Orthosports: Living Life Without Back Pain

Health &Wellness The Newsletter About Your Health And Caring For Your Body


On June 16th the LaSalle Vineyard and Community Garden (managed by PTA Jelani Greene and his family’s local church, the Vineyard Church) hosted its first annual 5k and 10k along the LaSalleWaterfront in Niagara Falls. There were over 130 participants involved in the run. The after party was located at the garden where there are 50-60 raised cedar beds that offer an abundance of organic vegetables to the LaSalle Community during the growing season.

The garden is always open and available to everyone. We suggest that people “come as they are”That they would take what they can use, share with a neighbor, and help someone in need. The garden also grows grapes that are used tomake wine and is now growing hops to donate to a local brewery. Follow the garden on Facebook at “LaSalle Vineyard and Community Garden”, to learn more!

Health & Wellness The Newsletter About Your Health And Caring For Your Body

“It’s Time to Say Goodbye to Back Pain, Forever!” LIVING LIFE WITHOUT BACK PAIN


• Understanding The Why & How Of Back Pain • Relieve Back Pain In Minutes • Patient Success Spotlights

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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. 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 forseveral reasons.Tostart, theworld 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 and carpools and work schedules to keep up with, there needs to be an alternate solution to dealing with back pain that doesn’t require you to completely remove yourself from your responsibilities. What’s more, recent research indicates that resting may not actually be the ideal solution for long-term back care. Spending too much time on the couch or off your feet can cause the back muscles to


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weaken and can even weaken bone strength. This could 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. Physical Therapy for Back Pain While restand relaxationcanhelpyouovercome 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.

Call the clinic nearest you to schedule an appointment today! Amherst: (716) 839-3705 Clarence: (716) 634-1578



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 that can develop. Sprains and strains are common, but so are issues with the vertebrae, 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. Aerobic activity and strength training exercises actually make it possible to reduce your 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

Workou HALF t Time!

UNDERWATER TREADMILL SYST HYDROTHERAPY & FITNESS and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you 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 couch and push yourself to reach new goals. Working with a licensed and experienced 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.

Call us today at Amherst: (716) 839-3705 or Clarence: (716) 634-1578 to schedule an appointment!


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Hudson Aquatic Systems developed AquaFit and AquaFit Plus for multiple industries. The exercise chamber gives additional privacy, and the larger track and adjustable touchscreen allow for customizable fitness needs. The AquaFit and AquaFit Plus are exceptional tools that utilize the benefits of exercising in water offering lower impact with higher outcomes in half the time of land based workouts. CALL TODAY TO SCHEDULE YOUR APPOINTMENT!


Patient Success Spotlights

“I had successful back surgery earlier this year. My surgeon referred me to Orthosports PhysicalTherapy. I have received excellent care from two great PTs, Kelly Maine and Peter Young. I was very stiff with very limited range of motion. I also realized how weak I was, but they have helped to feel so much better. I am beginning to feel like normal. I am very pleased with their help and recommend them highly.” - Dave B. I am beginning to feel like normal! FOLLOW & REVIEW US! M ELLNESS www.simpleset.net LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Perform this 10-15 times in each direction. Strengthens Lower Back Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

I am much stronger!


“I started physical therapy on my left shoulder, which was fractured when I fell during my morning jog. I was in a lot of pain and had very limited mobility preventing me from doing normal, daily tasks and self-care. After several weeks of physical therapy, I ammuch stronger, pain-free, and can now do things I used to do. I highly recommend Orthosports Physical Therapy.” - Marie M.



At Orthosports, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.

It’s time to get Orthosports if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program



Running puts a high level of repetitive stress on the back, and for those with lower back problems it is particularly important to take measures to reduce the strain on the lower back. In general, the following tips are advisable for runners, especially for those who are susceptible to low back pain or leg pain/sciatica: • Do a thorough warm-up prior to beginning a run • Stretch the hamstrings (the large muscles in the back of the thigh) twice daily to minimize stress across the low back • Muscle strengthening or strength training are also important, particularly with the core muscles of the back • Cross training is useful, so as not to get into an overuse syndrome • Wear comfortable, supportive shoes • Try to run on a forgiving surface if possible, such as a rubber track, and try to avoid running on cement It is important thatbackpainpatients takenoteofanybacksymptoms that perhaps are being exacerbated by a particular activity. If running consistently brings on back pain or leg pain symptoms, an evaluation withaphysical therapistspecializing inbackpainandrunninganalysis can be useful to determine the source of that pain. Again, muscular sprains and strains tend to be short-lived and respond well to self-care measures, such as heat and stretching. If the pain does not respond to these measures, there may be a more structural problem that requires physical therapy treatment. Get back to your morning run without fear of pain! Contact us today to discover how we can help!

AMHERST (716) 839-3705

CLARENCE (716) 634-1578


ARE YOUR FEET CAUSING YOUR BACK PAIN? When your foot hits the ground, your whole body feels the effect.  Imagine in your car if your shock absorbers were worn out. You would feel every bump and jolt from the road. Your feet and legs are much the same way. The greater the impact of your step, the more impact it has on your body. Sometimes our legs are not quite the same length due to joint replacements or arthritic conditions in the ankle, knee, or hip. Even small differences may cause back or leg pain. A small heel lift can often change symptoms dramatically. Many times tightness in the ankle can also contribute to back pain. When the ankle joint is tight, this essentially makes that leg “longer” which can cause the spine to curve slightly and result in back and leg pain.

Your feetand legsneed tobeable tosupport the restofyourbodyduringwalking tasks. We will evaluate your leg and foot strength and mobility and focus on improving the muscles that are weak and stretching those that are tight. This in turn will allow you to walk with better form and help to eliminate back pain. If we find that you need some type of modification to your shoes or inserts we will make those recommendations as well. We want to look at everything that can be contributing to your back pain, not just your back.This can be done under the guidance and expertise of our physical therapists at Orthosports.

Have you been struggling with tackling everyday activities due to back pain?

Call us today at Amherst: (716) 839-3705 or Clarence: (716) 634-1578 to schedule an appointment with one of our physical therapists. We’ll guide you to a new and pain-free lifestyle with exercises and movements catered to your pain level.

“Enjoy A Healthy Recipe!” GRILLED SHRIMP TACOSWITH SRIRACHA SLAW Ingredients • 1/4 c. extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt • Freshly ground black pepper • 1 lb. large shrimp, peeled and deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas Directions

In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.


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