Valley Rehab: How to Solve Daily Aches and Pains

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

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? (continued inside) ARE DAILY ACHES AND PAINS HOLDING YOU BACK?

INSIDE: • Are Daily Aches and Pains Holding You Back? •6 Tips To Help Relieve Aches And Pains • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe

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



• 6 Tips To Help Relieve Aches And Pains

• Relieve Back Pain In Minutes

• Patient Success Spotlight

• Healthy Recipe

(continued from outside)

Aches & Pains with Theresa Palkovic, PT Dear Valued Client, Does it feel as if your body is moving in slow motion, your discomfort holding you back?

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 muscles got irritated, causing inflammation. Therefore, you wake up the next morning with sore legs. This is what happens when any part of your body is overworked. You may not notice it during the day while you’re moving, but inflammation can thicken overnight during inactivity, causing tissues to become inelastic. This can cause 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. Call us today to learn more how we can help you!

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Misspelled Mania Edition

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 mornings are typically the hardest for people experiencing these symptoms. However, the way that you live your daily life can also be a factor in daily aches and pains. Your body relies on certain physical responses to movement, such as posture, coordination, strength, blood pressure, etc. Everything you do has an impact on the way your body responds. If you live an inactive or unhealthy lifestyle, aches are certainly common. Conversely, if you have sustained an injury or strain from an overly-active lifestyle, aches will also be common. Whatever the case may be, physical therapists are here to help. Their sole focus is helping you achieve your highest level of comfort. If you are experiencing daily

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• 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 proggress and genuinely want to see you feel better - so why wait? Say goodbye to your daily aches and pains with physical therapy today!


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

Relieves Lower Back


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.


We are celebrating one whole year of successful results with our Lightforce Laser and want to say

THANKS! It’s loyal customers like you that make us so great! To show our thanks we want to give you AND a friend $25 off one of our laser packages! Call our office today at 740-325-1120 to receive this discount and get back to feeling great again!

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CALL TODAY! (740) 325-1120

Valley Wellness Center

Patient Success Spotlight

At Valley Rehab Center we have always focused on a more holistic approach to healthcare. In order to make our services more accessible to the general public we haveformedValleyWellnessCenter,LLC.ValleyWellnessCenter is locatedadjacent to ValleyRehabCenter,but functionsasaseparateentityso thatclientscanhaveeasier access to our Wellness Programs. The services offered do not require a physician prescription and are not covered by insurance. Our Wellness Services are provided on an as needed basis for a very reasonable cost to the client. No physician script, no detailed paperwork, no long episode of care, just intervention as needed for aches and pains that come and go or are chronic. The services offered include: 1) DeepTissue Massage – great for that neck or back pain that keeps nagging you! 2) Class IV Laser- tackles that joint pain and reduces the pain of arthritis so you can get moving again! 3) Infrared Sauna Space- a whole body detoxification that benefits individuals with fibromyalgia, Lyme’s disease, or a history of cancer. 4) Delay the Disease Exercise Class- designed for clients with Parkinson’s disease or any other degenerative neurological disease with the goal of keeping you healthy and mobile longer! Currently in session Mondays and Wednesdays, 1PM. 5) Wellness Exercise Class- designed for those individuals that suffer from neck and back pain, or multiple joint pain to help you stretch, strengthen and tone your entire body! Next class series begins June 4, 2019. 6) Health Habits for Living Program- a comprehensive education program to help you lose weight, get moving without injuring yourself and help you to overcome the inflammation causing chronic pain. This program combined with our Infrared Sauna package and our Wellness Exercise Classes can get you on the right track to a healthier lifestyle! Anyof theseservicescanbepurchasedasan individualsessionorasapackage for greatersavings! Callus todayat740-325-1120 to learnmoreabout theseservices and how they can help you stay healthy and live a vibrant lifestyle!

“Now, after therapy, I can move my head left and right without any pain.”

“Before starting therapy the muscles in my neck and shoulders were stiff and I had a hard time turning my head side to side. Now, after therapy, I can move my head left and right without any pain. My shoulder is also doing really well! I really felt the exercises helped a lot!” - M.G. Take Care of Your Aches and Pains Before It’s Too Late.


INGREDIENTS • ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain unsweetened

almond milk • 5 tbsp sliced almonds, divided • ¼ tsp ground cinnamon • ⅛ tsp ground cardamom

• ⅛ tsp vanilla extract • ¼ cup blueberries • 1 tbsp unsweetened coconut flakes

DIRECTIONS Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.


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