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.
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
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INSIDE:
Helping Relieve Your Daily Aches & Pains • 6 Food Choices to Help Ease Arthritis Pain • Level Up Your Mind with Sudoku
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HELPING RELIEVE YOUR DAILY ACHES & PAINS
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HELPING RELIEVE YOUR DAILY ACHES & PAINS
LEVEL UP YOUR MI ND WI TH SUDOKU Object of the Game: Place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once. Benefits of Sudoku: • Improve your memory and stimulate your mind. • Keep your brain active to reduce the effects of Alzheimer’s. • Increase your power of concentration. • Take hold of a sense of accomplishment in finding the solution! 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. 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. 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.
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 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 that can alleviate your aches and pains, helping to 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: doing anything productive about it. How to Deal with Aches and Pains 1. Use hot and cold therapy appropriately to reduce inflammation. After a good workout or a day of doing 9 3 1 6 3 4 1 4 7 5 2 3 8 http://1sudoku.com http://1sudoku.com n° 221183 - Level Medium 7 Print sudoku http://1sudoku.com 4 9 2 7 9 6 1 8 2 1 8 9 3 6 4 5 1 7 2 2 8 6 8 4 6 9 9 1 6 2 2 1 4 3 4 8 5 9 4 6 8 3 8 2 3 n° 29853 - Level Medium
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If you are looking for a natural, easy, and effective way to manage your daily aches and pains, schedule a consultation with Boulet Physical Therapy &Wellness Institute today! Call 337-264-9856 or visit our website at bouletptandwellness.com.
6 FOOD CHOICES TO HELP EASE ARTHRITIS PAIN
1.Broccoli,Brusselssproutsandcabbage. These veggies arepart of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. 2.Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fattyacids,whichhelpfight inflammation. Try adding fish to your diet a couple of timesaweek. If you’renotabigfanoffish, askyour doctor about takinganomega-3 supplement. 3.Garlic. Garlic is a member of the allium family—which also includes onions and
leeks. These items contain a compound called diallyl disulfide thatmay helpwith anumber of diseases—includingarthritis. 4. Tart cherries. Somepeoplewitharthritis havefoundrelief fromproductsmadefrom tart cherries. The ingredient in cherries that helps with joint symptoms is the sameonethatgives this fruit itsredcolor— anthocyanin. 5.Turmeric. One of the best-researched inflammation fighters isn’t a food at all, butaspice. Tumericcontainsacompound calledcurcumin.Thecompoundhasbeen used for centuries in India to ward off inflammatory diseases. You’ll find this yellowspiceinIndiancuisines—particularly curries.
6.Vitamin C. Antioxidants in vitamin Cmay slow the progression of OA. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, we warn you against taking supplements with much higher doses than 65 to 85 milligrams,becauseinlargedosesvitamin C can increase the risk of kidney stones.
BOULETPTANDWELLNESS.COM
OUR SERVICES • Cupping • Dry Needling • Electrical Stimulation • Ergonomic Training • IASTM • Joint Mobilization
NEXT SHOULDER PAIN & ROTATOR CUFFWORKSHOP: SEPTEMBER 15, 6PM Upcoming Workshops: • Shoulder Pain & Rotator Cuff: SEPTEMBER 15, 6PM
• Muscle Energy Techniques • Myofascial Release • Postural Re-Education/ Training • Therapeutic Exercise
If you or someone you know is experiencing rotator cuff or shoulder pain, then this is the event you don’t want to miss! Come learn about the common causes of shoulder pain and what successful natural treatment methods look like without the use of drugs, injections, or surgery. The workshop is FREE to all that attend. Seating is limited, so call to reserve your chair at (337) 264-9856. Only 10 spots available for this workshop.
• Ultrasound • Vestibular Therapy
• Kinesio Taping • Laser Therapy • Manual Therapy
Call us at (337) 264-9856 to Register Today!
DRY NEEDLING
HAS YOUR PA I N COME BACK?
Dry Needling can be effective in alleviating aches and pains in any area of the body. S E RV I C E SPOT L I GH T
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Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain.
Visit our website to learn more: bouletptandwellness.com/physical- therapy-treatments/dry-needling
Call Boulet Physical Therapy & Wellness Institute for a
complimentary injury consultation. We will guide you so you can get back to the activities you love.
EXERC I SE ESSENT I AL S US E T H I S E X E RC I S E TO I MPROV E POS T UR E
Repeat Trunk Flexion | To Floor Sit in a chair with good posture. Hands on thighs. Let your trunk sag toward the floor use your arms to control themovement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat 10 times.
AVOCADO COCONUT POPS
• 2 ripe avocados, pitted and peeled • 2 tsp vanilla extract
• 2 tbsp sugar • 1 cup canned unsweetened coconut milk
In a blender, pulse the sugar and coconut milk until sugar is dissolved. Add the avocados, vanilla, 3 tbsp water, and a pinch of salt. Purée until smooth. Divide mixture among 6 ice pop molds and insert sticks. Freeze until solid. Enjoy!
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Source: https://www.savoryonline.com/recipes/196071/creamy- avocado-coconut-pops
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