N E W S L E T T E R
LIFE DOESN'T HAVE TO BE A PAIN IN THE NECK
Head and neck pain is not the type of pain that you can push through and deal with for too long. For one thing, chronic pain in the head or neck is often associated with some sort of chronic health concern — one that you need to deal with, not ignore. Secondly, when you are dealing with constant pain in your head or neck, it becomes difficult to concentrate. This can have a negative effect on your personal relationships, your career and more. (Continued inside)
N E W S L E T T E R
LIFE DOESN'T HAVE TO BE A PAIN IN THE NECK
The most common cause of neck or head pain is a muscle or joint problem. Working with a physical therapist can help you to identify the cause of the trouble and begin taking steps to correct the issue, allowing you to find relief from the pain without having to commit to long-term pain management — which often includes the use of pain medications that are potentiallyharmful toyourhealthandnot likely to work as well over time. Unlike pain medications that become less helpful the longer they are used, physical therapy provides long-term relief from pain by correcting the joint or muscle concern with targeted therapies like flexibility exercises, muscle strengthening techniques, and guided stretches that target core joints and muscles. Ofcourse,notallneckorheadpain is thesame, so understanding the basics of what you are dealingwith is thefirststep toachieving relief. HEAD PAIN 101: There are a lot of different types of headaches that you may experience, and each can be caused by its own different reason.Forexample,migrainescanbecaused byenvironmental factors, foodallergiesoreven as a result of stress.There are headaches that can develop due to sinus pain and headaches that will develop when you are dehydrated. There are also headaches that will develop when you are exposed too long to loud noises. There is no singular fix for each of these different types of headaches, which is why attempting to treat every headache you experience with the same medication frequently doesn’t work.
Oneof themostcommoncausesofheadaches that are easily treatable with physical therapy is radiating headaches, which are caused by stress in the joints and muscles of the neck. This causes pain to radiate from the top of the neck into the head, especially surrounding the ears. There are a lot of reasons why radiating headachescoulddevelop, includingasa result of lack of movement and stiffness in the neck. This buildup of irritation can be treated with regular physical therapy, especially through the use of massage and flexibility exercises that target the muscles in the neck. NECK PAIN 101: In many situations, pain that develops in the neck can be associated with one of two major problems. The first is upper- back pain that begins to radiate into the neck. The second is arthritis. Physical therapy can be used to address both types of neck pain. Cervical arthritis causes frequent aches in the neck and shoulders. This pain is generally worse when there are sudden changes in weather or at the end of the day, and while over-the-countermedicationmaymake thepain lesssevere, itwon’teliminate thepainentirely. Thebiggestproblemposedbycervicalarthritis is that the pain will typically cause a loss of range of motion in the neck, which actually increases your risk of injury as a result of a sudden movement and causes regular discomfort and frustration as you are not able to utilize your neck in the way you normally could. There are plenty of situations in which pain in the neck as a result of cervical arthritis growssosevere that itcancausechronicpoor posture and even a reduction in height.
INSIDE: • Life Doesn't Have to Be a Pain in the Neck • Addressing the Core Problem • Don't Let the Weather Hold You Back • Patient Success Spotlight • Exercise Essentials • Healthy Recipe
The majority of neck and head pain can be helped with one simple strategy: Strength Building . It frequently happens that the absolute cause of the start of a pain in the neck or head is a result of poor posture or quickened motion, and building core strength, as well as strength in the neck, can make a huge difference in your ability to handle tasks without experiencing chronic pain. Keep in mind that the neck and head are sensitive areas, so attempting to treat the pain at home can be dangerous and may not be effective. Working with a physical therapist is the safe way to ensure that you are practicing positive techniques to find relief from your aches and pains. ADDRESSING THE CORE PROBLEM
Call us today (Hillsdale 785-271-5533, South Clinic 785-266-5850) to learn more how our programs can help you return to feeling great!
DON'T LET THE WEATHER HOLD YOU BACK: EXERCISES TO DO INDOORS
Exercise Essentials Try this simple exercise to relieve pain.
• Jump rope • High knees
Yoga. Yoga provides relaxing physical activity all year long and can easily be done in your bedroom, living room or just about anywhere in the house. You can even use yoga first thing in the morning to wake up slowly and get your body warmed up for the day. Running Alternatives. If you love cardio, you probably don’t want to give up that runner’s high, but you might not want to venture out into frosty conditions either. Get your heart pumping indoors with cardio exercises you can do at home, such as:
Relieves Back Pain
You can keep exercising all winter— without risking frostbite. It might take you a few tries to find an indoor workout you love, but don’t give up; you might just find your new favorite activity.
FORWARD BEND - LONG SITTING Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. This helps with lower back pain. Hold for 20 seconds.
• Climbing stairs • Jumping jacks • Mountain climbers • Burpees
LOOK UP FOR NECK PAIN RELIEF: CALL US TODAY!
HEALTHY RECIPE SWEET & SOUR CAULIFLOWER
Patient Success Spotlight
INGREDIENTS • 5-6 cups cauliflower florets • 3 tbsp vegetable oil • 1/3 cup corn starch • 3-4 cups steamed rice, for serving • thinly sliced green onions for garnish • 3/4 cup sugar • 2 tbsp soy sauce • 1/2 cup apple cider vinegar (may sub white vinegar)
• 1 tsp garlic powder • 1/2 tsp onion salt • 1/4 cup ketchup • 1 tbsp cornstarch • 2 tbsp cold water
DIRECTIONS Preheat oven to 425 degrees and grease a baking sheet. Combine cauliflower and oil in a large ziplock bag. Seal and shake to coat cauliflower in the oil. Open the bag, add corn starch, seal bag, and toss to coat again. Transfer coated cauliflower to a greased pan. Bake for 15-20 min until cauliflower starts to brown on the bottoms. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown. While cauliflower is cooking, prepare the sauce by adding sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together the corn starch and cold water in a small bowl until dissolved. Add to sauce pan and stir until thickened, then reduce to low heat. Combine roasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions.
"I couldn't be happier." "I couldn't be happier. They are good motivators and very good at what they do. I'm not sure what I will do when I am done with therapy on my knee. I can't thank Rebound Physical Therapy enough for what they have done for me." – J.W.
Free Workshop! Helping You Help Yourself Workshop
Discover How To Live Pain-Free!
LIVE A HEART HEALTHY LIFESTYLE! Presented by Stacy Zeigler, Certified Personal Trainer Wednesday, February 26th | 6:30PM @ Our Hillsdale Clinic, 5220 SW 17th Street • Do you know if you are at risk for developing heart disease? • Did you know that high blood pressure can be managed and prevented without medication? • Have you heard of the DASH diet? Join us for a FREE Workshop to learn: • The top risk factors for heart disease. • What foods can contribute to a healthy heart and sample heart healthy snacks. • How stress can affect your health and practice a simple technique to manage your stress. Please call our Hillsdale Clinic (5220 SW 17th Street) at (785) 271-5533 to register today!
At Rebound Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring, health experts during focused and individualized sessions.
1. CALL AND TALK TO YOUR THERAPIST
2. DISCOVER WHY YOUR PAIN HAS COME BACK
3. GET YOUR CUSTOM RECOVERY PROGRAM
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