How do you feel when you wake up in the morning? Does your body feel stiff, like a brick that’s been plastered to your bed? Is it difficult to move your arms, legs, back, etc., without feeling achy, sore, or even painful? Does it feel as if your body is moving in slow motion, your discomfort holding you back?
HEALTH &WELLNESS The Newsletter About Your Health And Caring For Your Body
INSIDE Simple Tips To Relieve & Prevent Aches • Healthy Recipe Exercise Essentials • Patient Success Spotlight • Coupon Corner HOW TO SOLVE THOSE DAILY ACHES & PAINS
HEALTH &WELLNESS The Newsletter About Your Health And Caring For Your Body
HOW TO SOLVE 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 to get into it. So, the first day you run, you push yourself to a mile. You didn’t think it sounded like too much, but your body wasn’t used to it. Your legs were overworked, and the tissues in your muscles got 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 stiffness or pain in the morning, typically easing as you move throughout the day. 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.
How do you feel when you wake up in the morning? Does your body feel stiff, like a brick that’s been plastered to your bed? Is it difficult to move your arms, legs, back, etc., without feeling achy, sore, or even painful? Does it feel as if your body is moving in slow motion, your discomfort holding you back? Your body was made to move. Prolonged periods of inactivity can cause muscles 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 have 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 is on helping you achieve your highest level of comfort. If you are experiencing daily aches and pains that you just can’t seem to shake, give our office a call today.
www.balancedbodypt.com
S I MP L E T I P S T O R E L I E V E & PR E V EN T A CH E S
H E A LT HY R E C I P E CILANTRO LIME CHICKEN & AVOCADO SALSA • 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. This prevents your muscles and tissues from functioning as 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 down normal chemical processes in your body. Your body is 70% water and your muscles are 80% water. When you don’t drink enough water, your body can become achy due to dryness. In order to stay hydrated, you should drink 1/2 your body weight in ounces every day. • Maintain a healthy diet of fruits and vegetables. -Fruits and vegetables with bright colors often have a higher concentration of antioxidants and vitamins. By keeping these a consistent part of your diet, you can better assist your body in both repairing itself from pain or injury, as well as providing a preventative. 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
around or simply standing up after a while is a great way to maintain a good 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 WI LL HELP: A consultation with a physical therapist will allow you to address the issues that you’re facing. It is always better to figure out the cause of your pain early on, 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 to discover problem areas and determine exactly what may be causing 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? Say goodbye to your daily aches and pains with physical therapy today!
Are you suffering from aches and pains? Call your physical therapist at Balanced Body Physical Therapy today at 801.293.8888 or visit our website at balancedbodypt.com!
E XERC I SE E S SENT I AL S
INGREDIENTS • 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil • 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt
For Avocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced
DIRECTIONS Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chicken marinate for at least 15 minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6 min, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix. Top the cilantro lime chicken with the avocado salsa and serve.
STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back. Hold for 3 seconds, then return to the starting position. Repeat throughout the day to relieve back pain. Always consult your physical therapist or physician before starting exercises you are unsure of doing.
www.balancedbodypt.com
www.simpleset.net
PAT I E N T S U C C E S S S P O T L I GH T
C O U P O N C ORN E R
“Ashley and Rachael are both exceptional in skills and public relations. This (physical therapy) did not seem to be a “chore” but a privilege and I looked forward to coming for my treatment appointments. Normally, patients are “patients” but these two ladies are both interested in your physical and mental needs. I would not hesitate to recommend this facility to anyone. THEY ARE GREAT! Thank you!” — Marva M. “I would not hesitate to recommend this facility to anyone.”
FREE 15 Minute Consultation
(801) 293-8888 CALL TO SCHEDULE TODAY!
4465 South 900 East, Suite 250 Salt Lake City, Utah 84124
Ready to start your success stry? Call your physical therapist at Balanced Body Physical Therapy today at 801.293.8888 or visit our website at balancedbodypt.com!
Offer valid for the first 20 people to schedule. Expires 06-30-20.
HAVE A HAPPY & SAFE FOURTH OF JULY!!
CALL TO SCHEDULE TODAY! (801) 293-8888
www.balancedbodypt.com
CALL TO SCHEDULE TODAY! (801) 293-8888
www.balancedbodypt.com
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