PhysioWorks. Helping Aches & Pains

Physical Therapy N E W S L E T T E R

HELPING WITH ACHES & PAINS AYUDA CON DOLORES Y MOLESTIAS

Aches + Pains How can physical therapy help?

Exercise Essentials Try this exercise to relieve your leg pain

Boost Immunity! Bpoost your immunity with this healthy soup recipe!

N E W S L E T T E R

HELPING ACHES & PAINS 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. AYUDA CON DOLORES Y MOLEST I AS Todos sufren de dolores y molestias de vez en cuando. Después de un largo día bajo el sol, o después de una tarde tratando de ponerse aldíacon lastareasdelhogar,aveces lasactividadesqueesperamos que nuestros cuerpos realicen pueden causarnos estragos.

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 & 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. Suffering from aches and pains? Call 253.850.9780 to schedule a consultation with your physical therapist at Physioworks today!

Ya sea un dolor persistente en su espalda, pies que se sienten hinchadosycansadosdespuésdeun largodíacon loszapatospuestos, o un calambre en el cuello que simplemente no quiere desaparece, lidiar con dolores puede realmente afectar su sensación general de bienestar. Si preguntara, se sorprendería al ver cuántas personas están luchando con dolores y molestias, al igual que usted. Lo que puedesorprenderloaúnmásessabercuántagenteestáenfrentando esos dolores sin hacer nada productivo al respecto. Cómo lidiar con dolores y molestias Los medicamentos analgésicos pueden reducir la intensidad de los doloresporuntiempo,peronohacennadapararesolverelproblema. Hay cosas que puede hacer en casa para aliviar sus dolores, con lo cualpuedereducir lagravedaddesumalestara lavezquedisminuye la probabilidad de que el dolor regrese.

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D E A L I NG W I T H ACH E S & PA I NS

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. Why use 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 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.

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. Afteragoodworkoutoradayofdoingchoresout intheyard,your muscleswill likely feelsore.Apply icedirectlytotheareathathurts 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

Suffering from aches and pains? Call 253.850.9780 to schedule a consultation with your physical therapist at Physioworks today!

YOUR HEALTH IN MIND!

EXERCISE ESSENTIALS Perform This Exercise To Relieve Leg Pain In Minutes!

Your health is important to us and so is protecting you, ourselves, and the community at large. In response to the COVID-19 pandemic, we are offering Telehealth services as a treatment option in order to minimize the spread of the virus and keep everyone safe. While our office will stay open for initial evaluations, regular Physical Therapy and Occupational visits will have the option to go through live video meetings. These 30-minute visits will be available in both English and Spanish. Within the clinic, we are creating Zones Of Treatment (ZOT) that will follow the social distancing guidelines. Our doors will be open for full rehabilitation services Monday, March 30th . For more information, feel free to call us at 253.850.9780. Everyone stay safe and stay healthy.

PERONEAL NERVE SLIDER Lay on your back with your leg elevated and one knee at a 90º angle. Slowly straighten your knee while simultaneously bending your foot up. Bend your knee back down, while also pumping your ankle downward and inward as if pressing the brake in a car. Repeat 6-10 times on each leg.

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C ÓMO L I D I AR C ON DO L O R E S Y MO L E S T I AS

En vez de solamente quejarse de esos dolores, puede comenzar a hacer algo al respecto. Aquí presentamos un breve resumen de las cosas que puede hacer en casa para reducir sus dolores cotidianos: 1. Use terapia de frío y calor de manera apropiada para reducir la inflamación. Después de un buen entrenamiento o un día de hacer laboresenelpatio,esprobablequesusmúsculossesientan adoloridos. Aplique hielo directamente en el área que duele por intervalosde20minutosa lavezdurante lasprimeras24a72horas después de que aparezca el dolor. Después de eso, considere darse un baño con agua tibia, para aliviar aúnmás sus músculos. 2. ¡No subestime el poder del descanso! El rendimiento de su cuerpo depende del sueño al igual que su cerebro. Debe dormir lo suficiente para mantener su nivel de estrés al mínimo, y eso incluye su nivel de estrés físico. Trate de dormir entre 7 y 9 horas todas las noches. Cuanta más actividad tenga, más horas de sueño necesitará. 3. Mantenga su cuerpo en buena forma haciendo ejercicios regularmente. Puede parecer contradictorio reducir el dolor con más movimiento, pero el ejercicio es realmente un buen modo de reducir los dolores. Al hacer ejercicio todos los días, puede entrenarsusmúsculosparaqueadmitan tenermásmovimiento y, de esa manera, puede reducir los dolores y molestias. Mantenerse activo, mantenerse descansado y usar de modo inteligente la terapia de frío y calor crean un triple efecto ideal para el manejo saludable de los dolores, pero no van a resolver los problemas más profundos. Cuando los dolores y molestias

comienzan a hacerse severos o crónicos, es entonces el momento de comunicarse con un profesional para obtener asistencia. La fisioterapia es la mejor manera de reducir dolores y molestias porque incluye una combinación de estrategias activas y pasivas para ayudar a abordar la causa de su dolor. ¿Por qué acudir a la fisioterapia? Hay muchas distintas razones por las que se puede comenzar a sentir dolores. Sentirá dolor muscular cada vez que sus músculos comiencen a expandirse. Para desarrollar más masa muscular, los músculos deben estirarse y puede haber una acumulación de ácido láctico en el revestimiento de los músculos, lo cual provoca una sensación de ardor. Tener más movimiento expulsará ese ácido, y le ayudará a experimentar alivio, y con el tiempo sus músculos desarrollarán una mayor elasticidad y la sensación de ardor no será tan intensa. La acumulación de tensión causada por el estrés o el uso excesivo y el dolor muscular causado por una mala postura también pueden contribuir al dolor regular. Un fisioterapeuta puede realizarle una evaluación integral para ayudar a determinar cuál puede ser la causa principal de sus molestias y dolores. Trabajar con un fisioterapeuta puede ayudarle a desarrollar un nuevo enfoque para manejar sus dolores. Su programa de fisioterapia probablemente incluirá estrategias como la hidroterapia, masajes de tejido profundo, estiramiento guiado y movimientos específicos para ayudarlo a experimentar un alivio continuo de su malestar habitual. Dénos una llamada para que podamos ayudarlo a decir adiós a sus dolores y molestias.

BOOST YOUR IMMUNITY WITH THIS HEALTHY RECIPE!

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Ingredients

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•2 tbsp olive oil •1 lb chicken breast •1 medium onion, diced •3 large carrots, diced •2 celery stalks diced •3 cloves of garlic, diced

•1 medium lemon (zest & juice) •1 handful fresh ginger •2 qt chicken broth •1 can coconut milk (optional)

Instructions

Heat olive oil over medium high heat. Add chicken breast and brown. Then, add onion, garlic, carrots, celery, salt and pepper. Cook for about 5 min, until softened. Add 2 quarts of chicken broth and ginger with the skin on. Bring to a boil, then reduce heat and simmer for 35-45 minutes (the longer you boil ginger the stronger it is). Remove ginger and discard. Remove chicken, then shred and set aside. Add lemon zest and squeeze lemon to taste. Continue to simmer for 15 minutes. Add shredded chicken and (optional) 1 can of coconut milk.

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