Marathon PT: Determining The Origins Of Pain

Marathon Monthly by Marathon Physical Therapy

Marathon Monthly April 2019 Physical Therapy

Why You Need 7-9 Hours Of Sleep

There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. According to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good. In reality, though, it’s a recipe for chronic sleep deprivation. Just because you’re able to operate on six or seven hours of sleep doesn’t mean you wouldn’t feel a lot better and get more done if you spent an extra hour or two in bed. While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap. Signs that you’re not getting enough sleep. If you’re getting less than eight hours of sleep each night, chances are you’re sleep deprived. What’s more, you probably have no idea just how much lack of sleep is affecting you. How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Furthermore, if you’ve made a habit of skimping on sleep, you may not even remember what it feels like to be truly wide- awake, fully alert, and firing on all cylinders. Maybe it feels normal to get sleepy when you’re in a boring meeting, struggling through the afternoon slump, or dozing off after dinner, but the truth is that it’s only “normal” if you’re sleep deprived.

You may be sleep deprived if you. • Need an alarm clock in order to wake up on time • Rely on the snooze button • Have a hard time getting out of bed in the morning • Feel sluggish in the afternoon • Get sleepy in meetings, lectures, or warm rooms • Get drowsy after heavy meals or when driving • Need to nap to get through the day • Fall asleep while watching TV or relaxing in the evening • Feel the need to sleep in on weekends • Fall asleep within five minutes of going to bed

TOP TRICKS TO GET MORE SLEEP AT NIGHT 1. Don’t consume caffeine late in the day. 2. Reduce irregular or long daytime naps. 3. Try to sleep and wake at consistent times. 4. Take a melatonin supplement. 5. Lighten up on evening meals. 6. Exercise early. 7. Turn off the tech. 8. Only use your bed for sleep.

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Understanding Your Pain

9 • How does the pain feel when it develops? Is it a lingering ache? Is it a sharp stab? Is it more of a tingling feeling? Each of these sensations are actually associated with different types of problems, so describing your pain appropriately may be helpful in determining the best treatment methods for your body’s needs. • What do you think may be causing the pain? Of course, it happens that a pain will develop, and you are dumbfounded as to why, but more often than not, there is something that you think could be influencing it. If the pain started around the same time as a change in environment or life circumstances, then it is worth telling your physical therapist about the association. Another thing to consider about your pain is whether or not it develops at particular times of the day or year. There are plenty of situations when someone begins to experience pain when the weather starts to change, and it turns out that the pain is a result of arthritis and inflammation. There are other situations in which the pain will develop as a result of 8 1 4 4 7 5 8 7 8 1 4 3 6 8 5 7 5 4 1 4 2 4 3 When you meet with a physical therapist to understand where your pain may be coming from, one of the first things you’ll do is have a conversation about your pain. How long you’ve been experiencing pain, where it developed and how the pain manifests itself are all very important distinctions that can help shed some light on what may be causing your discomfort. Here are a few things you may want to consider before heading into physical therapy: • Consider exactly where the pain occurs in your body, and research what the different parts of the body are called so that you can have an accurate and helpful conversation about your pain. For example, back pain has a lot of different differentiations, and lumbar pain (which is in the lower back) is frequently caused by factors different from what would cause upper-back or neck pain.

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3 prolonged sitting or the opposite — such as when things get crazy at home or at work, and you find that you are not getting as much sleep as usual. Considering any changes in your daily habits or environmental factors can be very helpful in determining what is causing your pain. Regardless of where your pain is, how long you’ve been dealing with it, or how intense the pain feels, the smart thing to do when pain develops is to speak with a physical therapist. Working with a physical therapist can help you finally get a step ahead of your pain, finding treatment options that are designed to provide you with long-term relief instead of temporary relief from medication. For more information about physical therapy for overcoming bodily pain, contact us. 1 8 3 5 2 9 1 7 9 5 2 4 7 4 5

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Patient Success Story

Steps To Take When You Have ACUTE LOWER BACK PAIN

“I was very fortunate to find Negin and Marathon PT. Since beginning treatments, my mobility has increased as well as my desire to exercise at home. Treatments at Marathon have decreased tightness in my muscles, especially in my hips and legs. I am doing more at home and driving more often. In addition, I have increased the amount of social activities that I engage in. Tightness was causing pain. Since beginning treatments, my pain in my back has decreased.“ - Michael B. “My Pain In My Back Has Decreased” Healthy Recipe Quinoa & Lentil Stuffed Cabbage Rolls

If your Lower Back Pain is a result of a traumatic event such as a car accident, a fall, or any other trauma, then the best step is to call or visit your medical doctor right away, or go to your local emergency room.

