Health & Wellness Newsletter by Activa Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
CARSON'S CORNER
With spring time approaching and beautiful weather on the horizon, it’s the perfect time to begin a new fitness routine or exercise program. It’s often difficult to know if the joint aches or pains you’re experiencing are “normal.” Physical therapists have the ability to examine the musculoskeletal system and determine the source of your pain. More often than not, a physical therapist will
work out. A few examples of dynamic warm-up exercises are jumping jacks, high knees, walking knee hugs, and lunges. Static Stretching. Static stretching involves holding a stretch for at least 30 seconds at a time. This type of stretching is best implemented at the end of a workout. Maximal flexibility is achieved when muscles have been fully warmed up
and have the greatest amount of blood-flow.
be able to treat your orthopedic condition. If not, they will be able to refer you to the proper health care professional to completely address your condition. If this is your first time exercising, there are a few things you should be aware of to keep your body functioning properly and to avoid injury. Below you will find a few general practices to consider before embarking on your fitness goals: Ramp up your workouts. If this is your first time exercising, it’s important to ease into activity. By slowly increasing the amount of walking, jogging, or weight lifting you complete per week, you’ll allow your body time to adjust to these new demands. You should consult your physical therapist or your primary care physician before partaking in vigorous activity for the first time. Dynamic warm-up. “Dynamic stretching” or a “dynamic warm-up” is a type of warm up that involves taking a muscle or joint through it’s full range of motion. It’s best to complete a dynamic warm-up prior to your
Footwear. If you plan to exercise regularly, your choice in footwear is extremely important, especially if you’re participating in higher impact activities such as running and jumping. In general, amore supportive shoe should be chosen over a flat, flimsy shoe. It’s also important to consider the length of time you have had your workout shoes. If you start to notice the tread of your shoes wearing down, it’s most likely time to invest in another pair. Active rest. Resting your body is often equally as important as exercise. Don’t feel so bad about taking some time off from exercising during the week! On your “off days,” you can still stretch your body to maintain flexibility and avoid future injury. If you’d like to begin a new exercise program but are unsure of where to start, consider making an appointment with a physical therapist at Activa! - information provided by Dr. Carson Moesle PT, DPT
Health & Wellness The Newsletter About Your Health And Caring For Your Body
DAILY ACHES&PAINSHOLDINGYOUBACK?
Inside:
• Simple Tips For Ache Relief
• Healthy Recipe
• Relieve Leg Pain In Minutes
• Patient Success Spotlights
How do you feel when you wake up in the morning? Does your body feel stiff, like a brick that’s been plastered to your bed? Is it difficult to move your arms, legs, back, etc., without feeling achy, sore, or even painful? Does it feel as if your body is moving in slowmotion, your discomfort holding you back? Your body was made to move. Prolonged periods of inactivity can cause muscles and joints to constrict, resulting in pain or achiness - that’s why the morningsare typically thehardest forpeopleexperiencing thesesymptoms. However, theway thatyou liveyourdaily lifecanalsobeafactor indailyaches andpains.Yourbody reliesoncertainphysical responses tomovement,such asposture,coordination,strength,bloodpressure,etc.Everythingyoudohas an impacton thewayyourbody responds. Ifyou livean inactiveorunhealthy lifestyle, aches are certainly common. Conversely, if you have sustained an injury or strain from an overly-active lifestyle, aches will also be common. Whateverthecasemaybe,physicaltherapistsareheretohelp.Theirsolefocus is helping you achieve your highest level of comfort. If you are experiencing daily aches and pains that you just can’t seem to shake, give our office a call today.
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 to get into it. So, the first day you run, you push yourself to a mile. You didn’t think it sounded like too much, but your body wasn’t used to it. Your legs were overworked, and the tissues in your musclesgot irritated,causing inflammation.Therefore,youwakeup thenext morning with sore legs. This iswhathappenswhenanypartofyourbody isoverworked.Youmaynot notice it during the day while you’re moving, but inflammation can thicken overnightduring inactivity,causingtissuestobecome inelastic.Thiscancause stiffness or pain in the morning, typically easing as you move throughout the day. 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. If you are suffering with aches and pains, discover our programs today and learn more about how to gain relief.
