February is American Heart Month: Prioritize Your Heart Health with Movement Headquarters in Northport, Babylon, and East Setauket, NY

February is often associated with love—whether romantic, familial, or platonic. But one of the most important forms of love is self-care, especially when it comes to your heart health. That’s why American Heart Month is recognized every February—to raise awareness about heart disease prevention, promote healthy lifestyle choices, and encourage proactive steps to protect your heart.

At Movement Headquarters, with locations in Northport, Babylon, and East Setauket, NY, we believe that movement is medicine. As physical therapists, we’re dedicated to helping our patients build stronger, healthier bodies—starting with a strong heart. Whether you're recovering from an injury or looking to improve your cardiovascular fitness, now is the perfect time to take action.

Why American Heart Month Matters

Heart disease is the leading cause of death in the U.S., accounting for one in three deaths nationwide, according to the American Heart Association (AHA). But here’s the good news: many risk factors—such as high blood pressure, high cholesterol, obesity, and inactivity—can be managed or prevented with the right lifestyle changes.

American Heart Month is not just about raising awareness; it’s about inspiring action. Many people believe heart disease only affects older adults, but it can impact anyone, at any age. That’s why it’s never too early (or too late) to start prioritizing your heart health.

6 Ways to Celebrate American Heart Month

Ready to show your heart some love? Here are six simple ways to improve your cardiovascular health this February and beyond:

1. Know Your Numbers

Understanding your blood pressure, cholesterol levels, blood sugar, and BMI is essential for heart health. Schedule a check-up with your healthcare provider to assess your risk factors and set achievable goals for improvement.

2. Eat a Heart-Healthy Diet

A balanced diet plays a crucial role in preventing cardiovascular disease. Incorporate:

✔ Fruits & Vegetables – Packed with fiber, vitamins, and antioxidants
✔ Whole Grains – Brown rice, quinoa, and oats help regulate blood sugar
✔ Lean Proteins – Opt for fish, poultry, beans, or tofu
✔ Healthy Fats – Avocados, nuts, and olive oil support heart function
✔ Less Salt & Sugar – Reducing processed foods lowers your risk of high blood pressure and diabetes

3. Get Moving with Exercise

Regular physical activity strengthens your heart and improves circulation. Aim for:

✅ 150 minutes of moderate exercise per week (brisk walking, cycling)
✅ Strength training at least twice a week to maintain muscle and metabolism
✅ Short movement breaks throughout the day to reduce sedentary time

If you're dealing with joint pain or mobility issues, our team at Movement Headquarters in Northport, Babylon, and East Setauket, NY can create a customized exercise plan to help you stay active safely.

4. Quit Smoking & Reduce Alcohol Intake

Smoking damages blood vessels and significantly increases your risk of heart disease. If you smoke, make a plan to quit—your heart will thank you.

Additionally, limiting alcohol consumption can help lower blood pressure and improve overall heart function.

5. Manage Stress Effectively

Chronic stress increases inflammation and blood pressure, contributing to heart disease. Try stress-reducing activities like:

🧘 Yoga & meditation
🌳 Walking outdoors
📖 Practicing mindfulness

At Movement Headquarters, we understand the connection between mental and physical health. Our physical therapy programs incorporate breathwork, mobility training, and relaxation techniques to help you feel your best.

6. Prioritize Sleep for Heart Health

Poor sleep is linked to high blood pressure, obesity, and diabetes—all of which increase the risk of heart disease. Aim for 7-9 hours of quality sleep each night by establishing a consistent bedtime routine and reducing screen time before bed.

Take Charge of Your Heart Health Today

The best part about American Heart Month is that it reminds us that small, daily choices can lead to lifelong heart health. Whether you’re focusing on exercise, diet, stress management, or quitting smoking, every step counts.

At Movement Headquarters in Northport, Babylon, and East Setauket, NY, we are here to support you on your journey to better health. If you're looking to improve your cardiovascular fitness, recover from an injury, or build a sustainable wellness routine, our expert physical therapists can help.

💙 Take the first step today—schedule a consultation with our team and make your heart health a priority!

For more information on heart disease and ways to improve heart health, visit the American Heart Association’s website here.

