SportAndSpineTherapyOfMarin_A Neck Ahead of Chronic Pain

N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E . FEBRUARY 2020

STAY A NECK AHEAD OF CHRONIC PAIN

ALSO INSIDE: • Is Your Neck Pain Caused By Sleep Issues? • Featured Condition: Neck Pain

• Exercise Essentials • Staff Spotlight: Tanya Fredricks • Healthy Recipe

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N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E .

FEBRUARY 2020

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STAY A NECK AHEAD OF CHRONIC PAIN R E S T O R E

Neckpaincanbebothdebilitatingandterrifying. Whenyouexperiencean injurythat leavesyour neck in severe pain, the thought of not being ableto freelyturnyourhead isoverwhelmingly stressful. What’s more, the pain itself is unbearable,andsincetheneck issosensitiveto injury, it is importanttobeascarefulaspossible in finding treatment and solutions for the pain. It is incredibletorealizehowcommonneckpain is — especially among American adults! More thantwo-thirdsofU.S.adultswilldevelopneck painatleastonce intheirlife,andthereasonsfor theneckpainareasvariedasthepopulationof the nation itself. Injury, muscle strain and even stresscancausesignificantpain intheneckand upper back. If you aren’t careful, a neck injury can lead to chronic pain, and it is even possible forchronicheadaches likemigrainestodevelop as a result of regular neck pain. There are a lot of different ways that you can relieve neck pain, but the best treatment for your personal needs depends entirely on the type of injury that you’ve experienced. Here is a quick breakdown of what could be going on to cause your neck pain:

If your pain is developing gradually over time and is not the result of any particular injury that comes to mind, then it may be a result of Degenerative Disc Disease . When this develops,youmayexperiencechronicneckpain asaresultoffluid-filledsacsthatarebecoming weakened over time as a result of stress and strain. Physical therapy can help alleviate the painfromdegenerativediscdiseasebyhelping restore blood circulation and improve range of motion intheneck.Thistherapy isapproached inacarefulanddeliberatewaysoastonotcause further pain in the neck region. Sometimes,neckpaindevelopsafteraparticular injury,suchasasports injuryorevenasaresult of a car accident or a slip and fall accident. When thishappens,yourpaincouldbearesult of a muscle strain or sprain. When this is the case, then using traditional methods like hot andcoldtherapyandtargetedphysicaltherapy treatment can do a lot of good to alleviate the pain. However, attempting exercises on your own could also result in further pain. In some cases, Mechanical Neck Pain can develop as a result of a change in the neck joints. This may develop as a result of a loss

of disc height or thickness, which causes the space between the bones to become narrow, often causing bones to strike one another, resulting in pain. When this isn’t addressed, mechanical neck pain can spread, causing the pain to become more severe and covering a wider range of the neck. Finally, neck pain is sometimes caused by Radiculopathy , which refers to pressure or irritation inthenervesoftheneck,whichalters the electrical signals in the neck, causing you to feel more pain throughout the day. Physical therapy can help reduce the pressure and irritationsurroundingthenerves,oftenoffering immediate relief from pain and discomfort. These are just some of the frequent causes of neckpain. It is importantthatyouneverassume that your neck pain is being caused by one or another of these issues, and that you instead always work with a licensed and experienced physical therapist to determine the precise cause of your pain and discomfort. Contact us today (San Anselmo: 415-457- 4454 or Novato: 415-898-1311) or visit us at www.sstmarin.com.

BY SLEEP ISSUES?

There is one more factor that often is not spoken about, but it’s a frequent cause of neck pain and discomfort: Sleeping Issues . Sometimes,sleeping inacertainposition,suchassleepingonyour stomach, or a pillow that is too soft or too hard will lead to neck pain.Oftentimes,thispainwillappeartobechronic,asthesleeping issue is likely something that you experience day after day, causing the pain to return regularly. It may be helpful to rule out sleeping concerns as a reason behind your neck pain by assessing your sleeping conditions and making any changes that you think may be necessary. Adjust how many pillowsyousleepon,thepositionyousleep inorevenyourmattress!

For more support in finding relief from neck pain, talk to your physical therapist at our San Anselmo (415-457-4454) or Novato (415-898-1311) clinics or visit www.sstmarin.com.

M A I N T A I N EXERC I SE ESSENT I ALS TRY THIS EXERCISE TO STRETCH YOUR CHEST

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Are you suffering from: • Lower Back Pain • Arthritis • Sciatica • Shoulder Pain • Knee Pain • Problems Walking • Sports Injury • Post Operation Pain We can help you find the source of your pain and the relief you need! Call us today! PHYSICAL THERAPY CONSULTATION FREE • Neck Pain • Headaches

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SupineLying (HalfFoamRoller) Sit on the edge of a foam roller and position yourself so that your head, back, and hips are resting against the foam roller, placed vertically. Place your feet flat on the floor so that your knees are bent. Let both of your arms comfortably sit off to your sides. Lie in this relaxed position for at least five minutes until you feel a good stretch in your chest. For an added stretch, move your arms up higher towards your head.

