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5 Ways to Reduce Gardening’s Impact on Your Body

5 Ways to Reduce Gardening’s Impact on Your Body

Despite gardening’s peaceful and relaxing nature, it is often challenging on your body and can lead to all kinds of injuries and pain — such as back pain, knee pain, and pulled muscles. No matter how strong and fit you may be, frequent gardening will take a toll on your muscles and joints sooner or later.

Common Pains Associated with Gardening

Gardener’s Knee

Since your knee supports nearly the entire weight of your body, it is involved in most of your day-to-day mobility. The pressure placed on your kneecap during repeated or prolonged kneeling causes Gardener’s Knee, a common form of bursitis, which is typical when gardening.

Back Pain

In addition to knee injuries, gardening can also cause back cramps due to the significant amount of bending and shoveling. According to a recent Gallup poll of more than 2,000 adults, working in the garden is the leading cause for adults experiencing back pain.

Reduce Gardening’s Negative Impact

Despite the physical impact gardening takes on your body, you don’t have to stop enjoying the outdoors and tending to your plants! Here are some simple ways you can avoid the aches and pains that are associated with gardening:

1. Knee Pads

Kneel on a cushioned knee pad while working in the garden to absorb some of the pressure placed on your knee cap while kneeling. We recommend investing in a gardener kneeler like this one because its handles act as supports when you move from kneeling to standing.

2. Change Positions

Much of the pain caused by gardening is due to prolonged or repeated action, such as bending over and kneeling. Try switching positions frequently to avoid overextending particular muscles for long periods of time.

3. Warm-Up

Just as you would with any exercise or physical activity, it is important to warm up and prepare your muscles for the work they’re about to do. Take a brisk walk around your yard and gently stretch before you tend to your garden.

4. Use tools

Gardening tools, such as wheelbarrows, can prevent you from doing more than you’re physically capable of, like carrying too many bags of heavy soil.

5. Physical Therapy & Chiropractic

Address any pain you experience with your doctor of chiropractic. Physical Therapists can help provide highly effective and drug-free pain treatment to address any challenges keeping you from tending to your garden.

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How Golfers Benefit from Chiropractic Care

How Golfers Benefit from Chiropractic Care

Golf can be challenging (and sometimes frustrating).

A lot of golfers believe that the psychological aspect of the sport is its greatest challenge, and they undervalue the conditioning and biomechanics that are involved during the game. This is a big mistake that may eventually result in poor playing skills or even injury.

Although enjoyable, swinging regularly at golf balls can put your body in awkward positions, increasing the risk of injury. An extreme quantity of compressive force – about 10x your body weight – is usually exerted on the spinal cord during a golf swing and each joint involved in your swing is stretched to its maximum limit. If your body isn’t properly prepared to cope with such force, a physical injury will be the eventual outcome.

4 out of every 5 golfers have experienced back pain caused by repeatedly swinging their clubs. Other common golfer pain points include the hips, shoulders, and neck.

Why should golfers choose chiropractic care?

Some golfers manage their pain by taking over the counter medicine, while others reduce their playing time or retire altogether. Opting for chiropractic care, however, provides highly effective, drug-free pain treatment-allowing you to get off the recliner and back onto the course.

Prevent injuries from developing

Periodic chiropractic adjustments to the spine keep your body operating at maximum capacity and reduce the likelihood of injuries. If your neck is properly aligned with your back, awkward positions like golf swings will have fewer consequences.

Chiropractic therapy can reduce pain

By treating the factors causing your pain, rather than just the symptoms, chiropractors can help you reduce and manage your pain.

Increased mobility

Both amateur and pro golfers are aware of the importance of mobility to their game. Chiropractic treatment increases your body’s overall flexibility and strength, which can prevent injury and may even take a few strokes off your score!

Improve Your Game

Whether you’re an avid golfer or new to the game, regular chiropractic care can help you improve your game, prevent injuries, and find drug-free pain relief. Contact us to schedule a free consultation so our talented team of chiropractors and physical therapists can get you (and your golf game) better than ever!

