How Do You Improve Your Sleep Quality?

Every week, our clients ask us questions about the best, natural ways on how they can improve their sleep. When someone has sleep disturbances, it's usually : - How to fall asleep, ​ - How to stay asleep for a full night's sleep.

These 2 areas can be big challenge.

But, once one or both of them are improved...

You should start feeling more refreshed and alert when you wake up in the morning.

Plus, you may feel less fatigue throughout the day, including the late afternoon.

Now, here's the...

7 Ways To Improve Your Sleep Quality:

1.) Reduce blue light 1-2 hours before bed (computer light and smartphone screen light).

2.) Avoid watching TV and movies in bed.

3.) Keep your bedroom at a cool temperature (65-67 degrees is optimal for your brain, lungs, and nervous system).

4.) Avoid vigorous exercise late in the evening. It may time for your heart rate to relax and return to a normal range, which could interfere with relaxing sleep and recovery.

5.) Go to bed and wake up at consistent times.  Your brain and body will appreciate a normal sleeping schedule.

6.) Get a new mattress every 10-15 years, and get a new pillow every 3-5 years.

7.) As soon as your wake up, expose yourself to bright lights in your bedroom or natural sunlight out your window.

Plus, consider these...

​BONUS Tips For Better Sleep:

- **Sleep position does not really matter that much. It is okay to sleep on your stomach faced down, as long as you alternate sleeping with your head turned to the left and then other nights where it's turned to the right.

- When was the last time your bedroom has been dusted with a moist cloth?

- When was the last time your bedroom floor was vacuumed (carpet) or wet wipe/Swiffer (hardwood)?

- Consider air flow such as a gentle fan.

- When was the last time your air conditioner vent was cleaned or replaced?

- When was the last time you got a new mattress or pillow?

- Does your pillow support your neck so that when side lying, your spine is straight?

- Consider nose strips to improve nasal breathing by slightly opening up your nostrils a little more.

- Consider wearing an eye mask. It can be relaxing and assist in keeping you in deep REM sleep.

- Consider using "white noise" via an app or YouTube (with your device plugged into power) to drown out any outside noise such as cars or sirens.

Did you find this helpful?

If after trying some of these tips and strategies, do you still have sleep issues that is resulting in fatigue?

Call us anytime, 24/7, at (646)-781-8884 if you're looking for professional help with your sleep, or if you're looking for "physical therapy near me" which could include convenient home visits or treatment visits at your office workplace.

"I Have Back Pain, and My Doctor Told Me To Stop Deadlifting.  What Should I Do?..."

First thing's first...

There is a big difference between a physician/orthopedist and a doctor of physical therapy.

Many physicians and orthopedists will tell their patients to stop deadlifting if it has resulted in lower back pain, sciatica, or hip pain.

But, what if you want to keep lifting weights, deadlifting, or get back to CrossFit pain-free?

That's where physical therapists step in.

Nowadays, many physical therapists (doctors of PT) are the provider of choice to get you back to fitness, deadlifting, and CrossFit...

And, they do it with a natural, holistic treatment approach.

We usually describe this as a "game plan."

This is very different from seeing a physician, primary care doctor, or an orthopedist.

Because they will tell you to "Stop deadlifting"...

Or, "Stop CrossFit."

Our doctors of physical therapy will find a way to have you return to the workouts and lifts that you love.

We truly believe that there should be more fitness in healthcare,

So, it does NOT make sense to stop deadlifting.

Often times your deadlifting form may simply need to be corrected or modified.

Other times, you may require hands on joint mobilization treatments or soft tissue treatments,

That take pressure off certain joints,

Or, that lengthen tight and restricted muscles or tendons,

But, the hands on treatment techniques are always followed up by:

- Drills,
- Movements, or
- Exercises...

For:

- Muscle activation,
- Pain relief,
- Blood flow and circulation to facilitate healing,
- Additional joint mobilization,
- Increasing range of motion and, 
- Increasing flexibility.

Are you experiencing pain with deadlifting?

Are you dealing with back pain or joint pain from CrossFit?

Feel free to reach out to us.

Call us anytime, 24/7, at (646)-781-8884.

Steroid Injections Increase Joint Pain and Cartilage Loss in Knee Arthritis (Research Confirms Natural Physical Therapy)

When people have ongoing knee pain, they often believe that they "need a shot."  Or, they think that a steroid injection is the only treatment that will help them.  But, with more and more research, scientists have found that this should be a last resort after natural knee physical therapy treatment is attempted with one or more physical therapists.

