Health &Wellness The Newsletter About Your Health And Caring For Your Body
How To Solve Your Daily Aches & Pains
Simple Tips For Ache Relief • Healthy Recipe Relieve Leg Pain In Minutes
Health & Wellness The Newsletter About Your Health And Caring For Your Body
How To Solve Your Daily Aches & Pains
WHY AM I SO ACHY? Overexertion is a common reason for achiness or pain. Let’s say you decide to start up a new physical routine. You’ve never been much of a runner, but you want toget into it.So, thefirstdayyou run,youpushyourself toamile.Youdidn’t think it sounded like too much, but your body wasn’t used to it. Your legs were overworked,and the tissues inyourmusclesgot irritated,causing inflammation. Therefore, you wake up the next morning with sore legs. This is what happens when any part of your body is overworked. You may not notice it during the day while you’re moving, but inflammation can thicken overnight during inactivity, causing tissues to become inelastic. This can cause stiffnessorpain in themorning, typicallyeasingasyoumove throughout theday. However, the cause for stiffness isn’t always as cut and dry as, “I did an exercise I wasn’t used to so now I’m sore.” Sometimes it’s difficult to pinpoint the cause of your discomfort. That’s why it’s important to consult a physical therapist if your aches and pains persist.
Howdoyou feelwhenyouwakeup in themorning?Doesyourbody feelstiff, like a brick that’s been plastered to your bed? Is it difficult to move your arms, legs, back,etc.,without feelingachy,sore,orevenpainful?Does it feelas ifyourbody is moving in slow motion, your discomfort holding you back? Yourbodywasmade tomove.Prolongedperiodsof inactivitycancausemuscles and joints to constrict, resulting in pain or achiness - that’s why the mornings are typically the hardest for people experiencing these symptoms. However, the way that you live your daily life can also be a factor in daily aches and pains. Your body relies on certain physical responses to movement, such as posture, coordination, strength, blood pressure, etc. Everything you do has an impact on the way your body responds. If you live an inactive or unhealthy lifestyle, aches are certainly common. Conversely, if you have sustained an injury or strain from an overly-active lifestyle, aches will also be common. Whatever the case may be, physical therapists are here to help.Their sole focus ishelpingyouachieveyourhighest levelofcomfort. Ifyouareexperiencingdaily aches and pains that you just can’t seem to shake, give our office a call today.
Schedule Your Appointment Today! Kewanee: 309.852-2200 Galva: 309.932.8100 Stark County: 309.695.4010.
S I MP L E T I P S F O R A C H E R E L I E F
Fruits and vegetables help your body in maintaining its normal functions. • Exercise regularly - Exercise allows your body to efficiently pump blood around your body. When you exercise on a consistent basis, muscles and joints remain warm, lowering the possibility of them becoming tight. • Keep a good posture - Slouching causes stress on the shoulders and neck, which can cause pain or achiness. If you sit at a desk or computer, it is important to get up every 30 minutes for a few seconds to stretch. Moving aroundorsimplystandingupafterawhile isagreatway tomaintainagood posture, even if you don’t have a very active day. • Get a physical therapy consultation - If your aches and pains are persistent and aren’t going away despite your best efforts, it may be time to consult a physical therapist.They will help you determine the best course of action for your specific needs. HOW PHYSICAL THERAPY WILL HELP: A consultation with a physical therapist will allow you to address the issues that you’re facing. It isalwaysbetter tofigureout thecauseofyourpainearlyon, rather than waiting until it gets worse.The earlier you make an appointment, the easier the treatment will be. Your physical therapist will give you a muscle and joint evaluation todiscoverproblemareasanddetermineexactlywhatmaybecausing your aches and pains. From there, they will create a personalized treatment plan for you that will help alleviate your aches. They are dedicated to your progress and genuinely want to see you feel better - so why wait?
If you’re looking for quick solutions to improve your health and relieve aches and pains, try these simple tips: • Sleep! - This is probably the easiest step you can take to relieve common aches. Your body chemistry is delicate, and not getting enough sleep can affect that.Thispreventsyourmusclesand tissues from functioningas they normally would, resulting in stiffness, soreness, or achiness. • Stay hydrated - Drinking water is an important part of living a healthy, pain- free life. When you are dehydrated, your tissues become drier, which slows downnormalchemicalprocesses inyourbody.Yourbody is70%waterand yourmusclesare80%water.Whenyoudon’tdrinkenoughwater,yourbody canbecomeachydue todryness. Inorder tostayhydrated,youshoulddrink 1/2 your body weight in ounces every day. • Maintain a healthy diet of fruits and vegetables - Fruits and vegetables with brightcolorsoftenhaveahigherconcentrationofantioxidantsandvitamins. Bykeepingtheseaconsistentpartofyourdiet,youcanbetterassistyourbody inboth repairing itself frompainor injury,aswellasprovidingapreventative.
CallKewaneePhysicalTherapy today formore information or visit our website at kptrs.com .
H E A LT H Y R E C I P E
Garlic Butter Turkey Meatballs & Zucchini Pasta
Ingredients • 1/2 lb ground turkey meat • 1/2 lb ground pork meat (optional) • 1/2 cup shredded cheese • 1 crumbled bouillon cube (optional) • 1 tbsp hot sauce • 1 cup fresh chopped cilantro, divided • 4 cloves garlic, grated + 2 cloves garlic, minced
• 1 tsp Italian seasoning • 1/2 tsp red crushed chili pepper flakes (optional) • 3 tbsp butter • 4 medium zucchini, spiralized • lemon juice • salt (to taste) • black pepper (to taste)
For zucchini noodles: In the same skillet, melt remaining 1 tbsp of butter; then add lemon juice, hot sauce, minced garlic, and red pepper flakes. Add zucchini noodles and cook for 3-4 min, stirring regularly, until zucchini is done but still crisp and juices have reduced a bit. Adjust seasoning with salt and pepper and garnish with more cilantro or parsley. Push zucchini on one side of the skillet and add the turkey meatballs back to the pan and reheat for about a minute. Serve thegarlicbutter turkeymeatballswith lemonzucchininoodles immediately with a lemon slice on the side.
Instructions For turkey meatballs: Combine ground turkey and ground pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro and black pepper in a bowl. Mix well with your hands or fork to form medium balls. Arrange the turkey meatballs on a plate and set aside. Melt 2 tbsp butter in a large skillet over medium-low heat. Cook the turkey meatballs for 8-10 min on all sides until cooked through. While cooking, baste the meatballs with the mix of butter and juices. Remove to a clean plate and set aside.
KEWANEE (309) 852-2200
GALVA (309) 932-8100
STARK COUNTY (309) 695-4010
ATTENTION PA I N SUF F ERERS !
ARE YOU READY TO LIVE PAIN-FREE?
At Kewanee Physical Therapy & Rehab Specialists, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to call Kewanee Physical Therapy & Rehab Specialists if: • You are tired of living in pain • You want to feel better and move better • You have been in an auto accident • You have been injured on the job • You want to prevent injury
Did you know we offer free ebooks?
1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
As a current or past patient, you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Visit our website kptrs.com , to download your copy today!
Relieve Leg Pain In Minutes Try this movement to relieve leg pain
Fun & Games Sudoku • Level Hard
HAMSTRING STRETCH Lie on the floor in a doorway. Rest your leg against the wall. Scoot through the doorway until you feel a stretch up the back of your thigh. Hold for 6 seconds then repeat 10 times on both sides.
Always consult your physical therapist or physicianbeforestartingexercisesyouareunsure ofdoing.
Fill in empty squares using digits from 1 to 9. Each digit must be found once and only once per line, per column and per region.
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