Applied: Relieving Neck Pain

NEWSLETTER Health & Wellness Newsletter (520) 296-8513


GERARDO LLAMAS JR., PT AIDE, LNA GET TO KNOW OUR TEAM I am a Licensed Nursing Assistant, CPR Certified, and I have worked in a number of high acuity settings. I am also bilingual (Spanish-English).

• Stay A NECK Ahead Of Chronic Pain • Relieve Neck Pain In Minutes • Patient Success Spotlight • Healthy Recipe •Neck Pain And Physical Therapy

I have a passion for sports and recreation, and I enjoy being a coach for my sons’ basketball teams. We welcomed our newest child in 2018 who occupies ALL the rest of my time, but I love every minute of it. Here at APM, I enjoy the one-on-one time I get to spend with patients in the gym. We have so much fun here! WINNEROFLASTMONTH’S SPIRIT WEEK: “Lalo with 78 Vote on Facebook. We have an amazing spirited team!”



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Health & Wellness Newsletter

(520) 296-8513



INSIDE: • Arthritis & Physical Therapy • Relieve Knee Pain In Minutes • Patient Success Spotlight • Healthy Recipe

Whether you have neck pain or have been suffering for a long time, seeing a physical therapist at Applied Physical Medicine can help you return to a more active and pain-free life. Give us a call at (520) 296-8513 today!

Neck pain can be both debilitating and terrifying. When you experience an injury that leaves your neck in severe pain, the thought of not being able to freely turn your head is overwhelmingly stressful. What’s more, the pain itself is unbearable, and since the neck is so sensitive to injury, it is important to be as careful as possible in finding treatment and solutions for the pain. It is incredible to realize how common neck pain is — especially among American adults! More than two-thirds of U.S. adults will develop neck pain at least once in their life, and the reasons for the neck pain are as varied as the population of the nation itself. Injury, muscle strain and even stress can cause significant pain in the neck and upper back. If you aren’t careful, a neck injury can lead to chronic pain, and it is even possible for chronic headaches like migraines to develop as a result of regular neck pain. There are a lot of different ways that you can relieve neck pain, but the best treatment for your personal needs depends entirely on the type of injury that you’ve experienced.

Here is a quick breakdown of what could be going on to cause your neck pain: If your pain is developing gradually over time and is not the result of any particular injury that comes to mind, then it may be a result of degenerativediscdisease.When thisdevelops,youmayexperiencechronic neck pain as a result of fluid-filled sacs that are becoming weakened over time as a result of stress and strain. Physical therapy can help alleviate the pain from degenerative disc disease by helping restore blood circulation and improve range of motion in the neck. This therapy is approached in a careful and deliberate way so as to not cause further pain in the neck region. Sometimes, neck pain develops after a particular injury, such as due to athleticism or even as a result of a car accident or a slip and fall accident. When this happens, your pain could be a result of a muscle strain or sprain. When this is the case, then using traditional methods like hot and cold therapy and targeted physical therapy treatment can do a lot of good to alleviate the pain. However, attempting exercises on your own could also result in further pain.

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In some cases, mechanical neck pain can develop as a result of a change in the neck joints. This may develop as a result of a disc collapsing, which causes the space between the bones to become narrow, often causing bones to strike one another, resulting in pain. When this isn’t addressed, mechanical neck pain can spread, causing the pain to become more severe and covering a wider range of the neck. Finally, neck pain is sometimes caused by radiculopathy, which refers to pressure or irritation in the nerves of the neck, which alters the electrical signals in theneck, causing you to feel morepain throughout theday.Physical therapy can help reduce the pressure and irritation surrounding the nerves, often offering immediate relief from pain and discomfort. These are just some of the frequent causes of neck pain. It is important that you never assume that your neck pain is being caused by one or another of these issues, and that you instead always work with a licensed and experienced physical therapist to determine the precise cause of your pain and discomfort. Is Your Neck Pain Caused by Sleep Issues? There is one more factor that often is not spoken about, but it’s a frequent cause of neck pain and discomfort: sleeping issues. Sometimes, sleeping in a certain position or sleeping on a mattress or pillow that is too soft or too hard will lead to neck pain. Oftentimes, this pain will appear to be chronic, as the sleeping issue is likely something that you experience day after day, causing the pain to return regularly.

It may be helpful to rule out sleeping concerns as a reason behind your neck pain by assessing your sleeping conditions and making any changes that you think may be necessary. Adjust how many pillows you sleep on, the position you sleep in or even your mattress! For more support in finding relief from neck pain, talk to your physical therapist.

Call us today to schedule an appointment!


