutches to get around. However, the patient was diligent with the prescribed exercises, both during his visits and when they were at home. Within weeks the patient’s limited range of motion had dissipated, and much to their joy they were able to acquire a certain level of independence they had lost once again. The improvement wasn’t overnight of course but I think the combination of gradual improvement through hard work, therapy, and the sense of purpose given from exercises all collaborate to create a sense of deep appreciation for life. 

Furthermore, one of the very unique aspects of Cross Bay Physical Therapy is the special rapport that is created between the therapist and patient that you seldom see anywhere else in healthcare. Having shadowed clinicians prior it was clear how acute the care was for patients from that perspective in comparison to how much time a physical therapist spends with each of their patients.

Call (718) 835-0084 and schedule an appointment.  

Shoveling Snow Without Straining Your Back

Every winter, we will all inevitably face at least one snowstorm and this includes shoveling snow.  By shoveling snow, not only can we walk easily on our driveways but also prevent dangerous ice from forming beneath.  Shoveling is an activity that we sometimes rush through but it is also, wrongly done, can be a constant motion of bending one’s back. Shoveling snow is never an easy task but if done properly you can minimize the risk of straining your back.  

Regardless of age, most us don’t think of shoveling as a workout.  We simply just want to clear the sidewalks and head back indoors as quickly as possible.  As with any workout, especially one that consists of moderate aerobic and anaerobic activity, a person must properly warm-up to get blood flow throughout the body and to increase muscle extensibility.  This is especially important when the temperature drops below freezing.  Because jumping jacks and burpees are out of the question when wearing heavy winter boots and 3 layers of clothing, a simple 3-5-minute brisk walk should be sufficient.  That combined with light trunk rotations and body weight squats should properly bring blood flow to cold muscles in preparation for the “workout”.  

Body mechanics is key when pushing and lifting snow.  You should never bend at your waist when lifting a loaded shovel, but rather by your hips and your knees while keeping your back straight (no slouching.) Your hips consist of big ball-and-socket joints that are designed to move in multiple planes of motion.  Your back, on the other hand, consists of small facet joints that are designed to move in only small increments of motion.  Why not use your joints the way that they were intended?  This minimizes the risk of lower back strains and herniated disks!!  Lastly, if you ever feel pain or fatigue, STOP and take a break.  Your body has a way of telling you that you’ve done too much so take a break and resume when you feel up to it.  If not, there may be neighborhood kids willing shovel… for a price of course!!

In summary:

  • Warm-up to prepare your body for the “workout”
  • Keep your back straight with lifting
  • Bend at your hips and knees (and not your waist!) when bending
  • Take a break when needed

 

If you are experiencing back problems, our physical therapists will help you not only understand your back problem but how to resolve this pain, stiffness, and immobility.  Physical Therapy provides a proven system to relieve back pain and prevent this pain from coming back.  

 

Call (718) 835-0084 and schedule an appointment at Cross Bay Physical Therapy.

 

Relieving IT Band Syndrome

 

IT Band Syndrome is extremely irritating and occurs as the IT Band, a string like band that runs from your hip down to your knee, tightens causing trigger points to form on the hip.  A trigger point is a painful knot that can shoot pain down a person’s leg making normal activities like sitting and walking painful.  Many people with IT Band syndrome are simply prone trigger points but the way to avoid IT Band tightness and trigger points is by developing both flexible and strong muscles in particular areas of the body.  

 

There are a range of problematic areas that can cause the IT Band to tighten and the hip to develop trigger points.  This includes weak back muscles, weak core muscles, weak quadriceps, weak knees, and foot conditions such as plantar fasciitis.  Even foot types such as flat feet or high-arched feet can cause muscle tightness that leads to a tight IT Band and trigger points.  Poor posture that leads to weak and tight muscles can lead to a tight IT Band as well. 

 

How To Fix IT Band Syndrome With Physical Therapy


The question then is how to fix this problem.  Physical Therapy is extremely effective at helping you eliminate trigger points and relieve IT Band tightness because our physical therapists will help you strengthen key muscles that support the IT Band.  At Cross Bay Physical Therapy, we will create an exercise and stretching plan for your during your sessions and that help your muscles regain strength and flexibility and by doing so, your IT Band will loosen and trigger points will vanish. 


Again, this may include exercises and stretching that targets back muscles, leg muscles, the abdomen, and even foot muscles.  You will find that by keeping these muscle strong and loose, IT Band problems will disappear.  

 

The first thing to notice right now is where are you having problems besides your IT Band.  Is your back sore?  Do you have foot pain?  Do you have knee pain?  These types of questions will allow you to identify what muscles in your body may not only be weak but also contributing to a tight IT band and trigger points that cause pain to shoot down your leg.  

 

It is extremely difficult to solve this problem on your own, which is why we recommend allowing a physical therapist at Cross Bay Physical Therapy work with you until you fully understand the cause of your IT Band syndrome and how to fix it.  

 

Call (718) 835-0084 and schedule your appointment.  

 

Heal From Your Shoulder Injury

 

After a shoulder injury, a physical therapy program will help you return to daily activities and enjoy a healthy, active lifestyle.  The key to the success of physical therapy is that one of our physical therapists will design a specific program for you that guides your shoulder through it’s recovery process.  By gently ushering the healing process in the right direction, the risks of long-term immobility and symptoms greatly decrease.  Our goal at Cross Bay Physical Therapy is to bring you back to full health so you can enjoy the activities that you love pain-free.  

 

Your physical therapy sessions will always be under the direct supervision of one of our physical therapists ensuring that the program is safe and effective for you.  An exercise and stretching program is necessary to rehabilitate a shoulder injury and our physical therapists will show you what exercises to do and how to perform the correctly so that you don’t injure yourself.  Make sure to have a physical therapist show you how to do an exercise before trying it on your own either out our facility or at home.  

 

Strengthening exercises will keep your shoulder stable and keeping your shoulder muscles strong will relieve shoulder pain and prevent a further injury from occurring.  Stretching helps your shoulder restore it’s much needed range of motion.  It will relieve muscle soreness and keep your muscles flexible and long.  

 

Normally, a shoulder conditioning lasts around 4 to 6 weeks unless specified otherwise by your doctors.  

 

Examples Of Shoulder Exercises:

 

  1. Pendulum -  This exercises works your deltoids and is done during each session.  
    1. Lean forward and place your arm on a table allowing the other arm to hang freely by your side.  
    2. Next, swing your arm forward and backward gently.  Repeat this exercise moving your arm side to side and then repeat it again in a circular motion. 
    3. Repeat this sequence for your other arm.  
  2. Crossover Arm Stretch -  This exercise stretches your posterior deltoid and you should feel the stretch at the back of your shoulder.  Do 4 repetitions for each side. 
    1. Relax your shoulder and gently pull one of your arms across your chest as far as possible, while holding the upper arm. 
    2. You should hold this stretch for 30 seconds and afterwards, let your  arm rest for 30 seconds.
    3. Now you can repeat this stretch with your other arm. 

Physical Therapy is a key element that will help your shoulder heal.  Trying to heal your shoulder alone can be dangerous and the allowing a professional assist you with the healing process will ensure success. 


Call (718) 835-0084 and schedule your appointment.  

 

Physical Therapy For Knee Injuries

 

Your knee currently hurts and you are looking for the best solution.  Of course, you don’t want surgery and you probably don’t need it.  Creating strong and flexible muscles is often the best way to keep your knees healthy and get rid of knee pain. 


You might be surprised at how much knee pain is caused by weak and tight muscles.  Strengthening the muscles surrounding the knee supports your knee joint and reduces stress on the knee.  The less you strain your knee and the stronger you are, the better chance you will have at not only finding pain relief but also preventing further injury. 

 

Flexibility is also key to the knee’s health.  It is vital to preventing injury.  Strengthening your knee will build muscle but can also tighten these muscles and tight muscles are prone to injury.  Gentle stretching after your exercises will keep your muscles long and flexible and reduce muscle soreness. 

 

Physical Therapy is one of the best approaches to heal a knee injury because you are guided by a professional during your recovery process.  At Cross Bay Physical Therapy, your physical therapists will tell and show you which exercise are right for you. 

 

Physical Therapy Path To Recovery

 

During your first session, one of your expert physical therapists will examine you and create a treatment plan for you to follow.  The key is to start slowly.  Building muscles takes time and as you get stronger, you will notice pain relief and be able to gradually increase your repetitions and lifting weight. 

 

Our physical therapists will make sure you don’t overdo it, which can lead to many more weeks of injury.  You should be challenging your muscles but not to the point of bringing on pain.  This is why we recommend going with Cross Bay Physical Therapy so our physical therapists can make sure you don’t further injure yourself.  

 

You should never feel serious pain during one of your exercise.  If this is the case, make sure to stop and tell your physical therapist right away.  

 

Knee pain is increased by muscle weakness.  It is possible that you have a minor tendon or ligament injury but by strengthening your knee and it’s surrounding muscles, you will allow the injury to heal more efficiently.  

 

Physical Therapy is one of the most effective non-surgical knee treatment in medicine because it slowly builds your knee up while simultaneously allowing any injury to heal.  At the same time, one of our physical therapists will be guiding you every step of the way making sure that you don’t injury yourself and your recovery timeline is on schedule.  

 

Call (718) 835-0084 and schedule your appointment.

 

The Need For Physical Therapy After An Ankle Sprain

 

When ankle sprains happen, they limit a person’s mobility and can be extremely painful.  Rehabilitating your ankle back to full health is much easier with physical therapy because in physical therapy not only does the ankle heal but it also gets stronger. 

 

Ankle’s are extremely weak after a sprain and stay weak even when the ankle heals.  This means that any little misstep can cause the ankle to re-roll and another ankle sprain will occur.  With physical therapy, strengthening the ankle prevents the condition of chronic ankle sprains meaning that after your sprain heals, you won’t have to worry about a weak ankle or another sprain.  

 

The recovery process of an ankle sprains usually takes around six weeks.  After your sprain, make sure to get off your ankle, rest, elevate your foot, and ice your ankle.  You’ll want to ice your ankle three times a day for at least ten minutes for the first weak.  Icing the ankle helps decrease inflammation and speed up the healing process of the damaged tendons and ligaments.  

 

A black and blue is normal.  You may want to get an x-ray to make sure you don’t have a fracture.  Also, using crutches for the first two days until you can comfortable walk will prevent further damage to the ankle that would hinder the healing process. 

 

Protecting and Re-Strengthening Your Ankle

 

Protecting your ankle is very important after a sprain.  Wearing a restrictive ankle brace is crucial to healing because it makes it virtually impossible to damage the ankle further.  One goal during recovery is to do whatever possible to avoid further injury. 

 

Once your ankle has a few days to heal, you can begin physical therapy that will speed up the recovery process and re-strengthen the ankle.  The ankle balances the body and a weak ankle will cause other muscles to overcompensate and further injury. 

 

Physical Therapy includes exercises to re-strengthen the ankle so it can handle walking, running, and lateral movement.  At the same time, our physical therapists at Cross Bay Physical Therapy will keep other surrounding muscles loose and strong as to be able to support the ankle while healing.  

 

Make sure not to try any ankle exercises before a physical therapists has shown you how or else you can risk injury. Cross Bay Physical Therapy has helped patients for over thirty years repair ankle injuries. 


Call (718) 835-0084 and schedule your appointment. 

Decrease Joint Pain And Stiffness 

Arthritis pain may be an everyday occurrence for you but there are strategies you can have in place to minimize joint pain and inflammation. The easiest way to do this is with the assistance of a physical therapy

At Cross Bay Physical Therapy, our patients are guided through an exercise program that keeps their muscles and joint strong and loose and decreases their daily pain.  This includes a few sessions each week of physical therapy in order to build back up your muscles so they can easily handle daily movement.  

With arthritis and it’s degenerative process, your body is in a constant state of inflammation.  By strengthening your muscles, you can provide them support, where daily movement isn’t so hard.   By not moving your arthritic joints, pain and stiffness will only get worse, which is where physical therapy comes in.  

Physical Therapy For Arthritis

During your first visit, our hands-on physical therapists will create a physical therapy program for you to follow and then guide you during each session.  At Cross Bay Physical Therapy, we will also teach you how to reduce the strain you place on your joints daily.  

Our expert physical therapists will teach your proper posture and body mechanics that will relieve pain and improve body function.  We can also show you how to properly use assistive devices such as walkers, canes, braces, shoe inserts, and joint supports.  

At each session, you will receive hot and cold therapy to ease joint stiffness and pain.  We recommend that you modify your environment such as using ergonomic hairs to improve function and decrease pain.  

The goals of physical therapy is to teach you how to perform exercises and stretches that will decrease joint pain and teach you tricks that you can do at home to reduce the stiffness of your joints.  We show you how to best use a hot or cold compress for yourself.  Visits are often under an hour and we provide you strategies for care that you can use at home.  

There are many benefits of physical therapy including both the treatment you will receive at a physical therapy session and the knowledge you will gain about how consistently relieve joint pain.  

Cross Bay Physical Therapy is one of the best rated physical therapy centers in Queens and this is because we will always be by your side guiding you and teaching you. 

If you don’t apply stretching and strengthening exercises, your arthritic pain and stiffness will only get worse but we can change that at physical therapy.

Call (718) 835-0084 and schedule your appointment. 

End Plantar Fasciitis With Physical Therapy

Plantar Fasciitis is one of the most common foot conditions with more than 3 million cases diagnosed each year.  There are many causes of plantar fasciitis including tight muscles and incorrect footwear.

The physical therapists at Cross Bay Physical Therapy are not only familiar with how each cause my be affecting your feet but also how to solve this problem permanently.  There are a few steps which are sure to help you relieve your plantar fasciitis condition.  

What works for plantar fasciitis is a combination of stretching, strengthening, and deep tissue massage.  At the same time, there may be other weak muscles in the body that are contributing to muscle tightness and weakness. 

Firstly, we need to make sure you are wearing the right shoes for your feet.  Everyone has a different foot type and not every shoe aligns with your foot type.  You can be unknowingly wearing shoes that actually create this painful foot condition.  If you have high-arched feet or flat feet, you need to make sure that the shoes you are wearing support this foot style. 

Loosen And Strengthen Your Feet And Ankle

Next, tight calf and foot muscles contract the plantar fascia band eventually causing muscle weakness and tissue damage.  Our physical therapists will create an individualized plan for you at your first visit, which includes stretching and strengthening of the main muscles that affect the plantar fascia band. 

Firstly, a tight calf muscle and achilles tendon will cause the plantar fascia band to constrict.  We need to make sure your calf muscles, achilles tendon, and plantar fascia band stay loose and we do this through a series of consistent stretching exercises.  Loose foot muscles slow down the weakening of the plantar fascia band helping it to avoid tissue damage. 

Next, we need to strengthen the plantar fascia band in order for your feet to handle daily movement and prevent the continuing process of tissue decay.  By strengthening your plantar fascia band, we also rebuild this tendon making it strong again and able to handle any of life’s difficulties.  It will also protect you against any temporary muscle tightness like calf tightness. 

Deep Tissue Massage

Finally, our physical therapists applied consistent deep tissue massage to relieve an knots and scar tissue build up.  Pro-longed plantar fasciitis creates a scar tissue build up that prevents the plantar fascia band from healing and by getting rid of this scar tissue through deep tissue massage, the plantar fascia band will be allowed to heal and heal quickly. 

Plantar Fasciitis is one of those conditions that quickly gets worse without treatment becoming intolerable.  It is best to seek out physical therapy right away and get to a point where your feet aren’t in a downward spiral of pain, weakness, and injury. 
 

Call (718) 835-0084 and schedule your appointment.

 

Correcting Back Pain

The lower back is an extremely sensitive area.  There are many factors that can cause lower back pain and injury.  At Cross Bay Physical Therapy, it is our purpose to discover the cause of your lower back pain and rebuild your back muscles to heal this injury.  

Back pain can come about for all sorts of reasons.  One many cause of back pain is poor posture.  Leaning over your desk for hours at a time, sitting with a slouched back, or sleeping with a curved spine strain your muscles producing lower back pain.  

More so, weak muscles will cause your back muscles to strain, especially in combination with poor posture.  Both weak lower back muscles and a weak abdomen place a tremendous amount of stress on your back during the day because your back is already supporting virtually every movement that you make. 

Healing What Causes Chronic Back Pain And Injury

Another cause of confusion is that back pain can actually be caused by another injury in the body.  If you have a foot problem or a knee problem, your back has to overcompensate for this weakness leading to strain.  This is one of the most confusing problems because a person thinks there back is the problem but it’s really only a consequence of other musculoskeletal issues.  

Many of the muscles in the body are connected.  The muscles in the foot affect the calf muscles.  The calf muscles affect the knees and the knees affect the back.  Wherever you are experiencing any tightness, this could be contributing to back pain and we are here to figure this out for you and get this problem fixed.     

The way to heal your back is to correct any posture issues and rebuild any weak muscles that contribute to back pain.  If you have a weak knee, our physical therapists will figure out if this can be causing your back pain.  If you have a weak core, our physical therapists will check this as well.  Whatever the cause of your back pain, we will figure it out during your initial visit.  

At Physical Therapy, we will create a custom plan specific to your age and lifestyle to heal any weak and tight muscles that are associated with your back pain.  We will be there every step of the way during your healing process making sure your recovery is going smoothly.  Over the past two decades, we have helped thousands of patients heal injury, disability, and feel better.  

Call (718) 835-0084 and schedule your appointment.

 

Treatment For Elbow Pain and Injury

 

Chronic elbow pain and injury is often associated with tendinitis.  If you feel pain while lifting or moving your elbow and it comes back for a few days, you likely have this elbow condition.  It is easily treatable with the right physical therapy program.  


The two most common elbow conditions are tennis elbow and golfer’s elbow and you can figure out which one you have based not he cause and location of the pain.  Tenderness on the outside of the elbow is often lateral epicondylitis or tennis elbow while if you press on the inside of your elbow, tenderness here at the medial epicondyle is known as golfer’s elbow.  

 

These injuries are strain injuries because of repetitive overuse, often stimulated by an sudden increase in intense activity.  Surprisingly, they are caused by overuse of the wrist and not the elbow.

 

Once you have located the source of your elbow pain, you’ll want to identify the cause of your elbow pain.  Is there one activity that you know could have contributed to this pain?  Overuse of the wrist muscles has to do with prolonged gripping, lifting, or pinching.  Many activities will spur on this type of overuse injury such as carrying heavy boxes, lifting too much weight at the gym, and playing tennis, golf or other sports.  If you have a job that requires constant lifting, this may be the cause as well. 

 

Cross Bay Physical Therapy


The next step is to start treatment at Cross Bay Physical Therapy.  Our physical therapists provide hands-on physical therapy and guide you every step of the way during your recovery process.  It is often difficult to heal on your own because an expert can provide you the advice and guidance to accelerate recovery without the risk of continuing to damage the weakened and damaged tendons.  

 

A combination of stretching, strengthening, and therapeutic modalities like massage, tens stimulation, heat and ice, are of them mainstays of our physical therapy program.  In general, there are four things that you can do right now in help your elbow pain and we will go over this during your first visit.  These things are heat, stretching, a wrist immobilization brace, and a counterforce brace.  

 

It is key to not let your elbow pain go untreated because doing the same things will only worsen the pain and pro-long the time of recovery you will need to heal.  Our physical therapists have decades of experience and will help you relieve this painful condition quickly. 

 

Call (718) 835-0084 and schedule your appointment. 

 

Physical Therapy For An Ankle Sprain

 

Ankle Sprains are common but chronic ankle sprains are common also.  A chronic ankle sprain occurs when you have sprained your ankle, went through a healing process, and then suddenly sprained your ankle again.  This is a nuisance as you will have to spend another six weeks in recovery. 

 

At Cross Bay Physical Therapy, we make sure this does not happen to our patients because we understand the cause.  The cause of chronic ankle sprains is weak ankles.  The way to stop it from occurring is by re-strengthening the ankle and it’s surrounding muscles. 


After a sprain, the ankle joint is damaged and it’s surrounding muscles are weak.  It cannot hold up and balance your body.  Even after several weeks when the ankle joint heals, it is still weak.  This means that while you are walking around happy to be on your feet again, any little misstep can cause the ankle two twist, roll, and sprain. 

 

After a sprain, you will want to immediately get off your ankle, elevate it, and ice it.  Make sure to ice it at least 3 times per day for 15 minutes for the first week.  Also, if you cannot walk with pain, make sure to use crutches for the first couple days.  Also, very important is using an ankle brace.  An ankle brace restricts the movement of your ankle making it virtually impossible to roll your ankle again.  

 

Re-Strengthen Your Ankle

 

As you begin to heal, you will likely need some physical therapy to regain strength and push the ankle into the direction of recovery.  Our physical therapists guide your ankle to full recovery while increasing your range of motion.  We also make sure you ankle gets stronger instead of just staying weak.  

 

Here are a few examples of ankle strengthening exercises:

 

  1. Balance on a Bosu Ball -  In our facility, we have a ball called a Bosu Ball, which is an inflated ball with a flat surface.  You will balance on this ball with one foot for one minute.  Your ankle will have to keep your body balanced which will prepare it for the “real world”.  It is one of the most effective exercises to re-strengthen an ankle. 
  2. Calf Raises -  Keeping the surrounding muscles strong is key as these muscles are now overcompensating for a weak ankle and with sufficient stress can become injured themselves.   

 

Our office in Howard Beach has helped patients overcome injuries for over two decades with our hands-on physical therapy approach and we are confident we can help anyone heal with a sprain. 


Call (718) 835-0084 and schedule your appointment.

 

Heal Knee Pain And Disability With Physical Therapy

 

You may be having knee pain or just had surgery.  Your knee is probably stiff and immobile.  You may feel like the last thing that you want to do is move around and get on your feet but Physical Therapy will likely help you get your strength back. 

 

Physical Therapy, PT, or rehab as it is called helps to ease muscle and joint pain.  Our Howard Beach physical therapists guide you back to recovery and are with you every step of the process.  We focus on hands-on physical therapy and really seek to understand your lifestyle and desires to help you achieve your ideal lifestyle.  

 

Cross Bay Physical Therapy includes strategies such as stretching and exercising, ice and eat, ultrasound massage, and electrical muscle or nerve stimulation.  Our physical therapists understand both the ideal movements of the body as well as what is stopping you from achieving the ideal flexibility and strength. 

 

Individualized, Hands-On Attention


A knee injury is painful but with physical therapy, it is possible to get back to full health and mobility.  Each patients gets created an individualized treatment plan at their first session based on the type of injury, severity of injury, and lifestyle.  Sometimes, physical therapy is all you need to heal yourself.  Physical Therapy is considered an effective alternative to surgery for a variety of knee conditions.  

 

At your first session, one of our physical therapists will work one on one with you and cone up with a treatment plan.  He or she will discuss how to rebuild the movement and strength of your knee and legs.  This way you can participate and understand the path of your recovery.  

 

You probably need physical therapy if:

 

  1. You are experiencing pain in your knee.
  2. It is difficult for you to balance.
  3. You feel pain when you move your lower leg back and forth.
  4. It is difficult to stand on one leg.
  5. You have weak muscles in your legs, especially in the front and back of your thigh. 

 

One of our Howard Beach physical therapist may ask you to hop on one leg and take a short walk on one of the treadmills.  He or she is trying to expose your weak spots and then put a plan in place to turn those weak spots into strong ones.  Our physical therapists may also recommend you tools to help you recover and prevent further knee damage such as crutches, a walker, or special shoes.  

 

Your health is of the utmost importance to us and we will fight for you to get better as quickly as possible.  

 

Call (718) 835-0084 and schedule your appointment. 

 

How To Heal Shoulder Pain And Disability

 

Shoulder injuries can be very serious.  They can be extremely limiting, slow to heal, and very painful.  Physical Therapy is one of the main treatment modalities to heal common shoulder injuries such as a rotator cuff tear.  

