Fleming PT: Helping Aches and Pains

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

HELPING DAILY ACHES & PAINS It is an unfortunate reality that pain is a part of life. Having aches and pains in your neck, back, knees, and hips is commonplace, especially as you begin to age. However, as those aches and pains grow more severe they can become more challenging to deal with. (continued inside)


• Helping Daily Aches & Pains • Why Do Your Muscles Ache? • Exercise Essentials • Patient Success Spotlight


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



• Why Do Your Muscles Ache? • Healthy Recipe • Exercise Essentials • Patient Success Spotlight


3. Exercise. Lack of exercise can lead to stiffness and weakness in muscles and joints, and regularly stretching and moving can help increase blood flow. Carrying excess weight can also lead to pain and discomfort, and exercise is beneficial in supporting weight loss efforts. Cardiovascular activities like walking, cycling, and swimming are especially good options for alleviating pain. Checkwith your physical therapist before trying anew formof exercise. 4. Physical Therapy. Physical therapy is an ideal solution for addressing pain, especially pain that develops following an injury or surgical procedure. At Fleming Physical Therapy we provide specialized “hands on treatment” including deep tissue massage and manual techniques to relieve muscle tension/tightness and align the spine and joints. In addition, we offer a wide variety of modalities including, ultrasound, electrical stimulation, Class IV Laser, infrared light therapy and kinesio-tape. Finally, we provide instruction in stretching and strengthening exercises as well as instruction in proper body mechanics and injury prevention. Look inside to learn more about our programs and say good-bye to your aching back.

It is never a good idea to let aches and pains grow so severe that they interfere with your quality of life. These are a fewways to help alleviate any aches and pains that you may have:

1. Hot and Cold Therapy. Using ice and heat to manage pain is one of the oldest tricks in the book. Oftentimes, muscle pain develops as a result of injury or overuse and using over the counter pain medications like acetaminophen or ibuprofen can help, but combining those medications with repeated ice and heat therapy is a better strategy for reducing overall pain and tightness. 2. Rest. When you are experiencing pain in a certain muscle group, resting that muscle group is a good idea. Sleep, in general, is beneficial for helping decrease pain. Increasing the amount of sleep you are getting by just one or two hours per night could be beneficial in reducing your overall pain level. ROBERT FLEMING PT, DPT, OCS, FAAOMPT, Owner


Why Do Your Muscles Ache? Musclepain is oneof themost common forms of pain. It frequently develops as a result of injury or overuse and can develop almost anywhere in the body. It is most common in the arms, shoulders, legs, and back and neck. Sometimes, muscle pain will come and go, developing and then quickly subsiding before becoming a long-term issue. But this is not always the case. A sprain or strain of a ligament, which are the fibrous tissues that connect bones and joints, can cause long-term pain if correct healing does not occur.

The most common issues of muscle pain are related to injuries, especially: • Neck and back injury • Shoulder injury • Sprain or strain injury • Stress from overuse or tension In some situations, muscle pain can also be caused by: • Certain medication usage • Fibromyalgia

In situations like these your pain may need to be addressed by a medical professional. Physical therapists are able to address the underlying cause of pain in many chronic conditions, such as in the cases of sertain autoimmune diseases and fibromyalgia. Most aches and pains are temporary and generally last 1-3 days. However, once muscle pain begins to go past 3 days without changing, or you feel the same aches and pains repeatedly, it’s time to give us a call as there may be an underlying problem such as muscle imbalance, or stiff tissues and joints.

• Autoimmune disease • Other chronic concerns



Healthy Recipe

Ingredients • 1 tsp garlic-herb, salt-free seasoning blend • 1 tsp ground cumin • ⅛ tsp salt

• 1 cup chopped onion • 1 cup green sweet pepper • 2 cloves garlic • 1 tsp bottled minced garlic • 1 (14.5 ounce) can no-salt-added diced tomatoes • 1 (8 ounce) can no-salt-added tomato sauce • 1 cup water • 4½ tsp chili powder

• 1 (15 ounce) can kidney beans • 1 cup frozen mixed vegetables

• ¼ cup light sour cream • Fresh cilantro (optional) • 1 tsp canola oil

Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning. Add undrained diced tomatoes, tomato sauce, the water, the chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder.


Patient Success Spotlight

Refer A Friend

Do You Have Friends Or Family Unable To Do The Following:

“Thank you for all of your help getting my balance back to normal after my fall. I also want to say thanks to everyone at Fleming Physical Therapy for the warm smiles and greetings I received coming into therapy each and every day. You are all really special!” – D.K. “...thanks to everyone at Fleming Physical Therapy for the warm smiles and greetings I received coming into therapy each and every day.”

Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle If you know someone suffering with aches and pains give the gift of health. Refer them to Fleming Physical Therapy today. Pass along this newsletter or have them call us directly to schedule an appointment.


Exercise Essentials Try this movement to help relieve hip pain.

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Loosens Tight Hips

HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/ leg back to a leveled position.

MISSPELLED MANIA EDITION! You could be the winner of a $20 gift card! Enter our drawing by being one of the first 10 people to call with the misspelled word in this newsletter. Call in at an office near you! CALL IN AT A LOCATION NEAREST YOU!


SCHENECTADY 518-346-0605

AMSTERDAM 518-212-6291

GLOVERSVILLE 518-921-4189

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