Health & Wellness Newsletter by Advanced Rehabilitation, Inc.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
ADVANCED REHABILITATION, INC. P H Y S I C A L T H E R A P Y
HALF MARATHON Tell City
Saturday, April 11, 2020 • 8AM-1PM
Everbody’s Fun & Fitness Center 710 Fulton St Tell City, IN US 47586
This will be the 3rd year that Everbody’s Fun & Fitness Center in Tell City, IN will be the Corporate Sponsor for the Tell City Half Marathon, Half Relay and 5K Fun Run! This is an event the entire family can complete! If you don’t want to do all 13.1 miles (half marathon) there is the option to have a relay team of 2-4 members. You can also walk/run the 5k (3.1 miles) distance. The half marathon route includes the Ohio River Greenway, Windy Creek Greenway, Tell City’s downtown area, and residential streets. The course will challenge participants with the ever popular Mozart Street Hill, a 200 foot vertical rise in 1.5 miles with minor grade breaks. After reaching the top of Mozart Street the route rolls for 1.5 miles before dropping into and climbing out of Witch’s Hollow for 1 mile. The rest of the route is fairly flat. The 5K route will share 3.1 miles of the half marathon route along the Ohio River Greenway, the downtown area and residential streets. This is a fairly flat, fast route.
Half Marathon: $80 Half Relay: $300 5K Fun Run: $35
Price increases after February 29, 2020 at 11:59pm CST.
Sign up using the link below: https://runsignup.com/Race/IN/TellCity/TellCityHalfMarathonand5kFunRun
Health & Wellness The Newsletter About Your Health And Caring For Your Body
ADVANCED REHABILITATION, INC. P H Y S I C A L T H E R A P Y
COULD YOUR POSTURE BE THE REASON FOR YOUR ACHES & PAINS?
Inside:
• What Can I Do About My Poor Posture? • Free Workshop • Patient Success Spotlight • Healthy Recipe
is important to seek physical therapy treatment right away – over time, standing like this day after day may cause internal issues, as it creates pressure on your lungs, heart, and digestive system. • If your posture includes sitting for long periods of time – When you sit for prolonged periods of time, the muscles in your hips and legs will stiffen. When these muscles become stiff, they tighten and will pull on the lower back, causing pain. The joints also lose their range of motion, which can cause soreness or achiness in the hips, legs, and back, and can create issues with your gait. The way in which you walk can also have an effect on your posture. When you have improper posture, your center of gravity changes. This can cause your balance to decline, which can cause pain when walking, thus creating a vicious cycle of overcompensation and pain. The most common symptom of poor posture is lower back pain, although pain can bepresent inotherpartsof thebody,aswell.Thebackmusclesconstantlycontract tokeepyouupright,and theyovercompensatewhenyouslouchorhunchover.Over a period of time, constant poor posture can create an unusual amount of wear and tear on the lower back, which can increase the risk of arthritis in the spine. Call us today to talk to an expert about how we can relieve your aches and pains!
Doyousuffer fromdailyor recurrentachesandpains? If so, your posture may be the culprit. Just think about the number of hours a day we spend staringatacomputerscreen,hunchedoverourdesks, orstaringatourphones.Thatcreatesa lotofstresson theneckandback,especially ifyouareslouched, titled forward,or lookingdown forprolongedperiodsof time.
Adam Gilbert, DPT, CSCS
How does poor posture affect me? Changes to your posture can negatively affect yourbody,andyoumayfindyourselfexperiencingsomeof the followingsymptoms: • If your posture contains a forward head tilt – This forward-head posture creates astrainon theneck,whichcan result inneckpain,shoulderpain,armpain,chronic headaches, and lower back pain. Tilting your head forward for long periods of time shortens the muscles in the back of the neck, and can result in soreness throughout multiple parts of your body. • If your posture contains slouching of the mid-back – If you slouch the middle of your back, you can drive your head forward and alter the way your ribs naturally align. By doing this, you may experience pain in the slouched region of the mid- back, in addition to pain in the neck. If this is your average standing posture, it
Stay updated on times and dates of our beneficial workshop sessions. Check out our website for more info about our upcoming workshops!
