NextStep_Determining The Origins of Your Pain

COVID -19 UPDATE

We at Next Step Physical Therapy wanted to help you through these tough times in any way that we can. What does that mean? First of all we are still open - we are considered essential. The reason is that the government would prefer that anyone with musculoskeletal pain should come to see us instead of going to the ER or their primary care physician. Those folks need to help people with COVID-19 so it’s in everyone’s best interest for you to stay away from those places and come here instead. Understandably, many people are uncomfortable leaving their home and so Medicare and most insurances have now allowed people to get physical therapy treatment over the phone or on a video conference. You would be surprised at how much help we can still give even though we aren’t physically there during a tele-health visit. In addition we are posting information and tips on Facebook and through email to try to give you as

many resources as we can. There are also some non musculoskeletal tips we would like to give you. Where are you getting your virus information from? A good rule is to only consult the Center for Disease Control website (cdc.gov) for accurate information regarding the virus. There is a lot of misinformation out there on social media and talk shows, so make sure the information is coming from a credible source. Live press conferences are also better than listening to someone else talk ABOUT the press conference that took place earlier in the day. We also wanted to take this time to remind everyone that this will have an ending to it. We will be able to go outside and hug our friends and loved ones again, have dinner at your favorite restaurant, and watch your favorite sports teams. Hang in there! If you need us in any way - even if you just need someone to talk to - we are here for you.

INSIDE : • Determining the Origin of Your Pain • 3 Natural Ways to Beat Spring Allergies

• Spring Fever Word Search • Patient Success Spotlight www.nextsteppt.com

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

DETERMINING THE ORIGIN OF YOUR PAIN Physical Therapy Can Relieve Your Pain

Sometimes it happens when a pain develops that you can immediately identify the cause. A new pair of shoes may cause a sharp pain in your heel, or an old chair at work may cause your back to grow sore and uncomfortable as time goes on. But there are other situations in which pain develops, and the cause of the pain is unclear. Different types of bodily pain can tell you different things about your body and overall bodily health. Sometimes, a pain in your arm or your leg may have little to nothing to do with an actual issue in your arm or leg. Physical therapists are like well-trained detectives when it comes to identifying the causes of pain. A physical therapist knows the way that the nervous system works, making it possible to identify the potential causes of pain, even if the pain is manifesting itself in an unusual or seemingly inexplicable way. Whether you are suffering from pain in your head, your back, your neck or anywhere else in your body, working with a physical therapist can help you find the relief you are looking for. Physical therapists are trained in identifying and treating the cause of your pain, giving you the opportunity to shift away from the ongoing use of pain medication and instead find relief from your pain with a series of strategies that include stretching, muscle building and flexibility training. Understanding Your Pain: When you meet with a physical therapist to understand where your pain may be coming from, one of the first things you’ll do is have a conversation about your pain. How long you’ve been experiencing pain, where it developed and how the pain manifests itself are all very important distinctions that can help shed some light on what may be causing your discomfort. Here are a few things you may want to consider before heading into physical therapy: • Consider exactly where the pain occurs in your body, and research what the different parts of the body are called so that you can have an accurate and

helpful conversation about your pain. For example, back pain has a lot of different differentiations, and lumbar pain (which is in the lower back) is frequently caused by factors different from what would cause upper-back or neck pain. • How does the pain feel when it develops? Is it a lingering ache? Is it a sharp stab? Is it more of a tingling feeling? Each of these sensations are actually associated with different types of problems, so describing your pain appropriately may be helpful in determining the best treatment methods for your body’s needs. • What do you think may be causing the pain? Of course, it happens that a pain will develop, and you are dumbfounded as to why, but more often than not, there is something that you think could be influencing it. If the pain started around the same time as a change in environment or life circumstances, then it is worth telling your physical therapist about the association. Another thing to consider about your pain is whether or not it develops at particular times of the day or year. There are plenty of situations when someone begins to experience pain when the weather starts to change, and it turns out that the pain is a result of arthritis and inflammation. There are other situations in which the pain will develop as a result of prolonged sitting or the opposite — such as when things get crazy at home or at work, and you find that you are not getting as much sleep as usual. Considering any changes in your daily habits or environmental factors can be very helpful in determining what is causing your pain. Regardless of where your pain is, how long you’ve been dealing with it, or how intense the pain feels, the smart thing to do when pain develops is to speak with a physical therapist. Working with a physical therapist can help you finally get a step ahead of your pain, finding treatment options that are designed to provide you with long-term relief instead of temporary relief from medication. For more information about physical therapy for overcoming bodily pain, contact us.

