NEWSLETTERS
MARCH 5, 2025
Welcome to our spring newsletter—featuring updates on the East Hampton Healthcare Foundation's activities and events—and essential health and wellness news for our community.
DECEMBER 4, 2024
Welcome to our new quarterly newsletter — featuring information and news about the East Hampton Healthcare Foundation's community activities and events!
NEWS RELEASES
JANUARY 31, 2025
East Hampton Healthcare Foundation Expands Healthcare Scholarship Program
The East Hampton Healthcare Foundation has expanded their student scholarship program and will now award two scholarships in 2025.
The healthcare education scholarships will award $2,500 per year of study to two graduating high school seniors in the Town of East Hampton who will be pursuing a healthcare education at a two-year technical school or four-year college. Special consideration will be given to applicants in the BOCES nursing program who are intending to work in healthcare in the Town after graduation.
Interested applicants should visit their school guidance counselor for more information and an application.
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ARTICLES
FEBRUARY 6, 2025
Stretching: Why Pre-Workout Flexibility Matters and How to Do It Right
By Leigh Hanke, MD; MS, Nutritional Science | Trustee, East Hampton Healthcare Foundation, Assistant Professor of Clinical Orthopedics and Rehabilitation, Yale School of Medicine
What are the benefits of stretching? Stretching can increase range of motion and promote fluid movement which can improve mobility and fall prevention. It can improve flexibility by elongating soft tissues and muscles. Stretching can also promote healthy healing from injury and help relax muscles and reduce soreness. Although the role of stretching in injury prevention is somewhat controversial, there is evidence that stretching can help reduce risk of muscular injury during exercise. This is especially true when stretching is combined with a proper warm-up.
When should I stretch? Evidence supports stretching both before an activity and after as part of a cool-down routine. The hamstrings, calves, chest and low back are areas that everyone can benefit from stretching daily. As we age, stretching becomes even more important in maintaining fluid movement and range of motion because our muscles begin to lose some of their natural flexibility.
• Stretch when muscles are warm! Stretching cold muscles can increase the risk of injury. Whether you do a light cardiovascular warm-up prior to stretching or stretch at the end of your workout, your muscles will be more pliable and you’ll notice you can stretch further.
• Stretch within 15 minutes of activity, especially when participating in sports with uncontrolled dynamic movements (dance, tennis, basketball, martial arts).
• Stretching is not a warm-up. Warm-up should consist of performing the intended activity at a lower intensity for about 5-10 minutes before stretching.
What stretches should I do?
Stretches can be static (no motion), dynamic (involve motion), or a combination of the two. What is best for you depends on your current condition and what you are trying to achieve. For example, to increase range of motion Proprioceptive neuromuscular facilitation (PNF), once used only in rehabilitation, is now a common technique among active individuals. It is viewed as the most effective method to enhance range of motion. A combination of static stretching and PNF is the best approach to improve flexibility. To optimize performance, dynamic stretching is often preferred. Although good for flexibility, static stretching can negatively affect immediate physical performance among athletes. Static stretching induces a “neuromuscular inhibitory response” that can weaken the straining muscle for up to 30 minutes. Dynamic stretching does just the opposite, inducing your muscles to perform. As a result, these stretching motions are currently the stretch of choice with regard to optimizing athletic performance and active flexibility. When rehabbing from an injury, if you know what areas are problematic, make sure to give these muscles special attention. Specific stretches from fitness professionals like physical therapists can aid in the recovery of an injury or reduce musculoskeletal pain. It is best to obtain guidance on such techniques.
Remember, there is no “one” good way to stretch. The technique for stretching varies greatly depending on the type of stretch you perform. The number of repetitions, length of holding a stretch, resistance, and frequency should be tailored to the specific selection of exercises you are doing.
November 7, 2024
Back Pain and Prevention
By Leigh Hanke, MD; MS, Nutritional Science | Trustee, East Hampton Healthcare Foundation, Assistant Professor of Clinical Orthopedics and Rehabilitation, Yale School of Medicine
If you have experienced back pain, you are certainly not alone. It is one of the most common reasons people go to the doctor or miss work—even children get low back pain. Most people are familiar with it, but not all back pain is created equal. Low back pain is a symptom caused by a wide variety of underlying problems. The cause of low back pain is important to determine because it can help guide proper prevention and treatment.
Low back pain is often mechanical in nature, meaning pain is triggered by the working (mechanics) of the spine, typically spinal movement. It can be due to various aspects of spinal anatomy such as strained muscles; injured intervertebral discs (discs are the cushion between the bones in the spine); nerves being pinched by bone, disc, or ligaments as they leave the spine; arthritis in the joints in the spine; or a combination of the above. The spine can be injured by heavy lifting, trauma, and repetitive abnormal stress as with more poor sitting posture and frequent bending forward. With aging comes the development of degenerative conditions, namely the loss of normal structure and function in the spine. In women, it is important to remember symptoms of back pain can also stem from female reproductive anatomy such as menstrual cramps or endometriosis. Even less frequently, back pain may be due to an underlying medical condition such as kidney stones or stomach ulcers. In some cases, it’s a matter of seeking help from a health care team to find the appropriate diagnosis and treatment plan.
There are many ways to prevent low back pain, even with a family history of conditions associated with it. While 80% of people will likely experience at least one episode of back pain at some point in their lives, the severity, frequency and duration of such pain can be minimized with proper preventative measures. Modifying your behavior in the following ways can help to maintain or improve your posture, prevent injury and keep your back healthy.
• Exercising regularly with aerobic activity, stretching and strengthening keeps muscles strong and flexible. This helps avoid injury and prevent recurrence of back pain.
• Maintaining a healthy weight helps keep the stress to your back at a normal level and decrease the risk of developing painful arthritis and degenerative changes in your spine.
• Eating well balanced meals ensure adequate levels of calcium and Vitamin D to promote healthy bones.
• Avoid prolonged positioning, such as sitting, with walk breaks or gently stretch your muscles. This can promote good posture and relieve tension.
• Optimize your work environment with lumbar support or a small stool for your feet.
• Good lifting mechanics can prevent injury: Lift from the knees, engage core muscles, keep back straight, and avoid twisting when lifting heavy objects.
• Staying hydrated, maintaining good sleep hygiene, and managing stress have all been shown to play an important role in pain prevention.
• Quit smoking. Smoking can reduce blood flow to the spine and contribute to chronic degenerative conditions and increase risk of osteoporosis. Heavy smoking can also lead to chronic coughing which may trigger acute back pain or exacerbate chronic pain.
Prevention of low back pain is key, even if you’ve already been symptomatic or are at high risk. Behavior modification plays a large role in reducing back pain among people of all ages, so don’t forget about the little things you have control to change. Correcting your posture throughout the day and avoiding prolonged sitting are good places to start. Find a way to make time for your back every day with a regular short home exercise program (combine stretching and strengthening) to maintain good spinal health. Above all, be mindful of improving your overall health with regards to nutrition, weight, sleep and stress levels (aspects often overlooked). This can make a big difference in preventing pain, but also helping both acute and chronic back pain.