Health and Wellness Newsletter by Joint Care Physical Therapy
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Beat That Belly Fat and Get Moving Safely! We Can Help!
At JointCare Physical Therapy, we have a full gym in house and can take you through your exercise regimen and teach you safe movement patterns to prevent injury.
Exercise Essentials Patient Success Spotlight Healthy Recipe
Zap That Stubborn Belly Fat Fast! Don’t Let Aches & Pains Hold You Back
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Zap That Stubborn Belly Fat Fast! JointCare can help you lose weight and keep it off safely.
That means that if you weigh 200 pounds, your knees are feeling 300. During running, the stress can be as high as 3-4 times our body weight! Now think about that extra holiday weight- if you have stepped on a scale on January 1st and you are up 5 pounds, you might be putting 20 extra pounds of stress into your knees when you try to jog it off. And that’s only one joint. When you go into a deep squat your patellofemoral joint (your knee cap) experiences 8 pounds of stress for every pound of body weight. For a 200 pound person, that’s 1600lbs of stress on the knee!! When you think about it, that’s like a rhinoceros in a full-on charge each time you do a jumping squat during your fitness group classes.
As we jump into the New Year, we mark the end of the “holiday season”- a big season of eating. Beginning on Thanksgiving and through to New Year’s Eve, we celebrate many different holidays and always with delicious food and drinks at the center. Consequently we generally start our year feeling just a bit heavier. In fact, even though we typically lose most of the immediate weight gain, we tend to keep an extra pound. Year after year, that weight starts to accumulate and we get heavier. After 20 years, we have typically put on an extra 20 lbs of belly fat.
and most importantly, pain free. We will ensure that any extra holiday weight does not end up as unnecessary and dangerous stress on your joints while you reach all of your fitness goals. If you are having pain or discomfort with any exercise or would just like tomake sure you are exercising safelymake an appointment with one of our therapists today! We are also proud to announce a new partnership with Wellwright nutrition and health coaching. At Wellwright you will have access to one-on-one counseling to meet your weight loss and healthy lifestyle needs. Wellwright offers everything from basic healthy eating advice to custommeal plans. If you made a Resolution to change you dietary habits this year, book an session at:
This is where the role of the Physical Therapist comes in. A physical therapist is a total body EXPERT, with education and skills to properly assess everymovement and exercise. At JointCare Physical Therapy, we have a full gym in house and can take you through your exercise regimen and teach you safemovement patterns to prevent injury. Did your knees start to hurt when you began your New Year’s Resolution running regimen? Make an appointment with one of our therapists, who will take you through a comprehensive gait and running analysis to ensure you are running safely, effectively,
So it makes sense that if our bodies are changing, so does the type and amount of stress on our joints. When we walk, the stress on our weight bearing joints averages about 1.5 times our body weight.
wellwrighthealth@gmail.com 973-366-1600 • www.wellwright.com
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Don’t Let Aches & Pains Hold You Back! 4 Ways To Beat The Pain!
3. EXERCISE Regular exercise can help restore proper muscle tone. Walking, cycling and swimming are good aerobic activities to try. Be sure to warm up before exercising and cool down afterward. Our experts at JointCare Physical Therapy teach you stretching, toning and aerobic exercises to feel better and stay pain- free. Drink lots of fluids. Begin slowly and increase workouts gradually. Avoid high-impact aerobic activities andweight lifting when injured or while in pain. Consult one of our experts or your doctor before trying exercises you are unsure of doing. 4. PHYSICAL THERAPY Through our program, specialized hands-on techniques and treatments are applied, addressing the poor alignment and dysfunction of the spine, which can irritate and cause pressure on nerves. Physical therapy is the science of restoring pain-free movement with exercises and hands-on techniques. These principles are applied to the body when an injury is sustained to help facilitate a great recovery.
Are you like many people, suffering from aches and pains? A daily back or neck ache may be more of a nuisance than anything. However, episodes of pain can become progressively worse, lasting longer and traveling to other parts of your body. If you don’t stop the cycle of pain and discover the root cause of each painful episode, the accumulation of damage to your body may lead to eventual failure of the spinal structures and possible surgery. However, if you address and treat the cause of your pain early through physical therapy, drastic measures such as surgery can often be avoided. Here are some tips to help you battle daily aches and pains: 1. ICE & HEAT For muscle pain fromoveruse or injury, rest that body part and take acetaminophen or ibuprofen depending on what your doctor may advise you is best. Apply ice for the first 24 - 72 hours of an injury to reduce pain and inflammation. After that, heat often feels more soothing. 2. SLEEP Be sure to get plenty of sleep and try to reduce stress. The amount of sleep is dependent on your body. Some people only require 7 hours, others 9. Also, make sure you have a good mattress and sleep on your side or back with pillow support for your legs. If you sleep on your side, put the pillow between your legs. If you sleep on your back, put the pillow behind your thighs.
