First Choice PT. Live Free From Aches & Pains

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

LIVE FREE FROM ACHES & PAINS

CONTINUE AN ACTIVE LIFESTYLE FREE OF PAIN!

• Live Free FromAches & Pains • Physical Therapy for Aches & Pains • Patient Success Story • Healthy Recipe INSIDE:

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MAY 2019

NEWSLETTER

CONTINUE AN ACTIVE LIFESTYLE FREE OF PAIN!

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. Whether it isa lingeringache inyourback,feetthatfeelswollenandtiredaftera long day inyourshoes,oracrick inyourneck that justwon’tgoaway,dealingwithaches andpainscanreallytakeatollonyouroverallfeelingofwellbeing. Ifyoustoppedand asked around, you’d be amazed to see howmany people are struggling with aches and pains, just like you. What may surprise you even more is how many people are coping with those pains without doing anything productive about it. How to Deal with Aches and Pains Painmedicationscanreducetheseverityofachesandpainsfora littlewhile,butthey don’tdoanythingtoresolvethe issue.Therearethingsthatyoucandoathomethat canalleviateyourachesandpains,helpingtoreducetheseverityofyourdiscomfort while also reducing the likelihood that the pain will return. Don’t just complain about those aches and pains. Start doing something about them. Here is a quick rundown of things that you can do at home that can reduce your daily pain: 1. Use hot and cold therapy appropriately to reduce inflammation. After a good workout or a day of doing chores out in the yard, your muscles will likely feel sore. LIVE FREE FROM ACHES & PAINS!

Apply icedirectlytotheareathathurtsonandofffor20minutesatatimeduringthe first 24-72 hours after the pain develops. After that, consider soaking in hot water, such as taking a warm bath, to further soothe your muscles. 2.Don’tunderestimatethepowerofresting!Yourbodyreliesonsleep justasmuchas yourbrain.Youneedtogetplentyofsleeptokeepyourstress levelataminimum—and that includesyourphysicalstress level.Aimtosleepbetween7-9hourseverynight. The more activity you engage in, the more sleep you need. 3.Keepyourbody ingoodshapewithregularexercise. Itmayseemcounterintuitive 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. Keeping active, staying rested, and being smart with hot and cold therapy create a trifecta for healthy management of aches and pains, but they aren’t going to solve thebiggerproblems.Whenachesandpainsstart togrowsevere,orchronic, then it is time to reach out to a professional for support. Physical therapy is the best way to reduce aches and pains because it takes into account a combination of active and passive strategies to help tackle the cause of your pain.

For more information about overcoming aches and pains, call 321-802-5814 to talk with your physical therapist!

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PHYSICAL THERAPY FOR ACHES & PAINS

Therearea lotofdifferentreasonsastowhyyoumaystartfeelingachesandpains. Musclepainwilloccurwheneveryourmusclesstarttogrow.Tobuildmoremuscle mass,yourmuscleshavetostretch,and lacticacidcanpour intothe liningofyour muscles to cause a burning sensation. More movement will push that acid out, helping you to experience 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,andmusclepainfrompoorposturecanalsocontributetoregularpain.A physical therapistcan takeacomprehensiveassessment tohelpdeterminewhat may be the primary cause behind your aches and pains. Workingwithaphysicaltherapistcanhelpyoudevelopanewapproachtomanaging your aches and pains. Your physical therapy program will likely take into account strategies likehydrotherapy,deeptissuemassage,guidedstretchingandtargeted 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.

For more information about overcoming back pain, call 321-802-5814 to talk with your physical therapist today!

SPRING TIPS FOR PAIN-FREE GARDENING

These tips can help prevent injuries: • Warmupbeforeyougarden.A10minute briskwalkandstretchesforthespine and limbs are good ways to warm up. • Change positions frequently to avoid stiffness or cramping. • Makeuseofagardencartorwheelbarrow tomoveheavyplantingmaterialsor 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 andkeep theother footon theground.Usekneepadsoragardeningpadwhen kneeling. • If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. • Avoidbendingyourwristupwardswhenpullingthingsorusinggardeningtools. Instead,keepyourwriststraightanduseyourshouldermuscles topulland lift. • End your gardening session with some gentle backward bending of your low back,ashortwalkand lightstretching,similartostretchesdonebeforestarting.

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 senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening.

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PATIENT SUCCESS STORY

STUFFED SWEET POTATOES RECIPE

INGREDIENTS • 2 large sweet potatoes • 1 tbsp olive oil • 1/4 cup chopped red onion • 1/4 cup chopped bell pepper

• 1/2 cup frozen corn • 1/2 cup cooked quinoa • 1 cup canned black beans drained & rinsed • 1 tbsp chili powder • 1 tsp cumin

• 1/2 tsp smoked paprika • Sea salt to taste • 1 avocado mashed • Tahini • Hot sauce • Chopped cilantro

“Katrina Kaiser and the entire staff (Whitney, Vickie, Jo, Christine, and Jordan) are a very professional team. The facility is very clean and orderly. I have undergone therapy following two surgeries at this location. Without hesitation I recommend this group for treatment to help your recovery. Following my last surgery, I was given the option of therapy at a location closer to my home but chose this location because I knew this team would look out for my best interest and help me get back to my active lifestyle. Althoughmostofmy treatmentwasperformedbyKatrina, Iamcomfortable with the entire staff.” - Daryl W. “I knew this team would look out for my best interest and help me get back to my active lifestyle.”

INSTRUCTIONS Preheat the oven to 400ºF. Place sweet potatoes on a baking sheet and prick with a fork. Place in the oven and bake for 40 minutes. Meanwhile, heat the oil in a large skillet. Add the onion and pepper and saute until tender, about 5 minutes. Add corn, quinoa, black beans and spices and cook 2 - 3 more minutes. When sweet potatoes are fork tender, remove from oven and let rest for 5 minutes. Slice in half and place each half on a plate. Top with quinoa mixture, avocado and a drizzle of both tahini and hot sauce. Finish with a sprinkle of cilantro and enjoy! https://www.simplyquinoa.com/mexican-quinoa-stuffed-sweet-potatoes

1. Feel free to call us and ask to speak to your therapist. 2. Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. 3. If further assessment is warranted, your therapist might recommend you come in for an appointment. Call To Talk to Your Therapist Today 321-802-5814 Has Your Pain Come Back?

RELIEVE SHOULDER PAIN IN MINUTES Try this movement to relieve shoulder pain

LEVATOR SCAPULAE STRETCH Grasp your arm on the affected side and tilt your head downward into the armpit. Use your opposite hand to guide your head further into the stretch. Hold for 30 seconds. Repeat 3 times.

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