Sleep & Recovery for CrossFit Athletes

The CrossFit Open is a highly anticipated event that brings together athletes from around the globe to test their strength, endurance, and mental fortitude. Whether you're a seasoned competitor or a first-time participant, the intensity of the Open can be overwhelming. With the pressure to perform at your best, it’s easy to overlook one of the most crucial aspects of athletic performance: recovery. And when it comes to recovery, sleep is a key player.

In this blog post, we'll explore why sleep and recovery are critical to CrossFit athletes during the Open and offer practical strategies for optimizing rest so that you can perform at your peak.

1. Sleep: The Ultimate Recovery Tool

Sleep is often referred to as the "secret weapon" for athletes. It's during sleep that the body undergoes crucial repair processes, regenerating muscles, restoring energy levels, and balancing hormones. When you push your body through high-intensity workouts like those in the CrossFit Open, recovery becomes even more important.

Here’s why sleep is so vital for CrossFit athletes during this time:

a. Muscle Repair and Growth

Intense CrossFit workouts—whether it's heavy lifting, high-intensity interval training, or gymnastics movements—put a tremendous strain on muscles. Sleep allows the body to repair these muscles and rebuild them stronger. During deep sleep (also known as slow-wave sleep), the body releases growth hormone, which aids in muscle recovery and repair.

b. Restoring Energy

The CrossFit Open demands significant energy expenditure, which can lead to fatigue and depleted energy stores. Sleep replenishes glycogen levels (the body’s primary energy source), ensuring that you’re ready for the next workout.

c. Cognitive Recovery

CrossFit isn’t just a test of physical strength; it’s a mental challenge too. Sleep supports cognitive function, improving focus, decision-making, and reaction time—all of which are crucial for performing complex movements under pressure. Lack of sleep can impair your mental sharpness, leading to mistakes or missed opportunities during a workout.

d. Immune System Support

The stress of intense training and competition can take a toll on your immune system, leaving you more susceptible to illness. Sleep is one of the best ways to strengthen your immune system, reducing the likelihood of getting sick during the Open.

2. The Impact of Sleep Deprivation on Performance

It’s easy to think that sacrificing a little sleep to get in extra training or to work on your weaknesses will give you an edge. However, sleep deprivation has serious consequences, especially during a high-stakes event like the Open.

Here’s what happens when you skimp on sleep:

• Reduced Physical Performance: A lack of sleep impairs physical performance, reducing strength, endurance, and reaction time. You may feel sluggish, weak, or slower than usual, which can make a significant difference when every second counts.

• Increased Risk of Injury: Without enough rest, your muscles and joints don’t have the chance to recover fully. This increases your risk of overuse injuries, strains, and sprains, especially during repetitive or high-intensity movements.

• Decreased Motivation and Mental Focus: Sleep deprivation can also affect your mindset, leading to decreased motivation, difficulty concentrating, and even increased levels of stress and anxiety. Staying mentally sharp and resilient is crucial during the Open.

3. Optimizing Sleep and Recovery During the CrossFit Open

So, how can you ensure you're getting the rest you need while balancing the demands of training and competition? Here are some practical strategies:

a. Prioritize Quality Sleep

Aim for 7-9 hours of sleep each night, as this is the optimal range for most athletes. Quality sleep is just as important as quantity, so focus on creating a sleep-friendly environment. Keep your room cool, dark, and quiet, and avoid screens (phones, TVs, etc.) at least an hour before bedtime.

b. Adopt a Sleep Routine

Consistency is key. Try to go to bed and wake up at the same time each day to regulate your body's internal clock. A consistent sleep schedule helps improve sleep quality and makes it easier to fall asleep when you need it the most.

c. Incorporate Active Recovery Days

During the Open, you might be tempted to push yourself hard every day, but recovery isn’t just about sleep—it also involves giving your body time to heal. Incorporate active recovery sessions (like light stretching, yoga, or walking) to reduce muscle soreness and improve mobility.

d. Use Recovery Tools

Consider incorporating tools like foam rollers, massage guns, or even cryotherapy to aid recovery. These tools can help reduce muscle tension and inflammation, promoting quicker recovery between workouts. Also, remember to hydrate properly, as dehydration can hinder muscle repair and recovery.

e. Manage Stress and Mental Fatigue

Stress and anxiety can also interfere with sleep. Practices like meditation, deep breathing exercises, or journaling can help manage mental fatigue and promote relaxation. A calm mind leads to better sleep quality, which in turn improves physical recovery.

