Eastern Shore_Don't hesitate to put some pep in your step

Health &Wellness The Newsletter About Your Health And Caring For Your Body


What Is National Physical Therapy Month All About? For almost 40 years, physical therapy has been celebrated by official proclamation. And since 1992, October is the month for honoring physical therapists and the important role they play in healing people in pain. In the modern era of social media, hashtags like #UsePhysicalTherapy and #ChoosePT have helped spread the word. Physical Therapy Month allows patients to share their stories about how PT has changed their lives for the better. It also gives physical therapists a forum for spreading the word about the different kinds of treatment patients can receive. Many members of the general public don’t realize that aside from specialized exercises that build strength and flexibility, PT also offers pain management through massage, heat and cold applications, and specialized electronic-pulse devices. Why #ChoosePT? Prescriptions certainly have a valid place in pain management, and it’s true that physical therapy isn’t right for every patient. So how can you tell if physical therapy is a better choice than prescription opioids? The CDC suggests that if you fall into any of these categories, physical therapy can be beneficial: • Pain comes from fibromyalgia, low back pain, knee arthritis or hip arthritis. These conditions in particular are known for responding well to physical therapy when it comes to pain management.

physical therapists are out there making a difference every day? In many ways, yes! If you or a loved one has been on the fence about giving PT a chance, the many stories you’re likely to hear during this month of public awareness may help you to decide. If you have any questions about whether you should #UsePhysicalTherapy, call our office today to discuss your condition and to set up an evaluation. Sources: https://www.moveforwardpt.com/ChoosePT/ Toolkit https://www.moveforwardpt.com/choose-physical-therapy- over-opioids-for-pain-management-choosept https://www.moveforwardpt.com/Resources/Detail/ physical-therapy-vs-opioids-when-to-choose-physica https://www.medicalnewstoday.com/articles/160645.php https://nationaldaycalendar.com/national-physical-therapy- month-october/

• The pain has lasted more than 90 days, meaning that it has gone from “acute” to “chronic.”

Does an official month really matter, given that

Health & Wellness The Newsletter About Your Health And Caring For Your Body



• DIY Ice Packs For When Your Joints Are Burning After Walking • Healthy Recipe • Exercise Essential • Patient Success Spotlight

Have you ever thought about how amazing our ability to walk is? It is a complex system of muscles, nerves, and joints working together in harmony to lift you up. But what if you experience pain while walking? If you experience hip, knee, or leg pain, it could mean that the complex system of your gait has been effected in some way or another. For more information regarding how our treatments can help you, give us a call today! What causes knee and hip pain? Knee and hip pain occur when the joints and muscles surrounding those areas lack their normal function. If the joint isn’t functioning properly, it can alter one’s mobility, which will increase pressure on the area. This can cause the area to become inflamed, thus resulting in pain. If you are experiencing hip pain, it is likely that there is a problem with your hip joint. When this happens, you will experience pain inside of your hip, or in your groin area. If you are experiencing pain outside of your hip, in your upper thigh, or buttock region, then it is likely that there is a problem with the muscles, tendons, ligaments, or soft tissues surrounding the hip joint. Regardless of where the pain is stemming from, hip pain is typically caused by injury or strain to the joint or surrounding regions; however, the pain can also be due to an underlying disease, such as arthritis.

If you are experiencing knee pain, there is a good chance the pain is rooted in your kneecap or patella. Every time you bend your knee, your kneecap needs enough space to move up and down between your femur bone and the bend of your knee. Unfortunately, if this area becomes inflamed, then the tissues surrounding the kneecap will become tighter, and the kneecap will not have as much space to move. It will try to squeeze through the inflamed padding, causing pain in the knee, and causing the padding to grow thicker and more irritated. When this happens, the joint fluid inside your knee will begin to dry out, resulting in more friction and pain. How physical therapy helps: When relieving knee and hip pain, it is important to make sure that normal motion is restored. Our physical therapists at Eastern Shore Physical Therapy are trained in evaluating your movement to determine the root of your problem, in addition to creating a treatment regimen specific to your pain, and restoring you to your normal mobility and strength. We have years of success in helping patients with their physical needs, eliminating their need for harmful drugs, expensive testing, or harsh surgeries. Our goal is to help you move and walk as comfortably as possible. Schedule a consultation with one of our physical therapists today and get back on track to a pain-free life!



