One Last Storm to Shovel Out!

Here is some food for thought during this last snowstorm of 2011! During the winter of 2008, 70,000 people were treated for back injuries sustained while shoveling snow. This is an extremely large number considering injuries while shoveling or snow blowing can generally be avoided. Injuries sustained normally consist of but are not limited to lumbar and shoulder strains and sprains. Some helpful tips to prevent injuries are:

● Check with your doctor to see if you are healthy enough to be performing this task. If there is any doubt you may consider hiring someone for snow removal.
● Warm up before you begin. Start with about 10 minutes of light exercise to “warm up” your muscles before the strenuous activity.
● Take frequent breaks, if you feel yourself getting too hot or cold stop and resume when you are feeling better. The snow is not going anywhere. It is important to take you time and think of yourself first.
● Buy a shovel that is comfortable to use and facilities good posture while shoveling.
● Take smaller loads of snow on your shovel. It may take longer to complete the task, but you will feel much better when you are finished.
● Be careful not to twist or throw snow over your shoulder while shoveling. Many injuries are sustained with a heavy load and a twisting motion combined.

For more information on snow removal safety please visit: http://physical-therapy.advanceweb.com/News/Daily-News-Watch/AAOS-Be-Careful-When-Shoveling.aspx

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Fighting Fatigue

Why are you so tired during the day? There are many factors that can disrupt your sleep cycle create the feeling of fatigue.







1. Not getting enough sleep
a. Adults should get 7-8 hours of sleep per night. It is important to make this a priority since it can negatively affect your health and concentration. A simple tip it to get rid of all laptops, TVs, or cell phones from the bedroom.
2. Fuel
a. Not eating enough or making poor eating choices can be a problem. This generally leaves you feeling sluggish and can have an adverse reaction on your blood sugar.
3. Anemia
a. Red blood cells carry oxygen to all of your tissues and organs. If you are Anemic you may not be getting the optimal amount of oxygen to your tissues. In some cases this may be due to an iron deficiency. In this case, a diet of iron rich foods may aid in supplementing your iron intake.
4. Coffee
a. Coffee in moderation can have healthy benefits. Too much coffee can raise blood pressure and heart rate leaving you edgy and hyper. Although this may be great in the short term, it may leave you tired and going back for coffee all day long.

For more information on fatigue and potential causes of fatigue during the day visit http://www.webmd.com/sleep-disorders/slideshow-causes-of-fatigue-and-how-fight-it

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Colds vs. Flu

What should you do if you think you have the flu? How do you know? Have you had your flu shot? All of these are good questions and it is important to know the difference between being sick with a cold or the flu. The outcomes and infection opportunities may be very different and you will a have a better recovery if you can start treating the flu within the first 48 hours of symptoms.



1. There are many overlapping symptoms between the flu and colds.
a. Headaches, coughs, and ear aches.

2. There are some symptoms that are normally specific to a cold
a. Sore throat and a stuffy nose.

3. Some of the important symptoms to be aware of are flu specific.
a. Fever, rapid onset, and generalized fatigue (that may last for weeks).

Using these simple guidelines may give you an idea if you may have the flu or a cold. If there is any question at all you should contact you physician immediately. Medical treatment can reduce the severity of symptoms and shorten your rehabilitation time.

For more information of discerning between the flu and the common cold: please visit http://www.webmd.com/cold-and-flu/slideshow-cold-or-flu#

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Salt Intake Guidelines

Salt has been a household item for many years. Recently new federal guidelines were released on how much salt Americans should intake. The major aspect is for the average individual to consume less than 2,300 mg and if you are 51 or older 1,500 mg. To put this into perspective, a 6 inch sub at subway can have around 1,200mg of sodium. Following these guidelines requires a keen eye and knowledge of what you are eating. Prepackaged food generally consists of a high salt content without adding table salt. My suggestion, watch what you are eating and eat healthy foods in moderation. Don't look at these guidelines as an impossible; however, realize your salt intake and attempt to lower it. This week feel free to posts questions or comments. How do you feel about these new changes?

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Health Benefits of Cinnamon

The earliest records of the use of cinnamon dates back to 2700 B.C in China, Europe, and Egypt. Cinnamon is a spice widely used around the holiday season from cooking to potpourri, but did you know that there are many healthy benefits to this spice as well? This spice offers many health benefits such as an anti-clotting agent, and antimicrobial. Some major effects of cinnamon are:

• Components of cinnamon act as antimicrobial and anti-inflammatory which may prove beneficial in reducing the symptoms of arthritis or urinary tract infections.
• Cinnamon may help to improve blood sugar control in people with type 2 diabetes. It is thought that some compounds within cinnamon help to stimulate the insulin receptors to allow the use of glucose more effectively.
• Some preliminary research suggests that the aroma of cinnamon may act as a cognitive stimulant allowing improvements in memory and recognition.

As you are spicing up your fall and winter lattés and feasts; take some time to recognize the great history and benefits that cinnamon may provide. For more information regarding cinnamon and cinnamon supplements look to our weekly blog for more information regarding supplementation and research behind the spice.

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Exercise Results

Are you not getting the results you want from your workout? Are you developing pain after you work out beyond normal fatigue and exercise related soreness? You may be making some mistakes in you exercise program that could be contributing to your lack of results or pain. This week I would like to discuss some tips and common exercise mistakes.



Improper posture on cardio machines
It is easy to hunch over while on the elliptical or treadmill but this reinforces bad posture (good posture should be a major goal of everyone’s program). Also try not to set the incline or speed too high. You may feel as if you need to hang on just to keep from falling off, which is counterproductive.

Exercising with the goals of ‘spot reduction’
Performing exercises with the goal of “toning” a muscle group is fine for firming and conditioning muscle; however, if there is a layer of fat over the muscle you may not look different. An easy solution is to add multi joint, functional, and cardio exercises to your routine.

Poor choices in footwear
Wearing the proper footwear while exercising is very important. Shoes that are worn or do not fit right will affect the pressure on your knees, hips, and spine. A good recommendation is to shop at a store that specializes in athletic shoes. I would recommend Fleet feet for those who live in the capital region.

For more information on common exercise mistakes please visit: http://www.webmd.com/fitness-exercise/slideshow-9-least-effective-exercises

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Drink Facts & Myths

There are many foods that contribute to an unnecessary increase in calorie intake during the day. Drinks; however, are easily overlooked during dieting. This week I would like to discuss the good and bad options for drinks and how they can influence your diet habits.



1. Soda
a. This seems like a “no brainer” high in both sugar and carbs. Some may find better results by switching to diet soda; but, recent studies have shown that diet sodas may also contribute to weight gain. Instead, try water or water with lemon if you need a little more flavor.
2. Fruit Juice
. There are many different juices on the market today. Some loaded with sugar and some not. Most can have the calories of soda but have greater nutritional value due to vitamins and antioxidants. Look for 100% juice when purchasing. If you are in a habit of drinking a lot of juice, cut it 50/50 with water.
3. Vegetable juice
. There are many benefits to vegetable juice over fruit juice. Vegetable juice contains far less calories and provides the same if not better value from vitamins and minerals.
4. Smoothies
. Smoothies have been a “health food” staple for years. This is true when making one at home with good ingredients. Be very careful ordering at a restaurant or vendor where they may add many other ingredients that boost that calorie count significantly.

For more information and tips on other drinks please visit http://www.webmd.com/diet/slideshow-skinny-sipping#

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT