Newsletter for Manual Edge Physiotherapy
Manual
Monthly
SUMMER DREAMING
There isn’t really anything that compares to a Rocky Mountain summer. Now that we are past the spring time winds, we can truly look forward to the best time of the year. Living in Colorado really pays off for me in the summer and the early fall. This is prime biking, hiking, and doing anything outside season. It does my heart good to see more people hiking and biking every year. Going up into the mountains for these activities is an added blessing. For us long time Colorado dwellers, we know that the weather in the morning is the best for these activities. Blue sky, sunshine, no wind, no storms, less traffic, and cooler temps pave the way for a perfect start to the day. If you do get caught out in the mid-day sun, don’t forget the sunscreen, lots of water, and a hat/helmet. Be careful for what I like to call the “no sweat effect”. Since it is so dry here in Colorado, we often think that since we aren’t sweating much while we work or exercise, we couldn’t be on the road to dehydration. Thanks to our semi-arid climate the sweat evaporates so fast that we don’t get an accumulation of sweat on our skin. Hence the false
sense of security. So sweating is a very poor indicator of getting dehydrated. Drink water constantly and before you get thirsty. Once you’re thirsty you’re already behind. It is amazing how much water I need to drink while I am hiking, biking or working in the yard. If you are working or exercising intensely in the mid- day sun, be careful not to throw off your electrolyte balance by drinking so much water that it dilutes your blood mineral levels. The answer isn’t to stop drinking so much water, rather supplement the water with an electrolyte drink or powder that contains sodium and potassium. Trust me, a bottle of Gatorade is much less expensive than a trip to the emergency room…….more on that later!
Tim Bonack
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Manual
Monthly
ARE DA I LY ACHE S AND PA I NS HOLD I NG YOU BACK ? LOOK NO FUR THER FOR REL I EF
How do you feel when you wake up in the morning? Does your body feel stiff, like a brick that’s been plastered to your bed? Is it difficult to move your arms, legs, back, etc., without feeling achy, sore, or even painful? Does it feel as if your body is moving in slow motion, your discomfort holding you back? Your body was made to move. Prolonged periods of inactivity can cause muscles and joints to constrict, resulting in pain or achiness - that’s why the mornings are typically the hardest for people experiencing these symptoms. However, the way that you live your daily life can also be a factor in daily aches and pains. Your body relies on certain physical responses to movement, such as posture, coordination, strength, blood pressure, etc. Everything you do has an impact on the way your body responds. If you live an inactive or unhealthy lifestyle, aches are certainly common. Conversely, if you have sustained an injury or strain from an overly-active lifestyle, aches will also be common. Whatever the case may be, physical therapists are here to help. Their sole focus is helping you achieve your highest level of comfort. If you are experiencing daily aches and pains that you just can’t seem to shake, give our office a call today. Why am I so achy? Overexertion is a common reason for achiness or pain. Let’s say you decide to start up a new physical routine. You’ve never been much of a runner, but you want to get into it. So, the first day you run, you push yourself to a mile.
You didn’t think it sounded like too much, but your body wasn’t used to it. Your legs were overworked, and the tissues in your muscles got irritated, causing inflammation. Therefore, you wake up the next morning with sore legs. This is what happens when any part of your body is overworked. You may not notice it during the day while you’re moving, but inflammation can thicken overnight during inactivity, causing tissues to become inelastic. This can cause stiffness or pain in the morning, typically easing as you move throughout the day. However, the cause for stiffness isn’t always as cut and dry as, “I did an exercise I wasn’t used to so now I’m sore.” Sometimes it’s difficult to pinpoint the cause of your discomfort. That’s why it’s important to consult a physical therapist if your aches and pains persist. How physical therapy will help A consultation with a physical therapist will allow you to address the issues that you’re facing. It is always better to figure out the cause of your pain early on, rather than waiting until it gets worse. The earlier you make an appointment, the easier the treatment will be. Your physical therapist will give you a muscle and joint evaluation to discover problem areas and determine exactly what may be causing your aches and pains. From there, they will create a personalized treatment plan for you that will help alleviate your aches. They are dedicated to your progress and genuinely want to see you feel better - so why wait? Say goodbye to your daily aches and pains with physical therapy today!
Call Today 719-694-8342
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SIMPLE TIPS TO EASE YOUR ACHES AND PAINS
Sleep! - This is probably the easiest step you can take to relieve common aches. Your body chemistry is delicate, and not getting enough sleep can affect that. This prevents your muscles and tissues from functioning as they normally would, resulting in stiffness, soreness, or achiness. Stay hydrated - Drinking water is an important part of living a healthy, pain-free life. When you are dehydrated, your tissues become drier, which slows down normal chemical processes in your body. Your body is 70% water and your muscles are 80% water. When you don’t drink enough water, your body can become achy due to dryness. In order to stay hydrated, you should drink 1/2 your body weight in ounces every day. Maintain a healthy diet of fruits and vegetables - Fruits and vegetables with bright colors often have a higher concentration of antioxidants and vitamins. By keeping these a consistent part of your diet, you can better assist your body in both repairing itself from pain or injury, as well as providing a preventative. Fruits and vegetables help your body in maintaining its normal functions. Exercise regularly - Exercise allows your body to efficiently pump blood around your body. When you exercise on a consistent basis, muscles and joints remain warm, lowering the possibility of them becoming tight.
Keep a good posture - Slouching causes stress on the shoulders and neck, which can cause pain or achiness. If you sit at a desk or computer, it is important to get up every 30 minutes for a few seconds to stretch. Moving around or simply standing up after a while is a great way to maintain a good posture, even if you don’t have a very active day. Get a physical therapy consultation - If your aches and pains are persistent and aren’t going away despite your best efforts, it may be time to consult a physical therapist. They will help you determine the best course of action for your specific needs.
OUR POLICY ON CORONAVIRUS
EXERCISE ESSENTIAL
Manual Edge is committed to the health and wellbeing of you and your family. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after every session we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. To do your part to prevent the spread of this contagious disease, we ask parents that if you are demonstrating symptoms of coronavirus— coughing, sneezing or fever—to please stay home. Additionally, if you or your family has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take the necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support. Our clinic features individual treatment rooms that are cleaned after each session for maximum safety.
Relieves Neck & Shoulder Pain
www.simpleset.net
FOUR POINT + ARM RAISE Start on hands and knees, hips and shoulders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. 8-10 times on both arms.
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LASER THERAPY
STAFF SPOTLIGHTS
Denise - Front Office Admin
Manual Edge Physiotherapy offers the latest tools in rehabilitation, including Laser Therapy! To learn more about how Laser Therapy can help you, visit our website to learn more!
Denise Grew up inWest Virginia andmoved to Colorado in 2011. Denise is our Front Office Administrator and has 9 years of rehabilitation experience. In her free time she enjoys spending time with her family and her son Joe. Denise enjoys writing and has had some of her works published.
Call the clinic to schedule your laser therapy treatment today and your first treatment is FREE!
HEALTHY RECIPE GLUTEN-FREE BREAKFAST HASH
Michelle - Laser Tech
INGREDIENTS: • 5 medium-large potatoes washed and peeled • 1 large white onion chopped • 2 tbsp extra virgin olive oil • 2 green onions trimmed and finely chopped • 4 eggs • 1/4 cup shredded cheddar cheese • salt and pepper to taste • 1/4 tsp paprika
INSTRUCTIONS: Cut potatoes into 1/2 inch wedges. Heat olive oil in a large cast iron skillet or frying pan over medium heat. Cook potatoes for 25 minutes, covered, stirring every 4-5 minutes. Add chopped white onion. Cook for another 5-10 minutes, uncovered, and stirring constantly. When potatoes are crispy and golden brown, add green onions, salt, and pepper. Stir through. With your spatula, make four wells in the potatoes and crack an egg into each one. Sprinkle shredded cheddar all around. Cook until the egg whites are set, or until your liking. Cover pan with lid for poached eggs. Add more olive oil on eggs if desired. Sprinkle eggs with a pinch of paprika seasoning. Serve immediately.
Michelle was born and raised here in Colorado Springs. She just graduated from UCCS with her Bachelor's in Exercise Science and plans on going to PT school next year. Michelle is our Laser Tech at Manual Edge. In her free time she enjoys working out and getting outdoors. Michelle plans on living somewhere with a beach in the future.
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