Our Monthly Newsletter
HEALTH & WELLNESS NEWSLETTER
DISCOVER THE BENEFITS OF A STRONGER CORE WITH EXPERT PHYSICAL THERAPY TIPS!
412.278.1221 | FRITZPHYSICALTHERAPY.COM
DISCOVER THE BENEFITS OF A STRONGER CORE
Is back pain making standing tall more difficult? Have you noticed you don’t feel as balanced as you once used to? What’s the connection? These are both signs that may indicate core muscle weakness. At Fritz Physical Therapy, our physical therapists can help you figure out if your core is affecting your condition and, if so, how to get it strong again! Your core muscles help you do a lot — from sitting to standing to getting up and down from chairs. A strong core allows smooth, coordinated actions, thus impacting almost every activity you do every day. If your core muscles are weak, they may affect your function and possibly your pain levels. It’s important to note that core muscles are not just important for physical fitness but are also essential to the overall quality of life. Our physical therapists understand the importance of core strength and will assess you to determine if it’s affecting your daily activities. With our expert guidance, you’ll learn how to engage your muscles in how they were designed to move! Contact us today to set up an appointment or learn more about how our team can help you strengthen your core!
WHAT IS THE “CORE”?
When most people think of core muscles, they immediately think of the abdominals. However, the core muscles comprise the lower back, hip, pelvis, pelvic floor, and even the diaphragm muscle. Significant weakness in the core will often lead to compensations and straining of different body areas, most commonly the back and neck muscles. As a result, this leads to undesirable consequences, such as poor posture, fatigue, or pain. (continued inside)
CONTACT US TODAY! 412.278.1221 | FRITZPHYSICALTHERAPY.COM
WHAT IS THE “CORE”?
(continued from outside) The muscles that make up your core are designed to help stabilize your body, support your posture, ensure your balance, and support movements in all directions. If any of these muscles are weak, injured, or used inappropriately, your trunk becomes unstable, making it difficult for your body to function correctly. The core assists in almost every movement, from bending down to picking up an object to standing up straight. It also plays a significant role in breathing, lifting a heavy object, twisting your body, or even just walking. Core strength is also essential in sports performances, allowing the body to balance and control movements while running, jumping, and sustaining contact. A strong core enhances power, speed, coordination, and agility with all sports and recreational pursuits. It also can help reduce the risk of injuries and may help to prevent chronic lower back pain. A strong core is vital to your overall health, functional movement, and athletic performance. Proper core training helps maintain spine health, ensures optimal performance in your daily life, and can help prevent various injuries. BUILDING CORE STRENGTH Physical therapy is a great starting point for building your core strength. Our licensed therapists will conduct a detailed evaluation to identify the underlying muscle weaknesses and strategies to strengthen them. Whether you feel pain in your back, neck, shoulders, or legs, we will thoroughly analyze your posture, movement patterns, and strength, pinpointing the exact cause of the pain. From there, we will create an individualized treatment plan for you based on your specific needs to strengthen your core, improve your posture, and alleviate pain. Core stability is about both muscular strength and proper sensory input. This sensory input informs the central nervous system about your body’s movements and positions to facilitate specific actions, ensuring your body reacts appropriately. When functioning properly, our body can perform the most basic tasks and advanced athletic activities. Our therapists will design a program to teach you how to use your core muscles properly. We will create a strength program focusing on core- specific exercises and progressing to multi-joint free-weight exercises for comprehensive core muscle training. You can anticipate continuous feedback and guidance for fine-tuning your movements to ensure optimal spinal stabilization through a strong core.
412.278.1221 | FRITZPHYSICALTHERAPY.COM
CONSIDERING PHYSICAL THERAPY? GET STARTED TODAY! Our physical therapy team will assess your condition to identify how your core affects your function. We’ll educate you on how your core affects your physical activity and contributes to the pain you may be experiencing. Our individualized exercise programs can reduce your pain and improve your overall quality of life! Call us today to set up an appointment! Sources: https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04858-6 • https:// www.ncbi.nlm.nih.gov/pmc/articles/PMC6407754/• ttps://journals.lww.com/nsca-jscr/fulltext/2012/02000/ effect_of_core_strength_on_the_measure_of_power_in.8.aspx •https://www.mdpi.com/2411-5142/6/2/37 •https:// www.frontiersin.org/articles/10.3389/fphys.2022.915259/full
BOOST YOUR GAME WITH INJURY PREVENTION TIPS!
