https://forms.gle/z9BSVHHYex3Bxut49

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I hear you! I’ve been there myself. Following my senior soccer season in college, I ended up injured and unable to run. I had spent relatively minimal time in the weightlifting area of the gym before this injury and I had no idea where to even begin. So, what did I do? I started by educating myself on the machines available in the gym and the types of movements I would have to train to hit all of the major muscle groups. I learned what weights and movements felt good for my body and which were uncomfortable or too difficult. I learned proper form by watching weightlifting videos and asked for help when needed. It became a non-negotiable part of my workout routine. Was I one of the only girls in the weightlifting section of the gym? Yes. But I learned that it didn’t matter what others were doing. All that mattered was how I was feeling. I also learned that I really really liked being strong. Now, almost 10 years and a lot of education later, I make sure to prioritize weightlifting each week. And, through my work, I aim to educate as many ladies as possible on the benefits weightlifting and training properly can have on their lives.

So, let’s make 2022 the year that women make a statement in the weightlifting community! Go with a friend, a sister, or even your mom, and get those bodies moving! Cardio is great for our health, there’s no doubt about that. But strength training is just as important! Our muscles are designed to move, be used and be strong! Let’s show up and let the men know that all of the squat racks are not reserved for them alone. We are here, we are strong and we are not going anywhere!

https://www.feldmanphysicaltherapy.com/should-women-train-the-same-as-men/


Feldman Physical Therapy & Performance is the premier provider of physical therapy services in the Hudson Valley. With locations in Poughkeepsie, Fishkill, and Pawling New York.
Each patient receives a full hour of personalized one-on-one treatment with a Doctor of Physical Therapy. This means you will save time and money with fewer visits over a shorter period of time, resulting in faster healing and recovery.

http://www.feldmanphysicaltherapy.com
Join Our Facebook Group - https://www.facebook.com/groups/386308185242697/

#workout #training #womenwholift #physicaltherapy

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Intake Paperwork - https://www.feldmanphysicaltherapy.com/wp-content/uploads/2020/11/Intake-Forms-2020.pdf



Feldman Physical Therapy & Performance is the premier provider of physical therapy services in the Hudson Valley. With locations in Poughkeepsie, Fishkill, and Pawling New York.
Each patient receives a full hour of personalized one-on-one treatment with a Doctor of Physical Therapy. This means you will save time and money with fewer visits over a shorter period of time, resulting in faster healing and recovery.

http://www.feldmanphysicaltherapy.com
Join Our Facebook Group - https://www.facebook.com/groups/386308185242697/

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https://runsignup.com/Race/NY/Poughkeepsie/B3StrengthTrainingWithFeldmanPhysicalTherapyPerformance

We may be physical therapists and beating a dead horse here, but if you want to remain injury-free and active throughout your lifespan, improving your body’s physical capacity is imperative.

Spring into summer is when we see many injuries occur. People start doing things that they have not prepared their bodies for, and voila, a nagging pain pops up. So, how can you set yourself up for positive change and fewer “seasonal” injuries?

There are a few variables we often discuss. The first, is increasing your body's ability to do what you’re asking it to. This means systematically adding extra activity into your daily routine to help yourself improve your body’s tolerance to tasks.

Now, there are many scientific ways to track your activity levels; however, we won’t dive into those here. What we want to do is provide several recommendations on how to build up your body’s capacity and decrease your risk for injury.

Of course, we’re going to throw in resistance training. Otherwise known as strength training, resistance training allows our bodies’ to improve musculoskeletal and cardiovascular capacity. As much as it helps our muscles and bones, it also positively affects our heart, lungs, metabolic processes and neuromuscular system.

It is an often overlooked and forgotten aspect for some as people often focus on walking, running and cardiovascular exercise. Research says people stray away from strength training due to an unfamiliarity with the environment and fear of judgment. Some are afraid of gaining too much muscle or weight. Others just simply don’t understand the importance of protecting our bodies over time.

So, how can you possibly get over the hurdle of fear when implementing a strength routine? Well, we recommend a few things.

