Richmond Physical Therapy Newsletter
NEWSLETTER Health & Wellness Newsletter 646-820-5669 INSIDE: • Mulligan’s Mobilization With Movement • Patient Success Spotlight • Healthy Recipe • Relieve Back Pain In Minutes WALKING AWAY FROMBACK PAIN
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646-820-5669
Health & Wellness Newsletter
NEWSLETTER
WALKING AWAY FROMBACK PAIN
Whether you have recently been diagnosed with back pain or have been suffering for a long time, seeing a physical therapist at Richmond PhysicalTherapy can help you return to a more active and pain-free life. Give us a call today at 646-820-5669. Fixing your Stride. When you are experiencing regular back pain—especially if you are experiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improve your stride, which can make a significant difference when it comes to managing back pain day-to-day. Here are severalways thatyoucanstart takingcareofyourbackwitheachstepyou take: 1.Makesure thatyouarewearing theright typesofshoes. While thegolden rule forwalking is towearsneakers,notallsneakersarecreatedequally.Youneed to wearasneaker that isgoing toprovideyouwith thearchsupport thatmeetsyour individual needs.This may mean upgrading from your minimal support sneaker to something more athletically designed. 2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. When you are at the office, professional footwear matters. You may find it helpful to have custom orthotics made for your work shoes so that you can have more arch support around the clock. 3. Work on improving your posture. If you are slouching when you walk, then that may be impacting the way that your back feels. Take a few minutes in the morning and again in the afternoon to stretch your back, and then make a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain. Another way that walking can help alleviate back pain is by encouraging weight loss. Being overweight puts added pressure on your back, and this can contribute to increasedbackpain. Workingwithaphysical therapist to improveyourwalking technique can help you to overcome back pain one step at a time.
Does going for a walk sound like a big pain in the back? For those who struggle with chronicbackpain,even thebasictaskofgoingforawalkcanbeoverwhelmingandpainful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long. Relying on pain medications to help you overcome back pain will leave you disappointed. While pain medications are frequently helpful at alleviating the discomfort of your back pain for a short period of time, they are not capable of resolving the issue that is causing your pain to develop in the first place.The only thing that can actually fix your back pain is addressing the issue that is causing your pain head on. Physical therapy is a great resource for addressing your back pain and can be a helpful tool in getting you back on your feet. So,whether it is followingasudden injuryorachronic issue thathasdevelopedover time, physical therapy could be the answer to helping you enjoy life free of back pain. And the secret to success is learning to approach recovery one step at a time. Walking is a great form of exercise, but more than that, it is a necessity of life. When youcan’twalk,evenbasic tasksbecomecomplicated.Gettingoutofbed in themorning, getting to and from work, moving your way around the office, and even spending time with family on the weekends all rely heavily on your ability to walk. When your back pain begins to interfere with your ability to move around freely, then you know it is time to start doing something about it. Conveniently, walking is more than a goal when it comes to back pain, it could be part of the solution. Working with a physical therapist to develop improved strategies and techniques with your walking could help you to get back on your feet even sooner than you thought possible. What’s more, for those who are able to walk, getting on your feet moreoftenwith targetedexercisescouldhelpyoufind relief frombackpainevensooner than expected.
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MULLIGAN’S MOBILIZATIONWITHMOVEMENT
Mobilization with movement is a manual therapy approach utilized by health care practitioners specializing in the care of patient with musculoskeletal pain. Physical therapists, with training in Mulligan can be a huge help to individuals in pain. The Mulligan Concept can assist individuals in improving movement restrictions, pain with movement, and functional restrictions. Mulligan practitioners seek to improve patient’s movement with the application of pain free hands on techniques. Both the clinician and the patient can quickly assess the value of this approach. If the techniques are indicated an immediate improvement in pain and movement will be observed. The Mulligan Concept is not a passive treatment approach and many individuals benefit from self-treatment at home after appropriate evaluation and instruction by a skilled and trained manual therapist. There are many indications or ailments that may benefit from the Mulligan Approach, including, but not limited to: • Pain of a non-inflammatory nature • Acute pain from injury • Loss of motion due to arthritic conditions • Post surgical conditions causing loss of pain free movement, e.g. post
scope conditions, spinal surgery • Headaches due to neck problems
• Dizziness associated with neck problems • Jaw or TMJ pain and movement restrictions • Acute to chronic ankle sprains • “Tennis elbow” or lateral elbow pain
Mulligan’s Mobilization techniques has been a great tool added to our manual therapy skills and practice. If you suffer with any of these ailments, let us get you on the road to recovery.
