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.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
FEEL BETTER This Year & Avoid Aches and Pains
INSIDE: • Keep Moving this New Year, Pain- Free • Helping Aches & Pains
• Relieve Hip Pain In Minutes • Patient Success Spotlight • Healthy Recipe
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Keep Moving This New Year, Pain-Free
Helping Aches & Pains Everyone develops aches and pains from time to time. After a long day out in the sun,orafteranafternoonof trying tokeepupwithhouseholdchores,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 thatcanalleviateyourachesandpains,helping to reduce theseverity 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 you can do from home that can reduce your daily pain:
1. Usehotandcold therapyappropriately to reduce inflammation.Afteragood workoutoradayofdoingchoresout in theyard,yourmuscleswill likely feel sore. Apply ice directly to the area that hurts on and off for 20 minutes at a timeduring thefirst24-72hoursafter thepaindevelops.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, youareable to trainyourmuscles formoremovement,and thereby reduce aches and pains. (Continued inside)
www.cprnj.com
Helping Aches & Pains (Continued)
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 to cause a burning sensation. More movement will push that acid out, helping you experience relief. Over time, your muscles will develop increased elasticity, and the burning won’t be as 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.
(Continued from outside) 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 become severe or chronic, it is important 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.
If you’re concerned about your aches and pains, call Complete Physical Rehabilitation.
www.cprnj.com
Leftover Turkey Salad Eating Right Never Tasted So Good!
INGREDIENTS • 1 cup leftover bread stuffing • 4 tbsp extra-virgin olive oil • ¼ cup leftover cranberry sauce • 1 tbsp cider vinegar • 1 tsp grated orange zest
• ¼ tsp salt • ¼ tsp ground pepper • 8 cups mixed salad greens • 2¼ cups chopped leftover turkey • 1 cup leftover roasted vegetables • 3 tbsp dried cranberries
DIRECTIONS Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add stuffing and cook, stirring, until crisp, 8 to 11 minutes. Set aside. Whisk cranberry sauce, remaining 3 tablespoons oil, vinegar, orange zest, salt and pepper together in a large bowl. Add greens, turkey and roasted vegetables; toss to coat. Sprinkle with the stuffing croutons and dried cranberries.
CALL TODAY!
ELIZABETH (908) 527-6001
JERSEY CITY (201) 433-6001
Attention Pain Sufferers!
Patient Success Spotlight
I’m now able to return to the gym and get back to lifting weights with no issues!
Do You Know Someone Who Is Suffering From Pain?
• Decrease their pain • Increase their strength • Increase their activity level We can help:
• Increase their flexibility • Improve their health • Get back to living
Share This Coupon With A Friend Or Family Member FREE PAIN RELIEF SCREENING CARE TO SHARE Print sudoku http://1sudoku.com
1 3 8 “I came to physical therapy for neck, shoulder and back pain. The pain made it hard to concentrate at work and in general during my everyday life. The consistent pain also prevented me from lifting weights, something that I’ve been doing for most of my life. I’m happy to say that, after physical therapy, I’m now able to return to the gym and get back to lifting weights with no issues! I was very happy with the personalized treatment at the facility and the extensive knowledge displayed by the physical therapists. Thank you so much!” - Andrew Madans 4 5 8 5 1 3
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Expiration Date: 2/28/2019 9 3 6 6 4 7 5 2
ELIZABETH (908) 527-6001
JERSEY CITY (201) 433-6001
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Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain. n° 225878 - LevelMedium
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HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. Repeat 6 times on each side. 2 4 6 1 7
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3 7 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. 9
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