Health & Wellness Newsletter by ReQuest Physical Therapy
YOU CAN’T OUT-EXERCISE A BAD DIET NEWSLETTER Health & Wellness Newsletter Live Life Pain-free
There can be no doubt that physical exercise is one of the best single activitieswe can do to improve our health. All of the latest research on the hazards of inactivity and sedentary behaviors suchas sitting; leave no confusion as to the health implications of not being active. “Sitting the new Smoking” coined by researcher James Levine, does appear at least in the context of its associations to health, to have become the mark for increased morbidity and mortality. That being said there has beenmuch research to demonstrate exercise in and of itself is not a good way to lose weight. A 2012 research article in the journal Cancer Research compared the effects of diet, diet and exerciseor exerciseonly, onweight lossandbiomarkersof inflammation over a 12month period in 439women. This study demonstrated the diet and diet and exercise groups not only lostmoreweight than the exercise only group but also had a greater reduction in inflammatory markers. Researchers did a meta-analysis on the effectiveness of diet only versus exercise only or a combination of diet and exercise published in 2014 in the Journal of Nutrition and Dietetics. They showed that in the short-term, diet only and a combination of diet and exercise had similar weight loss but in the longer termweight loss increasedwhendiet and physical activitywere combined. However programs based on physical activity alone were less effective than combineddiet andexerciseboth in theshort and long-term. Yet another meta-analysis published in Systematic Reviews in 2014 did a quantitative analysis on 21 trials including over 3,521 participants examining the long term effects of diet, diet and exercise or exercise alone on weight loss and cardiovascular health. Their conclusion suggests diet and exercise can be highly recommended for long-term obesity management and diet alone was superior to exercise alone.
Researchers have demonstrated people tend to eatmore calories when they exercise and have a difficult time exercising enough to make up for the additional caloric intake. Additionally, the amount of exercise that would impact weight loss is significant. Typically a person may expend about 100 calories per mile walked (give or take a few calories dependent on body weight). That equates to about 300 calories per hour when walking at a 3 mph pace…just about the same number of calories in one large muffin. Wow! Who would have thought it would take so much exercise/activity to offset those extra treats we consume daily. Remember: while exercise is extremely important andhas many excellent physiological effects, the next time you think of weight loss realize dietary changes along with regular exercise is the best approach! Physicians’ Choice For Weight LossÒCopyright © 2000-2019 Physicians’ Choice For Weight LossÒ. All rights reserved. This program is protected by US and International copyright laws. Physicians’ Choice For Weight LossÒ is the trademark name for a nutritional and exercise programdesigned to facilitateweight loss
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Live Life Pain-free
Health & Wellness Newsletter
NEWSLETTER
Sciatica is a specific type of back pain that is very common. Those diagnosed with sciatica typically report feeling pain in their lower back, legs, or buttocks, as it is a condition that develops from issues surrounding the nerves. Sciatica typically affects people between the ages of 30-50, and it can develop for a number of reasons. Certain conditions can lead to sciatica, such as bone spurs, arthritis, or any injury that affects the sciatic nerve. Injuries can also lead to sciatica, such as herniated discs, harsh falls, sports-related collisions, or anything that occurs gradually over time through overuse, repetition, or general “wear and tear.” Some common signs that you may be living with sciatica include: • Constant pain that may originate in the lower back, but travels mainly down the back of the buttock, thigh, calf, and even the foot. • Tenderness or sharp pain into the buttock muscles. • Numbness, tingling, or pain that travels down the back of the thigh. • Pain that feels better when lying down but worsens with standing, walking, or sitting. Fortunately, sciatica pain can be naturally and effectively treated with physical therapy treatments. This is done through both passive and active methods, in addition to targeted spinal mobilization. To learn more about how we can help relieve your sciatica pains so you can get back to living your life comfortably, contact ReQuest Physical Therapy today! Passive treatments: Passive treatments for sciatica relief may include massage therapy, ice and heat therapies, electric therapy, or ultrasound. All of these different modalities help reduce pain, stimulate blood flow, and accelerate healing. Massage therapy is typically conducted for sciatica relief, as it helps alleviate sciatic nerve pain. It loosens up tight back muscles that may be pressing on the sciatic nerve, and it increases the release of DON’T LET SCIATICA PAIN RUIN YOUR FUN INSIDE: • How Can I Relieve My Sciatica Pain? • Exercise Essentials • Patient Success Spotlight • Healthy Recipe • Have You Met Your Annual Insurance Deductible?
Whether you have back pain or have been suffering for a long time, seeing a physical therapist at ReQuest Physical Therapy can help you return to a more active and pain-free life. Give us a call today:
• GAINESVILLE: (352) 373-2116 • TIOGA CENTER: (352) 692-2131
endorphins for pain relief. Ice and heat therapies are also common, as they help ease pain, relax muscles, and reduce inflammation. Electrotherapy may also be applied, which uses electricity to also aid in reducing pain, strengthening muscles, ramping up circulation, and improving physical function. Active treatments: A physical therapist may use several types of treatments to reduce your sciatica pain and symptoms. Active treatments include motions, stretches, and specific exercises, aimed at reducing pain and accelerating healing. A physical therapist will also teach you different motions that you can do at home in order to manage your pain. If a physical therapist discovers any weak muscles, you will be given corrective exercises for core strengthening. The stretching exercises in physical therapy target muscles that are inflexible and tight. These exercises focus not only on the lower back, but also on the hipmuscles, abdominal muscles, and glutes. All of the exercises you participate in will help strengthen the spinal column (including your tendons, ligaments, and supporting muscles) while also keeping the spine in proper alignment. Spinal mobilization: Spinal mobilization (gentle movements of the spine) are paired with your stretching exercises. Movements of each spinal segment helps to relieve pain while simultaneously increasing the mobility of your spine. Because it is paired with your prescribed stretching exercises, this pain relief method works to last in the long term. Contact ReQuest Physical Therapy today to find out how!