4. Listen to Your Body

The Open is a unique challenge, and it's important to recognize when your body needs rest. If you’re feeling excessively fatigued or sore, it’s okay to scale back on training or take an extra rest day. Pushing through pain or extreme exhaustion will only hinder your performance in the long run.

Conclusion

The CrossFit Open is a test of your fitness, but it’s also a test of your ability to recover and perform under pressure. Sleep and recovery are not just "nice-to-haves" during this period—they’re vital components of your performance strategy. By prioritizing sleep, managing recovery, and listening to your body, you’ll be in the best possible position to maximize your potential during the Open. So, while everyone else may be burning the candle at both ends, remember that the road to success in the Open starts with rest.

Sleep well, recover hard, and perform your best!

Yearly Movement Assessments

Why a Yearly Movement Assessment is Essential for Your Health and Wellness

In our busy lives, it’s easy to overlook the importance of maintaining and improving how our bodies move. We get caught up in work, family, and everyday responsibilities, and before we know it, we’ve spent a year or more without checking in on our physical health in a comprehensive way.

But just as you take your car for an annual tune-up to ensure it runs smoothly, your body also benefits from a yearly movement assessment. These assessments are not only for athletes or people with chronic pain—they’re for anyone who wants to move better, feel better, and prevent injuries down the road.

A yearly movement assessment is a valuable tool for evaluating how your body moves, identifying any weaknesses or imbalances, and putting a plan in place to improve your mobility, flexibility, and strength. It’s a proactive approach to health that can enhance your overall fitness, prevent injury, and help you feel more confident in your body. Let’s explore why a yearly movement assessment is crucial and how it can benefit you.

What Is a Movement Assessment?

A movement assessment is a systematic evaluation of how your body moves through different ranges of motion. During this assessment, a trained professional—often a physical therapist, personal trainer, or other movement specialist—will observe and evaluate your posture, flexibility, strength, balance, coordination, and joint mobility.

The goal of a movement assessment is to identify any dysfunctions, compensations, or areas where your body might be at risk for injury. This evaluation can reveal issues you might not even be aware of, like muscle imbalances, poor alignment, or restricted movement patterns. After the assessment, the professional will provide recommendations to address these areas, which could include corrective exercises, stretches, or lifestyle modifications.

Why Should You Get a Yearly Movement Assessment?

1. Catch Issues Early Before They Become Injuries

One of the most valuable reasons to undergo a yearly movement assessment is the ability to catch problems early. A small issue with your posture, a muscle imbalance, or tightness in a joint can develop into something much bigger if left unaddressed. Over time, these small issues can cause chronic pain, decrease your mobility, and lead to serious injuries, such as sprains, strains, or overuse injuries.

A yearly assessment allows you to address any potential problems before they escalate. By working with a movement specialist to improve your weaknesses or correct imbalances, you can reduce your risk of injury and maintain pain-free movement.

1. Improve Your Performance

Whether you’re an athlete or just someone who enjoys being active, optimizing your movement patterns can help you perform better. A movement assessment can uncover areas where you might be wasting energy or performing exercises inefficiently. For example, you may have poor posture that’s affecting your running technique, or tight hips that are limiting your range of motion during squats.

By identifying these areas and working to correct them, you can improve your efficiency in movement and enhance your performance. For athletes, this might mean better speed, strength, or endurance. For regular exercisers, it could result in improved technique and more effective workouts.

1. Improve Posture and Prevent Chronic Pain

Poor posture is one of the most common issues people face as they get older. Sitting at a desk all day, looking down at your phone, or standing in awkward positions can all lead to misalignments in your spine and pelvis. These postural issues, when left unaddressed, can contribute to chronic pain in the neck, back, and joints.