This is a great stretch for those that sit at a desk all day or often use video game posture.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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TANYA FREDRICKS ,MPT STAFF SPOTLIGHT

NECK PAIN FEATURED CONDITION Do you have trouble sitting up straight in your chair at work, tilting your head down to tie your shoes, or even lying down at night to go to sleep? You use your neck throughout the day for everydaymovements.Anypainful sensations can make even the simplest day-to-day functions difficult. WhyDoIHaveNeckPain? Themostcommoncauseofneck pain is damage to the tissues or bone structures in the neck. This can be caused by a sudden injuryor itmaydevelopover time fromrepetitiveoveruse.However, certain degenerative conditions can also lead to neck pain. Neckpain typicallyruns from the base of the skull to the top of the shoulder blades, settling in the back of the neck. The severity of the pain varies from person to person – some report feeling a constant dull ache, while others feel sharp and stabbing pains. PhysicalTherapyCanHelp Your physical therapist will conduct a physical evaluation to

Beginning with a Bachelor of Science degree in Exercise Physiology from the UC Davis in 1989,Tanyamovedontograduate school at the University of the Pacific where she graduated withaMaster’sdegree inPhysical Therapy.Tanyastartedhercareer with Sonoma Valley Hospital outpatient Orthopedics, where sheworkedwithavarietyofages and diagnoses. She then moved on to Presidio Sport and Medicine in San Francisco, CA, treating primarily athletes. After a long hiatus raising children, Tanya returned to PT, now working part-time for Sport and Spine Therapy of Marin in San Anselmo,CA.Tanyahasbeenarunnerforover30years,competing 10+ years in the Pacific Association Grand Prix Running Series for Tamalpa Runners and Adidas Transports teams. Currently, she competes in road and stage races for the local Master’s Racing Team, Thirstybear Cycling p/b Akamai. At Sport and Spine Therapy of Marin, we value our patients and are dedicated to providing the highest quality of physical therapy services as we treat the whole patient, not just the specific injury. Schedule an appointment today by giving us a call! San Anselmo: 415-457-4454 | Novato: 415-898-1311 Print sudoku http://1sudoku.com 3 7 1 8 2 9 7 2 6 8 4

analyzetherangeofmotioninyour neck, as well as any limitations you have as a result of the pain. After diagnosing your condition, an individualized treatment plan will be designed for you. Your physical therapist will work with you to understand the goals and expectations of each step in your treatment plan, with the main focus of overcoming your neck painandrecoveringasquicklyas possible. Treatments typically include manual or “hands-on” therapy, special techniques designed to reduce the stiffness of your neck and improve range of motion. Targeted exercises will help build, strengthen, and improve the muscles and tissues in your neck. Improvingyourposturewill also aid in the recovery of your neckmusclesandavoidre-injury in the future. Call us today for a consultation and we’ll provide you with a personalized treatment plan to help get you back to being pain- free 4 5 1 1 7 7 3 6 5 2 1 5 1

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http://1sudoku.com MIND EXERCISE: SUDOKU n° 329837 - LevelHard

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Healthy Recipe: Sweet & Sour Cauliflower • 5-6 cups cauliflower florets 7 9 3

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• 1/2 cup apple cider vinegar • 1 tsp garlic powder • 1/2 tsp onion salt

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• 3 tbsp vegetable oil • 1/3 cup corn starch

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• 1/4 cup ketchup • 1 tbsp cornstarch • 2 tbsp cold water 3 5

• 3-4 cups steamed rice, for serving • thinlyslicedgreenonions forgarnish • 3/4 cup sugar • 2 tbsp soy sauce

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Preheat oven to 425 degrees. Toss cauliflower and oil in a ziplock bag. Add corn starch and toss to coat again. Transfer cauliflower to a greased baking sheet. Bake for 15-20 min until cauliflower starts to brown on the bottom. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown. Combine sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together corn starch and cold water in a small bowl until dissolved. Add to pan and stir until thickened, then reduce to low heat. Combine roasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions. www.lecremedelacrumb.com/baked-sweet-sour-cauliflower 5 7 6 9 1 3 http://1sudoku.com 7 5 2 6 9 1

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3 6 1 9 5 7 3 4 The rules of the game are simple: each of the nine blocks has to contain all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box. 2

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STAY A NECK AHEAD OF PAIN: CALL US TODAY! San Anselmo: 415-457-4454 • Novato: 415-898-1311 7 2 9 4 3 2 6

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