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South Florida Rehab and Training Center
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About South Florida Rehab and Training Center
About South Florida Rehab and Training Center

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How Much Protein You Need

Protein is a macronutrient that you need in large quantities every single day. It’s important for building lean muscle mass, repairing connective tissue, creating blood cells, and so much more. In general, you need 0.8-1.2 grams of protein for every kilogram of body weight – the lesser amount if you’re sedentary, the higher amount if you’re highly active. You can convert pounds to kilograms by multiplying your weight in pounds by 0.36.

While protein is an essential part of building muscle and getting you ready for a competitive sport, it’s important not to go overboard. Too much protein causes a buildup of uric acid in your body that your kidneys can’t filter out efficiently. This can lead to muscle cramping and joint pain from gout. Learn more about determining your protein intake and how to reach your goals here:

#protein #muscles #athlete
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Physical Therapy and Training Center in Miami

The primary goal of physical therapy is to achieve long-term health benefits and gain strength. You might need physical therapy because you had an injury, were diagnosed with a chronic condition, or to help you heal after orthopedic surgery. By working with your body’s natural musculoskeletal structure, the top physical therapists at South Florida Rehab and Training Center in Miami help you rehabilitate by:

• Alleviating both chronic and acute pain
• Regaining flexibility and mobility
• Restoring joint and muscle function
• Preventing re-injury and disability

If you need to get started with physical therapy, schedule an evaluation at our South Florida office by calling 305-768-9134. You can also request an appointment and learn more about our physical therapy services through our website here:

#physicaltherapy #miami #sportsinjury
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Why You’re More Likely to Have Tendon Injuries

Your tendons are more prone to injury as you get older. Each of your tendons throughout your body are covered by the interfascicular matrix (IFM). The IFM is really a protective barrier that allows tendons to glide past each other without rubbing and wearing down. Sadly, as you get older, the IFM naturally starts breaking down, leaving your tendons open to injuries. This is why you may experience more severe pain and stiffening with the tendon injury now, as compared to when you were younger.

Read more about this revolutionary study and what it means for you here:

#tendons #injuries #painrelief
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How to Exercise for Strong Bones

One of the best things you can do to keep your bones strong and healthy, and to prevent bone loss, is to include weight-bearing exercises in your routine. You probably already do this simply by climbing the stairs in your house, bringing in loads of groceries, or carrying around your child. In the gym, there are specific exercises you can do to keep your bones strong including:

• Jumping rope
• Bent forward fly
• Chests presses
• Side leg raises

If you’re not sure how to perform these exercises or how much weight you should use, read this article for tips and explanations:

#exercise #strongbones #weights
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Top Solutions for Relieving Sciatica Pain

If you have sciatica, you have plenty of treatment options available to get rid of the pain. In many cases though, it takes in trial and error to see what works for you. What worked for your last sciatica flareup might not work this time around. So it’s important to learn about several different techniques and treatments. Some of the top solutions for relieving sciatica pain include:

• Yoga stretches
• Trigger points massage
• Epidural steroid injections
• Physical therapy
• Ice or heat therapy

This site explains more ways you can relieve sciatica pain and what to expect from your physical therapists and practitioners:

#physicaltherapy #sciatica #backpain
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Tips for Caring for Your Joints

You have joints all of your body – there are 33 in each foot alone. Once cartilage and connective tissue in your joints start breaking down, you can develop severe pain. The better you care for your joints now, the less likely you are to have chronic problems in the future. Some of the best tips for caring for your joints include:

• Maintaining a healthy weight
• Learning proper technique for exercises
• Increasing your range of motion
• Taking a hot bath after a workout
• Performing low-impact exercises

If you work in an office setting, there are other considerations you should make to protect your joints in your neck, wrists, and shoulders. Read the full list of tips from the Arthritis Foundation here:

#jointpain #arthritis #chronicpain
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Symptoms of a Herniated Disc

Having a herniated disc means that the rubbery cushions between your vertebrae become damaged. The vertebra surrounding the damaged cushion winds up compressing nerves in the disc. In some cases, herniated discs don’t produce any symptoms. Other times, pain can be excruciating. You might have a herniated disc if you experience:

• Pain that radiates down into your buttocks or legs
• Tingling or numbness in your legs or feet
• Muscle weakness or spasms

While herniated discs are most common in your lower back, they can occur in your upper back and neck. In this case, your pain and symptoms are likely to affect your shoulders, arms, and hands. Learn more about symptoms of a herniated disc and why they occur by reading this article:

#herniateddisc #backpain #southflorida
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Training and Rehab for Throwing Athletes in South Florida

Throwing athletes risk injuring their elbows, wrists, shoulders, and hands. You may fall under this category if you play baseball, tennis, volleyball, or golf, among others. If you play competitive throwing sport, it’s important to have a physical therapist and trainer who understand your sport to help you prevent injuries – or recover from them if you are injured. Typical injuries of throwing athletes include:

• Tennis or golfer’s elbow
• Carpal tunnel syndrome
• Rotator cuff injuries
• Joint dislocations

Whether you participate in throwing sports for fun, or are a competitive athlete, the expert team at South Florida Rehab and Training Center in Miami can help. Find out which training or physical therapy options are best for your by calling us at 305-768-9134, or requesting a consultation online here:

#throwingathlete #baseball #miami
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What You Need to Know About Heel Pain

You have 26 bones in each foot and the largest of those bones is your heel bone. It’s estimated that as many as 8% of all running injuries are related to plantar fasciitis, which affects the tendon that connects your toes to your heel. Generally, the only true way to get over heel pain is to stay off of your foot and let the area get better. Sometimes wearing supportive shoes or orthotics can ease pressure on the area while it’s healing. If these options don’t help, you may benefit from:

• Corticosteroid solutions or injections
• Physical therapy
• Night splints
• Shock wave therapy

In severe cases where your plantar fascia detaches from your heel bone, you might need surgery. Read more about everything you need to know when it comes to heel pain here:

#heelpain #physicaltherapy #plantarfasciits
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7 Tips for Reducing Inflammation

Whether you have a sports injury or a chronic pain causing condition, there are several things you can do to minimize inflammation throughout your body. While your diet is certainly a big player, that isn’t the only thing you have to worry about. Follow these tips to improve your pain by reducing inflammation:

• Decrease toxin exposure
• Exercise moderately for 2 ½ hours weekly
• Get at least 7 hours of sleep every night
• Enjoy a professional massage
• Get outside in the middle of the day

This article explains the top 7 ways you can decrease inflammation, without considering your diet:

#inflammation #chronicpain #massagetherapy
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