When injuries or pain hold you back, it’s impossible to feel your best and operate at your highest potential.  That neck pain trickles into your computer work, knee pain prevents you from running the extra mile, and back pain irks you every time you put your shoes and socks on.  The good news is it doesn’t have to… With the help of expert-level physical therapy in Cary, NC you can be back on track and feeling your best in no time.  We understand you have a lot of options when it comes to rehabilitative care in the Cary area.  Let us show you what next-level treatment is all about.

Empowering Patients, Transforming Lives

Next Level Physio in Cary is not just a physical therapy clinic – it’s a place for wellness, healing, and transformation.  Our team of dedicated therapists are athletes themselves, passionate about empowering individuals to take control of their health and achieve their wellness goals.  Whether you’re recovering from an acute injury or determined to make a change to your physical fitness, we’re here to educate, support, and motivate you.

Traditional medicine has failed all of us- giving us short-term fixes like medications, injections, and even unnecessary surgeries rather than getting to the root cause of the issues.  Here at Next Level Physio, we are dedicated to a total-body approach that uncovers and addresses system-wide inefficiencies to achieve long-lasting results.

If you were less than impressed with prior PT experiences or are tired of being shuffled between providers, we want to show you the Next-Level way.  From day one, expect one-on-one expert-level care with a dedicated doctor of physical therapy who will work with you throughout your course of treatment to help you meet your goals.

Setting the Standard for Rehabilitative Care

The best physical therapy in Cary, NC isn’t solely reserved for professional athletes.  You strive to be the best in your work and home life, so why settle for anything less than gold-standard treatment when injuries hold you down?    At Next Level Physio we’re committed to helping you overcome your injuries as well as prevent future issues from arising.  Be proactive about your health, get holistic total body care, and get back on track as quickly as possible.

When you come to our clinic here in Cary, expect a program combining skilled manual interventions, personalized exercises, and performance-based modalities all grounded in evidence-based research.  We don’t waste time with cookie-cutter exercises…  Everything we do has a purpose and a goal.  By enhancing your mobility, improving your strength and stability, and optimizing your overall mechanics, our mission is to get you moving and feeling your best in no time.

Making an Impact from Day ONE

At Next Level Physio in Cary, NC, patients are more than just a number.  We’re changing the healthcare narrative prioritizing effective, individualized care over productivity and insurance dictations.  From day one, our team of compassionate providers will take the time to listen to your concerns and goals and develop a plan that works for YOU.   Surrounded by higher education and technology here in Cary, many of our clients have found incredible success in their work lives and are seeking to achieve that same level of success in their health and wellness.  Using a holistic approach, we will address all contributions to physical health including biomechanics, training regimens, sleep, and nutrition.  Don’t get left behind on your journey to greatness.

The Go-To Choice for Athletes and Active Adults

We understand athletes and acknowledge that the standard prescription of rest, ice, and elevate is often NOT the best option.  We will push you appropriately throughout your treatment to ensure progress without regression.  Whether you love pickleball, are an avid runner, or simply want to stay physically fit as you age, we’ll do what it takes to keep you on your game and active for years to come.

Ready to Experience Peak Performance?

It’s time to break free from pain and limitation.  Whether you’re tired of struggling with persistent discomfort or feel your performance is less than optimal, give us a call today or complete our online form here and unveil your true potential.  Our team of experts here in Cary is standing by and ready to guide you down your journey to a more active, fulfilling, and pain-free life.

The post Looking for the Best Physical Therapy In Cary? Reach out to Our Experts Today appeared first on Next Level Physio.

Fortunately, there are many innovative treatments available that can help you manage pain and recover faster. 

One such treatment is Shockwave Therapy, also known as Extracorporeal Pulse Activation Therapy (EPAT). This non-invasive treatment has been used for decades to treat a wide range of musculoskeletal conditions, and it can be particularly beneficial for athletes and fitness enthusiasts who are looking for a fast, effective, and non-surgical solution to their pain. 

What is Shockwave Therapy? 

Shockwave Therapy is handheld device that delivers high-energy acoustic waves through tissue to accelerate the body’s natural healing process and reduce pain by: 

• promoting blood flow 
• releases growth factors 
• activates stem cells

The net effect is reducing inflammation, and stimulating the growth of new tissue. 

Shockwave Therapy has been used to treat a variety of conditions, including plantar fasciitis, tendonitis, rotator cuff issues, tennis elbow, and chronic back pain. 

What to expect during a Shockwave Therapy Session:

A Shockwave Therapy session typically lasts about 15 minutes, which makes scheduling easier for patients with a busy schedule. Patients typically require multiple sessions, depending on the severity of their condition.

The recommendation is 10 sessions (1x a week) with results noted within the first 3-6 sessions. 

During the treatment, a therapist will apply a gel to the affected area, and then use a hand-held device to deliver the shockwaves. 

