Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time.
YOU CAN OVERCOME BACK PAIN NEWSLETTER Health & Wellness Newsletter Live Life Pain-free INSIDE: •You Can Overcome Back Pain • Future Back Pain Preventatives • Featured Service: Custom Orthotics
• 3rd Annual 5k Race • Exercise Essentials • Patient Success Spotlight • Healthy Recipe
Insurances We Accept: Medicare BlueCross BlueShield
Optimum Choice United HealthCare Johns Hopkins EHP Aetna MDIPA
GEHA Cigna
Call (240) 482-2438 to Make an Appointment!
OUR SERVICES
• Physical Therapy • Hand Therapy
• Custom Foot Orthotics
• Dry Needling • And More!
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Live Life Pain-free
Health & Wellness Newsletter
NEWSLETTER
YOU CAN OVERCOME BACK PAIN RECOVERY IS A STEP AWAY
Whether you have a recent injury or have been suffering with back pain for a while, seeing a physical therapist at OrthoBethesda can help you return to a more active and pain-free life. Give us a call today at (240) 482-2438 or visit our website at orthobethesda.com.
Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable— ruining your good time. What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes:
• Limited hip, spine and thigh muscle flexibility • Poor abdominal, pelvic and back muscle coordination
Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing—except for medication—can solve their back pain. Medication might mask the pain, but it won’t cure the problem’s root cause and can lead to adverse side effects and addiction if abused. Back Pain Solutions You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help.
• Spinal and abdominal muscle weaknesses • Bad posture and bad sleeping positions • Spinal muscle and tissue damage • Improper lifting form
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FUTURE BACK PAIN PREVENTATIVES
A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. 1. LIFT PROPERLY. You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. 2. USE GOOD POSTURE. When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. 3. USE STRENGTH TRAINING. Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. Call us today at (240)-482-2438 to make an appointment! You deserve a pain-free life, and your back will thank you.
HEALTHY RECIPE: SALMON WITH HONEY & GARLIC SAUCE
INGREDIENTS • 1 1/4 lb salmon fillets • 2 tsp olive oil • salt and pepper to taste • 4 cloves garlic, minced
• 1/4 cup water • 1/4 cup low sodium soy sauce • 3 tbsp honey • 2 tsp cornstarch • 1 tbsp chopped parsley • lemon wedges for garnish
INSTRUCTIONS Heat the olive oil in a large pan over medium high heat. Season the salmon with salt and pepper to taste. Place the salmon skin side up in the pan. Cook for 4-5 minutes per side or until cooked through. Remove the salmon from the pan, place on a plate while covering with foil to keep warm. Add the garlic to the pan and cook for 30 seconds. Add the water, soy sauce and honey combination to the pan, and bring to a simmer. In a small bowl, whisk together the cornstarch with 1 tablespoon cold water. Slowly pour the cornstarch mixture into the pan and whisk to combine. Bring to a boil and cook for 1 minute or until sauce has just thickened. Return the salmon to the pan and spoon the sauce over the top. Sprinkle with parsley and serve with lemon wedges if desired. Recipe/Photo Courtesy: Sara of dinneratthezoo.com/honey-garlic-salmon
orthobethesda.com
Patient Success Spotlight FUTURE BACK PAIN PREVENTATIVES FEATURED SERVICE: CUSTOM ORTHOTICS
Getting to Know The TEAM
Why Custom Orthotics? Orthotics are specially designed corrective devices made to restore the natural position of the feet. They act as an interface between the feet, the shoe and the ground. The purpose of the device is to support the bones and joints of the feet to maintain optimal neutral position and to eliminate or compensate any misalignments or structural problems of the feet. Orthotics not only have the potential to improve foot and ankle issues but can assist in recovery from knee, hip and back issues in certain patients.