4 Different Methods

1. (3) parts water to (1) part rubbing alcohol. This combination is recommended by physical therapists, because it is cheap, it stays flexible, and it works perfectly. There is also minimal mess if there is a leak! Win/win. 2. Corn syrup – Yup. Plain old corn syrup. This one is nice because it stays the most soft and flexible compared to the rest; however, if it were to leak, you’d be left with a sticky mess. 3. Liquid dish soap – You guessed it, another one-ingredient ice pack! This one doesn’t stay quite as flexible as the rest, but at least the mess won’t be sticky in the event of a leak. 4. (2) parts liquid dish soap to (1) part rubbing alcohol. This is very similar to the one above but stays a bit more flexible. Tominimize the riskof leakingafter repeateduses,makesure todouble bag your ice packs in sturdy freezer bags with a double-lock seal. If you have a vacuum bag sealer, this is the perfect use for it.

Source: https://www.mayoclinic.org/symptoms/hip-pain/basics/causes/sym-20050684


Vegan Sweet Potato Quesadillas Eating Right Never Tasted So Good!

• 2 handful of baby spinach • 1 cup black beans, cooked or canned • 2-3 tbsp fresh parsley, chopped

INGREDIENTS • 5 tbsp olive oil

• 1 sweet potato, grated • 1 tsp smoked paprika • 1/2 tsp chili (optional) • 1/2 tsp cumin (optional)

• salt & pepper to taste • 6 gluten-free tortillas • 1 cup vegan cheese, grated

INSTRUCTIONS Filling:Heat1-2 tbspofoliveoil ina largeskilletovermediumheat.Addgratedsweetpotatoand roast for 30 seconds, then add spices and stir to combine. Once the pan is sizzling, add a little water, then cover thepanand reduce to lowhear.Cook for6minutes,stirringoccasionally.Addbabyspinach,and cook for 2 minutes until sweet potato is tender and cooked through. Stir in beans, corn, parsley and cook for 1 minute longer until cooked through. Season with salt and pepper to taste. Quesadillas: Heat another non-stick pan with medium heat and brush with some oil. Spread 3 tbsp of the filling evenly over half of 1 tortilla, leaving a 1/2 in border. Cover filling with grated cheese and fold over the empty side of the tortilla, pressing down carefully by using a spatula, so that it sticks. Cook for 2-3 minutes, flip and cook from the other side until golden and crispy. Repeat with remaining filling and as many tortillas as needed (about 4-6, depending on the exact size). Transfer quesadillas to a cutting board, slice, and then serve. Source: biancazapatka.com

CALL TODAY! 410.641.2900



Patient Success Spotlight

At Eastern Shore Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Eastern Shore Physical Therapy 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 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

“I can’t say enough about the staff and treatment I received at Eastern Shore Physical Therapy. After falling I had a concussion and vertigo. After one treatment of the Epley manuever with Martin, my vertigo was gone! I continued working on my balance and neck pain with Tim. He is an outstanding physical therapist! He explained everything and has given me home exercises that I will continue toworkon. Iwas treatedhere twosummersago forahamstring injury and returnedherebecauseof the fantastic therapy Ihad received then. Eastern Shore Physical Therapy is the place to go because of it’s warm atmosphere, competent staff, including the office ladies, therapists, and assistants. I can’t thank Martin enough, but even more, Tim for all they did to make my recovery a successful one!” - Joan Blemly After one treatment of the Epley manuever with Martin, my vertigo was gone!

Take Care of Your Aches and Pains Before It’s Too Late.

Don’twaituntil the lastminute!Spotsavailable for the first50people to respond! NEWUPCOMINGWORKSHOP FOR PATIENTS WITH ARTHRITIS PAIN


Relieve Leg Pain In Minutes Try this movement if you are experiencing pain.

Stretches Legs


By request, we’re hosting a Rotator Cuff/Shoulder Pain at Eastern Shore Physical Therapy

SHORT ARC QUAD Place a rolled up towel or object under your knee and slowly straighten your knee as you raise up your foot.

If you’re confused about what to do and looking for answers, here’s some of what you’ll learn: Saturday, October 12th at 10AM

• How a problem in your spine can cause issues with your shoulders… • What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery.

Call To Reserve Your Spot! 410.641.2900 • The #1 Single Biggest Mistake patients with shoulder pain make which actually stops them from improvement in relief… • A sure-fire way to pick the right treatment for the cause of your shoulder pain (and save you a ton of time & money).



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