Dr. Weiss gives the low down on recovering from three common ailments:
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(HealthNewsDigest.com) – Is ice nice? Can heat not be beat? Stop the guessing game and go straight to the pros. Meet Dr. Scott Weiss, a licensed physical therapist and board certified athletic trainer in the state of New York. He is also a registered exercise physiologist, strength and conditioning specialist and fitness trainer with over twenty years of experience.
In 2012, Scott was selected to be a member of the United States sports medical team for the Olympic Games in London where he provided emergency medical and physical therapy services to the U.S. Sailing Team. He also served as part of the USOC sports medical team in the 2004 Athens and 2008 Beijing Games as well as several Pan American games across the world.
Dr. Weiss gives the low down on recovering from three common ailments:
1- SPRAINED ANKLE -(RICE) Rest , Ice ,Compression and Elevation higher than your heart. Most minor sprains take 1 to 2 weeks to fully heal. You must not only regain strength and ROM (range of movement) but proprioception, as well. Proprioception is regaining the awareness of where your body, specifically your ankle, is in space. This is very closely related to balance. Most people blow this off, but fine tuning of the nervous system is integral before returning to activity.
2 – STRAINED ROTATOR CUFF- Immediately ice the area more towards the back of your shoulder. Good old crushed ice or a pack of frozen peas or veggies works best. Use a sling if you cannot lift your arm. If it is minor, start heating and stretching it 48 hours later with a cross arm stretch, doorway stretch or trying to hang from a bar if possible. Keep heating the area to increase blood flow to the healing tendon. Then strengthen at the end with a few key stretches like prone, horizontal abduction with thumbs up,
push ups either on a wall when acute or on the floor in sub- acute phase of injury
or side lying external rotation with a towel under arm for blood flow reasons.
3-ACUTE LOWER BACK PAIN- Use contrast baths for this (the prescription is 102 hot and 52 cold temps is ideal and 3:1 ratio for 3X is ideal) , hip flexor stretching (lunge), hamstring stretching, standing hamstring stretch, as well as side bending and reaching with left hand toward ceiling. Isometric exercises for the core – for the front try side planks held from five seconds to two minutes. And for the back perform bridges. For proper positioning: If you lay on your back use a pillow under your knees, if you lay on your side, then put pillow in between legs and if you are a stomach sleeper a pillow should be under your pelvis to keep it in neutral.
If at any point things are not feeling better and or pain increases for several hours after these exercises, see you doctor of physical therapist. More importantly TRUST your instincts.. if you feel something is deeply wrong go to the doctor ASAP.
Meet Dr. Scott Weiss, D.P.T., A.T., CSCS.
Dr. Scott Weiss is a licensed physical therapist and board certified athletic trainer in the state of New York. He is also a registered exercise physiologist, strength and conditioning specialist and advanced personal trainer with over twenty years of experience. Scott possesses both a bachelor’s and master’s degree in exercise physiology and a doctorate in physical therapy. His affiliations and certifications with all the major certifying bodies domestically and internationally like the United States Olympic Committee (USOC), the American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA), National Athletic Trainers Association (NATA), International Federation of Sports Medicine (FIMS), American Physical Therapy Association (APTA), American Society of Exercise Physiologist (ASEP), allows him to be a consultant to collegiate, professional and Olympic athletes as well as a trainer to the stars. Throughout his career he had the pleasure and good fortune to work with some of the world’s elite athletes. These include several United States Olympic Teams, National Football League (NFL), National Hockey League (NHL) and the New York Liberty-WNBA. In 2012, Scott was selected to be a member of the United States sports medical team for the Olympic Games in London where he provided emergency medical and physical therapy services to the U.S. Sailing Team. He also served as part of the USOC sports medical team in the 2004 Athens and 2008 Beijing Games. He is currently an adjunct professor at the LIU Brooklyn campus, in the Division of Athletic Training, Health and Exercise Science.
Scott’s emphasis of research and area of expertise in physical therapy is rehabilitation of the knee and shoulder. As a registered exercise physiologist, his interests are in biomechanics of movement and cardiac rehabilitation. As an author and lecturer, Dr. Weiss has written a myriad of articles and has lectured in almost every university in greater New York. His lectures and articles are on the prevention of exercise injures, flexibility, weight-loss and integrative medicine. Many of these articles can be seen on this website.
His clinical experience over the years fostered his ideas into research so far that he has been published in peer reviewed medical journals. Scott also lectures for both profit and non-profit organizations on exercise, nutrition, public health, safety and first aid. Dr. Weiss is involved with charitable organizations and gives his time freely to the Cystic Fibrosis Foundation, The Boomer Esiasion Foundation, Leukemia and Lymphoma Society, NY Road Runners Club (NYC Marathon), Long Island Transplant Organization and many high-schools and colleges in New York State.
Scott is presently the owner and clinical director of Bodhizone for Human Performance & Sports Physical Therapy, PC. He has four offices in New York City, midtown east, upper east side, down in gramercy and in Astoria, Queens. A physical therapy or fitness session at Bodhizone is guaranteed to be unique and effective each and every time. Scott and his staff combine yoga, martial arts, sports, physical therapy and functional strength training into many of the workouts, enabling you the patient, to heal while improving your overall health and fitness level. Bodhizone specializes in creating sport specific workouts for all sports and customizing physical and fitness training sessions to meet your rehabilitation goals and needs of your body.
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