Cold weather can make joints feel stiff and achy, but these tips can help you loosen up and move great all winter long.

1. Start with a Morning Warm-Up

Cold temperatures can make muscles and joints feel tighter, so begin each day with a gentle warm-up. Simple dynamic movements, like arm circles, marching in place, or ankle circles increase blood flow and warm up your joints for the day. 5–10 minutes in the morning can make a difference all day.

2. Dress in Layers

Keep your joints warm by dressing in layers, especially around areas that tend to stiffen up, like the knees, hands, and shoulders. Wear gloves, leg warmers, and thicker socks to prevent joints from getting cold, which can reduce flexibility and increase stiffness.

3. Stay Hydrated

Dehydration can worsen joint discomfort, so even in the cold months, make sure to drink plenty of water and eat some fruit. Staying hydrated helps maintain joint lubrication and can improve flexibility, reducing stiffness.

4. Take Warm Showers or Baths

A warm shower or bath can work wonders for achy joints. The heat relaxes muscles and stimulates circulation, helping you feel more mobile and less stiff. Consider starting or ending the day with a warm soak to keep your joints feeling their best.

5. Move & Stretch Regularly Throughout the Day

Moving & stretching regularly, especially if you’re sitting for long periods, helps keep joints mobile and flexible. Make sure to get up and walk or incorporate simple stretches for your back, shoulders, knees, and hips every few hours to reduce stiffness and improve range of motion.

Staying mindful of these tips can help keep your joints comfortable and flexible all winter long!

For more help with your specific aches or pains, reach out to us at Atlantic Physical Therapy Center – No Prescription Needed!

October marks Breast Cancer Awareness Month, a time dedicated to raising awareness, supporting survivors, and honoring those affected by breast cancer. Atlantic Physical Therapy Center has several Physical Therapists who are committed to providing compassionate, specialized care that helps post-mastectomy patients heal, recover, and regain strength and mobility. Physical therapy is an essential part of this journey, offering effective support for those dealing with common post-surgery challenges such as cording and postural issues.

Understanding Post-Mastectomy Physical Challenges

After a mastectomy, patients may experience tightness, discomfort, and limited range of motion in the shoulder and upper body area. Some may also experience axillary web syndrome (AWS), commonly known as “cording.” This condition involves the formation of tight, rope-like cords of tissue that may restrict movement and cause discomfort, often in the arm and armpit area. Additionally, the physical changes following surgery can impact posture, creating pain in the shoulders, neck, and upper back. These challenges are an unfortunate side effect of having a mastectomy, but physical therapy treatment can help to improve comfort and mobility.

How Physical Therapy Can Help with Cording

Axillary web syndrome can be particularly restrictive and painful, and treating it requires gentle, specialized care. A combination of soft tissue mobilization, manual stretching, and specific exercises that target the restricted tissue are part of the general treatment protocol. As each patient’s recovery is unique, each treatment plan should be tailored to match individual needs, progress, and goals, allowing for a supportive healing process.

Posture Restoration and Shoulder Mobility

A common, yet often overlooked, issue following breast surgery is the impact on posture and shoulder mobility. Whether due to muscle tightness, surgical scars, or radiation, it’s not uncommon for postural imbalances to develop. Over time, these imbalances can lead to upper body pain, tension headaches, and further restrictions in mobility.

Physical therapists work closely with patients to improve shoulder strength, range of motion, and posture, which together create a balanced and aligned upper body. Gentle exercises and stretching routines are introduced gradually, helping to rebuild strength and restore comfort while avoiding strain.

Every survivor’s recovery journey is different, but everyone deserves a safe, supportive space where they can focus on healing.

Whether you’re dealing with cording, postural issues, or general post-surgery discomfort, please reach out to us to learn more about our post-mastectomy therapy services at our Red Bank, Lakewood and Colts Neck locations.

1. Dress in Layers:

Fall weather can be unpredictable, so dressing in layers allows you to regulate your body temperature more effectively. Start with a moisture-wicking base layer to keep sweat off your skin, add a warm middle layer like fleece, and top it with a windproof or waterproof jacket to protect against the elements.

Don’t forget a hat and gloves—keeping extremities warm is crucial!