Have we been able to assist you in your recovery well? If so, please leave us a review on Google, Yelp or Facebook!
goactiva.com
SIMPLE TIPS FOR ACHE RELIEF
• 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 prevents your muscles and tissues from functioning as they normally would, 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. When you don’t drink enough water, your body can become achy due to dryness. In order to stay hydrated, you should drink 1/2 your body weight in ounces every day. • Maintain a healthy diet of fruits and vegetables. Fruits and vegetables with bright 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. • Exercise regularly. Exercise allows your body to efficiently pump blood around your 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.
• Get a physical therapy consultation. If your aches and pains are persistent and aren’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!
VEGGIE BURRITO BOWL
Relieve Leg Pain In Minutes Try this movement if you are experiencing pain.
INGREDIENTS • 1 (3.5 oz) brown rice • 2 tbsp olive oil • 1 tsp ground cumin • 3 garlic cloves, minced • 3/4 tsp kosher salt • 1 (15 oz) can unsalted black beans • 1 tbsp chopped chipotle chiles • 1 cup chopped cherry tomatoes • 1/3 cup finely chopped onion • 1/4 cup chopped fresh cilantro • 1 1/2 tbsp fresh lime juice • 1 jalapeno pepper, seeded & chopped • 1 1/3 cups thinly sliced red cabbage • 3 oz queso fresco, crumbled • 1 ripe avocado, peeled & sliced
Strengthens Legs
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.
www.simpleset.net
DIRECTIONS Cook brown rice according to package directions. Drain. Heat a medium skillet over medium heat. Add 1 1/2 tablespoons olive oil to pan; swirl to coat. Add cumin and garlic; cook 1 1/2 minutes, stirring frequently. Stir in rice and 1/4 teaspoon salt. Partially drain black beans. Place beans and remaining liquid inasmallsaucepan;stir inchipotlechilesand1/4 teaspoonsalt.Bringbeanmixture to a boil; reduce heat, and simmer 5 minutes. Combine remaining 1/4 teaspoon salt, tomatoes, onion, cilantro, 1 tablespoon lime juice, and jalapeño; toss to combine. Combine remaining 1 1/2 teaspoons oil, remaining 1 1/2 teaspoons juice, and cabbage; toss well. Divide rice mixture evenly among 4 shallow bowls. Divide bean mixture, tomato mixture, cabbage mixture, cheese, and avocado evenly over rice.
goactiva.com
DISCOVER HOW TO LIVE PAIN-FREE
Refer A Friend
At Activa Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to Activa 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
Do You Have Friends Or Family Unable To Do The Following:
Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle If you know someone suffering with aches and pains, give the gift of health. Refer them to Activa Physical Therapy today. Pass along this newsletter or have them call us directly (630) 637-9955 to schedule an appointment.
goactiva.com
What our recent graduates had to say...
I can tell that I am stronger! “I came in very tight with both neck and back pain post-spine surgery. The team helped strengthen my muscles a lot. Though I still have some pain, it is more scattered and less intense. I can tell that I am stronger in not only those muscles surrounding , but also my core, arms, and legs.” – Rachel G. I have more range of motion! “I started my PT at Activa two weeks post op. when I arrived at Activa my strength was very poor along with my flexibility. By the end of my treatment I have more range of motion and more strength than before my surgery. My experience was extremely pleasant and enjoyable. The staff was exceptional.” – Greg C. I am in much less pain! “I came in 18 months after an anterior hip replacement with pinching pain in my hip. The pain was highest when I lifted the leg to put on pants or get into a car. The pain started after I spent the month of December in a boat following the surgery. PTconsisted of stretching, strengthening and various forms of torture inflicted by Samir and the staff at Activa. Luckily, I was given ice after each session!! I was very happy with the service provided from everyone here. I am in much less pain and I have a clear plan for home exercises. Thanks everyone!” – Kim M.
- Rachel G. with Carson and Daisy
Page 1 Page 2 Page 3 Page 4Made with FlippingBook - professional solution for displaying marketing and sales documents online