Find someone to help. (Like your friendly, local physical therapist)
Reach out to your friends. (We’re those too.)
Join a workout group (Like our B3 Strength Training Group!)
Remember that everyone looks a little silly from time to time. (We have video proof, somewhere).

Oh, and just a side note- it’s never too late to start!

When combating seasonal injuries, we also talk about three variables relating to resistance training, yard work, running, sports, etc. They are:

Frequency: How often you do a task.
Duration: How long you do a task.
Intensity: How hard you do a task.

Activity parameters should be increased in this order to help our bodies acclimate to activity.
Have you ever performed a task for hours at a time and woke up in pain the next day? In this scenario, you need to ask yourself several questions:

Did you train to be able to do the task at hand?
Did you perform the task for small amounts at a time, multiple days per week or did you jump into performing hours at a time?
Did you slowly increase the amount of time you spent performing the task at hand?
How difficult was the work or task? Did you have to move faster than you’re used to or lift heavier things than you’re accustomed to? Did you train to do so?

Well, I think if you explore the answers to these questions, there would be no question as to why your knee or back hurts the next day. As humans our bodies need to be conditioned to tasks we’re asking them to do. Can an astronaut step into a spaceship without prior training or an individual climb Mount Everest without acclimation? I don’t think so.

Resistance training and attention to capacity are key when performing activity. We cannot simply jump into performing strenuous tasks without training properly or else injuries happen. So, if you don’t know where to start or have any questions regarding the information in this post, please don’t hesitate to reach out!

Oh and for our shameless plug:

Let us help you learn how to resistance train and improve your capacity by joining us for B3 Strength Training.

We’re always here to help, especially when it comes to helping you perform to the best of your abilities……


Feldman Physical Therapy & Performance is the premier provider of physical therapy services in the Hudson Valley. With locations in Poughkeepsie, Fishkill, and Pawling New York.
Each patient receives a full hour of personalized one-on-one treatment with a Doctor of Physical Therapy. This means you will save time and money with fewer visits over a shorter period of time, resulting in faster healing and recovery.

http://www.feldmanphysicaltherapy.com
Join Our Facebook Group - https://www.facebook.com/groups/386308185242697/

#Injuryprevention #PhysicalTherapy #Running

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Strength: the ability of a muscle or group of muscles to exert force against a load

Stability: the ability of a muscle or group of muscles to resist a force and control joint position and balance

With these definitions, we can better understand how to classify and use exercises.

Examples of strengthening exercises could be a biceps curl or a squat where your muscles are exerting a force on a load, usually through a larger range of motion, to achieve the end goal of increasing strength in the muscles performing the work.

Examples of stabilizing exercises could be a front plank or a wall sit where your muscles are working to create stiffness that helps keep your joints in a specific position (ie stiffness to maintain an upright posture, or stiffness in one joint to allow movement in another joint).
So, although my teammate was performing a lot of upper body strengthening exercises, she still suffered a severe enough injury to her shoulder to need surgery. A better treatment approach to improve her issues would’ve been a program focusing on improving her shoulder joint stability.

So, how do you do this?

If you are trying to add stability to a specific joint, pick an exercise that either forces you to keep that joint from moving for a set period of time (i.e. a timed plank) or an exercise that provides stiffness in one joint while simultaneously moving another joint (i.e. a bird dog).

For my teammate’s case, the joint requiring stiffness was the shoulder joint. For her, the goal should’ve been to improve shoulder stability during dynamic arm movements such as reaching up overhead to catch a ball. To improve stiffness in the shoulder joint, she could have performed a tall plank with shoulder taps or an overhead carrying exercise as part of her rehab program. Ultimately, in her case, the repeated injuries damaged her inherent stability to the point where only a surgical tightening of the joint capsule could provide adequate support for even daily activities.

Overall, we need both stability and strength in order to live our lives. Stability allows us to stay standing in upright positions, while strength allows us to move from place to place, pick up objects, and do manual tasks. In combination, we can carry groceries, pick up heavy objects from the ground and even run.

As the high achievers that we all are here, let’s keep this in mind when planning our exercise programs! A good balance between exercises that strengthen and stabilize will help keep us able to do all of the fun activities that we enjoy, while hopefully avoiding injury as well.

