Achieve Therapy: 4 Easy Tricks To Relieve A Headache

Performance For Life Newsletter by Achieve Therapy & Fitness

Performance For Life NEWSLETTER 4 Easy Tricks ToRelieveAHeadache

1. Regular exercise. Migraine patients are at a slightly increasedriskofstroke, and lack of exercise is a risk factor for cardiovacular and cerebrovascular disease. Vigorous, regular exercise can help reduce these risks. 2. Adequate sleep. Getting enough sleep on a regular basis is part of the migraine hygiene you should practice to keep your headaches at ease.

3. Balanced diet. Eating regular meals, avoiding foods that trigger headaches, and staying hydrated will also help reduce the pain and frequency of your headaches.

4. Work on improving your posture.

Hold your shoulders back and your head level, parallel to the ground, instead of hunching forward. This technique helps improve headaches most frequent during work.

STAFF SPOTLIGHT

Annette Palmgren, MPT Annette is proud of her small town roots in rural Madison, Minnesota. She graduated from Concordia College in Moorhead with a BA in zoology, chemistry and physical education. Her BS and MPT degrees in Physical Therapy are from The University of North Dakota. Inpatient and outpatient Neuro- Rehab (rehabilitation from spinal cord or brain injuries) were Annette’s first areas of specialized training and clinical expertise. Advanced training in manual therapy and sports medicine lead to a more orthopedic-based outpatient practice. She coordinated the start-up of Sports Acceleration in Grand Forks; and led a multidisciplinary Sports Medicine Team and Health and Fitness Program. In addition to a general PT practice, at Achieve Therapy, she specializes in the treatment of persons with osteoporosis, temporomandibular dysfunction and neurological rehabilitation. Annette enjoys doing some home care physical therapy and occasionally assisting in nursing home coverage. apalmgren@achieve-therapy.com

Performance For Life NEWSLETTER Is It Possible To Live Without Neck Pain & Headaches? Here’s What You Need To Do When Your Regular Treatment Plans Don’t Work Anymore

INSIDE: Isitpossibletolivewithout neckpain? Reliefforneckpainheadaches

WorkshopInfo PracticeNews

Are you in Pain? Call Today And Start Feeling Better Fast!

Doyousufferfromfrequentneckpainandheadaches? People literally live on acetaminophen and Ibuprofen for years because they constantly have a nagging headache, induced by muscle spasms in the neck. A concern with those who have frequent headaches, is an underlying neck problem that may go untreated. The Cause of Most Headaches Headaches can range from minor nagging pains, to full-blown migraines that knock you off your feet for a day or two. Any headache, whether tremendous pain or not, should be a warning sign that the muscles in your spine and neck may be too tight and tense.

Prolonged muscle tension may cause you to feel stiff and achy. One may feel pain in the shoulders, neck, upper back and even radiating out to the upper arms. Most people who have headaches complain about having neck and shoulder pain. The most intense pain usually lies directly in the back and upper sides of the neck. The pain then radiates into the shoulder area. This is why many people who have headaches treat themselves to frequent neck and shoulder massages. Physical therapy can help you to relieve the tightness and tension in your muscles, helping you live a happy, pain-free life.

BBQ Safely This Summer!

• Grills should be positioned a safe distance away from anything flammable including siding, deck railings, and out from under eaves and branches • When lit, a grill should be kept away from lawn games, play areas and foot traffic • Keep children and pets at least 3 feet away from a lit grill

• Use long handled grilling tools to keep your hands and arms away from the heat and flames • Clear out grease and fat buildup in trays below grill so it cannot be ignited during cooking • Only use propane and charcoal grills outside Inside they cause

For an updated list of upcoming events/workshops please visit our website!

both the risk of fire and the inhalation of toxic gases

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http://www.tariolaw.com/bbq-accident-statistics/

ACHIEVE THERAPY BRINGS BACK THE VICTORY GARDEN

Health Tip

YOU CAN REDUCE INFLAMMATIONWITH THE FOOD YOU EAT The salad recipe calls for ingredients that are naturally rich in anti- inflammatory nutrients and other nutrients that may provide relief to patients with pain. There are two simple rules you can follow when cooking to make sure your food will reduce inflammation. #1: Consume FoodsThat Contain Quercetin Quercetin is a flavonoid and a powerful antioxidant. Studies suggest that it can fight inflammation, including inflammation that occurs in the joints of rheumatoid arthritis patients. Good dietary sources of quercetin include capers, apples, lovage, red and yellow onions, broccoli, red grapes, tea, cherries, citrus fruits, chia seeds, and many berries including raspberries, lingonberries, and cranberries. #2: Be Sure to Get Enough Vitamin D . There is some evidence that vitamin D might prevent rheumatoid arthritis. The body uses vitamin D to maintain healthy cartilage and it seems to prevent the breakdown of cartilage in people with rheumatoid arthritis (cartilage is a type of connective tissue that provides a cushioning effect in joints). Vitamin D is a fat-soluble vitamin that is present in a few foods such as egg yolks, liver, fish, and dairy products fortified with vitamin D. However, most people meet their vitamin D needs through exposure to sunlight as sunlight triggers the body to synthesize its own vitamin D. This low-GI broccoli salad featuring apples and cranberries is low in calories and low in fat, but loaded with a wide range of nutrients.