SERVICES & THERAPIES :

• Wrist / Hand Pain • Wellness / Balance Problems • Ankle / Foot Pain

• Knee Pain • Sports Injuries • Shoulder Pain

• Physical Therapy • Low Back Pain • Neck Pain

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3 NATURAL WAYS TO BEAT SPRING ALLERGIES 1. Limit your time outdoors. Each spring, trees release billions of tiny pollen grains into the air. When you breathe them into your nose and lungs, they can trigger an allergic reaction. Staying inside can help, especially on windy days and during the early morning hours, when pollen counts are highest.

2. Get natural relief. Some herbal remedies may help stave off allergy symptoms. More research is needed, but an extract from a shrub called butterbur shows promise. Biminne, a Chinese herbal formula with ingredients like ginkgo biloba and Chinese skullcap, may also help. One study found that people who took biminne five times a day for 12 weeks still felt the benefits a year later. 3. Tweak your home. Simple changes make a difference. Shut all windows to keep out pollen. Use an air conditioner to cool your home instead of a fan, which draws in air from outside.Take off your shoes at the door and ask guests to do the same. That keeps allergens outside. Finally, don’t allow guests, or yourself, to smoke inside the home. It can make allergy symptoms worse. If you or someone you live with smokes, now is a good time to quit.

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Healthy Recipe: Cauliflower Hot Wings with Vegan Aioli

Exercise Essentials Try this simple exercise if you're experiencing pain.

HelpsWith Knee &Hip Pain

www.simpleset.net

IT BAND-STRETCH-SIDELYING Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 30 seconds. Repeat three times on each side.

INGREDIENTS • 1 head of cauliflower • 3/4 cup chickpea flour • 3/4 cup unsweetened almond or soy milk • 2 tsp garlic powder

• 1 1/2 tsp paprika powder • 1 cup spicy BBQ sauce • 1 tsp sriracha sauce (optional) • 2 green onions, cut into rings • salt • black pepper

INSTRUCTIONS Heat the oven to 350 °F. Carefully cut cauliflower into bite- sized florets. In a large bowl, combine chickpea flour, the plant-based milk, garlic powder, paprika powder, salt, and black pepper. Stir until well combined. Dip florets into batter so they’re completely coated. Line a baking sheet with parchment paper and lay cauliflower florets on baking sheet. Bake for 25 minutes at 350 °F. Once baked, transfer the cooked cauliflower wings to a bowl. Combine the BBQ sauce with a teaspoon of sriracha sauce and pour it over the baked cauliflower wings. Evenly coat them from all sides by stirring them a few times. Put coated hot wings back on a baking sheet lined with parchment paper. Bake again for 20 minutes at 350 °F. Serve immediately and sprinkle with green onions. Serve with vegan aioli or vegan ranch sauce.

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Spring Fever Word Search

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April is finishing up and he we are in May. Wow have times changed since we last talked. Like all of you, we at Next Step Physical Therapy have had to drastically change how we are going about our lives. We are still open - and still seeing patients that need our services. We have been rigorously cleaning and disinfecting everything that anybody touches. We have been reaching out to our patients that are homebound and have been helping people over the phone as well as performing tele-health services for those that want treatment but don’t want to come to the office. We will be here for you now and when all of this is over so if you need any help please let us know. Talk to you soon.

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-Chris Ostling

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