Kewanee: Relieving Neck Pain

Health & Wellness Newsletter by Kewanee Physical Therapy & Rehab Specialists

Health &Wellness The Newsletter About Your Health And Caring For Your Body

Imagine How Much You Can Enjoy In Life Pain Free! Neck pain can be a constant ache or sharp pain with movement, stopping you from enjoying life’s activities. Neck pain is very common affecting approximately two-thirds of the population at one point or another. People with neck pain suffer mainly from one of the following conditions: (continued inside) RELIEVING NECK PAIN

ARE YOU HURTING YOUR NECKWHILE YOU SLEEP?

We spend one-third of our lives sleeping. Therefore, how you sleep and the bed you sleep on can have a dramatic effect on the support of your body. When you sleep you need to be aware of how your neck and spine are supported. There are many different types of beds on the market today which can be very confusing for consumers. The best type of bed is the one that you try out and feel most comfortable using. Typically, a bed that is firm underneath,withasofter tophelps toprovidesupportaswellascontouryour body. If your mattress is old, then think about investing in a new one so that your neck and spine are supported well. The best positions to sleep in for your spine are on your back or sides. Avoid sleeping on your stomach since your spine ends up twisted, especially your neck.Over thehoursof repetitivesleepingonyourstomach,youcandamage the joints of your spine and compress the nerves exiting your spine. Use a pillow to help support your body and take the weight of your legs off your spine. If you like to sleep on your back, place a pillow under the backs of your thighs and knees. This should place your knees in a slight, supported bend which takes pressure off your lower back. If you sleep on your side, be sure to put a pillow between your knees. This helps keep the alignment of your spine, and takes the pressure of your upper leg off the spine. Have 1-2 pillows under your head to keep your neck in proper alignment. If you need 2 pillows stagger them so that one pillow overlaps the other by one half. The lower half goes under the shoulders, while the upper half supports the neck.

Our physical therapists at Kewanee Physical Therapy & Rehab Specialists can show you exercises, stretches and techniques to relieve your pain and prevent it from returning. If you are suffering with neck or back pain, call us today to learn more about how we can relieve your pain, returning you to a more active, pain-free life!

Call us today to schedule an appointment!

Red Snapper With Arugula Salad Eating Right Never Tasted So Good!

Ingredients • 4 tbsp extra-virgin olive oil • 1 tsp grated lemon • 1 tbsp lemon juice • 1/2 tsp minced garlic • 3/4 tsp kosher salt

• 6 (6-ounce) red snapper fillets • 1/4 tsp black pepper • 5 ounces baby arugula • 1/4 cup sliced red onion • 2 ounces pecorino Romano cheese • 6 lemon wedges

Directions Combine 3 tablespoons oil, rind, juice, and garlic in a large bowl, stirring well with a whisk. Stir in 1/4 teaspoon salt. Sprinkle fish with remaining 1/2 teaspoon salt and pepper. Heat a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add 3 fillets, skin side down; reduce heat to medium, and cook 5 minutes or until skin is golden and crisp. Turn fillets; cook 3 minutes or until done. Remove fish from pan; keep warm. Wipe pan clean; repeat procedure with remaining oil and remaining 3 fillets. Add arugula to dressing; toss. Top with onion and cheese. Serve salad with fillets and lemon wedges.

Courtesy of: http://www.myrecipes.com/recipe/red-snapper-arugula-salad

KEWANEE (309) 852-2200

GALVA (309) 932-8100

STARK COUNTY (309) 695-4010

www. kptrs.com

Patient Success Spotlight

Chin Tuck Supine Exercise For Neck Pain Lie with roll under neck. Without lifting head, tuck chin gently. Keep the large muscles in the neck relaxed. What it does: The chin tuck supine exercise is good for strengthening neck muscles. Your next step is to see what is causing the pain in your neck. Call us to schedule an appointment. Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain.

Print sudoku http://1sudoku.com

8

3

9 5

6

2

“In May I had a total knee replacement on my left knee. I did my rehab at Kewanee PhysicalTherapy and Rehab Specialists and had great results. I just returned from a 10-day trip to Israel! With two days of travel, I walked almost 40 miles in the eight days there – all pain-free! I cannot thank you enough for the ability to make this dream come true. A specific thanks to Nic Interial! God bless you all!” - Sharon L. I cannot thank you enough for the ability to make this dream come true! 3 6 2 7 5 8 4 7 6 4 2 7

3 6

8

9

1 4 6 4 7 3 8

6 4 1 5 3

www.simpleset.net 1 6 9 7 2 4

3

1

5

2 7

9 DISCOVER HOW TO LIVE PAIN FREE n° 416609 - Level Expert

9 1

8

6

5

HAVE FUN: SUDOKUPUZZLE! http://1sudoku.com n° 428278 - Level Expert

http://1sudoku.com

6

2 5

7

At Kewanee Physical Therapy & Rehab Specialists, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. 7 5 3 3 9 7

9

7 1 3 8 4

2 6 9

2 9

4

It’s time to call Kewanee Physical Therapy & Rehab Specialists if: • You are 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 3 7 1 4 6 5 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

1 2 4 7 3 1

1

4

3 7 9 6

7

2

1 9

5 3 4 6 1

4

5

http://1sudoku.com

n°45559 - Level Expert

http://1sudoku.com

n°45619 - Level Expert

CALL TODAY! (309) 852-2200

Play on your mobile these puzzles and find their solutions by flashing the codes below :

Health & Wellness The Newsletter About Your Health And Caring For Your Body

“Who Are You Going To Call When You’re In Pain!” RELIEVING NECK PAIN

INSIDE:

