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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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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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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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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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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 Custom Orthotics Can Help Relieve Your Pain

Do your feet ache? Does that pain travel into your hips and spine? If you answered yes to these questions, consider getting custom orthotics. Orthotics work particularly well for athletes, runners, and those who spend a lot of time on their feet as they serve to alleviate pain and imbalance in your feet.

Your feet are the foundation of your body and custom orthotics help to maintain their structural and functional balance, while also keeping them stable throughout the day. As we get older, our arches tend to drop or fall, and when they do they are unable to offer as much support to the feet and subsequently the knees, hips, and back. 

The process of getting custom orthotics is easy. 

All you need to do is set up an appointment with your chiropractor or physical therapist and tell them about the pain you experience. They will then give your feet a quick 3-D digital scan. This is quite simple, as you’ll only be asked to rest one or both feet on a sensor plate with your knee bent. A computerized image of your feet is generated for the doctor to review. If your practitioner notices an irregular weight-bearing pattern, they will then fit you for your custom orthotics. 

You can get your orthotics in two different forms: orthotic shoes and shoe inserts. 

Orthotic Shoes are custom-created shoes that have your orthotics imprinted in them. Alternatively, shoe inserts are, as you might have guessed, inserts that are custom made for your foot. You can move your inserts into any shoe you’d like, making them more versatile than orthotic shoes. Which solution you use depends on your needs, doctor recommendations, and preferences.

While orthotics will likely decrease your pain, you should still schedule a follow-up appointment with your chiropractor or physical therapist to ensure the orthotics are working properly and meeting your body’s needs. If you are having trouble with your orthotics, this follow up appointment is an opportune time to tell your practitioner about your continued pain or issues.

At Albany Chiropractic & Physical Therapy, we offer free digital foot scans to help you determine if orthotics are the right fit for you. Take a pain-free step in the right direction and schedule your appointment with one of our medical professionals today! 

This article was written with information from PodiatryToday and WebMD.

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4 Reasons to Treat Student-Athlete Injuries with Physical Therapy

4 Reasons to Treat Student-Athlete Injuries with Physical Therapy

Sports injuries are common among athletes – both professional and high-school student-athletes. However, as a high school athlete, your injuries are a bit different because your body is still growing. The growth of bones, tendons, and muscles don’t occur at the same rate. Sports injuries not only affect your physical activity but also can cause stress, anger, and fear so it is imperative you take appropriate measures to tackle and prevent injuries.

Physical therapy has been proven to be one of the most effective methods to deal with sports injuries, especially because of the customized treatment each patient receives. Here are just some of the ways you can benefit from physical therapy treatment:


ACPT’s physical therapists are well experienced when it comes to sports injuries. They can offer overall advice on how to prevent injuries as well as sport-specific tips. If you’re already battling injuries or soreness, a physical therapist will also guide you on ways to quickly recover.

Proper exercises

Through physical therapy, you can learn the best exercises and the ones that are right for you. This helps prevent new injuries and manage existing pain. A physical therapist will evaluate the level of your injury and offer you tailored exercises to help you recover fast.

Returning to sports activities

So many high-school student-athletes make the mistake of returning to full sporting activities when it is not the right time. Even though your body looks as though you’ve fully recovered, and you want to return to playing, doing so may eventually result in another injury. Seek the advice of your physical therapist who knows the severity of your injury and wait for their green light to return to the game.

Preventing future injuries

Preventative care is very important for every athlete. After all, you don’t want to get another injury immediately after your rehabilitation! A physical therapist can recommend the best protective equipment to prevent injuries depending on the type of sport, such as shin pads and orthotic shoe inserts, as well as exercises to help strengthen your weak areas and prepare you for games yet to come.

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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.