Getting Motivated For Exercise & Training

Exercise and training takes a lot of work. People can sometimes find it hard trying to do the same routine each and every week. The worst part is that some people then eventually get bored and stop doing their fitness and exercise programs altogether. There are ways that you may be able to avoid this and continue to make exercise and fitness a habit.
One of the most important things in keeping up with any exercise and training program and sticking to it is having the proper motivation. Not being motivated to exercise and disciplined enough to stick to it as a habit can make any type of fitness program unworkable. In short, people would not be able to stick long to any fitness routine, long enough to achieve any result from the activity.

Motivation is something that does not happen in an instant. It is something that should be worked at. It is something that has to be worked upon. Just when one can easily find enough motivation, it can also be easy enough to lose. That is why you should try to psyche yourself out and try to keep that motivation up before it wanes.

The root behind the right motivation for exercise and training comes from the very reasons why you even wanted to start at all. If you wanted so much to lose weight or to build up a good physique, then that would be your primary motivation to follow an exercise and training program that would help carry out the results that you want. Then all you need to do is to keep reminding yourself every day why you are doing what you are doing and what you want to get from it.

One way of reminding yourself of what you are doing to keep the motivation up is learning to have a visual cue of what you want to become after a certain exercise program. If you wish to lose weight, you might want to have a visual image of what you would possibly look like after achieving your goals. You might want to have a poster of the type of figure you wish to have after you have lost the weight you have aspired to let go of.

Another way to keep your motivation up while on an exercise program is by not doing it alone. You might wish to bring along a friend or a colleague at work who might also be after the same fitness goals as you are. This way, you have someone who can push you enough to do better during the program and vice versa. Having a friend to work out with can help provide you with the necessary motivation that you need to keep going and to strive for your fitness goals.

One last way to keep up your motivation is by simply trying to keep track of your progress. Try to have a record of your previous weight or size and try to keep track of the changes on a weekly basis to give you an account of the pounds that you have lost and the inches that have melted away due to your hard work with exercise and training. Just by keeping track and being aware of the positive changes, you will motivate yourself to do even better and reach out for more success as time goes on.

Physical Therapy for Frozen Shoulder

Frozen shoulder, also known as adhesive capsulitis, occurs when the shoulder becomes stiff, painful and gradually loses its ability to move. Individuals with frozen shoulder often experience difficulty reaching overhead and bringing the hand behind to the low back. It is more common in women than men and most often occurs in individuals between the ages of 40 and 60.

The exact cause of frozen shoulder is not completely understood, however we know that when it occurs there is a thickening and tightening of the shoulder capsule that leads to the development of adhesions (tight bands of tissues). These adhesions are the reason for the limitations in shoulder motions.

There are possible contributing factors that make an individual at increased risk for developing frozen shoulder including:

• Diabetes – diabetics seem to be at a higher risk for developing frozen shoulder.

• Other Medical Disorders – hyperthyroidism, hypothyroidism, cardiac disease, and Parkinson’s disease.

• Immobilization – if the shoulder has been immobilized for an extended period of time following a surgery, casting/splinting after a fracture, or another injury, then the effected limb is at risk for frozen shoulder. It is important to return to moving the shoulder as soon as possible following an immobilization in order to prevent frozen shoulder.

Frozen shoulder will generally get better over time, but it may take several months to years to fully recover. Research shows the benefits of physical therapy to improve the mobility of the shoulder and decrease pain and stiffness in the joint.

If you notice pain, stiffness, and/or lack of motion at the shoulder it is important to see a physical therapist to help restore the mobility of the restricted joint. Your therapist will complete a thorough examination of the shoulder and surrounding joints to identify any dysfunctions and prescribe exercises and stretches to help maintain and increase the range of motion in the shoulder. The PT will also be able to manually move the joint with specific mobilization techniques proven to aid in the recovery of frozen shoulder.


Vermeulen HM, Rozing PM, Obermann WR, et al. Comparison of high-grade and low-grade mobilization techniques in the management of adhesive capsulitis of the shoulder: randomized controlled trial. Phys Ther. 2006;86 :355– 368.
Levine WN, Kashyap CP, Bak SF, Ahmad CS, Blaine TA, Bigliani LU. Nonoperative management of idiopathic adhesive capsulitis. J Shoulder Elbow Surg. 2007;16:569–73.

Runners & Knee Pain

Runners of all ages and ability levels can experience knee pain. This is usually of a non-traumatic nature and is very treatable with physical therapy. It will be up to your Physical Therapist (especially since soft tissues are not seen on X-rays) to do a thorough examination and determine whether structural damage, overuse syndromes, postural abnormalities, or some combination of elements is causing your pain. During the initial evaluation, your physical therapist will assess posture/alignment, range of motion, strength and flexibility.

Studies have shown that runners with knee pain show many of the following characteristics:

1. Decreased joint motion during running as compared to runners without pain.

• Your PT will look at your stride and make changes as needed.

2. Knee valgus, known in lay terms as “knock-kneed” alignment.

• Your PT will give you cues to increase your awareness of your alignment during activities.

3. Increased internal rotation of the hip during running.

• Your PT could instruct you in exercises to strengthen the muscles that control external rotation.
• Your PT may use hands-on techniques to loosen the connective tissue around the hip joint.