The treatment can be uncomfortable, and patients may experience some pain or discomfort during the session. However, most patients find the treatment tolerable, and any discomfort usually subsides after the session.

Who would benefit most from using Shockwave Therapy? 

Shockwave Therapy can be particularly beneficial for athletes and fitness enthusiasts who are looking for a fast, effective, and non-surgical solution to their pain. While optimal benefits are seen when combined with our comprehensive physiotherapy plan of care, shockwave is a great option as part of our ReGen Physio Program. It can help individuals recover from injuries more quickly, and it can be an effective alternative to surgery for certain conditions. 

Additionally, Shockwave Therapy is non-invasive, which means there is no downtime, and patients can return to their normal activities immediately after treatment. 

At Next Level Physio, our ReGen Physio Program includes shockwave along with cupping, dry needling, blood flow restriction therapy, and cold laser. 

Contact us at Bergen County & Woodcliff Lake, NJ Center, and schedule an appointment to determine if you’re the right candidate for shockwave therapy within our ReGen Physio Program.

References: 

American Physical Therapy Association. (2018). Extracorporeal Pulse Activation Therapy (EPAT) for Musculoskeletal

The post Mastering Shockwave Therapy: Benefits, Expectations, and Fast Fitness Recovery appeared first on Next Level Physio.

Blood Flow Restriction Training is a new method of training that is gaining popularity fast. This strength training method involves placing a tight band around your arm or leg to slightly restrict blood flow while performing exercises. By doing this, you are able to workout at a lower intensity while still gaining muscle and strength. 

How does  Blood Flow Restriction (BFR) Training work? 

Blood flow brings oxygen and nutrients to your muscle fibers to produce energy while working out. When the blood flow is restricted, the muscle has to work harder to get the essentials they need. This leads to increased muscle fatigue and results in muscle growth and strength gains with lighter weights.

A tight band is placed usually around the upper arm or thigh and is tightened to a certain pressure. The level of pressure should be high enough to restrict blood flow, but not so high it causes pain or discomfort. Exercises done during blood flow restriction training are usually exercises that work multiple muscle groups such as squats, deadlifts, bicep curls, etc. 

The reason behind adding stress to the muscles through restricted blood flow is to decrease the weight being used, or number of sets during a workout, and still be able to achieve similar goals. It is extremely important to pay attention to your body’s response and adjust your training accordingly. 

What Makes Blood Flow Restriction Training Valuable and Who Benefits Most?

If you’ve had surgery, an injury, need recovery from hard training sessions or a performance boost in your endurance or strength training, this device is for you.

Blood flow restriction training is proven to improve recovery from injuries and/or surgery. One of the ways this happens is by promoting the growth of new blood vessels in the affected area, which can increase blood flow and speed up the healing process. 

BFR is extremely beneficial to those who are unable to perform traditional weight-bearing exercises, such as people recovering from an injury or surgery. Because it allows for muscle activation and growth with lighter loads, it may be a safer and more effective way for these individuals to achieve muscle enhancement.

BFR has also been shown to have a positive effect on muscle recovery. Restricting blood flow during exercise and then releasing it after the workout, creates a “pump” effect that can help to flush out waste products and bring fresh nutrients to the muscle, promoting healing and recovery. 

Additionally, BFR has been found to reduce inflammation, which can help to reduce pain and swelling and aid in the healing process.

Overall, Blood Flow Restriction training can be an excellent way to increase muscle strength and growth, especially for those who are unable to use heavy weights due to injury or other limitations. 

With proper guidance and a keen attention to safety, blood flow restriction training can be a valuable addition to any strength training program.

Blood flow restriction therapy (BFRT) is part of our ReGen Physio Program at Next Level Physio, which also includes dry needling, shockwave, cold laser, and cupping therapy.Contact us at Bergen County & Woodcliff Lake, NJ Center, and schedule an appointment to determine if you’re the right candidate for blood flow restriction therapy.

The post Blood Flow Restriction (BFR) Training: How It Works and Who Benefits Most appeared first on Next Level Physio.

Benefit #1: Increased Blood Flow

One of the main benefits of cupping is that it increases blood flow. When the cups are placed on the skin, they create a vacuum that pulls the skin and underlying tissues up into the cup. This vacuum stimulates blood flow to the area, which can help with muscle recovery and reduce pain.

In a study published in the Journal of Traditional Chinese Medical Sciences, researchers found that cupping increased blood flow to the skin and muscles. This increased blood flow can help to speed up the healing process and reduce muscle soreness.

Benefit #2: Improved Flexibility and Range of Motion

Another benefit of cupping is that it can help to break up scar tissue and adhesions. Scar tissue and adhesions can limit range of motion and cause pain. Cupping can help to loosen these tissues, improving flexibility and range of motion.

In a study published in the Journal of Back and Musculoskeletal Rehabilitation, researchers found that cupping was effective in improving shoulder range of motion in patients with frozen shoulder. The researchers concluded that cupping could be a safe and effective treatment option for frozen shoulder.

