AndersAssociatesPT_Helping Aches & Pains

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EXPERIENCING ACHES & PAINS? WE WOULD LOVE TO HELP!

Everyone develops aches and pains from time to time. After a long day out in the sun, or after an afternoon of trying to keep up with household chores, sometimes the tasks that we expect of our bodies can get the best of us. (Read more inside...)

I N S I D E WHY PHYSICAL THERAPY? EXERCISE ESSENTIALS FUN & GAMES WELLNESS PROGRAMS

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N E W S L E T T E R

WE ARE STILL OPEN!

EXPERIENCING ACHES & PAINS? WE WOULD LOVE TO HELP!

INSIDE:

• Why Physical Therapy? • Fun & Games

• Exercise Essentials • Wellness Programs

(Continued from outside) Whether it is a lingering ache in your back, feet that feel swollen and tired after a long day in your shoes, or a crick in your neck that just won’t go away, dealing with aches and pains can really take a toll on your overall feeling of wellbeing. If you stopped and asked around, you’d be amazed to see how many people are struggling with aches and pains, just like you. What may surprise you, even more, is how many people are coping with those pains without doing anything productive about it. How to Deal with Aches and Pains Pain medications can reduce the severity of aches and pains for a little while, but they don’t do anything to resolve the issue. There are things that you can do at home that can alleviate your aches and pains, helping to reduce the severity of your discomfort while also reducing the likelihood that the pain will return. Don’t just complain about those aches and pains. Start doing something about them. Here is a quick rundown of things that you can do at home that can reduce your daily pain:

yard, your muscles will likely feel sore. Apply ice directly to the area that hurts on and off for 20 minutes at a time during the first 24-72 hours after the pain develops. After that, consider soaking in hot water, such as taking a warm bath, to further soothe your muscles. 2. Don’t underestimate the power of resting! Your body relies on sleep just as much as your brain. You need to get plenty of sleep to keep your stress level at a minimum—and that includes your physical stress level. Aim to sleep between 7-9 hours every night. The more activity you engage in, the more sleep you need. 3. Keep your body in good shape with regular exercise. It may seem counterintuitive to cut down on pain by moving more, but exercise is a really good way to reduce aches and pains. When you exercise every day, you are able to train your muscles for more movement, and thereby reduce aches and pains. Keeping active, staying rested, and being smart with hot and cold therapy create a trifecta for healthy management of aches and pains, but they aren’t going to solve the bigger problems. When aches and pains start to grow severe, or chronic, then it is time to reach out to a professional for support. Physical therapy is the best way to reduce aches and pains because it takes into account a combination of active and passive strategies to help tackle the cause of your pain.

1. Use hot and cold therapy appropriately to reduce inflammation. After a good workout or a day of doing chores out in the

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WHY PHYSICAL THERAPY? There are a lot of different reasons as to why you may start feeling aches and pains. Muscle pain will occur whenever your muscles start to grow. To build more muscle mass, your muscles have to stretch, and lactic acid can pour into the lining of your muscles to cause a burning sensation. More movement will push that acid out, helping you to experience relief, and in time your muscles will develop increased elasticity, and the burning won’t be so severe. The build-up of tension from stress or overuse and muscle pain from poor posture can also contribute to regular pain. A physical therapist can take a comprehensive assessment to help determine what may be the primary cause behind your aches and pains.

Working with a physical therapist can help you develop a new approach to managing your aches and pains. Your physical therapy program will likely take into account strategies like hydrotherapy, deep tissue massage, guided stretching, and targeted movements to help you experience ongoing relief from regular discomfort. Give us a call so we can help you say goodbye to your aches and pains.

For more information about how to rid your life of aches & pains, contact Anders And Associates Physical Therapy today.

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E X E R C I S E E S S E N T I A L S

TRY TH I S MOVEMENT I F YOU ARE EXPER I ENC I NG BACK PA I N .

Exercises copyright of

S I NGL E KNE E TO CHEST STRE TCH

While lying on your back, hold your knee and gently pull it up towards your chest. Hold for 5-10 seconds with each leg. Repeat as needed.

Good stretch for your lower back

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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OUR SERVICES

WE L LNESS PROGRAMS • Physical therapy • Orthopedic rehabilitation • Sports injuries • Joint rehabilitation • Arthritis • Tendonitis • Cold Laser Therapy • ANDMORE!

STAYING MOTIVATED TO EAT HEALTHY

Print sudoku http://1sudoku.com https://www.eatingbirdfood.com/14-tips-getting-and- staying-motivated-to-eat-healthy/ 5.Try new foods. Eating the same meal every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy. 6.Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don’t overeat after work. 7. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track.

1.Set small, measurable goals that will help you get to your overall large goal. 2.Keep a food and exercise journal. This is extremely helpful to track howmuch you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. 3.Crowd processed junk food out of your diet by adding in nutritious whole foods. 4.Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack, stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edmamae, etc.)

Learn how to make lifestyle changes and safely incorporate physical activities into your daily routine, with the help of a healthcare professional. This is a great opportunity to get started on the road to fitness and healthy living, leading to a more fulfilling lifestyle. ABOUT US Anders & Associates is a family-owned clinic that is conveniently located off the 215, at the corner of Aliante Parkway & Deer Springs Way. Here, we focus on improving patients’ quality of life, from wellness programs to chronic pain, and post- surgical therapy. We focus on treating the patient, not just the diagnosis.

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3 8 WHO DO YOU KNOW THAT NEEDS OUR HELP? If you know someone suffering with aches and pains give the gift of health. Refer them to Anders & Associates Physical Therapy today. They’ll be glad you did! Pass along this newsletter or have them call us directly to schedule an appointment today. 1 4 6 2 6 4 5 3 2 9 6 5 7 3 2 1 5 8 9 5 6 3 7 2

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