Newsletter for Pinnacle Physical Therapy & Personal Training
DETERMINING THEORIGIN OF YOUR PAIN THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY N EWS L E T T E R
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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY N EWS L E T T E R
DETERMINING THEORIGINOF YOUR PAIN
INSIDE :
• Understanding Your Pain • 3 Easy Steps To Healthy Knees
• Exercise Of The Month • Staff Spotlight
Sometimes it happens when pain develops that you can immediately identify the cause. A new pair of shoes may cause a sharp pain in your heel, or an old chair at work may cause your back to grow sore and uncomfortable as time goes on. But there are other situations in which pain develops, and the cause of the pain is unclear. Different types of bodily pain can tell you different things about your body and overall bodily health. Sometimes, pain in your arm or your leg may have little to nothing to do with an actual issue in your arm or leg. Physical therapists are like well-trained detectives when it comes to identifying the causes of pain. A physical therapist knows the way that
the nervous system works, making it possible to identify the potential causes of pain, even if the pain is manifesting itself in an unusual or seemingly inexplicable way. Whether you are suffering from pain in your head, your back, your neck, or anywhere else in your body, working with a physical therapist can help you find the relief you are looking for. Physical therapists are trained in identifying and treating the cause of your pain, giving you the opportunity to shift away from the ongoing use of pain medication and instead find relief from your pain with a series of strategies that include stretching, muscle building, and flexibility training.
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EXERCISEOF THE MONTH Understanding Your Pain
PRONE ALTERNATE LEG While lying face down and keeping your lower abdominals tight, slowly raise up a leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. Alternate 20 times. Decreases Back Pain www.simpleset.net Try this movement to stregthen your core.
When you meet with a physical therapist to understand where your pain may be coming from, one of the first things you’ll do is have a conversation about your pain. How long you’ve been experiencing pain, where it developed, and how the pain manifests itself are all very important distinctions that can help shed some light on what may be causing your discomfort. Here are a few things you may want to consider before heading into physical therapy: • Consider exactly where the pain occurs in your body, and research what the different parts of the body are called so that you can have an accurate and helpful conversation about your pain. For example, back pain has a lot of different differentiations, and lumbar pain (which is in the lower back) is frequently caused by factors different from what would cause upper-back or neck pain. • How does the pain feel when it develops? Is it a lingering ache? Is it a sharp stab? Is it more of a tingling feeling? Each of these sensations is actually associated with different types of problems, so describing your pain appropriately may be helpful in determining the best treatment methods for your body’s needs. • What do you think may be causing the pain? Of course, it happens that pain will develop, and you are dumbfounded as to why, but more often than not, there is something that you think could be influencing it. If the pain started around the same time as a change in environment or life circumstances, then it is worth telling your physical therapist about the association. Another thing to consider about your pain is whether or not it develops at particular times of the day or year. There are plenty of situations when someone begins to experience pain when the weather starts to change, and it turns out that the pain is a result of arthritis and inflammation. There are other situations in which the pain will develop as a result of prolonged sitting or the opposite — such as when things get crazy at home or at work, and you find that you are not getting as much sleep as usual. Considering any changes in your daily habits or environmental factors can be very helpful in determining what is causing your pain. Regardless of where your pain is, how long you’ve been dealing with it, or how intense the pain feels, the smart thing to do when pain develops is to speak with a physical therapist. Working with a physical therapist can help you finally get a step ahead of your pain, finding treatment options that are designed to provide you with long-term relief instead of temporary relief from medication. For more information about physical therapy for overcoming bodily pain, contact us.