 

Slight impingement and tears of the rotator cuff are common.  The shoulder may swell and you can often experience muscle strain.  Bone spurs and pinching are common causes of shoulder swelling.  A rotator cuff tear is less common but there are still over 40,000 rotator cuff surgeries done in the U.S. every year.  For most partial tears, you can avoid surgery with Physical Therapy or Stem Cell Therapy.  

 

After an injury, immediately follow the “RICE” method.  This method is rest, ice, compression, and elevation, which all work together to reduce the amount of pain and swelling a person will experience.  Often, when sufficient swelling is reducing, you will be able to move your arm with much less pain and begin range of motion exercises and stretching to help you heal.

 

At Cross Bay Physical Therapy, our experienced physical therapists will create an individualized plan for your physical therapy and guide you to recovery.  We pride ourselves about taking a hands-on approach and will be with you every step of the way.  Here are a few examples of stretches and exercises that help rebuild the shoulder:

 

  1. Side-lying external rotation -  While lying on your side on a mat or table, place your elbow on your lip and hold your hand out in front of you with your elbow at a 90 degree angle.  We will then give you a small weight to hold.  Then, with the weight, lift it in the hair keeping your elbow still until your elbow is perpendicular to the floor.  Repeat 10 time for 3 sets for each arm.  Don’t worry our physical therapists will show you the exercise in action.  
  2. Reverse fly -  First, stand with your feet shoulder-width apart and your knees should be slightly bent.  Lean your back slight forward while keeping it straight.  Then, with light weights in each hand, extend your arms and raise them away from the body. Remember to squeeze your shoulder blades together when you raise the weights.  Do three sets of ten repetitions. 

 

It is important not to try these exercises before you are ready or before our physical therapists show you specifically how to do them.  If you don't follow this advice, you are at risk of hurting yourself.  

 

You rotator cuff tear can get better and at Cross Bay Physical Therapy, we are both experience and dedicated to help you heal and get back your shoulder’s health. 

 

Call (718) 835-0084 and schedule your appointment.

 

Healing From Plantar Fasciitis Naturally

 

Plantar Fasciitis is a painful problem causing disability and everyday pain.  Usually plantar fasciitis manifests as heel pain and is often caused by a sudden increase in physical activity.  Plantar Fasciitis is common in runners and other types of athletes.  

 

There are more than 3 million cases of plantar fasciitis in the US each year.  The plantar fascia band is a thick band of tissue that runs from the heel bone to the toe box.  If you have plantar fasciitis, this band will feel thickened and tight.  Pressing on the band may cause pain. 

 

The plantar fascia band will become tight and as such, tissue damage occurs.  Left for long periods of time, the plantar fascia band can develop scar tissue, which also prevents fast healing.

 

Our Physical Therapists

 

Cross Bay Physical Therapy helps people everyday overcome foot conditions, especially plantar fasciitis.  With plantar fasciitis, our physical therapists always find that the patient’s have tight muscles, particularly calf muscles.  We focus on creating flexible, loose muscles in and around the foot including the plantar fascia band and the calf muscles.  We also focus on re-strengthening the weak plantar fascia band and removing any scar tissue through deep tissue massage.  

 

When you begin noticing foot pain, you will want to implement some stretching and strengthening exercises right away.  If you continue to notice pain, it is to make an appointment for physical therapy.  Here are a few examples of exercises to heal the plantar fascia band. 

 

  1. While standing, place both feet flat on the ground about shoulder width apart.  Then place a penny on the ball of the feet right where the big toe is.  Next, place one pencil underneath the arch of each foot.  Then, flex and squeeze the arch of each foot not allowing your foot to touch the pencils.  While squeezing, push down on the penny underneath your big toe. You will feel yourself exercising the arch of your foot. Repeat 50 times.  
  2. Calf Raises and Stretches -  To apply calf raises, simply step up and lift yourself off of the ground with the toes of each foot until you feel the calf muscle tighten and then lower yourself back to 1 inch off of the floor.  Repeat for 15 times for a total of 3 sets.  To stretch, simply go to a step or calf-stretching equipment at your gym and place one foot in the air while standing on the second foot.  Then press your foot downward past the stair feeling a stretch in your calf muscle.  Hold for 60 seconds and then switch legs. 

 

With a combination of stretching, strengthening, and deep tissue massage, our physical therapists can heal your plantar fasciitis condition within several weeks. 


Call (718) 835-0084 and schedule your evaluation.

 

The Importance Of Re-Strenghtening Your Ankle After An Injury

 

Many people succumb to multiple ankles sprains one right after another.  At Cross Bay Physical Therapy, we help our patients understand how to avoid this terrible fate.  It is an awful experience to spend weeks resting and healing your ankle only to twist it again after a few days and have to spend more weeks in pain and physical therapy. 

 

The reason this occurs is because people focus on getting better but forget the necessary rehabilitation for an ankle sprain.  After a sprain, the ankle and it’s surrounding muscles are extremely weak.  Any little mis-step can cause the ankle to twist or roll.  Since ankle sprains take around 6 weeks to heal, if you end up spraining your ankle again, you will have to undergo another 6 weeks of rest. 

 

How to avoid this fate is by simply coming into Cross Bay Physical Therapy for physical therapy during your sprain.  Our Howard Beach physical therapists will usher your ankle sprain back to full health and then once healthy, strengthen your ankle so that it can handle the daily movements, stresses, and pressures without succumbing to them.  This means that even if you do trip up, you won’t have to worry about twisting your ankle so easily. 

 

Here are a few exercises that help prevent a future ankle sprain by making the ankle stronger:

 

  1. Balance on A Bosu Ball -  This is a half inflated balancing ball with a flat surface.  Our patients balance on the ball with one foot strengthening their ankle and getting it used to balancing again.  It is very effective in re-training the ankle to handle the balance and weight of the body. 
  2. Calf Raises -  Strengthening the calf will provide immediate support to the ankle.  During a sprain, the calf muscles become strained and tight by overcompensating once the patient can walk again.  By keeping the calf muscles loose and strong, it can protect the ankle and help balance the body.  

 

Our physical therapists provide hands-on physical therapy watching and guiding our patients during their visits.  At the first appointment, we will create an individualized physical therapy program for you according to your age, gender, strength, severity of injury, and lifestyle.  This is all about you and getting better.  We pride ourselves in making sure that when your ankle is healed, it is strong enough to handle intense pressure and not easily succumb to another sprain.

 

Call (718) 835-0084 and schedule your appointment.

 

The Cause Of Much Pain

 

Poor posture is one of the most common causes of neck pain and back pain.  Fixing your posture often relieves pain after a few days and keeping good posture prevents this pain from returning.  Unfortunately, muscle weakness prevents a person from consistently applying proper posture and an injury still can disable a person for a period of time, which is why we recommend physical therapy to speed up the healing process. 


With physical therapy, it is possible to completely heal injuries caused by poor posture and our physical therapists will train your body so that you can easily maintain the correct posture whether you are sitting at a computer, sleeping, exercising, or just taking a walk.  

 

Back pain occurs as the back hunches over.  Most of the pain is low back pain.  Now, what occurs is the the muscles become strained and weakened.  This continues a cycle where the muscles continue to weaken and get even more painful if the correct posture isn’t strictly adhered too.  Our patients may keep good posture for one day and then further injure themselves the next day because good posture is largely a habit and has to do with muscle strength. 

 

At Cross Bay Physical Therapy, we will train your muscles to not only become stronger again so that you can quickly heal but also maintain good posture consistently.  The physical therapy that we provide at our state of the art physical therapy center i meant to quickly heal tissue damage and once healed, help you strengthen the muscles you need to prevent future injury. 

 

Hands-On Physical Therapy

 

Our physical therapists provide hands-on physical therapy making sure they are by your side watching and guiding you during every exercise.  During your first appointment, we will create a customized treatment plan based around your injury and lifestyle. 

 

Neck tightness is another problem that often ensues because of poor posture.  This neck tightness leads to a wide range of intolerable medical conditions such as upper back strain and tightness, neck pain, migraines, and eyestrain all because of poor posture. 

 

This poor posture usually occurs because the patient’s neck isn’t aligned with their spine but leaning forward causing the neck muscles to strain and tighten leading to painful symptoms.  Our physical therapists have decades of experience relieving neck pain and back pain.  We are experts at this and look forward to helping you not only relieve the pain you are experiencing but teach you how to remain symptom free for the rest of your life.  


Call (718) 835-0084 and schedule an evaluation.

 

Relieve Arthritis Pain With Physical Therapy

 

Cross Bay Physical Therapy helps patients with arthritis get moving and sustain their mobility.  Our physical therapists are licensed professionals with graduate degrees and clinical experience who understand the body’s ability to move and function in daily life.  We provide hands on physical therapy to improve your mobility and restore the use of affected joints.  We aim to increase your strength, which will support your joints and maintain your fitness.  

 

One of the main focuses we have in physical therapy is also to make sure you have the ability to perform daily activities.  We do this by creating and developing an individualized plan of exercises for your personally according to your lifestyle that will improve your strength, coordination, balance, and flexibility.  We will help you achieve optimal physical function teaching you about proper posture and body mechanics.  We will show you how to use an assertive devices that you may need such as walkers and canes. 

 

Different people with arthritis are recommended different treatment options and devices to help them.  Some may need shoe inserts to relieve the stress placed on their lower extremities, some may need hot or cold therapy to ease their joint pain, and some may need braces or splints to support their joints.  We will help you figure out what you need to relieve arthritis pain and improve your mobility each day. 

 

The first step is to schedule an evaluation at our state of the art facility.  A physical therapist will help you learn all of the exercises so that you can also practice them at home.  Improvement is gradual but gradual improvement means the body’s gained strength will remain for a longer period of time.  

 

Hands-On Physical Therapy

 

At some physical therapy centers, the physical therapists tell you what exercise to do and then walk away.  Our physical therapists always keep a close and careful watch on you to make sure that you are performing every repetition of every exercise properly and so that you don’t injure yourself by performing an exercise or stretch incorrectly.  

 

Make sure to have one of our physical therapists teach and observe you do each exercise before trying them at home to avoid injury.  We look forward to helping you achieve the mobility that you desire.  With arthritis, joints become stiff without use so the faster you get into physical therapy, the easier it will be to retain and maintain movement.  


Call (718) 835-0084 and schedule your evaluation today.

 

Physical Therapy Is Non-Surgical Treatment

 

People in their middle age often have small tears in their mcl, lcl, or acl.  It may cause pain or not.  Often, these tears are spotted during an MRI and a surgeon recommends knee surgery.  This invasive and risky procedure leaves long-lasting symptoms. Physical therapy is a path to non-surgically treat a knee injury, which works and doesn't involve the invasive nature and risks of surgery.  

 

If you have knee pain, it is best to try physical therapy first before undergoing the knife.  Our Howard Beach physical therapists have helped patients overcome knee pain for over thirty years and are confident we can not only help your relieve knee pain but also increase your mobility as well.  

 

Cross Bay Physical Therapy offers a combination of guidance, exercise, and therapy to create a customized plan for your specific case.  A physical therapist will guide you every step of the way to help you regain knee strength and mobility.  Many physical therapy practices just tell you what to do and then, leave you alone.  We pride ourselves on be hand-on during your physical therapy training sessions.  

 

The first step it to strengthen your knee but only through gentle exercise.  A weak knee progressively damages itself through the weight and activity of the body.  By strengthening the knee, we can protect it from life’s daily movements.  

 

Here are few exercises that we apply to strengthen your knee:

 

  1. Leg Lifts -  Lying flat on a table or a mat, place both feet on the floor with your knees bent.  Then, lie one leg flat with the ones pointing away from the body.  Flex the muscles surrounding you knee and gently lift your leg about one foot off the ground.  Gently, lower the leg until it is raised just above the floor (not touching the floor).  Repeat 10 times and switch legs.  Repeat 3 sets in total.  
  2. Ball Squeeze -  Placing a large inflatable ball between both knees, squeeze the ball holding it in place.  Then, squeeze the ball tighter until you are flexing the muscles on the inside of your legs.  Squeeze for 10 repetitions and repeat 3 sets.   

 

Knee pain is a common occurrence and physical therapy is one of the most effective methods to quickly heal knee injuries and pain.  We have helped patients for thirty years overcome knee and pain and confident we can help you as well.  Come in for an evaluation at our state of the art physical therapy facility for hands on physical therapy. 


Call (718) 835-0084 and schedule your evaluation.

 

Treating Foot Pain With Physical Therapy

 

Did you know that wearing the wrong shoes is the most common cause of Plantar Fasciitis and foot pain?  Plantar Fasciitis occurs to often because people don’t have the right information on how to keep their feet healthy and comfortable. When it does occur, there are two important steps to take.  

 

The first thing to do is to make sure you are wearing the proper shoes and foot orthotics.  People with flat feet and high-arched feet are most prone to developing plantar fasciitis.  Generic, cheaply made in soles and buying the wrong shoes lead to foot pain.  Did you know that different shoes are made for different types of feet?  

 

You may have walked into the shoe store and just bought a shoe that you thought looked nice but some shoes are made for people with flat feet while other shoes are shaped in such a way as to be made for people with high-arched feet.  You may have flat feet and be wearing shoes for people with high arched feet or vice versa without even knowing it and then, your shoes are leading to foot pain and the condition of plantar fasciitis. 

 

Seeing a podiatrist is helpful in understanding what type of shoes and orthotics you should be wearing to protect your feet and heal your plantar fasciitis condition.  Custom made orthotics will improve your foot’s ability to heal itself as generic and cheaply made orthotics that come with store bought shoes can also provide tremendous harm to people with flat feet or high-arched feet.  

 

Road To Recovery

 

After making sure that you have the correct footwear, the next step on the road to recovery is physical therapy.  Cross Bay Physical Therapy will help you stretch your calf muscles and your plantar fascia band, re-strengthen your calf muscles and plantar fascia band, and provide therapeutic treatment to the plantar fascia band in order to heal plantar fasciitis and your foot pain. 

 

The physical therapists at our state of the art facility will create an individualized treatment plan for you after your first evaluation and guide you when healing your plantar fasciitis.  Stretching exercises loosen up the plantar fascia band and the calf allowing the plantar fascia band to not only heal but also also relieve much of the tissue-damaging pressure that tight muscles cause.  Then, strengthening exercises will help a weak plantar fascia band that cannot handle normal standing or walking and make it stronger so that it can handle all of the activities of the day.  Finally, therapeutic strategies such as massage and electrical stimulation relieve both tension and scar tissue that is preventing the plantar fascia band from healing.  

 

Plantar Fasciitis only gets worse without treatment.  If you are experiencing foot pain, it is time to begin physical therapy

Call (718) 835-0084 and schedule your evaluation today.

 

Quickly Heal Elbow Pain

 

When noticing your elbow pain, there are a few things that you can do right now to decrease the chances that the pain will get worse.  Right now, you might not be able to lift certain items without pain or bend your elbow in certain movements without pain but with Physical Therapy, we can put you on the path to recovery and pain relief.  Until your first physical therapy session, the best thing to do is prevent any further elbow damage.

 

Step one is to identify the exact location of your elbow pain.  Often, elbow pain is a form of tendinitis.  You may have golfer’s elbow or tennis elbow.  Each affects a different tendon of the elbow.  The second step once you know that there is indeed a spot, where pain is emanating from, is identifying the cause of your pain.  Is it from playing tennis or golf?  Is it from repeated motions at the gym?  Is it from lifting something heavy or carrying boxes?  Once you know the cause, you can stop doing these activities for a little bit until your elbow heals.  

 

Sometimes, elbow pain goes away on it’s own but if the elbow gets worse or isn’t getting any better, than it is time for an evaluation at Cross Bay Physical Therapy.  Our Howard Beach physical therapists will be happy to see your for an evaluation to not only determine a diagnosis for your problem but also get you on the road to a pain free elbow.  

 

Hands On Physical Therapy

 

Hands on physical therapy at our state of the art facility includes a series of strengthening exercises, stretches, and therapeutic modalities such as massage, ice, heat, and tens stimulation to trigger healing of the affected tendon.  A few things that you can do right now includes:

 

  1. Heat -  If the pain is chronic and has been occurring for at least 1 to 2 weeks, then put a moist hot pack around your elbow and forearm.  This brings a flow of nutrients to the area to help the elbow in it’s healing process.  Just make sure to avoid any direct contact with the skin to prevent burning yourself.  
  2. Stretch -  Perform gently stretches of the forearm to help loosen up the muscles before you come in for a physical therapy appointment.  You can do a wrist flexor and a rest extension stretch to loosen up the forearm.
  3. Wrist Immobilization brace - If the elbow pain is severe, it is probably also present in the form.  Immobilization of the wrist helps the muscle rest and assists putting these muscles in a position to heal. 

 

Cross Bay Physical Therapy applies a non-surgical approach to quickly heal elbow pain.  Pain is not normal and if you are experiencing elbow pain, please schedule your evaluation at Cross Bay Physical Therapy to receive treatment. 

 

Call (718) 835-0084 and schedule your evaluation.  

 

By Benjamin Bieber

 

Physical Therapy And Back Pain

 

Poor posture, weak muscles, and a traumatic accident are causes of many of the back injuries that we see at Cross Bay Physical Therapy.  With a weak back and poor posture, an accident that damages muscle tissue in the back is more than likely.  The back has to overcompensate for weak muscles if a person does not regularly exercise and this can lead to a strain.  Also, poor posture causes back muscles to be in a constant state of tightness, where any quick movement can cause the muscle to strain and back pain to result.  

 

People that sit all day at a desk hunched over or even just for an hour two a day can develop back pain.  Even if people are standing and hunched over the back muscles tighten and a straw can result when a person makes a sudden movement.  The back muscles need to be strong to not only hold a person’s posture but also handle the movements of the body.  At Physical Therapy, our Howard Beach physical therapists not only provide hands on massage and therapeutic techniques to heal a sore and strained back but gently usher in a stretching and strengthening exercise routine to get rid of pain and prevent this type of injury or pain from happening again.  

 

Strengthen Weak Muscles And Maintain Correct Posture

 

Cross Bay Physical Therapy has helped people for over thirty years recover from back pain. These are just a few of the exercises our physical therapists implement to help a back recover and re-strengthen:

 

  1. Leg lifts - Lie down on your side on either a floor mat or a table.  Lift the leg that is closest to the ceiling about one foot off of the ground while gently flexing your hip muscles at the same time.  Then lower your leg and repeat for 10 repetitions.  Do each leg for 3 sets.  
  2. Core Strengthening Exercises -  Many times a weak core causes the back to over exert itself.  Strengthening your abdominal muscles will stabilize back muscles and help your body balance itself.  
  3. Standing Row Exercise - Grab onto an exercise band that is attached to one of the machines in our state of the art physical therapy facility.  Pull the band back toward your hip flexing the low back muscles.  

 

Make sure to not try any of these exercises before being shown by one of our physical therapists or you could risk an injury.   It is our job and responsibility to help you live a happy life without back pain. 


Call 718-835-0084 and schedule your evaluation today!

 

By Benjamin Bieber 

 

 

Heal Your Ankle And Prevent Future Ankle Sprains

 

Most people have no clue that Physical Therapy is one of the most important recovery activities you can do after an ankle sprain.  An ankle sprain seems like a simple injury, where a person just waits it out and then after a few weeks, the person will be back to normal.  Unfortunately, this isn’t the case. 

 

Many people sprain their ankle over and over and have to undergo many months of recovery because they didn’t do what they need to fully heal an ankle sprain.  The ankle is extremely weak after the ankle heals.  A sprain usually heals in about 4 to 6 weeks of time but still the ankle is weak and wobbly. 

 

Most people, once they starting walking without pain, think they are done with the healing process.  They may notice that the ankle feels a bit weak or wobbly but quickly forget about it.  Then, a simple little misstep occurs hours or days later and they end up with another sprained ankle.  

 

The ankle has to be re-strengthened after it goes through the healing process.  Because the ankle is weak, it cannot support the full weight or balance of a body.  Any little misstep can cause the ankle to roll again. 


This is why physical therapy is so important.  At Cross Bay Physical Therapy, our physical therapists create a specialized program for you to help re-strengthen your ankle.  Through a combination of stretching, strengthening, and hands on physical therapy, your ankle will get strong enough so that it doesn’t re-injure.  

 

Here are a few examples of exercises that help get the ankle back to normal:

 

  1. Strengthening On A Bosu Ball -  The Bosu Ball is an inflatable ball with a flat surface.  Patients balance on the ball one foot at a time for 30 seconds to a minute.  The ball makes the ankle continually support itself under wobbly conditions building the resilience and strength of the ankle. 
  2. Calf Raises -  This exercise builds muscle around the ankle that may have been overworked during the injury.  It also helps to support the ankle’s movements.  Calf stretching is utilized as well because the calf will often be tight if it is overcompensating for ankle weakness. 

 

Our Howard Beach physical therapists have decades of experience treating ankle sprains.  We don’t want you to go through weeks of healing only to re-injure your ankle and spend another six weeks out of commission.  If you have a sprain, be safe and come to physical therapy.  

 

Schedule Your Appointment

 

Call (718) 835-0084 and schedule an appointment today!

 

By Benjamin Bieber

 

Physical Therapy For Wrist Pain and Injury

 

Wrist pain may arise for a variety of reasons, some of which include wrist tendinitis, over-use, arthritis, or from a traumatic injury.  In most cases, Physical Therapy provides a non-surgical and effective treatment method to significantly improve mobility and decrease pain.  Through a combination of hands-on physical therapy, stretching, and exercising, tissue damage in the wrist incrementally heals and gets stronger. 

 

The physical therapists at Cross Bay Physical Therapy have decades of experience treating wrist pain and wrist injuries and we guarantee that after you follow our customized Physical Therapy program, your wrist will show significant improvement.

 

There are a variety of exercises and stretches that we implement at our state of the art facility in Howard Beach, Queens.  Remember to only perform these exercises after one of our physical therapists has demonstrated each exercise and it’s proper form.  

 

  1. Wrist Extension and Wrist Flexion -  Place your forearm either at the edge of a table or hanging off of an arm chair.    Bend your wrist down until you feel a stretch and hold this position for 5 seconds.  Then, slowly, bring your wrist back to the starting position, where the hand is in alignment with your forearm.  Then, gently bring your wrist up until a stretch is felt.  Hold for 5 seconds and return to the original starting position. Repeat for the recommended number of repetitions and sets.  
  2. Wrist Deviations -  Again, resting your arm on a table or lounge chair with the hand hanging off, slowly turn your hand to one side.  Then you should hold this position for 5 seconds.  After, return the wrist back to the original starting position and gently turn your hand to the opposite side holding this position for another 5 seconds.  Then, again, slowly return to the original position.  Repeat for the recommended number of repetitions and sets.  
  3. Wrist Flexor Stretch -  Gently resting your arm on the table with the hand hanging off, keep your elbow straight.  Next, grab your injured hand with your other hand at the fingertips and slowly bend the wrist up until a stretch is felt. Hold for 5 seconds and return to the original starting position.  You will also be shown the Wrist Extensor Stretch, where instead of bend the hand backwards, you will push the hand gently forwards and hold for 5 seconds.   

 

Physical Therapy is an effective treatment method to heal complicated wrist pain and injuries and in some cases, has been proven to just as effective as surgery.  The physical therapists at Cross Bay Physical Therapy have decades of experience healing wrist pain and injuries and we are confident that we will help you to recover and heal from wrist pain. 

 

Schedule Your Evaluation


Call (718) 835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

 

Recover From Hip Pain With Physical Therapy

 

Hip pain is often a result of muscle tightness and weakness.  There may be tigthness or pain, whether it occurs in the hip or not, which causes the hip to overcompensate while walking.  Sometimes, it is a hip injury that is causing pain and other times, it can simply be tight muscles, where the hip overcompensates for muscle weakness.  To figure out exactly why you are experiencing hip pain, our Howard Beach physical therapists examine you at your first appointment during your evaluation. 

