Everyone develops aches and pains from time to time. After a long day out in the sun, or after an afternoon of trying to keep up with household chores, sometimes the tasks that we expect of our bodies can get the best of us.
NEWSLETTER JANUARY 2020
HELPING TO RELIEVE YOUR ACHES AND PAINS
www.manaphysicaltherapynj.com
JANUARY 2020
NEWSLETTER
Aches and Pains Everyonedevelopsachesandpainsfrom time to time. After a long day out in the sun,orafteranafternoonoftryingtokeep up with household chores, sometimes the tasks that we expect of our bodies can get the best of us. Helping To Relieve Your
COME VISIT US! Monday 7am-7pm Tuesday 10am-9pm Wednesday 7am-7pm Thursday 10am-9pm Friday 7am-7pm INSIDE: Helping To Relieve Your Aches and Pains Do What’s Good For The Heart! Garlic Butter Meatballs With Zucchini Pasta
1.Usehotandcoldtherapyappropriately to reduce inflammation. After a good workout or a day of doing chores out in the yard, your muscles will likely feel sore. Apply ice directly to the area that hurtsonandoff for20minutesata time during thefirst24-72hoursafter thepain develops.After that,considersoaking in hot water, such as taking a warm bath, to further soothe your muscles. 2. Don’t underestimate the power of resting! Your body relies on sleep just as much as your brain. You need to get plenty of sleep to keep your stress level at a minimum—and that includes your physical stress level. Aim to sleep between7-9hourseverynight.Themore activity you engage in, the more sleep you need. 3. Keep your body in good shape with regular exercise. It may seem counterintuitive to cut down on pain by moving more, but exercise is a really good way to reduce aches and pains. When you exercise every day, you are able to train your muscles for more movement, and thereby reduce aches and pains.
Whether it isa lingeringache inyourback, feet that feel swollen and tired after a long day in your shoes, or a crick in your neck that just won’t go away, dealing with aches and pains can really take a toll on your overall feeling of wellbeing. If you stopped and asked around, you’d be amazed to see howmany people are strugglingwithachesandpains, just like you.Whatmaysurpriseyouevenmore is howmanypeoplearecopingwith those painswithoutdoinganythingproductive about it. Painmedicationscanreducetheseverity of aches and pains for a little while, but they don’t do anything to resolve the issue. There are things that you can do at home that can alleviate your aches andpains,helping to reduce theseverity of your discomfort while also reducing the likelihood that the pain will return. Here is a quick rundown of things that you can do at home that can reduce your daily pain: How to Deal with Aches and Pains
Why Physical Therapy? Fun & Games Sudoku
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www.manaphysicaltherapynj.com
-8100 NIENT T.
647 Route 18 South, Unit I • East Brunswick, NJ, 08816 (Next-door to Stop & Shop) SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side. Relieve Back Pain “Dr. Coomber was awesome! I’ve been to 2 other doctors and they couldn’t get rid of my neck pain, but after 3 weeks with Dr. Coomber the pain relief was much greater than what I had experienced before. I would recommend Mana Physical Therapy to anyone looking for the best results!” - S.K. Patient Review
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WHY PHYSICAL THERAPY?
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the lining of your muscles to cause a burning sensation. More movement will push that acid out,helpingyou toexperience relief,and in time your muscles will develop increased elasticity, and the burning won’t be so severe. Build-up of tension from stress or overuse, and muscle pain from poor posture can also contribute to regular pain. A physical therapist can take a comprehensive assessment to help determine what may be the primary cause behind your aches and pains. Working with a physical therapist can help you develop a new approach to managing your aches and pains. Your physical therapy program will likely take into account strategies
likehydrotherapy,deep tissuemassage,guided stretching and targeted movements to help you experience ongoing relief from regular discomfort. Give us a call so we can help you say goodbye to your aches and pains.
