Health &Wellness The Newsletter About Your Health And Caring For Your Body
AVOID ACHES & PAINS IN THE GARDEN THIS SPRING Common gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints. This is especially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening.
These tips can help prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up. • Change positions frequently to avoid stiffness or cramping. • Make use of a garden cart or wheelbarrow to move heavy planting materials or tools.Be sure to keep your back straight while using a wheelbarrow. • If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling. • If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. • Avoid bending your wrist upwards when pulling things or using gardening tools.Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back,a short walk and light stretching, similar to stretches done before starting.
Inside: • Bend on One Knee, Do You Feel Pain?
• FREE Back Pain Analysis
• Relieve Leg Pain In Minutes
• Patient Success Spotlight
Author: Andrea Avruskin PT, DPT
Health & Wellness The Newsletter About Your Health And Caring For Your Body
BACKPAIN&DIFFICULTYWALKING “Did You Know You Can Walk Away Back Pain?”
Did you know that the way that you walk may be causing your back pain? Many people use mechanically incorrect movements while walking that cause long term wear and tear on their bodies. South Toledo Physical Therapy‘s experts are trained in treating walking disorders and will help teach you corrective walking techniques. By changing the way you walk, it is possible to eliminate and prevent back or any other types of lower extremity pain. On a daily basis, you walk more than any other physical activity and your gait has a large impact on your overall physical abilities. We can help you discover if something with the way you walk may be the reason that you are having pain. You walk over a million steps in a year Your gait involves many body structures all interacting together to produce your walking style. It is as natural as breathing, and if any of your six (two ankle, twoknee, twohip)weight-bearing jointsarenot incorrectalignment, you may be at risk for structural pain. One minor walking error repeated millions of times can do an incredible amount of damage to your back, muscles,nervesand joints.Thiscanalsoeventuallycausepainandarthritis. In addition to improper gait, another major cause of back pain is poor core strength -- specifically, weakness in the abdominal muscles. A person’s pelvis is held in place by numerous muscles, including the abdominals, hamstrings, gluteals, and hip flexors. An imbalance or weakness in these muscles can lead to pelvic misalignment, causing the pelvis to tilt forward or backward. A forward tilt of the pelvis leads to a sway back which can change the way a person walks.
In addition to abdominal weakness, a lack of strength in the gluteals and hamstrings can lead to forward pelvic tilt. While the abdominals stabilize the pelvis by pulling upward on the front, the gluteals and hamstrings offer stability by pulling down on the rear of the pelvis. Exercises must be completed to strengthen both the abdominals and gluteals. In general, an extensive walking program provides the gluteals with a very solid workout if the individual is walking with correct gait.
Patient Success Spotlight
“I would like to thank the staff at South Toledo Physical Therapy for helping me get my balance back. I was falling often and had to start using a walker, which I really did not like. After 4 weeks, I no longer needed the walker, and no longer had a fear of falling. I feel like I got my life back!” -John W. I feel like I got my life back!
Bend On One Knee... Do You Feel Any Pain?
Problems with walking increase as we age and are a leading cause of falls and disability in older adults. At least 20% of adults over 65 have problems with walking. This increases to 50% in adults 85 years old and older. Most of these problems with walking are associated with other underlying issues. 9 Things That Stifle Your Stride Problems with walking are not a direct consequence of getting older. Rather, they are the effects of other conditions that become more common and severe with age. Common risk factors for severe problems with walking include advanced age (older than 85) and multiple chronic disease conditions such as heart disease, arthritis, dementia, stroke, hip fracture, or cancer. Common conditions that contribute to walking problems include
the following: 1. Back pain 2. Joint pain and arthritis 3. Diseases of the muscles or bones 4. Poor fitness 5. Problems after orthopedic surgery or stroke 6. Low blood pressure and heart disease 7. Parkinson’s disease 8. Vision or balance problems 9. Fear of falling
Healthy Recipe: LEMON CHICKEN
Ingredients • 4 boneless chicken breasts, (1-1¼ pounds) Salt & freshly ground pepper, to taste • 3 tsp extra-virgin olive oil, or canola oil, divided • 3 cloves garlic, minced
• 1 cup reduced-sodium chicken broth • 2 teaspoons flour • 2 tablespoons chopped fresh dill, divided • 1 tablespoon lemon juice
Directions 1. Season chicken breasts on both sides with salt and pepper. Heat 1½ teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil. 2. Reduce heat to medium. Add the remaining 1½ teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes. 3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.
Refer A Friend
• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art Facility Features of Physical Therapy: DO YOU HAVE BACK PAIN?
Mention This Coupon To Receive A FREE Back Pain ANALYSIS
Do You Have Friends Or Family Unable To Do The Following:
Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle If you know someone suffering with aches and pains, give the gift of health! Refer a friend or family member and receive a $35 dollar Visa gift card! Just pass along this newsletter and have them call us directly to schedule an appointment. When they call have themmention your name to receive your gift card. www.southtoledopt.com
Call Today! 419-380-9316
Relieve Leg Pain In Minutes Try these stretches if you are experiencing leg pain.
Print sudoku http://1sudoku.com
HAMSTRING STRETCH Stand with one leg on a medium sized stool as shown. Keeping your back straight, slowly lean forwards from the hips
8 9 5
Helps Relieve Leg Pain
3 6 1 2 5
7 3 6
n° 417764 - Level Expert
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