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STERLING HEIGHTS 43200 Dequindre Road, Ste. 109, Sterling Heights Michigan 48314; Phone: 248-432-1618
WARREN 7560 East 9 Mile Road, Warren, Michigan 48091 Phone number: 586-619-7922
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DECEMBER 2025
A Calmer, Healthier Way to Finish the Year STAYING STEADY THROUGH COLD AND CHAOS
The holiday season tends to bring a mix of joy and chaos all at once. December is Stress-Free Family Holiday Month, but anyone who’s tried to juggle travel plans, family gatherings, and a disrupted routine knows the reality often looks very different. I see it often. Patients walk in tense from busy schedules or the pressure to please everyone. What I remind them (and myself) is that staying calm doesn’t always mean doing less. Sometimes, it means moving differently. A short walk, a few minutes of stretching, or simply taking a breath before reacting can make a surprising difference. Movement has a way of grounding us. It keeps the mind from spinning and helps the body release what it’s been holding onto. With winter settling in and the days getting shorter, it’s easy to feel like there’s never enough time. But I truly believe one good day can shift everything. Whether that day includes making it to your appointment, taking the stairs instead of the elevator, or giving yourself permission to rest, progress comes from consistency rather than perfection. Taking things one day at a time keeps goals realistic and the journey sustainable, especially when motivation dips during darker, colder months. Around this time of year, we also start seeing more patients with joint stiffness or back pain. The colder weather can cause muscles to tighten and circulation to slow, making old aches flare up. Some of it is physical,
and some of it’s psychological. When it’s cold and gray outside, we just move less. The best defense is simply to keep moving. Regular, gentle activity keeps your joints warm and your spirits lifted. Even small daily habits, such as stretching before bed or walking after dinner, help keep discomfort at bay. As we step into January, we get a fresh start. It’s also fittingly Self-Love Month. For many, self-love isn’t bubble baths or grand gestures. It’s showing up for yourself, especially on the hard days. I see this often in recovery. Healing takes patience, and frustration can sneak in when progress feels slow. But kindness toward yourself in those moments is powerful medicine. It’s what allows the body and mind to keep working together instead of against each other. I always tell my patients they’re not starting over. Really, they’re continuing forward, just at their own pace. And since Jan. 25 is Opposite Day, let’s flip the script a little. If I could toss out one common myth, it’d be the idea that “pain means you should stop moving.” In most cases, the right kind of movement is precisely what helps you feel less pain. Our bodies are built to move, and stillness often makes discomfort worse. The key is learning what type of movement your body needs and doing it safely. And that’s where we come in. As we move through these next couple of months, remember that taking care of yourself doesn’t have
to be complicated. A little awareness, a little movement, and a little patience go a long way. Here’s to closing out the year with calm, care, and confidence and stepping into the new one ready to keep moving forward.
KNEE PAIN WORKSHOP Learn more about common problems, causes, and self- help techniques for knee pain. Jan. 24 at 10 a.m. at Sterling Heights. Scan the QR code to save your spot!
–Ashesh Vyas and Your Active Kare PT Team
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When a migraine or headache hits you unexpectedly, the throbbing pain can bring your day to a screeching halt, making even the easiest tasks feel impossible. What if you didn’t need to reach for the medicine cabinet or curl up in bed? What if you could stretch your way to relief? Physical therapy isn’t just for sore backs or weak knees. PT can reduce migraines and their side effects. No matter your fitness level, a physical therapist can walk you through exercises to get past the brain fog. Ready to reclaim your headspace? Let’s get moving. Why does your head really hurt? Headaches happen when the pain nerves in your face, neck, or head are irritated. Some of the most common causes include a pinched or pulled nerve, temperature or environmental causes like chemicals or burns, and the most likely culprit: tension in the neck or upper back. Physical therapy is an excellent method to discover the root cause of the headache, such as pressure on the nerves. A physical therapist can create a treatment plan and routine designed to ease recurring migraines by focusing on postures and activities causing the problems. They can determine exercises to create better posture and movements. Beat the Brain Fog PT’S PATH TO A HEADACHE-FREE LIFE
real game-changers. Moves that focus on improving muscle strength, endurance, and mobility in areas like your face, head, and neck help to resolve tension leading to headaches. Think of moves like chin tucks, shoulder blade exercises, and yoga. A physical therapist can also use hands-on techniques, such as massages, on your muscles and joints to alleviate pain. Stress is also a significant source of migraines, so your PT will likely teach you relaxation methods. Deep breathing or progressive muscle relaxation techniques can help you manage physical and emotional stress so they don’t become a headache. Can PT help you? Everybody is different, but if you experience headaches or migraines regularly, physical therapy could be an effective option for you. Some of the most common triggers for headaches are perfect opportunities for PT to come in and correct. If you are recovering from a concussion, have poor posture, are dealing with tight neck tissues and muscles, or have any skeletal misalignments, PT is particularly useful. When you start your physical therapy journey to headache relief, your team will work to identify what’s triggering the migraines and guide you through exercises and treatment to provide you with real relief without relying entirely on pain medications.
