Recent times have called for us to pay more attention to important social causes. One thing that has been highlighted is the lack of diversity and inclusion in the physical therapy and occupational therapy fields. At SPEAR, we are committed to to serving diverse communities, and want to ensure we are doing our part to contribute to a community of clinicians that come from different backgrounds and experiences. We wanted to find an actionable, direct way to help transform the profession—and so we created a fundraiser: our Miles Toward a Movement Virtual 5k Running Event!

Running from June 3rd to June 7th, the virtual marathon was created to help improve diversity within the physical therapy and occupational therapy fields. Runners, joggers and walkers alike had the opportunity to pledge their miles and donate to a good cause, with all proceeds going to the APTA’s Minority Scholarship Fund. This 5k event allowed us an opportunity to support the APTA’s mission to foster the long-term sustainability of the physical & occupational therapy profession by making APTA an inclusive organization that reflects the diversity of the society the profession serves with therapists from various races, backgrounds and experiences.

Race participants got running ready by sporting their shiny digital race badges on their social feeds, and shared their running journey on social media! To say “thank you” for the donations and commitment, we also gifted our runners with cool SPEAR gear, swag, and gifts, including t-shirts, bags, phone clips, and masks!

SPEAR’s Diversity and Inclusion Council, which includes a team of dedicated physical and occupational therapists, also contributed their expertise, knowledge and personal experiences to raise awareness for our cause—you can check out all our videos on our IG TV and Facebook video pages! From warm-up videos to personal life stories, there’s something for everyone!

SPEAR teammates were definitely in the spirit, too: across all our clinics, we hosted a Community Run Day. Each location had a fun time posing for photos together to build excitement for the event, and of course, letting our patients and visitors know how they could help support our cause!

The virtual marathon proved to be a great opportunity to do something collectively as a community, while still maintaining a safe social distance. With everyone’s donations, together we raised over $1,200 for the fund!

We are so excited to have created such an awesome impactful event that benefits a cause bigger than just running. We would like to thank everyone who donated, shared, and participated. We appreciate the contribution of your time and energy to such an important cause. As always, we will continue to look for ways to continue elevating our community and finding ways to create a more diverse, inclusive environment for all!

If you’d like to donate to the APTA’s Minority Scholarship Fund, or would like to learn more about their efforts, be sure to visit their website!

Check out some of our helpful running advice videos below:

With the onset of the pandemic, life changes and everything else going on, it’s safe to say many people have been feeling stressed. People are constantly looking for ways to get rid of worry, which can also manifest as tension in the body. Enter: massage guns. A popular trend, massage gun ads, videos and informational posts have been sprouting up all over the internet. The question is: do they actually work? Our very own Ashley Rozek, PT, DPT, CSCS, and Clinical Director of our Grand Central – 3rd Ave clinic, and Donald Zerio, PT, DPT, TPI LII,  is here to help bring some truth to light, recently contributing her knowledge to a CNN article exploring this very topic!

While massage therapy often noted to be very beneficial for recovery, it’s not always an accessible option for all. Especially during the middle of the pandemic, where social distancing was necessary, many people turned to other options to be able to alleviate those tight knots and pains in their muscles. Naturally, handheld massage guns became a easy solution.

Donald says these popular massage guns work just like a foam roller: “They do work in the same sense that foam rolling works. It is another method of soft tissue mobilization that provides the benefit of loosening up tight muscle tissue, which provides a feeling of relief and provides a short-term improvement in flexibility.” Donald also points out that you can easily injure yourself with a massage gun if not used correctly, which can worsen your situation. His advice? Talk to your PT! “We tell our patients to bring in their massage guns to a physical therapist so we can demonstrate how to use the different percussion heads and vary the depth and speed for specific muscle groups.”

While Ashley also believes these massage guns are good for recovery and pre-workout, she stresses: “it is important to come see a physical therapist and learn how to safely and correctly use the gun on your body so you can effectively use it at home.” It’s always best to get professional advice from a physical therapist to ensure you’re occupying the right tool for your specific needs.

Have questions about whether or not to get a massage gun? Contact one of our physical therapists for help!

To read the full article on CNN, click here!

Hand and wrist injuries are more common than you think. Certified Hand Therapists and Occupational Therapists specializing in Hand Therapy work with patients to decrease pain and restore function to the upper limb to help you fully participate in all of life’s activities.

If you’re experiencing pain in your hand and wrist, check out this informational handout!

Download the Guide Here!

This “handy” guide will provide you with an overview of common hand/wrist injuries and information on common ailments, including Carpal Tunnel, Tendonitis, and more.