Benefit #3: Boosted Immune System

Cupping can also boost your immune system. When the cups are placed on the skin, they create a vacuum that stimulates the production of white blood cells. White blood cells are an important part of the immune system and help to fight off infections and diseases.

In a study published in the Journal of Traditional Chinese Medicine, researchers found that cupping increased the production of white blood cells in patients with cancer. The researchers concluded that cupping could be a useful complementary therapy for patients undergoing cancer treatment.

Benefit #4: Reduced Inflammation

Inflammation is a common problem in many conditions, including arthritis and fibromyalgia. Cupping can help to reduce inflammation by stimulating blood flow and releasing tension in the muscles.

In a study published in the Journal of Acupuncture and Meridian Studies, researchers found that cupping was effective in reducing pain and inflammation in patients with knee osteoarthritis. The researchers concluded that cupping could be a useful treatment option for patients with knee osteoarthritis.

Benefit #5: Improved Sleep

Cupping can also improve your sleep. When the cups are placed on the skin, they create a vacuum that promotes relaxation and reduces stress. This can help to improve the quality of your sleep and make it easier to fall asleep at night.

In a study published in the Journal of Traditional Chinese Medicine, researchers found that cupping was effective in improving sleep quality in patients with insomnia. The researchers concluded that cupping could be a useful treatment option for patients with insomnia.

Benefit #6: Alternative to Medications or Surgery

Finally, cupping can be a great alternative to medications or surgery for some conditions. Cupping is a non-invasive and relatively affordable treatment option compared to some other therapies. Plus, the benefits can be long-lasting, which means you may need fewer treatments in the long run.

In a study published in the Journal of Complementary and Integrative Medicine, researchers found that cupping was effective in reducing pain and improving quality of life in patients with chronic low back pain. The researchers concluded that cupping could be a useful treatment option for patients with chronic low back pain who were looking for a non-invasive alternative to medications or surgery.

Overall, cupping has a variety of benefits that can help active or athletic men and women over 40 with sore muscles and joint pain. Whether you’re recovering from an injury or looking for a way to improve your performance, cupping might be worth considering.

If you’re interested in trying cupping, it’s important to work with a qualified physical therapist who can guide you through the process. Cupping should not be done on your own, as it can be dangerous if not done properly.

In addition, it’s important to keep in mind that cupping is not a cure-all for every condition. It’s important to work with a healthcare professional like Next Level Physio  to determine if cupping is a safe and effective treatment option for your specific condition.

In conclusion, cupping is a safe and effective treatment option for active or athletic men and women over 40 who are looking for a quick fix to sore muscles and joint pain. Whether you’re dealing with an injury or just looking to improve your performance, cupping might be worth considering.

Cupping therapy  is part of our ReGen Physio Program at Next Level Physio, which also includes dry needling, Blood flow restriction therapy (BFRT),  shockwave and cold laser.

Contact us at Bergen County & Woodcliff Lake, NJ Center, and schedule an appointment to determine if you’re the right candidate for cupping therapy. Our adept and experienced therapists will conduct a thorough assessment tailored to your needs and condition

References:

1. Ahmadi A, Schwebel DC, Rezaei M. The efficacy of wet cupping in the treatment of tension and migraine headache. Am J Chin Med. 2008;36(1):37-44. doi: 10.1142/S0192415X08005518.
2. Cao H, Li X, Liu J. An updated review of the efficacy of cupping therapy. PLoS One. 2012;7(2):e31793. doi: 10.1371/journal.pone.0031793.
3. Kim JI, Lee MS, Lee DH, Boddy K, Ernst E. Cupping for treating pain: a systematic review. Evid Based Complement Alternat Med. 2011;2011:467014. doi: 10.1155/2011/467014.

The post The Top 6 Benefits of Cupping Physical Therapy for Active or Athletic Men and Women Over 40 appeared first on Next Level Physio.

Have you tried numerous treatments that just haven’t delivered the results you need? Don’t give up hope just yet – performance dry needling may be the solution you’ve been looking for!

Performance dry needling is a safe, highly effective and minimally invasive treatment that can help release tension, reduce pain, and promote healing. It’s a relatively simple procedure that involves inserting thin, sterile needles into trigger points or knots in the muscles to help release tension and promote healing. 

Electrodes are often attached to the needles to maximize the effect of the inserted needles.  

And, at Next Level Physio, we offer the ReGen Physio Program, which includes dry needling as part of a comprehensive treatment plan that may also include modalities like shockwave, cold laser, and blood flow restriction therapy, all designed to help you get back to living life to the fullest.

Who Can Benefit from Performance Dry Needling?

Whether you’re an athlete or live an active lifestyle, dry needling can help alleviate chronic pain or discomfort that’s been unresponsive to other treatments. It’s been shown to be highly effective for a variety of conditions, including musculoskeletal pain, tension headaches, sports injuries, and more.