Easy Steps to Getting Custom Orthotics: 1. Get a prescription from your doctor for orthotics 2. Call the therapy office to make an a pointment with Chris Gracey 3. Once Chris completes his exam and scans your feet, you will make a follow up app intme t within ONE week to get your orthotics Chris Gracey is a certified pedorthist and has 20 years of experience practicing physical therapy
POLO EDWARDS, PT, DPT, CKTP Polo received her Bachelor’s Degree in Sports Medicine with a minor in Chemistry from Howard University. During her undergraduate career she was a full time Division I student athlete. She received her Doctorate of Physical Therapy from Thomas Jefferson University. She has participated in continuing 1. LIFT PROPERLY. You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. 2. USE GOOD POSTURE. When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. 3. USE STRENGTH TRAINING. Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. Call us today at (240)-482-2438 to make an appointment! You deserve a pain-free life, and your back will thank you. and fabricating custom foot orthotics. His goal is to provide a comprehensive lower extremity evaluation to help determine whether you are a orrect fit to receive cus om made orthotics. Chris has spent the last 8 years In addition to his clinical work, Chris has managed a multi-disciplinary foot clinic and served as an adjun t professor for the Physical Th rapy programs at Howard University and The George Washington University. He is a published author and has collaborated on research protocols with the physicians and therapists both at the NIH and i the extramural community. His c rrent focus is providing the finest quality, research-proven, custom orthotic and physical therapy services at OrthoBethesda. SEPTEMBER 15 TH 2019 7AM – 11AM education course where she has successfully completed Maitland’s course, with intentions to sit for the COMT certification exam upon successful completion of all certification courses. In addition she has completed McKenzie A+B for cervical, thoracic, and lumbar disorders. She is a Certified Kinesio Taping Practitioner® through the Kinesio Taping® Association International. KYLE GRAVES, PT, DPT Kyle is a native of Silver Spring, MD and attended Good Counsel High School. He graduated from Wake Forest University with a degree in Health & Exercise Science while competing for Wake’s Division I track and cross country teams. Kyle went on to receive his Doctorate in Physical Therapy from the University of Miami where he presented research for ACL, PCL, and MCL injuries and rehab as well as inspiratory muscle performance for Division I female collegiate swimmers. Kyle enjoys working with general orthopedic cases and has a special interest in sports medicine. Kyle is the team lead for OrthoBethesda’s return to running rehabilitation program. A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back.
Whenever I need PT again, I will return... “In the last year, I have had two rounds of physical therapy — one for my back and one for post meniscus surgery. My physical therapist, Tony Madison, was outstanding for both types of physical therapy. Tony is very knowledgeable and was able to help me recover quickly. He taught me the appropriate exercises to continue to do at home going forward. Tony is also a very caring person who is genuinely interested in his patients. He is a joy to work with and I hated to end my therapy and leave him. Whenever I need PT again, I will return to Tony.” Why OrthoBethesda Orthotics? We are the only group using 3D onsite printing to manufacture custom foot orthotics. This process enhances accuracy and significantly decreases turnaround time. At most facilities, it takes 4 to 6 weeks to receive your orthotics after your initial visit. At OrthoBethesda, you will receive your orthotics within 1 week of your initial visit. Additionally, your orthotics can be further adjusted as needed onsite during your issue, fit and train session. GET READY FOR OUR 3RD ANNUAL GREAT STRIDES 5K RACE
working with engineers to create the nation’s first 3D orthotic printer that is being used at OrthoBethesda.