 

From this evaluation, we figure the cause of your hip pain and then, create a specialized physical therapy program to end this hip pain and simultaneously strengthen any weak muscles that are contributing to hip pain.  Some common hip conditions include joint arthritis, bursitis, a labrum tear, or tendinitis and all will benefit from Cross Bay Physical Therapy

 

Physical Therapy is simple a combination of stretching, strengthening, and therapeutic modalities like massage, icing, and tens stimulation to align your muscles, loosen your muscles, and strengthen your muscles.  In our state of the art facility in Howard Beach, Queens, we can virtually guarantee that we can improve your current hip pain and if you have an injury, Physical Therapy is perhaps the most effective way to rehabilitate this injury.  

 

Here are some examples of hip exercises that improve strength and flexibility:

 

  1. Heel Slide -  This exercise is performed while lying on your back.  With a bent knee, gently slide your heel towards your body in one slow but continuous movement.  Repeat this exercise the recommended number of times. 
  2. Ball Squeeze -  Lying on your back, you will be given a large inflated ball to place between your knees.  Then, squeeze the ball with both knees and hold for five seconds.  This exercise strengthens your thighs. 
  3. Hip Flexion Exercise - Lying on your side, lift the leg closest to the ceiling around one foot off of the ground while squeezing your hip muscles.  Repeat the recommended number of times and switch legs.  

 

Remember to only perform these exercises in front of your physical therapist and after a demonstration done by one of our Cross Bay physical therapists.  Physical Therapy is one of the most effective ways to remove hip pain because hip pain is usually caused by a weakness of the muscles.  By strengthening certain muscles, the walking motions gets back into alignment taking the added pressure off of the hip and allowing it to heal.  The recovery of specific injuries to the hip joint like a labrum tear are also improved by Physical Therapy.

 

Schedule Your Evaluation!

 

The first step is to schedule your evaluation at Cross Bay Physical Therapy.  Call (718) 835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

Physical Therapy For Knee Pain and Injuries

 

 

Knee pain is extremely common and most often occurs after a traumatic injury or a sudden increase in activity.  Some people also randomly experience knee pain as they get older and this is often due to poor posture, weak muscles, or mis-alignment when walking.  At Cross Bay Physical Therapy, our physical therapists figure out the cause of your knee pain and through a combination of strengthening, stretching, and hands-on physical therapy, treat your knee pain until it disappears.  

 

An specialized treatment plan is created for each patient to ensure that they receive the best possible care at our state of the art facility in Howard Beach, Queens.  Training a knee to recover often has to do with re-strengthening the muscles surrounding the knee.  There also may be different problems that don’t involve your knee directly but are contributing to your knee pain.  

 

For example, if you have foot or back pain everyday, the knee can begin to overcompensate for this weakness.  This means that our physical therapists will also help you re-strengthen the areas of your body that are weak in order to support your knees recovery.  This is something that can only be discovered under the guidance of one of our Howard Beach physical therapists.  

 

Here are some examples of exercises in Physical Therapy that help the knee to recover in strength and flexibility.  Remember to only partake in each exercise after one of our physical therapists has shown you the right form for each exercise.  

 

  1. Leg Lifts - Lying on a flat surface, place both feet on the floor.  Then, lie one leg flat and point the toes slightly away from the body.  Lift your leg slowly about one foot off of the ground while squeezing the muscles that surround your knee.  Gently lower your leg.  Do 10 repetitions for 3 sets and then switch legs.  
  2. Single-Leg Dips -  This exercise should be felt in both the front and back of your thigh, buttocks, and hip.  With two chairs on both sides of you, lift one of your legs putting it slightly in front of the other.  Then, gently place your weight on the other leg lowering yourself down just a few inches.  You can push your weight onto the heel of that leg still on the floor and this position for about 3 seconds.  Afterwards, straighten back up slowly  Repeat for 10 repetitions doing 3 sets for each leg.  

 

If you are experiencing knee pain, it is time to come into Cross Bay Physical Therapy, which is located in Howard Beach, Queens.  Our physical therapists have decades of experience helping patients overcome knee injuries and can help you get back to easily performing your daily activities pain-free.  

 

Schedule Your Evaluation!

 

Call 718-835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

What To Do In Physical Therapy After Shoulder Surgery

 

 

After shoulder surgery, there will be a strict protocol during your Physical Therapy.  At the beginning of your physical therapy, any movements will be extremely mild as the goal of your physical therapy sessions is just to guide the healing process of your shoulder.  Once sufficient healing has occurred, the physical therapists at Cross Bay Physical Therapy will help your regain the strength and mobility of your shoulder. 

 

After surgery, you may wear a sling for 4-6 weeks and won’t be able to drive a car for around one month.  Pain can be managed with medications prescribed to you by your doctor.  For the first 48 hours after surgery, you should ice your shoulder consistently and then after 48 hours, ice your shoulder 3 times per day for 20 minutes at a time.  

 

Full recovery normally takes 3 to 6 months depending on the success of your physical therapy, which is why our Howard Beach physical therapists take your case extremely seriously during each session. Cross Bay Physical Therapy has helped patients for over 30 years overcome both stiffness, pain, and weakness after surgery.  

 

There are a few exercises that help after your surgery including:

 

  1. Correct Posture -  Though not an exercises, correct posture is one of the most important things you can focus on after surgery.  Bad posture adds extra stress to your shoulder while good posture makes it easier for your shoulder to heal.  During your physical therapy, we will help you find the best posture for you and show you have to achieve this posture consistently throughout the day. 
  2. Shoulder Shrugs - With your arm still in a sling, shrug your shoulder up and down and then circle them forwards and backwards.  Remember, only perform any of these exercises after a professional physical therapist has both shown and explained to you the benefits and the motion of each exercise.  
  3. Straighten Your Elbow -  With your arm outside of your sling, straighten your elbow.  Then, repeat the recommended number of times. 

 

As you can see, the exercises immediately following shoulder surgery are extremely simple but the whole point of these exercises is to begin the momentum building of creating normal pain-free motion.  Do not try any exercises that you have not be shown by a trained professional, which is why coming in for your evaluation at Cross Bay Physical Therapy is a necessary first step. 

 

Schedule Your Evaluation!


Call (718) 835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

 

Recover From Your Ankle Sprain

 

Most people don’t realize that physical therapy is the most important part of rehabilitating an ankle sprain.  The golden rule for an ankle sprain is to prevent any further injury.  At the beginning of a sprain, this means using crutches and always wearing an ankle brace but as the ankle heals, it’s weakness needs to be treated or a person take a mistep while walking and re-sprain their ankle.  

 

Ankle sprains normally take six weeks to heal but still after this time, the ankle is extremely weak.  Any little misstep can cause the ankle to roll again or twist and the individual will have to endure another six weeks of ankle recovery.  At this point, while the ankle ca handle the constant stresses and pressures of walking, taking a misstep is still normal but with a weak ankle, you are much more likely to sustain an injury.  

 

The answer is simple: physical therapy.  By applying physical therapy to strengthen the ankle, you are guaranteeing that your ankle fully heals and you are drastically reducing the risks of suffering another injury.  Our Howard Beach physical therapists have over two decades of experience helping their patients recover from sprains.  

 

Here are a few examples of necessary exercises after an ankle sprain:

 

  1. Balance on a Bosu Ball -  A Bosu ball is an inflatable ball with a flat surface.  During your visit, you will balance on this ball for one minute on each leg.  This balancing act strengthens your ability to balance with your ankle during normal walking motion.  This exercises is great for simultaneously regaining ankle strength and balance.  
  2. Calf Raises and Stretches -  It is important to keep the surrounding muscles loose so that the ankle has more room to heal itself.  Also, strengthening the calf (which also strengthens the ankle’s surrounding muscles and tendons) helps to ensure that the calf can handle any overcompensation due to a weak ankle. 

 

It is important to undergo exercises under the guidance of one of our physical therapists at Cross Bay Physical Therapy.  Our physical therapists will create an individualized treatment plan and guide you through each step on your road to recovery.  While ankle physical therapy is important, many people skip out on it.  They end up rolling there ankle and spending weeks again disabled.  

 

Schedule Your Evaluation

 

Call 718-835-0084 and schedule your evaluation today!  

 

By Benjamin Bieber

Plantar Fasciitis Treatment

 

 

Plantar Fasciitis is a common foot condition causing searing pain and limiting a person’s ability to walk for long periods of time.  Suffering from this pain doesn’t have to last forever and with Cross Bay Physical Therapy, it is possible to treat plantar fasciitis and quickly alleviate your pain.  

 

The first step before physical therapy is to make sure you have a proper footwear.  You need sneakers that support your foot type such as sneakers that support flat feet or high-arched feet and you need prescription orthotics to provide foot support as well.  

 

Stretching and Strengthening

 

Once you have the right shoes and foot supports, physical therapy will help you relieve plantar fasciitis.  There are two things to do in Physical Therapy for plantar fasciitis, which is stretching and strengthening. 


Stretching of the plantar fascia band, the achilles tendon, and the calf muscle is key to loosening the plantar fascia band so that it can heal and doesn’t continue to shrink causing tissue damage.  Our Howard Beach physical therapists will teach you the essential stretches to apply both at home and in our state of the art facility.  

 

Strengthening the plantar fascia band is also essential.  Right now, in your current condition of plantar fasciitis, the plantar fascia band is weakened and cannot support your movements.  Further, because of the weakness, the continued use creates more damaged.  We need to reverse this weakness. 

 

Here are a few strengthening exercises that help:

 

  1. Pencil and Coin Exercise -  Place a penny underneath the big toe joint right on the ball of the foot.  Then place a pencil underneath the arch of the foot.  Make sure the pencil is not touching your foot.  Then push the penny against the floor using only your big toe joint lifting the arch of your foot.  Make sure you don't use any other toes when trying to press down on the penny.  Repeat for 15 times the recommended number of sets. 
  2. Barefoot Strengthening -  Walk barefoot on your toes for 100 feet, then on your heals, then on one side of you foot and then on the other side of your foot.  Doing this strengthens all of your foot muscles. 

 

The goal of this treatment is to get rid of your plantar fasciitis condition.  Our physical therapists will create a Physical Therapy program for you that will re-strengthen your plantar fascia band and eliminate this foot condition. 

 

Call (718) 835-0084 and schedule your first evaluation today!

 

By Benjamin Bieber

 

Elbow Treatment

 

Now that the U.S. Open is in it’s Semi-Finals, some players are healing injuries in Physical Therapy right now.  In fact, Physical Therapy is proven to be just as effective healing an elbow injury as surgery in some cases.  One common tennis injury is of course tennis elbow.  Elbow injuries make it extremely difficult to use your arms and lift normal everyday objects.  


Every bend of the elbow can be excruciatingly painful.  There are two things to treat this type of elbow injury and that is rest and Physical Therapy.  By Physical Therapy, we mean applying a combination of strengthening, stretching, and therapeutic modalities such as ice, heat, massage, and tens stimulation under the guidance of a trained professional physical therapist. 


Without physical therapy and the guidance of one of our Howard Beach physical therapists, you can be overexerting the elbow when you are not supposed to or stopping treatment before you are supposed too. The best thing to do is have us at Cross Bay Physical Therapy create a specialized physical therapy plan for you and help you to follow it.  

 

Some elbow exercises include:

 

  1. Wrist Flexion Exercise - Hold a one pound weight in your hand with your palm facing upwards.  Then, bend your wrist upwards.  Slowly lower this weight and return your wrist to it’s starting position.  Repeat this exercise the amount of times recommended. 
  2. Wrist Extension Exercise -  This is the reverse of the wrist flexion exercise.  Hold a one pound weight with your palm facing downwards and then, slowly bend your wrist upward.  Then, lower the weight to the original starting position and repeat for the recommended number of times.  
  3. Elbow Flexion and Extension - Hold a one pound weight with the palm of your hand facing upwards and lowly bend the elbow so that your hand approaches your shoulder.  Then, gently lower the weight until your elbow is completely straight.  
  4. Forearm Pronation and Supination Strengthening -  Hold a point pound weight in your hand and bend your elbow at a ninety degree angle.  Slowly, rotate your hand so that the palm faces upwards and then downwards.  Repeat for the recommended number of times.   

 

It is important to follow your physical therapist’s advice during all exercises because at Cross Bay Physical Therapy, we plan each step of your recovery and know where you should be each week.  We guarantee that we can help your recover from your elbow injury making your elbow stronger and allowing you to get back to the activities that you enjoy!

 

Schedule Your Evaluation!

 

Call 718-835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

 

Knee Treatment With Physical Therapy

 

This week the 2016 U.S. Open Tennis Grand Slam began.  Heavy favorites on the men's side if Novak Djokovic and Serena Williams on the women's side.  Many tennis players suffer knee injuries due to the constant side to side movement. 

 

After a knee injury, it may feel impossible to move around without pain.  The knee will heal but it also must be rehabilitated to improve strength, flexibility, and motion.  Without physical therapy, a knee injury can produce life-long symptoms and in some cases, physical therapy is proven just as effective as surgery for a knee injury. 


At Cross Bay Physical Therapy, our Howard Beach physical therapists create a specialized treatment plan to help each individual heal from their injury.  Physical therapy is proven to repair knee damage while simultaneously re-strengthening the tendons, ligaments, and muscles that are experiencing weakness. 

 

Strengthening Exercises For Your Knee

 

Applying physical therapy right after an injury is normally recommended.  First, gentle stretches or exercises will improve knee mobility and as the knee recuperates, more advanced strengthening exercises are implemented.  There are multiple exercises that you will implement during each physical therapy sessions.  Here are just a few examples:

 

  1. Leg lifts -  First, lie down a flat surface with both feet planted on the floor.  Lay one leg flat and fleet the muscles surrounding the knee.  Lift the leg lying flat to one foot off of the ground flexing the muscles around the knee and then gently lower the leg.  Repeat for 15 repetitions and do 3 sets of each leg. 
  2. Squeezing an inflatable ball -  Lying down, place a large inflated ball between your knees while your feet are planted not he floor.  Then squeeze the ball with each of your knees until your feel the muscles on the inner legs being flexed.  Repeat for 15 repetitions and do 3 sets.  
  3. Wall Sits -  Sit against the wall in a chair position and hold this strengthening exercise for 30 seconds to a minute.  Repeat for 3 repetitions.    

 

It is essential to seek out guidance from a physical therapist before attempting to rehabilitate your knee on it’s own.  Depending on the severity of the injury, you will need to apply different exercises, which is why the guidance of a physical therapist is necessary.  

 

Cross Bay Physical Therapy is located in Howard Beach, Queens.  Our state of the art facility has helped patients for over 30 years heal from moderate to severe knee injuries.  With the combination of stretching, strengthening and therapeutic modalities like heat, ice, massage, and tens stimulations, you knee will improve within weeks.

 

 Schedule Your Evaluation!


Call 718-835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

Physical Therapy For Foot/Ankle Pain and Injury

 

 

A bad ankle sprain or foot fracture normally takes six weeks to 3 months to heal.  It is crucial to protect your feet during this healing process but after the healing is completed, the work is not over because it is extremely easily to re-injure your ankle due to the weakness of that ankle. 

 

Much a person’s balance and weight is placed on the ankle and if it is weak, a simple misstep can easily cause the ankle to roll and suffer another sprain.  Because you don't want to have to undergo another six weeks of healing, it is vital to do some type of re-strengthening exercises for the ankle. 

 

Physical Therapy is perhaps the best way to guide the ankle toward full recovery and strengthen because at Cross Bay Physical Therapy, you will have one of our professional Howard Beach physical therapists helping you at each step along the way.  

 

Our physical therapists will create a custom physical therapy program for you to follow and help you while you complete this program.  Afterwards, your ankle will not only regain its strength but also become stronger than it was ever before drastically reducing the chances that you will re-injure your foot.  

 

Here are just a few exercises that help to restrengthen the ankle:

 

  1. Balance on a Bosu Ball -  This ball is an inflatable ball with a flat surface.  Our patients balance on the ball with one foot and as this is very difficult to hold one’s balance, the muscles surrounding the ankle become increasingly stronger.  
  2. Calf Raises -  Both calf raises and calf stretching is key to help the ankle become strong and loose and able to support the full weight and balance of the body.  
  3. Running/Bicycling -  An aerobic exercise will help the ankle get used to regular and advanced movement so that you can participate in any activity, sport, or exercise that you like after your physical therapy program is completed. 

 

Importantly, make sure to first have supervision by one of our physical therapists before beginning ankle physical therapy or training.  Training in the wrong way often produces injury and this is something we need to avoid.  

 

The ankle must be rehabilitated and re-strengthened or there is a great chance that the weakness of your ankle will not be able to support your body during a misstep and the ankle will again be injured leading to many more weeks in recovery.  This phenomenon is called having chronic ankle sprains. 

 

Schedule Your Evaluation!

 

We look forward to helping you get back to your normal fun activities without pain or worry.  Call 718-835-0084 and schedule your first session today!

 

By Benjamin Bieber

Back Pain Treatment

 

 

Usain Bolt became the world’s fastest many yesterday once again winning the men’s 100m race in Track & Field.  He has won the gold medal at the Olympics in this event three straight times. 

 

There are many different causes to low back pain and our Howard Beach physical therapists will not only figure out the specific cause that is triggering your pain but also develop a physical therapy treatment plain to relieve and strengthen your back. 

 

For example, there are many different factors which may contribute to back pain.  Poor posture lis one.  Whether hunched over at your computer or walking with poor posture, back pain is a likely result.  

 

Low back pain may result from tight muscles, improper footwear, a weak abdomen, or an unhealed injury.  One thing we look at is where you are having pain in other parts of your body because when the back over compensates for weak muscles, back pain occurs.

Here are examples of exercises that help the back regain it’s strength:  

 

  1. Core Strengthening exercises -  Abdominal strengthening exercises such as crunches, sit-ups, and leg-raises help stabilize back muscles. 
  2. Standing Row -  Standing in front of a machine with an exercise band, grab the band with both hands and pull it toward your hip flexing your low back muscles. Repeat for 10-12 reps and do 3 sets.  
  3. Leg Lifts -  Lie down on your side on a floor mat.  Lift the leg that is closer to the ceiling about one foot off of the ground flexing your hip muscles at the same time.  Gently lower your leg.  Repeat 10-12 reps for 3 sets and then switch legs.  

 

Our goal at Cross Bay Physical Therapy is to reduce the amount of back pain you are suffering from, help you gain control over your movements, and heal any soft tissue injury. At the end of your physical therapy session, there will be a significantly reduced chance of another back injury developing.  


Each patients presents different problems and has a different lifestyle, which is why our physical therapists first understand your background and lifestyle before constructing a plan of treatment.  During your exercise training, our physical therapists will carefully guide you through each exercise to make sure you are implementing them properly and you do not hurt yourself while completing them. 

 

It is recommended to pursue back treatment only with the help of physical therapists as self-treatment has lead to the development of furthering a back injury. 

 

Schedule Your Evaluation!

 

If you are having back pain, it is time to try physical therapy.  Call 718-835-0100 and schedule your evaluation today!

 

By Benjamin Bieber 

 

Relieve Hip Pain With Physical Therapy

 

Congratulations to Michael Phelps who now has four gold medals in the 2014 Rio Olympics games.  His performance is astounding as he is one of the oldest swimmers in the pool.  Even though swimming is quite a fluid exercise, some of these swimmers still develop injuries. 

 

Physical Therapy is used in all sports by injured athletes because it helps to rehabilitate the damaged area stimulating both muscle gain and flexibility.  One problem that occurs as a person ages is hip pain.  If you are experiencing hip pain, physical therapy can help in several ways. 


Physical Therapy normally lasts between 4 to 6 weeks and our Howard Beach physical therapists create a specific individualized plan for your injury during this time.  Most of our patients see significant improvements during and after their physical therapy sessions are completed. 

 

Here are a few examples of hip exercises that re-strengthen the hip after injury:

 

  1. Single Leg Step-Up -  During this exercises, you will stand on an elevated surface with one foot letting the other straight leg hand off.  Step off of the elevated surface and then step on.  Repeat for recommended number of sequence.  Make sure to perform all of your hip exercises under the guidance of our physical therapists to ensure safety. 
  2. Hip Flexion - This simple exercise involves standing and marching in place.  You can support yourself with an stationary object for balance.  Repeat the recommended number of sequence. 
  3. Heel Slide -  Lying down on your black, bend one one and gently slide the heel of your injured leg toward your body in one movement.  Always remember to keep your knee in line with your body.  Repeat for the recommended number of times. 
  4. Ball Squeezes -  Lying on your back with both feet on the floor, your physical therapist will place an large or small inflatable ball between your knees.  Simply squeeze the ball with both knees for the recommended number of times. 

 

With hip injuries, there may be many causes.  The cause can be posture, a weak low back, weak abs, or even incorrect foot wear and foot pain.  As physical therapists, we figure out the cause of your hip pain and then remove this cause.  By both removing the cause and actively helping the hip to heal, we are confident that you will feel better with days if not weeks.  

 

Schedule Your Evaluation!

 

Cross Bay Physical Therapy is located in Howard Beach, Queens.  Call 718-835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

 

At the Rio 2016 Olympics, one of the most anticipated sports is gymnastics and the toughness of these gymnasts are astounding.  Most are competing with minor injuries and one of the most common gymnastic injuries is a shoulder injury. 

 

Shoulder pain is a severe distraction.  Even lying down in bed can cause enough pain to stop someone from being able to sleep.  At Cross Bay Physical Therapy, we help our patients not only alleviate this pain but also re-strengthen the shoulder to handle more activity.  

 

The rotator cuff is a common injury site.  It can be slow to heal, limiting, and extremely painful but there are a few exercises that can help you recover.   The rotator cuff is a group of four muscles and by applying appropriate stretching, strengthening, and therapeutic massage, physical therapy can repair a majority of shoulder injuries.  

 

 The most common injury is either tendon or muscle tear of the rotator cuff.  Our physical therapists will create an individualized physical therapy treatment plan for you to follow, where we will guide you at every session.  Here are a few exercises normally part of our strengthening routine but make sure to first speak with one of our physical therapists before trying them.

 

  1. Side-lying external rotation -  First, lie down on the opposite side of your injured arm and bend your arm at a 90 degree angle.  With a light weight, lift the weight, keeping your elbow at 90 degree ankle, away from your body.  Hold the dumbbell up for a few seconds and then gently lower your arm down.  Repeat for 3 sets of 10.  
  2. High-to-low rows - With one of the designated resistance bands in our state of the art facility, get down on one knee holding the band with the injured arm.  Hold the band securely with your arm straight and pull the band back toward your chest.  Keep your chest outwards and bring the band to the side of your chest. Repeat 3 sets of 10.    
  3. Reverse Fly -  First, stand with your feet about shoulder-width apart and bend forward slightly keeping your back straight.  With a light weight in each hand, extends your arms and raise them away from your body.  Make sure not to lock your elbow and squeeze your shoulder blades as you lift the weights.  Do 3 sets of 10.

 

Remember these exercises should be tried only after a thorough examination by one of your physical therapists who will create an plan for your treatment.  We look forward to helping you strengthen your shoulder and eliminate shoulder pain.  Right now, your shoulder may be weak and painful but with the right guidance, there is a great chance that you will again regain full mobility and health of your shoulder. 

 

Call 718-835-0084 and schedule your consultation today!

 

By Benjamin Bieber

Physical Therapy Exercises For The Knee

 

 

Knee injuries and arthritis are pain and the knee cannot fully repair on it’s own.  While letting your knee heal naturally from a traumatic injury, it is possible to develop life-long symptoms.  At Cross Bay Physical Therapy, we guide your knee’s recovery to both avoid and minimize these symptoms. 

 

Our Howard Beach physical therapists have decades of training guiding knee repair through non-surgical Physical Therapy exercise programs.  Through a combination of stretching, strengthening, and massage, it is likely possible to not only heal your knee but make it stronger for use.  

