DON’T IGNORE YOUR BACK PAIN INJURIES ARE A REAL PAIN IN THE BACK
ALSO INSIDE: Help Us Reach 1000 Instagram Followers! • Phit in the Kitchen • COMT Exam Success • Tai Chi Class • Helping Neighbors • Staff Spotlight
ISSUE: JANUARY 2020
DON’T IGNORE YOUR BACK PAIN INJURIES ARE A REAL PAIN IN THE BACK
The back is one of the most vulnerable parts of the body. You rely on it so heavily —whether it is to shoulder your emotional stresses or to physically lift something that you need to carry with you. Your back is constantly at risk. It is at risk when you drive, being one of the body parts likelytotakethebiggest impact incaseof an accident. It is at risk when you are safely at home on your couch or at the office, where you are likelyscrunchedoverandnotcaringonebit about your posture. It is at risk when you run, when you play sports, and even when you find yourself sick and are coughing so heavily that your back begins to hurt. It isnowonderthatsomanypeopleexperience back injuries every year. What is a big wonder is that so many people choose to ignore their back injuries year after year! When you break an arm or get a cut on your
leg,youare likelytodosomethingabout itright away. The sight of blood leaving your body or the realization that a bone isn’t sitting right is something that not many people are going to deal with for too long before seeking medical attention.Yetwhenpainbegins intheback, it is almost normal to ignore it. Everyone develops back pain, time to time, right? There is no reason to stress about it or overreact, right? Absolutely wrong! Understanding Back Pain Back pain may be common, but it is absolutely not normal. There are actually a lot of serious conditionsthatcancauseyourbacktobeginto hurt,and it issmarttohaveyourback lookedat byaphysicianearlyonsothatyouknowexactly what isgoingonwithyourbodyfromtheget-go. Oncethecauseofyourbackpain isdetermined, yourphysicaltherapistwillbeableto identifythe
best treatment options for your body’s needs. This will likely include the following: • Targeted exercises that are specialized to the region of the back that is experiencing themostpain.Theseexercisesaredesigned to help build strength and support the surrounding muscles. • Guidedstretchingdesignedto improverange of motion and flexibility. This will take into account the health and vivacity of vertebrae andanypotentialstretchesthatmaysupport optimal back health. • Support and guidance with an exercise routine and habit formation, especially with cardiovascular activity that can stimulate improved blood circulation to the affected areasoftheback,aswellasstrength-building activities.
QUOTE OF THE MONTH
HAPPY BIRTHDAY TO OUR STAFF AT PHYSICAL THERAPY & INJURY
SOMETHING GOOD IN DENVER
Your guide to staying active and hiking this winter is here! The City of Boulder has issued a mini winter hiking guide and tips for staying safe while adventuring in the outdoors. Flagstaff Summit, Sawhill Ponds, Enchanted Mesa/ Kohler Mesa Loops are all recommended hikes. Remember, wear proper footgear and use strap-on boot chains for extra traction. patch.com/colorado/boulder/city-boulder- releases-winter-hiking-guide
“I’ve reached that age where my brain goes from ‘You probably shouldn’t say that...’ to ‘What the hell, let’s see what happens.’”
SPECIALISTS! Beverly Parrott Jan 22
HELP US REACH 1000 INSTAGRAM FOLLOWERS! We have a 2020 goal of reaching 1000 Instagram followers. As of January 1, we have 82 followers so we have a ways to go. There is lots of great information posted each week from patient testimonials, to articles about health and fitness, and news about the staff at PTIS. FOLLOW US ON INSTAGRAM (DenverPTIS), send us your photo, and we will post it! Help us reach our goal!
Attemptingtoundertakeanyofthesechangesonyourownafteryou’ve experienced a back injury is both dangerous and not recommended. Workingwitha licensedandexperiencedphysicaltherapistcanprovide you with the guidance and ongoing support that you need to ensure thatyoudonotexperienceany further injuryasyouattempt toheal the cause of your back pain. Getting to the Bottom of Back Pain There are a lot of different reasons as to why you may be experiencing back pain, and ignoring any of them is not a good idea. Someofthemostcommon issuesthatcausebackpaintolinger include: • Muscle sprain or strain • Slipped vertebrae or disc • Tear or hyperextension to the supporting muscles or tendons • Arthritis These concerns can develop as a result of a myriad of environmental issues, such as having poor posture, prolonged sedentary activity, car crash, sporting accident, stress, heavy lifting, and so on. When It Comes to Back Pain, Don’t Wait! When you experience an injury to your back, or realize that you are experiencingregularpainasaresultofanongoing injuryoroveruse, it is importantto findoutthecauseofyourbackpainasquicklyaspossible. Back pain can quickly become chronic, as a potentially small issue can become complicated when it is not addressed early on. Working with a physical therapist can help you to identify the difference between environmental causes and something more medically based. DON’T IGNORE YOUR BACK PAIN INJURIES ARE A REAL PAIN IN THE BACK (Continued from outside)
A Special Thank-You to Our Patients Cindy J. and Kyle M. for Following Us on Instagram!
