Elbow Pain With Yard Work

Elbow pain exacerbated by yard work can be frustrating especially with Spring clean up and early summer maintenance.  There can be a number of reasons why you’re experiencing these symptoms, but some of the more common ones can be addressed early prior to seeking professional care.

Elbow pain typically manifests itself along the inside or outside border of the elbow joint.  Some of the more common diagnoses are tennis elbow or golfers elbow even though you aren’t necessarily playing any recreational sports.  The high probability of elbow pain in these regions is more than likely because of a common insertion of the muscles of the hand and wrist that either flex or extend your fingers and wrist.  Starting to perform any activity in high volume after months of not using certain muscles can lead to an increased inflammation in the region more commonly referred to as an “-itis” or even to an overuse injury for prolonged issues.

Some easy ways to avoid the symptoms of pain in your elbow would be to check your mobility and strength in the region.  Typical stretches used for the elbow are:

1. Wrist extension/flexion: with your elbow bent, take your uninvolved hand and provide overpressure into extension or flexion of your wrists.  You should feel a stretch across the muscles that you’re passively lengthening.  Be careful not to push too hard, slight discomfort is adequate.

2. Pronation/supination: with your elbow bent and your and in a position to give a handshake, provide overpressure with your uninvolved hand by rotation your arm into supination (holding a bowl of soup) or pronation (turning the bowl over).  You should feel a stretch in both your elbow and wrist regions with these stretches.

Some typical strength exercises are:

1. Wrist extension/flexion:  With your elbow bent and resting on a counter or table, have your hand hanging off the edge and holding a weight or some sort of resistance.  Extend your wrist to work the extensors of the forearm.  Turn your palm over to work the flexors.  Typically for beginners in these exercises, 2-3 sets of 8-12 repetitions is appropriate.

2. Hammer Curls: Sitting or standing, hold onto a weight or resistance.  Start by bending your elbow as if you were going to use a hammer to hit a nail.  Use control through the motion going up and especially going down.  Same as before, 2-3 sets of 8-12 repetitions is appropriate.

~Joseph Young, DPT

Preventing Sports Related Ankle Sprains

Sports related ankle injuries are very common in athletes in a variety of settings. If you are a young athlete, college player, or a weekend warrior, ankle sprains always seem to happen when you least expect it. Listed below you will find some background about what happens during an ankle sprain, why it occurs, and how you can prevent it. If you do injure your ankle and need treatment, come see your Physical Therapist right away to help you recover!

Why does an ankle sprain happen?
      A variety of sports can lead to an ankle sprain. Basketball, soccer, football, gymnastics, lacrosse, baseball, dance, cheerleading to name a few. Any sport that involves jumping, landing, running, cutting, change of direction, etc can lead to an ankle sprain. If your body is going one way and the ankle cannot sustain the load in that direction, it will unfortunately twist in another direction injuring some structures listed below.

What parts of the ankle are injured during a sprain?
     The most common way to sprain an ankle is called an inversion stress. This is when the ankle turns in and the outside of the foot rolls towards the ground. The two most common ligaments that are injured are the anterior talofibular ligament (ATFL) and calcaneofibular ligament (CFL). Both of these ligaments have good blood supply and heal well.

How to prevent sports related ankle sprains?

      The best part of this newsletter. Always warm up before activity and cool down stretch after. Below are some balance and strength exercises to help prevent ankle sprains:

1. Single leg balance: Balance on one leg with the knee of that leg slightly bent. Maintain this position for 20 seconds to start, work up to 40 seconds for 3 sets. Close eyes if balancing becomes easy. Be near something sturdy to catch your balance if needed.

2. Hip 3 way kicks: Wrap a thera-band loop around your ankles. While balancing on one leg, use the other leg to kick forward, sideways, and backwards (return to starting position in between each kick). Repeat this for 8 reps each direction, then switch sides. Start with 2 sets, then increase to 3 sets. Be near something sturdy to catch your balance if needed.

3. 3 way calf raises: Standing, point your toes in towards each other, rise up on toes performing a calf raise. Next, point toes forward, rise up on toes. Lastly, point toes outward, rise up on toes. Complete 10 reps in each direction, work up to 3 sets. Begin single leg calf raise when ready.

