Full Potential News by Full Potential Physical Therapy
FULL POTENTIAL NEWS
June, 2018
“Accomplish Your Goals Pain Free!” It is that time of year again when your joints begin to ache more, feel stiff and limit your ability to tolerate activities in the cold. Why do your joints ache when it gets cold? Your joints are filled with fluid and so are your muscles, ligaments and tendons. When the air temperature is colder, tissues tend to become tighter, drier and stiffer. This is especially true for extremities more exposed to the elements and away from the core of the body. Hands, shoulders, knees, hips and ankles are most susceptible. (continued inside) BEAT ARTHRITIS PAIN
INSIDE: � Beat Arthritis Pain � Instantly Relieve Arthritis Pain In Your Hands � Exercise Essentials � Patient Success
Health & Fitness
The Newsletter About Achieving and Maintaining Optimal Well-Being June, 2018 “Stretch As If You Never Suffered From Arthritis!” BEAT ARTHRITIS PAIN
Arthritis pain is directly correlated to the limitation of mobility in your joints, muscles, ligaments and tendons. The more freedom of movement in your joints, strength in your muscles and improved circulation, the less you are affected by arthritis inflammation and pain. How to Naturally Relieve Arthritis Pain The best way to relieve arthritis pain is to stop inflammation from happening in the first place. Focus your efforts on protecting your joints with proper posture, gripping and lifting techniques. Don’t do an activity all at once, for example shoveling snow without taking breaks. Diet can play a major role in how you feel with arthritis. What you eat makes a big difference in how much inflammation is produced in your body. In addition, regular aerobic and strengthening exercises help you feel your best by keeping your joints lubricated, stretched and strengthened.
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Pain Relief “Reach For Some Answers To The Cause Of Your Pain!” INSTANTLY RELIEVE ARTHRITIS PAIN IN YOUR HANDS
There is a little trick that most people, even doctors, don’t know about that instantly relieves arthritis pain in your hands. This technique assists the natural flow of lymphatic fluid out of your hands and arms. Try it right now for instant pressure and ache relief in your fingers and wrists. 1. Bring your affected arm out to the side slightly. Open and close your hand feeling for any stiffness or discomfort in the finger or wrist joints.
2. With your other hand gently place the open palm on your rib cage high up into the underarm area.
3. Gently press into the skin and move your hand in clockwise circles, moving the skin on the rib cage underneath, not rubbing your hand on the skin. You should feel no discomfort while you do this. If you do, then you are pressing too hard.
4. Perform this motion for 2-3 minutes.
5. Test your hand again by opening and closing it. It should feel lighter and with less discomfort.
6. Repeat this procedure multiple times a day for best results.
Red Snapper With Arugula Salad Healthy Recipe INGREDIENTS • 4 tbsp extra-virgin olive oil
• 6 (6-ounce) red snapper fillets • 1/4 tsp black pepper • 5 ounces baby arugula • 1/4 cup sliced red onion • 2 ounces pecorino Romano cheese • 6 lemon wedges
• 1 tsp grated lemon • 1 tbsp lemon juice • 1/2 tsp minced garlic • 3/4 tsp kosher salt
INSTRUCTIONS Combine 3 tablespoons oil, rind, juice, and garlic in a large bowl, stirring well with a whisk. Stir in 1/4 teaspoon salt. Sprinkle fish with remaining 1/2 teaspoon salt and pepper. Heat a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add 3 fillets, skin side down; reduce heat to medium, and cook 5 minutes or until skin is golden and crisp. Turn fillets; cook 3 minutes or until done. Remove fish from pan; keep warm. Wipe pan clean; repeat procedure with remaining oil and remaining 3 fillets. Add arugula to dressing; toss. Top with onion and cheese. Serve salad with fillets and lemon wedges.
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Courtesy of: http://www.myrecipes.com/recipe/red-snapper-arugula-salad
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Health & Wellness
Don’t Forget To Stay Hydrated This Summer! 4 SIMPLE WAYS TO MAKE HYDRATION A HABIT
Many people are so busy that they barely have time to eat, let alone pause for a water break, and you may find that you often go hours and hours without quenching your thirst. But staying hydrated has real advantages, including helping you maintain your energy and focus. It’s important to give your drinking habits the attention they deserve. Here are some simple ways to stay hydrated this summer. 1. Always carry a water bottle. If you have a bottle within arms reach, it’s very likely that you’ll mindlessly sip from it throughout the day, without having to make a conscious effort. 2. When you’re feeling frazzled, grab a glass of cold water. Studies show that people instantly feel more alert after drinking H2O.
3. Sip on a mug of herbal tea every evening. If you make this a habit, you’ll add an extra cup of fluid to your body every single day. 4. Eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, you’ll automatically up your fluid intake. If you’re an elderly adult, it’s especially important to pay attention to hydration. Aging impairs the body’s natural thirst mechanisms, which makes it easier to become dehydrated. These tips should make hydration a habit in your life. Remember to always keep a water bottle as a physical reminder to drink even if you’re not thirsty.
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Patient Success
I love the way they care for you! “I am feeling 100% better than when I first came here as far as my back goes. I cannot get over how much my therapists helped me. They showed me ways to help myself even outside of here. Even after I was finished they said I could call anytime if I needed help on anything. That speaks volumes to me! The friendliness of everyone here is the clinic strength. They seem to care and want to help you in any way they can. Everyone keeps you thinking positive. I love the way they care for you!” - Larosa E.
Full Potential News
Have you subscribed to our new YouTube page? Full Potential now has our very own YouTube page! Check out clips of real and personal testimonies from our patients. Subscribe to our channel to follow testaments of conditions similar to your! The link to our page is: https://www.youtube.com/ channel/UCp6mj7a_wkRADgvcmyOhyVw.
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Outstanding relief for your aches... Try these simple exercises to keep you moving... Exercise Essentials
PRONE HIP EXTENSION While lying face down slowly raise up your leg off the ground. Hold for 10 seconds. Perform on other leg. Repeat 10 times. Improves Hip Flexibility
Strengthens Hips CLAM SHELLS
While lying on your side with your knees bent, draw up the top knee while keeping contact of your feet together. Do not let your pelvis roll back during the lifting movement. Slowly lower leg back down. Repeat 10 times.
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www.simpleset.net
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Who do you know that needs our help?
At Full Potential, we know that a referral from our patients is the biggest compliment. Let us thank you with these 3 simple steps! 1. Start by handing out the referral cards located at our front desk to your friends and family that are in need of our help! 2. The card with your name on the back must be returned to us at their first appointment! 3. You win! Come in to claim your prize!
PLAY THE REFERRAL GAME!
READY. SET. GO! Thank you to the following for referring your friends and family!
• Bill VanBruggen • Rita Nykamp • Melody Freckman
• Lynda Redder • Bev DePree • Martha Woltman
• Patti Schonfeld • Carlene Ramirez • Ann Nieuwkoop
• Judy Allen • Michael Tubbs
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