HEALTHY RECIPE: CAULIFLOWER HOT WINGS WITH VEGAN AIOLI
The staff at Richmond Physical Therapy is focused on keeping our equipment and facilities clean for you. To help prevent the spread of COVID-19, we want to also encourage our patients to help prevent the spread of coronavirus by: YOUR HEALTH IN MIND!
INGREDIENTS • 1 head of cauliflower • 3/4 cup chickpea flour • 3/4 cup unsweetened almond/soy milk • 2 tsp garlic powder
• 1 1/2 tsp paprika powder • 1 cup spicy BBQ sauce • 1 tsp sriracha sauce (optional) • 2 green onions, cut into rings
• salt • black pepper
DIRECTIONS Heat the oven to 350 °F. Carefully cut cauliflower into bite-sized florets. In a large bowl, combine chickpea flour, the plant-based milk, garlic powder, paprika powder, salt, and black pepper. Stir until well combined. Dip florets into batter so they’re completely coated. Line a baking sheet with parchment paper and lay cauliflower florets on baking sheet. Bake for 25 minutes at 350 °F. Once baked, transfer the cooked cauliflower wings to a bowl. Combine the BBQ sauce with a teaspoon of sriracha sauce and pour it over the baked cauliflower wings. Evenly coat them from all sides by stirring them a few times. Put coated hot wings back on a baking sheet linedwithparchmentpaper.Bakeagain for20minutesat350°F.Serve immediately and sprinkle with green onions. Serve with vegan aioli or vegan ranch sauce.
CLEANINGHANDSOFTEN
AVOIDTOUCHINGYOURFACE WITHUNWASHEDHANDS
STAYINGHOME IFYOU ARESICK
If you are feeling sick, we ask that you stay home and contact us to reschedule your appointment. Thank you!
richmondpts.com
PATIENT SUCCESS SPOTLIGHT
DOWNLOAD OUR APP FOR FREE HOME EXERCISES
• Easy Access to Your Home Exercise Program • Full Exercise Videos with Instructions • Personalized Notes From Your Therapist • You Earn Medals, Awards and Achievements • Health Tips and Strategies
“All exercises that she recommended were hugely helpful and effective.” “Ifanyone is lookingforagreatPhysicalTherapist,westronglyrecommend going to Madhurani. Her expertise in the area is commendable. She is great, knowledgeable and always ready to help. Last year, my father visited us from India, met with an accident and underwent a surgery. He was recommended a few therapy sessions by his Orthopedic and we sought Madhurani’s counsel. All exercises that she recommended were hugely helpful and effective. Moreover, she was helpful and also provided guidance from the insurance standpoint given my father had a travelers insurance. Thanks so much Madhurani, appreciate all the help!” - Ashutosh P.
Howtoaccessyourexercises...
1. Once your physical therapist creates your account, you will receive an email from admin@ptwired.com. Click on the activation link! 2. Set your password
3. Download the App by scanning the code below 4. Log in using your email address and password
Use your smartphone camera to scan this code
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
Stretches Back
www.simpleset.net
STRAIGHT LEG RAISE - SLR While lying or sitting, raise up your leg with a straight knee. Keep the opposite knee bent with the foot planted to the ground. Hold for 30 seconds.
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