Health & Fitness - Iron Health Physical Therapy & Cryotherapy
Joseph Rendina

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Low Back Pain Stretches

Low Back Pain Stretches

Low back pain is one of the most common causes of musculoskeletal pain in the U.S and also worldwide. In a given lifetime, the prevalence of low back pain ranges anywhere from 49% to 90%.1 It accounts for roughly 5% of all ER visits in the country and classified as one of the top 10Continue Reading »

How to sleep with back pain?

How to sleep with back pain?

Sleeping with back pain is challenging. You keep twisting and turning throughout the night to get that right position to sleep for a couple of hours, but all in vain. Although sleep plays an adequate role in the healing process of back pain, you feel restless and agitated throughout the night due to pain. ItContinue Reading »

DEADLIFT VARIATIONS Part 2

DEADLIFT VARIATIONS Part 2

Romanian Deadlift (RDL)RDLs require more hamstring flexibility than the conventional deadlift, and due to its eccentric focus also places greater demands on the hamstrings and erector spinae. RDLs begin in an upright standing position, either by un-racking it or lifting it off the ground, and require a strong hip hinge pattern until the bar reachesContinue Reading »

Are You Benching Properly?

Are You Benching Properly?

Benching Properly: When benching, there are many ways of injuring yourself if done incorrectly. If you aren’t sure about your technique and how it compares to proper bench technique hopefully this quick article helps you out. Shoulder Positioning: In your rotator cuff you have four muscles that make it up. During bench, your rotator cuffContinue Reading »

Daily Stretch- Lower Back: Quadratus Lumborum

Daily Stretch- Lower Back: Quadratus Lumborum

Stretching: Did you know that daily stretching can have more benefits besides that relaxing way to start your day?  Daily stretching can help increase blood flow, promote a healthier lifestyle, decrease muscle tightness & pain, and lower the risk of injury from basic daily task. Quadratus Lumborum: This is the lowest abdomen muscle in yourContinue Reading »

What is Cryotherapy?

What is Cryotherapy?

Whole Body Cryotherapy…what is it? How would I benefit from it? Alright let’s start off by translating what Cryotherapy means. Cryotherapy translates to “cold treatment.” Cryotherapy is a procedure that exposes the body to temperatures colder than -200 degrees Fahrenheit for three minutes. The smoke you see is liquid nitrogen (no it will not freezeContinue Reading »

Knee in Motion

Knee in Motion

IMPORTANCE OF FULL KNEE MOTIONTo help lower your risk of knee injuries, it’s important to make sure that you maintain full knee range of motion. Full knee motion will allow you to move about more comfortably, and is one of many pieces to help minimize lower body and knee pain. Here are a few reasonsContinue Reading »

What is TeleHealth?

What is TeleHealth?

Iron Health is now offering TELEHEALTH!In a nutshell, telehealth is the use of live video communication to allow us to virtually evaluate, progress, and/or remotely treat or train patients and clients.While telehealth does not replace in person visits, it is a great alternative during this time to continue treating patients and clients who need ourContinue Reading »

Is it Safe to Exercise While Pregnant?

Is it Safe to Exercise While Pregnant?

Staying fit during pregnancy, keeping mom & baby’s safety first!Over 50 randomized controlled studies have been done to analyze the outcomes of exercise during pregnancy and the research supports exercising throughout pregnancy, citing reductions in health risks for mother and baby. *Please note that the research cited here involved mothers with uncomplicated pregnancies, carrying aContinue Reading »

12 Days of Mobility

12 Days of Mobility

STAY MOBILE DURING THE HOLIDAYSOver the past few days we have been posting on instagram our favorite mobility drills. So we decided to place all the mobility exercises in one video! So you guys can have it in one place. If any of these exercises helped you stay mobile, please share with a friend!  Disclaimer:Continue Reading »

The Five Pillars of the Squat

The Five Pillars of the Squat

 One of the biggest limiters in the squat is ankle mobility! Restrictions in the ankle joint can prevent proper forward knee travel, forcing the torso to bend forward and hips to shift backwards in order to keep the weight over the middle of the foot. Ensuring we have proper dorsiflexion can allow for an uprightContinue Reading »

Improving Shoulder Stability for Swimmers

Improving Shoulder Stability for Swimmers

Strong scaps = stronger swimmer. Here’s how better scapular stability will help you swim faster and avoid injury.KEEP YOUR SHOULDERS HEALTH THROUGH OUT THE SEASONYou constantly are pushing your shoulders over the season. Rotating, pulling, and pushing for hours on end each day, week after week, for years on end! Believe it or not almostContinue Reading »

What To Do When You Have a Bulged Disc

What To Do When You Have a Bulged Disc

A bulging or herniated disc occurs when an intervertebral disc, which serves as a cushion between the vertebrae, loses its typical shape and compresses a spinal nerve. To understand what a bulging or herniated disc is, let’s dive into what a intervertebral disc is. An intervertebral disc has two main parts: an outer shell ofContinue Reading »

Plyometrics After Surgery

Plyometrics After Surgery

To be specific with when & who should be doing plyometrics. We will be talking about the last rehab phase of ACL Reconstruction. The last phase should be focused on preparing for return to sport. Jumping and hopping should be consecutive and performed in all planes of motion. Running and sprinting should be initiated andContinue Reading »

Flat Feet and the Role of Muscular System in Arch Support

Flat Feet and the Role of Muscular System in Arch Support

The Importance of Strengthening Foot and Ankle Musculature for Arch ControlPes planus is a condition characterized by a low or non-existent arch at the inside of the foot. For some individuals pes planus may be primarily structural, present from a young age and carrying through into adulthood. For others, pes planus can develop secondary toContinue Reading »

What Is Scapular Dyskinesis?

What Is Scapular Dyskinesis?

Scapular dyskinesis refers to the abnormal mobility or function of the scapula ( Shoulder blade). The scapula fulfills many roles to facilitate optimal function of the shoulder. Commonly, scapular winging is thought of being the result of muscle weakness or imbalance, as well as poor timing of muscular contraction. It can also develop from poor overheadContinue Reading »

Sponsored Athlete Opportunities at Iron Health

Sponsored Athlete Opportunities at Iron Health

ATHLETE SPONSORSHIPAre you an athlete looking to enhance your performance? Looking for a way to recover faster, learn more about your body, and have the support of a team at your events? Iron Health Physical Therapy is now offering Sponsored Athlete opportunities to individuals who take their fitness seriously and are looking to help represent aContinue Reading »

Strengthening Exercises for Golfers

Strengthening Exercises for Golfers

Let’s talk about Golfers. Most of the time coaches forget that Golfers are Power Athletes! Where does the power come from? The Hips! The sequence of power for the Golf swing is very similar to sequences we see in other throwing and rotational events. If you scroll down below we have both Mobility & StrengtheningContinue Reading »

Blood Flow Restriction Training & Physical Therapy

Blood Flow Restriction Training & Physical Therapy

Blood Flow Restriction (BFR) is a training method partially restricting Arterial Flow and fully restricting Venous Outflow in working muscles during exercise. BFR dates back to the 60’s, Dr. Yoshiaki Sato in Japan, where it was known as “Kaatsu Training,” meaning training with added pressure. Now Kaatsu Training is performed all over the world andContinue Reading »

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Healthy Hips for Athletes

Healthy Hips for Athletes

The hips are a power house of the body. Hip strength, development, and mobility are crucial to success in any athlete venture. I treat too many athletes with hip injuries that require them to miss practice time from their sport or even stop working out! The majority of hip injuries I see happen either early inContinue Reading »

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