So if you’re dealing with any of the following issues, dry needling may be worth considering:

• Stiff back or knees? Get back to enjoying your favorite activities, whether it’s golfing, lifting, or running.
• Rotator cuff tendonitis? Improve your performance in Crossfit, F45, swimming, or throwing without feeling restricted and falling short of your personal best.
• Suffering from headaches? Get past the throbbing headaches and think more clearly for work, life, and family.
• TMJ pain? Enjoy eating again by reducing tension in the muscles of your face that control how you chew.
• Plantar fasciitis? Get back to pounding the pavement again and enjoy running without pain or discomfort.
• Muscle cramps? Dry needling can help reduce muscle spasms and improve muscle function in active people.
• Chronic pain relief? Dry needling can help relieve pain caused by trigger points or tenderness in the muscles, providing much-needed relief for patients who have plateaued with their physical therapy.

How Can Performance Dry Needling Help You Recover Faster?

At Next Level Physio, we’re committed to helping our patients achieve their recovery goals as quickly and safely as possible. Here’s how dry needling can help:

1. Improves range of motion and mobility: By reducing muscle tension, dry needling can help improve flexibility and range of motion, which is particularly beneficial for athletes or individuals looking to improve their physical performance.
2. Increases circulation: Needles can help stimulate blood flow and promote healing. This can be especially helpful for patients who are recovering from an injury or surgery to heal faster.
3. Accelerates recovery: Dry needling promotes the release of endorphins and other natural painkillers, which can help accelerate the healing process. This can be particularly beneficial for patients who are looking to get back to their normal activities as quickly as possible.

Performance Dry Needling is part of our ReGen Physio Program at Next Level Physio, which also includes blood flow restriction therapy (BFRT), shockwave, cold laser, and cupping therapy. Contact us at Bergen County & Woodcliff Lake, NJ Center, and schedule an appointment to determine if you’re the right candidate for performance dry needling. 

The post Empowering Athletes: The Benefits of Performance E-Dry Needling appeared first on Next Level Physio.

Marathon Training requires dedication, discipline, and a whole lot of perseverance. But when Achilles Tendonitis strikes, it can throw a wrench in even the best training regime.

The impact of Achilles Tendonitis on your run can be significant. It may slow down your pace, shorten your stride, or even halt your training altogether.

It’s not just about physical discomfort – it’s also about the frustration of seeing your goals slip further away as you deal with the injury. Marathon training is hard enough without the added hurdle of Achilles Tendonitis.

If you haven’t already, you’re probably considering painkillers or injections to curb your pain so you can still hit those targets. However, those options only mask your pain, making it a certainty that your symptoms will return as soon as you stop using them.

But did you know that with the right Achilles tendonitis exercises you can significantly reduce your pain and return to the track naturally?

This blog contains 4 of the best Achilles tendonitis exercises to help you get back to running as soon as possible. 

What Is Achilles Tendonitis?

Achilles tendonitis is an overuse injury of the Achilles tendon, the band of tissue that connects calf muscles at the back of the lower leg to your heel bone.

It’s a common condition that causes pain along the back of the leg near the heel and is particularly prevalent among runners and athletes partaking in sports that involve running or jumping.

However, it can affect anyone who puts a lot of stress on their feet, not just athletes.

While Achilles tendonitis can occur in people of all ages, it’s most common in adults aged 30 to 50. 

The symptoms of Achilles tendonitis can vary in intensity but often include:

1. A mild ache in the back of the leg or above the heel after running or other sports activity.
2. More severe pain may occur after prolonged running, stair climbing, or sprinting.
3. Tenderness or stiffness, especially in the morning, which usually improves with mild activity.
4. If you experience persistent pain around the Achilles tendon, it’s recommended to see a doctor.

The right Achilles tendonitis exercises can help manage your symptoms and prevent further complications.

Exercise #1 – Calf Stretch: 

This exercise helps to slowly stretch the calf muscle and Achilles tendon, improving flexibility and reducing pain.

To perform a calf stretch, stand close to a wall with one leg in front of the other.

The back heel should be placed on the ground while the front leg remains straight.

Bend forward at the hips until you feel a slight tugging sensation in the calf and Achilles tendon.

Hold this position for 30 seconds, then switch legs to stretch the other side.

Exercise #2 – Heel Raises: 

Heel raises are a great way to help strengthen the Achilles tendon and reduce pain associated with Achilles tendonitis.

To perform heel raises, stand on a step or bench with your heels hanging off the edge and your toes facing down.

Lift your heels up and hold for a few seconds then lower back down.

Gradually increase the number of reps as your strength improves.

Exercise #3 – Wall Slides: 

This exercise is perfect for strengthening the calf muscles and Achilles tendon while also improving mobility in the ankle joint.

To perform wall slides, stand with your feet shoulder width apart and backwards against a wall.

