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The Newsletter About Your Health And Caring For Your Body
Orthopedic & Sport Rehab • Physical erapy Quality Rehabilitation rough Personalized Care
DAILY ACHES AND PAINS HOLDING YOU BACK? Look no Further for Relief.
WHY AM I SO ACHY? Overexertion is a common reason for achiness or pain. Let’s say you decide to start up a new physical routine. You’ve never been much of a runner, but you want toget into it.So, thefirstdayyou run,youpushyourself toamile.Youdidn’t think it sounded like too much, but your body wasn’t used to it. Your legs were overworked,and the tissues inyourmusclesgot irritated,causing inflammation. Therefore, you wake up the next morning with sore legs. This is what happens when any part of your body is overworked. You may not notice it during the day while you’re moving, but inflammation can thicken overnight during inactivity, causing tissues to become inelastic. This can cause stiffnessorpain in themorning, typicallyeasingasyoumove throughout theday. However, the cause for stiffness isn’t always as cut and dry as, “I did an exercise I wasn’t used to so now I’m sore.” Sometimes it’s difficult to pinpoint the cause of your discomfort. That’s why it’s important to consult a physical therapist if your aches and pains persist.
Howdoyou feelwhenyouwakeup in themorning?Doesyourbody feelstiff, like a brick that’s been plastered to your bed? Is it difficult to move your arms, legs, back,etc.,without feelingachy,sore,orevenpainful?Does it feelas ifyourbody is moving in slow motion, your discomfort holding you back? Yourbodywasmade tomove.Prolongedperiodsof inactivitycancausemuscles and joints to constrict, resulting in pain or achiness - that’s why the mornings are typically the hardest for people experiencing these symptoms. However, the way that you live your daily life can also be a factor in daily aches and pains. Your body relies on certain physical responses to movement, such as posture, coordination, strength, blood pressure, etc. Everything you do has an impact on the way your body responds. If you live an inactive or unhealthy lifestyle, aches are certainly common. Conversely, if you have sustained an injury or strain from an overly-active lifestyle, aches will also be common. Whatever the case may be, physical therapists are here to help.Their sole focus ishelpingyouachieveyourhighest levelofcomfort. Ifyouareexperiencingdaily aches and pains that you just can’t seem to shake, give our office a call today.
SIMPLE TIPS FOR ACHE RELIEF: (Continued From Outside)
• Sleep! - This is probably the easiest step you can take to relieve common aches. Your body chemistry is delicate, and not getting enough sleep can affect that. This preventsyourmusclesand tissues from functioningas theynormallywould, resulting in stiffness, soreness, or achiness. • Stay hydrated - Drinking water is an important part of living a healthy, pain-free life. When you are dehydrated, your tissues become drier, which slows down normal chemical processes in your body. Your body is 70% water and your muscles are 80% water.Whenyoudon’tdrinkenoughwater,yourbodycanbecomeachydue todryness. In order to stay hydrated, you should drink 1/2 your body weight in ounces every day. •Maintainahealthydietof fruitsandvegetables -Fruitsandvegetableswithbright colors often have a higher concentration of antioxidants and vitamins. By keeping these a consistent part of your diet, you can better assist your body in both repairing itself from pain or injury, as well as providing a preventative. Fruits and vegetables help your body in maintaining its normal functions. •Exerciseregularly -Exerciseallowsyourbody toefficientlypumpbloodaroundyour body. When you exercise on a consistent basis, muscles and joints remain warm, lowering the possibility of them becoming tight. • Keep a good posture - Slouching causes stress on the shoulders and neck, which can cause pain or achiness. If you sit at a desk or computer, it is important to get up every 30 minutes for a few seconds to stretch. Moving around or simply standing up after a while is a great way to maintain a good posture, even if you don’t have a very active day. •Getaphysicaltherapyconsultation - Ifyourachesandpainsarepersistentandaren’t going away despite your best efforts, it may be time to consult a physical therapist. They will help you determine the best course of action for your specific needs.
HOW PHYSICAL THERAPY WILL HELP: A consultation with a physical therapist will allow you to address the issues that you’re facing. It is always better to figure out the cause of your pain early on, rather than waiting until it gets worse. The earlier you make an appointment, the easier the treatment will be. Your physical therapist will give you a muscle and joint evaluation to discover problem areas and determine exactly what may be causing your aches and pains. From there, they will create a personalized treatment plan for you that will help alleviate your aches. They are dedicated to your progress and genuinely want to see you feel better - so why wait? Say goodbye to your daily aches and pains with physical therapy today!
Relieve Leg Pain In Minutes Try this movement to relieve your leg pain.
“The care is top notch and the bedside manner is so good...”
Relieves Leg Pain
HAMSTRING STRETCH - WALL Lie on the floor in a doorway. Rest your leg against the wall. Scoot through the doorway until you feel a stretch up the back of your thigh. Hold for 6 seconds then repeat 10 times on both sides.
“OSR PT is professional, competent in their craft and backed by years of experience,whichshowswith the vested interest in healing while providing that personal touch. I am a frequent patient at OSR and have always felt that the staff take a personal
interest in my progress. The care is top notch and the bedside manner is so good, I feel like I'm hanging out while I'm there. HIGHLY recommended for anyone with injuries or if you even just have a question." -Eric
LE T S
SOC I AL
EXERCISES TO DO INDOORS
ROASTED BRUSSELS SPROUTS WITH POMEGRANATE
INGREDIENTS • 1 1/4 pounds Brussels sprouts, trimmed and halved • 2 tablespoons canola oil • Kosher salt and freshly ground pepper • 3 tablespoons pomegranate molasses • Seeds from 1 pomegranate • 1/2 cup coarsely chopped toasted hazelnuts • Finely grated zest of 1 lime • 1 tablespoon finely grated orange zest
YOGA: Yoga provides relaxing physical activity all year long and can easily be done in your bedroom, living room or just about anywhere in the house. You can even use yoga first thing in the morning to wake up slowly and get your body warmed up for the day. RUNNING ALTERNATIVES: Ifyou lovecardio,youprobablydon’twant togiveup that runner’s high, but you might not want to venture out into frosty conditions either.Getyourheartpumping indoorswithcardioexercisesyoucandoathome, such as:
• Climbing stairs • Jumping jacks • Mountain climbers
• Burpees • Jump rope
DIRECTIONS Preheat theoven to375degreesF.Put theBrusselssprouts inamedium roastingpan; toss with the canola oil and season with salt and pepper. Roast in the oven until light golden brown and a knife inserted into the centers goes in without any resistance, about 45 minutes. Transfer the sprouts to a large bowl and add the pomegranate molasses, pomegranate seeds, hazelnuts, and lime and orange zests. Season with salt as needed.
You can keep exercising all winter—without risking frostbite. It might take you a few tries tofindan indoorworkoutyou love,butdon’tgiveup;youmight justfind your new favorite activity.
Recipe courtesy of Bobby Flay
ROASTED BRUSSELS SPROUTS WITH POMEGRANATE
SEE RECIPE INSIDE
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FIND RELIEF WITH OSR PT!
For Your Daily Aches and Pains
• Daily Aches and Pains Holding You Back? • Simple Tips For Ache Relief • Exercises To Do Indoors INSIDE:
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