2. Make Use of Daylight Hours

As the days get shorter, it’s important to take advantage of the daylight when you can. Try to schedule your outdoor workouts in the late morning or early afternoon when the sun is out.

If you’re an early riser or like evening exercise, invest in reflective gear or a headlamp to stay safe in lower light.

3. Indoor Activities to Keep You Moving

On particularly cold or rainy days, indoor exercises like yoga, Pilates, or strength training are great ways to stay active. You can also try guided online workout programs, in person or virtual personal training or physical therapy exercises to target areas that might need more attention as the seasons change. You don’t need a prescription to get started with physical therapy treatment at Atlantic Physical Therapy Center.

Tip: Stretching is especially important in cooler weather to prevent injury and keep muscles limber. For a custom stretching program, reach out to our Wellness & Injury Prevention Coach, Laura

4. Outdoor Fall-Friendly Activities

Fall is perfect for low-impact activities like walking, hiking, or biking, which can be easier on the joints while still providing cardiovascular benefits. The cooler air can even enhance endurance. Take advantage of the beautiful fall foliage by heading to a local park or nature reserve for some fresh air. Just be sure to avoid slippery surfaces from fallen leaves or early frost to prevent falls.

5. Set Fall Fitness Goals

With the holidays around the corner, it’s easy to let fitness routines slide. Set specific, achievable goals to stay motivated, whether it’s increasing your step count, trying a new activity, or maintaining a certain workout schedule. Invite a friend to set goals or consistently meet up for a walk or workout to help you remain accountable to your goals or consider signing up for a fall charity run or walk to stay motivated and give back to the community.

Remember, staying active year-round is important for maintaining joint flexibility, muscle strength, and overall well-being—key components of injury prevention and physical therapy success.

If you need help in reaching your fitness goals this Fall, take advantage of our Fall Wellness Challenge Promotions!

Why Stretching is Essential

1. Improves Flexibility and Range of Motion

Stretching helps lengthen muscles and tendons, leading to increased flexibility and a broader range of motion. This is essential for performing daily activities with ease and reducing the risk of injuries.

2. Enhances Athletic Performance
For athletes, improved flexibility can enhance performance by allowing for more efficient movement patterns. Stretching can also help muscles recover faster, enabling better performance during training and competitions.

Regular stretching helps maintain muscle elasticity and joint flexibility, reducing the risk of strains, sprains, and other injuries. It also prepares your body for physical activity by warming up the muscles and increasing blood flow.

Stretching alleviates muscle tightness and tension, which can lead to chronic pain. It is particularly beneficial for individuals with sedentary lifestyles or those who engage in repetitive activities that can cause muscle imbalances.

Poor posture can lead to various musculoskeletal issues. Stretching helps correct muscle imbalances and alignment, promoting better posture and reducing the risk of back and neck pain.

Types of Stretching

Involves holding a stretch for a prolonged period (usually 15-60 seconds). It is effective for increasing flexibility and is best performed after a workout.

2. Dynamic Stretching
Involves moving parts of your body through a full range of motion in a controlled manner. This type of stretching is ideal for warming up before a workout as it prepares muscles and joints for activity.

Combines static stretching and isometric contractions to enhance flexibility. This advanced form of stretching is often used by athletes and should be performed under the guidance of a trained professional.

Involves holding a stretch using the strength of your muscles. This type of stretching improves muscle strength and flexibility simultaneously.

Involves using an external force (such as a partner or a prop) to achieve a stretch. This type of stretching is beneficial for relaxing the muscles and increasing flexibility.

The Role of a Personal Trainer in Stretching

A personal trainer can assess your flexibility and design a stretching routine tailored to your specific needs and fitness goals. This personalized approach ensures that you are targeting the right muscle groups and achieving optimal results.

Incorrect stretching techniques can lead to injuries. A personal trainer can guide you through each stretch, ensuring you maintain proper form and technique to maximize benefits and minimize risks.

Personal trainers can perform assisted stretching, where they help you achieve a deeper stretch than you could on your own. This is particularly beneficial for individuals with limited flexibility or those recovering from an injury.

Having a personal trainer can keep you motivated and accountable. They can track your progress, adjust your routine as needed, and ensure you stay consistent with your stretching regimen.