• Are You Hurting Your Neck While You Sleep? • Relieve Neck Pain In Minutes • Patient Success Spotlight

Degenerative Disc Disease. The discs are the fluid-filled sacs between the bones of your neck. The normal aging process shrinks the discs and dries them out. Repeated stress and strain also weakens the tissues that make up a disc. When this happens, the disc loses its ability to absorb shock. In turn, this causes rubbing and changes in the shape of the joints in your neck, which can be painful. Muscle Strain. When there is an injury to the neck or you overuse the shoulder and neck muscles, a strain can occur. When this happens, the neckmusclesmaygo intospasm tohelpsupportandprotect thesorearea. Mechanical Neck Pain. Mechanical pain usually starts from changes in the neck joints. As discs start to collapse, the space between the neck bones narrows, and the joints may become inflamed. The pain is usually chronic and is typically felt in the middle part of the neck. However, it may

spread from theneck into theupper backor to theoutsideof theshoulder in some cases. Radiculopathy. Pressure or irritation on or around the nerves of the neck can affect the nerves’ electrical signals. The pressure or irritation can be felt as numbness on the skin, weakness in the muscles or pain along the path of the nerve. Weakness in the spine muscles can cause abnormal pressure on the nerves and increased chance of radiculopathy. If you are suffering from neck pain, our physical therapy is ideal to quickly relieve your pain and prevent it from returning. From long-term neck pain, to recovering fromacomplicatedsurgery,wecan relieveyourpainquickly, returning your naturalmobilityandstrength.Our treatmentsaredesigned tohelpeasepainand to improveflexibility,strength,postureand function. We even teach you how to protect your neck in the years ahead.

Call the clinic nearest you to schedule an appointment today! Kewanee: (309) 852-2200 Galva: (309) 932-8100 Stark County: (309) 695-4010.

www.kpt rs.com

AVOID ACHES & PAINS IN THE GARDEN

• If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling. • If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. •Avoidbendingyourwristupwardswhenpulling thingsorusinggardening tools. Instead,keepyourwriststraightanduseyourshouldermuscles topulland lift. • End your gardening session with some gentle backward bending of your low back,ashortwalkand lightstretching,similar tostretchesdonebeforestarting.

Common gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints.This is especially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening. These tips can help prevent injuries: •Warmupbeforeyougarden.A10minute briskwalkandstretches for thespine and limbs are good ways to warm up. • Change positions frequently to avoid stiffness or cramping. •Makeuseofagardencartorwheelbarrow tomoveheavyplantingmaterialsor tools. Be sure to keep your back straight while using a wheelbarrow.

Author: Andrea Avruskin PT, DPT

www.kptrs.com

Discover How To Relieve Neck Pain Correctly! WHEN TO USE ICE & HEAT FOR PAIN RELIEF When you’ve just sprained your ankle or pulled a muscle, all you want is some pain relief. If painkillers are handy, you probably pop a couple of them. If not, you ask for some ice... or was that heat instead? To sort out this confusion, let’s see what they really do. Both ice and heat relieve pain and help recovery. How to use ice or compressing the nerves and surrounding healthy tissue.Thismakes it still more painful. You’d be better off icing it. When to use neither heat nor ice Whether you use hot or cold packs, be aware that you can damage your skin and deeper tissues by careless use.

Don’t use it if you have an open or infected wound. If the circulation or sensation level is poor, as in diabetes, ice and heat could cause the skin to break down, get infected and worse. But in ordinary injuries, ice and heat provide inexpensive, non-toxic pain relief. Visit us for more help with using ice or heat. We’ll speed up your recovery and get you moving more easily.

Ice is useful when you want to reduce swelling. For example, your ankle balloons up after a sprain.This is because blood and fluid collect rapidly, making it both painful and stiff. Atthispoint,an icepackhelpstocloseoffthosetinyvessels.Theblood flow slows down. Small nerves become numb, so the pain reduces. The muscles also relax. The inflammatory reaction is slowed down. As a result, your ankle is less swollen and painful. Ice packs are very useful in bruises, strains and joint swellings. Use them for any acute swelling, over the first 24 to 48 hours (except back strains). Ice helps later too, while exercising the limb. Our friendly therapists can show you how to make movements less painful and more flexible by using an ice pack just before or during exercise. How to make an ice pack Wrap a plastic bag of frozen peas or ice cubes in a thick cold wet towel. Place it on the injured part. Check after a fewminutes to make sure the skin is not red, an early sign of frostbite. Generally, icing for 15 to 20 minutes is enough. Repeat every 2-4 hours. Our therapists will help use ice properly for healing and pain relief. How to use heat Heat packs, bottles or infra-red lamps can be very useful if you have a muscle spasmor 48 hours after injury. Icing amusclespasmcontracts the muscle fibers, so they would hurt intensely. On the other hand, heat improves the circulation, soothes and relaxes the muscles by carrying away toxins and bringing in healing oxygen. Heat can comfort a back or neck strain, especially if it has been persisting for some time. Whenyouuseaheatpack,wrap it inatowelandcheckthetemperature

so it doesn’t burn the skin. When not to use heat

Don’t use heat if you have a painful, red or swollen joint.This increases circulation so that fluid collects, worsening the swelling and stretching

Call the clinic nearest you to schedule an appointment today! Kewanee: (309) 852-2200 Galva: (309) 932-8100 Stark County: (309) 695-4010.

www.kptrs.com

Page 1 Page 2 Page 3 Page 4 Page 5 Page 6

www.kptrs.com

Made with FlippingBook - Online Brochure Maker