 

Our goal in knee physical therapy is to make your knee stronger so you can do any activity you wish without worrying about pain.  Here are a few exercises that help strengthen the knee and it’s surrounding muscles:

 

  1. Leg Lifts -  Lying down on a mat or a table, bring one knee up so your foot is flat on the floor.  With the other leg, tighten the muscles surrounding the knee and lift your leg up slowly one foot off of the ground.  Then, slowly lower the leg until it is one inch off of the floor.  Do 10 repetitions and 3 sets.  
  2. Ball Squeezes -  Lie down on a floor or a mat and place an inflatable ball between your knees.  Squeeze the ball and hold for 3 seconds, then release.  Repeat for 10 repetitions and do 3 sets.  
  3. Side Leg Lifts -  Lying down on your side, let one leg fall in front of the other.  Then, lift the fallen leg toward the ceiling squeezing your hip and butt muscles.  Lift your leg about 1 and half feet of the ground while flexing your butt and hip muscles.  Repeat for 10 repetitions and do 3 sets. 

 

Our physical therapists create a specialized physical therapy for each of our patients after fully understanding the causes and symptoms of their knee injury.  Then, with additional massage, icing, heat, ultrasound, and tens stimulation, we understand the exact progress your knee needs to go through to become one hundred percent healthy. 

 

Schedule Your Evaluation Today!

 

For over thirty years, we have helped our patients get better at our state of the art facility on Cross Bay Blvd.  Call 718-835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

Ankle Sprain Therapy

 

 

An ankle sprain injury requires physical therapy.  The reason is because once the ankle is sprained, the surrounding ligaments and tendons are weak.  They cannot support the weight and balance of your body meaning any little misstep can cause the ankle to re-twist or re-roll.  

 

This means that after weeks of careful healing, you can easily re-sprain your ankle and have to undergo another several weeks recovering.  At Cross Bay Physical Therapy, our physical therapists makes sure this won’t happen to you. 

 

A combination of strengthening, stretching, and therapeutic modalities like icing, heat, and massage will get your ankle back to full strength so that you don't have to worry about injuring your ankle again.  Recurrent ankle sprains are extremely common and can become a chronic injury without physical therapy. 

 

Just the simple task of strengthening your ankle will tremendously boost recovery and keep your ankle healthy.  Here are a few exercises we apply during your Physical Therapy sessions:

 

  1. Balance on a Bosu Ball -  A Bosu ball is an inflatable ball with a flat surface.  Our patients balance on this ball with one fee for a minute at a time.  This is an ankle stabilization exercise and the ankle has to balance on this unstable ball.  This trains the ankle to handle the pressures of balancing the body and by doing so, your ankle is being trained to catch itself during a potential slip. 
  2. Calf Exercises -  Muscle tightness keeps the ankle week.  During your physical therapy sessions, we will strengthen and stretch your calf muscles including the Achilles Tendon.  Keeping these muscles loose and strong will help the ankle repair damage tissue and get stronger.  
  3. Stationary Bicycle -  When you are no longer experiencing ankle pain, we will begin with a stationary bicycle that introduces your ankle to consistent movement.  Here, we are training and strengthening your ankle to undergo normal daily activity.     

 

If you have just experiencing an ankle sprain, make sure to ice your ankle at lest 3 times per day for 15 minutes.  When doing so, elevate your foot.  The exercises mentioned above should be tried under the guidance of a physical therapist.  

 

We look forward to helping you overcome this injury and most importantly, ensure that you don't develop chronic ankle sprains due to weakness and have to spend many more weeks recovering.  

 

Schedule Your Evaluation Today!

 

Call 718-835-0084 and schedule your first session today!

 

By Benjamin Bieber

Physical Therapy For Plantar Fasciitis

 


There are many reasons why a person my fall victim to plantar fasciitis and it’s inherent pain.  Most of the time, it has to do with tight muscles.  After a period of time, the plantar fascia band weakens and breaks down causing tremendous pain. 


With Physical Therapy, it is possible to heal plantar fasciitis along with podiatry treatment such as orthotics.  Physical Therapy is necessary to both strengthen a weak plantar fascia band, stretch the foot and calf muscles, and release any scar tissue that is preventing full recovery.  

 

In most cases, physical therapy can help heal plantar fasciitis within several weeks.  It is only when a significant amount of scar tissue has built up that it may take longer and then extra soft tissue massage can be done to alleviate this scar tissue. 

 

Here are a few examples of treatment that we implement at Cross Bay Physical Therapy to help you heal from plantar fasciitis:

 

  1. Calf Stretches -  A loose calf muscle is vital to healing the plantar fascia band because tight calf muscles pull on the heel making it virtually impossible for the plantar fascia band to heel.  What is most important is that it is both the calf muscles and the achilles tendon that becomes tight and must be loosened not just the calf muscle.  
  2. Soft Tissue Massage -  Our physical therapists implement soft tissue massage in the arch of the foot and around the ankle to eliminate scar tissue that is preventing the plantar fascia band from heeling.  At home, this is often completely by either rolling a tennis ball underneath one’s foot or massaging ones plantar fascia band. 
  3. Plantar Fascia Strengthening -  A range of strengthening exercises is implemented during our physical therapy sessions that makes sure the band does not remain weak.  A weak plantar fascia band will always continue to give a person problems.  These exercises include actually strengthening the plantar fascia band through a series of foot arch exercises. 

 

It is important to see a physical therapist before trying some of these exercises in order to ensure that they are actually working to help you.  Plantar Fasciitis can be healed quickly with the right treatment and we are confident that we can help you get rid of this problem for good. 

 

With a combination of stretching, strengthening, and soft tissue massage, your pain should significantly decrease in just a few short weeks.

 

Schedule Your Evaluation Today!

 

Call 718-835-0084 and schedule your evaluation today!  

 

By Benjamin Bieber

Physical Therapy For The Elbow 

 

 

Elbow pain is a huge disrupter in a person’s life and physical therapy, through a combination of stretching, exercise, and therapeutic modalities like massage, heat, ice, and ultrasound, is able to alleviate this pain while making the elbow stronger.  

 

In some cases, physical therapy is proven just as effective as surgery to heal elbow pain.  Usually, an elbow injury is an overuse injury.  After intense activity, the elbow suffers tendinitis and this pain only grows if activity is sustained.  Another common cause of elbow pain is arthritis of the elbow joint.  Physical Therapy provides a way to decrease inflammation while simultaneously strengthening the elbow so that it can handle daily activity.  

 

At Cross Bay Physical Therapy, our physical therapists choose a specialized physical therapy program for your individual case, which is why we can guarantee expert care and a high chance that your elbow pain will disappear.  Here is a few examples of elbow exercises that we implement at our practice in Howard Beach, Queens:

 

  1. Elbow Flexion and Extension -  First, you hold a one pound weight in your hand with the palm of your hand facing upwards.  Next, bend your elbow gently bringing your hand to your shoulder and then lower your elbow until it becomes straight.  Repeat 10 times for each set and repeat for 2-3 sets depending upon the advice of your physical therapist present. 
  2. Forearm Pronation and Supination - Holding a one pound weight in your hand, first bend your elbow at a 90 degree angle.  Slowly rotate the weight until it faces both upwards and downwards.  Repeat for 10 repetitions and 2-3 sets depending on the recommendation of the physical therapist present.  

 

Make sure to receive guidance from your physical therapist before starting elbow exercises because depending on your condition, the wrong approach can lead to furthering the severity of the elbow injury. 

 

Our state of the art facility and hands on physical therapy ensures that our patients have the best chance of success.  We will be with you every step of the way so that you not only get better but also understand what you can do to prevent elbow pain in the future.  We look forward to helping you overcome this injury. 

 

Schedule Your Evaluation Today!


Cross Bay Physical Therapy drastically improves the rate of recovery because our experienced physical therapists know why the elbow pain is taking place and how to create a plan for you that works.  Call 718-835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

Lower Back Physical Therapy Exercises

 

 

Many people have some form of physical pain and don’t realize that other people suffer from these problems as well.  One of the most common forms of bodily pain is low back pain because often, we engage activities that put strain on our lower back.

 

For example, there are many activities that can cause low back pain such as sitting at your computer with bad posture, lifting heavy items with the majority of stress placed on the low back, and in general, just having bad posture.  

 

The way to counter lower back pain is to both strengthen the lower back and maintain correct posture. Also, when lifting things, one should lift with their legs and not their back.  

 

One of our trained physical therapists at Cross Bay Physical Therapy will not only teach and train you on the correct posture but also strengthen the lower back so that good posture becomes automatic and the back can handle some strain without getting all “bent out of shape”.  

 

Through a combination of exercise, stretching, and therapeutic massage, Physical Therapy will help you relieve  your low back pain.  Here are a few simple exercises we teach at our state of the art training facility.  

 

  1. Knee to Chest Stretch - Lie down on the floor or a table with both legs flat and the toes pointing upward.  Then grab the back of your leg above the knee and pull the knee toward the chest.  Hold this stretch and feel the stretch in your lower back.  Hold for one minute and then change legs.  
  2. Standing Row -  Standing in front of a machine that has an exercise band, grab the band with both hands and pull it toward your hip.  At the same time, flex the lower back muscles.  Repeat for 10-12 reps and do 3 sets.  
  3. Leg Lifts -  Lie down on a floor mat or table.  Lie on your side.  Lift the leg closer to the ceiling 1 foot off the the ground until you feel a hip work out.  Repeat for 10-12 repetitions.  Then switch legs.  Do 3 sets of each leg. 

 

It is important to first consult with a physical therapist before your try any of these exercises.  Low back pack often revolves around poor posture, weak abs, and weak back muscles.  At Cross Bay Physical Therapy, we will help you conquer this problem and understand how the cause and the solution of your low back pain. 

 

Schedule Your Evaluation!

 

Call (718) 835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

Physical Therapy For Knee Injuries And Pain

 

 

Knee pain and injury occurs as the knee bears much of the weight while walking.  The knee joint can easily become overworked or incur a slight strain or sprain during an awkward movement.  At Cross Bay Physical Therapy, our trained physical therapists find out the cause of your knee pain and how to solve this problem through natural conservative Physical Therapy

 

Through a combination of stretching, exercising, and therapeutic modalities like ice, Tens, and massage, knee pain will often decrease.  As long as you are willing to train your knee for the better, our physical therapists can set you up with an individualized physical therapy program that is sure to drastically improve your knee condition.  

 

Be advised to try intense knee exercises without the guidance of a licensed physical therapist.  Physical Therapy is vital because it shows people how to get better smoothly without overwhelming the knee and causing symptoms to become worse.  Here are a few exercises that often help knee pain:  

 

  1. Leg Raise -  Lie down on a table or a mat on the floor with both feet planted on the ground.  Then, lay one leg flat and tighten the muscles surrounding the knee.  Lift the leg about one foot off the ground and do slow slowly feeling the leg muscles around the knee working.  Then, slowly lower the leg and repeat for 10 repetitions.  Repeat for 2-3 sets depending on the advice of your physical therapist.  
  2. Ball Squeezes -  Lie down on a table or a mat on the floor with both feet planted on the ground.  Then, take an inflatable ball (one of the big bouncy balls found in the gym) and place it between your knees.  Squeeze the ball with both knees.  You should feel a work out or a burn on the inside of your thighs.  Do 10 repetitions of squeezes and repeat for 2-3 sets depending on the advice of your physical therapist.  
  3. Side Leg Raises -  Standing up, put your leg through one of the the rubber exercise bands that are attached to one of the exercise machines in the facility.  Put the leg that is closest to the machine inside the loop of the band.  Spread your feet about 1 foot apart and stand far enough away from the machine so that your feel a slight pull on your leg.  Then, pull your legs inwards toward the second leg.  You will feel a work out between your thighs.  Repeat 10 times for 2-3 sets depending on the advice given by your physical therapist. 

 

In some cases, Physical Therapy has proven to be just as effective as surgery.  As a conservative treatment that largely only requires guided exercise, stretching, and therapy, it is one of the first go to treatments after an injury. 

 

Schedule Your Evaluation Today!


Cross Bay Physical Therapy, located in Howard Beach, Queens, has helped patients for over 30 years in Howard Beach overcome painful symptoms and injuries. 


Call 718-835-0084 and schedule your evaluation today!

 

By Debra Weinstock

Physical Therapy For An Ankle Sprain

 

 

An ankle sprain is extremely common but with physical therapy, can happen over and over again always delaying the full recovery of the ankle.  While a simple sprain seems like you can “just walk it off”, the ankle is weakened by the tendon and ligament damage.  This means, because the ankle is weaker, it can not support your body’s weight and balance as well. 

 

Any little misstep now can cause the ankle to roll re-injuring the ankle and gain delaying the recovery process.  Normal healing time for an ankle sprain is 4 to 6 weeks but without physical therapy, this time period is drawn out because of tendency for chronic ankle sprains. 


Fortunately, with simple training and exercises, guiding by a physical therapist, you can quickly re-strengthen the ankle and get it back to normal so it won’t roll at any little misstep.  Physical Therapy is an important and almost necessary tool after an ankle sprain. 

 

Exercises:

 

  1. Balance on a Bosu Ball -  This exercise is extremely helpful to train the ankle for strength and balance.  Using a Bosu Ball, a ball that has a flat surface, balance on the ball with one ankle.  Hold your balance for 1 minute and then switch ankles.  Repeat twice and do at least 3 times per week. 
  2. Calf Stretch - One problem with sprains is that the surrounding muscles tighten reducing the ability of the tendons to heal themselves.  It is important to keep the foot muscles loose so that the ankle can build back it’s strength.  Both calf stretches that focus on the calf muscle as well as back of the heel (achilles tendon) help to ensure the ankle remains loose and doesn't succumb to further injury.  

 

Our Howard Beach physical therapists will create a customized program for your physical therapy that will help you get better and most importantly, not re-injure the ankle  Cross Bay Physical Therapy is located in Howard Beach, Queens. 

 

Importantly, you should wear an ankle brace while outside of physical therapy because it will make it virtually impossible to re-injure the ankle.  Also, if you are experiencing tremendous pain, wear crutches for the first few days after an injury.  The name of the game is preventing further injury and building up the ankle’s strength when it is ready.  

 

You should only start strengthening exercises under the guidance of a physical therapist because starting to early can further damage the ankle, which is why seeking out a physical therapist is so important to healing in the correct way and preventing long-term complications. 

 

Schedule Your Evaluation Today!

 

Call 718-835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

Alleviate Arthritis Pain With Physical Therapy 

 

 

Arthritis is an awful degenerative condition that affects millions of Americans each year.  At Cross Bay Physical Therapy, our goal is to significantly improve immobility and pain of arthritic joints.  We want to make sure your daily life is as pain free as possible and the activities that you love are still accessible to you.  

 

Through a combination of strengthening, stretching, and therapeutic modalities such as ice, heat, massage, and electrical stimulation, we help our patients reduce the pain of their arthritis.  In many cases, as the joint worsens, our patients use it less because of the pain.  This causes a spiral into immobility and continued pain because by strengthening the joint’s weakness, it will only become weaker and more painful. 


This is where we come in!  Applying Physical Therapy to degenerating joints not only helps with pain but also slows down the degenerative process.  Our trained physical therapists will come up with an individualized plan for you.  Here are types of of exercises that are utilized to increase the mobility of a damaged joint:

 

  1. Neck and back exercises to build strength
    1. This may include various stretches that support arthritic joints  and keep stress off of them.  
  2. Low impact aerobic activities
    1. These activities help to keep the lungs and circulation systems in shape.  Popular activities include walking, cycling, and water therapy.
  3. Range of motions exercises
    1. These types of exercises relieve stiffness and keep the areas loose maintaining normal joint motion.  

 

It is important to note that one should only engage such various exercises after consulting with one of our physical therapists.  It is possible that more than just the joint is damaged, such as the surrounding tendons of the area, and any overt intense exercise many only worsen these injuries.  

 

Schedule Your Evaluation Today!

 

We look forward to helping you not only alleviate the pain of your arthritis but also helping you understand this condition better.  This way you can know how to keep pain and disability at a minimum.

 

Call (718) 835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

 

 

Heal Foot Pain

 

 

Foot pain sometimes feels like it just won’t go away.  Physical Therapy can provide you the clarity, understanding, and activity you need to heal your feet and end foot pain.  Some of the most common foot problems that we see in our office are plantar fasciitis, achilles tendinitis, and ankle sprains and fractures.  

 

Each foot problem involves a specific area of the foot that will need to be focused upon and made stronger.  Since Plantar Fasciitis is a common foot problem, in this article, I will discuss how physical therapy is applied.  

 

Through a combination of strengthening, stretching, and therapeutic modalities such as ice, tens, and massage, physical therapists help patients alleviate the symptoms of a foot problem as well as the cause.  

 

Some plantar fasciitis exercises include:

 

  1. Calf Stretches -  One cause of plantar fasciitis is muscle tightness, particularly the calf muscle.  We will show you the best calf stretches to apply including stretches that target the calf at the very base of the ankle, where most of the tightness may be centralized. 
  2. Arch Pump Ups -  Stand barefoot with your feet about a foot and half apart.  Place a penny under the big toe joint of each foot and place a pen underneath the arch of your feet but not quite touching your arches.  Then squeeze the penny with your big toe joint only pushing your big toe joint into the ground.  Do not use any of the other toe joints.  This will lift the arch upwards and feel the strengthening of the arch.  
  3. Plantar Fascia Stretch -  Simply and gently bend the toes backwards until your feel a stretch of the arch. 

 

Plantar Fasciitis can develop into Plantar Fasciosis, which involves scar tissue and makes it harder to treat.  This is why getting physical therapy as soon as possible is key to quickly getting rid of this problem.

 

In other foot problems, there are different muscles we target.  For example, with an ankle sprain injury, the muscles surrounding the ankle are extremely weak making it very easily to twist or roll the ankle again and sustain another injury.  To counter ankle weakness, we have our patients perform balancing exercises which helps the ankle balance the body under pressure.  This way, if any little misstep occurs, the ankle can handle it.  

 

Schedule Your Consultation Today!


Our trained physical therapists at Cross Bay Physical Therapy help patients everyday reduce pain and regain mobility and we look forward greatly to helping you do the same. 

 

Call 718-835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

Elbow Treatment For Pain Relief

 

 

The elbow is easily irritated especially with a sudden increase in activity.  Now with summer upon us, many people suffer elbow injuries by introducing new outdoor activities.  The best advice that I can give is to start slowly and build the elbow up to intense activity.  This way you elbow can get used to the new activity.  

 

After sustaining an elbow injury, it is key to implement Physical Therapy because it helps re-strengthen the elbow in order for you to get back to normal health.  Without it, the elbow may continue to get worse through normal daily activity.  After an injury, make sure to ice your elbow to decrease inflammation, which will speed up the recovery process.  Anti-inflammatory medications such as ibuprofen will also help to decrease inflammation

 

At Cross Bay Physical Therapy, our experienced physical therapists will set up a program specific to your injury and doing so, actively help the elbow to heal.  Through a combination of stretching, strengthening, and therapeutic modalities such as massage, tens stimulation, and heat or ice, your elbow will often get better and even stronger than it was before. 

 

Here are some examples of elbow exercises that help the elbow recover to full strength:

 

  1. Elbow Flexion and Extension - First, hold a can or a one pound weight with the palm of your hand facing upwards.  Bend your elbow so that your hand comes to your shoulder and then gently lower it until your elbow becomes completely straight.  Repeat this exercises for the recommended number of times by a physical therapist
  2. Forearm Pronation and Supination Strengthening -  Again, hold a one point weight in your hand and bend your elbow at a 90 degree angle.  Then, slowly rotate your palm upwards and downwards.  Repeat this exercise the number of times that is recommended by your physical therapist. 

 

***It is important to note that all exercises should be performed as instructed by our physical therapists after a proper demonstration. 

 

Schedule Your First Session Today!

 

Our hands on Physical Therapy ensures that your injury can be overcome through simple exercises.  We will be with you every step to make sure you not only get better but also don't hurt yourself by applying any of the exercises incorrectly.  It is our job to get your better and we take this very seriously. 

 

Call (718) 835-0084 and schedule your first appointment today!  

 

By Benjamin Bieber

Solve Knee Pain With Physical Therapy 

 

 

Physical Therapy is beneficial for many reasons and in some cases, has been proven to be just as effective as surgery.  Through a combination of stretching, strengthening, and therapeutic modalities, it is possible alleviate pain, heal injury, and remove disability.  

 

The knee is one of those areas that often deals with pain because the body depends on it for most of it’s movements.  Whether you are suffering from osteoarthritis or a knee injury, physical therapy, in most cases, will help you recover greatly from knee pain.  

 

Knee physical therapy focuses on both strengthening the knee as well as the surrounding areas, which will greater support the knee and it’s attempt to balance the weight of the body. 

 

Here are a few examples of exercises that we implement in our office:

 

  1. Leg Raises -  Lying on a table or floor mat, bend both knees with the feet planted on the floor.  Then, lie one leg flat and tighten the muscle just above the knee.  Lift the straight leg about two feet off the ground while tightening the muscle above the knee.  Hold the leg for three seconds while in the air and bring the leg back down to just above the floor.  Repeat 10 times for 3 sets.  
  2. Thigh Squeezes - This exercise is great for strengthening the groin and the muscles on the inside of your legs.  Lie on a table or floor mat with both feet planted on the floor.  Place an inflatable ball between the knees and squeeze the ball with both knees until your feel your muscles working.  Repeat 10 times for 3 sets. 
  3. Leg Slides -  Lie on your back with your knee cap pointed upward.  Slide your leg outwards and then back to the starting position.  This exercises activates the abductors as well as the gluteus medium muscles that are crucial for pelvic stability during walking.

 

Physical Therapy is a surefire way to recover from a knee injury and at the same time, strengthen the knee muscles so that weak muscles cannot cause further pain or another injury.  Our goal as physical therapists is to get you back to your daily activities without pain and the chance of recurring injury. 

 

Schedule Your Appointment Today!

 

Cross Bay Physical Therapy is located in Howard Beach, New York.  We guarantee patient satisfaction and have helped patients with state of the art treatment for over three decades.  Call 718-835-0084 and schedule your appointment today!  

 

By Benjamin Bieber

Healing An Ankle Sprain or Fracture With Physical Therapy 

 

 

 

An ankle sprain can quickly become a chronic injury, where people spend weeks healing the ankle only to twist it again and have to start all over with the healing process.  At Cross Bay Physical Therapy, our physical therapists ensure this does not happen to our patients.

With a combination of stretching, strengthening, and therapeutic modalities, we both repair ankle tissue damage and make the ankle stronger at the same time. 

 

The problem with the ankle sprain besides the obvious pain is that is creates a weak ankle.  Weak ankles cannot support the body’s weight and balance.  One simple misstep can then cause another ankle twist and injury. By applying Physical Therapy, our physical therapists help our patients strengthen the ankle making sure the ankle cannot possible roll again.  We also recommend ankle sprain strategies such as wearing an ankle brace to further ensure the ankle cannot be injured again.  

 

Here are just a few examples of exercises that can help you heal your ankle:

 

  1. Balance on a Bosu Ball -  A Bosu ball is a round blow up ball with a flat surface.   Balancing on this ball with one ankle helps the ankle get used to balancing itself if challenging environments.  This way your ankle will be trained to handle an uneven movements you may come across during your day’s activities. 
  2. Calf Stretching -  Our physical therapists make sure that the areas surrounding the ankle remain loose.  Tightness restricts the healing process and one of the best stretches is the calf stretch to ensure the area surrounding the ankle is supported.  
  3. Calf Raises -  Various calf raising exercises strengthens both the foot, ankle, and calf creating a strong environment that repairs weak muscles after the injury.   

 

 

Icing and anti-inflammatory medicine are great ways to both reduce pain and help the ankle heal faster.  If you have just sprained your ankle and cannot walk without pain, it is better to use crutches at first.  At the beginning, the name of the game is no more damage.  We want to make sure you damage your ankle no further once the accident happens.  Wearing an ankle brace is also crucial to success because it restricts the movements of the ankle preventing further tissue damage.  

 

If you have had an ankle sprain, Physical Therapy is necessary to prevent further injuries, which without strengthening the ankle, is highly probable. 

 

Schedule Your Appointment Today!


Call 718-835-0084 and schedule your appointment for Physical Therapy today!  

