Health & Fitness Newsletter by Johnston Physical Therapy
NEWSLETTER THE HEALTH & FITNESS
2019
INSIDE:
NOTES FROM ANDREW
Ever try to do too much? Especially after coming off of an unproductive time. I could never tell you howmany different injuries we have seen over the years when people return to their “regular” level of activities after a prolonged break from any significant activity. Sometimes it’s weight lifting, sometimes it’s running, sometimes it’s as simple as walking or even yoga. We don’t want to believe that we have to build back up to the level that allows us to do what we want to do. It’s frustrating when you can’t do what you want to do at the level you used to. • Is Stress Causing Your Neck Pain? • Relieve Neck Pain In Minutes • Patient Success Spotlight • Staff Spotlight • How Physical Therapy Can Help Neck Pain • You Do Not Need A Referral For An Appointment
It seems hard to believe that I can’t go as fast, lift as much or work as long in the yard as I want. Remarkably, a change in activity tolerance may not even be due to a prolonged break from the activity. Even a few weeks or less (particularly following illness or injury) can significantly reduce the levels you can perform. Sometimes it’s not too much that results in an injury but simply something new that your body isn’t ready for. So how can you prepare, or keep your body ready, for the things that you really want to do? How do you train it appropriately to get you back to the level that you want to perform? There are so many factors that lead to success or failure it’s almost impossible to narrow it down even to a few. It is never just one thing, but a combination – certainly including strength, mobility and endurance to name a few. But it’s always more – your belief that you’re ready or not, your nutrition level, rest levels, stress levels – I could go on. Belief is my favorite- helping change someone’s belief from “I can’t” to “I might” to “I CAN” is awesome. Last month I talked about “doing the work – not just saying it but measuring it”. KNOWING where you are at, not where you THINK you’re at, is a great place to start. To do that, in our clinic we frequently talk about how critical it is to find your threshold for activity. Record it. And if it’s not where you want to be- set a goal and the steps that will take to get there. And if you have an injury or ache or pain that’s stopping you from reaching that goal, let us know if there’s anything we can do to help get a plan in place to get you back where you want to be as soon as possible.
OUR SERVICES
• Physical Therapy • Work Injury Rehab • Sports Injury Rehab
• Trigger Point Dry Needling • Education
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NEWSLETTER THE HEALTH & FITNESS
2019
IS STRESS CAUSING YOUR NECK PAIN?
Whether you have hurt your neck or have been suffering for a long time, seeing a physical therapist at one of our clinics can help you return to a more active and pain-free life. Give us a call at 515-270-0303 today!
Does your neck hurt? You might be suffering from stress-related pain — also called a tensionheadache.Duringperiodsofhighstressoranxiety,muscles tenseup.Asmuscle tension increases, the back, shoulders and neck are affected.The more pressure they cause, themorediscomfortyouget.Let’s takeacloser lookatstress-relatedneckpain. Is My Neck Pain Caused by Stress? Pain worsened by keeping your head in one place — like when you’re driving, or using a computer— isneckpain.Whileneckpainhasaslewofsymptoms, itsmajorsymptoms, reported by Mayo Clinic, are: • Muscle tightness and spasms • Headaches • Decreased ability to move the head
stress-induced neck pain is caused by physical factors — low, but constant, trapezius muscle activity. If your neck pain starts at the base of your shoulders, traveling upward, it may be stress related. Causes of Stress-Related Neck Pain While stress alone can trigger neck pain, a few factors can make it worse. Static office environments can contribute to neck pain problems — as they confine people to chairs, bad posture and little mobility. Driving often, too, can make your chances of stress-related neck pain higher. TheU.S.NationalLibraryofMedicinesuggestscontactingaprofessional ifyou’re experiencing neck pain. Even if it’s caused by stress, untreated neck pain might later reveal muscle spasms, arthritis, bulging discs or even narrowed spinal nerve openings.
