Cornerstone's Monthly Newsletter
HEALTHY LIVING NEWSLETTER
PREVENTING CHRONIC PAIN
732.627.2797 | CORNERSTONEPTNJ.COM
HEALTHY LIVING NEWSLETTER
STAY PAIN-FREE DURING THE WINTER MONTHS CALL 732.627.2797 & COME BACK TO PHYSICAL THERAPY TODAY!
SHOVELING: Let’s focus on shoveling. Much like any physical demand, it’ll help if you warm up beforehand. Stretching your arms, legs, and back will help loosen up your muscles before you begin and decrease your risk of sustaining an unnecessary injury. The posture you have while you’re shoveling is crucial to avoiding pain. It is important to keep your body straight, with your feet about shoulder-width apart. Make sure your knees are bent and your back is straight, with your dominant leg slightly in front. When shoveling, shift your weight from your back leg to your front. Maintain a straight body the entire time if possible, without twisting your hips or back. Here’s the most important part – ALWAYS lift with your legs instead of your back! Engage your core muscles in order to lift the snow with the weight of your legs, rather than your back. Lifting with your back is one of the biggest mistakes people make when trying to lift anything of substantial weight. Your legs are stronger and can take on more weight, limiting the pain you’ll feel in them – if you lift with your back, you may feel sore or tight afterward, and you may even injure yourself.
The winter season is still upon us, and it looks as if it’ll be sticking around for quite some time. With all the snow shoveling, icy streets, and chilled weather still affecting us, the possibility of experiencing winter-related pain is still at large. All that shoveling can take a toll on your back and joints, the ice increases the possibility of slipping, and the frigid air can create aches and pains all on its own. Fortunately, our physical therapy treatments at Cornerstone Physical Therapy can help correct the pain you may be feeling. If you’ve been experiencing discomfort due to winter-related activities, contact our office today! STAYING POSTURE PERFECT IN THE WINTER: You may be wondering, “How can I find relief? – I need to shovel and I need to go outside, taking the risk of slipping…” This is a valid point. We can’t stay curled up in bed all winter, safe from the snow and ice (although we may all wish we could!) One of the most important things you can do to prevent your risk of pain or injury is maintaining proper posture. This is especially true when doing physically demanding activities, such as shoveling mountains of snow off the driveway or scraping persistent ice off the windshield.
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Schedule your FREE consultation today at 732.627.2797
STAYING SAFE & STABLE DURING THE WINTER
COVID-19 UPDATE During the coronavirus pandemic, public health and safety are major concerns for everyone. This is especially true for those in need of physical therapy. We are keeping the clinic safe and have a HEPA filter that reduces airborne contaminants. We want to reassure all of our patients that our clinic is following CDC-recommended protocols for sanitization, the use of masks, hand washing stations, and social distancing. Our equipment is cleaned and sanitized before and after use, we are only allowing a limited number of patients in the clinic at once. We strongly encourage you to continue coming for your appointments unless you are ill or have been exposed to the virus recently. Our ultimate goal is to help you achieve your goals and be as successful as possible in your therapeutic treatment. If you would like to talk with our clinic about our COVID-19 protocols, please feel free to give us a call at 732.627.2797 today. We are here to help you and support you in your healing journey and want you to feel as safe and comfortable as possible in our clinic.
Schedule your FREE consultation today at 732.627.2797
ICY WALKWAYS: The way you walk can actually prevent your risk of accidentally slipping on ice. One of the most common injuries people sustain during the winter is a sprain, strain, or even fracture from an unexpected fall on ice. But there is a way to avoid it! According to Dr. Luisa Dillner, when walking on ice, one must “make like a penguin” in order to stay safe. Here’s what she means: First off, she says concentration is everything. When walking on icy or snowy terrain, it is important to be cautious and to simply walk – not walk and text, not walk and search through your purse, etc… simply walk. If you are careful and alert, you will be able to better steady yourself if you begin to slip. Dillner also suggests wearing sturdy shoes with good traction, in order to decrease your likelihood of slipping. When walking, it is best to keep a slow pace with short steps. While it may seem natural to stand upright, Dillner actually states that leaning a bit forward can help in keeping your balance and avoiding injury – think of it as if you’re doing more of a shuffle. Finally, Dillner suggests keeping your arms slightly in front of you for balance purposes, and turning your feet slightly outward while walking on snow or ice. This footing, while it may feel a bit awkward, will actually increase traction and avoid slipping – thus, her “make like a penguin” statement! CONTACT US TODAY! If you still find yourself in a state of pain or discomfort after these tips, contact Cornerstone Physical Therapy to schedule an appointment and find relief. Our dedicated physical therapists will create a treatment plan for relieving your pain and helping you get back to your winter activities in no time!