 

By Benjamin Bieber

 

Heal Foot Pain With Physical Therapy 

 

Many people suffer from foot pain.  At Cross Bay Physical Therapy, we apply Physical Therapy to help our patients end this daily foot pain for good.  Foot pain can be spurred by increased activity on one’s feet and if the feet are ill-prepared, it can lead to heel pain, plantar fasciitis, or Achilles Tendinitis. 

 

There are several causes of this foot pain but mostly it has to do with improper footwear and weak feet.  If you have a high arched foot or flat feet, than you may not be wearing the right shoes for your foot shape.  Your shoes can actually be instigating a painful foot condition. 

 

Also, the in soles that you get in the store bough shoe are for a generic “average” foot shape.  They are made for the masses but since everyone has a different foot shape, these in soles may not be supporting your feet properly and contributing to your foot pain. 

 

The first step is to make sure you are wearing the right footwear for your feet.  Once you know this, than you can work on correcting the painful foot condition.  Applying Physical Therapy or a combination of strengthening exercises, stretches, and therapeutic modalities such as soft tissue massage, will help relieve your foot condition. 

 

In a foot condition, the muscles surrounding the feet are tight and the foot muscles are weak.  By correcting this, you can effectively create a healthy foot. 

 

Here are some examples of exercise to strengthen your feet:

 

  1. Plantar Fascia Band Strengthening - Stand barefoot on a carpeted surface.  Place a penny under the big toe joint of each foot.  Then place a pen under the middle of the arch of your foot, not touching your foot.  Then push down into the penny with ONLY the big toe joint.  Do as many as you can, preferably 100 squeezes.  This wills strengthen underneath your foot giving it the strength it needs to support your foot shape. 
  2. Walking Barefoot -  Walk for 50 meters barefoot.  First walk on your toes, than your heals, than the side of your foot, than the inside of your foot.  This will strengthen the muscles of your feet. 
  3. Calf Stretch -  Stretching the calf is important to provide the foot a loose atmosphere to heal as tightness will contribute to sustaining foot pain and injury.  You may want to direct the stretchy toward the bottom of the calf by rotating the foot inwards to get more of a stretch in your Achilles Tendon area.  Keep the calf loose to help the foot heal. 

 

Schedule Your Consultation Today!

 

It is important to see one of our physical therapists because they will teach you, help you, and show you exactly what you need to do to alleviate foot pain and repair any foot injury. 

 

Call 718-835-0754 and schedule your appointment today!  

 

By Benjamin Bieber

 

Physical Therapy For Back Pain

 

There can be many causes of back pain and it is the job of our physical therapists to find the causes and the correct treatment to help you relieve back pain and injury.

 

At Cross Bay Physical Therapy, we will design a treatment plan for your specific injury that results in a significant decrease in pain and increase in daily mobility.  Using the combination of therapeutic modalities, stretching, and strengthening, many cases of back pain can be alleviated.  

 

For example, one’s back pain may stem from a weak core or abs.  By strengthening the abs, back pain may be reduced.  Or maybe your back pain stems from bad posture throughout the day as you sit at your desk on the computer or are hunched over in a chair.  Our physical therapists will help you find the correct posture to begin the process of healing your back and getting rid of your pain. 

 

Here are a few exercises that can help back pain: 

 

  1. Core Exercises -  This includes various types of sit-ups, crunches, and leg lifts to strengthen your core.  The abdomen is a major muscle that balances the body with many of it’s movements.  With a weak core, the back can be overcompensating for this weakness leading to pain.  
  2. Singe Knee To Chest Stretch -  First lie on your back and bend both of your knees.  Hold the thigh right behind your knee and bring just one knee up to your chest.  Hold this stretch for 20 seconds and then relax.  Repeat the stretch 5 times on each side.  
  3. Straight Leg Raises -  First lie on your back.  Put one leg straight while keeping the other knee bent.  Tighten your abdomen.  This will stabilize your back and then slowly lift your leg straight off of the ground about 6 to 12 inches.  Hold this position for 1 to 5 seconds and then lower your leg slowly.  Repeat on each leg 10 times. 

 

Please make sure to consult with one of our physical therapists before doing these exercises as doing them incorrectly may lead to further injury.  If you have had back pain for some time, it is time to begin Physical Therapy, a proven method to alleviate back pain and injury. 

 

Schedule Your Evaluation Today!

 

Cross Bay Physical Therapy is located in Howard Beach, Queens.  Call 718-835-0084 and schedule your first appointment today!

 

By Benjamin Bieber

 

Physical Therapy For Arthritis Pain

 

Many people suffer from arthritis in their shoulder.  Physical Therapy will help you strengthen the shoulder allowing you to move the shoulder without increased pain.  Since arthritis is a degenerative condition, by actively strengthening the shoulder, you can slow the pace of the arthritis and build a strong shoulder to support your movements.  

 

The first thing is to avoid activities that you know cause pain to your shoulder, which will help to alleviate the strain on the injured area.  Some general rules include lifting objects close to the body, avoid pushing exercise in the gym, and maintain good posture at all times.  Many people are unaware of their posture, either while sitting or standing, that could be contributing to shoulder pain.  Our physical therapists will go over correct posture with you to help you decrease shoulder pain.  

 

Strengthening and stretching exercises help preserve motion.  At physical therapy, first we will apply heat, which will prepare shoulder tissues for stretching and strengthening.  Here are examples of a few exercises to help you retain the motion of your shoulder and limit pain.  Please allow your physical therapist to first explain these exercises to you because some of these exercises should only be done as some of your pain settles.  

 

  1. Outward Rotation Exercise- Hold your elbows at 90 degrees, close to your sides.  Grasp the rubber band provided with your hands and then with your forearms rotate outwards only for two to three inches. Then hold for a total of five seconds. 
  2. Exercise With Lifting - Bending your elbow to an angle of 90 degrees, put the given rubber band near to the elbows.  Then, lift your arms up and about four inches away from the body.  Hold for five seconds.  
  3. Stretch with Towel - Taking a long towel provided, grasp it with both of your hands.  Hold the towel at a 45-degree angle  and use the upper arm to pull the arm toward your lower back.  This is able to repeated in the horizontal position. 

 

As professional physical therapists, we have patients everyday with arthritis and it is important to fully understand how to improve this condition.  Seeing a professional will give you this knowledge and even train you how to increase your mobility at home with a few simple exercises.  If you are experiencing pain, it is time for some physical therapy, which is a proven method to reduce the ongoing process of arthritis and decrease one’s level of pain.  

 

Schedule Your Evaluation Today!

 

Cross Bay Physical Therapy is located in Howard Beach, Queens.  Call 718-835-0754 and schedule your evaluation today!

 

By Benjamin Bieber

 

Relieve Knee and Hip Pain

 

Athletes like Roger Federer and Michelle Kwan have all had their fair share of injuries and one of these injuries is IT Band syndrome.  This problem usually starts because of an injury and then is prone to tightness.  Such tightness leads to hip and knee pain and even worse, can make it easier to injure the knee or hip because of a person’s lack of mobility.  The way to overcome this problem is to know and utilize the exercises that lead to it’s completely recovery and one of the best proven methods for this is Physical Therapy.  

 

The IT Band, located on the side of leg or quadriceps muscles is a thick ligament.  It can become increasingly tight causing stiffness and even knee and hip pain.  Because of the tightness, it also can lead to injuries of the knee and hip. 

 

Physical Therapy for IT Band Syndrome is crucial to relieve the tension of the band, relieve this condition, and teach you how to make sure this problem doesn't come it. The combination of stretching, strengthening, and soft tissue massage help to get rid of this problem.  Here are a few things that our physical therapists do at Cross Bay Physical Therapy to relieve this condition.

 

  1. Foam Roller -  Using a foam roller, you can roll your leg on top of this roller stretching out the band.  This will loosen the band and help you regain a normal flexibility. 
  2. Knee Strengthening - The knee is connected to the IT band and the muscles that surround the knee may be weak due to the chronic IT Band Syndrome.  By strengthening the knee along with the hip and butt muscles, we can create a strong environment that supports the IT Band and prevents injury. 
  3. Soft Tissue Massage -  Our physical therapists, who are trained to relieve the tension of the IT Band, will provide a massage that loosens up the band almost immediately removing trigger points and tightness.  

 

 

The key to conquering this problem is the combination of massage, strengthening, and stretching and physical therapy is important to stop the pain you are experiencing chronically because of this injury. 

 

Our physical therapists have helped thousands of patients in our practice in Howard Beach, Queens and understand exactly how to heal a wide range of complicated muscular skeletal injuries. 

 

Schedule Your Evaluation Today!

 

Call 718-835-0084 and schedule your evaluation today! 

 

Physical Therapy For An Ankle Injury

 

Ankle sprains are one of the most common injuries that we see at our physical therapy office in Queens, New York.  A simple misstep can cause the ankle to twist leaving the tendons, muscles, and ligaments in and around the ankle damaged.  

 

While it is key to apply physical therapy to heal ankle damage, it is equally essential to re-strengthen the ankle once it becomes injured and weak.  Ankle sprains are one of the most easily re-occurring injuries because once the ankle is weak, it is prone to rolling and twisting again. 

 

At physical therapy, we provide a step by step process for you to both heal your ankle and strengthen it at the same time.  Strengthening the ankle gives you back the strength of balance so that once you are walking around easily or exercising, you will not easily re-roll it.

 

Here are a few exercises that help to strengthen the ankle:

 

  1. Balancing on a Bosu Ball -  This ball is a inflated ballon type ball with a flat surface that our patients stand and balance on with one foot.  A patient balances on one foot for a minute and then switches legs.  The ankle has to balance itself under difficult conditions making the ankle muscles stronger.
  2. Calf Raises and Stretches -  Once the ankle is injured, the surrounding muscles must compensate.  One of these muscles is the calf and can become tight and even injured itself if it has to take over to much of the ankle’s responsibilities.  To counter this possibility, we strengthen and stretch the calf making sure it remains loose and does not weaken.  
  3. Playing Catch -  Another popular exercise is to have a catch with a weighted ball while you balance on one ankle.  This exercise trains your ankle to be active under pressure and when in daily life, will not then succumb to a roll or twist during simple daily activity.  

 

As you can see, healing an ankle doesn't just have to do with spending some time off of your feet.  Though the ankle takes around 6 weeks to heal, it is very weak and must be re-strengthened or else you run the risk of spending all of that time healing only to injure it again and have to start the whole recovery process over. 

 

Our physical therapists set up an individualized treatment plan for you during your first evaluation that ensures your ankle will heal quickly without any chance of re-injury. 

 

Schedule Your Appointment!


Call 718-835-0084 and schedule your evaluation at Cross Bay Physical Therapy today!

 

By Benjamin Bieber 

 

Solve Foot Pain Through Physical Therapy

 

Foot problems though common are confusing.  They are a part of the body which we use constantly yet when there is an injury, it is confusing to try and treat.  At physical therapy, we teach you how to stretch and strengthen your entire foot so that you can overcome common foot problems. 

 

There are three pillars of treatment at Cross Bay Physical Therapy that we teach you when it comes to recuperating from a foot injury.  They are deep tissue massage, strengthening, and stretching.  As experts in our craft, we help our patients not only heal damaged tissue and break up interfering scar tissue but also strengthen all of the foot muscles to create a strong foot that will less susceptible to future injuries.  

 

Icing and heat treatments are also essential to decrease inflammation of the foot but with our three pillars, deep tissue massage, strengthening, and stretching, the foot is molded into one of strength and resilience.  

 

Here are a few ways that we use all three to help you heal your foot problem:

 

  1. Deep tissue massage -  Massage techniques break up scar tissue in the foot that causes causing tightness and weakness.  They get the foot back to their normal shape where they then can be strengthening and stretched without interference.  One technique is to rub your feet looking for crunchy scar tissue and spreading this tissue out as not to harden into one spot.  Deep tissue massage also creates renewed blood flow that actively repairs damaged tissue. 
  2. Stretching -  In all cases of foot injury, there are tightened muscles that need to be relieved or else foot tissue will continue to move in a direction of pain and injury.  By stretching, we create a loose and natural environment for the foot heal properly again bringing muscles, ligaments, and tendons back to their original shape.  Tight muscles produce a process and momentum of atrophy that at our physical therapists reverse to strengthen weak foot muscles. 
  3. Strengthening -  This is often the most confusing part of a foot injury.  Many of our patients do not understand how to strengthen the subtle muscles in their foot that get rid of the weakness.  A weak foot is easily susceptible to pain and injury especially because the feet is always being used.  Exercises like balancing on one’s ankle or flexing the plantar fascia band will produce a strong foot that can handle the daily pressures placed on the foot. 

 

Our physical therapists will not only help you recover from an injury by strengthening your foot but also give you a better understanding of how to keep your feet strong to prevent these types of normal injuries from happening in the future.  Foot weakness leads to injury and we show you have to maintain foot strength as a habit in your life. 

 

Schedule Your Appointment!

 

Call 718-835-0084 and schedule your appointment today!  Let’s get rid of this problem quickly and get you back on your feet pain free!  

 

By Benjamin Bieber

 

Physical Therapy Exercises For Your Elbow

 

Athletes from Serena Williams to Kobe Bryant have all sustained elbow injuries.  In many cases, these sorts of injuries are derived from introducing the elbow to new movements after a period of inactivity.  

 

New activities and exercises introduced in the spring time when the weather gets warmer such as golf, tennis, and basketball, all fun outdoor activities, come with the inherent risk of straining your elbow.  Because the elbow has not worked in this way for several months, unused ligaments and tendons have the tendency to become overworked causing inflammation, pain, and injury. 


The most important thing to prevent an elbow injury is to take it slowly when introducing yourself to these new activities.  Stretch beforehand and don’t over exert yourself the first few times that you play.   This guarantees that the elbow gets used to such activities before being subjected to intense movements.  Golfers’ elbow and tennis elbow are both common injuries as the weather starts to get warm. 

 

If you have sustained an elbow injury or are experiencing elbow pain, the first thing to do is to stop the activities that are causing you this pain until it goes away.  Do not try to push yourself at this point or the elbow pain will only get worse.  Immediately ice the elbow after the experience of pain to decrease inflammation and accelerate the recovery process.    

 

Having an injury, the best method of treatment is non-surgical physical therapy.  By applying a combination of stretching exercises, strengthening exercises, and therapeutic modalities such as heat, tens stimulation and message, physical therapy not only heals damaged tendons and ligaments but also makes them stronger preventing future injury. 

 

Here are a few examples of exercises that we go over during your physical therapy sessions:

 

  1. Wrist Flexion and Wrist Extension -  Taking a light weight, lay your arm on a flat surface such as a table with your palm facing upwards.  Curl the weight with your wrist only until your feel your wrist and forearm getting a subtle work out.  Lift the weight and the slowly lower it to the starting position.  Repeat 10 times for three sets.  Next, put the palm facing downwards the lift the weight again to the ceiling and then back to it’s original position.  Repeat 10 times for 3 sets.  This set of exercises is known as Wrist Flexion and Wrist Extension and strengthens the elbow joint and it’s surrounding muscles. 
  2. Tubing Exercise for External Rotation - Using a stretching elastic band that is attached to the wall or a doorknob, hold your elbow at a ninety degree angle.  Then keeping your elbow at ninety degrees, pull the band away from the door.  Repeat 10 times for 3 sets.  You can face the opposite way and do the same exercise.  Then switch and do the same for the other elbow.  

 

Physical Therapy, under the guidance of one of our trained physical therapists, virtually guarantees that mild elbow injuries will heal in a manner of weeks. 

 

Schedule Your Appointment Today!

 

The Cross Bay Physical Therapy is located in Howard Beach, Queens.  Call 718-835-0084 and schedule your first evaluation today!

 

By Benjamin Bieber

Recover From Plantar Fasciitis 

Foot problems can be a real disaster.  One of the most common problems is plantar fasciitis.  This occurs as the plantar fascia band in the arch of the foot swells and causes pain.  Pain can be produced then in the balls of your feet, in the arch, and in the heel giving overall foot pain for the patient at every step. 

Plantar fasciitis occurs mostly because the patients have a foot irregularity that causes the plantar fascia band to tighten.  This often includes an irregular foot shape such as flat feet or high-arched feet, which can be the cause of your plantar fasciitis.  In most cases, it is a combination of things which cause plantar fasciitis and the right foot health is needed to fix all of the causes.  

For example, a combination of tight muscles, flat feet, and inadequate foot wear may be the cause of the plantar fasciitis and unless you fix all three consistently, it will keep coming back. 

At Cross Bay Physical Therapy, we make sure to examine all the causes of your foot problem, why it is happening, and how to change it so that not only does your pain disappear but also never comes back. 

Here are a few things that we suggest to do during your Physical Therapy program:

1. Calf Stretch -  While most people are familiar with calf stretches, you may have both a tight calf and a tight achilles tendon.  This means that you need to know how to stretch both the calf and the achilles tendon.  Ignoring the achilles tendon, which most people do, is one of the reasons why plantar fasciitis may persist.

2.Strengthening -  Although the plantar fascia band is in a bit of a strange spot underneath the foot, it is important to know the exercises that will strengthen your foot.  A strong foot is crucial to overcoming plantar fasciitis because the plantar fascia band becomes weak through the process and unless it is strengthening, it will continue to exhibit symptoms.  The exercises that we will teach are simple like picking up a towel with your toes but are essential overcoming this problem.

Sever plantar fasciitis takes several weeks to relieve symptoms which is why a person must be vigilant through the recovery process.  Also, because of the usual foot irregularities, it has a high chance of recurring.  At physical therapy, we teach you what to do consistently so that it won’t come back.  This is really why physical therapy is so beneficial.  As physical therapists, we not only teach you how to get rid of the pain but also how to ensure the foot doesn't succumb to plantar fasciitis in the future. 

Schedule Your Appointment Today!

Call 718-835-0084 and schedule your evaluation today!

By Benjamin Bieber 

 

 

Problems with your shoulder and neck are extremely irritable.  This neck and shoulder tension can stem from a lot of different causes but one thing is for certain, it will lower your daily satisfaction.  This tension commonly leads to consistent eye strain and migraines, which may feel intolerable.

 

At Cross Bay Physical Therapy, we figure out the root cause of your neck and shoulder pain and design an specific individualized treatment plain for you.  The good news is that this pain is normally caused by muscle tightness.  If you have suffered an injury, there will be muscle tightness as well as possible ligament, tendon, and muscle damage. 


Physical Therapy helps heal both muscle damage and tightness.  Here are a few things that we implement to get neck and shoulder tension out of your life:  

 

  1. Deep Tissue Massage - Here, our physical therapists target chronic muscle tension that may build up through daily life stress.  Using massage technique, direct pressure, and friction, we help to release the tension in your soft tissues (tendons, muscles, ligaments).
  2. Hot and Cold Therapies -  By using heat, our physical therapists attract more blood to the target area which brings with it more oxygen and nutrients.  Blood with remove the waste byproducts that actually produce muscle spasms.  Cold Therapy, on the other hand, slows circulation, which helps to reduce inflammation, muscle spasms, and pain.  Normally, our physical therapists alternate between cold and hot therapies during your Physical Therapy program. 
  3. Ultrasound -  Ultrasound is another way to increase blood circulation reducing muscle spasms, cramping, swelling, stiffness, and pain.    

 

Besides direct hands on physical therapy, your physical therapist at Cross Bay Physical Therapy will also teach you different stretches and exercises to simultaneously loosen neck and shoulder muscles and strengthen them.  In this way, neck muscles that are causing other symptoms like eye strain and headaches will most likely disappear.  

 

Our physical therapists also will discuss with you various things in your life that may be adding to your neck and shoulder pain and how to alter them.  This may include things like posture or whether your pillow is causing you to have neck and shoulder tension.  By looking at things like your posture and altering it if needed, you will know more about how to protect your neck on a daily basis.   

 

Schedule Your Appointment

 

Cross Bay Physical Therapy is located in Cross Bay Blvd., in Howard Beach, Queens, New York.  Call 718-835-0754 and schedule your appointment today!

 

By Benjamin Bieber

 

Physical Therapy in Howard Beach, Queens

 

Knee problems are an affliction that most people deal with at least once in their lifetime. When it does happen, it is important to seek out treatment that not only heals your knee but also makes sure that the knee both gets back to it’s original state of health and becomes stronger as to avoid further injury. 

 

This marks the importance of physical therapy as at Cross Bay Physical Therapy, we ensure that your knee is strong enough to support the activities that you love to do.  It is a peace of mind to know your knee is strong enough to take on activity that you choose.  Failing to re-strengthen the knee can cause a chronic knee condition all due to the weakness of the knee. 

 

At physical therapy, we will guide you through various stretches and exercises that will ensure your knee heals properly without any long term effects.  Some important exercises include:

 

  1. Leg Lifts -  Lying on a flat surface, a light weight is wrapped around your ankle.  One knee is bent while the other knee lays flat on the floor.  With the leg that is flat, lift your ankle and flex the muscles around your knee, which strengthens the knee muscles providing new balance and support.  This exercise is repeated for 3 sets with 10 repetitions. 
  2. Wall Sits -  A gentle wall sit will strengthen your entire base from calves, to leg muscles, to even your back and abdomen.  Once one body part is effected, the others have to compensate and strengthening all of your leg muscles ensures that they can do this.  Depending on the stage of your recover, a wall sit is normally done for about 30 seconds and for 3 sets.  

 

It is important at first to do all of your exercises in front of your physical therapist.  You want to make sure that you are not only doing the exercises correctly but no over-exercising as this will lead to further injury. 

 

Schedule Your Appointment Today!


Call 718-835-0084 and schedule your evaluation today!  Physical Therapy in mild injuries is proven to be one of the most effective non-surgical treatments in medicine.  Give us a call today!

 

By Benjamin Bieber

 

Ankle Strengthening

 

Physical Therapy for your ankle is one of the most effective treatments for an ankle sprain.  After allowing a few weeks for your ankle to substantially heal, physical therapy is the key to getting back to full health.  

 

The ankle is extremely weak after a sprain and this is understandably so.  The tendons and ligaments surrounding the ankle are damaged and because the ankle has to hold the entire weight and balance of your body, these weak ligaments and tendons can no longer hold you up.  

 

Chronic recurring ankle sprains are extremely common.  Here is how it occurs.  After a few weeks of your ankle healing, you take a misstep and re-roll or twist your ankle.  Then you have to spend an additional several weeks again healing the ankle and the re-roll may even happen again.  Here is how to prevent such an occurrence: 


Strengthening your ankle is one of the most important thing you can do to fully heal your ankle.  By strengthening the ankle and it’s surrounding muscles, you protect yourself against future ankle sprains.  This is vital to the recovery of an ankle injury.  Here are a few exercises that we implement in our office that help strengthen the ankle.  It is important to first have our physical therapists show you how to do these exercises so that you do not hurt yourself further. 

 

  1. BOSU Ball -  The bosu ball is an inflatable ball that has a solid base.  The person with a sprain balances on the ball with one of their ankles and holds their balance for 1 minute.  The ankle shakes trying to hold itself up and at the same time becomes stronger and better able to balance the body.  This is one of the best strategies to strengthen the ankle. 
  2. Calf Raises -  Strengthening the muscles immediately surrounding the ankle is a great way to take pressure off of the ankle allowing it to heal faster and grow stronger.  When you do calf raises, you are strengthening the support structure of the ankle.  Calf raises can be done in a variety of ways and our physical therapists will guide you with this. 

 

Cross Bay Physical Therapy has helped patients overcome the difficulties of an ankle injury for over 30 years.  We are located in Queens, NY.


Schedule Your Evaluation Today!

 

Call 718-835-0084 and schedule your first evaluation today!

 

By Benjamin Bieber

 

Curing Wrist Problems

 

Using the hand and wrist for much of the day, pain and problems may occur that we just don’t anticipate.  Since we need to continue these movements, often, the condition only gets worse.  This is where physical therapy can help!

 

Whether it’s a traumatic accident or chronic pain, the combination of exercise, stretching, and therapeutic modalities not only help relieve wrist pain but also make the wrist stronger to prevent future pain while undergoing the day’s ranges of motion.  