INGREDIENTS • 1 head of green cabbage For the Filling • 3/4 cup brown lentils • 3 cups water • 1/2 cup uncooked quinoa • 1 cup vegetable broth • 1 small onion, diced • 1 tbsp vegetable oil • 1 tbsp red wine vinegar • 2 tbsp soy sauce • 1 tsp smoked paprika

The below steps are for Lower Back Pain that have not resulted from any trauma. Step 1: Don’t Panic Step 2: Sit or lie down in a comfortable position Step 3: Apply ice or heat for 15 minutes at a time. ICE- if you have throbbing pain HEAT- if you have tightness, achy pain, or stiffness Step 4: Take deep breaths and try as best as possible to stay relaxed Step 5: Brace your abdominal muscles when changing positions (such as going from sitting to standing or vice versa, or into or out of a car, into or out of bed) Step 6: Write down which movements or positions worsen your pain-- and also avoid them. Step 7: Call us at (516) 487-9810 for further guidance. Hope this helps, Negin

For the Sauce: • 1 (28 oz) can tomato puree • 1 tbsp maple syrup, or sweetener of choice

• 1 1/2 tsp red wine vinegar • salt and pepper to taste

DIRECTIONS Begin boiling the cabbage in 3 in of water until the leaves peel off easily (about 20 min). When done, allow them to cool. While cabbage is simmering, bring lentils to a boil in a separate small saucepan. Lower heat and allow to simmer for 35 minutes, adding water to the pot as needed. Drain any excess liquid. While lentils simmer, place broth into another saucepan, add quinoa, and bring to a boil. Let simmer for 20 min until all of the water is absorbed (about 20 min). Cook onion with oil in a large skillet over medium heat until soft and translucent (about 5 min). Add 1 1/2 cups of the cooked lentils and 1 cup of the cooked quinoa, along with red wine vinegar, soy sauce, smoked paprika, salt, and pepper to taste. Make sure ingredients are mixed before removing from heat. Preheat the oven to 350°. Stir all sauce ingredients together in a small bowl, then distribute about 1/2 cup of the sauce into the bottom of 9 x 9 inch baking dish. After peeling leaves off of the cabbage head, roll about 3-4 tbsp of filling into the center of each leaf until all filling is used. Place each roll into the baking dish. Spoon remaining sauce over the rolls, cover and bake for 1 hour. Let the rolls cool before serving. www.connoisseurusveg.com/quinoa-lentil-stuffed-vegan-cabbage-rolls

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Marathon Physical Therapy

www.marathonptny.com Tel: (516) 487-9810 Fax: (516) 773-7315

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INSIDE

Page1:WhyYouNeed7-9HoursOfSleep Page2:UnderstandingYourPain •ExerciseEssential •Sudoku Page3: Healthy Recipe •PatientSuccessStory

•StepsToTakeWhenYouHaveAcuteLower BackPain

Page4:Benefits Of Spring Cleaning

Benefits Of Spring Cleaning

Allergy Symptom Reduction. A thorough cleaning can greatly reduce the amount of dust in your home, which is helpful since about 20 million Americans are allergic to dust mites, according to the Asthma and Allergy Foundation of America. Cleanliness Produces Happiness. Maybe you don’t enjoy the process of cleaning, but the end result will leave you smiling. A 2010 study at the University of California, Los Angeles even found that having a clean home can improve your mood and reduce your risk of depression. Declutter and Do a Good Deed by Donating. An essential part of a successful spring cleaning is getting rid of old items that are no longer used or worn. Apply the rule of thumb that if you haven’t made use of something in a year, it’s time for it to go. Fill bags and boxes of things, then donate them to a local charity so they can still be beneficial to someone else. Giving to others is an act that is associated with greater self-esteem, lower stress levels, and overall happiness. Saxbe,DEandRepetti,R. “Noplace likehome:home tourscorrelatewithdailypatternsofmood andcortisol.”PersonalityandSocialPsychologyBulletin.January2010.Accessed4April2017. https://www.ncbi.nlm.nih.gov/pubmed/19934011.

GET YOUR CLEANING DONE BEFORE THE HOLIDAYS! APRIL 20- HAPPY PASSOVER APRIL 21- HAPPY EASTER

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