HEALTHY RECIPE: Peppermint Balls
INGREDIENTS: • 10 tbsp cocoa powder • 6 tbsp maple syrup • 1/4 cup almond butter • 1/4 cup unflavored pea protein powder • ½ tsp peppermint extract • 1/4 tsp sea salt
• 2-4 tbsp crushed candy canes • 2-4 tbsp dairy-free chocolate chips (optional)
DIRECTIONS: Put everything except the candy cane or cacao nibs, chocolate chips, and water into a bowl and mix well. Slowly add water if needed (You may not need any water if your almond butter is runny). Start with a teaspoon and slowly add until you get a well-mixed batter. If you add too much then the batter will be too soft to roll. Add the candy canes/cacao nibs and chocolate chips and mix again. Allow batter to chill in the fridge while you clean up, then roll into balls.
732.627.2797 | CORNERSTONEPTNJ.COM
Recipe: https://www.veggiesdontbite.com/no-bake-chocolate-peppermint-protein-balls
“After my surgery, I could barely bring my hand above my waist when I first started physical therapy. After treatment, I’m back to normal with no pain at all and am able to ride by dirt bike again. It is like my shoulder injury never happened!” — Ed D. PATIENT SUCCESS “After treatment, I’m back to normal with no pain at all and am able to ride by dirt bike again.”
732.627.2797 | CORNERSTONEPTNJ.COM
1. START PLANNING EARLY Plan your holiday now, don’t wait until the last minute! Decide where the festivities will be held early so you know whether you’re hosting or traveling this winter. This will avoid any last-minute stress and allow you to enjoy the holidays more. 2. MAKE A BUDGET Make sure you know how much money you have to spend on presents, food, or decorations. If your gift budget is on the lower side, think about making gifts for your friends and loved ones. A thoughtful and homemade gift is sure to make anyone happy. 3. BUY GIFTS IN ADVANCE There’s nothing more stressful than attempting to head to the mall on Christmas eve or anxiously waiting for a package to arrive at the last minute. Avoid this unnecessary stress by getting a jump start on gift-giving this year. 4. GET A PLANNER OR CALENDAR Use this to organize your activities and ensure that everything is taken care of. Making a list of gifts for your friends and family members is a reliable way to ensure that no one gets forgotten. 5. KEEP A CALM HEAD Remember, this is supposed to be fun! If things start getting stressful, take a break from it all and come back when you’re feeling better. Deep breathing exercises and mindfulness activities can help you to cool down in a pinch. PREVENT HOLIDAY STRESS
Do you feel drained of energy and motivation during the winter months? Do you experience feelings of depression that are much stronger during certain times of the year? If you answered yes to either of these questions, you might have seasonal affective disorder or SAD. SAD is a type of depression that is linked to seasonal changes — SAD begins and ends at roughly the same times each year. If you’re like most SAD sufferers, your symptoms begin in the fall and last through the winter. In some cases, SAD can occur in the spring or early summer months and resolve in the fall and winter. It is estimated that between 4% and 6% of people in the United States suffer from SAD. Another 10% to 20% may experience it in a milder form. SAD is also more common in women than in men. At Cornerstone Physical Therapy, we understand that SAD can be difficult to manage. That’s why we compiled a list of ways you can help lessen your symptoms. SEASONAL AFFECTIVE DISORDER
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