Newsletter by Achieve Physical Therapy
NEWSLETTER New Year New You
The start of the New Year is always filled with new beginnings and hope of something better. I was working with kids at church and we were talking about setting goals. The hard truth is that man people set goals at the beginning of the year only to fail miserably. But, if you don’t know where you are going, any path will take you there. For those of us who want to be more in control of our lives, I suggest setting SMART goals. There is evidence that people who set SMART goals are more likely to achieve their goal vs. people who don’t. So, what is a SMART goal? SMART is an acronym that stands for the following: If your goals meet the above criteria of specific, measurable, achievable, realistic, and timely, then you are well on your way to making changes in your life. Now it just requires you to go do the work!
So, what are your goals? What positive changes will you make in your life in 2019? If you haven’t written down your goals, go do it and put them somewhere you can see them often, and share your goals with someone who cares about you and will help you stay accountable. I hope 2019 is your best year to date! I know I have set some lofty goals for myself and I look forward to the journey that 2019 will be. If you have set a health-related goal and need some help getting there, please let us help you. Your Friend, David Hawkins PT, CSCS P.S. If one of your goals is to improve your balance, then go check out my new program www.BalanceforSeniors.com
NEWSLETTER
ACHES KEEPING YOU FROM YOUR CHORES?
Everyone develops aches and pains from time to time. After a long day out in the sun, or after an afternoon of trying to keep up with household chores, sometimes the tasks that we expect of our bodies can get the best of us. Whether it is a lingering ache in your back, feet that feel swollen and tired after a long day in your shoes, or a crick in your neck that just won’t go away, dealing with aches and pains can really take a toll on your overall feeling of wellbeing. If you stopped and asked around, you’d be amazed to see how many people are struggling with aches and pains, just like you. What may surprise you even more is how many people are coping with those pains without doing anything productive about it. How to Deal with Aches and Pains Pain medications can reduce the severity of aches and pains for a little while, but they don’t do anything to resolve the issue. There are things that you can do at home that can alleviate your aches and pains, helping to reduce the severity of your discomfort while also reducing the likelihood that the pain will return. Don’t just complain about those aches and pains. Start doing something about them. Here is a quick rundown of things that you can do at home that can reduce your daily pain: 1. Use hot and cold therapy appropriately to reduce inflammation. After a good workout or a day of doing chores out in the yard, your muscles will likely feel sore. Apply ice directly to the area that hurts on and off for 20 minutes at a time during the first 24-72 hours after the pain develops.
After that, consider soaking in hot water, such as taking a warm bath, to further soothe your muscles. 2. Don’t underestimate the power of resting! Your body relies on sleep just as much as your brain. You need to get plenty of sleep to keep your stress level at a minimum—and that includes your physical stress level. Aim to sleep between 7-9 hours every night. The more activity you engage in, the more sleep you need. 3. Keep your body in good shape with regular exercise. It may seem counterintuitive to cut down on pain by moving more, but exercise is a really good way to reduce aches and pains. When you exercise every day, you are able to train your muscles for more movement, and thereby reduce aches and pains. Keeping active, staying rested, and being smart with hot and cold therapy create a trifecta for healthy management of aches and pains, but they aren’t going to solve the bigger problems. When aches and pains start to grow severe, or chronic, then it is time to reach out to a professional for support. Physical therapy is the best way to reduce aches and pains because it takes into account a combination of active and passive strategies to help tackle the cause of your pain.
WWW.ACHIEVEPHYSICALTHERAPY.COM
WHY PHYSICAL THERAPY?
There are a lot of different reasons as to why you may start feeling aches and pains. Muscle pain will occur whenever your muscles start to grow. To build more muscle mass, your muscles have to stretch, and lactic acid can pour into the lining of your muscles tocauseaburning sensation.Moremovement will push that acid out, helping you to experience relief, and in time your muscles will develop increased elasticity, and the burning won’t be so severe. Build-up of tension from stress or overuse, and muscle pain from poor posture can also contribute to regular pain. A physical therapist can take a comprehensive assessment to help determine what may be the primary cause behind your aches and pains. Working with a physical therapist can help you develop a new approach to managing your aches and pains. Your physical therapy program will likely take into account strategies like hydrotherapy, deep tissue massage, guided stretching and targeted movements to help you experience ongoing relief from regular discomfort. Give us a call so we can help you say goodbye to your aches and pains.
Call 623-201-7210 today to schedule an appointment!
Get Back To Life With Laser Therapy • Strains and Sprains • Soft Tissue Injury • Post Surgical Rehabilitation • Sports Injuries • Tendonitis • Tendonosis • Shoulder and Knee Pain • Hand and Wrist Injuries • Foot and Ankle Conditions • And Much More! Laser Therapy Relieves Pain and Inflammation Associated With
Start recovery faster Laser Therapy helps you get moving. Call Achieve Physical Therapy today! Laser therapy allows your body to utilize its own healing powers by inducing a series of healing responses in your body. Call Today 623-201-7210.
PATIENT SUCCESS STORIES
“I was able to complete a four-mile hike!” “This is my second time that Dave has helped me with physical therapy treatments. He helped me with my shoulder and now my left knee. I was able to complete a four-mile hike last weekend and my knee feels great!Thanks Dave and the entire staff for a great experience.” - Norma THIS COULD BE YOU! CONTACT US TODAY TO SCHEDULE AN APPOINTMENT! 623-201-7210
SUDOKU PUZZLE
Try this movement if you are experiencing back pain. Relieve Back Pain In Minutes
3
8 1 6 3
3 8 3
4
4
7 5 3
7 9
6 7
5 9
5 9
6 2
1 6
7 9
7 5 8
4
3
LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to- side. Repeat 8 times on both sides.
2
6 7 1 4
7 2
6
2
http://1sudoku.com
n° 318548 - LevelHard
http://1sudoku.com
3 8 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.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Exercisescopyrightof
9 7
1 4 6 2
5 3 2 9 7 3 2
5 3 8 1 7
6
5 9 8
9
5 6 3 7 2
2 3 Call Today: 623-201-7210 4 1
3 7 5 4
3. If further assessment is warranted, your therapist
2. Your therapist can
1. Feel free to call us and ask to speak to your therapist.
discuss with you why your pain is bothering you again and what you might do about it at home.
might recommend you come in for an appointment.
1 2
http://1sudoku.com
n°36953 - LevelHard
http://1sudoku.com
Page 1 Page 2 Page 3 Page 4www.achievephysicaltherapy.com
Made with FlippingBook - Online magazine maker