Health & Wellness Newsletter by ReQuest Physical Therapy
BENEFITS OF EXERCISE NEWSLETTER Health & Wellness Newsletter Live Life Pain-free
It is ironic that in today’s world that something as simple as exercise can create measurable health benefits. If you were told that a certain pill could boost your immune system, lower the risk of heart disease, cancer, high blood pressure, diabetes, obesity and osteoporosis, you might say, “I’m interested!” If I told you the same pill will also boost brain power, reduce depression, improve feelings of well-being and improve your endurance and strength, without any negative side effects, you probably would be sold on taking that pill, and then ask HOW MUCH DOES IT COST?….. So what’s the catch? That pill is EXERCISE! Exercise has been shown to produce all of the above effects, and the best part is that pill is free! If exercise were a pill, we would not be able to manufacture it fast enough. It would be available in every hospital, clinic, nursing home, and health care facility around the world. The big pharmaceutical companies like Pfizer and Merck would charge over $100 a pill for a drug that produced all of the above health benefits. So, why don’t people exercise? Why don’t they embrace this wonder drug… Nature’s health elixir, the answer to our diseases and infirmities? In 2007 the American College of Sports Medicine (ACSM) teamed with the American Medical Association (AMA) to start the Exercise is Medicine initiative. This initiative promotes exercise and physical activity in healthcare settings. They believe that exercise and physical activity are important to the health, prevention
and treatment of many chronic diseases. The American Physical Therapy Association is a network member of the Exercise is Medicine initiative and believes that it is the responsibility of every physical therapist to address the health needs of society. Physical therapists have the opportunity to make a positive difference in your lives by giving our patients the appropriate information about the benefits of exercise and integrating it into your therapy. We make it our mission to give you this secret pill that creates those measurable health benefits. “We do not stop exercising because we grow old. We grow old because we stop exercising.” ~Dr. Kenneth Cooper By Jeff Gilliam, PT, PhD, OCS
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Live Life Pain-free
Health & Wellness Newsletter
NEWSLETTER
KNEE OR HIP PAIN WHILE WALKING
INSIDE: • Find Out If You Are Moving Like You Should • Exercise Essentials • Patient Success Spotlight • Healthy Recipe • The Importance Of Healthy Knees When Using The Stairs • FREE 15 Minute Consultation
Whether you have back pain or have been suffering for a long time, seeing a physical therapist at ReQuest Physical Therapy can help you return to a more active and pain-free life. Give us a call today:
Put the Spring Back in Your Step Do you find it harder to walk, run or exercise? Is hip, knee or leg pain keeping you from being active? If so, understanding how your body walks and moves can be the key to putting the spring back in your step. Think of your body as a big spring that stores and releases energy with every step. The efficiency of your walk comes from the effectiveness of your flexibility, strength and balance. When any one of these is off, it affects your ability to walk efficiently and takes a lot of energy. This results in strain to different joints and makes muscles work much harder than they need to. This leads to possible pain in the back, hips and knees. It also causes fatigue after walking, even for a little while. If you are experiencing pain again after therapy, it might be because muscles or joints have tightened or become weak again.
• GAINESVILLE: (352) 373-2116 • TIOGA CENTER: (352) 692-2131
The Remedy The simple solution is to put the spring back in your step. This is accomplished by first analyzing how you walk. There are slight changes in the way that you walk and move, that our trained medical experts can pick up on. This analysis tells us just what joints or muscles are stiff, stuck or weak. By pinpointing the exact areas of your body that are not moving as they should, we can make a plan to increase motion, strength and improve coordination.
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FIND OUT IF YOU AREMOVING LIKE YOU SHOULD
Can you do these simple tests to see if your hips and legs are as flexible and strong as they should be? Try them for yourself and let us know how you did. Use caution and common sense when attempting these tests; do not continue if they cause pain or discomfort. Do not attempt if you have had a hip replacement. • From standing, can you touch your toes? This indicates hip and low back flexibility. • When sitting can you comfortably cross your legs so that your ankle is resting on the other knee? Does one knee go further down than the other? This indicates hip flexibility. If one hip is tighter than the other, it can wreak havoc with your walking and even cause knee pain. • Keeping your feet flat on the floor and holding onto something solid, how far can you squat down? You should be able to squat all the way down so your buttocks almost touch your heels. Don’t let your heels pop up! If you favor movement to one side, you probably have hip weakness on that side or limited motion in the hip joint. • Standing near a counter top put one foot in front of the other so that you are touching heel to toe. Without putting your hands down, see if you can balance for 10 seconds, keeping yourself steady. If you cannot, then you have trouble with the coordination of your balance from the nerve endings in your hips, knees, ankles and feet. Restoring Normal Pain Free Motion. Restoring normal motion is key to alleviating pain and allowing you to do the activities you love to do safely.
