Zero Point One Physical Therapy

04/24/2020

Shoe lacing technique for overpronation and flat feet 🦶

This is a lacking technique I first learned in a course through the Institute of Physical Art. It helps to build tension on the side of the shoe to better support the arches of your feet.

This example is done with overpronation and flat feet in mind. The same idea can be applied to your sneakers for basketball but perhaps slightly to the opposite side to help prevent ankle sprains.

Give it a try and let me know what you think!

04/24/2020

Is it Sunday yet?

04/21/2020

Essential knowledge for people with ankle pain/sprains!

In high school and college, I used to roll my ankle every other time I played basketball. I have probably rolled each of my ankle 30+ times. And that’s probably undershooting it.

Learn from my mistakes and consider this information to properly treat and prevent ankle sprains. Ignorance is not bliss when it comes to injuries.

Through and , we know that the body is interconnected and works in patterns. To properly treat and prevent ankle sprains, you have to train the foot and ankle with the rest of the body in mind. Vice verse, in order to train the hours and core properly, we have to set an active foundation within our feet. We call this (re)integration.

Picture 2️⃣Thomas Myers, author of Anatomy Trains, was able to demonstrate through cadaver dissections that there were “myofascial chains” or “anatomy trains” that were connected through connective tissue from head to toe. There are specific lines of “trains” on each side of the body. Different “trains” have separate responsibilities but also work together to perform meaningful tasks.

Notice that all the different “trains” still end up in the feet and have connections through the knee to the hip to the core of the body.

📖Research has shown over the years that people who have chronic ankle instability demonstrate weakness in their hip and altered knee kinematic during a jumping task (DeJong 2020). If not properly addressed early on, you can go from developing ankle instability to a potential knee, hip or lower back compensations.

Truly understanding and properly applying this information was the missing link to overcoming my ankle issues. Please consider for yourself or anyone struggling with ankle issues.

Note: that is not a substitute for treating the foot and ankle locally. You must still treat the issue at hand while considering the entirety of the body.

04/02/2020

Movement is life 💥

Take the time to practice your foundation on a regular basis and make consistent progress towards your goals.

1. “Rehab” is not just something you do when you’re in pain.
It’s working on the parts of your back and hips that get stiff after sitting for 8-10 hours a day. It’s reconnecting the fundamental movement patterns that we’ve neglected. It’s reawakening the “muscle memory” that our body has started to forget.

2. In order to “train” safely and properly, you must have your fundamentals down. This allows you to progress and recess your training seamlessly.

When you are training, consider what you are training:
💪Strength
🏋🏼‍♀️Power
🏃🏻Speed

Don’t build your house on sand. Consistently work on your fundamentals to better support your gains and progress. Having a solid base will increase your potential for growth.

Quote credit: anonymous. I wrote it down from someone’s previous post and forgot who said it. Thank you!

03/30/2020

⭐️Stop procrastinating
⭐️Stay focused
⭐️Increase productivity

On average, it is estimated that human beings have an attention span of about 10 minutes (Brain Rules, John Medina). This book (excellent & highly recommended) was published in 2008 and I would estimate that people’s attention span is much shorter now, 12 years later. Regardless, as we are all stuck at home, feeling lethargic, unproductive and uninspired, we can still try and make the most of our time. Introducing The Pomodoro Technique.

Benefits:

🔒Avoid distractions

💡Increased productivity

📋Accurately assess how much you can get done in a day

Pomodoro Technique is a productivity strategy:
Work for 25 minutes undisturbed and then take a 5 minute break after.

📍Each 25 minute work session = 1 Pomodoro

📍After 4 pomodoros, take a longer break (15-30 minutes) before starting another Pomodoro

⏳no matter who you are in the world, we all have 24 hours in a day.
⏳time is precious. Make the most of your day!
⏳please tag and share with everyone who you think might benefit from this.

Link in bio for detailed tips.

03/16/2020

At Zero Point One Physical Therapy, the health, safety and wellbeing of our patients and community is our number one priority.

In light of the rapid progression of COVID-19 and the ongoing developments in New York City, we have decided to take action and temporarily close down our practice starting tomorrow, Tuesday March 17th - March 31st.

We've had no active cases of COVID-19 at our facility but we want to be proactive at this time. This action is being taken as city and state leaders have strongly urged businesses to voluntarily close to help mitigate the spread of COVID-19. Please understand that this is not an easy decision for us, as we wish that we could continue to serve and care for our patients, but we feel strongly that this is the best course of action to help support the community’s efforts to control the outbreak.

We will miss you all. We want to encourage you to continue taking the necessary efforts to keep you and your loved ones safe, as well as follow all recommended guidelines to help decrease the spread of this virus. We will closely monitor the reports from the Centers for Disease Control and Prevention (CDC), New York State Department of Health, and other health experts regarding COVID-19, and will keep you updated on the status of Zero Point One Physical Therapy.

If you have any questions or comments regarding scheduling or care during this time, please do not hesitate to reach out. We will try to support you the best we can.

As of now, all appointments scheduled until March 31st will be cancelled, with the intention of starting back up on April 1st.

Thank you. Be safe and continue taking care of your body the best you can.

Zero Point One Physical Therapy

02/24/2020

Sitting is something that human beings have done since the beginning of ages. However, it is really in this Information Age where we are confined to a piece of technology to do our work, and sitting is fast becoming an issue all across the country. The prevalence of spinal (neck and back) pain is on the rise and it is estimated that Americans spend over $50 billions dollars annually on treating back pain.

Make sure you are not making these simple mistakes at the desk that is causing your neck and back pain.

Sitting is something that human beings have done since the beginning of ages. However, it is really in this Information Age where we are confined to a piece of technology to do our work, and sitting is fast becoming an issue all across the country.  The prevalence of spinal (neck and back)

01/28/2020

Our "core" extends beyond our abdomen! This article gives us better understanding on true core function, extending from our tongue and vocal cords to our pelvic floor. They all work as a group to keep our back healthy and the whole body working together.

We often hear about the connection and interplay between the hips and the lumbar spine (lower back).  This is important because the position of your lumbar spine may indicate how well your “core” is firing.  In this article, I want to take a minute to zoom out of the human body and