If you are suffering fromaches and pains, call us today to learn more about how you can return to a pain-free active lifestyle!
Call today to learn more about our SPINE Program and say good-bye to that aching back or neck!
Patient Success S P O T L I G H T S
Light at the end of the tunnel! “Great at encouraging me early on when there was no light at the end of the tunnel.” - B.K.
Excellent at what they do! “They are excellent at what they do and are easy to work with!” - K.D.
High standards! “Their knowledge and willingness to answer all the questions I asked, exhibited THEIR high standards of professionalism and commitment.” - S.A.
Think PT First 9 Move without pain 9 Bend and move freely Why You Need To Come Back In For A Tune-Up
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
Physical Therapists Are The Mechanics Of Your Body!
Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”
Take Care of Your Aches and Pains Before It’s Too Late.
Spicy&Healthy Chicken Soup That Can Reset Your Metabolism
Directions • Heat stock in a large pot over medium.
9 Ingredients • 1 2-pound kabocha squash
• Meanwhile, cut squash into 4 wedges and remove seeds. Cut each wedge into 4 pieces. Add squash to stock and simmer until tender, 8–10 minutes. Add cabbage and cooked chicken and cook until warmed through, about 4 minutes. Season with salt and pepper. • Divide soup among bowls. Top with jalapeño and some basil and cilantro; drizzle with chili oil and finish with a pinch of ginger. Serve with lime wedges for squeezing over.
• 4 cups thin wedges mixed cabbages (such as bok choy, Napa, and savoy) • 4 cups cooked chicken (see Spicy Chicken Stock) • Kosher salt, freshly ground pepper • 1 jalapeño, thinly sliced • Basil leaves, cilantro leaves with tender stems, and chili oil (for serving) • 1 2-inch piece ginger, peeled, finely grated • 3 limes, cut into wedges
http://www.bonappetit.com/recipe/spicy-healthy-chicken-soup
If you are not moving like you once were. Please don’t hesitate to come back in for a check up and get back on track to feeling great again. Call today! Do you have pain whilewalking? Florham Park 30 Vreeland Rd Building A, Suite 110 Florham Park, NJ 07932 t 973-660-1000
Patients who stay fit avoid future injury At JointCare Physical Therapy our goal is to help you live a healthier and happier life! We know that being overweight or obese can increase your chances of injury by 15-48%. This percentage increases with the severity of obesity. If you are one of the 63% of people in the U.S. that are overweight or obese we can help you get back to a healthy lifestyle and decrease your chances of a costly injury. If you are one of our past patients and you feel that you need some help please give us a call today. 63% Of Adults in The U.S. are Overweight or Obese
Denville 3155 Route 10 East, Suite 112 Denville, NJ 07834 t 973-366-1600
Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger
We encourage our patients and memberstodevelopahealthylifestyle. Once discharged from therapy, we areofferingyoua free30days of our WellnessProgram! Please Note: If you are a patient or beneficiary of a federally funded health care program (including but not limited to Medicare, Medicaid, TRICARE, Federal Employee Benefits) you are not eligible to receive this offer.
Make health and wellness a way of life! FREE 30 DAY FITNESS CENTER MEMBERSHIP
UPON DISCHARGE FROM PHYSICAL THERAPY
Florham Park 973-660-1000
Denville 973-366-1600
For patients after they’re discharged from therapy, to maintain their exercise schedule. Expires 4-28-17. This offer applies to current patients and is effective 7/1/16 going forward.
Exercise Essentials Try these exercises to help maintain a healthy back and spine
We are committed to your health!
ture.
LUMBAR SEGMENTAL EXTENSION Stand with good posture. Find a neutral spine. Bend backwards in a very controlled manner. Think about moving joint by joint. Do not push into pain. Return to the start position. Repeat 5 times. Start position
CHILD’S POSE Kneel on the floor, buttocks over heels. Stretch arms forward far as you can. Let head and trunk sag to the floor and hang heavy. Keep buttocks over heels. Relax. Repeat 6 times.
very controlled manner. joint by joint. n. sition.
Great For Hip Pain
Great For Back Pain
Buttocks over heels, stretch arms
Always consult your physical therapist or physician before starting exercises you are unsure of doing. Think abo t moving joint by joint
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www.simpleset.net
Who do you know that needs our help?
Refer a Friend Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle If you know someone suffering with aches and pains give the gift of health. Refer them to JointCare Physical Therapy & Fitness Center today. Pass along this newsletter or have them call us directly to schedule a FREE consult!
n your knees for support.
Lie on side. Use pillows for su
Call the center nearest you today!
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