Brace your hands on the wall and gradually slide your feet up the wall, pushing through your heels as you go.

Stop when you reach the top and then slowly slide back down.

Continue this exercise for 10-15 repetitions.

Exercise #4 – Towel Stretch: 

This exercise helps to stretch the calf muscles and Achilles tendon, improving flexibility and reducing pain associated with Achilles tendonitis.

To perform this stretch, sit on a chair or bench with one leg crossed over the other.

Place a towel around the balls of your feet and then gently pull the towel towards you until you feel a slight stretch in your calf.

Hold this position for 30 seconds before releasing and switching sides.

Looking For A Faster Way To Treat Your Achilles Tendonitis?

Try incorporating these Achilles tendonitis exercises into your routine to reduce your pain and continue training.

At Next Level Physio, we’re committed to helping you overcome your injury and get back on track as quickly as possible. 

Physical therapy plays a crucial role in treating Achilles tendonitis, offering personalized exercises and therapies designed to reduce pain, improve mobility, and strengthen your Achilles tendon.

We understand how frustrating it can be as a runner to feel stuck in an endless loop of treatment and rest, all of which get in the way of your true goals. That’s why we incorporate the most cutting edge technology in our clinics to get you feeling happier and healthier as fast as we can!

One of the innovative treatments we offer is shockwave therapy, a non-invasive procedure that can stimulate healing and provide significant pain relief.

Whether you’re a seasoned marathoner or a running enthusiast, don’t let Achilles tendonitis slow you down. For a limited time, we’re offering a FREE Shockwave Assessment worth $199, we only have a few spots remaining so act fast before we run out.

Take the first step towards recovery and getting back to the sport you love. Book your free assessment today, it’s time to take your recovery to the Next Level!

Contact us at 201-746-9966 or spend 30 seconds filling in our simple webform.

More Free Expert Advice For Runners With Plantar Fasciitis

Read our blog – 3 Reasons Why Runners Need To Add Strength Training To Their Running Program

Read our blog – 12 Ways To Soothe Sore Feet

Follow us on our social media – Facebook, Instagram, YouTube

The post 4 Of The Best Achilles Tendonitis Exercises appeared first on Next Level Physio.

Are you struggling to keep up with your running schedule due to agonizing knee pain after a run?

Our clinic deals with this issue on a weekly basis. Thousands of patients feel they have to take painkillers or decide between fitness and knees free from pain.

This is not the case!

Whether you’re looking to run further or set a new personal best, the advice in this blog will help you do so, as it has with our past patients.

“Why Do I Get Knee Pain After Running?”

In our physical therapy clinic, we work with a lot of runners who have been running for years with little to no pain or discomfort before their issue manifests.

If this applies to you, you may be wondering, “Why do I get knee pain after running?” It can be irritating to feel like your progress is moving in reverse.

It is important to understand why you are experiencing this sensation so that you can properly address it and prevent future issues.

There are a variety of reasons you may be experiencing knee pain after running, including;

Repetitive Stress Injuries

These injuries occur when you place too much stress on one area of your body, such as by overusing certain muscles or performing repetitive movements.

Weak Core Muscle Strength

A weak core can put extra stress on the knees, leading to pain.

Make sure you are doing exercises that target your core muscles, such as planks and crunches, in order to strengthen them.

Inadequate Warm Up

If you don’t warm up before running, your muscles and joints are more likely to become injured. Make sure you always take the time to do a thorough warm-up before starting any exercise routine.

Poor Nutrition

If you don’t eat the right kind of foods before and after running, your body may not be able to recover properly.

Make sure to eat plenty of fruits, vegetables and proteins to fuel your body and provide it with the nutrition it needs for recovery.

How To Avoid Knee Pain After Running

There are easy steps you can take to prevent knee pain after running if you’re already experiencing it.

Listen To Your Body

We know running is important to a lot of our patients, often putting that extra distance or personal best before their bodies.

As you are running, its important to pay attention to any soreness or potential pain in your knee and stop immediately if you feel anything that isn’t comfortable.

Strengthen Your Legs

Doing exercises like squats and step-ups can help strengthen the muscles that support your knee joint and keeps them healthy.

If you experience additional pain or anything out of the ordinary you should contact a professional immediately!

Invest In Quality Running Shoes

Choosing the right shoe for your foot type is essential when it comes to avoiding knee pain.

The better the cushion and support, the less likely you are to experience any issues with your knees while running.

The Quickest Way To Avoid Knee Pain After Running

Hopefully you can apply the techniques above and avoid your knee pain after running.

For first time knee pain sufferers, rest and time off the injury is all your knee needs to recover.

However, if your knee pain persists or unfortunately gets worse, you should seek professional help from a physical therapist.

Our team at Next Level Physical Therapy can help you identify the root cause of your knee pain. Setting you up with a personalized treatment plan on how to run more, further, and faster.

This is by far the fastest treatment option available and will stop your knee pain from getting worse or coming back in the future.