4. Sidewalks: Wrap a thera-band around your ankles. Begin to walk sideways, staying in a slightly squatted position. Take 10 steps to the left and then 10 steps to the right.
 

~ Benjamin Sherr

Start Your Day With Water!

Dehydration can present itself as hunger. Instead of reaching for that snack or ignoring the hunger, drink 8 - 12 oz of water. It is important that you drink enough water throughout your day as hydration impacts several areas of our health and day-to-day functions. 

Start your day with a glass or two of water: After sleeping for 6+ hours, starting your day with a glass or two of water helps rehydrate your body, increase alertness, and get your energy levels starting to increase. This will also help with regulating your bowels in the morning too!

FUN FACT: Water can initiate & stimulate increased growth of red blood cells in your system and generate more oxygen within your blood. 

Our bodies and brain are 70% water. When you’re not adequately hydrated, your brain operates on less fuel, and you can feel drained, experience fatigue or mood fluctuations, and can lead to increased reductions in brain performance and memory retention. 

Starting your day with a glass or two of water will help rid your body of the toxins that your body works-out overnight. While you sleep, your body repairs itself and works out the toxins that we accumulate throughout the day. Drinking that glass or two of water in the morning will flush out those harmful toxins and get your day started on a more refreshing note. This will also help bring balance to your immune system, metabolic system, and nervous system!

Water does so much more for the body and your health than this, so it is important to keep up your water intake throughout the day and to stay hydrated.

"How much water do I need per day?" - Great question! There are a few thoughts to this, some people say 64 oz a day, while others believe you need half your bodyweight in ounces per day (example: If you weigh 180lbs you would need 90oz of water per day). I suggest getting no less than 64oz per day - not including caffeine, sorry your coffee doesn't count towards your water intake!

Meet Your Personal Trainers - Milestone Fitness

Sandi Stallings

Sandi has been in Wellness Industry for 25+ years. She is inspired daily with her clients struggles and victories. No matter what she is always looking for ways to guide members and clients towards their best well-being  

Ross Arnold

Ithaca College BS Graduate
40 Years of Fitness Industry Experience
38 Years as a New England Territory manager for several fitness manufacturers
Manager & Owner for Fitness Facilities
13 Years as a Group Training Instructorce.

Stu Gertz

Stu was introduced to weightlifting at the age of 10 when his older brother received a weight set for his birthday… He fell in love with it from day one. He became a personal trainer in 1993 having already competed in multiple bodybuilding contests, the first of which was the 1991 AAU Mr. Bay State. As life took over with several business ventures he drifted in and out of the exercise lifestyle for several years while also battling weight issues. After some soul searching he vowed to get healthy and got back into personal training in 2005. He has been a National Academy of Sports Medicine Certified Personal Trainer since 2010.

Stu enjoys working with all ages and has extensive experience with the senior population, holding the prestigious NASM Senior Fitness Specialist Certification. He still competes in bodybuilding and is a nationally qualified athlete in the National Physique Committee(NPC).

Certifications and Specialties:
NASM Certified Personal Trainer
ACSM Certified Personal Trainer
NASM Senior Fitness Specialist
NASM Golf Fitness Specialist
NASM Youth Exercise Specialist

Mandi Klimowicz

I love obstacle course racing, and when the gyms closed down in 2019, I was dragging my equipment (and my dog) outdoors to workout. People took notice, asked when I could train them, and my second career began (I also teach middle school full time).  I became a certified personal trainer in 2020. 

I connected with Milestone after the gyms opened back up and found the perfect fit!  There, I work both as a group fitness instructor and personal trainer.  In the group training environment, I like to challenge individuals with modifications that are appropriate to their body's abilities, giving them a workout they can be proud of.  When it comes to personal training, I like to work with my clients to develop attainable goals and provide workouts they enjoy and look forward to.  Fitness makes me happy, and I love being able to share that with others!

