Enjoy The Holidays Without Neck Pain

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

Enjoy The Holidays Without NECK PAIN Don’t You Deserve The Gift Of Pain Relief This Year?

Neck pain can be a constant ache or sharp pain with movement, stopping you from enjoying life’s activities. Neck pain is very common affecting approximately 2/3 rds of the population at one point or another. People with neck pain suffer mainly from one of the following conditions: Degenerative Disc Disease The discs are the fluid filled sacs between the bones of your neck. The normal aging process shrinks the discs and dries them out. Repeated stress and strain also weakens the tissues that make up a disc. When this happens, the disc loses its ability to absorb shock. In turn, this causes rubbing and changes in the shape of the joints in your neck, which can be painful. Muscle Strain When there is an injury to the neck or you overuse the shoulder and neck muscles, a strain can occur. When this happens, the neck muscles may go into spasm to help support and protect the sore area. Mechanical Neck Pain Mechanical pain usually starts from changes in the neck joints. As discs start to collapse, the space between the neck bones narrows, and the joints

may become inflamed. The pain is usually chronic and is typically felt in the middle part of the neck. However, it may spread from the neck into the upper back or to the outside of the shoulder in some cases. Radiculopathy Pressure or irritation on or around the nerves of the neck can affect the nerves’ electrical signals. The pressure or irritation can be felt as numbness on the skin, weakness in the muscles or pain along the path of the nerve. Weakness in the spinemuscles can cause abnormal pressure on the nerves and increased chance of radiculopathy. If you are suffering from neck pain, our SPINE Program is ideal to quickly relieve your pain and prevent it from returning. From long-term neck pain, to recovering from a complicated surgery, we can relieve your pain quickly, returning your natural mobility and strength. Our treatments are designed to help ease pain and to improve flexibility, strength, posture and function. We even teach you how to protect your neck in the years ahead. Look inside to learn more about our SPINE Program and say good-bye to that aching neck!



your thighs and knees. This should place your knees in a slight, supported bend which takes pressure off your lower back. If you sleep on your side, be sure to put a pillow between your knees. This helps keep the alignment of your spine, and takes the pressure of your upper leg off the spine. Have 1-2 pillows under your head to keep your neck in proper alignment. If you need 2 pillows stagger them so that one pillow overlaps the other by one half. The lower half goes under the shoulders, while the upper half supports the neck. Our physical therapists at Solutions Physical Therapy & Sports Medicine can show you exercises, stretches and techniques to relieve your pain and prevent it from returning. If you are suffering with neck or back pain, call us today to learn more about how we can relieve your pain, returning you to a more active, pain-free life!

We spend one third of our lives sleeping. Therefore, how you sleep and the bed you sleep on can have a dramatic effect on the support of your body. When you sleep you need to be aware of how your neck and spine are supported. There are many different types of beds on the market today which can be very confusing for consumers. The best type of bed is the one that you try out and feel most comfortable using. Typically, a bed that is firm underneath, with a softer top helps to provide support as well as contour your body. If your mattress is old, then think about investing in a new one so that your neck and spine are supported well. The best positions to sleep in for your spine are on your back or sides. Avoid sleeping on your stomach since your spine ends up twisted, especially your neck. Over the hours of repetitive sleeping on your stomach, you can damage the joints of your spine and compress the nerves exiting your spine. Use a pillow to help support your body and take the weight of your legs off your spine. If you like to sleep on your back, place a pillow under the backs of

Discover Our Neck Pain Program

Don’t let pain become a way of life Pinpoint the exact cause of your neck pain!

Relieve your spinal pain! Do you suffer with a y of the following symptoms? • Pain while running or stretching • Neck pain or stress • Difficulty with stiffness and soreness • Pain from an old injury or accident • Difficulty completing workout sessions • Radiating pain to muscles and joints


CALL US TODAY 703-299-3111 Offer valid for the first 25 people to schedule. Expires 01-30-17.

Patient Success S P O T L I G H T

I came in a doubter and left as a believer!

“I was referred to Solutions Physical Therapy and Sports Medicine by my orthopedic surgeon. He wanted me to try PT before offering the surgery option. I called and made my appointment, somewhat apprehensive due to previous physical therapy I had experienced. In the past, I had endured serious car accidents and had lower back and neck problems. My orthopedic surgeon at the time insisted I use his PT. Well it unfortunately was a scam and all they did was ice and heat treatment. Nothing else. It was very hard to discipline myself to continue as the treatments were something I could have done at home. This time I was hit broadside by a drunk driver. She was going approximately 40 mph when she collided with my driver’s door. Along with a permanent brain injury and PTSD, my left shoulder was severely wrecked by my safety harness. I was transported to the local hospital for treatment. On my first day I was introduced to my PT Shira Greenberg. On that day she began to change my life. At the time of treatment my left shoulder

ached constantly. It woke me up countless times every night. I couldn’t lift weights, golf or do anything. When I was assigned to Shira, from the start she was a professional with a positive touch. She did a very thorough verbal interview then checked my range of motion. We started PT that day. Shira always made sure I had the correct form during each exercise. She also introduced me to dry needling. I did not hesitate as I trusted Shira implicitly. Believe me when I started lagging she would correct my form and I would start over. For that I am indebted to her. By the end of my sessions I felt 90% better. She gave me all the information to continue at my house and said if I had any questions to call. That made me feel that Shira and Solutions PT really cared. I continued on my own. Now I’m 100% pain free. I play golf, lift weights and sleep without pain. I came in a doubter and left as a believer in what PT can do for you. Thank you Shira and Solutions Physical Therapy for changing my life!” - Mark M.


