ProActive Physical Therapy & Sports Rehab Newsletter
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY N E W S L E T T E R
JULIE ARENDS, PT, MPT GETTING TO KNOW THE PROACTIVE PHYSICAL THERAPY & SPORTS REHAB TEAM!
Julie is native of Northwest Iowa, growing up in Hull, IA and attending Boyden-Hull High School. She graduated from Northwestern College and went on to receive her Master’s of Physical Therapy degree from the University of Des Moines. She has been a licensed physical therapist since 1996. Julie has a strong educational background in manual therapy utilized in treating spinal and musculoskeletal injuries, pain or problems.
Julie is an active member in her community, sitting on different boards including Board President of Family Crisis Center. She is also a member of the American Physical Therapy Association and Private Practice Section. Julie and her husband, Todd, live in Sioux Center with their three kids.
INSIDE : • Stand Up To Your Sciatica
• Exercise Of The Month • Patient Success Spotlight
• Avoid Aches & Pains In The Garden
www.proactivephysicaltherapy.net
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY N E W S L E T T E R
STAND UP TO YOUR SCIATICA FEEL YOUNGER. MOVE BETTER. GET STRONGER.
If you’ve experienced back pain, and even leg pain, you might have a deeper issue. You might be facing sciatica. While “sciatica” may sound serious, it can be treated with Physical Therapy. Inside, we’ll cover sciatica back pain. What Is Sciatica? Sciatica is pain that radiates alongside the sciatic nerve. This nerve, which branches from your lower back — spanning across your hips, buttocks and legs — can be injured or stressed in several ways. Mayo Clinic has pinpointed the most common cause of sciatica-related pain: inflammation along the spine, where compressed nerves are aggravated. While sciatica pain can be great, it can be treated. A lot of sciatica cases, in fact, can be resolved without operation — and in a few weeks. Even if you’ve suffered severe sciatica with leg weakness, bladder changes, or In most cases, sciatica occurs when one of the back’s discs is irritated. It can also happen if the spine narrows — an effect called spinal stenosis. As we age, our backs undergo a lot of stress. This stress takes a toll, causing inflammation in several areas. If this inflammation reaches a certain point, it may compress these nerves — resulting in pain. What Are the Symptoms of Sciatica? Sciatica back pain is normally noticed as a pain radiating from the lower INSIDE : • Avoid Aches & Pains In The Garden • Healthy Recipe nerve issues, there’s still hope. What Causes Sciatica?
• Exercise Of The Month • Patient Success Spotlight
back. Often, this pain extends to the buttock, extending down the leg. If you’re suffering from sciatica, you might feel the discomfort anywhere along this nerve pathway. The pain can even extend to the calf. The pain itself can be dull, aching or even sharp. In some cases, the compressed nerve may feel like it burns, causing considerable pain. In other cases, the compressed nerve may simply issue a sharp jolt of pain. Some people experiencing sciatica may even have leg numbness, tingling or weakness. If sciatica isn’t treated, it can hinder mobility altogether. How Physical Therapy Can Help with Sciatica If you’re experiencing sciatica, contact a physician or the staff at ProActive Physical Therapy and Sports Rehab. Medical News Today asserts that over-the-counter painkillers may alleviate pain, but in-depth physical therapy is often needed. Physical therapy can reduce sciatica compression by carefully introducing exercises and individualized treatments. These treatments, developed by Physical Therapists following evaluation, can eliminate sciatica over time. If you’re experiencing back pain, don’t wait. Call one of our professionals at ProActive Physical Therapy & Sports Rehab today, and ask about physical therapy options. Your mobility is important, and your back can be treated and aid in return to your maximum level of function. https://www.webmd.com/back-pain/what-is-sciatica#1 - https://www.medicinenet.com/ sciatica/article.htm -https://www.mayoclinic.org/diseases-conditions/sciatica/symptoms- causes/syc-20377435 - https://www.medicalnewstoday.com/articles/7619.php
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ABDOMINAL BRACING Line on your back, knees bent, feet flat on the floor. Place your hands on the front of your pelvis and contract your deep core by drawing belly button / abdominals down and back toward spine. Straighten one knee. Return foot to the starting position. Alternate legs one at a time. Repeat 10 times on both sides. If exercise is painful, do not continue. Strengthens Core www.simpleset.net EXERCISE OF THE MONTH Try this movement if you are experiencing back pain.
