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5 Tips to Avoid Snow Related Injuries This Winter

Living in New York’s Capital Region means a cold, snowy winter – which means shoveling. Although the snow is beautiful, shoveling it isn’t as pretty. If done improperly, it can be dangerous and lead to serious pain due to the twisting, bending, and tossing of snow. However, with the right technique and equipment, it can be a breeze!

Nobody wants to experience snow-related injuries. Here are some ways to prevent that from happening:

1. Do a Proper Warm-Up

Before shoveling, warm up your muscles. Give your body 30 to 45 minutes to ‘wake up’ before heading outside. Your neck, shoulders, and lower back are the muscles that experience the most damage from shoveling, so be sure to stretch and warm up those areas before starting.

2. Bundle Up

In the winter months, your muscles are forced to work harder to make up for the lack of warmth. Bundling up with a sweatshirt and heavy winter coat, along with gloves, scarves, and hats will prevent your body temperature from dropping and forcing your muscles to work harder.

3. Have the Right Equipment Handy

By investing in the proper equipment, you are basically investing in your body health! Snow blowers are great tools to limit physical strain during snow removal, but can be expensive. Ergonomic shovels are budget-friendly alternatives that can help you prevent injury. There are many options in the market, but experts say to stick with plastic shovels with steel or aluminum tips. Using the right shovel will help prevent back strain and other injuries. 

When it comes to clearing off your car, use an ice scraper that is comfortable to hold, and the right size for your car. Are you interested in receiving a FREE ice scraper? Leave us a review on Google or Facebook, show one of our staff members, and receive an ergonomic friendly ice scraper! Please note, only previous and current patients or their legal guardians are eligible to participate.

4. Lift With Your Legs, Not Your Back

The most common mistake people make when shoveling is lifting with their back. Avoid painful back-related injuries by using your legs to lift and toss heavy snow. Make sure to go slow and if necessary, work in shifts to avoid over-exerting your body.

5. Handling an Injury

Don’t ignore your pain! If you notice anything abnormal during or after shoveling, stop immediately. If you are experiencing ongoing, persistent pain, schedule an appointment with one of our experienced physical therapists or chiropractors so we can evaluate your situation and get you on the right, drug-free treatment plan!

Please note, this blog was written with information from and

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3 Vitamin Supplements to Boost Your Immune System

3 Vitamin Supplements to Boost Your Immune System

Using vitamin supplements as part of your daily routine is proven to boost your immune system — naturally.

COVID-19 has made a strong immune system a top priority for many people. But while everyone can use a boost to their immune system, you may be confused about how to do so. 

Because vitamins help make your bodily systems work better, they must supplement a healthy, balanced diet. 

While taking some form of daily vitamins will help improve your health, you should never substitute vitamins for a healthy and balanced diet. Some people think they can rely on vitamins alone — a common misconception.

Staying healthy and protecting yourself from infection and disease are likely at the top of our priority list right now, so it is important to determine which vitamins can help you accomplish these goals.

Below we explain three popular vitamin supplements that you can take to boost your immune system. As always, please consult your doctor before adding vitamin supplements to your health and wellness routine, especially if you are on medication.


Zinc is essential for immune system function and immune cell development, which is why it is typically added to healthcare products like lozenges.

Vitamin C

This is one of the most popular supplements, as Vitamin C increases immune cells’ ability to protect you from illness. It is a powerful antioxidant.

Vitamin D

Vitamin D is essential for immune function. Healthy levels of Vitamin D can help lower the risk of infection or illness, and studies show that a daily dose can also improve your immune response.

Incorporating vitamin supplements into your daily routine puts you in control of building and supporting your immune system to prevent illness and disease. Always consult a medical professional before incorporating vitamins into your daily routine. Contact us today for more information on how to boost your immune system.

