WAPT. Back Pain And Walking

NEWSLETTER

Thanks to all our patients and staff that donated food, clothing, and toys inNovember and December. Together we were able to collect over 40 pounds of food and more than 3 dozen toys and clothing items. The donations went to Hopelink, a local charity that has beenhelping families and individuals since 1971. Hopelink serves homeless and low-income families, children, seniors and people with disabilities in King and Snohomish counties. In addition to providing food, clothing, and toys, Hopelink‘s mission is to provide stability and help people gain

the skills and knowledge they need to exit poverty for good. Thanks youWAPTpatients, friends, and staff formaking a difference thisHoliday Season! -Mike

NEWSLETTER

January 2019

Independently owned and operated since 1997

Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long. Relying on pain medications to help you overcome back pain will leave you disappointed. While pain medications are frequently helpful at alleviating the discomfort of your back pain for a short period of time, they are not capable of resolving the issue that is causing your pain to develop in the first place. The only thing that can actually fix your back pain is addressing the issue that is causing your pain head on. Physical therapy is a great resource for addressing your back pain and can be a helpful tool in getting you back on your feet. So, whether it is following a sudden injury or a chronic issue that has developed over time, physical therapy could be the answer to helping you enjoy life free of back pain. And the secret to success is learning to approach recovery one step at a time. Back Pain Is Sooo Last Year

Walking Your Way Pain Free Walking is a great form of exercise, but more than that, it is a necessity of life. When you can’t walk, even basic tasks become complicated. Getting out of bed in the morning, getting to and fromwork, moving your way around the office, and even spending time with family on the weekends all rely heavily on your ability to walk. When your back pain begins to interfere with your ability to move around freely, then you know it is time to start doing something about it. Conveniently, walking is more than a goal when it comes to back pain, it could be part of the solution. Working with a physical therapist to develop improved strategies and techniques with your walking could help you to get back on your feet even sooner than you thought possible. What’s more, for those who are able to walk, getting on your feet more often with targeted exercises could help you find relief from back pain even sooner than expected.

Fixing Your Stride

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5 When you are experiencing regular back pain—especially if you are experiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improve your stride, which can make a significant difference when it comes to managing back pain day-to-day. Here are several ways that you can start taking care of your back with each step you take: 1. Make sure that you are wearing the right types of shoes. While the golden rule for walking is to wear sneakers, not all sneakers are createdequally.You need to wear asneaker that is going to provide youwiththearchsupportthatmeetsyour individualneeds.Thismay mean upgrading from your minimal support sneaker to something more athletically designed. 4 5 2 7 2 3 8 6 4 2 1 7 9 5 7 3 2 1 4 5 8 9 4 7 8 2

4 2.Tryacustom insert inyourshoe.Ofcourse,youcan’twearsneakers allthetime.Whenyouareattheoffice,professionalfootwearmatters. Youmayfind ithelpful tohavecustomorthoticsmade foryourwork shoes so that you can have more arch support around the clock. 3.Workon improvingyourposture. Ifyouareslouchingwhenyouwalk, then thatmaybe impacting theway thatyourback feels.Takea few minutes in the morning and again in the afternoon to stretch your back, and then make a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain. Another way that walking can help alleviate back pain is by encouraging weight loss. Being overweight puts added pressure on your back, and this can contribute to increased back pain. Working with a physical therapist to improve your walking technique can help you to overcome back pain one step at a time. 7 1 6 8 1 9 8 5 3 4 9 1 4 9 2 5 3 8 8

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n° 229777 - Level Medium Improve Your Stride In Minutes Try this movement to improve your stride.

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9 2 5 Runner’s Step Up Stand in front of a box or step that is below the level of the knee. Step up onto the box and bring the opposite leg up towards your chest Lower down in a controlled manner. Repeat, alternating legs for 30 seconds. 4 1 4 2 6 8

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PATIENT SUCCESS STORY

HEALTHY RECIPE

No Bake Energy Balls

“Such an uplifting experience!”