4. Weakness in the glutes.

• Your PT will instruct you in progressively harder exercises to strengthen the glutes and other hip muscles.

5. Tightness of the long strap of connective tissue on the outside of the thigh (known as the iliotibial band).

• Your PT will work on loosening this band and instruct you on ways to do so on your own.

6. Hamstring or calf tightness.

• Your PT will manually stretch your leg, and show you how to do so safely on your own.

7. A tilted patella (kneecap) or one that does not move properly.

• Your PT could manually move the patella and increase the flexibility of the structures around it.

Your physical therapist will determine which of these are contributing to your pain and address them with hands-on therapeutic techniques, stretching, and strengthening to help balance all the structures that surround the knee. You might also discuss footwear and get on the treadmill so your PT can see how your sneakers and/or stride may be affecting your knees. You will most likely be instructed on exercises to do at home, and every session will include some pain-relieving element such as ice and/or electrical stimulation. By the time you “graduate” you will have the tools to manage and prevent future episodes of pain.



Dierks TA, Manal KT, Hamill J, Davis I. Lower extremity kinematics in runners with patellofemoral pain during a prolonged run. Medicine & Science in Sports & Exercise. 2011.
Dierks TA, Manal KT, Hamill J, Davis I. Proximal and distal influences on knee kinematics in runners with patellofemoral pain during a prolonged run. J of Orthop and Sports Phys Ther. 2008;38:448-456.
Merican A, Amis A. Iliotibial band tension affects patellofemoral and tibiofemoral kinematics. Journal of Biomechanics. 2009;42:1539-1546.
Waryasz GR, McDermott AY. Patellofemoral pain syndrome (PFPS): a systematic review of anatomy and potential risk factors. Dynamic Medicine. 2008;7:9.

Physical Therapy Can Help Balance & Vestibular Conditions Like Vertigo

Located in the inner ear, the vestibular system is the leading contributor of spatial orientation, movement, and sense of balance. It operates along side our visual and proprioceptive (sense of our body’s position) systems to keep us from feeling dizzy as we move our head and body.

Disturbances to the vestibular system may often induce dizziness, vertigo, and nausea, as well as cause instability and loss of balance. Vertigo, a feeling of motion when one is stationary, is most commonly caused by Vestibular Dysfunction, and is best described by the statement, “The room is spinning, but I am not.” Individuals experiencing the above symptoms often experience difficulty driving, walking outdoors, negotiating stairs, participating in their usual recreational activities, and a decrease in overall quality of life.

Following an appropriate diagnosis of a vestibular disorder by a specialized physician, Physical Therapy can successfully aid in reducing symptoms, and assist in a return to daily functional and recreational activities. A skilled physical therapist will design an individualized program that will consist of balance training, and exercises to help reorganize the vestibular system and the demands placed upon it. Our physical therapists treat balance & vestibular conditions regularly. If you are in NYC; Westchester County, NY; or Fairfield County, CT and have been diagnosed with a balance or vestibular condition, then visit our website to schedule an appointment online.

Ankle Sprains & Physical Therapy

Ankle sprains are one of the most common orthopedic injuries. They can occur in athletes, weekend warriors or after stepping off of a curb the wrong way or into a pothole. An ankle sprain results from stretching or tearing ligaments in the ankle. Most often the sprain occurs on the outside of the ankle, but it can also involve ligaments on the inside portion of the ankle.

After twisting the ankle and noting swelling many people go to the emergency room for an x-ray to be sure they have not fractured a bone. If there is no fracture, then a soft tissue injury would be suspected. Soft tissue injuries can take weeks or months to recover from, and these sprains can leave the ankle in a weakened state and prone to further ankle injuries. Once the injury is evaluated, you might be prescribed an ankle brace. Short-term support of the ankle allows the ligaments to rest and recuperate.

The immediate treatment would follow the RICE protocol. Rest, Ice, Compression, and Elevation.

• Rest - Protects injured tissue and allows your body to have the energy it needs to heal most effectively.

• Ice - To ice the area, choose a cold pack, crushed ice or a bag of frozen peas, wrapped in a light towel. Never apply ice directly to the skin and keep the ice on for 10-15 minutes at a time. Longer exposure or direct contact with the skin can damage the skin and even result in frostbite.

• Compression - Usually an ace wrap or neoprene type of ankle support is used. Compression helps limit and decrease swelling. Persistent swelling may delay healing.

• Elevation - Also helps to control swelling. It is most effective to elevate the injured body part above the level of the heart. For the ankle, lie down with your foot propped up on one to two pillows.

It is not uncommon to suffer from lingering pain and swelling, longer than necessary, after an ankle sprain. Physical therapy can help you to regain any lost motion, strengthen the ankle and retrain the tendons and ligaments to respond appropriately to forces. Poor balance is a good predictor of future ankle sprains. Besides our eyes and inner ears, there are special receptors in our joints, muscles and tendons (proprioceptors) that give us information about where we are in space. Our ability to respond to that information appropriately can prevent future injury. For example slight changes in terrain require small adjustments of balance to avoid injury. Physical therapy will also address proprioception and agility to help protect the ankle joint.