Health & Wellness Newsletter by Eastern Shore Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
THIS SPRING Tips For Better Golfing
How to avoid soreness after your first time on the course this season. It’s been a long winter – and probably a long time since you’ve picked up your golf clubs. And although golf is a low-impact sport, it’s often tied to a number of injuries. Golfing for the first time after a couple months can be tough on the body. Most people will experience soreness in their lower back, shoulders and wrists after their first time out. Before getting back into the swing of things, here are some following tips: 1. Prepare. Before hitting the green, you may want to go to the driving range a couple of times first. This will help prepare your muscles when you play a round of golf. 2. Stretch. Stretching can improve your range of motion, making it easier to swing the club. Try some of these stretches, which will warm up the muscles you will use in your golf swing. 3. Easy does it. The actual motion of golfing isn’t the only thing that strains your body during a round. Soreness can also come from walking around the course and carrying your clubs. Start the year off using a push cart or only playing 9 holes while you build up the
endurance needed to play an entire round. If you regularly ride in a cart, this is likely a little less of a concern. 4. Don’t let your skills get rusty. If you’re an avid golfer during the summer, try heading out to an indoor driving range during the off season. Regular exercise, such as jogging or biking, can also keep your muscles strong and ready for the season. Reference: http://tria.com/tips-better-golfing- summer/
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Health & Wellness The Newsletter About Your Health And Caring For Your Body
THE IDEAL TREATMENT FOR LOWBACK PAIN
INSIDE:
• Lower Back Pain & Physical Therapy • Healthy Recipe • Exercise Essential • Patient Success Spotlight
Discussing Low Back Pain with Martin Weinstein PT, MPT, COMT and Kathleen Weinstein PT, DPT.
effective long-term solution for dealing with back pain. A far healthier and cost-effective solution is through physical therapy. Lower Back Pain in the United States. According to the National Institute for Health, the rates of low back pain have been steadily rising in the United States over the past 20 years. The study was conducted by medical researchers at the University of North Carolina at Chapel Hill. Researchers consulted with members of the North Carolina community who experienced back pain to understand what caused their pain, how frequently they experience the pain, and what the severity of the pain is like. They found by talking with household members across the state that the incidence of lower back pain has increased significantly since the last time this survey was conducted, which was in 1992. Since 1992, the percentage of people coping with lower back pain increased from just over three percent to well over 10 percent. This is a significant finding, especially when it was found that the increase in lower back pain remained constant across demographics. A further interesting finding is that of those who experience lower back pain, 84 percent opted to seek medical treatment to address the pain, which was an increase of more than 10 percent in 1992. This means that while more people are experiencing back pain, more people are also seeking treatment for thatpain, though there isstillanapproximate15percentof thepopulation who are coping with severe lower back pain without treatment. For those, seeking support from a physical therapist could significantly improve quality of life. Find out how you can recover from low back pain for good with our programs. Call us today for more information!
Dear Valued Client,
MARTIN WEINSTEIN PT, MPT, COMT
KATHLEEN WEINSTEIN PT, DPT
Low back pain is by far one of the most common ailments
ever experienced. Just about everyone deals with low back pain at one point in their life. For some, the lucky ones, perhaps, the pain is just for a day or two as a result of a particularly grueling day of yard work or a slip- and-fall accident that landed you flat on your bum with a bruise to prove it. For others, the low back pain is something that lingers for years and years, getting worse as a result of improper footwear or particularly unsupportive furniture, and never really healing or going away. It is estimated that one-half of all Americans experience lower back pain annually, and it is considered to be the leading cause of workplace disability worldwide—not just in the United States. It is also one of the most common reasons that people miss work, and is the second most common reason that people visit the doctor’s office. When you put those two facts together, the cost of dealing with lower back pain really starts to add up. The average annual cost of dealing with back pain in the United States is $50 billion dollars. Unfortunately, a lot of those financial resources go into dealing with back pain through pain management and medication, but that is not an
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LOWER BACK PAIN & PHYSICAL THERAPY
Physical therapy is a great resource for lower back pain because it addresses the causeof thepain, rather than simply attempting to hide the symptoms. Working with a physical therapist can help you to experience improved range of motion, to restore strength to muscles in your lower back that may have experienced atrophy through lack of use, and also reduce tension in your lower back muscles through targeted massage. When working with a physical therapist, you may also be guided through different lifestyle changes that you can make that can help you begin to overcome your back pain with everyday activities. This can include: • Making changes to the type of shoes that you wear so that your back is getting more support with every step. Sometimes, using special insoles can significantly improve your back pain. • Adjusting your sleeping habits, or perhaps investing in a new mattress so that your back has more support at night. • Using more lumbar support at work or on your commute by using a special chair or chair cover. Lower back pain is a pain in the butt, but you don’t need to deal with it any longer. Reach out to your physical therapist for information and support overcoming lower back pain, and finally find long-term relief.
Source: https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts- and-Statistics
Contact us today to schedule an appointment at 410-641-2900!
Greek Turkey Burger With Spinach Eating Right Never Tasted So Good!
INGREDIENTS • 1 cup frozen chopped spinach, thawed
• ¼ tsp salt • ¼ tsp ground pepper • 4 small hamburger buns, preferably whole-wheat • 4 tbsp tzatziki • 12 slices cucumber • 8 thick rings red onion (about ¼-inch)
• 1 lb 93% lean ground turkey • ½ cup crumbled feta cheese
• ½ tsp garlic powder • ½ tsp dried oregano
INSTRUCTIONS Preheat grill to medium-high. Squeeze excess moisture from spinach. Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a medium bowl; mix well. Form into four 4-inch patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.) Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.
CALL TODAY! 410.641.2900
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DISCOVER HOW TO LIVE PAIN-FREE
At Eastern Shore Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Eastern Shore Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
Patient Success Spotlight
“Afteran initialassessmentandbeginningexerciseplanwithTim, Iwas largely turned over to David who implemented a regimen of stretches, presses, and exercises tostrengthenandhealmy legsand improvemybreathingandbalance. David was very skilled, patient, and knowledgeable in teaching me what to do to accomplish my set goals. I’m very satisfied with what has been achieved in just a short time. I thank David for that. I also thank Martin, Tim, Walt and everyone else who helped.” - Bill M. I’m very satisfied with what has been achieved!
Take Care of Your Aches and Pains Before It’s Too Late.
BALANCE MARCH 26TH •6PM ROTATOR CUFF APRIL 9TH •6PM
Don’twaituntil the lastminute!Spotsavailable for the first50people to respond! UPCOMINGWORKSHOPS FOR PATIENTS WITH SHOULDER PAIN & POOR BALANCE
Relieve Back Pain In Minutes Try this movement if you are experiencing pain.
Improves Low Back Pain
www.simpleset.net
By request, we’re hosting a
PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up your leg off the ground. Alternate legs and repeat 8 times.
Shoulder Pain Workshop April 9th at 6PM
Balance Workshop March 26th at 6PM
at Eastern Shore Physical Therapy If you’re confused about what to do and looking for answers, here’s some of what you’ll learn:
• How a problem in your spine can cause issues with your shoulder pain and poor balance… • Whatsuccessful treatmentandpermanent relief looks like without the side effects of medications, injections or surgery.
• The Single Biggest #1 Mistake patients with shoulder pain and poor balance make which actually stops them from improvement in relief… • A sure-fire way to pick the right treatment for the cause of your shoulder pain and poor balance (and save you a ton of time & money).
Call To Reserve Your Spot! 410.641.2900
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