Avoid Aches & Pains In The Garden This Spring
Common gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints. This is especially true for people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening. These tips can help prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up.
HEALTHY RECIPE
Roquefort Pear Salad
• Change positions frequently to avoid stiffness or cramping.
• 1 head leaf lettuce, torn • 3 pears • 5 ounces Roquefort cheese • 1 avocado • 1/2 cup sliced green onions • 1/4 cup white sugar
• Make use of a garden cart or wheelbarrow to move heavy planting materials or tools. Be sure to keep your back straight while using a wheelbarrow. • If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling.
• 1/2 cup pecans • 1/3 cup olive oil
• 3 tablespoons red wine vinegar • 1 1/2 teaspoons white sugar • 1 1/2 teaspoons prepared mustard • 1 clove garlic, chopped • 1/2 teaspoon salt
• If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening.
• Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back, a short walk and light stretching, similar to stretches done before starting.
INSTRUCTIONS In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces. For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar, mustard, chopped garlic, salt, and pepper. In a large serving bowl, layer lettuce, pears, blue cheese, avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve.
Author: Andrea Avruskin PT, DPT
CALL US TODAY IF YOU ARE EXPERIENCING BACK PAIN
Patient Success Spotlight
Refer A Friend Who Do You Know That Needs Our Help?
“The exercises and treatments that they assigned for my injuries were very effective.” “All of the staff members were very friendly and seemed to care about me and how I was doing. They were great at setting up appointments around my schedule, and if I needed to quick-set an appointment, they always found a way to squeeze me in. The exercises and treatments that they assigned for my injuries were very effective. They would eventually heal my injury, while also strengthening my weaker areas to prevent me from experiencing that injury again. Thank you!” - Avery Den Herder
Do You Have Friends Or Family Unable To Do The Following:
ProActive Workshops!
� Move without pain
� Sit comfortably for long periods
� Bend & move freely
� Walk for long distances
� Balance confidently & securely
� Live an active & healthy lifestyle
MARCH 26, 2019 BACK PAIN WORKSHOP 1. The biggest mistake low back pain suffers make. 2. Three most common causes for low back pain. 3. Three strategies to eliminate back pain for good.
If you know someone suffering with aches and pains give the gift of health. Refer them to ProActive Physical Therapy & Sports Rehab today.
Pass along this newsletter or have them call us directly to schedule an appointment.
About ProActive!
Discover How To Live A Healthier Life!
At ProActive Physical Therapy & Sports Rehab, you will receive hands- on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
ProActive Physical Therapy & Sports Rehab seeks to provide the highest quality of care for our patients. We are dedicated to serving each patient in their rehabilitation and wellness needs with a comprehensive approach that supports each patients individual needs. We are committed to providing patients with the knowledge necessary for them to be actively involved in their care and recovery.
1. CALL AND TALK TO YOUR THERAPIST
2. DISCOVER WHY YOUR PAIN HAS COME BACK
WE OFFER 2 CONVENIENT LOCATIONS CALL TO SCHEDULE TODAY!
3. GET YOUR CUSTOM RECOVERY PROGRAM
110 16th St SW Sioux Center, IA 51250 Phone: 712.722.1902 Fax: 712.722.1905 Sioux Center
301 10th Street Suite C Sheldon, IA 51201 Phone: 712.324.0110 Fax: 712.324.0031 Sheldon
www.proactivephysicaltherapy.net
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