Kiana DelViscovo

Hi, I am Kiana, I grew up dancing and started lifting weights when I was in highschool. After graduating highschool I had hip surgery and started to focus on rehab and increasing strength. I fell in love with training, fitness, and how it changed my life, and I wanted to help others change their lives too. I got a four year degree in Exercise Science from Endicott College, and during my time there I interned with the Strength and Conditioning Coaches for the Boston Bruins! During the warmer months I enjoy spending time outdoors; hiking and going to the beach are my two favorite activities.

Meet Your Therapists - Scaccia Physical Therapy & Dracut Physical Therapy

Windham team:

Bob Scaccia, PT, Owner
Emily Marotta, DPT, Clinic Manager
Ben Sherr, DPT
Laura Charewicz, PTA
Joe Young, DPT
Heidi Burnham, PTA
Lisa DiPalermo, Office and Billing Manager
Luanne 
Tina 

Dracut team:
Bob Scaccia, PT, Owner
Michele Fox, DPT
Lisa DiPalermo, Office and Billing Manager
Jessica Wild, DPT
Kim Martel, PTA
Ethan Glynn, PTA
Daniel Bonnano (coming July 2023)
Kaeleigh Sparkman (coming May 2023)

Meet Your Windham, NH Team:

Bob Scaccia, PT, Owner

Bob Scaccia graduated with a Masters degree in Physical Therapy from the University of Massachusetts-Lowell in 1994. He graduated from UMass Lowell with a Bachelors degree in Exercise Physiology in 1992.

He earned his Strength and Conditioning Specialist certification in 1997 from the National Strength and Conditioning Association. Bob worked in outpatient sports and orthopaedic clinics for 7 years before opening Scaccia PT&SC in 2001.

He has worked with a variety of physical therapy clients but has specialized in sports and orthopaedic patients throughout his career. Bob has attended multiple continuing education courses with a focus on manual treatments. He has trained college and high school athletes from all sports and specializes in training wrestlers and baseball players, with a focus on pitchers.

While at U-Lowell, Bob played football from 1988-1991 on a team that went 32-4 in that span. He was captain of the 1991 NEFC championship team, was a three year starter at defensive back, earning All-New England honors and twice earning All-Conference. He also holds the U-Lowell career record for interceptions.

Emily Marotta, DPT, Clinic Manager

Emily graduated from Franklin Pierce University with a Doctorate in Physical Therapy in 2010.  Prior to attending graduate school, Emily graduated from Hesser College in 2005 with an Associates degree in Physical Therapy which enabled her to work at Scaccia Physical Therapy as a PT Assistant gaining practical experience while furthering her education. Her mix of optimism, attention to detail, and passion for health & wellness all play a role in her treatment style.  She enjoys working with a wide variety of patients especially postoperative patients, endurance athletes and weekend warriors . She believes a mix of manual therapy and exercise is essential to recovery and is happy to work at a private practice that gives her time to address both.  Emily craves adventure.  She is happiest outside exploring the mountains of NH, kayaking around New England  and traveling the globe.

Ben Sherr, DPT

Ben graduated from the University of New England with his Doctorate of Physical Therapy in May of 2015. Prior to completing his doctorate, he attended the University of New Hampshire, graduating in 2012 with a degree in biochemistry. He completed a clinical rotation at Scaccia Physical Therapy in the fall of 2013 and joined the staff full time in August 2015.  Ben grew up playing multiple sports before eventually focusing on golf, basketball, and tennis in high school.  He continues to play all three sports recreationally. He also picked up running in the past few years and has run several half marathons.  Ben enjoys treating athletes of all ages, focusing on return to sport exercises, manual therapy including joint and soft tissue mobilization, and utilizing the McKenzie approach for spine treatment.  Ben is certified in dry needling.

Laura Charewicz, PTA

Laura joined the Scaccia PT staff full time in November 2011. She graduated from Hesser College with an Associate in Science degree as a Physical Therapist Assistant in 2009. Laura is thrilled to have been able to enter the field of physical therapy as a new career later in her life.

Laura had an extensive athletic background as a youth and that carried through her life to include competing in the Master’s track and field circuit where she earned the National Champion title 3 times in her age group in the javelin. 