Happy training!

Meg


Feldman Physical Therapy & Performance is the premier provider of physical therapy services in the Hudson Valley. With locations in Poughkeepsie, Fishkill, and Pawling New York.
Each patient receives a full hour of personalized one-on-one treatment with a Doctor of Physical Therapy. This means you will save time and money with fewer visits over a shorter period of time, resulting in faster healing and recovery.

http://www.feldmanphysicaltherapy.com
Join Our Facebook Group - https://www.facebook.com/groups/386308185242697/

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Hey everyone!

I think we can all admit that the holiday season can be stressful for many different reasons. We spend hours planning, decorating, shopping, cooking, cleaning and traveling to make sure we make the most out of our time with family and friends. However, with all of these added tasks limiting our free time it can be tough to stick to our usual training routine. I mean, how many of us have used the old “my new year’s resolution is to get back into the gym” to rationalize not working out during the holidays? I know I have!

If any of this sounds familiar to you, no worries because I can help you with that! While it is certainly ok to make some concessions in your training during busy times, there are some things you can do to make sure you don’t lose any of the progress that you’ve made in the gym this year. To help you out, I’ve put together a list of tips to help you stay on track and feel more like yourself during the crazy holiday season.

Tip #1: Prioritize your tasks for the day
Take a look at your day ahead and make your workout a priority
If you make it an important task to get done, you will be more likely to get it done
You will feel better about yourself and better about the other tasks you have to complete that day if you take some time for yourself

Tip #2: Plan your workout into your day
Set a specific time frame during your day for your workout
Stick to that time frame and it will be more likely that you will get it done!

Tip #3: Accept that workouts may look a little different
Time constraints and access to equipment can be limiting factors in performing your usual workout routine
Understand this and plan to make some modifications-do your research beforehand so that you can have a plan!
It is ok if your workout is shorter than usual

Tip #4: Be creative in your workout solutions
A little planning can go a long way here! Pack resistance bands, research exercises to do, or plan to perform an online workout that requires minimal to no equipment
Remember, doing something is better than doing nothing!
Tip #5: Invite your family and friends to join you
If you invite your family and friends to join you in your workout, you might feel a bit less guilty about sneaking off to take some time for yourself
It can also be more fun to workout with your family and friends!

Tip #6: Don’t pressure yourself to work out every day
The holiday season is a busy and tiring time for everyone, so it becomes even more important than usual to listen to your body
An extra day off may be necessary to combat the effects of holiday stress and lack of sleep
If it is hard to convince yourself to take an extra day off, understand you may need to take it easier during your workout or even take a day to just go for a walk

Tip #7: Enjoy your holiday treats guilt free!
Enjoy all of the holiday treats you enjoy and don’t feel the pressure to get a workout in to burn off what you ate
Instead, workout because it makes you feel good and keeps you strong, not because you ate differently than you normally would

Tip #8: Plan to return to your regular workout routine when the holidays are over
Staying active during the holidays will make this much easier than if you decide to take weeks off completely from exercise

Remember, the holidays are supposed to be a fun time to spend with family and friends-don’t let working out stress you out! If you employ some of these tips over the next month or so, you will set yourself up for a more enjoyable holiday season.

All the best to everyone in the Feldman PT and Performance family and I hope you have a happy holiday season!


Feldman Physical Therapy & Performance is the premier provider of physical therapy services in the Hudson Valley. With locations in Poughkeepsie, Fishkill, and Pawling New York.
Each patient receives a full hour of personalized one-on-one treatment with a Doctor of Physical Therapy. This means you will save time and money with fewer visits over a shorter period of time, resulting in faster healing and recovery.

http://www.feldmanphysicaltherapy.com
Join Our Facebook Group - https://www.facebook.com/groups/386308185242697/
#physicaltherapy #physiotherapy #exercise #workout

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Hey everyone, Meg here! Although it is already February, I believe it’s never too late to talk about goals for the new year. I personally don’t often make new year’s resolutions because I don’t like the idea that if you don’t achieve them in a certain time frame then you are a failure. I prefer to look at the year ahead and try to set some more generalized short and long-term goals that are more focused on things that will help me live the type of life I want to live rather than specific goals that are more difficult to achieve.