This research study below has found that steroid (corticosteroid) injections do not treat knee inflammation, but instead actually can erode the vital cartilage inside of your knee joint, leading to continued or chronic knee pain. 

https://jamanetwork.com/journals/jama/fullarticle/2626573

https://www.medscape.com/viewarticle/880072?fbclid=IwAR05ho9GTFP7yrdIq7XLbS5UxzUJwQ-tY9xHdht5sqRG8WbnOO20ewsHjrQ

If you are dealing with knee pain and you go see a physician such as an orthopedist, they may suggest a steroid injection in your knee. 

But, this may be "old-thinking" and it can actually be a worse long-term decision in the overall health of your knee joints.

You see, the cartilage inside of your knee joints are your natural shock absorbers for when you are standing, walking, going down stairs, jogging, running -- and specifically when jumping, cutting side to side, and playing active sports. 

Therefore, it would be in everyone's best interest to avoid steroid injections unless you have already tried one or more physical therapists, massage therapists, acupuncturists, etc.

Because, most of the time, one of those professionals will be able to ease or fix your knee pain altogether...

Without having to be exposed to invasive injections that can "fast-forward" a loss of cartilage.

Furthermore, for people who have had one or more steroid injection, their loss of cartilage will result in even more pain than if they had not taken a steroid injection.

Since our knee joint cartilage is a cushion and shock absorber, having less of such cartilage will result in more "wear and tear" inside the knee joint, when compared to no history of steroid injections.

Now, it has been researched and documented for years that steroid injections have also been tied to more tendon tears (and ruptures) such as achilles tendon (calf) tears.

But, that is referring to soft tissue (tendons and muscles), and this blog post is referring to joint cartilage.

So, what this means is that steroid injections are not meant to be the first line treatment for joint pains, aches, or injuries.

Steroid injections should only be used when natural, conservative, hands-on treatment have not relieved your pain.

Unfortunately, many people are either firmly pushed by their orthopedists to let them give you a "steroid shot" (injection), when they know that you have not fully tried or completed conservative knee treatment.

Meaning, many of these physicians would make sure that their own kids first try conservative treatment, such as physical therapy, before they would give their children a steroid injection! 

And, typically the only explanation of why they would strongly suggest a steroid injection before conservative treatment is because of financial incentives in their practice or hospital system.

We're in a fee-for-service healthcare medical model, so the more treatment procedures completed, the more financial gain.

Even if it's out of order that is supported by years of research and clinical trials, where the clinical decision-making should go from most conservative treatment to more invasive treatment....

Your knee pain or injury treatment should not start with an invasive steroid injection, and then you get referred to conservative physical therapy.

Do you see how that is out of order from least invasive to more invasive?

By the way, you have full control of your health and wellness, plus in nearly every state, including the state of New York, you have "Direct Access."

Direct access means that you can self-refer yourself to any physical therapy practice.  We do not require a referral or prescription. 

You can do your own research, look at Google reviews, and physical therapy websites near you -- so that you can make the best decision about your knee pain treatment and your overall health.

This also includes other knee situations you might be dealing with, such as:

- Water on the Knee,
- Knee buckling,
- Instability or a wobbly knee, 
- Pain around your knee cap,
- Knee clicking,
- Knee popping or cracking.

If you've found this blog post to be helpful, we'd love to hear from you.

Post your thoughts here or submit your comment in the form below.

Additionally, if you have topics or questions you'd like us to write about, feel free to share those suggestions as well.

11 Benefits of At-Home Physical Therapy (Concierge PT in Manhattan, Brooklyn, Queens):

1.) Convenient. Seen in the comfort of your home apartment,

2.)  Time-saving and efficient for your schedule,

3.)  For busy professionals who don't have time for a PT office,

4.)  No wasted time commuting to a PT clinic office,

5.)  For seniors who want to stay independent at home,

6.)  No waitlist (get started right away),

7.)  No referral/prescription needed (Direct Access, NY State law),

8.)  Get one-on-one hands on manual therapy,

9.)  Treated by a Doctor of Physical Therapy,

10.)  We find the root cause of your issue, and fix it.

11.)  Focused on your results. (Improvement felt right away).

Plus, we're trusted by elite hedge funds, top physicians, executives, CEOs, healthcare administrators, lawyers, accountants, entrepreneurs, weekend warriors, and savvy seniors.