Physical therapy is the perfect option for those who wish to fix the issue without relying on painkillers, injections or surgery!

Book Your Free Lower Body Consultation

You can now schedule a Free Lower Body Consultation to help determine whether physical therapy is right for you!

We are currently extremely busy across our four clinics (Cary, Montclair, Morrisville, and Woodcliff Lake) meaning we only have limited availability for this special offer.

Avoid disappointment and Arrange Your Free Lower Body Consultation NOW.

Contact us at 201-746-9966 or spend 30 seconds filling in our simple webform.

Want More Free Professional Advice To Live An Active Life Pain-Free?

Read our blog – Three Reasons Why Runners Need To Add Strength Training Into Their Running Program

Read our blog – 3 Reasons Why You’re Still Having Knee Pain and Can’t Run, Bike, Or Squat!

Follow us on our social media – Facebook, Instagram, YouTube

The post How To Avoid Knee Pain After Running Without Painkillers appeared first on Next Level Physio.

Don’t worry you’re not alone!

Shin splints are caused by several different reasons but the common denominator is that they get in the way of what you love!

Our team’s number 1 priority is to get you back at your best as quickly as possible!

That’s why this blog contains 3 proven methods for relieving your shin splints with little to no effort.

Shin Splints: The Cause & Effect

Shin splints, also known as medial tibial stress syndrome (MTSS), is a painful condition caused by overuse of the lower leg muscles.

Generally, it occurs after exercising too hard or for too long, without giving your body enough time to recover.

It can also be caused by running on hard surfaces such as pavement or concrete, wearing ill-fitting shoes, having flat feet or high arches, and poor posture during exercise.

Symptoms include pain in either one or both legs along the front and sides of the shinbone with tenderness to touch.

Additional signs include swelling in the lower legs, difficulty pressing on the affected area, or general discomfort when walking or running.

Method 1 – Reduce Your Mileage and Intensity Temporarily

We know a lot of you have heard this one before, but hang on, don’t switch off just yet!

Resting for a limited time, only to go straight back to running, will as I’m sure you’ve experienced only temporarily fix the issue.

However, to cut the strain on your shins and promote a faster recovery, it’s important to take a step back from running for at least 48 hours.

This brief pause allows your shins to recuperate and regain strength. 

We know you hate sitting at home, staring at the ceiling, but how about swapping out the activity for something less physically demanding as you heal.

Swimming, cycling, or yoga are great ways to maintain your fitness level while giving your shins the rest they need.

Remember, taking a short break now will benefit you long-term!

Method 2 – Wear Supportive Shoes

It may seem obvious, but it is amazing how many runners don’t invest in appropriate footwear.

You wouldn’t take a road trip in a pick-up with the exhaust hanging off! So why run in the wrong shoes?

Wearing well-fitting shoes that provide adequate arch support and cushioning will help protect your feet while running.

High-quality athletic shoes provide essential features such as shock absorption, stability, and motion control. This reduces the strain on your muscles, and ligaments, ultimately preventing foot and knee pain.

When selecting the right shoes, consider factors such as your foot shape, arch type, and any existing foot conditions.

If you aren’t sure what type of footwear is right for you, our team can help give you guidance and also help you identify other ways to fix your shin splints and get back to pain free running.  

To find out more, arrange a free consultation now. 

Investing in supportive, running-specific footwear and replacing them when needed can significantly improve foot health and prevent pain.

Method 3 – Strengthen Your Core

You may be thinking “My core? How will that help my shins?”.

Let me explain…

A strong core is essential for runners, as it helps support your entire body and reduces the strain on your lower legs.

A robust core maintains correct alignment and balance throughout your body. Enabling you to transfer the force from your upper body to your lower body during a run.

To effectively strengthen your core, consider including a variety of exercises that target different muscle groups, including the abdominals, obliques, and lower back.

Some examples of core exercises include; Planks, Sit-ups & Leg lifts.

Incorporate these core-strengthening exercises into your workout 3-4 times per week, gradually increasing the intensity and duration as your strength improves.

Persistent Shin Splints

Have you tried these methods but you’re still in agonising pain with shin splints?

You MUST contact a physical therapist right away!

By contacting a physical therapist, you can get the treatment and relief you need to feel comfortable while running.

At Next Level Physical Therapy we have four clinics in the area (Cary, Montclair, Morrisville, and Woodcliff Lake), for a limited time we are offering a Free Lower Body Consultation.

This one-on-one consultation with a skilled physical therapist will offer you personalized advice on how to run more, run further, and run faster.

Arrange Your Free Lower Body Consultation.

Act fast, as we only have a limited number of appointments available.

Contact us at 201-746-9966 to arrange your Free Lower Body Consultation today.

Want More Free Professional Advice To Live An Active Life Pain-Free?

Read our blog – 3 Reasons Why You’re Still Having Knee Pain and Can’t Run, Bike, Or Squat!

