Nestor Newsletter by Nestor Physical Therapy
NEWSLETTER www.nestorphysicaltherapy.com
Did you know that the way that you walk may be causing your back pain? Many people usemechanically incorrect movements while walking that cause long termwear and tear on their bodies. (continued inside)
INSIDE: 9 Things That Stifle Your Stride Exercise Essentials Patient Success Spotlight
Back Pain &DifficultyWalking
261 Main Street North Smithfield, RI 02896
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Back Pain &DifficultyWalking
(continued from outside)
The experts at Nestor Physical Therapy 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, two knee, two hip) weight-bearing joints are not in correct alignment, 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.
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www.nestorphysicaltherapy.com
9 Things That Stifle Your Stride
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. 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
Try this movement if you have leg pain. Relieve Pain In Minutes:
Patient Success Spotlight
Helps Relieve Leg Pain
www.simpleset.net
HAMSTRING STRETCH
Stand with one leg on a medium sized stool as shown. Keeping your back straight, slowly lean forwards from the hips.
“I had trouble walking due to a back injury. My stride was very limited to 6-8” tops. Within a month or so I was able to walk, run, bend, all with no pain. My experience here has been a Godsend. I don’t know what I would have done without these guys.” - Vincent Andolfo
www.nestorphysicaltherapy.com
Dino Beef Ribs
If you want to impress people at your July 4th BBQ, try making these Beef Plate Ribs (think Fred Flintstone). These ribs come 3-4 to a rack and can weigh as much as 2-3lbs a rib! Beef plate ribs are often called brisket on the bone. Beef ribs are often cooked low and slow. Low temperature (225’) for 8-12 hours depending on the size. Here is a faster way for some awesome tasting BBQ. It is called “Hot and Fast”. High temp for shorter cooking times. I made 2 racks, but one rack will feed 6 people.
To make the ribs, remove any excess fat off, and then remove the membrane off the back (bone side). Make a simple rub of kosher salt and fresh ground black pepper. Coat the ribs. Set up the charcoal or gas grill for indirect cooking at a temp of 400 - or use your smoker. Indirect grilling means there is no heat/fire under the food. Place a handful of soaked wood chips to the charcoal or make a smoker packet for the gas grill. Cook the ribs for about 1.5-2 hours and check the temp. Once the ribs reach 160-170 degrees, wrap with butcher paper (unlined butcher paper). Just ask the butcher when buying the ribs. Cook the ribs for about an additional 2-2.5 hours and the ribs reach 200-205 degrees. The ribs need to reach this temp to allow the fibers in the meat to breakdown. Total cooking time is 4-4.5 hours. Remove the ribs and let them rest in a cooler for about an hour. The cooler keeps the ribs warm while they rest. If your cut right into the ribs the meat will be tough and all the moisture (juices) will run out and the ribs will be dry. Carve the meat of the bones, slice and eat!! Enjoy.
Call Today! 401-356-4777
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