VCSST_Helping Your Aches and Pains


How To Not Let Aches & Pains Hold You Back! 4 Ways To Beat The Pain


• How To Not Let Aches and Pains Hold You Back

• Exercise Essentials

How To Not Let Aches & Pains Hold You Back! 4 Ways To Beat The Pain! Newsletter

3. EXERCISE Regular exercise can help restore 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 Virginia Center for Spine & SportsTherapy teach you the proper exercises to feel better and stay pain-free. Drink lots of fluids. Begin slowly and increase workouts gradually. Avoid high-impact aerobic activities and weight lifting when injured or while in pain. Consult one of our experts or your doctor before trying exercises you are unsure of doing. 4. PHYSICAL THERAPY Through our program, specialized hands-on techniques and treatments are utilized to address dysfunction of the body. Physical therapy is the science of restoring pain-freemovement with exercises and hands-on techniques. These scientific principles are applied in developing an appropriate treatment plan of care to help facilitate good recovery.

Are you like many people, suffering from aches and pains? Ocassional back or neck achesmay bemore of a nuisance than anything. However, episodes of pain can become progressively worse, lasting longer and affecting other parts of your body. If you address and treat the cause of your pain early through physical therapy, drastic measures such as surgery can often be avoided. Here are some tips to help you battle daily aches and pains: 1. ICE & HEAT For muscle pain from overuse or injury, rest that body part and take acetaminophen or ibuprofen depending on what your doctor may advise you is best. Apply ice for the first 24 - 72 hours of an injury to reduce pain and inflammation. After that, heat often feels more soothing. 2. SLEEP Be sure to get plenty of sleep and try to reduce stress. The amount of sleep 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. If you sleep on your side, put the pillow between your legs. If you sleep on your back, put the pillow behind your thighs.

If you are suffering fromaches and pains, call us today to learn more about how you can return to a pain-free active lifestyle!

“Healing is a matter of time, but it is sometimes also a matter of opportunity ” -Hippocrates

Refer a friend and if they mention your name while scheduling their initial appointment, you get a $10 gift card! Whodo youknowthat needs our help?

Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

Patient Spotlight “I will never go anywhere else.” “What a wonderful experience I had at VCSST. I had tried other therapy centers but after my surgery I went to VCSST. I will never go anywhere else. Just walking in the door was a different experience from the others. With every visit Martin took the time to review the previous exercises before introducing the next ones. I can’t say enough about the concern and care I received there. I would HIGHLY recommend this facility to anyone needing this service. I honestly think they are unique.” Denny B.

Questions about your Health Insurance benefits? We are happ to assist you. Email our Billing Office Manager, or simply call us at (804) 249-8277. Although it will become an expense if you don’t invest in it.

CALL TODAY (804)249-8277

Muscle aches and pains are common, typically involving more than one muscle. Pain can also involve ligaments, tendons, and other soft tissues that connect muscles, bones, and organs. Muscle pain is most frequently related to stress, tension, overuse, or muscle injury from exercise or physically-demanding work. In these situations, the pain tends to involve specific muscles and starts during or just after the activity. It is usually obvious which posture or activity is causing the pain. 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 joint stiffness. The most common causes are: • Injury or trauma including sprains and strains • Overuse • Tension or stress Muscle pain may also be due to: • Medicine lowering blood pressure • Medicine lowering cholesterol • Infections • Cold & Influenza (flu) • Electrolyte imbalances, such as too little potassium or calcium • Fibromyalgia

Call us today to schedule a pain relief evaluation.

Exercise Essential

Healthy Recipe

Zucchini Linguine

PLANK Lie flat on the floor. Rise up on hands and feet, holding your body flat as a plank. Try to hold for one minute. If you cannot hold for one minute, hold for 20 seconds up with good form and then relax down for 5 seconds, repeating 5 times. As an easier alternative, rise up on elbows and knees. Gradually progress to elbows and feet, and then to hands and feet. Core Strength

INGREDIENTS • 1 lb tomatoes, finely chopped • 1 tablespoon chopped basil • 1 tablespoon chopped parsley • 2 garlic cloves, minced • 2 teaspoons kosher salt

• 1 small red chile, seeded & minced • 1/3 cup extra-virgin olive oil • 12 ounces linguine • 3 baby zucchini, thinly sliced • 1/4 cup freshly grated Parmesan cheese, plus more for serving

DIRECTIONS In a large bowl, toss the tomatoes with the basil, parsley, garlic, salt, chile and olive oil. In a large pot of boiling salted water, cook the linguine; drain well. Add the linguine to the bowl along with the sliced zucchini and toss. Add the 1/4 cup of grated cheese, toss again and serve in bowls, passing more cheese at the table.


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