Read our blog – What’s Overstriding, and Why Can This Be A Problem For Runners? 

Follow us on our social media – Facebook, Instagram, YouTube

The post How to Get Rid of Shin Splints – 3 Proven Methods For Fast Relief appeared first on Next Level Physio.

Ankle pain can be very inconvenient meaning you can’t walk comfortably, may have difficulty driving, and struggle to exercise and keep active.

Whether it’s a long-term ankle problem, tied to another condition such as arthritis, or an ankle injury as a result of a fall, physical therapy can provide natural relief, and a fast recovery time.

A Common Mistake For Treating Ankle Pain

The society that we live in today is highly medicated.

Go into any grocery store or pharmacy and you’ll notice tons of over-the-counter pain medication.

Doctors also consistently prescribe heavier pain relievers as well, including opioids that have become increasingly abused over the years.

Drug addiction is everywhere, and it’s an ongoing battle that patients are actively fighting.

If you’ve sustained an ankle injury, or regularly suffer from ankle pain, you know that it can turn your daily life upside down.

Whether it’s a car accident, a sports-related injury, a workplace injury, or even an accidental fall, the pain from a sudden injury can leave you feeling hopeless.

And the standard advice is to rest and take pills.

But this is a very bad strategy because it rarely works, and often leads people to take pills that they don’t want.

Dangers Of Painkillers For Relieving Ankle Pain

If you keep up with the news on a daily basis, you’ve most likely heard about the dangers opioid medications pose.

These narcotics, which include both illegal drugs and prescription medication, are the cause of at least 115 overdose deaths in America every single day.

Opioids are extremely powerful and can interact with other drugs in a dangerous way.

They also lead to abuse and addiction as well, which a lot of people are rightly concerned about.

Steroids are another dangerous class of prescription medication and pose many risks and dangers to your health.

Epidural steroid injections are used to relieve pain but can cause arthritis in the hips, cataracts, stomach ulcers, elevated blood sugar, and nerve damage stemming from the injection itself.

Even ordinary Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) such as ibuprofen are capable of causing liver problems and bleeding in the stomach, which is worrisome because many people who don’t even have chronic injuries use these daily.

Taking pills is a very serious consideration and something that many of our patients came to us to avoid.

How Can A Physical Therapist Help You Avoid Pills And Get Rid Of Ankle Pain Naturally

Natural Ankle Pain Relief

Physical therapy can prevent you from having to deal with all of these unpleasant side effects of pills while delivering natural ankle pain relief.

So with physical therapy, you get relief from ankle pain, without the addiction fears and nasty side effects.

In extreme cases of ankle pain, medication may be required, however, physical therapy can drastically reduce the amount needed, and the duration of time you need to be taking it.

We have helped hundreds of patients with a variety of aches and pains decrease — or even eliminate — their dependence on pain medication, and dramatically improve their overall health through physical therapy.

Personalized Approach

Since everyone is different, and everyone’s ankle pain varies, physical therapy treatments must be unique as well.

Your physical therapy pain management plan might be different from someone else’s, depending on your specific problem.

If you are struggling with ankle pain from a recent injury, your physical therapist might decide to use massage therapy, heat, ice, ultrasound, or other techniques to ease your pain and speed up the healing process.

It’s all about what your current situation is, and what your goal is.

Our expert team can then provide the personalized approach to get you there as quickly as possible, so you can get rid of your ankle pain and get back to doing what you love.

Exercises To Improve Ankle Mobility And Strength

When you are able to safely move around and exercise, our physical therapists will prescribe easy stretches, walking, swimming, or cycling to help with the mobilization process.

These kinds of physical therapy are great for helping restore movement to soft tissues, allowing them to move more easily and comfortably.

They are also good for keeping arthritic joints mobile and lubricated too, so whether your ankle pain is caused by an injury or a chronic condition, we can tailor a plan for you.

This means you get long-term, lasting ankle pain relief, and can make progress towards living an active life, pain-free.

Get Rid Of Ankle Pain Fast

If your ankle pain is stopping you from walking, or exercising, and leaving you in pain for most of the day, we can help!

Using a variety of proven, drug-free treatment options, you can get quick ankle pain relief at Next Level Physio in Cary, Montclair, Morrisville, and Woodcliff Lake.

To get started, we would invite you to arrange a Free Spring Sprain Assessment where you can speak to an expert about your ankle pain or injury, get answers to your questions, and learn about the best treatment options to relieve your ankle pain without pills, injections or surgery.

It’s completely free, and designed to help you understand what is happening, and have the confidence to make a decision about your own health – we don’t push you toward a particular treatment plan like the doctors you’ve seen before.

Call our team at 201-746-9966 to arrange your Free Spring Sprain Assessment today – we would love to help you cure your ankle pain and get you back to doing what you love!