If you are interested in learning more about how stretching can help enhance your fitness contact our Director of Wellness, Injury Prevention, and Post-Rehabilitation Services, Laura Goldsmith, using the link below. Her Recovery & Wellness Stretching Services are now available in East Windsor, Monroe, Lawrenceville, Ocean, Red Bank, Shrewsbury, Wall, Freehold & Farmingdale.

Dry needling involves the insertion of thin needles into trigger points or tight muscles to relieve pain and improve function. This technique, developed in the mid-20th century, has evolved to become a vital tool in pain management and physical therapy.

How Does Dry Needling Work?

The process targets specific points in the muscle, often referred to as trigger points. By inserting a needle into these points, the technique aims to release muscle tension, promote blood flow, and initiate a healing response. The physiological effects include reducing muscle tightness, decreasing pain, and improving range of motion.

Benefits of Dry Needling

One of the primary benefits of dry needling is pain relief. Whether dealing with chronic conditions like back pain or acute injuries from sports, dry needling can offer significant relief. Additionally, it enhances mobility by reducing muscle stiffness and promoting better movement patterns. Athletes also find it beneficial for recovery, helping them get back to peak performance faster.

The Dry Needling Process

During a typical session, a Dry Needling Certified Physical Therapist will assess your condition and identify the trigger points. The needling process involves inserting and manipulating the needles to achieve the desired therapeutic effect.

Aftercare and Recovery

Post-session, patients might experience mild soreness, which usually resolves within a day or two. Drinking plenty of water and gentle stretching can aid in recovery. It’s essential to follow any specific aftercare instructions provided by your practitioner to maximize the benefits.

Scientific Evidence and Research

Numerous studies support the efficacy of dry needling in treating various conditions. Research has shown significant improvements in pain levels and functional outcomes in patients undergoing dry needling therapy.

Who Can Benefit from Dry Needling?

Dry needling is beneficial for individuals suffering from musculoskeletal pain, sports injuries, and certain neuromuscular conditions. However, it may not be suitable for everyone. People with certain medical conditions or those who are pregnant should consult their healthcare provider before undergoing treatment.

Dry needling offers a promising solution for pain relief and improved mobility. Its benefits are backed by scientific research and real-life success stories. If you’re considering this treatment, consult with your physical therapist to see how dry needling can help you achieve your health and wellness goals.

For individuals living with Parkinson’s disease, maintaining safety and independence at home is crucial. Falls are a common concern due to balance and mobility issues associated with the condition. However, by making simple adaptations to the home environment, the risk of falls can be significantly reduced. 

Here are practical tips for creating a safe and supportive home environment for Parkinson’s patients and reducing their risk of injuries due to a fall.

Home Safety Adaptations:

Living Areas:

• Rearrange furniture to create wide walking paths, allowing easy maneuvering for walkers.
• Remove throw rugs and clutter from the floor to prevent tripping hazards.
• Keep electrical cords out of the way or secure them to the wall to avoid trips.
• Choose furniture with firm cushions, proper seat height, and good armrests to assist with transfers.
• Ensure proper lighting, especially in areas used at night, with lamps or nightlights to illuminate pathways.

Kitchen:

• Place frequently used items within easy reach, avoiding high shelves or low cabinets that require bending.
• Consider using smaller containers and lighter items to reduce the risk of dropping or spilling.
• Replace cabinet handles or knobs with larger, easier-to-grasp options if necessary.

Bedroom:

• Keep pathways clear of obstacles, throw rugs, and electrical cords.
• Install bedside lamps and nightlights to provide illumination during nighttime trips.
• Consider using a bed rail if needed for assistance with rolling over or getting out of bed.
• Arrange closet shelves at a proper height to avoid excessive reaching or bending.

Bathroom:

• Place rubber-backed bath rugs outside the shower to prevent slipping.
• Avoid decorative throw rugs that can pose a tripping hazard.
• Install grab bars securely near the shower, toilet, and sink.
• Consider using a shower chair or tub bench for added stability during bathing.
• Ensure adequate lighting, especially during nighttime bathroom trips, with the addition of nightlights.

By implementing these home safety adaptations, Parkinson’s patients can minimize fall risks and enjoy greater confidence and independence in their daily activities. Remember, even small changes can make a big difference in promoting safety and well-being at home.