You Have The Right To Choose Your Physical Therapy

Whether you want to come in because you’ve suffered a recent injury or you want to improve your physical health, tell your doctor about Solutions Physical Therapy & Sports Medicine. Get started feeling better today! See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties Call Us To Schedule An Appointment Today!

Orthopedics At Solutions Physical Therapy and Sports Medicine, we are proud to have Alexandria’s most advanced clinicians in the treatment and rehabilitation of musculoskeletal injuries. Our staff specializes in utilizing the latest research and most advanced techniques to develop individualized treatment plans that allow patients to recover as quickly and fully as possible. Service Spotlight

Some of the conditions we treat include: • Post-operative care for shoulder, knee, hip, and ankle surgeries • Joint and ligament sprains

• Muscle strains • Osteoarthritis • Overuse injuries • Motor vehicle accidents

Staff News


Shira Greenberg has had an interest in physical therapy since she took a Sports Medicine class in the 10th grade at Lake Braddock Secondary in Burke, Va, where she grew up. She got her Bachelor’s degree at University of Delaware in 2002 and went on to Washington University in St. Louis where she received her Doctorate in Physical Therapy in 2005. Shira has experience with professional and various recreational athletes, the performing arts, and she takes a special interest in working

with high school athletes in the region. She has been participating in Fairfax County Public School system’s student athlete pre-participation physicals since 2006. Shira also has experience working with pediatric patients. Shira is a Certified Strength and Conditioning Specialist and has recently become a Certified Kinesio Taping Practitioner. She was a competitive figure skater for 15 years and is now active in yoga, boxing, rock climbing, skiing, hiking, swimming, rollerblading and racquetball

Job Well Done Shira, Christina & Vicki! Our PTs Shira and Christina, and PTA Vicki, have recently completed their Level One Graston Training. Congratulations to all for this accomplishment!


Healthy Recipe

Dark Chocolate Cranberry Oatmeal Cookies Eating Right Never Tasted So Good! 11 Ingredients • 1 cup (100g) instant oats • ¾ cup (90g) whole wheat/gluten-free* flour

Directions Whisk together the oats, flour, baking powder, cinnamon, and salt in a mediumbowl. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the maple syrup. Add in the flour mixture, stirring just until incorporated. Fold in the cranberries and 2 ½ tablespoons of the chopped dark chocolate. Chill the cookie dough for 30 minutes. Preheat the oven to 325°F, and line a baking sheet with parchment paper or a silicone baking mat. Drop the cookie dough into 15 rounded scoops onto the prepared sheet, and flatten to the desired thickness and width using a spatula. Gently press the remaining chopped dark chocolate into the tops. Bake at 325°F for 9-12 minutes. Cool on the pan for 10 minutes before turning out onto a wire rack.

• 1 ½ tsp baking powder • 1 tsp ground cinnamon • ¼ tsp salt • 2 tbsp (28g) coconut oil/unsalted butter • 1 large egg • 1 tsp vanilla extract • ½ cup (120mL) pure maple syrup • ½ cup (55g) fresh cranberries, chopped • 3 tbsp (42g) chopped dark chocolate http://amyshealthybaking.com/blog/2015/11/19/dark- chocolate-cranberry-oatmeal-cookies/


Exercise Essentials Try these exercises to help with aches and pains...

Good stretch if you sit at a computer all day

Helps decrease neck pain

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

LEVATOR SCAPULAE STRETCH Grasp your arm on the affected side and tilt your head downward into the armpit. Use your opposite hand to guide your head further into the stretch. Hold for 30 seconds and alternate sides. Repeat 5 times.

Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.


Think Solutions PT FIRST

Why You Need To Come In For Another Check-Up:

� Move without pain � Bend and move freely � Balance confidently and securely

� Sit for long periods comfortably

� Walk for long distances � Live an active and healthy lifestyle

Take Care Of Your Aches & Pains Before It’s Too Late!

For more information go to solutionsphysicaltherapy.com


Call for more information! Alexandria 225 Reinkers Lane Suite GR 4 Alexandria, VA 22314 P: 703-299-3111 F: 703-299-1556

Hi! My name is Shira. Read more about me in the my staff spotlight inside!

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