Newsletter by Spaulding Physical Therapy & Wellness Center
NEWSLETTER June 2018
AVOID ACHES & PAINS IN THE GARDEN
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. These tips can help prevent injuries: • Warmup before you garden. A 10minute brisk walk and stretches for the spine and limbs are good ways to warm up. • Change positions frequently to avoid stiffness or cramping. • Make use of a garden cart or wheelbarrow tomove heavy planting materials or 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 and keep the other foot on the ground. Use knee pads or a gardening pad when 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. • Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back, a short walk and light stretching, similar to stretches done before starting.
NEWSLETTER June 2018
“Who Are You Going To Call When You’re In Pain!”
RELIEVING NECK PAIN
INSIDE:
• Are You Hurting Your Neck While You Sleep? • Relieve Neck Pain In Minutes • Patient Success Spotlight
Neck Pain Relief With Spaulding Physical Therapy
may go into spasm to help support and protect the sore area.
Mechanical Neck Pain. Mechanicalpainusuallystarts fromchanges in the neck joints. As discs start to collapse, the space between the neck bones narrows,andthe jointsmaybecome inflamed.Thepain isusuallychronicand is typically felt in the middle part of the neck. However, it may spread from theneck into theupperbackor to theoutsideof theshoulder insomecases. Radiculopathy. Pressure or irritation on or around the nerves of the neck canaffect thenerves’electricalsignals.Thepressureor irritationcanbe felt as numbness on the skin, weakness in the muscles or pain along the path of the nerve. Weakness in the spine muscles can cause abnormal pressure on the nerves and increased chance of radiculopathy. If you are suffering from neck pain, our approach to physical therapy is ideal to quickly relieve your pain and prevent it from returning. Whether you havehadneckpain fora long time,or ifyouare recovering fromsurgery,we can help you regain your natural mobility and strength. Our treatments are designed to help ease pain and to improve flexibility, strength, posture and function. We even teach you how to protect your neck in the years ahead.
Dear Valued Client,
Neck pain can be a constant ache or sharp pain with movement,stoppingyoufromenjoying life’sactivities. Neck pain is very common affecting approximately two-thirds of the population at one point or another. People with neck pain suffer mainly from one of the following conditions: Degenerative Disc Disease. The discs are the fluid-filled sacs between the bones of your neck. The normal aging process shrinks the discs and dries them out. Repeated stress and strain also weakens the tissues that make up a disc. When this happens, the disc loses its ability to absorb shock. In turn, this causes rubbing and changes in the shape of the joints in your neck, which can be painful. MuscleStrain. Whenthere isan injurytotheneckoryouoverusetheshoulder andneckmuscles,astraincanoccur.When thishappens, theneckmuscles Dr. Leslyn H. Spaulding Owner
Call our clinic at 859-497-2924 to schedule an appointment today to live a pain free and active life!
www.spauldingpt.com
ARE YOU HURTING YOUR NECKWHILE YOU SLEEP?
We spend one-third of our lives sleeping. Therefore, how you sleep and the bed you sleep on can have a dramatic effect on the support of your body. When you sleep you need to be aware of how your neck and spine are supported. There are many different types of beds on the market today which can be very confusing for consumers.The best type of bed is the one thatyou tryoutand feelmostcomfortableusing.Typically,abed that isfirm underneath, with a softer top helps to provide support as well as contour your body. If your mattress is old, then think about investing in a new one so that your neck and spine are supported well. The best positions to sleep in for your spine are on your back or sides. Sleeping on your stomach should be avoided as it can cause twisting of the neck and spine. Over time, this can result in compression of the nerves exiting thespine.Useapillow tohelpsupportyourbodyand take theweight of your legs off your spine. If you like to sleep on your back, place a pillow under the backs of your thighs and knees. This should place your knees in a slight, supported bend which takes pressure off your lower back. If you sleep on your side, be sure to put a pillow between your knees. This helps keep the alignment of your spine, and takes the pressure of your upper leg off the spine. Typically, 1 pillow under your head is enough to keep your neck in proper alignment. If you need 2 pillows stagger them so that one pillow overlaps the other by one half. The lower half goes under the shoulders, while the upper half supports the neck. Our physical therapists at Spaulding Physical
Therapy use hands on techniques, exercises, and stretches to relieve your pain and teach you ways to prevent it from returning. If you are suffering with neck or back pain, call us today to learn more about how we can help relieve your pain and return you to a more active, pain-free life! OurphysicaltherapistsatSpauldingPhysicalTherapycanshowyouexercises, stretches and techniques to relieve your pain and prevent it from returning. If you are suffering with neck or back pain, call us today to learn more about how we can relieve your pain, returning you to a more active, pain-free life!