 

At Cross Bay Physical Therapy, our Howard Beach physical therapists are specially trained to help patients overcome wrist injuries and do so within weeks.  We have been helping patients for over 30 years and have a proven track record to get rid of unnecessary pain.  

 

While at the beginning of recovery, the advice of a physical therapist is necessary, here are a few exercises that we implement during our program to both strengthen the wrist and help it recover from joint and tissue damage.  

 

  1. Seated Wrist Hammer Straight Curls -  In a seated position, with your back straight, place your forearm on your thigh with your palm facing upwards.  Hold a 5-10 pound weight in your hand and bring your wrist upwards toward your bicep.  Repeat for 12 repetitions and do 3 sets.  Then switch hands.  
  2. Finger Curls -  It is important to strengthen the hands in order to develop wrist strength and many finger strengthening exercises also develop wrist strength.  One great finger strengthening exercise is to simple squeeze your finger into a fist and then release.  Squeeze your finger into a fist 20 times and and you can even do both hands at the same time.  This type of hand strengthening is also a great way to prevent arthritis in your hands by keeping them strong. 
  3. Wrist Flexion Stretch - A loose mobile wrist is also important for helping the wrist overcome it’s condition.  In the wrist flexion stretch, hold one arm outwards and grab the tip of your fingers with the other hand.  Gently, pull back the fingers until your feel a slight stretch in your wrist.  Hold for 30 seconds and then switch wrists.  Repeat exercise twice.  

 

Cross Bay Physical therapy is here to help you correct your wrist injury and wrist physical therapy is perhaps the most effective treatment that can bring long-term sustainable benefit to your life because it focuses on long-term joint health.

 

Schedule Your Evaluation Today!

 

Call 718-835-0084 and schedule your first evaluation today! 

 

By Benjamin Bieber

 

Knee Treatment With Physical Therapy

 

The knee is one of those areas most likely to get injured because it takes the blunt of bending and pressure while moving.  It’s bend supports the body's entire weight and while the knee is supported by tendons and ligaments, a quick twist can partially tear or strain one of these ligaments and tendons. 

 

At Cross Bay Physical Therapy, our trained Howard Beach physical therapists develop a treatment plan for each patient to help them eliminate their painful knee condition.  The combination of stretching, exercise, and hands-on physical therapy is one of the most powerful treatment methodologies in medicine.  With consistent physical therapy, it is possible to not only heal knee injuries but also make the knee stronger. 

 

Here are just a few of the exercises that we use in physical therapy to strengthen the leg and knee:  

 

  1. Leg Lifts - This exercise is great for strengthening the inside of your knee.  First, lying down on a table with both knees bent, one of our physical therapists will strap a light weight to your ankle.  Then place one leg flat on the table and tighten your leg muscles.  Lift the leg slowly two feet off of the ground, hold for 3 seconds, and then gently lower the leg.  Repeat 10 times for 3 repetitions on both legs.  
  2. Wall Sits -  This is one you are probably familiar with.  Once your knee can handle some weight, we will have you do multiple wall sits for 30 seconds each time.  Stand straight against the wall and with your back leaning against the wall, bend your knees making a sitting position against the wall.  Hold for 30 seconds.  
  3. Stretching is also key to keeping the leg loose so that muscle don’t become overworked.  Stretches like calf and hamstring stretches are regularly applied during physical therapy.   

 

Cross Bay Physical Therapy helps people of all ages and all walks of like treat moderate to severe knee conditions.  Through physical therapy, it is possible to significantly reduce knee pain and eliminate knee conditions.  In some cases, physical therapy has been proven to be just as effective as surgery. 

 

Schedule Your Evaluation Today!

 

Cross Bay Physical Therapy is located in Howard Beach, Queens.  Call 718-835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

 

 

Problems With Ankle Sprains

 

There are a variety of foot conditions that are helped by physical therapy.  Ankle sprains is one of the most important injuries in the foot to apply Physical Therapy and trained physical therapists.  

 

When the ankle sprains, usually during a twist or a roll, the ligaments, blood vessels, and sometimes tendons become damaged and partially torn.  These all affect the ankle joint and the muscles surrounding the ankle.  


The ankle is a crucial part of keeping balance for the body while one one’s feet.  It needs to be able to balance the body’s weight and the foot’s subtle movements.  By leaving the muscles around the ankle weak, the body can loose balance on any little misstep.

 

After a few weeks of healing, when your ankle is ready to be walked normally on, call 718 -835-0084 for physical therapy.  There are several strategies we will implement to get the ankle back to it’s full strength.  Through the combination of stretching, exercise, and therapeutic modalities like heat and ultrasound, the body quickly regains it’s strength. 

 

Exercises

 

Here are a few important exercises you can implement at physical therapy:

 

1 -  Bosu Ball -  This ball is available to use at our office.  A Bosu Ball allows you to balance on your ankle while adding straining movement to strengthen the muscles.  This is perhaps the best exercise to quickly regain strength and balance in the ankle. Do not attempt before speaking with a physical therapist or it could worsen the ankle if the ankle hasn’t healed yet.  

 

2 - Calf Raises and Stretches -  The calf is the nearest large muscle that can support the ankle.  During a sprain, the calf assumes a lot of the movements muscle-based responsibilities.  It grows tight and perhaps even weaker attempting to substitute for the ankle.  Stretching the calf and strengthening it will do wonders to improve the ankle’s healing process.  

 

After the ankle heals, it is still weak.  This is where people develop chronic ankle sprains.  They will roll the ankle and keep rolling it because it is weak.  Using physical therapy counters this so you will have no more injuries in your ankle.  

 

With physical therapy, an ankle brace until the ankle is stronger will stop any injury from happening as well.  The brace restricts movement of the ankle making it nearly impossible to re-injure the ankle until taking on a risk.  

 

Schedule Your Evaluation Today!

 

Cross Bay Physical Therapy is located in Howard Beach, Queens.  Call 718-835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

 

 

 

 

Needing Ankle Physical Therapy?

 

Healing from an ankle injury is can more complicated than most people think.  The biggest problem with an ankle sprain is that because the muscles surrounding the ankle are extremely weak, they can no longer support the body’s weight and balance.  Any little misstep can cause the ankle to re-roll or re-twist developing a new injury. 


This means that after weeks or even months of treatment, one little twist can completely bring back the recovery of the ankle.  At Cross Bay Physical Therapy, our Howard Beach physical therapists make sure this will never happen to you.  There are several strategies that we use in our office that help the ankle remain safe and protected.

 

The Strategy Of Ankle Recovery

 

The first thing that you want to do is wear an ankle brace at all times until your ankle is fully recovered and strong.  An ankle brace is a subtle brace that restricts the movement of the ankle making it virtually impossible for you to damage your ankle further.  This extra protection goes a long way and actively prevents the rolling of an ankle.

The next thing to do is to use a combination of exercise, stretching, massage, and therapeutic modalities like heat, ice, electric stimulation, and ultrasound to both repair the damaged tendons and ligaments of the ankle and strengthen the ankle and it’s surrounding muscles.  Doing physical therapy ensures that even if you make a little stumble, your ankle will have the strength not to roll.  Here are a few examples of exercises that we implement in our office.  Don't try them until first guided by one of our professional physical therapists. 

 

  1. Balance with a Bosu Ball -  Using a bosu ball, the patient balances on the ball with their ankle.  The ball causes the ankle to wobble and the patient builds strength by holding their balance.  This is perhaps the most effective exercise in physical therapy to strengthen the ankle quickly.  
  2. Calf Raises and Stretches -  Performing both calf raises and stretches not only gives the ankle more support but makes sure there isn’t any added pressure on the ankle.  A tight calf can cause improper walking that leads the injuring the ankle again.  

 

Cross Bay Physical Therapy helps patients recover from ankle sprains and strengthen there ankle reducing the risk of a future sprain.  With ankle phyiscal therapy, strengthening the ankle is as important as the healing process because this injury can easily be re-ignited through a simple misstep.  Physical therapy is a necessary part for the ankle to fully heal and support the body's weight.    

 

Schedule Your Evaluation Today!

 

If you have an ankle sprain, call 718-835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

 

 

Physical Therapy

 

As the season of baseball ends and the Mets are still playing fabulous, the fun of winter sports begins.  Whether it’s outdoor sports like skiing or indoor sports like basketball, shoulder pain and injury can stop you from doing what you love. 

 

The shoulder is one of the largest joints in the body and can become injured in a variety of ways, whether through osteoarthritis or a traumatic accident.  The Howard Beach physical therapists at Cross Bay Physical Therapy have helped patients for over 30 years heal from complex shoulder injuries. 


Our patients are surprised and amazed at how much better they feel after just a few weeks of physical therapy.  Through a combination of exercise, stretching, massage, and therapeutic modalities like heat, ice, electrical stimulation, and ultrasound, our physical therapists not only help you relieve the pain and injury of your shoulder but also make sure your shoulder gets stronger.  

 

There are a few shoulder exercises that we implement in our office that greatly help the recovery process of the shoulder.  Importantly, do not do these exercises, especially for the first time, if not under the supervision of one of our trained physical therapists.  Some exercises include:

  1. Standing Rows -  Holding on to an exercise band with both hands and with your elbow slightly bent, pull the band inwards toward your body.  Elbows should be bent at 90 degrees and located at mid torso.  
  2. External Rotation - Facing parallel to the wall.  Place your elbow at a 90 degree angle while holding an exercise band with one hand.  Then pull the band away from the wall keeping your elbow at a 90 degree angle until you feel your shoulder muscles working.  If you feel too much pain, stop immediately.  Do 10 repetitions.   Then turn around and repeat for the other arm and again do 10 repetitions.
  3. Pull Downs -  Place the exercise band above your head so you are pulling it down at a 45 degree angle.  Hold onto the exercise band with each hand, elbow straight, and thumbs pointing up.  Then pull the band down to the area of your pockets and about 6-8 inches away from your body.  Pause for 2 seconds emphasizing a squeeze between the shoulder blades.  Repeat motion for 10 repetitions.  

These are just a few examples of exercises that strengthen the shoulder and help prevent future injury.  Cross Bay Physical Therapy is located in Howard Beach, Queens. 

 

Schedule Your Evaluation Today!


Call 718-835-0084 and schedule your first evaluation today!

 

By Benjamin Bieber

By Benjamin Bieber
October 15, 2015
Category: elbow

 

Physical Therapy For Your Elbow

 

Today more than ever, Physical Therapy is being used as the main treatment for elbow pain and injuries.  Proven jsut as effective as surgery for a variety of elbow conditions, physical therapy for the elbow can help you eliminate your injury while simultaneously getting the elbow stronger to prevent further injuries. 

 

Cross Bay Physical Therapy is located in Howard Beach, Queens and has helped people recover from injuries for over 30 years.  Our Howard Beach physical therapists create a comprehensive treatment plan during your first evaluation.  Through a combination of exercise, stretching, massage, and therapeutic modalities such as heat, ice, electrical stimulation, and ultrasound, elbow pain often disappears and allows you to live your life without this disabling pain. 

 

Physical therapy should always be tried before surgery.  The most common elbow injuries include tennis and golf elbow.  In our office, we implement a variety of elbow exercises that both help the elbow repair tendon and ligament strain and get the elbow stronger to be able to handle more activity.   The following exercises are a few examples that can help your elbow get stronger.  Please only try these exercises under the supervision and guidance of one of our physical therapists.  

 

  1. Elbow Flexion and Extension - Hold a one pound weight in your hand while sitting down on a chair.  Have the palm of your hand facing upwards.  Slowly bend your elbow so that your hand lifts toward your shoulder and then gently lower the elbow until it is again completely straight.  
  2. Wrist Flexion and Extension -  Place your hand on a solid surface such as a table holding a one pound weight.  Have your palm facing upwards.  Then with just your wrist, curl the weight toward your elbow.  Repeat for 15 repetitions and do a total of 4 sets.  Next, turn your hand over so that the palm of your hand is facing downwards.  Lift the wrist upwards toward your elbow.  Repeat for 10 repetitions and do a total of 4 sets. 
  3. Tubing Exercise of External Rotation - Stand parallel to a wall or post that has an exercise band attached.  Grab the band keeping your elbow at a right degree angle.  Then keeping your elbow at a right angle, pull the band away from the wall.  Repeat for 15 repetitions and do 3 sets.   

 

 

Cross Bay Physical Therapy helps patients relieve elbow pain and conditions while simultaneously making the elbow stronger to prepare people for the daily activities that they love and that they must accomplish.  

 

Schedule Your Evaluation Today!

 

Call 718-835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

 

 

Back Therapy

 

 

Physical Therapy helps alleviate back pain and repair back injuries.  There are many causes of back injuries and whether pain started from an trauma or a degenerative condition, it is possible to use the strategies applied in Physical Therapy to correct back pain. 

 

One of the best treatments available is physical therapy and can often act as an effective alternative to even surgery.  At Cross Bay Physical Therapy, our Howard Beach physical therapists have helped patients recover from back pain for over 30 years.  Our focus is on patient satisfaction and our goal is to not only eliminate the back pain of our patients but also make their backs stronger to prevent future pain and injury.  

 

Through the combination of exercise, stretching, and hands-on therapeutic modalities such as ice, heat, massage, ultrasound, and electrical stimulation, we guide the back's recovery process.  Here are just a few simple exercises that are applied in our office to decrease back pain and loosen back stiffness:

 

  1. Core Strengthening Exercises -  At Howard Beach Physical Therapy, we apply a range of abdominal exercises.  By strengthening one's core, the abdmomen will provide greater support and balance to the back.  This includes specific abdominal exercises likecrunches and leg lifts.
  2. A Single Knee To Chest Stretch - First, begin lying on a physical therapy table with both of your knees bent.  Next place one leg flat on the ground and grab the other knee with your hand.  Pull your knee toward your chest holding each stretch for 15-30 seconds and perform 2-3 repetitions.  
  3. Lunges as a Back Stabilization Exercise -  First, start in the kneeling position with your hands on your hips.  Tighten the abdomen and buttocks while keeping your back in a neutral position.  Raise your right foot and put it on the floor in front of you while still kneeling on the left knee.  Lunge forward, moving the hips and hold a 3 count.  Then, return to kneeling.  Repeat this exercise 10 times and then repeat with the opposite side.  

 

Physical Therapy is geared to help those suffering from chronic back pain and back injuries.  Our goal is to both eliminate back pain while also making the back stronger to prevent further injury and help you regain full mobility of your back.  

 

Schedule Your Consultation Today!

 

Our Cross Bay Physical Therapy office is located in Howard Beach, Queens.  Call 718-835-0084 and schedule your evaluation today!

 

By Benjamin Bieber 

 

Ankle Physical Therapy

 

Interestingly, an ankle sprain can be one of the longest injuries to recover from.  The reason for this is not because the extent of the damage but because the ankle holds up the entire body and can re-injure itself easily. 

 

After an ankle sprain, the ankle is weak.  It’s surrounding muscles cannot carry your full weight and keep your balance especially during a slight misstep. With any slight misstep, there is risk to re-roll or re-twist the ankle. 

 

In summary, the ankle is weak and therefore, without physical therapy, there is a high chance that you will re-roll or re-twist your ankle pro-longing the injury and which can happen indefinitely.  The solution to this problem is simple but crucial to your recovery, which is physical therapy.

 

A Personalized Physical Therapy Program at Cross Bay Physical Therapy

 

Our Howard Beach physical therapists create an individualized treatment program for you during your evaluation that will plan out your exact recovery program to not only heal your ankle’s injury but also re-strengthen the ankle making it very difficult to re-injure your ankle. 

 

If you are at home, make sure that you wear an ankle brace until your ankle is recovered.  An ankle brace restricts the movement of the ankle making it hard to roll the ankle.  Also, ice your ankle 3 times each day until the inflammation is gone.  This goes a long way toward allowing your ankle to heal naturally. 

 

Here is a few exercises that guarantee that your ankle gets stronger and prevents injury - Please first check with one of our physical therapists before trying on your own.  

 

Bosu Ball Training -  Balancing on a bosu ball is extremely important.  It makes your ankle stronger under the pressure of balancing yourself.  It is perhaps the best strengthening exercise that you can do for your ankle. 

Calf Raises -  Calf Raises add extra support for the ankle.  They strengthen the calf right above the ankle helping the ankle more efficiently support the body’s weight. 


Cross Bay Physical Therapy is located in Howard Beach, Queens and has helped New York City residents for over 30 years.  Our physical therapists focus on patients satisfaction and understand what needs to happen not only for your ankle to heal but also for your ankle not to suffer another injury.  

 

Schedule Your Evaluation Today! 

 

Call 718-835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

 

 

Knee Treatment 

 

After a knee injury, physical therapy is a crucial part of the recovery process.  At Cross Bay Physical Therapy, we work closely with our patients creating an individualized treatment plan for each patient so that he or she can significantly decrease pain and improve mobility in the shortest period of time.  

 

Knee Physical Therapy relies on a combination of strengthening exercises, stretching, and therapeutic modalities such as massage, ice, heat, and electrical stimulation of the muscles, tendons, and ligaments.  Our Howard Beach physical therapists make sure that your knee gets stronger during your recovery process to protect it from further injury during everyday life. 

 

Here are a few examples of exercises implemented at Cross Bay Physical to strengthen the knee. 

 

  1. Straight Leg Lift -  Lying on the ground, keep one leg straight and bend the other leg placing your feet on the floor.  Tighten the knee and it’s surrounding muscles in your straight leg and slowly lift it until it is about a foot off of the floor.  You will feel the muscles around the knee working to support your weight.  Hold your leg at this position for 3-5 seconds and then slowly lower your leg to the floor.  Repeat 10 times and then switch sides.  
  2. Hamstring Curls -  Standing straight while holding onto a chair in front of you for balance, plant your weight on your supporting leg.  Then, lift the other foot bringing the heel toward your butt.  Hold for 3-5 seconds and then slowly lower your leg.  Repeat 10 times and switch sides. 
  3. Wall Squat -  A wall squat strengthens many of the leg and hip muscles at once.  This is a great exercise for the entire leg and buttocks.  You are probably familiar with this exercise. Stand with your head, back and hips against a wall.  Place your feet about 2 feet from the wall and about a hips-width apart.  Then slowly slide down the wall until your are in a near sitting position.  Hold for 10 seconds and then slowly rise.  Repeat.  

 

These are only a few of the examples of exercises implemented at Howard Beach Physical Therapy to help the knee gain back it’s strength.  We use many stretching exercises as well to keep the muscles loose allowing the knee to be used in daily life more easily as the knee recovers. 

 

Schedule Your Evaluation Today!

 

Cross Bay Physical Therapy is located in Howard Beach, Queens.  Call 718-835-0084 and schedule your evaluation today!  

 

By Benjamin Bieber 

 

 

 

Relieving Neck Pain and Injury

 

There are many strategies to relieve neck pain and at Cross Bay Physical Therapy, we go by the strategy of strengthen, stretch, and straighten up.  

 

You’d be very surprised to find out how much of people’s neck pain is caused by poor posture.  The same happens with back pain.  When reading, sitting on the couch or in bed, or looking at the computer, if someone is not aware of their posture, it causes the muscles to tighten and as a result, neck pain ensues.  Also, when sleeping, having the wrong mattress or pillow, or sleeping in a poor position will cause neck pain. 

 

Our Howard Beach physical therapists know the questions to ask and what to look for to find out how to use your posture to decrease neck pain and in many cases, a simple change in posture creates a huge relief. 

 

Treatment at Cross Bay Physical Therapy always includes stretching and exercise.  For accident and trauma related pain, physical therapy is a crucial part of recovering from a neck injury and therapeutic modalities such as ice, heat, and electrical stimulation fosters improvement as well.  

 

Neck Stretches and Exercises

 

Here are a few exercises we apply that help our patients overcome neck pain and injury.

 

  1. Chin Tuck -  This is one of the most effective postural exercises because it both strengthens the muscles that pull the head back and stretches the scalene and suboccipital muscles.  Please only do this exercise under the direct supervision of one of our physical therapists.  Stand against the wall with your back on the wall.  Make sure the chin is down and then press the neck into the wall as you feel a stretch.  Hold against the wall for 5 seconds and repeat this 10 times.

 

        2.  Foam Roller - A full length foam roller can be used to take out and reduce some of the trigger points that often accompany neck pain.  First, place the foam roller on the ground and lie on it length wise. Place your hands on your hips and roll slowly sideways keeping the torso parallel to the floor.  This rolls the foam roller over the scapular muscles.  Again, only do this, especially for the first time, under the supervision of our physical therapists.  

 

Cross Bay Physical Therapy has helped patients for over 30 years relieve pain and injuries and the reason our patients return is that our sole focus is on our patient’s satisfaction, caring for them until their pain ends as well as providing them the strength to prevent future injuries. 

 

Schedule Your Evaluation Today!


Call 718-835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

By Benjamin Bieber
September 08, 2015
Category: wrist

 

Physical Therapy Treatment For Wrist Pain and Injury

 

For whatever reason, sometimes the wrist develops disabling pain and using the wrist only makes this pain worse without giving it the chance to heal.  The most common injuries of the wrist include tendinitis, a sprain, and arthritis.  Using physical therapy, it is possible to strengthen the wrist and alleviate wrist pain.  

 

In the case of chronic tendinitis or a sprain, physical therapy first focuses on healing the injury and then moves on to strengthening the wrist in order to prevent any future injury from occurring.  In the case of arthritis, physical therapy helps decrease swelling that leads to the pain of arthritis as well as strengthens the wrist to make it many times more functional in everyday life. 

 

Cross Bay Physical Therapy has helped patients recover from injury in New York for over 30 years because our Howard Beach physical therapists are dedicated to patient satisfaction and understanding the specifics of each individual case. 

 

Physical Therapy Is Essential


During your first evaluation, one of our expert physical therapists will examine your wrist and provide a full evaluation to determine the best treatment plan for you.  From here, you will work closely with one of our physical therapists to accomplish the goal of healing the wrist and preventing future pain and injury. 

 

There are many exercises that we implement in our office to increase wrist and forearm strength and flexibility.  Here a few examples that will help your wrist regain mobility and decrease pain but always before applying on your own, seek consul for one of our physical therapists:

 

  1. Straight and Reverse Wrist Curls - Holding a light weight in your hand and the palm facing upwards, the patient lifts the weight toward the ceiling feeling the wrist muscles working. Do 3 sets of 20.  The patient then turns the wrist over so that the palm is facing the floor and lifts the hand backwards toward the ceiling feeling the wrist muscles working.  Again, do 3 sets of 20.  
  2. Wrist Flexion and Extension -  These stretches improve the flexibility and mobility of the injured wrist muscles.  Rest your arm on a table with the wrist off the table.  Have your palm facing the floor.  First bend your wrist upwards and hold for 5 seconds until you feel a stretch.  Return the wrist to starting position and bend it downwards for 5 seconds until you feel a stretch.  Repeat 10 times. 

Schedule Your Evaluation Today!

Cross Bay Physical Therapy is located in Howard Beach, Queens and helps patients heal from wrist injuries.  Physical therapy is one of the most important treatment methods to heal wrist pain.  

Call 718-835-0084 and schedule your evaluation today!

 

By Benjamin Bieber

 

Serena Williams passes through the first round easily as her opponent had to retire in the second set due to an injury.  All eyes are on Serena as she attempts to accomplish her first ever Calendar Grand Slam.  

 

Shoulder Physical Therapy

 

Shoulder injuries are one of the most common types of injuries found in Tennis because of the constant and repetitive arm motion.  For shoulder injuries, with damaged ligaments and tendons, physical therapy is tremendously helpful to guide the shoulder into recovery while simultaneously strengthening the joint and it’s surrounding muscles. 

 

Our Howard Beach physical therapists have helped patients overcome shoulder injuries for 30 years discovering the most advanced physical therapy practices to speed up recovery time and ensure our patients do not fight long-term shoulder complications.

 

We help patients avoid surgery and also make recommendations for the best non-surgical shoulder treatments other than physical therapy such as Stem Cell Therapy. 