Therapist Spotlight HEALTHY RECIPE: SALMON WITH HONEY & GARLIC SAUCE
HELEN HSU, PT, DPT OrthoBetheda is pleased to welcome our newest therapy team member, Helen Hsu. Helen has been practicing physical therapy since graduating from Chung Gung University in Taiwan. She initially worked in Taiwan and then Australia where she gained experience treating patients with a variety of orthopedic • 1/4 cup water • 1/4 cup low sodium soy sauce • 3 tbsp honey • 2 tsp cornstarch • 1 tbsp chopped parsley • lemon wedges for garnish OrthoBethesda is pleased to announce the 3rd Annual “OrthoBethesda Great Strides 5k” – an opportunity for our surgeons and staff to help promote fitness, strengthen bones, and have some fun with our patients and community. We hope you and your families will join us, walk or run! The race will benefit Hope f r Hypoth l mic Hamartomas Foundation (Hope for HH), fou ded by one of our very own, Dr. Craig A. Miller and his wife Ilene. Hypothalamic hamartoma is a rare brain tumor within the hypothalamus that causes seizures, severe cognitive delays and rages. Proceeds of the race will help Hope for HH raise awareness, support families and fund critical research. and neurologic conditions. Helen went on to earn her Doctor of Physical Therapy degree from Loma Linda University in California. While working at Loma Linda University she trained physical therapy students in orthopedic manual therapy. Helen is currently preparing to become a Certified Strength and Conditioning Specialist and to become certified in FMS and SFMA. She passionately assists individuals to achieve their functional goals with an emphasis on manual therapy and therapeutic exercises. INSTRUCTIONS Heat the olive oil in a large pan over medium high heat. Season the salmon with salt and pepper to taste. Place the salmon skin side up in th pan. Co k for 4-5 minutes per side or until cooked through. Remove the salmon from the pan, plac on a plate while covering with foil to keep warm. Add the garlic to the p n and cook for 30 seconds. Add t water, soy sauce and honey combination t t e pan, and bring to a simmer. In a small bowl, whisk together the cornst ch with 1 tablespoon cold water. Slowly pour the cornstarch mixture into the pan a d whisk to combine. Bring to a boil and cook for 1 minute or until sauce ha just t icken d. Ret rn the salmon to the pan a d spoon the sauce over the top. Sprinkle with parsley and serve with lemon wedges if desired. Recipe/Photo Courtesy: Sara of dinneratthezoo.com/honey-garlic-salmon Photo Credit: Ana Isabel Photography INGREDIENTS • 1 1/4 lb salmon fillets • 2 tsp olive oil • salt and pepper to taste • 4 cl v s garlic, minced
ZEB ZIGAS, DPT, OCS, CERT. MDT, COMT
Zeb has recently been recognized as a certified orthopedic manual therapist (COMT) through the Maitland Australian Physiotherapy program. He is also certified as an orthopedic clinical specialist (OCS) through the American Board of Physical Therapy Specialties, and holds a Mechanical Diagnosis in Therapy (Cert. MDT) certification through the McKenzie Institute. In addition to these specialties, Zeb oversees the OrthoBethesda Therapy Spine team. This group specializes in providing physical therapy services for orthopedic spinal conditions. They are currently in the process of developing, and modifying the post- operative physical therapy programs following various spinal surgeries.
Great Strides 5k: 10215 FERNWOOD RD, BETHESDA , MD 20817
orthobeth sda.com
orthobethesda.com
FEATURED SERVICE: CUSTOM ORTHOTICS
Why Custom Orthotics? Orthotics are specially designed corrective devices made to restore the natural position of the feet. They act as an interface between the feet, the shoe and the ground. The purpose of the device is to support the bones and joints of the feet to maintain optimal neutral position and to eliminate or compensate any misalignments or structural problems of the feet. Orthotics not only have the potential to improve foot and ankle issues but can assist in recovery from knee, hip and back issues in certain patients. Why OrthoBethesda Orthotics? We are the only group using 3D onsite printing to manufacture custom foot orthotics. This process enhances accuracy and significantly decreases turnaround time. At most facilities, it takes 4 to 6 weeks to receive your orthotics after your initial visit. At OrthoBethesda, you will receive your orthotics within 1 week of your initial visit. Additionally, your orthotics can be further adjusted as needed onsite during your issue, fit and train session.
Easy Steps to Getting Custom Orthotics: 1. Get a prescription from your doctor for orthotics 2. Call the therapy office to make an appointment with Chris Gracey 3. Once Chris completes his exam and scans your feet, you will make a follow up appointment within ONE week to get your orthotics Chris Gracey is a certified pedorthist and has 20 years of experience practicing physical therapy
and fabricating custom foot orthotics. His goal is to provide a comprehensive lower extremity evaluation to help determine whether you are a correct fit to receive custom made orthotics. Chris has spent the last 8 years
In addition to his clinical work, Chris has managed a multi-disciplinary foot clinic and served as an adjunct professor for the Physical Therapy programs at Howard University and The George Washington University. He is a published author and has collaborated on research protocols with the physicians and therapists both at the NIH and in the extramural community. His current focus is providing the finest quality, research-proven, custom orthotic and physical therapy services at OrthoBethesda.
working with engineers to create the nation’s first 3D orthotic printer that is being used at OrthoBethesda.