More Free Resources For A Pain-Free, Active Life

Read our blog – 4 Tips To Help You Lead A More Healthy, Active Lifestyle

Read our blog – Why You Can’t Get Relief When Doing Exercises For Your Ankle Pain

Follow us on our social media – Facebook, Instagram, YouTube

The post How To Relieve Ankle Pain With Physical Therapy appeared first on Next Level Physio.

If so, we understand how frustrating this can be.

Over many years, we’ve worked with lots of people with ankle pain and got them back to their favorite activities with less hesitation, limitations, and discomfort.

Why Exercises For Your Ankle Pain Haven’t Worked

A lot of people who’ve visited us to get expert help and natural treatments for their ankle pain have often tried to do exercises themselves at home before.

They might have been on YouTube, copied a demonstration video on social media, or been given a sheet of paper with ankle exercises from a doctor (the same exercises they give every other person with ankle pain).

And often, the result is underwhelming.

Their ankle pain goes away for a very short time, or in a lot of cases, it actually gets worse!

If this sounds familiar, we appreciate that over time, ankle pain has become a bigger part of your life and started to impact you in lots of ways.

Your ankle pain puts you in a bad mood, which means you aren’t the best person to be around for your partner, your children, and your friends.

Your ankle pain also gets in the way of your hobbies – you can’t exercise like you used to which is really frustrating and affects your body, your health, and also your happiness.

Your ankle pain can even make you fearful of certain activities, which leaves you doing less and less. You might avoid driving because that flares up your ankle pain, or let someone else in the house take your dogs for their daily walks.

The reason the exercises for your ankle pain didn’t work is that they were generic, and not tailored to your specific problem.

The ankle is a very complex joint, and there can be lots of reasons your ankle is hurting.

So doing random exercises, means you rely on luck to relieve your ankle pain – and that rarely works!

If you struggle with stiffness and tightness in your ankle or even a sprained ankle, our team can help you with personalized advice for free!

Right now, we are offering a limited number of Spring Sprain Assessments where you can speak to one of our expert team, and discover the most effective ways to recover from ankle injuries, and get back to an active life doing what you love!

Call our team at 201-746-9966 or click HERE to arrange your Spring Sprain Assessment.

Is It Worth Doing Exercises For Ankle Pain?

So should you even do exercises for ankle pain?

In short – Yes!

If you’ve tried exercises to relieve your ankle pain, and haven’t had success, don’t give up hope.

The important thing to remember is that exercising your ankle requires the right type and the right dosage – this is where you probably went wrong before.

Just like any prescribed medicine, the exercise prescription requires the right dosage.

If you do too little or too much exercise for your ankle, you may either get no results or end up with worse pain, which can further delay your recovery. 

As the ankle is a complex joint, there are so many different muscles playing a part in making your ankle move freely, and without stiffness and discomfort.  

In this blog, we can’t diagnose your ankle pain and prescribe exercises because we can’t listen to your story, learn about what’s hurting, and uncover the root cause of the pain.

However, here are 3 general strategies that go into creating an ankle exercise program that quickly relieves pain, and restores full movement so you can get back to an active life.

Rule Out Weakness Or Imbalances

If you have weakness or imbalances in any part of your body that integrates or support the ankle, this could be contributing to discomfort and instability.

So, firstly, you want to rule out weaknesses and imbalances.

Target Joint Supporting Muscles And Tendons

Secondly, you want to target and strengthen muscles and tendons that support the ankle joint which could be contributing to or worsening your ankle pain.

Focus On Functional Movements To Improve Ankle Resilience And Capacity

Finally, you want to get your ankle moving again in a functional manner – incorporating actions that use multiple muscle groups at once which is how we actually move in our daily lives.

This can make your ankle resilient to stress, and increase it’s capacity to cope with activity. This means you can get back to your workouts, walk without fear of pain, and play with the kids or grandchildren at the weekend.

Get Fast Ankle Pain Relief

If you’ve had enough of putting up with your ankle pain, are sick of worrying about it getting worse, and are desperate to finally stop it, we can help!

With a variety of natural, proven treatment options, at Next Level Physio in Cary, Montclair, Morrisville, and Woodcliff Lake, there’s nowhere better for you to go.

Due to extremely high demand, we have a limited number of Free Spring Sprain Assessments where you can speak to an expert, get your questions answered, and discover the best options to treat your ankle pain.

It’s 100% free, there’s no pressure, and we promise you’ll leave with a better understanding of why your ankle is hurting, and how you can get fast relief without pills, injections, or surgery.

Call our team at 201-746-9966 to arrange yours – we would love to see you and get you back to your best!

More Free Resources For A Pain-Free, Active Life

Read our blog – Physical Therapy Can Help Ankle Pains And Strains

Read our blog – 4 Tips To Help You Lead A More Healthy, Active Lifestyle

Follow us on our social media – Facebook, Instagram, YouTube

The post Why You Can’t Get Relief When Doing Exercises For Your Ankle Pain appeared first on Next Level Physio.