​What is the Empire Wellness Club?  It is a program for Adults 50+ who enjoy a group environment that allows you to connect with members of the community while also getting the benefits of exercise such as, improved strength, endurance, energy levels, prevent progression of osteoporosis and decrease blood pressure and cholesterol to name a few!

• This class is for Adults 50+
• Each sessions is 30 minutes long
• The sessions are 2x a week
• Sessions will be on Tuesday & Thursday at 12:30pm
• Exercises can be modified!  There will be several modifications (easier and harder for each exercises)
• This is not the same as PT! There is no hands on treatment with the Empire Wellness Club, this is a group exercise environment, not a 1 on 1 Physical Therapy session.
• You can still come if you are a patient!  Just with approval from your PT!
• You might be wondering do I still need PT?  If you are suffering with pain, limited mobility or a decrease in your active lifestyle then YES you need physical therapy!
• You can go through your insurance it just depends on what insurance you have

Text WELLNESSCLUB to 845-225-2000 to receive more information immediately
and claim one of the limited spots to the program.

​Exercise for those 50 and older is one of the most important things you can do for your health. Being physically active can improve your brain health, prevent progression or development of osteoporosis, increase strength, improve endurance, decrease the risk of disease and improve your ability to do everyday activities.
 
Here are 5 Benefits of an exercise program for those 50 and older 

• 1. Number 1, you can Prevent progression or development of osteoporosis 
  • Research shows that resistance exercise prevents the development and progression of osteoporosis by decreasing the rate of bone mineral density loss, which is how doctors measure bone strength
  • Bone strength decreases with age, but through exercise we can slow this process 
  • This will allow you to be better able to withstand a fall or other unexpected impact, such as in the case of a car accident 
• 2. The second benefit is Increased strength 
  • More strength Allows you to prolong your physical function level.
  • You can continue to participate in recreational physical activity like walking, hiking, and biking,
  • As well as you can maintain independence in the home, such as when performing housework like gardening with less fatigue and increased confidence as you age
• 3. The third benefit is Improved endurance
  • This allows you to continue to accomplish extended duration activities, as well as to be as productive throughout your day as you always have been
  • With increased endurance, you will be able to be more involved with your kids and grandkids with activities like going to the zoo or to the park without worry of needing to rest 
• 4. The fourth benefit is Decreased Risk for heart disease and stroke
  • Being active lowers blood pressure, and decreases risk for heart attacks and strokes
  • Being proactive and preventative for these conditions will allow you to go to the doctor's office with confidence, and be less dependent on medications, all the while putting your mind at ease about your heart health 
• 5.The last benefit is the social aspect of Community Involvement 
  • You will be able to build relationships with members of your community with the same interests as you that can become a part of your support system in your pursuit of a long healthful life
  • You can make new friends that keep you accountable for your good health, as you will keep them accountable for their good health

 

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​In this episode Tony is answering a question that was submitted.  The question was should you walk if you have low back pain?!  He is going to discuss 2 reasons why you should still walk with low back pain:

1.  Walking will stretch the muscles that are going to support your spine.  It is going to increase your stability and the movement of your spine so that you have a healthy spine. It will also increase the blood flow which will increase the oxygen that goes to your muscles around your spine!  Walking will increase the nutrients that are going to go to your spine to keep it healthy.  Increasing the blood flow from walking you are going to flush out any toxins that are going to be building up in the muscles surrounding your spine.  
2. Walking is going to increase the flexibility in your low back.  If you don’t walk you will become more stiff.  You will have increased pressure on your spine because your spine and muscles won't move as much.  The pressure will be very constant; it won't disperse the forces in your back at all.  Walking is good to reduce or maintain any kind of weight that you have.  It is good to keep your blood pressure under control, helps monitor or keep your cholesterol levels in check.

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​​Recently, I just completed a certification course looking into the most recent and evidence based ways to treat low back and neck pain! In doing this, I earned my certification in Orthopedic excellence of the spine. During the course we discussed ways to group patients into different categories based on their pain so we can best treat them with specific techniques and exercises! 

If you are someone that falls into one of the four categories listed below, I believe we can help you reduce your pain and get you back to doing the things you love to do! 

1) Low back pain or neck pain with mobility deficits: 
This category is for people who are suffering from either low back or neck pain that are also experiencing trouble with turning your head, bending forward to touch your toes, or twisting to reach for objects. Typically, the pain is localized to either your low back or neck region and does not radiate or linger into other areas of your body such as your legs or arms. 

2) Low back pain or neck pain with coordination deficits: 
This category is for people who have a difficult time contracting certain muscles in either the low back or neck that are responsible for stabilizing the spine. Typically we see this in patients who have just experienced a car accident. In the neck region, this is associated with whiplash that many would get from an impact collision. If you are someone who has recently been through an accident and has since been experiencing low back or neck pain then this category is something you may fall into! 

3) Low back or neck pain with radicular symptoms: 
This category is for people who experience low back pain or neck pain that is radiating into your arms or legs. Typically, the feeling is described as "numbness or tingling" and can be very debilitating. Some people may only experience these symptoms in the arms or legs and may not even report low back pain or neck pain. If you think this is something you are experiencing then this is likely resulting from a compressed nerve. But don't worry, we can help you with this! 

4) Neck pain with headaches: 
Many times, headaches can result from increased tension in the muscles located in the neck and/or shoulder region. Headaches can also be associated with increased stress levels and prolonged postures during the day. If you are someone who experiences headaches throughout the day, it could be a result of something going on in your neck. 

If back pain prevents you from doing the stuff you love text BACKSCREEN TO 845-225-2000 and claim one of our 10 free back screens! ​

​Tony talks about his 5 Running Essentials.  In this episode he talks about 5 items he uses everyday for running.  Here are 5 quick running essentials that you should be using!

