Innovative Newsletter “ Discover How To Move Without Fear Of Pain! ” You know the feeling when you get up in the morning, everything aches, feels stiff and sometimes can down right hurt? Your body is made to move. When it doesn’t on a consistent basis, it starts to break down and lets you know in the form of aches and pains. Your body relies on a fine-tuned balancing act of proper posture, strength, coordination, chemical levels, blood pressure, and more. If any one of these factors is affected, then something is bound to happen. Poor health, injury, an inactive lifestyle, and poor nutrition are often to blame for the constant nagging aches or pains you may be experiencing. SOLVING DAILY ACHES & PAINS (continued inside)
Cheryl Howard PT, DPT, Cert. MDT Ownerr
Why do you ache in the morning? If an area of your body, such as your back is overworked, tissues get irritated in the day and build up a chronic layer of inflammation. This may be subtle enough where you don’t notice it too much at the end of the day. However, overnight the inflammation thickens and makes your tissues inelastic, while also irritating the affected area further. The result is aching stiff joints or muscles in the morning, until you get moving. Then the inflammation becomes more liquid like, allowing the tissues to move better, thus hurting less. “Why Are You Feeling Stiff In The Morning?” SOLVING DAILY ACHES & PAINS
Solving Daily Aches & Pains
6 Tips For Relieving Common Aches
If this cycle continues to happen, severe problemscanhappendown theroad.Therefore, it is important to address your constant aches and pains, before they become severe. Here’s what you should do
“In the depth of winter I finally learned that there was in me an invincible summer.” - Albert Camus Quote of The Month:
If you catch a problem early, it requires less intervention lateron.That iswhyyoushouldtalktoourphysicaltherapists at Innovative Physical Therapy Solutions. We have years of medical training, specifically in muscle and joint evaluation, to pinpoint why you are having your aches and pains. Through listening to you and examining your problem, we put together a comprehensive treatment plan to get your body moving pain free. If you find yourself dealing with constant aches and pains, don’t wait it out another minute. Call us today to talk with an expert to find out how we can help you relieve your aches and pains.
RELIEVING NAGGING PAIN IS EASY! 6 TIPS FOR RELIEVING COMMON ACHES
1. Stay hydrated and drink plenty of water. If not, your tissues can become drier, which slows down normal chemical processes in your body. Your body is 70% water and your muscles are 80% water. In order to stay hydrated, you should drink 1/2 your body weight in ounces every day. 2. Get enough sleep. Too little sleep drastically affects the hormones in your body that are needed to maintain your delicate body chemistry. This can affect your muscles and other tissues normal functioning. 3. Exercise regularly. This makes your body more efficient at pumping blood around the body and removing normal metabolic wastes that are produced. 4. Improve your posture. If you sit at a desk or computer, get up every 30 minutes for a few seconds to stretch. Move around and stand up to be straighter. 5. Eat bright colored fruits and vegetables. Fruits and vegetables with bright colors often have a higher concentration of antioxidants and vitamins that assist the body in repairing itself and normal functions. 6. Get a physical therapy consultation. If you have aches and pains that aren’t going away,or ifyouhavea recentorpast injury thatkeepsyou fromdoing the things you love to do, call Innovative PhysicalTherapy Solutions to schedule a FREE CONSULTATION.
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“They are wonderful.” “There is very, very little pain.They did a great job of showing me the right kind of exercises to do with hip pain. I will highly recommend them to anyone that needs therapy. They are wonderful. Thank you very much.” Mary B.
“I’m very satisfied with my results.” “80% better. Prompt service, I was never kept waiting. The staff is very courteous, professional and I’m very satisfied with my results.” Phyllis M. 2 6 7 1 4 6
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Fun & Games
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This Month’s Sudoku! The goal of Sudoku is to fill in a 9×9 grid with digits so that each column, row, and 3×3 section contain the numbers between 1 to 9. At the beginning of the game, the 9×9 grid will have some of the squares filled in. Your job is to use logic to fill in the missing digits and complete the grid.
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Play on your mobile these puzzles and find their solutions by flashing the codes b n° 318548 n° 310547 n° 36953
Exercise To Help With Pain: HAMSTRING STRETCH - WALL Lie on the floor in a doorway. Rest your leg against the wall. Scoot through the doorway until you feel a stretch up the back of your thigh. Hold for 6 seconds then repeat 10 times on both sides.
BREAKFAST SANDWICHES A great way to have a hearty breakfast ready to go during these busy holiday months!
Relieves low back pain
INGREDIENTS 6 English muffins, sliced in half 6 large eggs 6 slices Cheddar cheese 6 slices deli ham Salt and freshly ground black pepper
INSTRUCTIONS • Preheat oven to 350 degrees. • Grease 5 ramekins, or a jumbo muffin tin and place on a cookie sheet. • Crack one egg into each ramekin. • Pierce egg yolk with a fork and very slightly beat.
Print sudoku http://1sudoku.com
• Season with salt and freshly ground pepper. • Bake eggs for 12-15 minutes or until set. • Remove from oven and allow to cool.
• Runaknifearound theedgeof ramekin (ormuffin tin) to removeeggs. • Toassemblebreakfastsandwich, layeronehalfofeachEnglishmuffin with one slice of cheese, one slice of ham and a cooked egg. • Top with other half of English muffin. • Wrap sandwich in plastic wrap and place in the freezer. • To reheat,place inmicrowave for1-2minutes,oruntilwarmed through.
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4 Making Connections and Launching Careers Innovative PT Solutions has partnered with WorkFORCE 20/20 to help high school seniors make connections AND prepare for & launch into their future careers. On Wednesday, November 15th, high school seniors from the 18 school districts across Jefferson, Lewis, Hamilton, Herkimer, & Oneida Counties joined us at the Watertown International Airport Hanger to present themselves in an interview, complete with resume and job application. Innovative PT Solutions provided feedback and valuable information about how to prepare for a career in physical therapy. Owner, Dr. Cheryl Howard, also volunteered her time with the Workforce 20/20 committee to plan and coordinate this event. Why do we do these things? The answer is simple. We want to build a lasting relationship with you, our community, and our future physical therapists! 3 1 5 3 2 9 6 5 7 3 2 1 5 8 9 8 3 4 8 1 3 5 6 1 4 1 8 n° 315994 - LevelHard
Have YouMet Your Deductible Yet? Have you met your annual insurance deductible? If you have, your therapy may be free. How do you check to see if your deductible has been met? You can call your insurance and ask them or you can call us and we will gladly check your benefits for you.
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