Keepingactive,staying rested,andbeingsmart with hot and cold therapy create a trifecta for healthy management of aches and pains, but they aren’t going to solve the bigger problems. When aches and pains start to grow severe, or chronic, then it is time to reach out to a professional for support. Physical therapy is thebestwaytoreduceachesandpainsbecause it takes into account a combination of active and passive strategies to help tackle the cause of your pain. There are a lot of different reasons as to why you may start feeling aches and pains. Muscle pain will occur whenever your muscles start to grow.Tobuildmoremusclemass,yourmuscles have to stretch, and lactic acid can pour into
Call us at 732-390-8100. We can help you win against your pain.
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• Back Pain & Sciatica • Neck Pain & Headaches • Shoulder Pain • Hip and Knee Pain • Elbow,Wrist&HandPain What We Treat
5 3 6 8 1 2 4
2 9 7 6 2 3 1 8
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2 • Foot and Ankle Pain • Motor Vehicles Injury • Balance&Gait Disorders • Arthritis • Chronic Pain 5 3
• Running Injuries • Ergonomics
9 3 7 6 7 3 9 8 6 4 2 1 4 2 3 8 4 1 7 3 6 2 3 • Sports Injury • Vestibular Disorder • Work Injury
9 3 7 1 6 4 9 3
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7 • Pre-Surgical Rehab • Post-Surgical Rehab • Neurological Disorders 9 4 5
7 4 1 6 5 2 3
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Fun & Games SUDOKU www.manaphysicaltherapynj.com
9 The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once. 8 4 1 2 8 1 2 3 5 7 4 1 2 5 2 9 3 1 7 6 4 3 2 7 6 1 3
3 8
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Garlic Butter Meatballs With Zucchini Pasta
Do What’s Good For The Heart!
For turkey meatballs: Combine ground turkey and ground pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro and black pepper in a bowl. Mix well with your hands or fork to form medium balls. Arrange the • 1/2 lb ground turkey meat • 1/2 lb ground pork meat (optional) • 1/2 cup shredded cheese • 1crumbledbouilloncube(optional) • 1 tbsp hot sauce • 1 cup fresh chopped cilantro, divided • 4 cloves garlic, grated + 2 cloves garlic, minced
• 1 tsp Italian seasoning • 1/2 tsp red crushed chili pepper flakes (optional) • 3 tbsp butter • 4 medium zucchini, spiralized • lemon juice • salt (to taste) • black pepper (to taste)
1. Aim for lucky number seven. Young and middle-age adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options.
5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugardamagesarteriesandmakes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to changeyour eating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’tspend timearoundotherswho smoke as well. 8. Clean up. Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).
turkey meatballs on a plate and set aside. Melt 2 tbsp butter in a large skillet over medium-low heat. Cook the turkey meatballs for 8-10 min on all sides until cooked through. While cooking, baste the meatballs with the mix of butter and juices. Remove to a clean plate and set aside. For zucchini noodles: In the same skillet, melt remaining 1 tbsp of butter; then add lemon juice, hot sauce, minced garlic, and red pepper flakes. Add zucchini noodles and cook for 3-4 min, stirring regularly, until zucchini is done but still crisp and juices have reduced a bit. Adjust seasoning with salt and pepper and garnish with more cilantro or parsley. Push zucchini on one side of the skillet and add the turkey meatballs back to the pan and reheat for about a minute. Serve the garlic butter turkey meatballs with lemon zucchini noodles immediately with a lemon slice on the side.
Our Specialties
• Kinesio Taping • Trigger Point Therapy • Running Analysis • Active Release Technique
• Manual Therapy • Physical Therapy • Acupuncture • Maitland Approach
• Selective Functional Movement Assessment • Therapeutic Exercise • Pilates
Who Do You Know That Needs Our Help? • Walk for long distances • Live an active and healthy lifestyle Do You Have Friends Or Family Unable To Do The Following: • Move without pain • Bend and move freely • Balance confidently & securely • Sit for long periods comfortably
TELLTHEM TO CALL 732-390-8100. THEYWILLTHANK YOU AND SOWILLWE!
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