She has been an avid road cyclist and enthusiast since the late 1970’s and continues to log thousands of road miles a year. Laura has been a participant in the PMC (Pan-Mass Challenge) as both a volunteer and a rider since 2012 and will continue to do so for as long as she can with the hope of helping to find a cure for cancer.

Joe Young, DPT

Joe is a graduate of UMass Lowell's Doctor of Physical Therapy program as well as his B.S. in Exercise Physiology with a minor in Nutrition.  Joe has worked in a number of venues leading up to his involvement and practice of Physical Therapy that were directed at Sports Performance and Strength and Conditioning.  He has worked with both Division 1 and 2 athletes while a Sports Performance coach at UMass Lowell as well as professional and collegiate athletes working at Mike Boyle's Strength and Conditioning.

Heidi Burnham, PTA

Heidi joined the Scaccia PT staff in April of 2021. She earned an Associates of science degree as a Physical Therapist Assistant in 2006 from Hesser College. She has worked in the outpatient orthopedic setting for over 16 years and enjoys working with patients of all ages. She is STOTT Pilates trained and Graston certified. 

Lisa DiPalermo, Office and Billing Manager

Lisa DiPalermo graduated with an Associates Degree in Paralegalism in 1988 and enjoyed a career as a Paralegal before deciding to be a stay at home mom for her three children. While raising her children, she earned a Certificate in Medical Transcription and became a self-employed Transcriptionist.  

Lisa has been proud to be a part of the Scaccia Physical Therapy staff since it opened it's doors in 2001.  She began as a part-time receptionist and medical biller and since then, has become the Office Manager/Medical Biller for both offices. She may be hidden away in the Windham Office but is always happy to answer any questions patients may have.

During her free time, Lisa enjoys spending time with her children, family and friends.  She has volunteered extensively with her children's activities, Easter Seals, and was on the Pop Warner Football Board in her home town for a number of years. When not at work she loves attending New England sporting events, concerts, traveling, kayaking and hiking. 

Luanne Parziale

Has been working in the medical field for over 20 years and currently the receptionist in Windham.

When not working, enjoys travel, sudoku and jigsaw puzzles but mostly life itself!

Tina Mentus

Tina joined the team in 2022 as a part time office assistant verifying patients' insurances, after several years of working in school libraries.  Interests include cooking, gardening, bird watching and the occasional ride at drift car racing events. Her main joy is spending time with her family, friends and her furbabies.

Meet Your Dracut, MA Team:

Jessica Wild, DPT

Jessie earned her Doctorate of Physical Therapy from the University of New England in 2020. In 2016, she earned her Bachelor's of Science degree in Kinesiology from the University of Rhode Island. Jessie has continuing education in neurologic dry needling for pain management and sports rehabilitation. She completed a clinical rotation at Scaccia Physical Therapy in the summer of 2019 and joined the Dracut Physical Therapy team in 2021. Jessie is certified in dry needling. 

In her free time, Jessie is adventuring in the outdoors. She is an avid hiker, rock climber, and runner. Her passion is getting people back outdoors and continuing to do what they love. 

Kim Martel, PTA

Kim attended Mount Wachusett Community College and graduated with her Physical Therapist Assistant degree in 2013. Prior to this she attendedWestfield State University and graduated with her Bachelor’s degree in MovementScience in 2011. She has been working in outpatient orthopedics since startingher career as a PTA in 2013 and also does per diem Home Care. Kim enjoys working with avariety of patients including athletes, post op patients and individuals with generalorthopedic injuries. While attending Westfield State University, Kim was a part of the women’s soccer team which she remains passionate about. She continues to enjoy staying active with resistance training, paddle boarding and traveling.

Ethan Glynn, PTA

1). I am a young Physical Therapist Assistant who enjoys various outdoor activities, video games, exercise and johnny walker on the rocks. If I have power of music choice in the clinic, you will expect to hear 70s-80s rock primarily. I am here to help.

2). I like to stay active through outdoor hikes, snowboarding, paddle boarding, and fishing. I am also an avid watcher of movies and modern cinema and loves discussing interesting plot lines