At Fritz Physical Therapy, we are totally focused on helping athletes like you get back on track if you’ve had a recent injury. We check out what’s causing any aches or trouble moving so we can figure out the best way to help you. We’ll also guide you through the steps to prevent injuries and ensure you are getting stronger and ready to return to the sport you love so much. Here Are Our Top Tips to Help You Stay Injury-Free: • Sleep: Getting plenty of sleep is a big deal. Studies show that good sleep can help prevent injuries. • Strength Training: This is a great way to build strong muscles that can help keep you safe while playing. • Nutrition: Eating balanced meals is essential for staying healthy and avoiding injuries. • Hydration: Drinking enough water is critical for helping you recover and keeping injuries away. • Avoiding Fatigue: Making sure not to overdo it and giving yourself breaks is vital to stay away from injuries. Our goal is to help you return to your training and competition, using targeted exercises that help prevent any injuries. We’re here to help you face your sport’s challenges with more strength and confidence!
HEALTHY RECIPE: TOFU BANH MI
Ingredients: • 1 (14-oz) block extra-firm tofu, drained and sliced into 8 slabs
• 3 cloves garlic, peeled • 3 -inch piece lemongrass, roughly chopped • 1/2 -inch piece fresh ginger • 1/3 c. fresh cilantro, chopped • 3/4 tsp. kosher salt • 1/2 tsp. freshly ground black pepper • 2 tbsp. vegetable oil • 1 baguette, halved lengthwise and cut into 4 equal portions • 2 c. cilantro, tough ends removed • 1 c. basil leaves • 1 small cucumber, thinly sliced • 2 jalapeños, thinly sliced
• 1 small carrot, julienned • 1 small daikon, julienned
• 1/2 small red onion, thinly sliced • 1 c. unseasoned rice wine vinegar • 3 tbsp. maple syrup • 2 tsp. kosher salt • 1/4 c. vegan mayonnaise • 1 tbsp. Sriracha • 1/4 c. low-sodium soy sauce • 2 tbsp. sesame oil • 2 tbsp. maple syrup
Are you ready to embrace a lifestyle that promises better mobility and less pain? At Fritz Physical Therapy, we are here to guide you every step of the way, fostering a future where you feel better, move better, and live better! Scan the QR code to get started today! FOLLOW THESE SIMPLE STEPS TO A PAIN-FREE LIFE Instructions: Line a baking sheet with a clean kitchen towel folded in half. Lay tofu slices in a single layer. Cover with another clean kitchen towel and a baking sheet. Place a heavy pot on top to press out as much liquid as possible. In a medium bowl, combine carrot, daikon, red onion, rice wine vinegar, maple syrup, and salt. Stir until salt is dissolved, then press vegetables down to submerge in pickling liquid as much as possible. In a small bowl, combine mayo and Sriracha. In a blender, blend soy sauce, sesame oil, maple syrup, garlic, lemongrass, ginger, cilantro, salt, and black pepper until smooth. Transfer dried tofu to a large plate. Pour marinade over tofu and turn to coat. Set aside two minutes. In a large skillet over medium heat, heat oil until shimmering. Gently shake marinade off tofu. Cook tofu until browned, about 3 minutes per side. Transfer tofu back into marinade for at least 10 minutes. Spread baguettes with spicy mayo. Top with tofu, cilantro, basil, pickled vegetables (shaking off pickling liquid first), cucumber, and jalapeños.
412.278.1221 | FRITZPHYSICALTHERAPY.COM
Page 1 Page 2 Page 3 Page 4 Page 5Made with FlippingBook Converter PDF to HTML5