SEPTEMBER 15 TH 2019 7AM – 11AM
GET READY FOR OUR 3RD ANNUAL GREAT STRIDES 5K RACE
OrthoBethesda is pleased to announce the 3rd Annual “OrthoBethesda Great Strides 5k” – an opportunity for our surgeons and staff to help promote fitness, strengthen bones, and have some fun with our patients and community. We hope you and your families will join us, walk or run! The race will benefit Hope for Hypothalamic Hamartomas Foundation (Hope for HH), founded by one of our very own, Dr. Craig A. Miller and his wife Ilene. Hypothalamic hamartoma is a rare brain tumor within the hypothalamus that causes seizures, severe cognitive delays and rages. Proceeds of the race will help Hope for HH raise awareness, support families and fund critical research.
Photo Credit: Ana Isabel Photography
Great Strides 5k: 10215 FERNWOOD RD, BETHESDA , MD 20817
Exercise Essentials Try these exercises to keep you healthy and moving...
About Us OrthoBethesda Therapy Services is the rehabilitation department for the OrthoBethesda surgical practice. We have 2 clinics in the Camalier Building. Our orthopedic physical therapy clinic is located on the 3rd floor. Our highly trained staff consists of 18 physical therapists and 2 physical therapy assistants. All of our clinicians treat general orthopedic conditions and have a variety of subspecialties. Our hand therapy department is located on the 5th floor. We have 4 clinicians who specialize in the rehabilitation of hand injuries. We have 2 physical therapists and 2 occupational therapists, all of whom have advanced training of complex injuries of the wrist and hand. Historically, our therapists have treated patients who were under the care of OrthoBethesda physicians. As part of our mission to better serve the community, we have expanded our staff and facility to provide world class therapy services to patients under the care of outside physicians. We consistently strive to provide the highest level of rehabilitation for all our patients. Our goal is to always have 100% patient satisfaction. Our infrastructure is built around this goal. We have spent years developing a model of therapy to assure that our patients can achieve their full potential. Having a staff with diverse clinical backgrounds has given us the opportunity to create a unique therapy experience. Our clinic has been able to deliver the customized care that is commonly found in smaller clinics while being able to deliver the specialization that can only be found in larger clinics. We look forward to sharing more information with you about our expert physical therapists in our monthly newsletter.
SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your finger tips. Inhale and while lifting the hips, place a block or rolled towel under the sacrum. Keep the chest open, breathe deeply, and relax. Hold for 30 seconds, then remove the block and slowly set yourself down to the floor.
Strengthens Your Core
STEP DOWN Stand on a level step or an aerobic platform. Slowly lower one foot toward the ground, while keeping your hips level. To accomplish this, you will have to bend the leg supporting you slightly as you move. Continue the motion and step completely down and then off the step with both legs. Return to starting position and repeat 10 times on each leg.
Exercises copyright of
Strengthens Your Legs
www.simpleset.net
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
DRY NEEDLING OthoBethesda Physical Therapy has 7 physical therapists who are registered with the Maryland Board of Physical Therapy Examiners to perform dry needling. All of these clinicians have extensive training and experience with this intervention. Please see our website at orthobethesda.com to learn more about dry needling and see if it may be appropriate for you.
TIPS FROM THERAPISTS
The Key to Orthopedic Health
Physical therapists are often asked about the “best” treatment for particular conditions. Proper treatment and management of most orthopedic conditions is often multifactorial and rarely has one “best” treatment. There is, however, one common theme related to most orthopedic issues. Proper posture is critical to overall orthopedic health and wellness. It is important to learn proper sitting techniques and proper alignment when upright. Your therapist at OrthoBethesda will help you with this.
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