“I absolutely love the staff!” “To me the most important thing is the people!! The air when you walk in is always friendly and accommodating. I absolutely love the staff. My physical Therapist, Heather has done more for me than anyone anywhere. Jeff is always willing to set you up on a workout plan and Leah is always there to kick your butt for not coming in to work out. There is a lot of personal caring. Staff really cares about YOU.” - Laura The staff at Achieve Therapy is always looking at how they can best utilize the open courtyard at our facility on Columbia Road, and at the same time, engage our fitness members and patients. Since we have some members with very Green Thumbs, and one of our past patients is very Active in the area HonorFlight program, WDAYHonorFlight, we thought, why not combine the two and resurrect the Victory Garden concept. Tom Carson, PT is spearheading the project that built elevated planter boxes in which vegetables will be grown throughout the summer.They will be maintained by our members until the produce is ready to be harvested. Once harvested, the produce will be available to the general public for a free will donation, the proceeds going to the WDAY Honor Flight program. What better way to thank those Veterans who served us so valiantly. Stay tuned throughout the summer for updates & pictures of the Garden. Patient Spotlight

Ingredients

• 4 cups fresh broccoli florets • 1/2 cup dried cranberries • 1/2 cup sunflower seeds • 3 organic apples • 1/4 cup red onion, chopped • 1 cup plain, low-fat yoghurt with probiotic bacteria • 2 Tbsp Dijon style mustard • 1/4 cup honey

Directions

Combine broccoli florets, dried cranberries, sunflower seeds, chopped apples, and chopped onion in a large serving bowl. Blend yoghurt, mustard, and honey in a small bowl. Add dressing to the salad and toss. Chill before serving.

Source:http://www.healwithfood.org/recipes/broccolisalad-apples-cranberries.php#ixzz4jFO85YYG

Relief For Neck Pain & Headaches The neck can be a hidden and debilitating source of headaches. Very often neck pain and headaches go hand-in-hand, leading to a miserable time coping with every day activities. According to the National Institute of Health Statistics neck pain and headaches are the second most common form of pain experienced by Americans, with 59% reporting it affected their enjoyment of life. Headaches are often grouped under the term “cervicogenic headache” meaning that the primary source is from the neck. of a bowling ball). With fatigue, poor posture, injuries, disc problems, arthritis, muscular stress and even prior surgeries, the wear and tear on this critical region of your body can prove too much, resulting in pain. It is also possible that you may develop a narrowing of the spinal canal itself. Since the spinal cord runs through the spine, a narrowing of the canal or where the nerves exit, can lead to a condition named spinal stenosis. If you are experiencing these symptoms talk to us about how we can help

There is much that can be done to treat neck pain and headaches. Our expert physical therapists have years of experience helping people with neck pain and headaches. By finding the root cause of your neck pain and headaches we can relieve your pain quickly, reduce the need for medication and get you back to the activities you enjoy. Discover how our team of specialists at Achieve Therapy and Fitness can eliminate your neck pain and headaches allowing you to live a happy, active and pain-free life. Call today for more details!

There are well mapped out patterns of headaches that come from the different parts of the neck, shoulder and upper back areas. The discs between your bones (vertebrae) and joints in the upper neck often contribute to headaches. Even headaches located in the forehead or behind the eyes are often referred pains stemming from problem areas in the neck and base of the skull. The joints connecting the top three levels of the neck handle almost 50% of the total motion of the entire neck. This means they absorb a lot of repetitive strain. These joints bear the main load of the weight of the head (about that

• Difficulty turning your head from side to side • Pain at the aria where the neck and the upper back meet • Poor posture • Neck or shoulder pain that interferes with your sleep • Stiff neck • Pain when reaching for objects overhead • Limited ability to exercise • Unable to work due to pain • Neck pain that radiates into your shoulders

DECREASE COSTS WITH DIRECT ACCESS Research shows Direct Access patients had 86% fewer visits on average than referred patients, decreasing costs tremendously. CALL TODAY

You Get Results With These Effective Programs

• TMJandHeadache • BackPain • NeckPain • SportsMedicine • OrthopedicTherapy • Vertigo

• Neuropathy • Urinary Incontinence • Women’sHealth • Fibromyalgia • Golf Injury • Geriatric

• FunctionalCapacityExam • Performance forLifeFitness • NewGenPrescriptionOrthotics • DryNeedling • CranioSacralTherapy • LSVTBIG

• Osteoporosis • Lymphedema • Pilates

• PeripheralNeuropathy • WorkRelated Injuries • WorkPlace JobDemandAnalysis

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