INGREDIENTS • 12 oz rutabaga, peeled & cut into ¾-inch pieces • 8 oz celery root, peeled & cut into 1-inch pieces • 8 oz peeled baby carrots • 8 oz fingerling potatoes • 3 medium parsnips, peeled &

cut into 1-inch-thick slices • 1 medium fennel bulb, cored & cut into thin wedges • 2 shallots, peeled & cut into thin wedges • 2 tbsp olive oil • ½ tsp salt • ½ tsp ground pepper

INSTRUCTIONS Preheat oven to 325°F. Combine rutabaga, celery root, baby carrots, fingerling potatoes, parsnips, fennel, and shallots in a shallow roasting pan. Add oil, salt, and pepper; toss to coat. Bake, uncovered, for 1 hour, stirring occasionally. Increase oven temperature to 425°F. Bake, uncovered, about 10 minutes more or until the vegetables are tender and lightly browned.

Patient Success Spotlight


At Applied Physical Medicine, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to Applied Physical Medicine if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

Provided increased flexibility and strength! “Therapists Noah and Matthew have been very thorough in helping me regain my range of motion and strength following rotator cuff surgery. The heat, and estim, prior to the massage, and passive range of motion with the therapist along with gradual gymwork‐outs with each Tech has provided increased flexibility and strength. I had a good positive experience, they listened to my concerns and help work through them.” - Daisy E.

Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain.

CHIN TUCK SUPINE Lie with roll under neck. Without lifting head, tuck chin gently. Keep the large muscles in the neck relaxed. Stretches Neck


(520) 296-8513

Limited to the first 25 callers. Expires 05-30-19


On May 17th at 4:30PM Free Workshop

• Your neck is hurting so bad that you can’t walk without pain. • You are frustrated at the thought of missing out on a vacation or giving up hobbies and recreational activities because your neck hurts too much. • You find yourself worrying more about your neck pain than living your life. • You’ve had enough and just want to get back to normal. This workshop is for you if:

Yolanda Talley PTA will be presenting our FREE neck pain Workshop at our clinic, May 17th, 4:30pm!

Here’s some of what you’ll learn: ü The #1 obstacle that gets in the way of healing neck pain. ü Common symptoms of neck pain. ü What successful treatment and permanent relief look like without the side effects of medications, injections or surgery.

Only 15 spots available! Don’t delay, register today by calling now!

Reserve your spot today and learn how to take care of your neck pain! Sign-up page at TUCSON CLINIC 6606 E. Carondelet Dr. Tucson, AZ 85710 (520) 296-8513



Did you know that standing burns between .7 to .15 more calories per minute than sitting does? It may not seem like a lot, but by simply standing for longer periods of time, you can easily burn more calories throughout the day. Sedentary lifestyles, such as those traditionally associated with desk jobs, can increase your risk of heart disease, obesity, or other serious health issues. However, investing in a standing desk or alternate seating option at work can help in greatly decreasing these risks! What’s the best desk for you? Using a standing desk as opposed to a traditionalsittingdeskhasbeenproven to lowerone’schancesofdeveloping cardiovasculardisease,diabetes,andobesity.Nevertheless,standingdesks are not for everyone, especially those with joint or vascular conditions. Youmaybeasking, “doesn’tstandingallday longhave itsown implications?” Theshortanswer is–yes.Anythingwithoutmoderationcanhave itspitfalls. Standing can boost your energy levels, concentration, and even your mood, but if you have a traditional 9-5 job, chances are that level of productivity will dissipate after a while. Standing for too long can cause you to run out of energy quicker and can takeatollonyourphysicalcomfort.Manymedicalprofessionalsrecommend adjustable desks for workplace environments, so employees can spend a large amount of their day standing or stretching, with the opportunity to rest when they become tired.

Making the most out of your work day. Studies suggest whether you chooseastanding or adjustabledesk for your workday, integrativesupport can be beneficial in easing yourself into the new setting. In fact, those who participated in some sort of integrative support program for their standing or adjustable desk stood for an average of 50 minutes longer each day than those who did not. Inaddition to the typeofdeskyoustandat,ergonomics isalsoan important concept to keep in mind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, while workplace design can make an impact on employee happiness, productivity, and well-being. Get assistancefromaphysical therapist. AtAppliedPhysicalMedicine,we canprovidespecializedprograms formaking themostoutofyourworkday. Our programs focus on integrative support for beginning a new workplace lifestyle,suchas implementingastandingoradjustabledesk intoyourdaily routine. We can also provide you with tips and techniques for arranging the best ergonomically efficient area to work. Don’t let the stresses of work take a toll on your physical health! There are several steps you can take to improve your posture, strength, energy, and overall wellbeing throughout the workday. Schedule an appointment with Applied Physical Medicine today to get started on some integrative lifestyle changes that can help brighten your mood, enhance your creativity, and reduce your risk of developing health issues while you are at work!

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