Now, in our private, confidential, and exclusive treatment experience, we have 2 common types of clientele:

✔️  Busy professionals and business people, aged 40-75+, who are struggling with aches, pains, joint discomfort, or stress -- that is getting in their way of performing at the highest level.

✔️  Older New Yorkers and savvy seniors 65+ who either are or are not homebound, but regardless, that want to remain mobility, independent, and in control of their lives and in control of their own health and wellness decisions.  These clients tell us that they do not want to rely on their children or be a burden to their families. 

Do you fit into one of those two categories?

If so, then you're probably the right fit for Concierge Pain Relief - Home Physical Therapy.

Call us any time, 24/7, at (646)-781-8884.

Aging In Place - New York City Home Care

"Aging In Place" has many definitions by many people.

But, basically, it means an older individual who wishes to stay in their home or apartment for the rest of their lives,

Rather than moving into and living in a:

- Nursing home,
- Retirement home or community, 
- Long-term care facility.

The one thing that the Covid-19 pandemic has confirmed is that:

More and More Older Adults Want To Stay in Control of Their Care Decisions, and Live in a Familiar, Comfortable Space (Their Home).

Older adults want to remain independent as long as possible,

And, they want to do so with integrity.

These are many of the things that our older clients have told us "word for word."

Once this is established and understood,

The next step is ensuring the home/apartment is suitable for safe living for your loved one.

For example, when we conduct our first phone consultation or complete the first home visit,

Our team members may list out a few suggestions, such as:

1.) Removing loose rugs that could be a fall risk.

2.) Improving overhead room lighting to assist your loved one's vision to navigate the home space safely, while preventing falls or injuries.

Those are just 2 simple suggestions to start with.

However, we know it's important to begin this process slowly...

So, that your loved one or your spouse does get upset that we're creating too many changes to their home.

Ultimately, there will be changes to the home/apartment, but we strive to slowly and calmly communicate why we have suggested such changes or additions to the home.

At the same time, any or all changes will typically be focused around improving your loved one's ability to safely live and age in the home that they love.

Does that make sense?

Now, we have healthcare providers that are experienced in evaluating, treating, and caring for older adults who are living with:

- Alzheimer's Disease,
- Dementia,
- Lewy Body Dementia,
- Mixed Dementia,
- Parkinson's Disease - Parkinson's Rehabilitation
- Multiple Sclerosis, 
- Cerebral Palsy,
- Stroke (CVA, Cerebral Vascular Accident - Stroke Rehab)
​- Traumatic Brain Injury (TBI),
- Post-Brain Tumor resection, 
- ALS (Lou Gehrig's Disease),
- Long Covid or Post-Covid-19 Decondition
- Hydrocephalus.

Plus, we offer comprehensive and compassionate help with:

- Neurologic conditions,
- Memory Care,
- Natural Brain and Muscle Activation, 
- Fall Prevention,
- Gait Training,
- Balance Re-Training,
- Walking with cane or walker,

And, we do so in the comfort of your or your loved one's home or apartment.

Further more, we have experienced specialists and compassionate professionals to assist in any situation, including but not limited to:

- Doctors of Physical Therapy (In-Home Physical Therapy),
- Private Nurses (Concierge Nursing),
- Home Health Aides,
- Care Companions,
- Concierge Physical Therapy.

Do you have any questions about how we're different? 

Or, would you like to review our testimonials and success stories of older New Yorkers who we've helped recently?

​Call us any time, 24/7, at (646)-781-8884.

Pain Treatment, Pain Science, and Your Health & Wellness

Pain can start when your muscles need to be stronger,

Or, when soft tissues (muscles, tendons, etc.) need to have more tolerance to meet the demand you are placing upon them.

Pain is also influenced by our:

- Stress Levels,

- Nutrition,

- Sleep,

- Recovery Habits,

- Mood, and, 

- General Lifestyle.

We are Doctors of Physical Therapy ("Movement Doctors") and Movement Experts... 

And, we are here to help you understand your aches and pains,

Plus, we're here to help you create a game-plan to overcome it.

Now, we come to you and offer convenient and exclusive In-Home Treatment.

Does that sound like something that you would be interested in?

Call us any time, 24/7,  at (646)-781-8884.
​

Common Conditions, Diagnoses, and Offerings with our In-Home Physical Therapy and Longevity Programs (NYC):