Stress-induced neck pain isn’t rare. It also isn’t psychological. Many experts think
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HOWPHYSICAL THERAPY CAN HELP NECK PAIN
Neck pain, fortunately, can be alleviated with physical therapy. Because neck pain is often caused by activity, different activity can cure it. Sometimes, this “activity” means “no activity.” Before you contact a professional, try gently increasing your neck movements. Sometimes, simply letting your neck muscles relax is enough. If you don’t see relief within two weeks, contact a professional. Physical therapists can target your pain’s source by examining your symptoms.Then, they can offer exercises that stretch, strengthen and relax your neck muscles. In time, your neck will become more resilient — giving you the comfort you deserve. Where after-care treatment is considered, custom-tailored neck exercises will assure your neck stays strong, limber and healthy. If you’re dealing with neck pain, you’re not alone. Call our office today, and schedule an assessment. Even if your neck pain is caused by stress, it still needs attention. We’ll work side by side with your goals, creating the proactive, effective programs you need to achieve mobility once more. Sources: https://www.spine-health.com/blog/how-relieve-neck-pain-caused-stress https://www.everydayhealth.com/neck-pain/neck-pain-reduce-stress.aspx https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0027055/ https://medlineplus.gov/ency/patientinstructions/000802.htm https://newsnetwork.mayoclinic.org/discussion/most-neck-pain-improves-with- self-care-time/ Ben George, PT, DPT Ben knew he had found his calling in the physical therapy world after completing outpatientclinical rotations throughKeprosPhysicalTherapy inCedarRapids, Iowa and a sports medicine clinic through the University of Wisconsin in Madison. The diversity and array of patients is what drew him in along with Iowa’s direct access- which allows clients to come to us without a physician’s referral. AftergraduatingfromSt.AmbroseUniversitywithhisDoctorate inPhysicalTherapy, Benmoved to theDesMoinesareaandbeganworkingatJohnstonPhysicalTherapy & Sports Medicine. “This community has been extremely welcoming and allowed my skills to improve exponentially. I have great autonomy and ability to treat the way I want to treat. Being able to work one on one with all patients is very rare in PT clinics nowadays.” Ben’smethodoftreatingpatientsstemsfromastrengthandconditioningbackground. “Whatmakesphysical therapyunique is that it israrelyeverblack-and-white.There’s almostalwaysapuzzle to try tofigureoutwhat isgoingonwith thepatientwhether it’sanactiveorpassivestructure,whetherweneed to focusonmobilityorstrength, orevenpaineducation.There’ssomuchvariance that thiscareernevergetsboring.” Ben has plans to compete in some powerlifting competitions in the near future, but while he is not training, he will be taking his 6 month old corgi (Penny) on walks so she can carry all the big sticks. STAFF SPOTLIGHT
https://www.mayoclinic.org/diseases-conditions/neck-pain/symptoms-causes/ syc-20375581
Call us today to schedule an appointment!
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www.elevateptiowa.com
Patient Success Spotlight
YOU DO NOT NEED A REFERRAL FOR AN APPOINTMENT
“Thank you all for helping me improve my quality of life!” “I want to thank Johnston PT for the great care received while being treated here. When I came in the doors, I could barely move my neck, back, and shoulder blade. I was in horrible pain. Now today, as I walk out of JPT, I feel great! Dave was fantastic to work with. He was constantly looking for the source of the pain, provided a lot of encouragement when the recovery was slower than I had hoped and provided me with the exercises I needed for home “work.” Dave also made me feel comfortable with the entire process and he referred me to another PT in the clinic, Bekah, for some dry needling work which was fantastic. Thank you all for helping me improve my quality of life!” -Sharon W.
• Do you wake up with aches and pains? • Do family members have to help you out of your chair? • Does pain from an old injury keep you on the sidelines? • Does back pain put a frown on your face? • Do you have swelling and stiffness in your shoulders or knees? If You Said Yes...Now IsTheTimeTo Contact Johnston Physical Therapy & Sports Medicine To Get Your Body Back In Working Condition. You Don’t Need A Prescription! Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a physician referral is not needed. In the state of Iowa you have direct access to physical therapy! YOU HAVE THE POWER TO CHOOSE. Just as you can fill a prescription for medication at a pharmacy of your choice, you can choose where to receive physical therapy as well. Taking care of yourself means taking charge of your healthcare, so remember that regardless of which physician you see, you have a choice when it comes to physical therapy.
Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain.
CERVICAL RETRACTION (TOWEL) Stand with your back against a wall. Position a rolled up towel behind your neck. Tuck chin like you are nodding ‘yes’. Draw your chin closer to the back of your throat. Repeat 3 times.
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If this exercise does not provide you relief/help, please consider an evaluation to see if we can identify the source of your pain and provide a plan to get you back
STANDING TALL: BENEFITS OF STANDING DESKS
Did you know that standing burns between .7 to .15 more calories per minute than sitting does? It may not seem like a lot, but by simply standing for longer periods of time, you can easily burn more calories throughout the day. Sedentary lifestyles, suchas those traditionallyassociatedwithdesk jobs,can increaseyour riskofheart disease, obesity, or other serious health issues. However, investing in a standing desk or alternate seating option at work can help in greatly decreasing these risks! What’s the best desk for you? Using a standing desk as opposed to a traditional sitting desk has been proven to lower one’s chances of developing cardiovascular disease, diabetes, and obesity. Nevertheless, standing desks are not for everyone, especially those with joint or vascular conditions. You may be asking, “doesn’t standing all day long have its own implications?” The short answer is – yes. Anything without moderation can have its pitfalls. Standing can boost your energy levels, concentration, and even your mood, but if you have a traditional 9-5 job, chances are that level of productivity will dissipate after a while. Standing for too long can cause you to run out of energy quicker and can take a toll on your physical comfort. Many medical professionals recommend adjustable desks for workplace environments, so employees can spend a large amount of their day standing or stretching, with the opportunity to rest when they become tired. We recommend micro breaks (30 second breaks) to change your posture and improve comfort of stressed tissues. Making the most out of your work day: Studies suggest whether you choose a standing or adjustable desk for your work day, integrative support can be beneficial in easing yourself into the new setting. In fact, those who participated in some sort of integrative support program for their standing or adjustable desk stood for an average of 50 minutes longer each day than those who did not.
Regardlessof the typeofdeskyouhave,ergonomics isalsoan importantconcept to keep in mind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, while workplace design can make an impact on employee happiness, productivity, and well-being. Get assistance from a physical therapist: At Johnston Physical Therapy & Sports Medicine, we can provide specialized programs for making the most out of your workday.Ourprograms focuson integrativesupport forbeginninganewworkplace lifestyle, such as implementing a standing or adjustable desk into your daily routine. Wecanalsoprovideyouwith tipsand techniques forarranging thebestergonomically efficient area to work. Don’t let the stresses of work take a toll on your physical health! There are several steps you can take to improve your posture, strength, energy, and overall wellbeing throughout the workday. Schedule an appointment with Johnston Physical Therapy &SportsMedicine today togetstartedonsome integrative lifestylechanges thatcan helpbrightenyourmood,enhanceyourcreativity,and reduceyour riskofdeveloping health issues while you are at work!
BERRY-ALMOND SMOOTHIE BOWL RECIPE
INGREDIENTS • ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain unsweetened almond milk • 5 tbsp sliced almonds, divided
• ¼ tsp ground cinnamon • ⅛ tsp ground cardamom • ⅛ tsp vanilla extract • ¼ cup blueberries • 1 tbsp unsweetened coconut flakes
DIRECTIONS Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.
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Attention Pain Sufferers
ROTATOR CUFF & SHOULDER PAINWORKSHOP
• Do you suffer with shoulder pain or a rotator cuff? • Do you experience pain, numbness or tingling when you reach or bend? • Do you suffer from a past injury? • Do you have pain when doing daily activities? • Are you afraid your pain will get worse if you don’t do anything about it? ONE DAY SPECIAL OFFER On Saturday, June 8th • 10am Free Workshop
We are hosting a FREE Rotator Cuff & Shoulder Pain Workshop at our Johnston clinic, Saturday, June 8th, 10am!
Here’s some of what you’ll learn:
ü The single BIGGEST #1 MISTAKE Rotator Cuff and Shoulder Pain sufferers make which actually stops them from healing ü The 3 MOST COMMON CAUSES of Rotator Cuff and Shoulder Pain ü What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery
If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial) the Rotator Cuff and Shoulder Pain Workshop may be a life changing event for you…
Rotator Cuff and Shoulder Pain can completely ruin your life.
Don’t delay, register today by calling now!
ü It can take your focus away from enjoying your life… like spending time with your children or grandchildren ü It can mess up your work or force you to do a job you don’t want to do ü It can ruin your travel plans
JOHNSTON PHYSICAL THERAPY & SPORTS MEDICINE 5627 NW 86th St #200 Johnston, IA 50131
P: 515-270-0303 F: 515-270-0160 www.johnstonpt.com
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