 

At our Howard Beach Physical Therapy location, one of our physical therapists will create an individualized program for you geared at the shoulder’s full recovery.  Through a combination of exercise, massage, and therapeutic modalities, our physical therapists help our patients significantly reduce their current shoulder pain.  Here are a few exercises that we incorporate in our treatment methodology.  

 

Physical Therapy Shoulder Exercises 

 

  1. One type of exercise that we implement is for rotator cuff strengthening.  Using an exercise band, our physical therapists train our patients to successfully utilize a range of rotator cuff exercises.  One such exercise is Internal Rotation with an Exercise Band.  With this, the patient stands at the side of the wall with his injured arm parallel to it.  He or she grabs the band and pulls it away from the wall and closer to the body.  The elbow maintains a 90 degree angle and the patient feels the muscles working in their shoulder.  The patient also implements an External Rotation, where facing the other direction, pulls the band outwards away from the body instead of inwards.  
  2. Another great exercise also uses the exercise band but not one attached to the wall.  Grabbing the band with both hands, patients pull apart the band creating a resistance as each hand pulls away from the other.  One feels the shoulder muscles working, which strengthens a weak shoulder.  

 

Schedule An Evaluation Today!


Cross Bay Physical Therapy has catered to patients for over 30 years because our focus is on both patient satisfaction and treatment.  Our physical therapists are confident that they can help you repair shoulder damage and significantly reduce the pain that you experience. 

 

Call 718-835-0084 and schedule your evaluation today!  

 

By Benjamin Bieber

 

Defending Champion Serena William's Is Close 

 

The U.S. Open begins on August 31st and NY is gearing up to attend this year’s event.  Serena Williams is in position to take a Calendar Grand Slam, winning all four majors in the 2015 season.  This USA champion  is a 21 Grand Slam victor going for her first Calendar Slam, another cateogory to capture in women's tennis.  Good Luck Serena! 

 

Physical Therapy is perhaps the most effective treatment method to get rid of elbow pain.  With the combination of exercise, stretching, and therapeutic modalities such as massage, ice, and electrical stimulation, the cause of elbow pain can be relieved and the elbow is made stronger to prevent the onset of future injury. 

 

Elbow Physical Therapy

 

Our Howard Beach physical therapists at Cross Bay Physical Therapy are trained to heal elbow pain through exercise strategy and have helped patients in Howard Beach for over 30 years.  Cross Bay Physical Therapy's program is patient-focused, where physical therapists create a individualized treatment plan based on the patient’s age and lifestyle to produce the maximum results.  

 

The goal of treatment is to eliminate elbow pain, stretch, and make the elbow stronger.  We want you to finish the several week program able to fully do the activities that make your day great.  Here are two effective elbow exercises that strengthen the elbow and it’s surrounding muscles. 

 

  1. Tubing Exercise For External Rotation - The first beneficial exercise during your program applies an exercise band.  This exercise band is attached to a post.  Stand at rest and grab the band with the injured hand.  Keep your elbow at a 90 degree angle and pull the band away from the body until you feel muscle resistance.  Keep your elbow at it’s original 90 degree angle and the arm parallel to the floor.  Repeat the recommended number of times.  
  2. Wrist Extension and Wrist Flexion -  Lying the forearm on a flat surface such as a table and holding a light weight, slowly bend the wrist upward and back down to it's orginal position.  Repeat recommended number of times.  

 

These two example are a few of the important exercises your learn during phycial therapy.  Physical Therapy exercise strengthens the elbow without damaging it allowing the elbow to become stronger.  Before and after each therapy session, our physical therapists provide therapeutic massage, ice and/or heat, and electric muscle stimlation.  Treating the elbow after and before the exercise session is tremendously important to facilitate the elbow’s fully recovery. 

 

 

Schedule An Evaluation!

 

Cross Bay Physical Therapy is located in Howard Beach, Queens.  Call 718-835-0084 and schedule an evaluation today!

 

By Benjamin Bieber

 

 

Ankle Sprain Treatment

 

Let me tell you the best secret to never sprain an ankle again.  When this secret is done after an ankle sprain, your ankle is unlikely to roll again and if it does, it most likely will not sustain an injury.  The secret is ankle strengthening exercises.  Strengthening exercises improve balance, ankle strength, and the muscles surrounding the ankle allowing it to handle balancing your weight.  

 

The ankle is a key feature holding up the legs and the body.  Physical Therapy after an ankle sprain, twice per week for 6 weeks, makes sure the chances of you spraining your ankle again is much slimmer.  

 

Our Howard Beach physical therapists put together an extensive exercise treatment plan and under attentive supervision, you follow this plan when you come in for Physical Therapy.  Giving your ankle back some of it strengths works a long way to help the damaged ankle tissue heal.  

 

Cross Bay Physical Therapy has helped patients in Howard Beach for over 30 years and it’s talented physical therapists ensure the highest quality of care.  

 

Ankle Sprain Exercises

 

Here are two great home exercises that help improve ankle strength:

 

  1. If you have a Bosu ball and balance on this ball several times each day or every couple of days, the balance and strength of the ankle gets extremely strong.  This exercise quickly rehabilitates the ankle and is part of the Cross Bay Physical Therapy treatment method. This treatment is best done under the supervision of a trained physical therapist.
  2. Another great exercise is to grab a resistance band and strengthen the muscles around the ankle.  For example, wrap the band under the arch of your foot and push the foot away from the body.  Repeat 10 times for 3 sets.  Next, tie the band to a post or piece of furniture and put the top of the foot in the band.  Lift the foot upwards and raise the toe to the ceiling.  Repeat 10 times for 3 sets.  

 

Along with exercise and stretching, a physical therapist will perform a range of therapeutic modalities to invigorate and help produce new healthy tissue.  This includes therapeutic massage, ice and/or heat, and electric stimulation at the end of each treatment to help the body heal itself after becoming stronger.

 

Schedule Your Evaluation!

 

Call 718-835-0084 and schedule an evaluation today!  

 

By Benjamin Bieber

 
By Benjamin Bieber
August 14, 2015
Category: Tendinitis

 

Tendinitis Treatment

 

Tendinitis is an acute shooting pain that really disrupts one’s ability to use their limbs and even if hasn’t lost much of their mobility, the throbbing pain is both scary and extremely uncomfortable.  

 

Tendinitis can occur wherever there is a tendon and the most common spots for tendinitis is the elbow, the wrist, the knee and the shoulder.  While tendinitis may subside after a few days of icing, it is possible that the tendinitis comes back repeatedly or doesn't go away for weeks at a time.  In this scenario, physical therapy is an important part of the recovery process and essential to not develop a chronic case.  

 

The onset of tendinitis usually occurs as some tendon is subjected to increased intense activity causing an inflammation or irritation of the tendon.   The only real concern with tendinitis other than it’s disabling potential is that if it becomes severe, the tendon could rupturing requiring surgery.  This rupture is of course intensely painful, which is why howard beach physical therapy is an important treatment method to prevent such a rupture.  

 

Symptoms

 

 Symptoms of tendinitis include tenderness, swelling, and pain and often caused by repetitive movement of the tendon eventually straining it.  

 

Depending on where the tendinitis is located, exercise, stretching, and modalities like massage, electrical stimulation, and icing guided by an experienced howard beach physical therapist are the best options to relieve this condition.  

 

What you want to do first is identify the receptive movements that are the aggravating factors.  You will know them by doing them and experiencing pain.  In this way, stop those movements and ice often, 10-15 at a time.  

 

You may want to consider a brace that restricts your movement to ensure that you do not constantly aggravate the area.  

 

Exercises

 

Here is an example of some physical therapy exercises one would do for tendinitis of the elbow:

 

  1. Wrist Curls 
    1. First rest your forearm on your thigh.  Using a light weight, perhaps 2.5 pounds, grab the weight with your hand and roll your wrist upwards.  Then reverse the motion and bring the weight back downwards.    Your palm should be facing upwards toward the ceiling and you curl the weight toward the ceiling.  

        2.  Tennis Ball Squeeze

   

                      1.  Hold a flat tennis ball in your injured arm and squeeze the ball.  Perform 25 squeezes and then rest.  Repeat exercise for three repetitions. 

 

By strengthening the tendon and surrounding muscles of the injured area with a Howard Beach physical therapist, your are helping to relieve the weakness of the tendon and the tendinitis.  

 

Schedule An Evaluation Today!

 

Cross Bay Physical Therapy has helped patients with tendinitis for over 30 years.  Our physical therapists will not only make sure you heal without any long-term effects but also make you stronger in the process.  

 

Call 718-835-0084 now and schedule a consultation at Cross Bay Physical Therapy! We are located on Cross Bay Blvd in Howard Beach, Queens.

 

By Benjamin Bieber

 

Our feet are shock absorbers containing over 26 bones, 33 joints, and 5 tendons and are able to cushion one million pounds of continuous pressure during only 1 hour of exercise.  While running and walking, our feet support 1.5 times our bodyweight and therefore, it is no surprise that sometimes, we experience foot pain.  

Besides physical therapy, two things you can do to immediately decrease foot pain is change to comfortable shoes versus wearing tight, restrictive shoes like high-heels and dress shoes.  If you need to wear dress shoes for work, don’t wear flimsy, tight shoes.  

 

Also, another important measure is to see your local podiatrist and receive a pair of custom orthotics.  Orthotics are specifically casted to your individual foot and provide the maximum amount of support while walking and wearing shoes.  Orthotics lead to the cure of foot pain 90% of the time if your podiatrist has made and given you the right type of orthotics that you need for your feet and lifestyle.  

 

Physical Therapy is tremendously helpful for foot pain.  Applying massage, stretching, and exercises, your feet can be protected from foot pain that is the main cause of many foot conditions such as heel pain, plantar fasciitis, and the growth of bunions.  

 

Physical Therapy For The Feet

 

  1. First, at home, do your own version of a deep tissue massage by rolling a can from the heel across the bottom of your arch.  Even massaging your feet with your own hands will help to alleviate some strain and tightness.   
  2. Next, sit on a comfortable surface like your bed and pull your foot backward toward the leg as far as it can go.  Hold for 20 seconds and then rest for 5 seconds.  Feel the stretch and increase or decrease depending on your preference.  Each set can be repeated 5 times.   
  3. Calf raises are excellent as well to help your feet walk without the strain of tightness

 

At Cross Bay Physical Therapy, we will teach you the exercises, stretches, and walking patterns that perfectly and significantly reduce the amount of stress put on your feet each day and which will have long-term benefits to prevent painful foot conditions. 

 

Cross Bay Physical Therapy is located in Howard Beach, Queens and after 30 years of being in business, our Howard Beach Physical Therapists are confident we will point you in the right direction and help you alleviate foot pain.  

 

Call 718-835-0084 and schedule your evaluation now!  

 

By Benjamin Bieber

 

 

Changing Your Posture Changes Your Life

 

The summertime with it brings an incredible amount of opportunity for outdoor activity, which may mean occassional accidents but did you know that the leading causing back pain is poor posture or that an improper walking form leads to painful foot conditions like plantar fasciitis?

 

Everyday, the shape and movements of our body affects us intimately .  For example, more than ever, most of us are at some point in the day on the computer.  Slumping over while typing instead of sitting up with your spine straight, overtime, can cause back pain and this slumping, whether it’s in a car or behind a desk, is one of the main causes of non-trauma related back pain. 


Even when it comes to our feet, when walking with bad posture or bad form, it causes foot conditions such as hammertoes and chronic foot pain like if you step consistently with your toes vs. your heals first, you are likely to have chronic foot pain. 

 

Physical Therapy's Role In Alleviating Daily Pain

 

Physical Therapy examines the area where you are experiencing pain and then intricately discovers how this pain can be eradicated through getting rid of the cause.  One of the key components always seems to be applying better posture.  As we age, your body's incur more moving pains but by having the correct posture and by training oneself to have the correct posture, daily pain will be significantly reduced.    

 

Our Howard Beach physical therapists first look at the musculature of your body and your stance to determine if your posture is not only causing weak muscles and muscle imbalance but also if changing your posture will increase your body’s strength and ability to prevent injury. This is usually the case and better posture can certainly prevent injuries common to us as we age.  

 

Make Posture Automatic!

 

In most case, small and consistent changes of posture drastically decrease the amount of pain you experience on a daily basis, especially back pain and prevent future injury.  Yes, we teach you the right posture but we also make it a point to strengthen the muscles that make this posture automatic.  

 

For example, let’s say you are hunching as a constant habit and often have back pain.  We will show you exercises to strengthen both the lower back muscles and the abdomen to make it easier to hold the right posture and make it automatic.  This way if your mind slips on your posture, your body won’t.

 

Changing your posture is a habit that must be excersiced until actualized and doing so takes practice.  Coming into Physical Therapy enforces this habit and will change your life for the better that not helps you now but also into the future.  

 

Schedule A Visit Today!


Cross Bay Physical Therapy has helped patients cure themselves of pain for over three decades and we have remained popular because our sole focus is our patients’ satisfaction.  

 

Call 718-835-0084 now and schedule your evaluation!  

 

By Benjamin Bieber

The summer is one of the best times to be outside because of all the outdoor sports someone can do.  This includes hiking, kayaking, biking, playing sports, or just walking around in the summer sun for leisure.   Unfortunately, our body's sometimes get worn out and minor or major injuries occur.  One of the best things that you can do is seek out treatment so that a minor injur doesn't become major or a major injury doesn't effect you for the rest of your life.  

Physical therapy is one of the most effective methods to treat pain and injuries non-surgically.  Our Howard Beach Physical Therapists have been helping patients in Queens for over 30 years and are a staple of the Howard Beach neighborhood. 

Physical Therapy helps via several means.  The first way is that it allows your muscles to deal effectively through different exercises, stretches, and modalities such as heat, ice and electrical stimulation.  After several weeks of soft stretching, exercise and massage, the injury heals without gaining the weakness it would have by just resting.  

The next step is to make the injured area stronger.  At Howard Beach Physical Therapy, we don't just want you to heal but we also want you to get stronger so that this injury cannot happen again.  One of the biggest causes of re-injury is that the muscles of the injured area cannot support the body because of their weakness.  In this way, any little accident can cause an injury once again.  This is what we work to prevent at Cross Bay Physical Therapy. 

We do this mostly through strengthening exercises, not just the injured area but the surrounding areas that support it's movements and the body's movements.  We also apply a stretching regimen to keep the muscles loose as tight muscles leads to stiffness and immobility. 

Physical Therapists are specialists who attended years of schooling to understand the physiology of the body.  Our trained physical therapists have decades of experience helping our patients feel healthy again.  Your pain does not have to go on forever and physical therapy is a proven non-surgical method to heal a wide range of complex injuries and pain.  

Cross Bay Physical Therapy is located in Howard Beach, Queens and is focused and centered upon helping patients get back to the activities that they love without disabling pain.  Call 718-835-0084 and schedule your first visit now!  

By Benjamin Bieber

Ankle Sprain Treatment 

 

An ankle sprain is one of the world’s most common injuries. It is the ankle that is responsibe to balance the body’s weight while we constantly move around .  Sometimes, a mis step takes the ankle by surprise and one twists or rolls their ankle causing the ligament, tendon, and blood vessels to damage.  

 

When this occurs, there are a few important rules to follow.  Firstly, get off your ankle and apply ice.  Icing lowers swelling decreasing the pain you will experience as well as makes it easier to wear your shoes.  Take anti-inflammatories to reduce swelling and pain and elevate the foot while icing.  

 

Next, if you cannot walk without tremendous pain, definitely use crutches.  The key is too prevent further injury to your ankle while it is healing over the 6 week period.  This means use crutches if you need too, wear comfortable shoes, wear comfortable orthotics, and buy and wear an ankle brace. 

 

No ankle sprain treatment is complete without an ankle brace.  Ankle braces restrict the movement of the ankle so that it can not move around.  This drastically decreases the chances that the ankle will be injured.  

 

A black and blue is normal as well as redness and swelling.  If you feel that the sprain is severe, you should see a podiatrist who will provide an x-ray to determine if the ankle is broken.  They will also provide treatment advice on your case. 

 

Physical Therapy For An Ankle Sprain

 

All the above advice is to help heal the ankle and reduce ankle pain.  The next step is physical therapy.  This part is just as important as the healing process because without it, the chances of re-injuring your ankle and having to go through this process again is very, very high.  

 

The ankle is extremely weak after an injury and because of this, cannot support your weight while walking.  You are likely to roll it again at any minor crack in the floor or mis step.  

 

At Cross Bay Physical Therapy, we re-strengthen the ankle and it’s surrounding muscles so that the ankle is stronger than it was before.  It cannot re-roll during strenuous or normal activity.  With Howard Beach  physical therapy, the chances of re-injuring your ankle are low while without physical therapy, those chances are much higher.  This is why many people suffer from chronic ankle sprains, because they have not rehabilitated their ankle.

 

Here are some examples of exercises to re-strengthen the ankle. 

 

  1. Balance on A Bosu Ball 
    1. One stands on a bosu ball with one foot and uses the ankle to balance the body.  This exercise helps with balance as the ankle is forced to move side to side and front to back balancing itself.  Once off of the ball, it will be harder to take a mis step because your ankle is now stronger. 

         2.  Calf Raises

    

                     1.  It is important to strengthen the muscles around your ankles so that they too can support the ankle as it does it’s job to balance the body.  

 

Schedule An Evaluation Now!

 

Our Howard Beach physical therapists use proven and effective physical therapy methods to heal ankle sprains and prevent further injury.  

 

Call 718-835- 0084 and schedule your evaluation now! 

 

Physical Therapy For Hip Conditions

 

Physical Therapy improves and treats a wide range of hip disabilities.  At Cross Bay Physical Therapy, our Howard Beach physical therapists focus on creating an individualized treatment plan that will not only alleviate much of your hip pain but also make the hip stronger and able to endure more rigorous activities.  

 

Howard Beach Cross Bay Physical Therapy has been in practice for over 30 years because our patients are treated with the utmost care and are pushed to where they need to go to improve medical conditions.  No one wants to live in pain and physical therapy is an effective method to treat hip pain and injuries.  

 

The hip is the largest joint in the body and controls much of our body's movements while walking.  At Physical Therapy, our therapists strengthen the hip’s surrounding muscles to make sure they don’t get overwhelmed by the hip’s weakness or disability.  It is possible with this type of injury to begin to experience fatigue and pain in other areas surrounding the hip because they are now taking on more of the body’s weight.  This is another reason to get physical therapy in order to make sure the surrounding muscles stay strong and do not get injured.

 

Hip arthritis, orthopedic injuries, tendinitis, bursitis, accident traumas, and fractures are all medical conditions that benefit from Physical Therapy.  Our state of the art Howard Beach Physical Therapy facility helps people of all ages return to their normal lives without pain. 

 

Hip Exercises

 

Here are a few exercises that help treat hip pain.  Please only complete after instructed by your physical therapist.  

 

  1. Hip Stretch 
    1. Lift one knee toward your chest.  You can do this lying down or standing up.  Hold for 60 seconds.  Change to the other leg.  Another hip stretch is too lie down and crossvone leg over the other.  Pull your straight leg toward your chest and you should feel a stretch in your hips.  Hold for 30 seconds and repeat with other leg.

            2.  Wall Sit

     

                      1.  Sit up against a wall like you were sitting in a chair.  Hold for 30 seconds to 1 minute and repeat 3 times.   This exercise strengthens the hip, butt, and leg muscles at the same time. 

 

Schedule Your Evaluation Now!

 

Cross Bay Physical Therapy provides a patient-centered physical therapy program aimed at reducing hip pain and accelerating the hip’s recovery from moderate-to-severe hip conditions.  


Cross Bay Physical Therapy is located in Howard Beach, Queens.  Call 718-835-0084 and schedule your first evaluation now!

 

By Benjamin Bieber

 

 

Elbow Pain And Injuries

 

The French Open kicked off this week.  Playing on the outskirts of Paris, the second round is underway.  Rafael Nadal and Novak Djokovic cruised through the first round both winning in straight sets.  The summer season marks three of the most famous tennis tournaments in the world; the French Open, Wimbledon, and the U.S. Open.  

 

During the spring and summer, outdoor sports flourish as almost everyday presents us opportunities to be outside.  Many of these sports involve heavy use of the elbow and the elbow is one of those body parts that can be easily overwhelmed.  Elbow tendonitis is one of the most common injuries in sports. 

 

In sports like tennis and golf, tennis elbow and golf elbow are instigated as the elbow, not used in such a way during the winter, is now forced into the repeat motions of the sports.  The same goes for baseball with the common UCL injury. 

 

Physical Therapy For The Elbow

 

Tendinitis and other injuries are often treated with physical therapy as it is one of the most effective methods to reduce elbow pain, regain mobility, and direct the healing response of the elbow.  If you have an elbow injury, to correct the injury as well as re-strengthen the elbow to prevent future injuries, physical therapy is a necessary part of the recovery process.  

Call 718-835-0084 and schedule your evaluation at Cross Bay Physical Therapy now!  Our office is located in Howard Beach, Queens and for over 30 years has treated patients in the New York area.  

 

Elbow Exercises

 

Here are a few examples of exercises that help the elbow recover from injury:

 

  1. Elbow Flexion and Extension:
    1. Hold any one pound weight in your hand with the palm facing upwards.  Slowly bend your elbow so that your hand approaches your shoulder.  Then, gently lower your elbow once again until it is straight.  Repeat 10 times for 3 sets. 

        2.  Forearm Pronation and Supination Strengthening:

    

                    1.  Hold your one pound weight in your hand and place your elbow flat on the table with the weight hanging just off of the table.  Then, slowly rotate your palm upward and then the palm downwards.  Repeat 10 times for 3 sets.  

 

These are just an example of two exercises you will find during your physical therapy sessions.  All exercises should be performed after your physical therapists have demonstrated them.  Physical Therapy is a proven and effective treatment method for elbow injuries. 

 

At our Howard Beach Physical Therapy office on Cross Bay blvd., you will begin a process of exercise, stretching, massage, and therapeutic modalities to repair the elbow injury. 

 

Schedule Your Appointment Now!

 

Our Howard Beach physical therapists will structure a physical therapy program for you aimed at removing your elbow condition and making it stronger so that it cannot be re-injured.  

 

Call 718-835-0084 and schedule your appointment at Cross Bay Physical Therapy now!

 

By Benjamin Bieber

Children's Physical Therapy

 

With Memorial Day coming up, the start of consistent warm weather brings the joys of outside fun.  From BBQ's, to hikes, to sporting events, make sure your child is prepared!

 

Children explore farthest reaches of their capabilities but unfortunately, development issues and accidents arise.  This is why we have a special program, Physical Therapy For Kids, designed to help children and kids under the age of 15 not only recuperate from injury but also make their muscles stronger in the process. 

 

Not many people know that weakness from an injury can last well after it heals.  This weakness is the most common cause of re-injury because the muscles cannot support the body’s weight, balance, and constant movement.  

 

Specilaizing In Orthopedic Injuries And Development Issues

 

Our Howard Beach physical therapists will create an individualized physical therapy treatment plan for your child so that they can fully recover without any long-term effects.  For example, we don’t want a knee injury to effect the child’s future and his or her development and with intimate knowledge of the body, we increase the mobility and strength of the surrounding knee muscles to get the child back to 100%.  

 

With proper strengthening and stretching, your child will be back to their normal activities and not have to suffer any disabling consequences.  We even have after school hours at our office and you can schedule your appointments at this time or later.  

 

At Howard Beach physical therapy, we promise parents the peace of mind that the injury will heal without long-term effects and have a high success rate delivering this promise.   Children have different needs than adults and our trained physical therapists not only understand this but have the full skill-set to treat a wide range of issues children have.  This is why our office has been in practice for over 30 years and is a staple of the Howard Beach neighborhood and it's surrounding areas.  

 

We operate in many areas of Queens such as a Richmond Hill Physical Therapy office, a Woodhaven Physical Therapy office because our physical therapists have the reputation as some of the best in New York. 

 

Schedule An Appointment!

