Fritz_PT for Aches and Pains

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


ICE & HEAT For muscle pain from overuse or injury, rest that body part and apply ice for the first 24 - 72 hours of an injury to reduce pain and inflammation. After that, heat often feels more soothing and helps blood flow. SLEEP Be sure to get plenty of sleep to allow your body to heal. The amount of sleep you need is dependent on your body. Some people only require 7 hours, others 9. Also, make sure you have a good mattress and sleep on your side or back with pillow support for your legs.

Are you one of the many people who suffer from aches and pains in their neck or back? Each episode of back ache or pain can become progressively worse, lasting longer and traveling to the arms, buttocks or legs. If you don’t stop the cycle of pain and discover the root cause, the damage to your body may lead to eventual failure of the spinal structures. However, if you address and treat the cause of your pain early through the right Physical Therapy, drastic measures such as surgery can often be avoided. Here are some suggestions to help ease your pain:



FRITZ PHYSICAL THERAPY & SPORTS MEDICINE Our specialized hands-on techniques address the poor alignment and dysfunction of the spine which can irritate and cause pressure on nerves. Physical Therapy is the science of restoring pain-free movement with exercises and hands on treatments. These principles are applied to the body when an injury is sustained and facilitate a great recovery. If you are suffering from aches and pains, call us today to learnmore howwe can help you return to a pain-free, active lifestyle andmaintain optimum health!

If you sleep on your side, put the pillow between your legs. If you sleep on your back, put the pillow behind your thighs. EXERCISE Regular exercise restores proper muscle tone. Walking, cycling and swimming are good aerobic activities to try. Be sure to warm up before exercising and cool down afterward. Our experts at Fritz Physical Therapy & SportsMedicine teach you stretching, toning and aerobic exercises to feel better and stay pain- free. Drink lots of fluids, begin slowly and increase workouts gradually. Avoid high-impact aerobic activities andweight lifting when injured or while in pain. Consult one of our experts before trying exercises you are unsure of doing.

If you want to return to a pain-free, active lifestyle, contact us today to schedule an appointment at Fritz: 412-278-1221 or KineticEdge: 724-900-5130.

PATIENT SUCCESS SPOTLIGHT | “Fritz PT got me back on track! Had shoulder and bicep surgery and they aided greatly in my recovery. The staff is knowledgeable, friendly and most importantly caring! Big thumbs up to everyone at Fritz!” -T. Horew “The staff is knowledgeable, friendly and most importantly caring!”



At Fritz and Kinetic Edge Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Fritz and Kinetic Edge Physical Therapy 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



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:

• Climbing stairs • Jumping jacks • Mountain climbers • Burpees

• Jump rope • High knees

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. WELCOME JESSICA GALIE HUDOCK, PT, DPT, OCS TO OUR KINETIC EDGE STAFF! Jessica earned her Bachelor of Science degree in Rehabilitation Science as well as two certificates in Pathokinesiology in Rehabilitation and Psychosocial Issues in Rehabilitation in December 2007 and a Doctorate degree in Physical Therapy in 2011 from the University of Pittsburgh where she also graduated Summa Cum Laude and was a University Scholar. Her accomplishments also include a member of the National Society of Collegiate Scholars and the Golden Key International Honor Society. Jessica is a board certified orthopedic clinical specialist (OCS) which she obtained in July of 2016 and a member of the American Physical Therapy Association, Orthopedic Section. Jessica takes great pride in treating each patient as an individual and devises an evidenced based individualized treatment plan based on the patient’s deficits and functional goals. Her professional interests include orthopedic rehabilitation and sports related injuries. Jessica enjoys helping patients achieve their functional goals as well as return to an active lifestyle and improved quality of life. In her leisure time, Jessica enjoys spending time with her husband, family, and friends as well as maintaining an active lifestyle which includes running.

Exercise Essentials Try this simple exercise to relieve back pain...

Lying on your back with your knees bent, gently rock your knees side-to-side. Repeat 10 times. LOWER TRUNK ROTATIONS

Exercises copyright of

The above exercise is designed to be performed under the instruction of a licensed physical therapist.

No Doctor Referral Necessary Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of Pennsylvania you have direct access to chiropractic care and physical therapy!

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