This year brings a big change to my family dynamic as we are expecting our third baby in just a few weeks Days! So, much of my life over the next few months will be spent adjusting to my new normal with three kids in the house. I’m hoping that because I’ve done the newborn thing twice now, I’ll be an expert this time around haha but I know that every baby is so different and you just never know. I’m typically a pretty easygoing and calm person, and I hope that I can continue on that way as we add another member to our family.

Unlike my colleagues, I don’t have any brilliant feats of endurance planned for this year. I plan to spend the year listening to my body and doing what feels right in terms of returning to exercising. Maybe someday John and Justin will be able to convince me to participate in a race of some sort (maybe a 5k? haha), but I don’t see that happening anytime soon (sorry guys!).

Ultimately, this year will be a bit of a transitional year for me. I accept and welcome the challenges and changes ahead, but also hope to maintain my identity outside of being a mom as well. Remember, parents are people as well! And as much as I love my kids, I also love doing things that make me feel like a real person. That said, I’ve set some goals to help me prioritize myself after the baby comes. I love to read, exercise, play soccer and spend time with family and friends. I’m not going to say I have to read a book a month or exercise 5 times a week for me to be happy, but I am going to make it a goal to do all of these activities as often as I can. I hope this will make me become better at taking time to myself which is definitely something I’ve struggled with since becoming a mom!

I will of course be taking some time away from work while I recover and get to know my little baby, but I’m looking forward to coming back and hitting the ground running with everyone in a few months! Take care of yourselves!

Meg


Feldman Physical Therapy & Performance is the premier provider of physical therapy services in the Hudson Valley. With locations in Poughkeepsie, Fishkill, and Pawling New York.
Each patient receives a full hour of personalized one-on-one treatment with a Doctor of Physical Therapy. This means you will save time and money with fewer visits over a shorter period of time, resulting in faster healing and recovery.

http://www.feldmanphysicaltherapy.com
Join Our Facebook Group - https://www.facebook.com/groups/386308185242697/

#treadmill #running #physicaltherapy #physiotherapy

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What Are A Physical Therapists’ Favorite Exercises?

No, don’t worry that wasn’t the start of some really bad joke…although maybe it should be. A few days ago we were all sitting around talking about our favorite exercises and we decided to turn the camera on!

We each got to pick two exercises!
Meg picked:
Single Leg Dead Lift
Kettle Bell Windmill

John picked:
Lateral Lunge
Side Plank

Justin Picked:
Turkish Getup
Banded Deadlift


What do you think? What are some of your favorite Exercises?


Feldman Physical Therapy & Performance is the premier provider of physical therapy services in the Hudson Valley. With locations in Poughkeepsie, Fishkill, and Pawling New York.
Each patient receives a full hour of personalized one-on-one treatment with a Doctor of Physical Therapy. This means you will save time and money with fewer visits over a shorter period of time, resulting in faster healing and recovery.

http://www.feldmanphysicaltherapy.com
Join Our Facebook Group - https://www.facebook.com/groups/386308185242697/

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Do you find yourself ramping up your exercise intensity only on weekends or running at the same pace day in and day out? If you answered yes, you're not alone. These are common pitfalls for runners and triathletes who may not have the guidance of a professional coach. While it's convenient to cram high-intensity, high-volume sessions into weekends and maintain a steady pace throughout the week, these habits can set you up for stagnation or worse, injury. In this blog post, we will explore how to structure your training effectively, so you can avoid these common mistakes and set yourself up for long-term success.


Feldman Physical Therapy & Performance is the premier provider of physical therapy services in the Hudson Valley. With locations in Poughkeepsie, Fishkill, and Pawling New York.
Each patient receives a full hour of personalized one-on-one treatment with a Doctor of Physical Therapy. This means you will save time and money with fewer visits over a shorter period of time, resulting in faster healing and recovery.

http://www.feldmanphysicaltherapy.com
Join Our Facebook Group - https://www.facebook.com/groups/386308185242697/

#physicaltherapist #physicaltherapy #triathlon #marathon #marathontraining

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