AdvantagePT: Living Life Without Back Pain

NEWSLETTER

A LIFE FREE OF BACK PAIN ISWITHIN YOUR GRASP

We Can Help!

What We’re Doing to Keep Advantage PT a Safe Place for Your Physical Therapy. DETAILS INSIDE

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www.AdvantageSportsTherapy.com

NEWSLETTER March 2020

INSIDE: What We’re Doing to Keep Advantage PT a Safe Place for Your Physical Therapy.

Living Life Without Back Pain For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists. termrestcausesmoreharmthanhelp. Spending toomuch time on the couch or off your feet can cause the back muscles to weaken and can even weakenbonestrength.Thiscould lead to more long-term issues with back pain — not fewer. Exercise, in general, is shown to increase strength and flexibility, supporting healthy muscles and bones, and therefore supporting ideal back health.

In ages past, back pain was difficult to treat. If you experienced back pain, whether as a result of a work injury, trip-and-fall accident, or even just as a result of aging, the answer was almost always the same: head home, take a long rest, and give your back time to heal. This isn’t the way that things go anymore, and for several reasons. To start, the world isn’t as forgiving. Heading home and taking a long rest until your back is healed may work for some, but not for most. With deadlines, carpools, and work schedules tokeepupwith, thereneeds to be an alternate solution to dealing with back pain that doesn’t require you to completely remove yourself from your responsibilities. Research indicates that education and exercise are the most effective interventions for back pain while long-

Understanding The Why & How of Back Pain

Physical Therapy for Back Pain. While rest and relaxation can help you overcome the immediate pain of a back injury, and may even be recommended by your physician in the early days following an injury, it is not a long-term solution. Physical therapy offers a long-term solution to back pain by using targeted exercises that focus on the cause of the pain. Through a combination of strength and flexibility training that focuses on muscle development and joint movement, physical therapy can address the underlying cause of the pain and significantly improve your quality of life.

www.AdvantageSportsTherapy.com

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22717 SE 29th Street Ste D10 Sammamish, WA 98075 Phone (425) 883-9631 Fax (425) 250-0575

7525 166th Ave NE Ste D225 Redmond, WA 98052 Phone (425) 883-9630 Fax (425) 250-0575

PELVIC TILT While lying on your back, use your stomach muscles to press your back into the floor.. Hold for 20 seconds. Upper Body Stretching

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Exercises copyright of Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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Understanding The Why & How of Back Pain

DEEP TISSUE LASER THERAPY We Are Proud To Offer

There are a lot of different reasons that back pain can develop. Even when you break down injuries, whether from overuse or athletic pursuits, there are different problems thatcandevelop.Sprainsandstrainsarecommon,butsoare issueswith thevertebrae, blood flow, and even concerns regarding the spinal nerves. You might be amazed to discover the different factors that could be influencing your back health. Such as: • Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts. • The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels. • Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed. Aerobicactivityandstrength trainingexercisesactuallymake itpossible to reduceyour risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. How Physical Therapy Helps. Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at leastnotsoeasily. It takes timeandeffort,andwhenbackpain isobstructingyou from getting started, it requires help. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couchandpushyourself to reachnewgoals.Workingwitha licensedandexperienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps. For more information about overcoming back pain, contact us. MEDICAL NIGHT WEDNESDAY, APRIL 1ST AT 6:30 Kelsi Taylor PT, DPT will be fielding questions at the Medical Night hosted by Super Jock N Jill at 6:30-7:30pm on Wednesday, April 1st. Come join us at Super Jock ‘n Jill for Medical night at the Redmond location on Wednesday, April 1st at 6:30 pm for walking and running assessments, shoe advice, and injury prevention and treatment option advice. We hope you take advantage of this opportunity!

Lasertherapyusesaprocesscalledphotobiomodulation. Unlike medications, laser therapy reduces pain without undesirablesideeffects. It isalso important topointout that patients report long-lasting pain relief. While the number of treatments required may vary depending on the acuity of the condition, many patients experience lasting relief after only a couple treatments. With LightForce lasers, treatments are quick, usually 5-12 minutes depending on the size, depth, and acuteness of the condition being treated.

