Health & Wellness Newsletter by Centra Rehabilitation
Health & Wellness
“Where Should You Run To For Pain Relief?” SCIATICA&BACK PAIN COST RELIEF
INSIDE • Sciatica & Back Pain Cost Relief • Exercise Essentials • Understanding Sciatica & The Best Treatment • Free Analysis • Healthy Grilling For Arthritis Sufferers Suffering with sciatica or back pain can make life very difficult at times. Over 80% of people will suffer an episode of back pain at some point in their lifetime. Many experience chronic back or radiating leg pain that interferes with their ability to enjoy life fully. Do you find yourself watching how you bend down, stand up, or lift objects, because of potential pain? It’s time to have a physical therapist examine your back. (continued inside)
Health &Wellness
Understanding Sciatica & The Best Treatment | Exercise Essentials | Healthy Grilling for Arthritis Sufferers | Free Analysis
“ Seek The Most Cost Effective Treatment! ” SCIATICA&BACK PAIN COST RELIEF
A study in the medical journal SPINE shows that referrals by doctors to physical therapy early for the treatment of back pain, significantly improved results and lowered costs. In the study, patients SAVED on average $2736.36 for their low back pain treatment, by having physical therapy treatment first. If you are suffering with back pain or sciatica, ask your doctor to send you to our expert physical therapists first, or give us a call to learn more how we can help you. Fast, complete, and low cost results are what you deserve. Primary Care Referral of Patients With Low Back Pain to Physical Therapy: Impact on Future Health Care Utilization and Costs Fritz, Julie M. PT, PhD, ATC*; Childs, John D. PT, PhD†; Wainner, Robert S. PT, PhD‡; Flynn, Timothy W. PT, PhD§ Spine: 01 December 2012 - Volume 37 - Issue 25 - p 2114–2121
“How Much Do You Know About Sciatica?” UNDERSTANDING SCIATICA & THE BEST TREATMENT
Sciatica is a term used to describe compression or irritation to the sciatic nerve. The sciatic nerve is the largest nerve in the body at 2cm wide. It is made up of many different nerves that exit your lower back from the lumbar and sacral levels (L4-S3), extending all the way down the back of your leg into your foot. It transmits sensation and muscle control. The sciatic nerve plunges down deep through the buttocks and underneath the piriformis muscle in the buttock. Weakness in the gluteal muscles and tightness in the piriformis muscle are common culprits that press on and irritate the nerve. Symptoms Symptoms can vary from a deep ache in the buttocks to severe pain radiating down the leg into the calf and even foot. Occasional tingling and even numbness may be felt in the back of the leg, calf, or foot. If left too long without proper treatment, irritation can be severe and affect the strength of muscles in the leg. Treatment Sciatica is easily treated with physical therapy and this is the most complete form of treatment. Physical therapy examines the root cause of pressure on the nerve and works to alleviate that pressure quickly. Furthermore, our experts analyze the movements of your muscles, back and hip joints. By improving the flexibility of these joints, along with strengthening of the correct muscles, we put you on the path to prevent this problem from reoccurring. Call us today to learn more about our SPINE program and discover a pain free life.
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HONEY GARLIC SHRIMP
Healthy Recipe
Ingredients • 1/3 cup honey • 1/4 cup soy sauce (reduced sodium) • 1 Tablespoon minced garlic • optional: 1 teaspoon minced ginger
• 1 lb medium uncooked shrimp, peeled & deveined • 2 teaspoons olive oil • optional: chopped green onion garnish
Directions 1. Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. 2. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes or for up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time-saving tip: while the shrimp is marinating, I steamed broccoli and microwaved some quick brown rice.) 3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. (Discard used marinade.) Cook shrimp on one side until pink-- about 45 seconds-- then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more. 4. Serve shrimp with cooked marinade sauce and a garnish of green onion. The sauce is excellent on brown rice and steamed veggies on the side.