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Get Fit in 2021 With These 5 PT-Approved Exercises

Get Fit in 2021 With These 5 PT-Approved Exercises

What a better time to start your fitness journey than at the start of a new year? The New Year always gets people motivating and moving, whether that means creating a fitness resolution or amping up a current goal. Although you have the motivation to start this journey, do you have the time? Did you know that many people don’t complete their New Year’s resolutions due to lack of time?

Here are 5 Physical Therapist-approved exercises that are easy to work into your schedule and help you get fit in the New Year!

Cervical Forward Bend

While standing with feet shoulder-width apart, slowly bend the head forward, with chin toward the chest. Bend until you feel a gentle stretch in the neck. Hold for 7-10 seconds.

Mid Back Stretch

While standing with feet shoulder-width apart, extend both arms straight out in front of you, parallel to the ground, with hands palm down in fists. Push fists forward as if you are punching the wall, but hold in that position. Hold for 7-10 seconds.

Side Stretch

While standing with feet shoulder-width apart, slowly run your left hand down the side of your left leg until you feel a gentle stretch to the spine and the opposite side. Hold for 7-10 seconds. Repeat with the right hand running down the right leg.

Spinal Stretch

Stand with feet shoulder-width apart. Slowly bend forward until you feel a gentle stretch to the lower spine to the base of the tailbone (top of tailbone) Hold for 7-10 seconds.

Lower Back Stretch

This incredibly easy exercise is a great way to stretch your entire back! While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball until you feel your muscles stretching. Hold for 5 seconds and repeat 5 times.

As always, if these stretches cause or increase pain, discontinue and call our office.

If you want more of a challenge and are able, we recommend Thera-Ball exercises. Did you know that you should buy the correct sized Thera Ball for your height? Stop by our office to purchase the right one for you, for only 30 dollars, or make an appointment with one of our therapists for a customized Thera-Ball exercise plan that is right for you.

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How to Treat Chronic Pain Using Chiropractic Care — Not Medication

The main goal of the Chiropractic health care profession is to correctly align your body, alleviate pain, and support your body’s ability to heal itself naturally. Forms of treatment include gentle chiropractic adjustments or mobilization.

Chiropractic care is a non-invasive, hands-on approach to treating your spine, muscles, joints, and most importantly, your nervous system.

At your first appointment, your chiropractor will identify the source of your pain and because chiropractors take a holistic approach, your physician will determine the best ways to treat your pain naturally. For example, if you are experiencing neck pain, your doctor may determine that your pain stems from your hips being out of alignment and begin hands-on treatment, rather than prescribing medicines.

“The American College of Physicians‘ low back pain guideline recommends spinal manipulation along with heat, massage, and acupuncture.”

The most popular and positive research about chiropractic care centers around spinal manipulation for lower back pain – which is where most patients experience pain. While “spinal manipulation” sounds like a daunting practice, it is simply a term used to describe the therapeutic movement that chiropractors use to adjust your spine. Typically this involves a quick but strong pressure application on a certain joint between two vertebrae on your spine.

In addition to chiropractic adjustments, your chiropractor may discuss your lifestyle, diet, exercise routine, etc. to better increase your chances of alleviating your body pain. Many chiropractors believe that changing things such as your diet, along with a consistent exercise routine, can help your body achieve maximum health – naturally!

“Less than optimal lifestyle choices, such as smoking or eating a lot of processed foods, will very often slow down the healing process,” says ACPT Chiropractor, Dr. Sheryl Drake. “In the case of smoking, blood supply is reduced. Eating processed foods often makes the body work harder just to detoxify, so healing takes a backseat also. We try to prepare those patients that you may not bounce right back after an injury.”

Pain medication is a simple, quick fix for anyone who may be experiencing any type of pain – but it isn’t the best option for you, your recovery, and your body.

Pain medication touches the surface of your pain but doesn’t fully treat it and prevent it from returning – which leads many people to become reliant on painkillers. In contrast, your chiropractor’s main focus is treating your pain at its source, which helps to prevent pain from coming back. 