A movement assessment evaluates your posture and looks for any misalignments that could be contributing to discomfort. By addressing these imbalances early with corrective exercises and ergonomic adjustments, you can prevent chronic pain from developing and improve your overall posture.

1. Increase Mobility and Flexibility

As we age, our bodies naturally lose some of their mobility and flexibility. But limited mobility doesn’t just come with age—sedentary lifestyles, poor posture, and lack of stretching can all contribute to stiff joints and tight muscles.

A yearly movement assessment can help identify areas where you might be losing range of motion. Whether it’s tight hips, stiff shoulders, or a lack of flexibility in your spine, an assessment can pinpoint these areas. Based on your results, the specialist may recommend specific stretches, mobility exercises, or foam rolling techniques to improve flexibility and restore optimal movement.

1. Build a Personalized Plan for Injury Prevention

Everyone's body is unique, and the way we move depends on factors like our muscle strength, flexibility, and previous injuries. A one-size-fits-all approach to fitness or wellness isn't always the most effective way to prevent injury. What works for someone else may not work for you, depending on your individual movement patterns.

A movement assessment takes your unique body mechanics into account and can provide you with a personalized plan for improving your movement quality. Whether you need to focus on strengthening weak muscles, stretching tight areas, or improving balance and coordination, a tailored program will be more effective than generic advice. This personalized approach helps prevent injury and keeps you moving safely.

1. Track Progress and Adjust Your Fitness Routine

Over time, your body changes as you age, your fitness routine evolves, or you recover from an injury. A yearly movement assessment provides an opportunity to track your progress and reassess your goals. If you’ve been working on improving your posture, building strength, or increasing flexibility, the assessment can show how far you’ve come and identify areas that still need attention.

This can be particularly useful if you’ve hit a plateau in your fitness routine or if you’ve recently changed your workout program. Your movement assessment can help you adjust your plan to better suit your evolving needs and continue progressing toward your goals.

1. Prevent Burnout and Overtraining

Many people focus on pushing their bodies harder during workouts, but without proper assessment, they may inadvertently be overtraining certain muscles or movement patterns. This can lead to burnout or injury, especially if your body is compensating for weaknesses or imbalances.

A movement assessment can identify areas where you might be overworking certain muscle groups while neglecting others, allowing you to create a more balanced fitness program. By ensuring that all parts of your body are getting the attention they need, you’ll be less likely to experience the physical and mental fatigue associated with overtraining.

What to Expect During a Movement Assessment

A typical movement assessment begins with a consultation to discuss your health history, any pain or discomfort you're experiencing, and your goals. The specialist will then observe your movement patterns, often asking you to perform specific exercises or tasks such as squatting, lunging, bending, and twisting.

They may also assess your posture, range of motion, balance, and stability. Based on their observations, they’ll identify areas of concern and create a personalized action plan to address any issues.

The assessment is non-invasive and typically lasts between 30 minutes to an hour. You'll leave with specific exercises or stretches to help improve any imbalances or weaknesses, as well as recommendations for lifestyle changes to optimize your movement.

Final Thoughts: Invest in Your Health with a Yearly Movement Assessment

Your body is your most valuable asset, and taking care of it is essential for long-term health and wellness. A yearly movement assessment is a smart investment in your physical well-being, helping you prevent injuries, improve performance, and maintain mobility as you age.

By taking a proactive approach to your health, you’re ensuring that your body continues to function at its best. If you haven’t had a movement assessment yet, consider making it a priority this year. It’s an investment in a stronger, more resilient body that will serve you well for years to come.

Your body deserves the same attention you give your car, your career, or your hobbies—so why not give it a yearly check-up and ensure you’re moving at your best?

The Effects of Strength Training on Injury Prevention in the Long-Distance Runner

Long distance running is an endurance sport that requires a lot of dedication and hard work. While many runners focus solely on running to improve their performance, incorporating strength training into their routine can have numerous benefits. In this blog post, we will discuss the benefits of strength training for long distance runners, 3 common overuse injuries suffered by long-distance runners, and some simple strengthening exercises that can be performed to help prevent injury and improve performance. 