RELIEF FOR:

Back Pain Neck Pain Shoulder Pain

Foot Pain Knee Pain Post Surgery

7525 166th Ave NE Ste D225 Redmond,WA 98052 Phone (425) 883-9630 Fax (425) 250-0575 22717SE 29th Street Suite D100 Sammamish,WA 98075 Phone (425) 883-9631 Fax (425) 250-0575

www.AdvantageSportsTherapy.com

Roasted Cauliflower Chickpea Soup Recipe

COVID-19 & WORKING FROM HOME

INGREDIENTS • 1 cauliflower head, cut into florets • 1 (15 oz) can chickpeas • 5 garlic cloves, peeled • 4 tbsp extra-virgin olive oil • 1 tsp ground cumin • 1/2 tsp salt • 1/8 tsp paprika • 2 medium Yukon gold potatoes, peeled & cubed • 1/4 tsp black pepper • 4 cups vegetable broth • 1 cup water • 1/2 cup heavy cream

Over the past month, many of us have been home either working remotely or just waiting for everything to settle out. While this has helped prevent the spread of the Coronavirus, it can also lead to a decrease in physical activity. When you don’t participate in frequent physical activity, your muscles begin to weaken and over time, joints can become stiff, and your circulation and lymphatic systems can slow down. Lack of movement andpoorpostureare thecausesofseveral typesofpain, including lower back pain, neck pain, hip pain, knee pain, shoulder pain, and headaches. There isone fundamental ruleof thehumanbody: itwasmade tomove! Here are some easy, pain-relieving and energy-boosting steps you can take while at home to ensure you don’t slip into being too sedentary: 1. Get up from your chair every 20 minutes and walk around, even if it is just for a few seconds. 2. Walk or exercise at least 30 minutes every day. 3. Drink plenty of water. 4. Stretch your legs, hips, spine, and neck for 10 minutes every day. 5. Make sure you are sitting properly at your desk or computer and that your keyboard and monitor are at the correct height. 6.Take frequentbreaks forbreathingexercises. Inhaleandexhaledeeply. 7. Stretch your arms overhead frequently throughout the day. 8. Do strengthening exercises 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to perform at its optimal levels.”

For Garnish • Reserved roasted cauliflower mix

• Red pepper flakes • Fresh thyme leaves • Heavy cream

DIRECTIONS Pre-heatyourovento400degrees.Onabakingsheet,tosscauliflower florets, chickpeas and garlic cloves with 3 tbsp of olive oil and cumin, salt and paprika. Roast in the oven for 30 min, stirring once half way through. Remove from oven and set aside. Reserve about 1/2 cup for the garnish. Meanwhile, heat 1 tbsp of olive oil in large pot over medium heat. Add cubed potatoes and black pepper. Cook for 2 min, stirring frequently. Add vegetable broth and water and increase heat to bring mixture to a boil. Once boiling, turn heat down to simmer for about 15-20 min until potatoes are very soft. Remove pot from the heat and stir in roasted cauliflower mix. Puree the soup using an immersion blender, food processor, or blender, working in batches if necessary. Return pureed soup to the stovetop and gently re-warm it. Stir in heavy cream. Season to taste with salt and pepper. Garnish with reserved roasted cauliflower mix, red pepper flakes, fresh thyme leaves and drizzle of heavy cream.

What We’re Doing to Keep Advantage PT a Safe Place for Your Physical Therapy.

in private treatment rooms and are spacing out treatments that occur in the Gyms 5. We are requiring clients to call and cancel appointments if ill and waiving all cancellation fees for illness. 6. We are requiring staff to stay home if they are ill or have any risk factors for carrying Covid-19

1. We wipe the table and change all linens that have been contacted between each client visit. 2. We immediately wipe down door knobs, chair arms, and any other surface that has been touched or used during a treatment 3. We deep clean surfaces daily 4. We continue to provide the vast majority of our treatments

Our Specialties

• Running & Gait Analysis • Custom Orthotic Fitting (At Redmond) • Certified Astym Specialties in Sammamish

• The Mulligan Technique • Advanced Manual Therapy Technology • Kineseotaping

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