Avenues: Stand Up To Sciatica

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

INSIDE: • Relieve Sciatica Pain Naturally • Seasonal Recipe • Sudoku Puzzle • Patient Success Spotlights STAND UP TO SCIATICA

Do you experience pain in the buttock, leg, or even your foot? If so, you may be experiencing sciatica. Sciatica is a common form of back and leg pain that is often misunderstood by sufferers. People frequently have questions about what sciatica is, why it occurs and how to find relief from the intense pain it can cause from the low back down to the feet. If you are suffering from sciatica, it is important to find its root cause. Many people often think an x-ray or expensive MRI is first needed to figure out what is causing pain. Having a lot of tests doesn’t mean you will find its root cause. Recent studies show that nearly 1 million of MRIs done for sciatica fail to find a treatable cause. With a new imaging technique called magnetic resonance neurography, 69% of the patients were found to

have a trapped sciatic nerve deep in the buttock by a muscle called the piriformis. It is known that in about 25% of the general population, the sciatic nerve pierces through the piriformis muscle and can be susceptible to abnormal pressure and irritation. Why Does Sciatica Occur? If there are changes in posture, muscle strength or pelvic alignment, the nerve can be compressed which leads to the quite common low back and sciatic nerve pains. The sciatic nerve is the longest and largest nerve in your body. It even reaches down to the foot and therefore, can be irritated anywhere along its path. With sciatica, the consequent ache can be felt anywhere from the base of the spine, the buttocks or the back of the thigh and legs. Even tingling sensations in the toes can be attributed at times to the impingement of the sciatic nerve.

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


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Misspelled Mania Edition

Find the misspelled word in this newsletter for your chance to win a $10 GIFT CARD! Call In & Win Hotline: 307-634-0298 *Contest for past and present patients ONLY

“As a young child growing up, my mom would always make a huge pot of potato soup on Christmas Eve, and we would have grilled cheese or grilled peanut butter and jelly sandwiches with it. After supper, our entire family would go look at the Christmas lights in the neighborhood while Santa Claus visited. I don’t know how Mom and Dad did it, but we never caught them getting the gifts under the tree.” -Teresa “My favoriteChristmas tradition involvesmydad’ssideof the family inNebraska.Every year, theweekendafterChristmas,weallget together tohaveapotluckstylebuffetand gift exchange. My dad is the oldest of 9 children so it is always a huge gathering, and wefillupthecityhall. Ialways lookforwardtothistraditionbecause itwouldsometimes be the only time of year the whole family would be together and I would get to see my grandparents, aunts, uncles and cousins. And of course Santa always makes an appearance.” -Nikol “When my children were young teens it was just us five and I wanted to have a special ChristmasEve for them,wewouldsetup the tablewithfinechinaandwineglasses.We orderpizzaandpopanddoonesmallgiftoneachplate.Afterdinnereveryonegoesout to the front yard and we have a huge silly-string war.” -Donna Last Months Winners: John Kenyon & Beth Pratt

“When Iwasgrowingup, Ialways looked forward togoingChristmas treecutting in the Snowy Range with my parents, two brothers and my sister. We often would go with a fewotherfamiliesand ittookthewholeday.Thekidswouldsled,whileourparentswere out lookingforatree.Sometimeswewouldcrosscountryski. Ialways lookedforwardto havingabowlofchiliandacinnamon roll thatwasheatedonacampfire.The freshcut trees always smelled really nice once up and decorated in our home.” -Kelsey “InourfamilywehaveatraditionofeatingcheesefondueonChristmasEve intheSwiss tradition of my husband’s side of the family. The recipe includes three kinds of Swiss cheeseandwedunksomedensebreadchunks,apples,andsometimesham.Wesetthe fondue pot (or two of them if the group is big) in the center of the table and everybody has a fondue fork. There are consequences if your bread falls off into the pot! Yum. I can’t wait until 12/24!” -Linda “Beginning with our first Christmas together, Nancy and I have enjoyed decorating our Christmas tree. We have always been delighted in finding unique and antique glass ornaments.Ofcoursebythistime,wehavecollectedsomanyornamentsthat I’mafraid that the tree might collapse.” -Eric “Christmashasbeena traditionoffamilygatheringathome.Foroverfiftyyears, Iwould gohometoKansasforChristmas.Afterourmarriage,MaryLou’sparentsandmyparents, andourbrothersandsisterswouldallbetogetheronChristmasdaytocelebratetogether. Ourparentsarenowgone,butwestillwant toget togetheronChristmasday!” -Walynn