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5 Tools to Achieve Your Weight Loss Goals

5 Tools to Achieve Your Weight Loss Goals by Albany Chiro and PT

Losing weight is hard, but you can tweak your environment to make the best of your health goals. There are hundreds of little changes you can make to your life to skyrocket your gains and achieve your goals. While you need discipline, well-planned nutrition and regular workouts, it helps to have the following on your way to a slimmer and healthier you.

Scale

It is obvious you need a scale when trying to burn fat. This simple gadget can make or break your weight loss progress. A scale lets you know how far you have to go on your way to the ideal body weight while also allowing you measure the success of your weight loss program, helping you to correct the course when things are not working.

Regular weigh-ins help you notice changes in your weight and also make you a conscious eater, increasing your ability to make informed food choices. Research from Cornell University shows that daily weigh-ins and tracking the results can increase the chances of losing weight and keeping it off.

Food Journal

A food journal allows you to be accountable to yourself. With regular entries into the journal, it becomes easier to pinpoint the sources of those extra calories. You might be on a strict diet but still take 5 cups of sweetened coffee or three additional muffins after your regular meals. The extra sugar amounts to something.
A food journal can also track the effects of certain foods on your digestive system. If you are allergic or intolerant to some ingredients, a food journal can point you in the right direction. That way, you can eliminate the problematic foods that may contribute indirectly to your weight from your diet.

Meal Prep Containers

Being in control of your diet is an essential factor when losing weight. Meal prep can help you eat food that aligns with your weight loss goals when you want it. But for that, you need quality meal prep containers.

Life can be too complicated for you to make meal plans one hour before office time. With weekend meal preps, on the other hand, you can have a week’s worth of nutrition-dense meals ready for heating and eating. Failure to plan your meals can sabotage your weight loss goals.

Lunch Box

If you want to be in full control of your nutrition, you can’t afford to eat out all the time. Not only do your chances of eating low-quality food increase, but you also spend a large chunk of your income on food. You can cut eating expenses and improve the quality of your nutrition by cooking your meals and packing lunch. A fashionable lunch bag not only lets you carry as much homemade food as you like, but it helps you do so in style.

Join a Support Group

When you don’t get desired results, it’s easier to continue your weight loss program if you have a supportive community around you. There are many offline and online communities that provide encouragement and support for members. A community helps its members achieve their weight loss goals through an easy-to-follow program.

At ACPT we’re a proponents of the OPTAVIA program that focuses on making lifelong transformations, one habit at a time. One of the four components of support that the OPTAVIA program provides is an OPTAVIA Coach. Our office’s OPTAVIA Coach, Dr. T, works with you to help you achieve your weight-loss goals. Furthermore, the OPTAVIA Community supports you alongside your Coach through many mediums, including live and recorded video conferences and calls, nutrition support, and client-focused groups.

Regardless of your weight loss destination, having a community to share your journey with makes the whole process worthwhile and less lonely.

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February 2019 Patient of the Month: Leah Gapp

February Patient of the Month: Leah Gapp

Tell us about yourself.

I was born and raised in Guilderland. I graduated from Guilderland High School, got my Bachelor’s degree at Saint Rose, and my Master’s at SUNY Albany. I still live in the area with my boyfriend, Josh, and cat.

What do you enjoy doing in your free time?

I enjoy exercising and lifting at the gym in my spare time. When I’m not at the gym, I love shopping and baking.

How has your experience at ACPT helped improve your quality of life?

I came to ACPT in November 2018 after a car accident and they have helped me TREMENDOUSLY. I’ve learned so much about my body and am improving every day.
Thank you to all the staff for getting to know me and treating me like a friend – not just a number.

The content of this article was taken from a Patient Questionnaire. While not written verbatim, the content above relays the patient’s sentiments.
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3 Dangers of Your Desk Job (and What You Can Do About It)

86% of people working in America spend up to eight hours sitting down in the office.

Most likely, you are sitting down as you read this. Most likely, you have been sitting for a number of hours today. Modern technology is not helping. You no longer have to walk and get something; everything is just a single click away. This is a dangerous trend, as there are many health risks associated with sitting more than you move.