Seeing a chiropractor on a regular basis and making simple lifestyle changes enables your body to naturally heal itself, reducing the need for pain medicine.

So, ditch the painkillers and call our office at (518) 869-3884 today to treat your pain in a way your body will love!

Content in this article was written with information from Harvard Health Publishing and Patch.

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Why Movement Matters

Why Movement Matters

Physical therapy, which treats diseases and injury through physical methods such as exercise and stretching, is often thought of as guided exercise to rehabilitate your body; however, there is much more to physical therapy than you may think. Because October is National Physical Therapy Month, we are diving into what physical therapy is and why movement is an important piece to your overall health.

Physical therapy is different from other forms of treatment, and physical therapists use their skills and expertise to improve their patients’ daily lives through drug-free treatment.

When recovering from most injuries or chronic pain, physical therapy is often one of the first steps you can take towards a full recovery. Most patients think they know how to move properly…until their treatment starts. Your physical therapist will chat with you about your medical history, your lifestyle, and your current exercise routine so that they can create a customized treatment plan and help you set achievable goals.

“The unique quality of the physical therapy staff at ACPT is that treatment is not cookie-cutter,” says physical therapist Joe Trimarchi. “Our patients are not just a number on an assembly line, so treatment is individualized and customized to each patient based on their particular needs.”

Whether you are young and have a sports injury or an older adult with chronic pain, there is a treatment plan that will help improve your ability to function in your daily life! 

The ability to properly move – and doing so without pain – not only benefits your physical health but also your mental health.

Injury and chronic pain can negatively affect your mental health. For example, daily chronic pain can cause some people to feel trapped and hopeless. Because physical and mental health are so strongly connected, physical therapists use a holistic approach to their treatments that considers both of these factors. This holistic treatment can help you feel more in tune with your body and as though you’ve regained control of your life.

Joe Trimarchi, PT explains, “quite simply, movement is life. The more you can move, the better your physical and mental functioning. What I love about being a PT is that we help patients help themselves, without having to resort to drugs or surgery. We can see patients transform right before our eyes.”

Content in this article was written with information from AZUSA Pacific University, Brain Center Southpoint, and The Orthopedic and Sports Medicine Institute.

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How Bad Posture Affects Your Body

Are you always being told to sit up straight or pick up your shoulders? While these statements can seem nagging, your health can be impacted by following the advice. 

Poor posture can have a negative effect on your health and even cause major health issues somewhere along the line.

“Since the introduction of mobile devices such as cell phones and laptops into our everyday lives, we have seen almost an epidemic of poor posture. This is because we are hunched over these devices for hours each day, especially now that many of us are working from home, meeting via video conference, and learning virtually,” says Albany Chiropractic & Physical Therapy’s Dr. Traudt.

There are many ways poor posture can negatively impact your health, such as:

Exacerbate Arthritis

Increased pressure on certain joints and muscles can make existing arthritis worse.

Shoulder, Neck & Back Pain

Tightness caused by bad posture can lead to even more body pain.

Breathing Issues

Your diaphragm needs to have space to properly release and contract so that you breathe properly. If you are always hunched over, that can’t happen.


Bad posture can cause a bad mood. In fact, it has been proven that when sitting with good posture, people spoke with more positivity and noticed reduced fatigue.

Fixing your posture can be harder than it may sound. As humans, we are creatures of habit and most times, we don’t even realize how we are sitting. 

Create a new habit to check your posture multiple times throughout the day, not just when sitting, but also when standing and walking. 

Here are some other ways you can improve your posture:

Move Around

Sitting in one position for an extended period of time is not good for your body. Get up and walk around for a couple of minutes every hour.


Stretching can help you adjust your posture. Two of our favorite stretches are child’s pose and the shoulder blade squeeze.

Child’s Pose

Begin on all fours and sink your hips down towards your feet. While walking your hands out in front of you, place your forehead on the floor with your arms extended in front of you.