Strength training is an essential component of a long-distance runner's training program. It can improve running performance, increase muscle strength, and help prevent injury. The repetitive nature of running can lead to overuse injuries, such as IT band syndrome, runner's knee, and shin splints. However, strength training can help reduce the risk of these injuries by improving the strength and flexibility of the muscles used in running.

IT band syndrome, runner’s knee and shin splints are all common overuse injuries among the runner and athlete populations. Let’s break these injuries down a little bit: 

• The IT (iliotibial) band is a thick band of tissue that runs from the hip to the knee, and when it becomes tight or inflamed, it can cause pain on the outside of the knee. Once inflamed, the pain may be more pronounced during activities such as running, walking, or climbing stairs.

• Runner's knee, also known as patellofemoral pain syndrome is characterized by pain around or behind the kneecap, especially when bending the knee or climbing stairs. Runner's knee can be caused by a variety of factors, including overuse, muscle imbalances, and problems with the alignment or tracking of the kneecap.

• Shin splints are characterized by pain along the shinbone (tibia), usually on the inside edge. Shin splints can be caused by repetitive stress on the shinbone and the muscles, tendons, and tissues surrounding it. This can occur due to factors such as overuse, improper footwear, muscle imbalances, and running on hard or uneven surfaces. 

It is important to address the underlying causes of the aforementioned injuries in order  to prevent them from becoming a chronic issue. 

Evidence supporting the benefits of strength training for the long-distance runner:

A systematic review published in the Journal of Strength and Conditioning Research analyzed 28 studies on the effects of strength training on endurance running performance. The review concluded that strength training can improve running economy, time to exhaustion, and maximal oxygen uptake, all of which are essential components of long-distance running performance.

Another study published in the Scandinavian Journal of Medicine & Science in Sports found that runners who performed strength training exercises twice a week for six months had a significant reduction in the incidence of overuse injuries compared to a control group that did not perform any strength training. The strength training exercises included squats, lunges, calf raises, and single-leg balance exercises, which targeted the muscles used in running.

Incorporating strength training into a running routine can also help correct muscle imbalances that can lead to injury. For example, weak glute muscles can lead to IT band syndrome, while weak calf muscles can lead to Achilles tendonitis. Strengthening these muscles can help prevent these injuries from occurring.

A study published in the Journal of Strength and Conditioning Research found that runners who performed strength training exercises twice a week for six weeks had a significant improvement in running mechanics, which could help reduce the risk of injury. The strength training exercises included single-leg squats, lunges, and calf raises.

Strengthening exercises that can be performed at home without any equipment:

1. Squats

2. Lunges

3. Calf raises

4. Split squats

5. Single Leg RDL’s 

It is important to note that strength training should be done in conjunction with a proper warm-up and cool-down routine to prevent injury. It is also recommended that runners work with a certified strength and conditioning specialist or a physical therapist to develop a strength training program that is tailored to their specific needs and goals.

In conclusion, strength training can improve long-distance running performance and reduce the risk of injury by improving muscle strength, flexibility, and correcting muscle imbalances. By incorporating strength training into their routine, runners can stay injury-free and continue to train without interruption.

Citations:

1. Beattie, K., Carson, B. P., Lyons, M., & Kenny, I. C. (2017). The effect of strength training on performance in endurance athletes. Sports medicine, 47(8), 1631-1650.

2. Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British journal of sports medicine, 48(11), 871-877.

3. Lauersen, J. B., Andersen, T. E., & Andersen, L. B. (2018). Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. British journal of sports medicine, 52(24), 1557-1563.

4. Mikkola, J., Vesterinen, V., Taipale, R., Capostagno, B., Häkkinen, K., & Nummela, A. (2011). Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners. Journal of sports sciences, 29(13), 1359-1371.

5. Sáez-Sáez de Villarreal, E., Requena, B., & Newton, R. U. (2010). Does plyometric training improve strength performance? A meta-analysis. Journal of science and medicine in sport, 13(5), 513-522.

What is golf fitness?

To my fellow golfers and golf-enthusiasts,

Long Island golf season is coming to an unfortunate screeching halt. With cold weather amongst us, it is time to either migrate south with the birds or find a local golf simulator to get your swing work in. Fortunately, the game of golf is evolving and now athletes can improve their golf performance without a club in their hands. How, you ask? By maximizing power development, mobility, flexibility, strength, balance/stability, and even coordination, to bring your game to the next level. That's called: GOLF FITNESS!

