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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
MARCH 2024
Find Relief For Radiating Neck & Head Pains
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Find Relief For Radiating Neck & Head Pains
Spring has sprung! It’s time to get outside and begin enjoying the nice weather after being inside during the colder months. If you’re experiencing neck pain or headaches, however, you may not be as excited to get out in the fresh air! After all, it’s hard to enjoy outdoor activities when you’re in pain. When dealing with radiating neck and head pain, it is important to remember that there are options available to you at The Physiotherapy Center LTD for pain management and relief! Give our clinic a call today to schedule an appointment! Are you experiencing these symptoms? Some common symptoms that may signal it’s time for you to see a physical therapist for an assessment of your neck and/or triggers for your headaches are: • Numbness or tingling in the upper extremities • Chronic headache pain (at least 15 days per month) • Arm weakness • Inability to fully stand or sit up straight • Stiffness and muscle tightness in the upper body • Difficulty turning your head from side to side • Loss of sleep due to pain • Poor posture
A physical therapist can pinpoint the root cause of your neck pain and stiffness, as well as determine what kind of headaches you’re experiencing. Physical therapy can help you! Physical therapy is a safe, natural, and effective solution for patients living with neck pain and headaches. We’ll develop a treatment plan for you so that you can get back to feeling your best. In your sessions, you’ll be taken through moves that build strength and flexibility. Our treatment plans focus on relieving pain by strengthening neck muscles to alleviate strain, which can reduce the severity and regularity of your headaches. Stretching the muscles that have grown tight along the back of your neck and those along the shoulders can help you find relief from the tension that is causing your pain. Give The Physiotherapy Center LTD a call today Call us today so we can help you quickly find relief from chronic neck pain and headaches. We’ll address the symptoms you’re experiencing and help you learn how to prevent them in the future!
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THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Spring Is Running Season! Are You In Your Best Shape?
Are you looking forward to starting running again after a long winter? At The Physiotherapy Center LTD, our therapists understand running injuries, and we will make sure you run pain-free this spring! Runners are often misled into believing unproven solutions to avoiding pain and injury. Not many people know that the number-one risk factor for runners to sustain an injury is having had an injury in the last 12 months. The other most common risk factors are: • Running experience of 0–2 years • Restarting running after extended rest • Overtraining (i.e., more than 40 miles per week)
To ensure you can get back to running or increasing your mileage without pain or injury, start with an injury evaluation and a biomechanical assessment to identify any factors that could contribute to pain or injury. Our therapists will take a thorough history to understand your training schedule, previous injuries, and overall health status. We use this information to create an individualized program to alleviate pain and get you back to running without limits. Request an appointment at The Physiotherapy Center LTD today! Sources: https://journals.sagepub.com/doi/abs/10.1177/0363546518773755 •https://www. sciencedirect.com/science/article/abs/pii/S0966636218316758 •https://www.sciencedirect. com/science/article/abs/pii/S1440244018301798 •https://journals.sagepub.com/doi/ full/10.1177/0363546518793657
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
3 Tips for Using Gardening To Stay Healthy & Fit
Springtime is finally here, and with it comes a renewed sense of energy and drive to reach your fitness goals! After a long winter of being stuck inside, it’s more important than ever to stay on top of your health and make sure you’re engaging in physical activities. Gardening is an enjoyable way to get active, especially in the spring! Nothing beats the smell of blooming flowers, fresh air, and warm sunshine. Here are a few tips to ensure you avoid injury and make the most out of gardening this season: 1. Warm up first. Like any other physical activity, it is crucial to warm up before gardening. Morning gardeners need to make sure to walk around, or at least be up and moving, for about 45 minutes before starting any bending or lifting. 2. Practice proper technique. One of the most common mistakes gardeners make is with their technique. Your back is incredibly strong and
resilient when you maintain its natural curves. In the lower back, the curve you need to maintain is called lordosis. When you stick your butt out, you will naturally increase the curve, a.k.a lordosis, and protect your back from injuries. Whether you are working with a shovel, rake, or spade, it is vital to keep your curves intact. Also, when bending to pull weeds, it is better to kneel or squat so you can maintain the straight spine position and protect your back. 3. Take breaks. Taking frequent breaks or alternating tasks such as digging, lifting, and walking is beneficial for your body. Adding in some simple backbends before starting can also help decrease your risk of pain or injury. Are you ready to enjoy gardening this season? Practicing these three tips will help you prevent injury and make the most out of this season!
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
We Offer Telehealth Directions: Preheat the oven to 400°F with a rack in the center position. Pat the chicken dry and place them in a 9x13-inch baking dish. In a small bowl, combine the olive oil, oregano, thyme, garlic powder, 1 tsp of the salt, and pepper. Coat the chicken all over with the mixture. In the same bowl, mix together the wine, garlic, lemon zest, lemon juice, brown sugar, and remaining ½ tsp of the salt. Pour the sauce over chicken and nestle the lemon slices in between the breasts if using. Bake for 15 minutes, then remove the dish from the oven and baste the chicken with the juices. Return the dish to the oven and bake for another 15 minutes, or until the internal temperature of the chicken reaches 165°F on an instant-read thermometer. Serve chicken family- style, sprinkled with parsley, if using. • 1 tbsp brown sugar • 1 lemon, cut into 6 slices • Minced flat leaf parsley, (optional) Recipe Of The Month: Lemon Chicken Ingredients: • 4 boneless, skinless chicken breasts • ¼ cup olive oil • 1½ tsps dried oregano • 1½ tsps dried thyme • 1½ tsps garlic powder • 1½ tsps kosher salt • ¼ tsp black pepper • ½ cup dry white wine • 2 tbsps minced garlic • 2 tsps freshly grated lemon zest • 2 tbsps fresh lemon juice
savings and make the health sector more resilient. Since remote communication and treatment of patients reduce the number of health service visits, transport-related emissions and operational requirements emissions are reduced. In addition, fewer space demands can result in smaller health facilities, with concurrent reductions in construction materials, energy and water consumption, waste, and overall environmental impact.”
“Telehealth involves using telecommunications and virtual technology to deliver healthcare outside of traditional healthcare facilities. Telehealth, which requires access only to telecommunications, is the most basic element of “eHealth,” which uses a broader range of information and communication technologies (ICTs). Telehealth examples include virtual home health care, where patients such as the chronically ill or the elderly may receive guidance in specific procedures while remaining at home. Telehealth has also made it easier for healthcare workers in remote field settings to obtain advice from professionals elsewhere in diagnosis, care, and referral of patients. Training can sometimes also be delivered via telehealth schemes or related technologies such as eHealth, which uses small computers and the Internet. Well-designed telehealth schemes can improve healthcare access and outcomes, particularly for chronic disease treatment and vulnerable groups. Not only do they reduce demands on crowded facilities, but they also create cost
From: Health and sustainable development – https://www.who.int/sustainable-development/ health-sector/strategies/telehealth/en/
To ensure you have a great appointment, please check the following: • Camera Position & Location: Your camera should be set up to allow you to move around and remain visible to your physiotherapist. • Device Power Source: It is best to have the device plugged in. • Audio: Consider using earbuds or Bluetooth headsets for more precise sound. • Internet Connection: It should be 15Mbps or higher. You may check your internet connection at fast.com. • Environment: A quiet private space free of distraction is recommended so that you will be more focused.
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
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