These health risks include:

Computer Blue Light & Bacteria

Staring at a computer screen for hours can harm your eyes. You can experience migraines and headaches due to the unnatural screen light. Consider applying an eye protecting screen cover, such as Reticare, on your devices.
Furthermore, the keyboards and the mouse are perfect grounds for bacteria to breed. According to microbiologists, the keyboard can have more bacteria than the bathroom. Keep your keyboard clean by wiping it down with disinfectant regularly.

Aches & Pains From Prolonged Sitting

Sitting down for long hours feels harmless, but after some time you start experiencing pains and aches. Excessive sitting can cause you to develop poor posture, reduced blood circulation, and weight gain, even if you work out regularly. Try changing your position every few minutes and get up and move around at least once or twice per hour.

Lack of Proper Sunlight

Staying indoors can mess with your internal clock, leading to lack of sleep and proper concentration. According to a study by the Journal of Clinical Sleep Medicine, employees who did not get natural light slept 46 minutes less every night compared to their peers who had access to the sunlight. Try heading outside on your lunch break to enjoy the fresh air and sunshine.


Working in an office can be inevitable depending on your career. Fortunately, you can seek creative but simple solutions to remain healthy while in the office and you can search for ways to get active outside of the office to reduce and reverse some of the dangers of this traditional office setting.


Perhaps it’s time to start a company softball team?

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January 2019 Patient of the Month: Maria Butler

Tell us about yourself.

I’m a Colonie resident through-and-through. I went to Colonie Central High School and work in South Colonie. I have three siblings, one of whom is my identical twin.

What do you enjoy doing in your free time?

I enjoy working out. I also enjoy riding my motorcycle with my family and spending time with my husband and two Yorkies.

How has your experience at ACPT helped improve your quality of life?

ACPT has literally given me my arm back after bicep tendon surgery. They are fantastic and I could not have done it without them!
I am back to working out, something I love, including all training, cardio, and weight lifting. I’d like to extend a special thanks for Conor and Joe for working with me!

The content of this article was taken from a Patient Questionnaire. While not written verbatim, the content above relays the patient’s sentiments.
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10 Goals to Help You Focus on Health & Wellness in 2019

10 Goals to Help You Focus on Health and Wellness in 2019

Do you remember the fitness goals you set in 2018? These resolutions probably went something like: “I am going to hit the gym 5 times per week;” “I will do hot yoga at 6 am before work;” I’m going to cut out all carbs.”

When reflecting on the past year, think about your progress. Did you achieve these goals as expected? If not, you’re not alone. In fact, according to Forbes, only 8% of people actually achieve their New Year’s resolution,

When considering your resolutions for 2019, you can promote a healthier lifestyle without focusing solely on fitness or dieting. There are a lot of other wellness goals you can set that are achievable but make an impact on your overall health.

Below are some unique and manageable goals you can set for yourself in 2019 focused on wellness, not fitness.

1. Eat more fruits and vegetables.

Cutting out complete food groups can be a rather difficult feat. However, incorporating more fruits and vegetables in your daily diet is a simple yet effective way to promote disease prevention, longevity, and overall wellness. Try having at least one or two vegetables or fruits with every meal, perhaps even swapping out unhealthy choices to make room on your plate.

2. Drink enough water.

Drinking enough water helps to flush out toxins, increase your energy, boost your immunity, and improve your skin complexion. While the rule of thumb mandates 64 ounces of water per day, you may need more or less depending on your own personal situation, such as gender or if you are pregnant. Click here to discover how much water you should drink daily.

If you don’t like plain water, try infusing it with different fruit and herb combinations, such as lemon raspberry or mint lime. You can use a water bottle like this one from Amazon to make your infusion process simple.

Moreover, when you are considering your budget, going natural is best for you. It helps you save cost and at the same time promotes your overall wellbeing.