What is golf fitness?

Golf fitness isn't about looking like Arnold Schwarzenegger or the top players on tour. It's about being fit to play the game of golf at an individual's highest level. Your highest level! It is about playing as many rounds of golf as you desire, without acquiring an injury. It is about identifying any strength deficits or mobility limitations that may hinder your performance and understanding how your physical limitations impact your golf swing. And, more importantly, how to address those limitations through strength and conditioning and physical rehab.

What are the benefits of a golf fitness program?

Although golf may not be a fast-paced, contact sport like football and hockey, it certainly is a high-velocity, repetitive full-body movement. In addition to strength, a golf swing requires an adequate range of motion in almost every joint in your body ranging from your neck to your feet/ankles!

Improve your mobility/flexibility: Your ability to achieve adequate positions in your golf swing is a priority in golf fitness, arguably more than strength. A full swing requires sufficient range of motion in your neck, shoulders, wrists, hips, spine and ankles. Lacking motion in one of these can be detrimental to your performance and lead to compensatory patterns. A well designed golf fitness program will address your individual mobility limitations on a regular basis.

Increase your total body strength: In order to produce a consistent, reproducible golf swing you must be able to create stability through your lower body to create a stable foundation for your torso and arms to rotate around. Increasing your strength will become a priority once your significant mobility limitations are addressed.

When initiating a golf fitness program at Movement Headquarters, day 1 will consist of a full-body movement assessment and a Titleist Performance Institute Screen. We will better understand how you move as an athlete in the gym and on the golf course. This will allow your doctor/coach to create a game-plan tailored to you, where we will address any movement restrictions that prevent you from performing on the course. Whether you are a novice to exercise or a gym rat, we will meet you at your current level and progress your program accordingly!

Can golf fitness help prevent common golf-related injuries?

As mentioned before, golf is a high-velocity, repetitive full-body movement. Just like your swing coach may discuss the importance of proper timing throughout the kinematic sequence (utilizing your hips, then torso, then shoulders, then hands), your golf fitness coach will discuss the importance of optimizing your kinematic chain. For example, it is imperative for a golfer to have the ability to stack and maintain tension through their foot, ankle, knee, pelvis and spine during the majority of functional movements like squats and deadlifts. Just like a chain, you are only as strong as your weakest link. Golf fitness can help you reduce your risk of acquiring common golf injuries like low back pain, elbow and wrist tendonitis, rotator cuff tears, neck pain, knee ligament sprains.

What kind of results can I expect from undergoing a golf fitness program and working with a Titleist Performance Institute Certified Provider?

Since our golf fitness coaches are also doctors of physical therapy, we have a unique opportunity to bridge the gap between rehab and performance. So whether you are a golfer suffering from chronic pain or someone in great shape looking to optimize your athletic performance, we've got you covered! We utilize principles from rehabilitation, strength and conditioning and sports performance to assess your current function

When you work with us at Movement Headquarters, there are 3 things we promise to provide:

1. Clarity

   • You will understand your diagnosis/injury

   • You will know the next actionable steps to take in order to get out of pain

   • You will see that it is possible to get back to activities that you enjoy!

2. Accountability

   • You will have our daily support and motivation to complete your individualized home exercise program

3. Empowerment

   • You will take control of your situation and actively work towards accomplishing your goals. We will help you change your life for the better!

All sessions will be on a 1-on-1 basis with your doctor/Titleist Performance Institute Certified coach to ensure clear communication and to provide the highest standard of golf performance training.

Winter Golf Programs Starting 1/3/21! Programs will include a combination of instruction from a PGA Professional and golf fitness with a Doctor of Physical Therapy/TPI Certified Provider.

If you are interested in working with us in-person at our Northport physical therapy and sports performance facility or remotely, please give us a call at 631-380-3820 or visit our website https://movementhqpt.com. Take advantage of this winter and improve your golf fitness, today!

By Dr. Patrick Gathman, PT, DPT, CSCS, Titleist Performance Institute Certified.