Some seemingly harmless habits can also contribute to the irritation of the sciaticnerve.A frequentbadhabit iscrossingof the legs forextendedperiods, which puts pressure on the nerve. In addition, sitting for long periods is bad for your spine. It is possible for you to prevent or relieve sciatica simply by improving your posture. Physical Therapy Relieves Sciatica The specialists at Avenues Therapy Clinic play a cruciol role in evaluating and treating sciatica, as well as other common back problems. Our physical therapists are medical experts with years of training to evaluate your back problem, finding the root cause of your sciatica. An individualized treatment plan is created to guide you through the recovery process and maximize your success. When coming to Avenues Therapy Clinic, our friendly and knowledgeable therapists spend time with you. We train you on specific and easy exercises that will relieve the pain in your back and legs. In addition, our specialized hands-on therapy helps to gently loosen tight muscles and joints in your spine and legs. Your pain is quickly relieved and your flexibility restored, so you can feel like yourself again. Our cutting-edge treatments are doctor recommended and are specifically designed for you to reach your healthcare goals. Knowing all this should give you a head start in warding off painful sciatica. After all, it may be as simple as learning to stand tall.

FORMORE UPDATES, LIKE US ON FACEBOOK! We invite you to view and like our page on Facebook! We’d love to hear how physical therapy has impacted your life and how we can help even more!

Call us today at 307-634-0298 to schedule an appointment!

Print sudoku http://1sudoku.com




8 1 6 3

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Roasted Brussels Sprouts


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INGREDIENTS • 1 1/4 pounds Brussels sprouts • 2 tablespoons canola oil


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• Kosher salt and freshly ground pepper • 3 tablespoons pomegranate molasses • Seeds from 1 pomegranate •1/2cupcoarselychopped toastedhazelnuts • Finely grated zest of 1 lime • 1 tablespoon finely grated orange zest

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7 5 8 DIRECTIONS Preheat the oven to 375 degrees F. Put the Brussels sprouts in a medium roasting pan; toss with the canola oil and season with salt and pepper. Roast in the oven until light golden brownandaknife inserted into thecentersgoes inwithoutany resistance,about45minutes. Transfer thesprouts toa largebowlandadd thepomegranatemolasses,pomegranateseeds, hazelnuts, and lime and orange zests. Season with salt as needed. 4 2 6 7 1 4 6


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n° 318548 - LevelHard


n°310547 - LevelHard

Recipe courtesy of Bobby Flay


Patient Success Spotlights

“I am so grateful for AvenuesTherapy, especially Linda! Before seeing Linda I had continual issues with my ankle rolling and pain in my knees. After recovery from surgery, Linda gave me many exercises and skills to use to better my body movement as a whole. I appreciate the knowledge shared with me that, even after therapy has finished, I find myself having little “Linda reminders” here and there about what she cautioned me not to do, and ways to go about it that will bring strength and vitality to my feet and knees. I cannot wait to meet my goal of hiking a 14’er 1 year from now and thanking her for helping make it possible. Thank you Linda!” - Mandy Bangerter Bettered my body as a whole!

