N E W S L E T T E R
Head and neck pain is not the type of pain that you can push through and deal with for too long. For one thing, chronic pain in the head or neck is often associated with some sort of chronic health concern —one that you need to deal with, not ignore. Secondly, when you are dealing with constant pain in your head or neck, it becomes difficult to concentrate. This can have a negative effect on your personal relationships, your career and more. The most common cause of neck or head pain is a muscle or joint problem. Working with a physical therapist can help you to identify the cause of the trouble and begin taking steps to correct the issue, allowing you to find relief from the pain without having to commit to long-term pain management — which often includes the use of pain medications that are potentially harmful to your health and not likely to work as well over time. Unlike pain medications that become less helpful the longer they are used, physical therapy provides long-term relief frompain by correcting the joint or muscle concern with targeted therapies like flexibility exercises, muscle strengthening techniques, and guided stretches that target core joints and muscles. HEAD PAIN 101 Of course, not all neck or head pain is the same, so understanding the basics of what you are dealing with is the first step to achieving relief. There are a lot of different types of headaches that you may experience, and each can be caused by its own different reason. For example, migraines can be caused by environmental factors, food allergies or even as a result of stress. LIFE DOESN’T HAVE TO BE A PAIN IN THE NECK!
There are headaches that can develop due to sinus pain and headaches that will develop when you are dehydrated. There are also headaches that will develop when you are exposed too long to loud noises. There is no singular fix for each of these different types of headaches, which is why attempting to treat every headache you experience with the same medication frequently doesn’t work. One of the most common causes of headaches that are easily treatable with physical therapy is radiating headaches, which are caused by stress in the joints and muscles of the neck. This causes pain to radiate from the top of the neck into the head, especially surrounding the ears. There are a lot of reasons why radiating headaches could develop, including as a result of lack of movement and stiffness in the neck. This buildup of irritation can be treated with regular physical therapy, especially through the use of massage and flexability exercises that target the muscles in the neck. NECK PAIN 101 In many situations, pain that develops in the neck can be associated with one of two major problems. The first is upper-back pain that begins to radiate into the neck. The second is arthritis. Physical therapy can be used to address both types of neck pain. Cervical arthritis causes frequent aches in the neck and shoulders. This pain is generally worse when there are sudden changes in weather or at the end of the day, and while over-the-counter medication may make the pain less severe, it won’t eliminate the pain entirely. The biggest problem posed by cervical arthritis is that the pain will typically cause a loss of range of motion in the neck, which actually increases your risk of injury as a result of a sudden movement and causes regular discomfort and frustration as you are not able to utilize your neck in the way you normally could. There are plenty of situations in which pain in the neck as a result of cervical arthritis grows so severe that it can cause chronic poor posture and even a reduction in height. LIFE DOESN’T HAVE BE A PAIN IN THE N (CONTINUED)
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ADDRESSING THE CORE PROBLEM The majority of neck and head pain can be helped with one simple strategy: strength building. It frequently happens that the absolute cause of the start of a pain in the neck or head is a result of poor posture or quickened motion, and building core strength, as well as strength in the neck, can make a huge difference in your ability to handle tasks without experiencing chronic pain. Keep in mind that the neck and head are sensitive areas, so attempting to treat the pain at home can be dangerous and may not be effective. Working with a physical therapist is the safe way to ensure that you are practicing positive techniques to find relief from your aches and pains.
E X E R C I S E E S S E N T I A L S
BILATERAL SUBOCCIPITAL STRETCH While lying on a flat surface, put both hands behind your head, cupping the base of your skull with your thumbs. Tuck your chin downwards and apply a firm force up your skull with both thumbs to feel a moderate stretch in the back of the upper neck. Hold for at least 30 seconds.
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DO YOU KNOW ABOUT AQUATIC THERAPY?
We have some exciting news! FYZICAL Therapy and Balance Center’s Cheyenne Location will be offering Aquatic Therapy services at the LCCC pool in the Recreation and Athletic Complex through early May 2020. Physical activity is important, and can help you live independently for as long as possible. However, if you have chronic aches and pains, it can be difficult to exercise. This lack of physical activity can make the condition worse and more difficult to live with. This is where aquatic therapy can really help you. Aquatic therapy offers a very safe environment in order for you to get your body moving again. The temperature of the water helps to reduce inflammation and pain. It also provides benefits to many of your other organs as well. Not only do we relieve your aches and pains quickly, we can help you maintain your new pain-free mobility. When it comes to Aquatic Therapy, FYZICAL Therapy is proud to take our rewarding methods of therapy into the water. We provide our patients with the best in aquatic therapy. The buoyancy, support and accommodating resistance of water enhance exercise and create a safe environment for progressive rehabilitation. The temperature of the water prompts muscle relaxation, facilitates stretching and generally reduces the sensation of pain. Some of the benefits include:
• Improve Strength and Endurance • Increase Range of Motion • Normalize Muscle Tone • Improve Balance and Coordination • Protect Joints During Exercise
• Improve Circulation • Decrease Swelling • Reduce Stress • Moderate Body Temperature
All classes will be instructed by a certified Physical Therapy Assistant on Tuesdays and Thursdays from 1:30 - 2:30 pm. All insurances accepted for aquatic therapy, or classes can be purchased for $40/week or $20 per class. If interested, contact the Cheyenne clinic at 307.772.0955 or by email at email@example.com.
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CENTRAL CHEYENNE 1620 E Pershing Blvd Cheyenne, WY 82001 p: 307.772.0955 NORTH CHEYENNE 611 E Carlson Street, Ste 117 Cheyenne, WY 82009 p: 307.772.0955 SOUTH CHEYENNE 1217 A South Greeley HWY Cheyenne, WY 82007 p: 307.772.0955
PINE BLUFFS 322 Main Street Pine Bluffs, WY 82082 p: 307.200.8674
FORT COLLINS 140 East Boardwalk Dr, Unit A Fort Collins, CO, 80525 p: 970.223.8293
LOVELAND (Inside Gold’s Gym) 910 E Eisenhower Blvd Loveland, CO, 80537 p: 970.541.2851
HEALTHY RECIPE CHOCOLATE SHAMROCK SHAKE! • 2/ 3 cup milk of choice • 1/ 3 cup canned coconut milk, or creamer • 1 frozen banana (or sub 2/ 3 cup frozen coconut meat) • 21/2 tsp cocoa or cacao powder • scant 1/ 8 tsp salt • 1/ 8 - 1/4 tsp pure peppermint extract • sweetener of choice, (as desired) • chocolate chips, (optional)
Using a blender, blend all ingredients until completely smooth. Pour into a glass, and enjoy! Feel free to experiment by adding 1 tsp of instant coffee to make a frappe, or use a non-frozen banana and heat ingredients on stove top to make Shamrock Hot Chocolate!Page 1 Page 2 Page 3 Page 4 Page 5 Page 6
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