Shoulder Blade Squeeze

Stand tall with your arms at your side. Pull your shoulders back and downward, like you want them to touch.

Set a Reminder

Use your phone for an hourly reminder to check your posture. Soon, it’ll become a habit!

If you’d like a custom plan to address your poor posture and the negative health impacts of slouching, call our office today to schedule a consultation!

Information in this article was taken from and

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Optimize Your Athletic Performance With Chiropractic Care & Physical Therapy

Optimize Your Athletic Performance With Chiropractic Care and Physical Therapy

When you think of an athlete, some of the first words that likely come to mind are healthy and fit. But surprisingly, that isn’t the case for most athletes. Now, we aren’t saying that athletes are unhealthy; instead, we are pointing out that many have some sort of muscular and/or bone issue.

Athletes put their bodies through a lot, such as jumping, running, smashing, or tackling – all of which take a toll on your bones and muscles.

While a typical method of treatment, painkillers won’t address your deeper needs; whereas, drug-free treatment from a Physical Therapist or Chiropractor can address the root of the problem and help you improve without taking any unnecessary medication. 

Here are some ways that seeing a PT or Chiropractor can help with your athletic performance:

  1. Preventative Care: Your chiropractor or physical therapist will create a custom treatment plan to target areas where you’re most susceptible to injury based on your medical history, and your exercise routine and athletic performance. Your treatment will include learning and practicing techniques and exercises specifically designed for you to maintain strength, balance and overall health to prevent injuries from happening
  2. Peak Performance: We will help you train more and test your limits while decreasing the risk of injury. In addition to athlete-specific exercises, treatment will help you increase flexibility and strength, further your range of motion, and improve mobility.
  3. Decrease Recovery Time: Because we treat your pain at its root, rather than through oral medication, regular chiropractic adjustments can help you recover from an injury quicker.
  4. Avoid Surgery: Effective physical therapy treatment can eliminate the need for surgery, which means no time in a hospital and a faster, drug-free recovery.

At Albany Chiropractic & Physical Therapy, all of our medical professionals have experience working with athletes, ensuring you receive the best-customized physical therapy and chiropractic care. Contact us today for more information!

Content from this article was found on and

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How Vitamins & Supplements Can Support Your Chiropractic Care

How Vitamins and Supplements Can Support Your Chiropractic Care

As Chiropractors, we believe nutrition, including diet and fitness, plays an important role in your overall health and wellness. When treating you during your appointments, we focus on two major systems in your body: the musculoskeletal system and the nervous system. 

There are many things you can do to help your body’s systems work better, and taking vitamins and supplements is one of the most popular options.

According to a recent study from the National Institute of Health, 80% of chiropractors in NYS reported that they counsel their patients in nutrition in addition to the chiropractic treatment (Source). Not sure why that is? Here are some ways Chiropractic Care and nutrition counseling work best together:

  • Holistic Approach
    This approach focuses on caring for your entire body rather than a disease or illness’ symptoms. The Holistic Approach uses food and natural treatment instead of medicine to improve and maintain your health.
  • Nutrition Adjusting Subluxations
    Your nutrition, including the food you eat and the supplements you take, can influence your physical wellbeing. For example, low levels of Vitamin D can cause lower back pain while vitamin B can prevent liver dysfunction.

Taking vitamin and supplements is an easy way to take care of your body now and in the future. 

Still not convinced? Here are how some supplements and vitamins can impact your health.

  • Potassium regulates nerve impulses and therefore can prevent uncontrolled signaling of nerves, which can lead to conditions like epilepsy.
  • Calcium is a major element of your bones and helps them to grow and remain strong. Since it’s an important mineral to numerous body systems, your body will take calcium from your bones if you aren’t getting enough of it elsewhere in your body.
  • Vitamin D promotes bone growth and development. It is one of the most important nutrients for proper bone health, as it helps your body process and absorb calcium.
  • Vitamin B12 is essential for your nervous system and metabolism. It breaks down complex carbohydrates into simplistic glucose that your brain then uses for basic functions. It also helps maintain a healthy amount of the nerve insulator, myelin, which is used for nerve transmission. 