3. Find a workout buddy.

One of the reasons why people don’t stick to their fitness routine is because they do it alone. You can easily tire out and lose motivation when you go to the gym by yourself. This year, find a workout buddy to make your fitness routine fun and push yourself to achieve the fitness goals you set together. A workout buddy can also help you conquer the anxiety of going to the gym.

4. Practice meditation regularly.

Find a space in your home or office where you can meditate daily. Meditation doesn’t have to be you sitting cross-legged on the floor; instead, you can try journaling, praying, or studying. Meditation can help you recharge and stay motivated.

There are a variety of meditation resources, such as guided imagery, from iTunes. Headspace is one of the most popular guided meditation smartphone apps on the market.

5. Break down your goals into bite-sized pieces.

Be realistic and don’t try to do too much. Instead, break your goal down into sub-tasks and goals that are short-term and achievable. This will get you adapted and prevent the loss of motivation, while also ensuring you don’t hurt yourself.

6. Go natural for your bath and beauty products.

Some products that aren’t regulated can contain harmful chemicals. Consider swapping out your shampoo, conditioner, dish soap, and similar products with natural, organic versions.

7. Experiment with spices.

Some spices like turmeric, garlic, and cinnamon have a number of health benefits. For example, studies have shown that these spices contain antioxidants that help to lower inflammation. Experiment with different spices to create new flavors and promote a healthy lifestyle.

8. Eat more beans.

Beans provide protein and are high in fiber, which is good for your internal body processes and systems. Incorporate beans into your meals to enhance their health benefits. For example, add white beans to soups to make them creamier or add beans to your favorite pasta or “zoodles” dishes.

9. Keep healthy snacks close.

Sometimes you can get cravings for sweets or salty foods, especially is those items are typically in your diet. These cravings can tempt you to eat unhealthy foods, such as chips or candy. Keep healthy snacks close, like in your backpack, purse, and desk, to alleviate cravings with healthy ingredients.

10. Sip on hot water in the morning.

Start your morning with a cup of warm water, perhaps flavored with fresh lemon slices, to increase your energy level and rehydrate your body to promote proper functioning of your systems and organs.

This year, when setting your New Year’s Resolutions, don’t focus solely on fitness. Instead, consider overall wellness so that you can improve your overall health through manageable and achievable goals.

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How to Avoid Injury While Shoveling Snow This Winter

Shoveling snow during winter is unavoidable, especially in Upstate New York, and can sometimes be a risk factor leading to hospital visits. However, you can perform this chore without hurting yourself.


Tips to Prevent Shoveling-Related Injuries


▶ Warm up before you head outside.

In the winter, your muscles are forced to do more work because cold weather constricts veins and arteries that supply blood and oxygen, and there is an additional strain on your heart to pump more blood to meet the demand from your muscles. Do some quick warm-up exercises before heading out to shovel snow to get your circulatory system working faster and prepared for the winter chill.

▶ Don’t lift too much snow at one time.

A full load of snow on your shovel is heavy. If you continually pick up large amounts of snow, you’re likely to strain your muscles. Only lift small portions of snow, ensuring the weight is less than your carrying capacity, to avoid exhaustion or strain.

▶ Use your knees.

One common mistake people make is lifting snow without the support of their knees. Bend your knees while lifting snow to avoid putting too much pressure on your lower back and prevent injury. If possible, push the snow, rather than lift it, off your walkways with a shovel.

▶ Bundle up to prevent hypothermia.

Prevent your body temperature from falling dangerously low by wearing proper clothing, including insulated coats, waterproof gloves, and warm boots with a lot of traction. Take regular breaks to go inside, warm up, and complete a quick exercise to move your muscles.

▶ Invest in an ergonomic shovel.

Prevent back strain and other injuries by investing in your snow removing equipment. While snowblowers are ideal, they can be expensive. As a back-friendly alternative, invest in an ergonomic shovel, such as this one at Target.

Handling an Injury

Never ignore pains. If you notice anything abnormal while shoveling snow, stop immediately and get back indoors. If you experience ongoing to persistent pain, schedule an appointment with our ACPT staff so that we can evaluate your situation, increase the rate at which you heal, and provide additional tools to prevent injuries in the future.