1. Shoes are definitely essential when it comes to running, you want to make sure you have comfortable shoes!  Tony uses Hoka Arahi and Nike Vomero running shoes.  These are 2 shoes he is rotating with for training.  
2. A running watch is great to have to track the time, heart rate and pace!  Tony likes to use a garmin forerunner watch that tracks a whole lot of data, heart rate,and his pace.  Another option is just an old school casio watch that just records the time! (www.garmin.com)
3. A good pair of shorts is needed for running!  Tony likes to wear the Tracksmith session shorts.  They are comfortable, sweat doesn’t stay on them, no chaffing and you can wear them around all day if you wanted! https://www.tracksmith.com 
4. Sunglasses are great to have when you are on a run so that you can see if it's a sunny day!  Tony uses a $25 pair from a company called Goodr.  They are nice because if they break it was only a $25 pair of sunglasses compared to $150 ones!  They have polarized options, different lens/frame colors and styles!  https://goodr.com 
5. Lastly, you want to make sure you have a good comfortable pair of socks on while running!  On amazon there is a really great 12 pack of socks for under $15!  They are made by a company called Bering. https://www.amazon.com/BERING-Athletic-Quarter-Running-Training/dp/B076FRJTY9/ref=sr_1_4_sspa?keywords=bering+socks+men&qid=1660833560&sprefix=bering%2Caps%2C71&sr=8-4-spons&psc=1 

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Tony gets a lot of questions whether he does strength, resistance or weight training as a runner and triathlete.  In this episode he talks about strength, resistance and endurance training for athletes.  Here are 5 quick benefits of why you should be doing that if you are a runner or triathlete!

• The biggest reason you should do this is because it can prevent injury and give you proper form.  It will prevent any muscle imbalances and or discrepancies whenever you step with your right, left foot or swing one of your arms-stuff like that!

 

• It will improve your running economy and help make you an efficient runner.  

 

• If you lift weights you will get faster.  So by lifting weights you will increase your power output.  This will make you able to generate more force while you are running.  This will make you faster!

 

• You will maintain fitness longer as you age!  That means you will detrain faster by being stronger as you get older.  

 

• Strength training will make you stay leaner.  The calories you are going to burn and more muscle mass you will have.  Overall you will be leaner from lifting as opposed to endurance training like swimming or running all the time.

 

•  Along with that the type of lifts you do if you do multi joint lifts such as, a deadlift, a power clean.  Those will benefit you more so rather than doing an isolated movement like a one body part movement!

Graston technique is a unique, evidence-based form of instrument-assisted soft tissue mobilization that enables clinicians to effectively address soft tissue lesions and fascial restrictions, resulting in improved patient outcomes.

When you combine Graston technique with some of the exercises we give you in the clinic it’s going to help you improve your motion and function. This tool kind of looks like a butter knife, some are in an s shape and are different in thickness and size.

• Is Graston something that is new?

It is not something that is new, it was originally founded years ago.  The results you'll get are 75-90% of conditions it is used on in restoring function to acute and chronic injuries, pre and post surgical.  If you come into the clinic we likely will use it if you have an ACL tear or some kind of incision.  We would use it around those scars to make sure you don't develop anymore scar tissue around those incisions.

• What conditions can be treated?

It can be used around scars, very common with Achilles tendinitis, lateral epicondylitis in the elbow and patellofemoral disorder.  We like to use it a lot on the tendons because it helps loosen them up.  Tony likes to use Graston!  It is a great form of instrument assisted therapy.  Sometimes he likes it better than massaging in the quad area on a client.  He feels like it works better and gets deeper!

With this stainless steel tool It works in a way that your hands or other tools cannot.   This helps Set Graston apart because the whole patten is inside the edge and curvature. You can purchase a tool like it on amazon, but you won’t get the same results. Tony feels like when using it on himself and on patients it works great!

Kinesio Taping is a stretchy, moveable tape.  It comes in different colors and stabilizes the injured area lightly by adhering to the skin and applying pressure to the tissues the tape is wrapped around.  This is very popular with Olympic athletes who use this tape to alleviate pain and improve blood flow!

• A patient asked which tape is the best one to use?

There are a couple different kinds of tapes.  You want elasticity and want it to stretch up to 140% normal length, be light, hypoallergenic, latex free, air permeable and durable. Kinesio Taping can last anywhere from 3-5 days per application depending on what you use it for. For our patients we like to use Rock tape. 

• Is there a difference between the colors?

There is no physical or chemical difference between the colors!  Tony prefers the black tape because he thinks it is stronger.  The lighter color tapes are good to use if you want minimal visibility.  Other colors you can match with your uniforms if you want! Color choice is a matter of individual preference.

• Is it the tape or the technique?

 It is all about the technique and how the tape is applied.  This will help alleviate pain and facilitate lymphatic drainage by lifting the skin.  This lifting technique forms convolutions in the skin increasing space and allowing for decreased inflammation in affected areas!

• How is the tape applied?

It is applied over the affected area, the muscles will be in a stretch position and then when the tape is applied.  You will stretch the tape and then apply it down to the skin.  It will be constricting a little or stretching out, but this all depends on how you apply it.  

​They sell Kinesio tape at stores like CVS that you can purchase and use at home.  It is important to make sure skin is dry, oil free, no lotion, and sweat free.  You should try to not get the tape wet for an hour after it is applied.  They say it's heat activated so you'll have a better adhesion if it is gently warmed up with a hairdryer- don't hold too close!  Natural movement of the body will generate enough heat to give it a good stick as well!  Mostly all tapes are water resistant.  Just read the back of the box to make sure yours is!  I believe they all offer water resistant tapes such as Kinesio, Kt and rock tape.