WHAT CAN I DO ABOUT MY POOR POSTURE?
It can be difficult to correct poor posture, but there are a few steps you can take on your own to try and help: 1. Sit properly. – If you are at a desk for extended periods of the day, make sure your stance is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. 2. Take stretch breaks. – If you are an office worker, it is not secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so, and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. 3. Exercise. – Exercise is incredibly important, especially if your job produces several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day can highly improve your overall gait. 4. Set up your office properly. – If you work from an office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working.These simple steps can help tremendously with your overall posture. How can physical therapy help? If these at-home treatments don’t work, it is important to consult help from a physical therapist. Simply standing
up straight is a fight against gravity, and if you have been standing the wrong way for several years, it may be difficult to change it on your own. However, physical therapists are dedicated to getting you on back on track to a pain free, and risk-free life. They will evaluate your posture and gait to determine the best treatments necessary for you, and then they will create a treatment plan unique for your needs. They can improve your posture, eliminate your pain, and get you back to doing the activities you love to do. If you are experiencing pain, and you think it may be a result of your posture, give Advanced Rehabilitation a call today. We will help you get back to a comfortable posture with just a few sessions!
Contact a clinic nearest you today to schedule an appointment!
VALENTINE’S WHITE CHOCOLATE RASPBERRY SMOOTHIE Healthy Recipe
INGREDIENTS • 1 tbsp white chocolate chips • 1/2 cup nonfat vanilla greek yogurt
• 3/4 cup frozen raspberries • 1 cup almond milk/milk of choice • 1/2 cup ice • Fresh raspberries for garnish (optional)
DIRECTIONS In a small microwave safe bowl, heat white chocolate chips about 30 seconds and stir until smooth and melted through. Set aside to cool slightly. Add all ingredients, including melted chocolate, to a blender (or bullet, food processor, etc). Blend until smooth. Pour into glasses and top with fresh berries. Enjoy!
https://livelytable.com/white-chocolate-raspberry-valentines-smoothie/
www.arirehab.com
Did You Know You Have Direct Access To Physical Therapy?
Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a physician referral is not needed. In the state of Indiana you have direct access to physical therapy! You have the power to choose. Just as you can fill a prescription for medication at a pharmacy of your choice, you can choose where to receive physical therapy as well. Taking care of yourself means taking charge of your healthcare, so remember that regardless of which physician you see, you have a choice when it comes to physical therapy. Physical Therapists Are The Mechanics Of Your Body! Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.” As of July 1, 2019, Indiana has updated the law to include 42 calendar days of direct access! Come to PT without a MD order. Call ARI today! FREE WORKSHOPS ATTENTION SHOULDER PAIN SUFFERERS!
Patient Success Spotlight
“I’m now pain free and running again.” “I’m a runner and that was taken away fromme by a back injury. I really didn’t think I would run again without surgery. I came to ARI in pain and with a lot of work, I’m now pain free and running again. The PT staff at ARI make getting better fun by having great attitudes and they really make the time fly by. Even during planks! Thanks ARI!” - Chris T.
JASPER
TELL CITY
FEBRUARY 22ND • 10:00AM FEBRUARY 26TH • 6:00PM The Rotator Cuff Workshops will be held Saturday, February 22nd at 10am at our Jasper clinic, and Wednesday, February 26th at 6pm at our Tell City clinic.
REGISTER BY CALLING:
Jasper: 812-482-7755
Tell City: 812-547-7770
JASPER 255 West 36th Street #100 Jasper, IN, 47546
TELL CITY 1020 11th Street #C Tell City, IN, 47586
ARI, We Can Fix That!
Why You Need To Come Back In For A Tune- Up: � Move without pain
� Sit for long periods comfortably
� Bend and move freely � Balance confidently and securely
ADVANCED REHABILITATION, INC. P H Y S I C A L T H E R A P Y
� Walk for long distances � Live an active and healthy lifestyle
www.arirehab.com
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