Physical therapy is the key to restoring normal joint and muscle motion. Our medical experts pinpoint the key problem areas that you may not even be aware of and focus on a custom treatment plan that will restore your normal pain-free motion. Performing at Your Best. Whether you are just out for a walk or an avid athlete, we can help you walk, run and play better. With our motion analysis, strength testing, coordination testing and more, we can spot your muscles and joints that need flexibility, strength or coordination. A specific training and treatment plan is then put together to help you reach your peak movement with the least effort. Discover how our physical therapy programs transform your pain from a pressing problem, to a distant memory, allowing you to live a happy, active and pain-free life.
Call us today to schedule an appointment!
FRESH SUGAR SNAP PEA & CARROT SALAD
INGREDIENTS • 2 cups sugar snap peas • 2 cups of carrots, chopped in sticks • 1/4 cup scallions, chopped • 2-3 tbsp fresh dill
• 1/2 cup raw walnuts • Juice & zest of 1 lemon (about 2 tbsp of juice and 1 tbsp zest) • Pinch sea salt & ground peppercorns to taste
DIRECTIONS Simply cut 1-2 cups of carrots into slices or sticks. In a medium bowl, toss in chopped carrots and scallions with fresh dill leaves and 1-2 cups of whole or halved sugar snap peas. Pour over the vegetables 1-2 tablespoons of fresh lemon juice. Toss in 1/2 cup of raw walnuts and sprinkle with a pinch of sea salt and ground peppercorns. This delicious recipe is too good not to try! Garreth from ReQuest Physical Therapy is brining you a healthy and fresh meal that you can try at home. Want more? Garreth consistently posts healthy recipes on her blog, In the Kitchen with Garreth
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Patient Success Spotlight
Do You Have Friends or Family Unable to Do The Following? • Move without pain • Bend and move freely REFER A FRIEND! WHO DO YOU KNOW THAT NEEDS OUR HELP?
• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle
Have them call our office today! 1. Call and talk to a therapist 2. Discover why your pain has come back 3. Get your custom recovery program
I was getting stronger! “Chronic low back pain brought me into ReQuest. While working with Laura, I learned about the causes of my pain and how to strengthen for the long-term. It was really fun working out with her every week. It’s like working out with a personal trainer who knows exactly what you need to strengthen. I love that I was getting stronger, especially in my legs. I started out doing 100 lbs. on the leg press and within a few months I was doing 170 lbs.” - Magda S.
WE MAKE IT EASY TO LEAVE A REVIEW!
FREE 15 MINUTE CONSULTATION CALL TO SCHEDULE TODAY! GAINESVILLE: (352) 373-2116 TIOGA CENTER: (352) 692-2131
1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Patient Results page) 3. Tell us how we’ve done! Click on the “Review Us” button on the top right corner of the page. INSTRUCTIONS:
Limited to the first 25 callers. Expires 05-28-19
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The Importance Of Healthy Knees WHEN USING THE STAIRS
The complex network of bones, ligaments, tendons, and muscles in the knee joint are vulnerable. Knee pain can result from many problems, from sports injuries to arthritis to gout. And when knee arthritis or a torn knee ligament strikes, climbing stairs, walking, and even standing can be painful. Strengthening the knee is one way to prevent knee trouble and deal with a knee condition you already have. One exercise that’s simple to do is stair climbing. Stair climbing benefits Strengthening the muscles around the knee will decrease the stress on the joint itself. These muscles include the quadriceps at the front of the thigh and the hamstrings at the back of the thigh. Both of these large muscle groups get a workout when you climb stairs. Your own weight is enough to make stair climbing a challenge.
Stair climbing also benefits the knees indirectly by helping to manage your weight. By walking up steps for just five minutes, you can burn about 45 calories. If you do that five times per week, that’s 225 calories. Doing it 50 weeks a year can burn 11,250 calories. A pound is about 3,500 calories, so with a little stair climbing most days of the year you can lose more than three pounds. Ready for a little more math? If you’re 10 pounds overweight, you’re adding 30 to 60 pounds of additional pressure on your knees with every step. Climbing stairs can help you take pressure off the joints by burning calories and dropping pounds. If you have knee pain for any reason, don’t ignore it. Rehabilitation such as exercise can often ease the pain and make walking enjoyable again. If your knee condition requires more care, see a knee specialist at Marketplace Wellness. Learn what we can do to relieve your knee pain and improve your quality of life.
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Exercise Essentials Try this exercise to keep you moving...
About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.
HIP ADDUCTION SIDELYING While lying on your side, slowly raise up the bottom leg towards the ceil- ing. Keep your knee straight the entire time. The top leg should be bent at the knee and your foot planted on the ground supporting your body. Repeat 6 times on each side. Exercises copyright of
www.simpleset.net
Improves Leg Pain
CLAM SHELLS While lying on your side with your knees bent, draw up the top knee while keeping contact of your feet together. Do not let your pelvis roll back during the lifting movement. Repeat 6 times on each side.
Strengthens Hips
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Why You Need To Come In For Another Check-Up:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle
Think ReQuest FIRST
Take Care Of Your Aches & Pains Before It’s Too Late!
Gainesville: (352) 373 2116 Tioga Center: (352) 692 2131
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