I cannot thank them enough! “I’d like to express my sincere appreciation to Centra Rehabilitation at Nationwide Drive. After having knee surgery I selected Centra for physical therapy was truly impressed! The reception, customer focus, and professional dedication of the team was exceptional. The therapists are experts at what they do and I cannot thank them enough! ” -Sue P., Lynchburg, VA I recommend them without reservation! “The Gretna staff is caring, courteous and extremely knowledgeable. Every aspect of my treatment exceeded my expectations! I recommend them without reservation!” -Brenda W., Gretna, VA Patient Spotlight
Staff Spotlights Katie Mendel, PT, DPT
Melanie Marks, PT, DPT, SCS Melanie has been practicing physical therapy for over 19 years. Melanie has volunteered as a sideline physical therapist with local high schools for the past 17 years and enjoys working with athletes of all levels and abilities to help them return to play. Her special interests include sports medicine, orthopedics, manual therapy, treatment of the throwing athlete and patients with shoulder, elbow, knee and ankle pathologies. Melanie practices at our Nationwide Drive location. Education: • Bachelors of Science in Sports Medicine; University of Virginia • Masters of Science in Physical Therapy; Medical College of Virginia • Doctor of Physical Therapy; Medical College of Virginia
Katie is a local to Lynchburg and surrounding counties, but is new to Centra. Her physical therapy focus includes upper and lower extremity lymphedema treatment and management, including cancer-related diagnoses and treatment, as well as orthopedic rehabilitation. Katie practices at our Virginia Baptist Hospital location.
Education: • Bachelors of Science in Human Nutrition, Foods, and Exercise; VA Tech • Doctorate of Physical Therapy; Lynchburg College
Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!
CentraOutpatientRehabilitation http://rehab.centrahealth.com/
People who go to physical therapy experience: Natural relief for aches and pains Less difficulty in reaching or bending More social activity More energy More strength Better days at work
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Healthy Grilling For Arthritis Sufferers
MAIN DISHES Instead of greasy burgers, brats and hot dogs, try … •Meaty mushrooms marinated in equal parts olive oil, balsamic vinegar and lemon juice. You’ll get immune- boosting nutrients in the mushrooms, vinegar and lemon juice. Plus, studies show that oleocanthal, one of the most concentrated anti-inflammatory compounds in olive oil, dampens the body’s inflammatory process and reduces pain sensitivity with a pharmacological action similar to ibuprofen. •Salmon with a splash of lemon and a sprinkling of savory summer herbs. Salmon is rich in omega-3s and vitamin D, both of which enhance joint health, boost immunity and protect against inflammation. CONDIMENTS Instead of ketchup (which packs 2 teaspoons of sugar per tablespoon) or mayo (which is relatively high in unhealthy fat), try … Do you have pain while reaching or bending? If you are not moving like you once were, please don’t hesitate to come in for a check up and get back on track to feeling great again. Call the clinic nearest you today!
•Antioxidant-packed salsa or pico de gallo. Weighing in at just four to five calories per tablespoon, and zero fat, salsa boasts plenty of nutrients. •Olive oil based pesto or sundried tomato spread. All three ingredients – olive oil, basil and sundried tomatoes – are loaded with anti-inflammatory properties. SIDE DISHES Instead of mayo-based salads like coleslaw, potato salad and macaroni salad, try … •Bean salad. All beans boast fiber, protein and a bevy of anti-inflammatory phytonutrients. •Sliced tomatoes, buffalo mozzarella and basil drizzled with balsamic vinegar and olive oil. Choose this tasty Caprese salad and you’ll get more oleocanthol and cancer-fighting lycopene.
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Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.
HAMSTRING STRETCH - SUPINE While lying on your back, raise up your leg and hold the back of your knee until a stretch is felt. Hold for 10 seconds. Repeat 5 times on each leg.
LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Repeat 8 times. Rest, then repeat 8 more times.
Improves Lower Back Flexibility
Stretches Lower Back
Exercisescopyrightof
www.simpleset.net
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Discover How To Live Pain Free
At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Centra Rehabilitation if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury
Call Today 434.200.2102 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
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