Looking for more information on hand/wrist injuries? Check out our informational webinar:

The new year is here, and so are many new year resolution goals! Statista.com reports that of all US participants who said they were making one or several new year resolutions, 44 percent wanted to exercise more. We’re making it even easier for you by providing you ways to work out at home! We created this easy-to-follow guide to help you out. You don’t need fancy equipment to exercise, just grab some household items and get to work!

Tennis/Lacrosse Balls

Use:

• Can be used to loosen up muscles
• Two ways to make a peanut massage ball:
  • Place two tennis balls next to each other, tape together
  • Place two balls into a sock and tie sock off at end

Exercise examples:

• Roll out muscles of upper back and neck

Rolling Pin

Use:

• Can be used to roll out muscles, similar to a foam roller

Exercise examples:

• Roll out calf
• Roll out quad
• Roll out hamstring

Belt/towel

Use:

• Can be used for stretching

Exercise examples:

• Hamstring stretch
• Calf stretch
• Quad stretch

Socks/small towel

Use:

• Can be used as a replacement for a slider during strengthening exercises
• Place towel or wear sock on slick surface (ex: hardwood floor)

Exercise examples:

• Lunges (reverse, lateral, curtsy)
• Hamstring curls
• Core exercise (mountain climbers)

Soup cans/water bottles

Use:

• Can be used as a replacement for small weights in strengthening exercises

Exercise examples:

• Shoulder raises
• Shoulder press
• Bicep curls

Backpack

Use:

• Can be used to replace kettlebell or dumbbell in strengthening exercises
• Fill with objects from home and approximate the total weight

Exercise examples:

• Kettlebell swings
• Squats
• Deadlifts

Bed sheet

Use:

• Can be used to replace a TRX system for strengthening exercises
• Fold bed sheet 3-4x, tie bed sheet to form knot in the middle, place knot over door and close door

Exercise examples:

• Squats (Double leg, single leg)
• Rows
• Ts and Ys

Textbooks

Use:

• Can be used as a step for strengthening exercises

Exercise examples:

• Step ups
• Step downs

Pillow

Use:

• Can be used to make balance exercises more difficult

Exercise examples:

• Single leg balance for time
• Single leg cone taps
• Single leg deadlifts

A foam roller can be used for more than just rolling! An affordable home exercise tool, a foam roller can help you increase mobility, build strength and get rid of those pesky knots. Try out these exercises, organized by Zach Shampain, PT, DPT, and Victor Guevara, PT, DPT, to your routine!

1. Sidelying IT Band Foam Roll Mobilization

REPS: 10              HOLD: 30 SEC – 1 MIN               DAILY: 1               WEEKLY: 7

Setup

Begin lying on your side with your hip resting on a foam roll, your upper leg crossed in front of the other, and that foot resting on the ground.

Movement

Slowly roll the side of your leg up and down the foam roll. Don’t roll past your knee.

Tip

Make sure to keep your back straight throughout the exercise.

2. Quadriceps Mobilization with Foam Roll

REPS: 10              HOLD: 30 SEC – 1 MIN               DAILY: 1               WEEKLY: 7

Setup

Begin by lying on your stomach with a foam roller under your upper thigh. Your elbows should be supporting your body, and your other leg can be resting on the ground.

Movement

Now very slowly roll your leg back and forth over the foam roller.

Tip

Make sure to keep your back straight during the exercise.

3. Calf Mobilization with Foam Roll

REPS: 10              HOLD: 30 SEC – 1 MIN               DAILY: 1               WEEKLY: 7

Setup

Begin sitting upright with one leg bent, your other leg straight, and a foam roller under your calf.

Movement

Push yourself off the ground with your arms and slowly roll your calf back and forth over the foam roller.

Tip

Make sure to keep your movements slow and controlled.

4. Supine Chest Stretch on Foam Roll

SETS: 3  HOLD: 30 SEC     DAILY: 1               WEEKLY: 7

Setup

Begin lying with your knees bent and a foam roll positioned vertically along the middle of your back, hands resting on your stomach.

Movement

Slowly move your arms straight out to your sides, then return to the starting position and repeat.

Tip

Make sure your back is laying flat against the foam roll.

5. Snow Angels on Foam Roll

REPS: 10              SETS: 3  DAILY: 1               WEEKLY: 7

Setup

Begin lying with a foam roll vertically along the middle of your back, knees bent, and your arms resting on the ground.

Movement

Spread your arms straight out to your sides, then up overhead, as if you were making a snow angel, then bring them back down to your sides, and repeat. Your fingertips should stay in contact with the ground.

Tip

Make sure not to arch your back as you raise your arms overhead.

Want to learn more about the benefits of foam rolling? Check out our online educational webinar: