Eastside Rehab. Improving Health, Energy, & Fitness

WE CAN HELP YOU REACH YOUR 2020 HEALTH GOALS! A L S O I N S I D E : Treatments To Get You Back In The Game • Patient Success Spotlight Exercise Essentials • Follow Us On Social Media • Healthy Recipe




As one of the few area practices owned and operated by physical therapists, Eastside Sports Rehab is committed to providing you compassionate care focussed on high-quality rehabilitation. Our team of physical therapists has diverse experiences and areas of expertise. We understand that injuries and pain make normal activities challenging and add stress to everyday life. Guided by our core values of integrity, honesty, respect, and courtesy, we work closely with you to help you reach your best possible physical well-being. We strive to empower you to achieve your full potential and maximum functional level in work, sport and life activities. HOW OUR VARIETY OF SPECIALTIES CAN HELP We have four locations convenient to you with a variety of specialties that can helpgetyoubacktoactiveandenjoying lifeagain.Someofourspecialties include: • Orthopedic and Sports • Aquatic Therapy • Back & Neck Rehabilitation • Women’s Health • Lymphedema Therapy • Work Injury Rehabilitation • Balance & Vestibular Rehabilitation • Pediatric Rehabilitation

“Thank you all so much!” “Michael has been absolutely amazing in helping me get my torn ACL ready for ski season! He’s kind, experienced, and I look forward to our appointments. The rest of the staff at Eastside is also great. Thank you all so much!” - Isha M.

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ORTHOPEDIC AND SPORTS An orthopedic injury is any injury that results in damage to the musculoskeletal system (the bones and joints in your body) as a result of some trauma or accident. While many orthopedic injuries are athletic- based, it is possible for them to develop from other causes. If you have undergone surgical repair for an orthopedic injury, don’t hesitate to contact us today to get started on a rehabilitation plan. Your body loses a lot of strength when undergoing a surgical procedure, and rehabilitation treatments are needed in order to help you regain your function. Your post- surgical rehabilitation plan will focus on targeted exercises and stretches that are aimed at helping relieve your pain, improve your strength, and redeem your optimum function in the affected area of your body. We can help make your recovery process as smooth and quick as possible. As the experts in getting athletes of all skill levels back to the sports they love, we can help you heal, rebuild strength and flexibility, and minimize chance of re-injury as well as provide pre- and post-operative rehabilitation. THERAPEUTIC EXERCISE The goal of any exercise program is to leave you feeling healthier and stronger. Therapeutic exercise, prescribed by a physical therapist, has similar goals. It incorporates a wide range of activities that help you regain

If you’re struggling with aches and pains, want to achieve better health and movement, or are seeking to become a more active and stronger you, we can help! Eastside Sports Rehab uses advanced methods and technology, such as injury prevention screening, gait analysis, and mobility evaluation to determine what exercises and therapies would work best for aiding in your physical excellence. We can help make sure you stay on top, avoiding any potential pain or injury. WHEN SHOULD I CONTACT A PHYSICAL THERAPIST? Consulting with a physical therapist can also help you keep your balance and reduce your risk of falling this winter. If you are already at risk of falling, or if you have noticed an instability in your balance lately, Eastside Sports Rehab can help. If at any point you feel as if you may be at risk of falling this winter, don’t hesitate to contact us. We are dedicated to helping our patients live their lives with joy, rather than fear. We want you to be as comfortable as possible as you participate in your winter activities. While we hope there won’t be any issues so you can enjoy the season at its fullest, we are always here to assist you in the event that there are. Our dedicated team will provide you with any help and support you need to take this winter by storm – without the risk of falling!

EXERCISE ESSENTIALS Perform This Exercise To Relieve Back Pain

LOWER TRUNK ROTATION Lie down on your back, bend your knees and drop them to either side andhold fortenseconds.Thisstretch should be felt in the lower back and sometimes in the outer hips as well.




Always consult your physical therapist or physician before starting exercises you areunsure ofdoing.


Do you find that your balance is not what it used to be? Do you find that walking distances becomes tiresome? Are you using an assistive device such as a cane or a walker to get around? Your body’s ability to balance through the vestibular system allows you to walk without problems. What sets us apart from other facilities is our ability to offer both land based and aquatic based training. By utilizing aquatic therapy for balance disorders, you can experience more flexibility and mobility in a safe and secure environment. Balance and vestibular problems including dizziness, unsteadiness, and vertigo severely limit the activity levels of many people. Our highly trained and certified therapists can: • Improve your balance, regardless of age, to help decrease the risk of falling and improve your overall mobility • Treat all four components of balance • Teach proper exercise techniques for use at home to help maintain optimal health Call Eastside Sports Rehab today at 25.576.8180. We can help you get back to doing what you love in 2020.

your strength, flexibility, balance, endurance, and stability. Whether you have been injured, experienced an illness, or are simply noticing you are losing your physical abilities, therapeutic exercise can prevent impairment and disability, while improving your overall fitness. It may seem counterintuitive to exercise when you are in pain. After all, the last thing you want to do when you are uncomfortable is make yourself more uncomfortable. Yet when you treat pain with medication and rest, you are only allowing the supporting muscles to weaken, causing greater pain and less functionality of the area. Your physical therapist is highly qualified to create an effective treatment plan, incorporating therapeutic exercise, that can strengthen weak areas, restore function to healing or surgically repaired joints, and reduce your overall pain levels. Not only can you experience a pain free life, you can do so with greater strength and endurance than before. BALANCE & VESTIBULAR REHABILITATION Physical activities that most of us take for granted are a constant struggle for people with balance disorders. We provide a focused balance-training program for patients recovering from strokes, Parkinson’s disease, and other debilitating conditions.


INGREDIENTS • 4 cloves garlic peeled • 2 inch cube ginger about 30 grams, roughly chopped • 1 small sweet onion peeled, quartered • 1 tbsp olive oil

Spice Blend • 1/2 tsp ground pepper • 1 tsp ground cumin • 1 tsp ground coriander • 1 1/2 tsp ground tumeric • 1 tsp salt • 2 tsp curry powder (optional)

• 2 tbsp butter • 21/2 lbs boneless, skinless chicken thighs cut into four • 2 cans coconut milk not shaken • 2 tbsp cornstarch • 1 can baby corn cobs • 1 cup peas or frozen vegetables

DIRECTIONS Combine spices together and set aside. In a food processor, pulse garlic, ginger and onion until it forms a paste. In a skillet, heat olive oil and melt butter. Add pureed aromatics and stir well. Cook for a few minutes, then add spice blend. Cook for 2-3 minutes, stirring constantly. Move aromatics to one side of the skillet and add chicken pieces. Cook chicken slightly on all sides and thoroughly coat it with the spices. Transfer the skillet ingredients into a slow cooker. Remove the cream from the top of the coconut milk using a soup spoon and set aside. Pour the remaining coconut milk over the chicken until it barely covers it. Drain the corn cobs and chop in half. Add to the slow-cooker. Cook on low for 4 hours. Whisk cornstarch with coconut cream (previously set aside) until smooth and add to the chicken, stirring well. Add frozen peas or other vegetablesofyourchoice.Cook foranother1/2houroruntil thechicken iscookedand thevegetablesarehot. RecipeCourtesyofMelissa@www.blessthismessplease.com

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