Blue Sky PT. No Time For Aches & Pains

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A L S O I N S I D E : How To Deal With Aches & Pains • Why Physical Therapy For Aches & Pains? Patient Success Story • Service Spotlight • Healthy Recipe Physical Therapy Has Your Back! No Time For Aches & Pains?

No Time For Aches & Pains? Physical Therapy Has Your Back!

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. 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 to help reduce the severity 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 that you can do at home that can reduce your daily pain: 1. Use hot and cold therapy appropriately to reduce inflammation. After a good workout or a day of doing chores out in the yard, your muscles will likely feel sore. Apply ice

directly to the area that hurts 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 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.

Call Blue Sky Physical Therapy at 303.388.1537 or visit to schedule your appointment today!

Why Physical Therapy for Aches &Pains?

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.

Call Blue Sky Physical Therapy at 303.388.1537 or visit to schedule your appointment!

Your Care Could Be Covered!

Exercise Essentials

Do you have low back pain and United Health Care? You may be eligible for their Pain Management Program! First 3 visits covered at 100%! Call your insurance today to find out!

Exercises copyrightof

SIDE-LYING CORE ACTIVATED LEG CIRCLES Lie on your side with bottom leg bent and top one straight. Hand flat on floor in front, near your chest. Tighten your lower abdominals to keep your trunkstill.Lengthen the top leg long.Point the toesof the top legandslowly make small circles first clockwise, then counterclockwise keeping the knee straightahead.Makesure tokeepyourpelvisstill.Repeat6-10onbothsides.


Patient Success Stories!

3 Simple Tips For Spring Allergy Relief!

Natalie Orman, PT, DPT, received her combination degree of Doctor of Physical Therapy and Bachelor of Health Science at SUNY Downstate in Brooklyn, NY in May 2010. She has been privileged to work in several areas of the field including inpatient, inpatient rehab for total hip and knee replacements, home health and PRN for SNF, neuro-inpatient and outpatient facilities in New York and Colorado. This wide variety has given Natalie a greater appreciation of the depth and breadth that physical therapists provide for society as a whole. She is level 1 certified to do Functional Dry Needling through “This is the best physical therapy shop around. Karen is my go-to therapist, and she always listens closely, evaluates carefully, and comes up with the solution for whatever my current issues might be. I've been a patient of this practice since the day they opened their doors 10+ years ago, for a wide variety of issues, and I highly recommend them. I'veseenotherphysical therapistsduring this time (asreferredbydoctorsorcovered in-networkbymy insurance)and find that I always end up coming back to Blue Sky. The therapists herehavealways foundaway togetmewholeagain–mostrecently, addressingaback issue thatwas threatening toruina long-planned vacation. Just a single session with Karen had me in great shape– and that was after I had tried a chiropractor, massage, and another in-network PT. I will always start with Blue Sky in the future!” - Judy H.

1. Limit your time outdoors. Each spring, trees release billions of tiny pollen grains into the air. When you breathe them into your nose and lungs, they can trigger an allergic reaction. Staying inside can help, especially on windy days and during the early morning hours, when pollen counts are highest. 2. Get natural relief. Some herbal remedies may help stave off allergy symptoms. More research is needed, but an extract from a shrub called butterbur shows promise. Biminne, a Chinese herbal formula with ingredients like ginkgo biloba and Chinese skullcap, may also help. One study found that people who took biminne five times a day for 12 weeks still felt the benefits a year later. 3. Tweak your home. Simple changes make a difference. Shut all windows to keep out pollen. Use an air conditioner to cool your home instead of a fan, which draws in air from outside. Take off your shoes at the door and ask guests to do the same. That keeps allergens outside. Finally, don’t allow guests, or yourself, to smoke inside the home. It can make allergy symptoms worse. If you or someone you live with smokes, now is a good time to quit. Introducing Our New Referral Program! If you refer one person: $5.00 GIFT CERTIFICATE to be used towards one of our cash pay services. If you refer two people: $10.00 GIFT CERTIFICATE to be used towards one of our cash pay services. If you refer three people: 50% OFF one of our cash pay services. *Cash pay services include: a massage, a private Pilates session, a personal training session, or a private yoga session.

Staff Spotlight Meet Our Newest PT!

Kinetacore since 2018. Natalie is interested in being a consultant to assist patients in recognizing their own body mechanics and becoming more body aware while they heal through exercise and some manual techniques. She is interested in assisting patients with healing so they can return to their preferred activities that bring them joy! When Natalie is not working, she loves to spend time with her husband and children or pursuing rowing in Master’s regattas around the country.

Healthy Recipe Slow Cooker Ginger Coconut Chicken

• 4 cloves garlic peeled • 2-in cube ginger (about 30 grams), roughly chopped • 1 small sweet onion peeled, quartered • 1 tbsp olive oil

• 2 tbsp butter • 2.5 lbs boneless,

Spice Blend • 1/2 tsp ground pepper • 1 tsp ground cumin • 1 tsp ground coriander • 1 1/2 tsp ground tumeric • 1 tsp salt

skinless chicken thighs • 2 cans coconut milk • 2 tbsp cornstarch • 1 can baby corn cobs • 1 cup 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 vegetables of your choice. Cook for another 1/2 hour or until the chicken is cooked and the vegetables are hot.

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