PHIT IN THE KITCHEN SLOW COOKER COCONUT GINGER CHICKEN
EXERCISE OF THE MONTH USE THIS EXERCISE TO STRETCH YOUR LOWER BACK
• 1 can baby corn cobs • 1 cup peas or frozen vegetables • 1/2 tsp ground pepper • 1 tsp ground cumin
• 4 cloves garlic peeled • 2 inch cube ginger, roughly chopped • 1smallsweetonionpeeled,quartered • 1 Tbsp olive oil • 2 Tbsp butter • 2.5 lbsboneless,skinlesschickenthighs • 2 cans coconut milk not shaken • 2 Tbsp cornstarch
Lower Trunk Rotation Lie down on your back, bend your knees and drop them to either side and hold for ten seconds. This stretch should be felt in the lowerbackandsometimes in theouter hips as well.
• 1 tsp ground coriander • 1 1/2 tsp ground tumeric • 1 tsp salt • 2 tsp curry powder
Pulse garlic, ginger and onion in a food processor until forming a paste. Heat olive oil and melt butter in a skillet. Add puree and stir well. Cook for a few minutes, thenaddspices.Cook for2-3minutes,stirringconstantly.Addchicken toonesideoftheskillet.Cookchickenonallsidesandcoatwithspices.Transfer ingredients to a slow cooker. Set aside cream from top of coconut milk. Pour remainingmilkoverchickenuntilbarelycovered.Draincorncobs,chop inhalf, andadd toslow-cooker.Cookon low for4hours.Whiskcornstarchwithcoconut cream until smooth and add to the chicken, stirring well. Add frozen peas or othervegetables.Cook foranother1/2houroruntil thechicken iscookedand the vegetables are hot. Recipe Courtesy of Melissa @ www.blessthismessplease.com
Always consult your therapist or physician before starting exercises you are unsure of.
COMT EXAM SUCCESS LOOK WHO PASSED THE TEST! Congratulations to Mark Andersen-Nissen, Joshua Orton, Kelsy Rayl, and Dan Stoot for becoming Certified Orthopedic Manipulative Therapists (COMT)! This certification emphasizes clinical decision-making, advancedorthopedicclinicalpractice,advanced assessment and treatment techniques, and effective treatment progression.
WELLNESS & FITNESS PROGRAMS PTIS offers the following programs to help you reach your optimal level of wellness and fitness:
TAI CHI CLASS We will offer a 6-week Tai Chi Class starting Jan 6th at 11am at our Pearl clinic. Class continues Mondays, Jan 13, 20, 27, Feb 3, and 10 at $75 for the session. Please call (303) 757-1554 to reserve a spot. We need 5 people committed to hold the class. Tai Chi is a gentle and slow-moving exercise that promotes health and mental relaxation. The rhythmic movements of the muscle, spine and joints pump energy throughout the whole body. 72 residents. Here is the photo of our team prior to delivering all the gifts on December 12 th .Thankyou forhelpingusbringhappiness to some folks for the holiday season!
• Sports Fitness • Annual PT Checkup • Functional
• Massage • Pilates • Tai Chi • TRX Training • Balance Classes
Call today to learn how one of these programs can change your life.
PHITNESS HUMOR FROM PHIT PICKLE
HELPING NEIGHBORS Thanks to everyone who helped us supply PearlStreetHealthandRehabilitationCenter (PSHRC)withsocks/slippersandblankets for
“ You know you are getting older when your back goes out more than you do.”
Thank you to all of our patients and staff. We appreciate you!
Follow us on Instagram for more fun updates! Visit instagram.com/denverptis.
Make an Appointment Today to Start Living Your Life Again, Pain-Free! GET YOUR LIFE BACK WITH PTIS
STAFF SPOTLIGHT: KELSY RAYL PT,DPT,COMT Kelsy received her Doctorate of Physical Therapy from the University of Kansasin2017. ShewasbornandraisedinManhattan,Kansas,butmoved toColoradofollowinggraduation. Kelsy’sfirstexperiencewithphysicaltherapywasinhighschoolfollowing severalinjurieswhileplayingcompetitivesoccer.SheunderwenttwoACL repairsandmonthsofphysicaltherapyasaresult. Kelsywasastounded
P: (303) 757-1554 F: (303) 757-3104
by her physical therapist’s ability to help her reach her goals and ultimately return to the game she loved. Sincebecomingaphysicaltherapist,Kelsyhasbeenabletoprovidethatsamelevelofcareforher patients,continuallystrivingtogetthembacktothecoreactivitiesthatmakethemfeellikethemselves. Shehasspecial interests inorthopedicmanualtherapy,concussioncare,andvestibularrehabilitation and looksforeveryopportunitytogrowasaclinicianandprofessional. HavingmadeyearlyfamilyvacationstoColoradogrowingup,Kelsy isexcitedtobeaColoradoresident andenjoytheoutdooractivitiesyearround. Inherfreetime,sheoptsfortakinginthebeautifulColorado scenerywhilecycling,hiking,skiing,snowboarding,andpaddleboarding. Whennotoutside,sheenjoys reading,sewing,playingwithhertwocats,andspendingtimewithfamily.
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