“When I had my first visit to Avenues Therapy Clinic, I could hardly walk without wincing in pain. I used my mom’s old wooden cane to help me walk. I had been fighting severe pain in my left hip and leg for almost four months. My primary care physician had put me through steroid treatments, which helped forawhile,but thepainkept reoccurring;hesuggested tryingphysical therapy. I was evaluated by Kelsey and he explained to me that he thought my sciatic nerve was causing a lot of my pain. All of the staff at Avenues Therapy Clinic are so very helpful and caring. After my evaluation I was scheduled for 6 weeks of therapy with Kelsey. The first three weeks were rough! But with a lot of patience and guidance from Kelsey, each session became easier and less painful. The exercise program at the clinic and at home that Kelsey had provided me with, was slowly loosening knotted leg and hip muscles.The heat and electric stimulation really helped.Today I am able to stand and walk and get back into my stream of life. A big thank you to Kelsey and all the wonderful staff at AvenuesTherapy Clinic.” - Dawn Arnold Back into the stream of life!

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

SINGLE KNEE TO CHEST Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg. Strengthens Lower Back www.simpleset.net

“Hi, let me share with you my physical therapy experience. Sometime ago I was unable to walk without the use of a walker, unable to get in or out of the shower, and unable to walk up or down stairs. My leg was weak and I would fall so easily. As I have been coming to Avenues Therapy Clinic, I have become stronger and able to get up off the floor with the help of using a chair, couch or table. My goals have been met and I am able to walk with a cane outside and without anything indoors! If you see me out and about ask me more.” - Toni Salaz Able to walk on my own again!

CALL TODAY! 307-634-0298

5HEALTH TIPS FOR THENEWYEAR Learn How ToMaintain Your Diet This Year

1. Shop Well For Yourself It is more important then ever to stock your kitchen with healthy foods. Have healthy snacks handy.The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise Your schedule will be very hectic this year, like every year. Schedule your workouts just as you would any other appointment. It’s ok if you can’t make it to class, but make sure that you get some activity in at least three days per week. 3. Just Say No You probably aren’t aware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at

an office party there and it all adds up. Just think twice before you take that food and decide if you really want it. 4. Skip the Baking Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars — this year, let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen. 5. Hydrate Keep your water bottle with you at all times. You should be drinking eight, 8-oz glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.

FORMORE UPDATES, LIKE US ON FACEBOOK! We invite you to view and like our page on Facebook! We’d love to hear how physical therapy has impacted your life and how we can help even more!




New Year, New You! Get rid of those annoying aches and pains and jump start the new year with a free screen! The free screen consists of a 30 min one-on-one appointment with the physical therapist of your choice. They will listen to you about your problem and how it impacts you. They will take measurements to test how well you are moving and test your strength. After your exam, they will give you a written copy of: • The cause of your problem • A plan for what successful treatment looks like If you are a past or present patient then call 307-634-0298 TODAY to schedule your Free Screen. If you are referring a friend or family member, give them this letter & have them call today to schedule their Free Screen. P.S. — As a special bonus, all people attending a Free Screen on January 10th, will receive a copy of “The 7 Secrets To Permanent Relief For Neck & Back Arthritis.” Appointments are free but limited; each therapist has 8 spots available. Therapists: Kelsey Kean, Walynn Smith, Linda Froelicher, Eric Nelson Don’t delay, register today by calling 307-634-0298

The Entire Day On January 10th

We want to do something special for you! This is our BIG THANK YOU for allowing us to serve you. To thank you, our valued customers, we are having a day of completely Free Screens for: • All past clients who have not been seen in PT in more than 2 months. • All present clients who have another problem currently not being treated. • All loved ones, family, or friends of our past and present patients. • Any stubborn spouses who have been complaining of back pain especially.

These exams are ideal for people suffering with pain from:

• Lower Back Pain • Neck Pain • Arthritis

• Sciatica • Headaches • Shoulder Pain

• Knee Pain • Problems Walking • Plantar Fasciitis

If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down stairs, getting in or out of the car, sleeping or driving then you should schedule your screen now.

If you are a past or present patient or if you are referring a friend or family member (or the stubborn spouse above)… give them this Newsletter Insert and tell them to call us to schedule their free exam.

4000 Central Avenue Suite 3 Cheyenne, WY 82001 P : 307-634-0298 F : 307-634-0837 www.avenuestherapyclinic.com

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