Interested in taking a natural approach to health and wellness? Contact Albany Chiropractic & Physical Therapy to learn how we can provide you with drug-free treatment!

5 Essential Vitamins to Complement Chiropractic Care
Nutrition & Chiropractic: Why it Matters

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Seniors, Keep Moving! Staying Active Through Physical Therapy

Seniors, Keep Moving! Staying Active Through Physical Therapy

As you grow older, your joints and bones age too. This could cause you to lose strength, stability, and movement. However, physical therapy can slow that process and keep our bodies in motion. 

Physical therapy can help older adults maintain and reestablish their independence, especially those who are managing long-term illnesses.

Falls are the most common reason why most aging adults require physical therapy treatment. Physical therapy improves functions you tend to lose as you grow older, such as flexibility, strength, balance, and mobility. Customized physical therapy programs ensure older adults can address specific and personal areas of concern while also increasing levels of function and preventing future injuries.

So, why should aging adults seek physical therapy treatment?

  • Reduce & Eliminate Pain
    Therapeutic exercises and manual therapy delivered through a custom regimen helps to restore joint and muscle function.
  • Improve Mobility
    Stretching and strengthening exercises will improve standing, walking, and moving ability.
  • Improve Balance
    Reduce the risk of hurtful falls through a custom exercise regimen to safely and carefully increase your balance to improve coordination.
  • Manage Medical Issues
    Address pain and discomfort from illnesses such as arthritis and osteoporosis.

Understanding the benefits of physical therapy is important to removing discomfort about making your first appointment; however, it is beneficial to know what to expect when you arrive at our office. 

Our team of physical therapy professionals begins your appointment with a consultation and evaluation so we can fully understand your current condition and health history. After we have discussed those, we will create a custom treatment plan based on your level of function, the amount of pain you feel, your strength, and your lifestyle.

Whatever your condition may be, we guarantee your experience at Albany Chiropractic & Physical Therapy will be positive! We pride ourselves on providing you with the highest-quality treatment. Contact us today to schedule your physical therapy consultation. 

Content from this blog post came from ASC Care.

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How to Improve Your Sleep With Chiropractic Treatment

How to Improve Your Sleep with Chiropractic Treatment

One of the most common complaints from adults is issues sleeping.

Trouble sleeping can be caused by many simple factors, such as pillow type, sleeping positions, or even your mattress, or not-so-simple factors such as:

  • Insomnia is when you’re unable to fall asleep or wake up in the middle of the night and cannot fall back asleep. Common causes of Insomnia include stress, anxiety, depression, and certain medications you may be taking daily.
  • Sleep Apnea could cause you to experience symptoms such as sudden waking and gasping for air, snoring, sleepiness during the day, extreme dry mouth upon waking, and literal pauses in breathing through the night. (Source)

We all know that chiropractors’ main focus is to correct any misalignments in the spine. What does this mean for your sleep patterns?

Through chiropractic treatment the pain and tension you feel in your spine will be released, and overall your body will feel more relaxed, making it easier for you to get comfortable and fall asleep. Interestingly, one-third of people who have had a chiropractic adjustment report that they experience improvement in their sleep immediately. (Source)

How else can my chiropractor help my sleep patterns?

In addition to diagnosing and treating spinal problems with adjustments, we offer suggestions for getting better sleep. After discussing your current sleeping habits, like positions, pillows, and mattress, we provide customized suggestions to improve those habits to help you get more and better sleep. Recommendations may include alternate sleeping positions and the best position for your body and its needs, and whether your pillow and mattress are to blame for your sleeping issues.

If you would like to improve your sleep through drug-free treatment, call our office today to set up your appointment!