Ingredients • 2 cups of old-fashioned rolled oats • ½ cup of ground flax seed • 1 tablespoon of black chia seeds • 1 teaspoon of cinnamon • ½ cup of raw honey • ½ cup of peanut butter • 1 teaspoon of vanilla extract • 1 scoop vanilla whey protein powder • ½ cup of dark chocolate chips

“This is my second time coming to WAPT. It is always such an uplifting experience. Such a friendly atmosphere inspires you to keep going and do your exercises at home. I came in this time with such pain in my neck, I didn’t think I would ever get relief. After two visits, it was amazing! And each session, together with doing my exercises at home, I can sleep again through the night, and I’m back to regular activities. I tell all my friends about WAPT. They work with you and answer your questions. I appreciate their dedication and help. I wouldn’t go anyplace else. Thank you, Mike, and all your staff.” - -Carol M.

Directions 1 . Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. 2. Pulse until ingredients are blended (about 7-9 times). 3. Add mixture to a large bowl, add in chocolate chip. Stir to combine. 4. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. 5. Cover and place in refrigerator for 2 hours. 6. Serve!

Has Your Pain Come Back? Call Today! 425.820.2110

This coupon good for FREE Consultation! Valid now through 1/31/19

Feel free to call us and ask to speak to your therapist.

Mention or bring in this coupon for a FREE Consultation with one of our physical therapy specialists!

Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. If further assessment is warranted, your therapist might recommend you come in for an appointment.

The free consultation is ideal for people suffering with:

• Lower back pain • Herniated discs • Sciatica

• Spinal stenosis • Stiffness • Muscle spasms

• Arthritis • Upper back pain

Call Today! 425.820.2110

Free Physical Therapy Examinations One Day ONLY Special Event! We are celebrating the New Year in our new clinic location with a day of FREE EXAMINATIONS for all past and present patients of Washington Physical Therapy. This is our way of offering a BIG THANK YOU for allowing us to serve you. On Monday, January 28 we will be hosting a day to celebrate the New Year and thank our patients with this special offer. The Free Exam consists of a 30 minute one-on-one appointment to discuss the history or your problem. Your PT will assess your function and give you a written copy of the cause of your pain and plan for successful treatment. Have a friend or family member that is having trouble sleeping, walking, exercising, going up/down stairs, sitting, or standing? You can share this offer with 1 other person by having them give us a call at 425-820-2110 to schedule. MONDAY, JANUARY 28, 2019

FREE PHYSICAL THERAPY EXAMINATION with the Physical Therapist of Your Choice

Ideal for anyone suffering from:

• Low Back Pain • Arthritis Pain • Knee Pain • Shoulder Pain • Elbow/Wrist Pain • Balance Problems • Sciatica • Neck Pain

Call 425-820-2110 to schedule your Free Examination today! Appointments are free, but each therapist only has 10 spots available.

Spots are already filling up so don’t hesitate. Call today and get on the schedule since each PT only has 10 appointments.

CALL 425.820.2110 AND REGISTER TODAY!

Washington Physical Therapy & Rehabilitation | 6725 116th Ave NE Ste 130 • Kirkland, WA 98033 P: 425.820.2110 • F: 425.820.2111 E: info@WAPTrehab.com • W: waptrehab.com

SKI & SNOWBOARD SEASON IS HERE!

Action Pain/Weakness Stand up and perform the following actions. Circle Yes or No if any action causes pain or feels weak in your hips, knees, or ankles:

As I’m writing this the white stuff is falling in the mountains and we are getting ready for winter sports. HOWEVER, are you a little nervous about how your knees, hips, or ankles will hold up? If so, take the simple test to the right. Did you circle “YES” for any action? If so, there may be something going on that we can help with. Let’s make this an Injury and Pain Free ski and snowboard season. If you circled “YES” for any of the actions above, call us at 425-820- 2110 and schedule a quick FREE SCREEN with a staff member. We will dis- cuss why those actions caused pain and what options are available to help you succeed on the slopes this year!!

2 Leg Squat

Yes / No

1 Leg Squat

Yes / No

Sincerely, Mike

Go Up/Down a Flight of Stairs Yes / No

PS – Want to know a secret about ski injuries? There is one thing that almost every ski injury has in common. I’ll share this with you during your FREE SCREEN. Call and schedule your FREE SKI and SNOWBOARD INJURY SCREEN today:

Stand on 2 Legs and Rotate Upper Body to Both Sides

Yes / No

Stand on 1 leg and Rotate Upper Body to Both Sides

Call Today! 425-820-2110 .

Yes / No

Washington Physical Therapy & Rehabilitation | 6725 116th Ave NE Ste 130 • Kirkland, WA 98033 P: 425.820.2110 • F: 425.820.2111 E: info@WAPTrehab.com • W: waptrehab.com

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