HEALTHY RECIPE Mini Feta & Potato Frittatas
INGREDIENTS • 2 ½ tsp coriander seeds • 2 tsp dried minced garlic • 2 tsp dried oregano • ¾ tsp freshly grated nutmeg • ½ tsp Aleppo pepper • 2 tbsp extra-virgin olive oil • 1 medium yellow onion, chopped • 1 c diced Yukon Gold potato
• ½ tsp kosher salt, divided • 1 medium zucchini, cut into 1/2-inch- thick slices • 3 c baby arugula • 8 large eggs • ½ c heavy cream • ¾ c crumbled feta cheese
DIRECTIONS Preheat oven to 375 degrees F. Coat six 6-ounce ovenproof ramekins with cooking spray and place on a rimmed baking sheet. Finely grind coriander and garlic in a spice grinder or with a mortar and pestle. Transfer to a bowl and stir in oregano, nutmeg and Aleppo. Heat oil in a large cast-iron or nonstick skillet over medium-high heat. Add onion, potato, 1/4 teaspoon salt and 1 tablespoon of the spice blend. Cook, stirring occasionally, until browned around the edges, about 7 minutes. Add zucchini, 1/4 teaspoon salt and 1 tablespoon of the spice blend; cook, stirring often, until lightly browned but still firm, 5 to 6 minutes. Add arugula and stir until wilted, about 2 minutes. Meanwhile, whisk eggs in a large bowl until blended. Whisk in cream and the remaining spice blend. Divide the vegetable mixture and half of the feta among the prepared ramekins. Pour in the egg mixture and top with the remaining feta. Bake until the frittatas are just set in the center, about 25 minutes. Source: http://www.eatingwell.com/recipe/277177/mini-feta-potato-frittatas/
CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN
3 Easy Steps To Healthy Knees
Refer A Friend
Who Do You Know That Needs Our Help?
Do YouHave Fr iends Or Fami ly Unable To Do The Fol lowing:
� Move without pain � Bend & move freely � Balance confidently
� Stand comfortably � Run for longer distances � Live an active lifestyle
If you know someone suffering from aches and pains give the gift of health. Refer them to Pinnacle Physical Therapy & Personal Training today.
For many people, knee pain can be a way of life, limiting their ability to climb stairs, squat down to get something off the floor, enjoy long walks, shopping, and a host of other daily activities. The knee joint is one of the most complicated joints in the body and has to bear up to 6 times your body weight with running or jumping. This incredible joint has to move over a million times each year and over 80 million times over a lifetime. This is also the reason why things can go wrong, causing injury and pain. Just like taking care of your heart, your joints need attention to maintain a healthy state. Here are easy ways for you to take care of your knees, avoiding arthritis and other joint problems: 1. Stretch your hamstrings, quadriceps, and adductor muscles daily. By keeping these muscles flexible, the forces on your knee joints can be balanced, allowing your joint to bend, rotate, and for your patella (kneecap) to track properly. 2. Keep the muscles around your hips and knees strong. Especially the gluteals and quadriceps muscles. Studies show that those adults, especially over 55 who have stronger gluteals and quadriceps, tend to have less back pain and more ability to do daily activities. 3. Exercise regularly. While this is good for the whole body, the knees especially need exercise to keep their cartilage healthy. The cartilage does not have much blood supply and requires its nutrition from joint fluid. Most of the joint fluid absorbs into the cartilage only through movement and compression of the knee. Therefore, it is important to do weight bearing exercising such as walking, running, and other sports. However, if you have arthritis, it is advised to do fewer impact activities such as biking, elliptical machines, aquatic exercises, etc. Having a regular Physical Therapy checkup ensures that your joints are working at their peak performance. In addition, any problems will be discovered early, preventing the onset of arthritis and joint injury. If you do have arthritis or have had surgery, then a regular Physical Therapy check up is especially important. If your attention is on that sore knee, then it is time you called us for a free knee joint analysis. Talk to one of our expert physical therapists today and see how life can be with freely moving knees.
Pass along this newsletter or have them call us directly to schedule an appointment.
Staff Spotlight
Get to know Dr. JR Watts, DPT, ATC, CSCS:
6. Give us one little known fact about you. I played one season of semi-pro baseball.
1. Where did you go to school? Marshall University for Undergrad and University of Southern California for PT School. 2. What is your favorite sport? Baseball, I actually pitched at Marshall. 3. What are your favorite professional sports teams? For Football The Steelers and Baseball The Cubs. 4. What is your favorite food? Mexican or sushi! 5. Do you have any hobbies? I enjoy brewing my own beer and playing golf.
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