Call us today to schedule an appointment!
HEALTHY RECIPE: RED SNAPPER WITH ARUGULA SALAD
Ingredients • 4 tbsp extra-virgin olive oil • 1 tsp grated lemon • 1 tbsp lemon juice • 1/2 tsp minced garlic • 3/4 tsp kosher salt
• 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
Directions 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.
Courtesy of: http://www.myrecipes.com/recipe/red-snapper-arugula-salad
CALL TODAY! 859-497-2924
www.spauldingpt.com
Hear What Our Patients Have to Say! Patient Success Spotlight
Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain.
Strengthening Neck Muscles
CHIN TUCK SUPINE Lie with roll under neck. Without lifting head, tuck chin gently. Keep the large muscles in the neck relaxed.
www.simpleset.net
“I can now sleep without pain!” Success Story: Janice S.
“At Spaulding Physical Therapy you are a human, not a number. Each therapist is unique in their own special way: kind, talented, compassionate, caring, intelligent, and mannerly. The patient’s needs are uppermost in their minds and each patient is treated special. At the end of a long and painful journey, I can now sleep without pain in my left knee, Praise God! What a grand group of ladies! I recommend Spaulding Physical Therapy to anyone who needs PT.”
Did you know that we now offer:
Are you suffering from any aches or pains? Do you think you can benefit from any of these programs? Schedule a FREE CONSULTATION with us to find out! Call us at 859-497-2924 to learn more about the benefits of our physical therapy and wellness programs. • Massage Therapy • Group Fitness Classes • Sportsmetrics Youth Injury Prevention Program • Custom Foot orthotics
Don’t spend your season on the sidelines! SPORTSMETRICS™ FOR GIRLS IS COMING IN JULY!
Sportsmetrics™ is the first and largest ACL injury prevention program SCIENTIFICALLY PROVEN to decrease serious knee ligament injuries in female athletes. Across the course of 18 group sessions, girls will develop the strength, agility, flexibility and physical conditioning needed for peak performance … and safety. Our program is based on what works! To sign up, or for details, please call Spaulding Physical Therapy & Wellness Center: (859) 497-2924
Sign up today and learn how to take care of your knee and improve your strength!
3041 Owingsville Road Mount Sterling, KY 40353
Phone: 859-497-2924 Fax: 859-497-2926
www.spauldingpt.com
How To Prepare For A Healthy, Injury Free Season ATHLETE WORKSHOP
MARK YOUR CALENDARS & SAVE THE DATE!
July 28TH 10:00am-2:00pm
PRESENTED BY: Dr. Dayna S Seelig, a retired professor in the Department of Health, Wellness and Human Performance at Morehead State University for 27 years. Dr. Leslyn H Spaulding, PT, DPT, owner of Spaulding Physical Therapy and Wellness Center. Chelsea Hunt, BS Exercise Science, Wellness Coordinator at Spaulding Physical Therapy and Wellness Center.
Here’s some of what will be include & what you’ll learn:
ü Interactive Workshops ü Safe Lifting Instruction ü Learn Proper Technique ü Scoliosis Screening ü Supplement Information ü Lunch Provided
• $25 per athlete • $15 per second sibling athlete • $5 per parent • Coaches FREE with 5 paying athletes!
Pre-registration guarantees your seat for this informative workshop! Don’t delay, register today by calling 859-497-2924 now!
Drawings for free screenings, home exercise equipment and safety checks!
3041 Owingsville Road Mount Sterling, KY 40353
Phone: 859-497-2924 Fax: 859-497-2926
www.spauldingpt.com
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6Made with FlippingBook Learn more on our blog