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HOWCAN I RELIEVEMY SCIATICA PAIN?
1. Consult with a physical therapist ASAP. Other lower back conditions, such as the ones mentioned earlier, can present as sciatica symptoms and may be the cause of your sciatica. Because of this, it is important to determine the exact origins of your symptoms. By consulting with a physical therapist as soon as you begin to notice pain, you’ll be able to recover quicker and avoid damage to the spinal joints and nerves. 2. Use ice and heat. You can relieve your sciatica pains at home by alternating ice and heat packs to your buttock area. Ice helps to relieve inflammation, while heat helps relax muscles and improve blood flow. Try keeping the ice pack on for 10 minutes, then off for 30 minutes before alternating to the heat pack. If you notice any additional pain, stop immediately. 3. Find the most comfortable sleeping position. Different sleeping positions can be more comfortable for those living with sciatica. It is important to find one that relaxes the lower back while also taking pressure off of the sciatic nerve. Two of the sleeping positions we recommend include: 1) Lying on your non-painful side with your knees bent comfortably, with the top knee slightly forward. 2) Lying on your back with a pillow under your knees. Try whichever one is most comfortable for you. If you notice additional pain with either of these positions, consult with your physical therapist to find the best sleeping position for you. 4. Stretch at home. Your physical therapist can provide you with targeted stretches to do on your own at home. A common stretch for relieving sciatica pain includes: lying on your back, knees bent, while slowly rocking your knees from side to side. This should gently stretch your lower back, thus relaxing the muscles and easing the pain on your sciatica nerve. Talk to your physical therapist to see if this stretch would work for you. If you notice any additional pain, stop immediately.
Contact ReQuest Physical Therapy for sciatica pain relief: If you are living with the constant aches and pains of sciatica, physical therapy can help bring you relief. Your physical therapist can provide you with a treatment plan that will help strengthen the muscles surrounding your sciatic nerve, by participating in targeted exercises and stretches. Physical therapy can also help improve your range of motion and posture, thus decreasing sciatica symptoms further and preventing them from occurring again in the future. Contact us today to get started on the first steps toward sciatica pain relief!
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ROASTED BUTTERNUT & PEARS TASTE HOW DELICIOUS WEIGHT LOSS CAN BE
• ¼ to ⅓ C fresh rosemary or sage, minced • 1-2 tsp. ground turmeric/1 tbsp. fresh turmeric root zest • ½ tsp. sea salt and ground peppercorns • 3 C pears and/or apples, chopped in 1 - 1½- inch cubes
INGREDIENTS • ¼ C vegetable broth
• 4 C butternut, acorn squash and/or pumpkin, chopped into 1-inch cubes • 1 C sweet potato, chopped in ¼-inch cubes • 1 C leek or onion, diced
DIRECTIONS Preheat oven to 450oF. Line baking pan with parchment paper. If you don’t have any, lightly spray baking pan with thin film of non-stick cooking spray. In large bowl, toss vegetables with broth to coat. Pour off excess broth. Toss in seasonings. Spread veggies in single layer evenly on baking pan. Bake 15 minutes. Remove from oven and stir. Add pears evenly to pan. Bake 10 more minutes until veggies are desired tenderness. Garnish with minced more rosemary leaves and/ or turmeric zest. This is one of the many complementary recipes shared in our healthy lifestyle program, Physicians’ Choice for Weight Loss.
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Patient Success Spotlight
Do You Have Friends or Family Unable to Do The Following? • Move without pain • Bend and move freely REFER A FRIEND! WHO DO YOU KNOW THAT NEEDS OUR HELP?
• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle
Have them call our office today! 1. Call and talk to a therapist 2. Discover why your pain has come back 3. Get your custom recovery program
My legs are getting stronger.! “This is my second experience with ReQuest and I would recommend them. They are very happy and positive!” Jeff and Gareth were able to help me work towards my goals with exercises and great therapy! The biggest tangible change I have noticed since beginning physical therapy has been, getting a better energy level and my legs are getting stronger. I would recommend Request to all cancer patients with any physical needs!” - Nola
WE MAKE IT EASY TO LEAVE A REVIEW! INSTRUCTIONS:
FREE 15 MINUTE CONSULTATION CALL TO SCHEDULE TODAY! GAINESVILLE: (352) 373-2116 TIOGA CENTER: (352) 692-2131
1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Patient Results page) 3. Tell us how we’ve done! Click on the “Review Us” button on the top of the page.
Limited to the first 25 callers. Expires 11-28-19
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YOUR ANNUAL INSURANCE DEDUCTIBLE?
An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of- pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2020. Contact us today to schedule your appointment.
Exercise Essentials Try these exercise to keep you moving...
About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.
PELVIC TILT While lying on your back, use your stomach muscles to press your back into the floor.
Exercises copyright of
www.simpleset.net
Strengthens back
LUMBAR EXTENSION PRONE ON ELBOWS Lie on stomach, hands beside your shoulders. Push with your arms up on to your elbows. Hold for 10 seconds then repeat 8 times.
Stretches back
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Why You Need To Come In For Another Check-Up:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle
Take Care Of Your Aches & Pains Before It’s Too Late!
Gainesville: (352) 373 2116 Tioga Center: (352) 692 2131
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