 

To make sure your child recuperates properly, call 718-835-0084 and schedule their first evaluation now!  Cross Bay Physical Therapy is located in Howard Beach, Queens.  

 

For younger children, we offer children's physical therapy for developmental delays, orthopedic injuries, incoordination, range of motion, a decrease in mobility, gait deviations, and musculoskeletal pain.   Call 718-835-0084 now and schedule an appointment!  

 

By Benjamin Bieber

The Nepal Earthquake is a tragedy whereby many kind Nepalese people have killed.  This past week another earthquake has rocked Nepal.  If it is possible for you, please find a way to donate to a Nepal relief fund and help the Nepalese people with search and rescue, housing, medical supplies, and food supplies.  

 

Using our finger, hand, and wrist almost every moment of the day, they can develop stiffness, soreness, or from an accident, an injury.  At Cross Bay Physical Therapy, we work closely with all of our wrist and hand patients to increase mobility and decrease stiffness and pain.  

 

There are several steps that we take to ensure one’s wrist and hand pain dissipates.  The first thing that you will do is have an in depth evaluation with one of our Howard Beach physical therapists.  

 

They will examine your wrist and/or hand thoroughly and test it’s strength and flexibility.  Afterwards, you will begin mild treatment which may include heat or ice, electrical stimulation, massage, exercise, and stretching. 


The reason people come to our Howard Beach physical therapy office is because they know that we care.  Patients find that they have improved a little bit after each appointment because some of their pain has disappeared.  It is not from luck that we have been in business in Howard Beach for over 30 years.  

 

A few simple exercises can loosen up the hand and wrist alleviating some pain and soreness including:

 

  1. Finger Flexion/Extension
    1. Some people find that this exercise loosens up the joints in the fingers and hand.  It is a very simple exercise.  Just squeeze into a fist tightly and then spread out your fingers as wide as possible hold for 2-3 seconds each time.  Repeat this exercise 10 times and do 3 sets.  

        2.  Wrist Flexor Stretch

     

                1.  For the wrist, first rest your arm on a table and have your hand hanging off.  Please make the elbow straight.  Grab the injured hand slowly and bend the wrist upwards until you feel a slight stretch.  Hold this stretch for 5 seconds and then slowly go back to the starting position.  Please repeat 10 times.  

 

Cross Bay Physical Therapy is here to help you fix whatever wrist and/or hand problem that you are experiencing.  In some cases, hand physical therapy and wrist physical therapy has been proven to be just as effective as other riskier treatments such as surgery.  

Call 718-835-0084 and set up your first evaluation now! 

 

By Benjamin Bieber

 

Our howard beach physical therapists construct a plan for you that not only alleviates the knee pain and injury that you’re experiencing but also strengthens the knee to the point that you can return to your normal daily activity and exercise.  Physical Therapy can be a way for you to strengthen your knee and maintain a high level of fitness as you continue to age.  

 

Physical Therapy has a proven track record to help patients return to the sports that they love like tennis, golf, and basketball because one of the major overlooked aspects of an injury is not just healing aspect but also the need for strengthening it after it goes through a long period of weakness.

 

What occurs during a knee injury like arthritis or a ligament strain or tear is that the muscles around the knee have to overcompensate for the injury itself and therefore, weaken or become strained.  The knee muscles themselves are also weakened due to the injury.  

 

Coming into Howard Beach physical therapy, we know which muscles need to be consistently strengthened around your knee so that your current knee pain and disability is a thing of the past. 

 

For example, here are two exercises that you can do at home to strengthen the muscles around the knee. 

 

  1. Wall Sit
    1. Sit against the wall as if you're in a chair.  Hold for 30 seconds and do this exercise for 4 repetitions.  This exercise strengthens the hips and legs giving your knee further support and an ability to move without pain.

        2.  Quadriceps Squeeze

     

                    1.  Lay down on a mat or a table.  Bend one knee and place the foot on the floor.  With the other leg, tighten the muscle above the knee and on the inside the knee.  Then, lift the knee off of the floor and continue to tighten this muscle as it lifts upwards.  Lift the leg for 5 seconds and then lower it back down, not touching the floor.  Repeat for 10 lifts and do this exercise for a total of 3 sets for each leg. 

 

Schedule Your First Evaluation Now!

 

Cross Bay Physical Therapy helps repair knee injuries and helps patients get back to the activities they most want to do.  

 

Call 718-835-0084 and schedule you first evaluation!  Physical therapy is a vital part in the recovery process of a knee injury and making sure that your knee doesn’t re-injure.  

 

Physical Therapy is also a way to maintain the knee’s strength as someone ages creating the environment for a healthy body and lowering the chances of knee pain arising as one plays the sports and does the activities that they love to do.  With Physical Therapy, a person can enjoy being active long into their older ages. 


Call 718-835-0084 and schedule your evaluation now!  Our office is located in Howard Beach, Queens.

 

By Benjamin Bieber

 

As we get older, it is possible to “throw out your back” with a quick, sudden movement.  If this has recently happened to you, first understand that this is normal.  Through physical therapy, it is not only possible to relieve this pain but also strengthen the back to decrease the chances that this will happen again. 

 

“Throwing out your back” means acute back pain experienced while doing an activity that leaves your back stiff and unable to reach it's full mobility.  From this point, you may not be able to do further activities without having tremendous pain.  

 

Back Pain Treatment

 

Before heading into physical therapy, there are a few things that you can do.

 

  1. Rest - Find a spot on the floor, where you can lay down flat on your stomach.  Place your hands gently by your side.  This position allows your back muscles to gently relax, loosening some of the back’s current tightness.  It is better to be on a hard surface rather than a cushy one like a bed.  You can place a rolled up towel under your forehead to rest your head.  
  2. Anti-inflammatories - These will help provide some pain relief while your back muscles relax.  
  3. Icing - During the first 24 to 48 hours while you are experiencing acute back pain, apply ice often, once every 3-4 hours.  Then once you are over the acute stage of the back pain, you can switch to heat. 
  4. Massage -  Getting a soothing massage can loosen up the back muscles that are causing you pain but make sure your masseuse is aware of your current condition and works toward gently loosening up the muscles. 
  5. Strengthen and Stretch - This is where we come in at Cross Bay Physical Therapy -  By applying exercise to strengthen the back muscles and simultaneously stretching them, we are creating an environment where your back is strong enough to handle more activity than what you were previously capable of.  This should provide a protective mechanism for when you need to do a “little extra” work.  

At Cross Bay Physical Therapy, our howard beach physical therapists provide a routine of ice, heat, electric stimulation, and massage along with exercise.  In this way, at physical therapy, you are getting all the care that you need to heal back pain

 

Cross Bay Physical Therapy is located in Howard Beach, Queens.  As Howard Beach Physical Therapy, we have been a staple in this neighborhood for over 30 years.  Our state of the art facility has more than enough equipment to make sure your back becomes strong and agile preventing such problems from occurring in the future.  

 

Call 718-835-0084 and schedule your evaluation now!  Although this happened once, it doesn’t need to happen again!

 

By Benjamin Bieber

Physical Therapy For Your Ankle

 

In life, while constantly walking about on sometimes unsure terrain, a misstep may occur causing the ankle to roll and twist.  While many people know the importance of rest, ice, and an ankle brace, it is less known why physical therapy is hugely beneficial, even crucial to the recovery of an ankle sprain.  

 

In physical therapy, we begin the process of re-strengthening the muscles that have weakened due to your injury.  As the ankle swells and brusies, there is also partially torn muscles, ligaments, and tendons below the surface of the skin.  They can manage to heal through rest but they are still fragile due to inactivity and damage.   

 

How Physical Therapy Protects Against Future Ankle Sprains

 

The foot guides each step that we take.  The ankle must support the weight of our entire body while we move and if we happen to loose our balance, the ankle must catch us or we are at risk of falling and terribly injuring ourself.  The ankle cannot support our body weight and maintain our balance with weak ankle muscles.  One is much more likely to re-roll and re-twist their ankle while walking because the ankle doesn't have the ability to catch the body as well.  

 

This is where Howard Beach Physical Therapy comes in.  Our Howard Beach physical therapists create a step by step plan to re-strengthen all the muscles in and around your ankle as well as other muscles that help you walk.  Strengthening these muscles ensures that your feet can catch you on every step and doing so, infinitely decreases the risk that you are going to re-injure your ankle.

 

If you have heard of anyone that has a problem with continuall ankle sprains, it is most likely due to the fact that when their ankle sprains heal, they don't go to physical therapy and strengthen the weak muscles.  Their recently weakened ankles are left to carry the same weight and balance that their previously strong ankles did and this just leads to imbalance and further twists.  

 

 

Now that you know the importance of a sound ankle sprain physical therapy regimen. Here are a few exercises that strengthen the ankles and the surrounding muscles.  

 

  1. Exercises: 
    1. Bosu Ball Balance
      1. The Bosu ball is an inflatable ball with a flat surface.  By balancing on the inflatable side, the ankle is put to work and the muscles gain back their strength.  We will put you on this ball for 30 seconds at a time to re-strengthen the ankle.
    2. Calf Raises
      1. Strengthening and stretching the muscles surrounding the ankle will give extra support to the ankle.  Please only try these exercises at home after a physical therapist has given you the Ok to do so and feels your ready too.  

 

Schedule An Evaluation For Ankle Therapy Now!

 

 

Cross Bay Physical Therapy is located in Howard Beach, Queens.  At our Howard Beach Physical Therapy office, we will help you rehabilitate the ankle alleviating current pain and healing the ankle injury.  

 

Not entering physical therapy could mean chronic ankle sprains because your ankle muscles stay weak.  Call 718-835-0084 and schedule your evaluation!  

 

By Benjamin Bieber

 

Have you twisted your hip or have hip pain and don’t know why?  Children, teens, and adults are prone to hip injuries through exercising and playing sports while senior citizens often receive a hip injury after a bad fall or twist.  

 

People who carry a lot of weight are susceptible to a hip injury as well due to the constant pressure put on the hip joint.  Not only does a hip injury comprise the hip’s mobility but also because it is central to the body’s movements, can cause immobility in other areas such as legs, groin, or spine.  

 

Some of the most common hip injuries include:

 

  1. Bursitis
  2. Tendinitis
  3. Arthritis
  4. Labrum Tear
  5. Hip Fractures
  6. Iliopsoas impingement and Snapping Hip 
  7. Back Issues
  8. A Hernia

 

All of the above injuries benefit from physical therapy.  In fact, physical therapy is vital to it’s recovery because the hip needs to be worked out and re-aligned as it begins to heal and to attempt the “normal” movements of daily life.  

 

Our howard beach physical therapists will examine you on the first day of your evaluation to provide a step by step plan to eliminate the pain you are experiencing and help strengthen your hip to not only prevent another injury but also foster complete stability.  

 

A guided physical therapist helps you not do too much, which is possible when exercising on your own and as a result, re-injure your hip.  At Cross Bay Physical Therapy, we try to make exercising fun.

 

Here are two exercises that help strengthen the hip and that you can do at home.  As a note, ask your physical therapists first if you are ready for these exercises.  

 

  1. Wall Sits
    1. Lean up against the wall and get into a sitting position (just without the chair).  Hold for 10-20 seconds for 10 repetitions.  This exercise strengthens your hips and legs to give your hip greater strength and stability.  

        2.  Quadricep Squeeze

      

                    1.  Lay down flat on the floor or on a table.  Bend both knees and put your feet on the floor.  Then, lay one leg completely on the floor and tighten the muscle above your knee (on the inside of your knee).  Lift the leg slowly off of the ground and feel the muscle above the knee working out.  Lift the leg, hold 3 seconds, then lower the leg.  Repeat 10 times doing 3 sets. 

 

It should not be understated how important Howard Beach Physical Therapy is to recover from a hip injury and reduce hip pain.  Cross Bay Physical Therapy is located in Howard Beach, Queens.  


Call 718-835-0084 and schedule your evaluation now!  Our physical therapists are ready to help!

 

By Benjamin Bieber 

 

  

 

Heal Pain With Physical Therapy

 

To recover from shoulder pain, physical therapy is an important part of the process.  Physical Therapy not only strengthen the muscles surrounding the shoulder joint but also these exercises ensure you are less likely to sustain a shoulder injury in the future. 


Whether it is arthritis, a muscle tear, a rotator cuff injury, or a dislocation, Howard Beach Physical Therapy guarantees a significant reduction in the pain that you feel.  Exercise, stretching, and guided massage help the shoulder improve mobility and lowers both stiffness and soreness.  

 

Our Howard Beach physical therapists are specifically trained to heal moderate to severe shoulder injuries, first creating a plan that assesses your current shoulder condition and from there, devising a step by step plan to ensure the shoulder’s proper recovery.  


The worst thing you can do in a shoulder injury is begin normal activity too soon and with the guidance of physical therapists, this is less likely to happen and if you do have to engage some light lifting, your exercises will have prepared your shoulder.  

 

Exercises For Shoulder Pain

 

Below are several shoulder exercises that you can do at home to decrease shoulder stiffness and improve strength. 

 

Internal and External Rotation With A Band -  FIrst, put your elbow at a right angle.  Using a stretching band attached to the wall or a pole, grab the band and hold it with a fist.  Next, pull the band at a right angle away from the body. You should feel your shoulder musles working.  Repeat for 10 repetitions for 3 sets.  

 

Next, instead of pulling your elbow outwards to strengthen the shoulder muscles.  Have it so that you feel the exercise when pulling your arm inwards toward your body rather than away.  Remeber to keep your elbow straight! This will work the other parts of your shoulder muscles making the entire shoulder stronger.  

 

Stretching The Back of The Shoulder - Grab onto your elbow with one hand and with the other hand, place it on the opposite shoulder.  Then, pull your elbow toward the opposite shoulder until you feel a stretch.  Hold for 1 minute and repeat with other shoulder.  

 

Schedule Your Consultation Now!

 

Cross Bay Physical Therapy is a staple of the Howard Beach neighborhood for over 30 years because we understand it takes the best care and training to heal our patients' injuries.  Call 718-835-0084 and schedule your first evaluation now!  

 

By Benjamin Bieber

 

Spring is here!  March 20th marked the beginning of spring!  The coming of green grass, wonderful flowery aromas, and outdoor activity.  From biking, to hiking, to outdoor sports, there are plenty of opportunities to be outside.  

 

Many of us have had or have pain in parts of our body due to injury.  I highly recommend physical therapy if you are continuing to have pain.  It is easy to re-injure yourself and with the warm weather, you are going to want to be active.  

 

Howard Beach Physical Therapy is great for healing both  long and short term pain and injury.  Whether for arthritis or a sports-related injury, physical therapy makes the body stronger and looser.  

 

Tennis And Golf Elbow

 

One common injury people suffer from in spring is an elbow injury.  With the start of tennis and golf, golf and tennis elbow, or elbow tendinitis can happen through overuse.  Not being active in the sport, the quick use of this joint can stir up inflammation and pain.  

 

It is important to begin slowly, getting your elbow used to the motions of these sports before over-doing it.  If you start to feel pain, stop immediately.  Physical therapy for tennis and golf elbow has a proven track record to correct the pain.  

 

Warm Up Exercises 

 

Using ice, massage, stretching, and exercising at Cross Bay Physical Therapy, the elbow joint and it’s surrounding muscles are made stronger and looser.  Here are some warm up exercises you can do before playing your sport to decrease the chances of an injury:

 

  1. Wrist Circles - First, put your forearm on your knee with the palm facing upwards.  Make a very light fist and make slow circles with your wrist.  Repeat circles 20 times.  
  2. Thumb and Finger Press - Place your hand on a table with your palm facing upwards.  Press your thumb to each finger, one finger at a time until each finger is finished.  Repeat this exercise 20 times with each hand.
  3. Hand Flips - Place your hands face down on your thigh.  Then flip your hand upwards till the palm is facing up.  Repeat this motion 20 times. 

 

This warm-up loosens up the muscles and therefore, a loose and flexible elbow decreases the chances of overworking the joint and the surrounding muscles.  

 

Cross Bay Physical Therapy

 

As a staple of the community, our Howard Beach physical therapists are dedicated to helping you achieve your goals and recover from serious and painful medical conditions.  Call 718-835-0084 and schedule an appointment now!

 

By Benjamin Bieber

 

This year's 2015 NCAA tournament and the NBA provide stunning examples of how easily one can injure their knee.   Multiple players in the March Madness tournament are already out with knee injuries and some in the NBA are now out for the season such as Jesse Williams who suffered a bad knee injury at this year's NBA all-star game.   

 

Why Physical Therapy Works

 

There’s nothing like knee pain to prevent you from doing the things you want.  The reason is of course it doesn't allow you to move around well.  Sure, one may be able to walk slowly from point A to B but what about doing the exciting activities in life; traveling, hiking, etc.?

 

A knee injury makes the knee pretty much immobile and it's so vital to walking!  Also, a knee injury affects the other muscles in your legs as well making them tighter as they overcompensate for the injury. 

 

The question then is, what can be done about knee pain?  Supposing the injury doesn’t require surgery, physical therapy is one of the treatments with the highest success rate to eliminate knee pain and repair knee-related medical conditions.  

 

This has to do with the combination of exercise, stretching, and massage on the knee with purpose; to increase mobility, repair the damaged part of the knee, strengthen the leg muscles, and loosen them as well to increase flexibility.  

 

Cross Bay Physical Therapy

 

At Cross Bay Physical Therapy, one of howard beach physical therapists will develop a treatment plan specifically for that applies all of the principles of howard beach physical therapy.  Using physical therapy, one can significantly reduce the pain they experience on a daily basis and increase their mobility and stamina to allow complete freedom of movement.  

 

Exercises That Help

 

Here are some exercises improve leg strength.  The first one is called a leg raise.  

 

  1. Lie down on a table if you have a good one or on the floor.  Lay one leg flat and the other leg bend at the knee and put your foot on the ground.  With leg that is flat, tighten the muscle above your knee (on the inside of your leg).  Keeping this leg tightened, raise it off the ground slowly about two feet and than slowly lower i againt.  Do 10 repetitions for 3 sets.  Then, switch legs.  

 

Next, what is the best way to increase endurance? Endurance exercisse help the knee handle activities for longer so that you won’t begin to feel pain after just 5 minutes of regular acitivity.  The best thing that you can do to improve endurance is low impact cardiovascular exercises.  

 

Here are two great low impact exercises.  Both put very little stress on the knees and make them stronger at the same time.  

 

  1. Swimming
  2. Stationary Bicycle 

Schedule An Evalution Now!

 

Cross Bay Physical Therapy is located in Howard Beach, Queens and helps patients all over New York heal painful knee conditions.  Call (718) 835-0084 and schedule your evaluation now!  We look forward to your visit!

 

By Benjamin Bieber

 

 

Sam Simon passed away yesterday.  He was one of the creative founder's of the extremely popular show "The Simpsons".  He died of colorectal cancer.  What is important to note is that "The Simpsons"  didn't just entertain people but influenced television in a historic way, changing the fabric of television and greatly influencing shows like "South Park" and "Family Guy".  His contribution to society is thanked deeply by us Cross Bay Physical Therapy.  

 

Three Causes Of Low Back Pain

 

Low back pain has many causes.  Our Howard Beach Physical Therapy office figures out this cause and focuses on removing it in order to permanently get rid of back pain.  For example, one common cause of low back pain is poor posture. 

 

Hunching over one’s desk, not sitting or standing straight, sleeping incorrectly all have to do with poor posture that are most likely causing back pain.  Our howard beach physical therapists then work to strengthen the muscles that automatically provide good posture as well as point out the ways in which your posture is causing you pain.  

 

Another common cause of low back pain is sudden injury.  A sudden trauma like lifting a heavy object to quickly or twisting your back during exercise can strain the back muscles giving one intense pain every time you move.  A third cause of low back pain could be arthritis, which is a degenerative joint disease. 

 

Get Physical Therapy!

 

One thing that we will do at Cross Bay Physical Therapy is figure out the cause of your back pain.  Then, after a thorough evaluation, our physical therapists set up a treatment plan with exercises, stretching, and massage that targets the injured back muscles, helping them to heal, alleviate pain, and increase their strength.  

 

To soothe, we use a combination of massage, stretching, heat, and electrical stimulation (not painful, don’t worry :)) at physical therapy.  Then, with strengthening and stretching exercise, we get your back muscles to their original full health. 

 

Stretches To Loosen Those Low Back Muscles

 

Patients with on-going back pain may find that it takes several weeks or months to increase the mobility of the soft tissue in one’s back but once mobility increases, a marked amount of back pain disappears. Here are a few low back exercises that loosen the tight back muscles and if done regularly, can tremendously help to alleviate low back pain. 

 

  1. Lie down.  Place your hands behind both of your knees and gently pull your knees into your chest. Hold this stretch for 1 minute.   
  2. Lie down.  Put both feet on the floor.  Grab one single knee and pull it up to your chest.  Then repeat stretch with your other knee. Hold this stretch for 1 minute for each leg.  
  3. Lie down.  Put both feet on the floor.  Lift one leg and put it over your knee where the side of the calf is over this knee.  Then grab the back of the knee that is still on the floor and pull the knee into your chest.  You should feel a stretch in your hip and on the side of your leg.  Hold this stretch for 1 minute and switch legs.   

 

These 3 stretches should provide some relief to your back pain as they loosen the low back muscles and the muscles that support the low back.  

 

Schedule An Evaluation Now!

 

Cross Bay Physical Therapy is located in Howard Beach, Queens.  Call 718-835-0084 and schedule your evaluation now! We also serve as Ozone Park Physical Therapy and for many of the other surrounding areas in Queens as well.  

 

Call 718-835-0084 now!

 

By Benjamin Bieber

Physical Therapy is absolutely vital in the recovery of an ankle sprain unless one has the diligence to complete exercises themselves for a period of 8-12 weeks. 

Why Is Physical Therapy Necessary You Ask?

 

What keeps the ankle strong is both the tendons and ligaments of the ankle and it’s supporting muscles.  When someone sprains their ankle, the tendon and ligaments may either stretch or tear butalso  the muscles weaken from the damage.  

 

The tendons are able to repair themselves but the muscles, without exercise, stay at the same amount of weakness.  Weak ankles cannot support the weight and balance of the body and therefore, people with ankle sprains who don’t go to physical therapy often roll and re-roll their ankles having chronic ankle sprains, pain, and needing to wear ankle braces because just because their ankle muscles are weak.  

 

This is where physical therapy comes in!  At our Howard Beach physical therapy office, our physical therapists work with you to not only heal your ankle sprain but also re-strengthen it so that further injury won’t happen.  

 

Without physical therapy for the ankle, you are at extreme risk of chronically re-rolling your ankle ad infinitum.  

 

Physical Therapy Exercises

 

Here are some physical therapy exercises that you can do to re-strengthen the ankle and are done with the help of our howard beach physical therapists. 

 

At our office, we use a Bosu ball, which is half of an exercise ball that sits on a platform.  This ball is great for ankle re-strengthening.  Here is what you can do.  

 

  1. Stand on the bosu ball with one foot for 60 seconds.  Repeat 2-3 repetitions for each foot. This exercise makes your ankle move around and try to balance the body without falling.  This is the type of exercise you need to re-strengthen the ankle and make sure your ankle can take the pressures you’ll find while walking or exercising. 
  2. Another exercise is to take an exercise band and wrap it around a pole.  Then put your foot in the loop and move your ankle sideways until you feel resistance and the ankle muscles are being used.  Repeat 10-15 times for 3 sets. This is called resistance training
  3. A third exercise is to take the exercise band and instead of moving foot sideways, put your foot in the loop of the band so that you feel resistance when you move your foot up and down.  Then move the foot from resting position upwards until you feel the muscles being worked.  Repeat 10-15 times for 3 sets.  

 

These strengthening exercises are great for the ankle and will help prevent another ankle injury! 

 

Schedule A Physical Therapy Session Now!

 

Cross Bay Physical Therapy is located in Howard Beach, Queens.  Our practice has been a neighborhood staple for over 30 years because our patients get results.  Call 718-835-0084 and schedule your evaluation today! 

 

By Benjamin Bieber