Everyone develops aches and pains from time to time. After a long day outside doing yardwork, or after an afternoon of trying to keep up with household chores, sometimes the tasks that we expect of our bodies can get the best of us.
N E W S L E T T E R
EVERYONE DEVELOPS ACHES AND PAINS FROM TIME TO TIME. After a long day outside doing yardwork, or after an afternoon of trying to keep up with household chores, sometimes the tasks that we expect of our bodies can get the best of us. Whether it is a lingering ache in your back, feet that feel swollen and tired after a long day in your shoes, or a crick in your neck that just won’t go away, dealing with aches and pains can really take a toll on your overall feeling of wellbeing. If you stopped and asked around, you’d be amazed to see how many people are struggling with aches and pains, just like you. What may surprise you even more is how many people are coping with those pains without doing anything productive about it. KEEP YOUR HOLIDAYS FREE FROM ACHES & PAINS
HOW TO DEAL WI
Pain medications can reduce the severity of aches and pains for a little while, but they don’t do anything to resolve the issue. There are things that you can do at home that can aleviate your aches and pains, helping to reduce the severity of your discomfort while also reducing the likelihood that the pain will return. Don’t just complain about those aches and pains. Start doing something about them. Here is a quick rundown of things that you can do at home that can reduce your daily pain: 1. Use hot and cold therapy appropriately to reduce inflammation. After a good workout or a day of doing chores out in the yard, your muscles will likely feel sore. Apply ice directly to the area that hurts on and off for 20 minutes at a time during the first 24-72 hours after the pain develops. After that, consider soaking in hot water, such as taking a warm bath, to further soothe your muscles. 2. Don’t underestimate the power of resting! Your body relies on sleep just as much as your brain. You need to get plenty of sleep to keep your stress level at a minimum—and that includes your physical stress level. Aim to sleep between 7-9 hours every night. The more activity you engage in, the more sleep you need. 3. Keep your body in good shape with regular exercise. It may seem counter- intuitive to cut down on pain by moving more, but exercise is a really good way to reduce aches and pains. When you exercise every day, you are able to train your muscles for more movement, and thereby reduce aches and pains.
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Keeping active, staying rested, and being smart with hot and cold therapy create a trifecta for healthy management of aches and pains, but they aren’t going to solve the bigger problems. When aches and pains start to grow severe, or chronic, then it is time to reach out to a professional for support. Physical therapy is the best way to reduce aches and pains because it takes into account a combination of active and passive strategies to help tackle the cause of your pain. WHY PHYSICAL THERAPY? There are a lot of different reasons as to why you may start feeling aches and pains. Muscle pain will occur whenever your muscles start to grow. To build more muscle mass, your muscles have to stretch, and lactic acid can pour into the lining of your muscles to cause a burning sensation. More movement will push that acid out, helping you to experience relief, and in time your muscles will develop increased elasticity, and the burning won’t be so severe. Build-up of tension from stress or overuse, and muscle pain from poor posture can also contribute to regular pain. A physical therapist can take a comprehensive assessment to help determine what may be the primary cause behind your aches and pains. Working with a physical therapist can help you develop a new approach to managing your aches and pains. Your physical therapy program will likely take into account strategies like hydrotherapy, deep tissue massage, guided stretching and targeted movements to help you experience ongoing relief from regular discomfort. Give us a call so we can help you say goodbye to your aches and pains. H ACHES & PAINS
E X E R C I S E E S S E N T I A L S
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PERONEAL NERVE SLIDER Lay on your back with your leg elevated and one knee at a 90º angle. Slowly straighten your knee while simultaneously bending your foot up. Bend your knee back down, while also pumping your ankle downward and inward as if pressing the brake in a car. Repeat 6-10 times on each leg.
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F I N D R E L I E F F O R : Back Pain, Neck Pain, Shoulder Pain, Foot Pain, Knee Pain, Post Surgery, Arthritis
NO SIDE-EFFECTS! Laser therapy uses aprocess calledphotobiomodulation.Unlikemedications, laser therapy reduces pain without undesirable side effects. It is also important to point out that patients report long-lasting pain relief. While the number of treatments required may vary depending on the acuity of the condition, many patients experience lasting relief after only a couple treatments. FOR ACUTE AND CHRONIC CONDITIONS When treating acute conditions with laser therapy, it is particularly effective when it is administered as soon as possible following injury. The faster the inflammation is reduced and the healing process can begin, the better. In the case of acute injury, laser therapy helps restore the body to normal function quicker. CUSTOMIZABLE TREATMENTS FOR EACH SITUATION Depending on the condition, whether it is an acute swollen ankle or chronic low back pain, the therapist will set the laser up for your condition to treat the pain and inflammation along with improving cellular function to maximize the benefits. TREATMENTS FEEL GREAT! Depending on the laser, it can create little to no sensation or it can create a gentle, soothing warmth. TREATMENTS ARE FAST With lasers, treatments are quick, usually 30 minutes depending on the size, depth, and acuteness of the condition being treated.
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HEALTHY RECIPE CHOCOLATE HAZELNUT BISCOTTI
Ingredients • 1 1/3 cups all-purpose flour • 1/2 tsp baking powder • 1/2 tsp baking soda • 1/4 tsp kosher salt • 1/2 cup butter, softened • 1/2 cup sugar • 1/2 cup brown sugar
• 1/2 cup chocolate hazelnut spread • 1 egg • 1 tsp vanilla extract • 3/4 cup chopped toasted hazelnuts
Preheat oven to 375 ˚ . Combine flour, baking powder, baking soda, and salt in a bowl. Set aside. In another bowl, combine butter, chocolate hazelnut spread, sugar, and brown sugar. Using an electric mixer, cream ingredients together, about 4 min. Add egg and vanilla and beat until smooth, about 1 min. Using a wooden spoon or rubber spatula, stir in flour mixture until mixed. Add hazelnuts and stir until mixed. Spoon out the cookie dough onto a cookie sheet, spacing the mounds about 4” apart. Use the tines of a fork to flatten the cookie dough. Bake until lightly golden around the edges, about 10-12 min. Use a metal spatula to transfer the cookies to a wire rack and let cool.
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