Try targeted moves for migraine triggers. Physical therapy is never a one-size-fits- all solution; it’s customized based on your body, needs, and the specifics that may be causing your migraines. The goal is to target the triggers for your headaches, reduce their frequency, and address the pain when it’s impacting you most. Regular exercise, like strength training and aerobics, is essential to your PT plan because it improves
With physical therapy, you can shake off that headache haze and get back to living your best pain-free days. Peace of mind is just a few stretches away.
overall health. But the exercises tailored to
your headache triggers are the
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WHAT’S REALLY HAPPENING INSIDE YOUR JOINTS CRACKING THE MYSTERY
Most people have experienced it: You stretch in the morning, bend your knees after sitting too long, or crack your knuckles during a meeting, and suddenly you hear a pop! The sound is so familiar that we barely notice it, but it sparks curiosity. Why do our joints make these noises, and is it something to worry about? What’s the science behind the pop? Synovial fluid, a slick liquid that cushions and lubricates our joints so bones can glide smoothly, is the main culprit. This fluid also contains dissolved gases like nitrogen, oxygen, and carbon dioxide. So, when you pull, twist, or bend a joint, the space inside the joint capsule suddenly expands. That drop in pressure forces the gases to form a bubble, a process called cavitation. The “pop” we hear comes from the quick formation and partial collapse of that bubble. Why can’t you crack again right away? Have you ever noticed that after cracking a knuckle, you can’t immediately repeat it? That’s because your joints need a refractory period. Gases usually take 15–20 minutes to dissolve back into the synovial fluid and reset the system for another crack. Is it bad for you? Despite warnings from parents and grandparents, cracking your joints isn’t linked to arthritis. In fact, studies have found no evidence that habitual knuckle-popping damages joints.
One famous doctor even cracked the fingers of just one hand for more than 60 years as a personal experiment and found no adverse effects compared to his other hand. That said, cracking isn’t always 100% innocent. If the noise is paired with pain, swelling, or stiffness, that could indicate an underlying problem, like arthritis, cartilage wear, or ligament irritation. Joints make noise for other reasons. Not all joint sounds are
bubble-related. Sometimes, tendons or ligaments snap as they slide over bony structures. Knees can grind or crunch when cartilage thins, a sound known as crepitus. Shoulders and hips might click as muscles or connective tissues shift during movement. These sounds aren’t always harmful, but if cracking a joint causes discomfort, it’s wise to consult a health care professional.
Crispy Prosciutto and Cheese Sliders
TAKE A BREAK!
INGREDIENTS
DIRECTIONS
• 3 oz thinly sliced prosciutto • 1 package dinner rolls, halved lengthwise • 1/4 cup fig preserves • 3/4 cup shredded fontina cheese • 3/4 cup shredded Swiss cheese • 1/2 cup melted butter • 2 tbsp Dijon mustard • 2 tbsp Worcestershire sauce • 1 tbsp chopped fresh thyme • 2 chopped garlic cloves • Black pepper, to taste
1. Preheat oven to 400 F. 2. On a parchment-lined baking sheet, arrange prosciutto and bake for 8–10 minutes. 3. On a separate lined baking sheet, place the bottom halves of the rolls and spread fig preserves over them. 4. Layer with fontina and Swiss cheese. Top with crispy prosciutto. 5. Place the top half of the rolls over the prosciutto and gently press down. 6. In a bowl, mix butter, Dijon, Worcestershire sauce, thyme, garlic, and black pepper. 7. Pour butter mixture over rolls. Cover with foil and bake 10 minutes. 8. Remove foil and bake an additional 10–15 minutes, and separate before serving.
Inspired by HalfBakedHarvest.com
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CONTACT US TODAY! 866-372-0747 ActiveKarePT.com
43200 Dequindre Road, Suite #109 Sterling Heights, MI 48314
INSIDE THIS ISSUE
1. Reset Your Routine This Season
2. Stretch Away Migraines
3. Why Do Our Joints Snap, Crack, and Pop?
Crispy Prosciutto and Cheese Sliders
4. Rebuilding Muscle With the Power of Protein
Why Protein Is Your Post-Workout Best Friend POWER UP YOUR MUSCLES
Crushing workout after workout might boost your ego, but your muscles need more than sweat to grow stronger. That’s where protein comes in, aka the ultimate repair kit for your body. After you push through squats, lifts, or a killer cardio session, your muscles form micro-tears. Protein swoops in to help repair and rebuild those fibers, and as a result, you not only reduce soreness but also build new muscle! How much protein do you need? Experts suggest that 20–40 grams of protein after exercise is usually enough to give your muscles the boost they need, but the exact amount varies from person to person. And while the old advice was to chug protein immediately after your workout, research now shows the window is much wider, sometimes up to 24 hours! So, don’t stress if you
can’t grab a shake right away. The key is hitting your total daily protein goals. Choose the right protein sources. Not all protein is created equal. Animal- based options like meat, eggs, poultry, and dairy are considered “complete” because they have all nine essential amino acids your body can’t create on its own. Plant-based sources like beans, rice, and quinoa can work, too, but you may need to combine them to get the complete amino acid profile. For example, pairing black beans with brown rice fills that nutritional gap. Get your protein in creative ways. Muscle recovery doesn’t have to be boring! Try blending a smoothie with Greek yogurt, berries, spinach, and protein powder for a refreshing post-workout pick-me-up. Chia seed
pudding made with almond milk, protein powder, and nuts offers slow- burning energy. And don’t forget savory options: hard-boiled eggs, cottage cheese with veggies, or a hearty salad with grilled chicken or chickpeas. All are excellent ways to satisfy your protein needs. When you fuel smart, you can recover faster, reduce soreness, and keep building strength without missing a beat. Your muscles and your next workout will thank you!
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