PTRehab: Chronic Pain & Posture

The Therapy Bulletin The Newsletter About Your Health And Caring For Your Body TAKING CARE OF YOURSELF DURING THE FRIGID WINTER MONTHS

may be feeling. If you’ve been experiencing discomfort due to winter-related activities, contact our office today! Staying posture perfect in the winter: You may be wondering, “How can I find relief? – I need to shovel and I need to go outside, taking the risk of slipping…” This is a valid point. We can’t stay curled up in bed all winter, safe from the snow and ice (although we may all wish we could!)

The winter season is still upon us, and it looks as if it’ll be sticking around for quite some time. With all the snow shoveling, icy streets, and chilly weather still affecting us, the possibility of experiencing winter-related pain is still at large. All that shoveling can take a toll on your back and joints, the ice increases the possibility of slipping, and the frigid air can create aches and pains all on its own. Fortunately, our physical therapy treatments at Physical Therapy & Rehab Specialists can help correct the pain you

MARCH 2019 The Therapy Bulletin The Newsletter About Your Health And Caring For Your Body TAKING CARE OF YOURSELF DURING THE FRIGID WINTER MONTHS

One of the most important things you can do to prevent your risk of pain or injury is maintaining proper posture. This is especially true when doing physically demanding activities, such as shoveling mountains of snow off the driveway or scraping persistent ice off the windshield. Shoveling: Let’s focus on shoveling. Much like any physical demand, it’ll help if you warm up beforehand. Stretching your arms, legs, and back will help loosen up your muscles before you begin and decrease your risk of sustaining an unnecessary injury. The posture you have while you’re shoveling is crucial to avoiding pain. It is important to keep your body straight, with your feet about shoulder- width apart. Make sure your knees are bent and your back is straight, with your dominant leg slightly in front. When shoveling, shift your weight from your back leg to your front. Maintain a straight body the entire time if possible, without twisting your hips or back. Here’s the most important part – ALWAYS lift with your legs instead of your back! Engage your core muscles in order to lift the snow with the weight of your legs, rather than your back. Lifting with your back is one of the biggest mistakes people make when trying to lift anything of substantial weight. Your legs are stronger and can take on more weight, limiting the pain you’ll feel in them – if you lift with your back, you may feel sore or tight afterward, and you may even injure yourself. Icy walkways: The way you walk can actually prevent your risk of accidentally slipping on ice. One of the most common injuries people sustain during the winter is a sprain, strain, or even fracture from an unexpected fall on ice. But there is a way to avoid it! According to studies, when walking on ice, one must “make like a penguin” in order to stay safe. Here’s what that means: First off, concentration is everything. When walking on icy or snowy terrain, it is important to be cautious and to simply walk – not walk and text, not

walk and search through your purse, etc… simply walk. If you are careful and alert, you will be able to better steady yourself if you begin to slip. It is also suggested to try wearing sturdy shoes with good traction, in order to decrease your likelihood of slipping. When walking, it is best to keep a slow pace with short steps. While it may seem natural to stand upright, studies have found that leaning a bit forward can help in keeping your balance and avoiding injury – think of it as if you’re doing more of a shuffle. Finally, try keeping your arms slightly in front of you for balance purposes, and turning your feet slightly outward while walking on snow or ice. This footing, while it may feel a bit awkward, will actually increase traction and avoid slipping – thus, the “make like a penguin” statement! Contact us today! If you still find yourself in a state of pain or discomfort after these tips, contact Physical Therapy & Rehab Specialists to schedule an appointment and find relief. Our dedicated physical therapists will create a treatment plan for relieving your pain and helping you get back to your winter activities in no time!


New Year’s Eve has come and gone, but how many resolutions have stayed intact? According to a study conducted by Strava , a social network for athletes, the majority of people give up on their resolutions by January 12th – not even two weeks after beginning them! So, why does this fate exist for so many people? Tied at the top for number one, the two most common resolutions across the United States are to eat heathier and get more exercise. These resolutions can be difficult to keep up with for a number of reasons, especially if they require significant lifestyle changes. Some of the most commonly reported reasons for ditching resolutions include: • Getting injured early on. • Lack of time. • Improper exercises, leading to pain or injury. • Lack of motivation. While these are all valid reasons, they are also entirely avoidable. Below you’ll find some helpful tips for keeping up with your resolutions – or starting them up again, if you’ve strayed away! • Designating time. No matter what your resolution may be, there is always a way to fit it into your busy schedule. Let’s say you want to train for a triathlon or you simply want to fit more gym time into your week. It’s difficult when you have a million things going on at once – you have to work, make meals, pick up the kids from school… Where can you find the time? Even if you take a half hour out of your day between driving the kids around or beginning your commute to work, you can still make a significant amount of progress by the end of the year. • Taking care of pain at the start. One of the biggest mistakes people make is waiting too long to treat their pain. If you’ve started a new workout regimen and your legs feel achy the day after you begin, it

would be in your best interest to rest and get them looked at if the pain persists. Many people try to push through the pain, increasing their likelihood of sustaining an injury that’ll take a good amount of time to heal – and therefore giving up on their goal altogether. • Seeking help. Sometimes, getting started on a new goal (and sticking to it!) can pose challenges. At Physical Therapy & Rehab Specialists, we can help set you up with a plan for sticking to your resolutions. We can provide exercise tips with proper techniques, as well as nutritional tips for reaching your optimum levels of health and physical activity. For help with your resolutions, contact us today!

No Doctor Referral Necessary Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of Michigan you have direct access to physical therapy!

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See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties

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Practice News

At Physical Therapy & Rehab Specialists our patients and community are our top priority. Recently, we teamed up with United Way for a day of caring. We had physical therapists available at the Coleman and West Midland Family Centers for free consultations. The day was a success and many left feeling they had the tools to better their ailments.

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PRONE ON ELBOWS Try these movements if you are experiencing back pain. Exercise Essential

Healthy Recipe


INGREDIENTS • 1 lb ground beef • 1/4 medium onion diced

Relieves A Tight Lower Back

Lying face down, slowly raise up and prop yourself up on your elbows. Look forward, and hold for ten seconds. Repeat 8 times.

• 1/2 red pepper diced • 3 tbsp taco seasoning • 1 cup diced tomatoes • 12 ounces cauliflower rice • 1/2 cup chicken broth • 1 1/2 cups shredded Cheddar cheese or Mexican Blend

In a large skillet over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning. Add the tomatoes and cauliflower rice and stir to combine. Stir in the broth and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften (8 to 10 minutes for frozen). Sprinkle the skillet with the cheese and cover. Let cook until the cheese is melted, 3 or 4 minutes. Remove from heat and top with your favorite toppings like sour cream, avocado, and chopped cilantro.


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