FEATURED TREATMENT: ULTRASOUND GUIDED DRY NEEDLING
HEALTHY RECIPE: QUINOA STUFFED PEPPERS
Dry Needling, also known as Trigger Point Needling, is a cost effective and efficient technique for the treatment of pain and discomfort. A small needle is inserted into muscles, ligaments, and tendons to decrease muscle tension, increase mobility and reduce pain. Dry needling encourages the body’s ability to heal, therefore reducing pain. The following medical conditions can be helped by Dry Needling:
• Tendonitis • Athletic and sports-related overuse injuries • Post-surgical pain
• Lower back pain • Migraines • Sciatica • Neck pain • Stenosis • TMJ/TMD • Fibromyalgia • Pelvic pain • Plantar Fasciitis
• Work-related injuries • Motor vehicle injuries • Acute traumas • Chronic pain • Headaches
At Superior Physical Therapy, our therapists are trained to do Ultrasound guided Dry Needling to target your pain directly and ensure the most effective treatment.
INGREDIENTS: • 6 Bell peppers, medium • 1 15 ounce can Black beans • 1 cup Corn, frozen
• 1 cup Quinoa • 1/2 tsp Salt • 1/4 tsp Black pepper
• 2 Garlic cloves • 1 Onion, small
• 1 tsp Paprika • 1 tsp Cumin • 1 tbsp Olive oil • 1 cup Monterey jack cheese
• 1 15 ounce can Tomatoes • 2 cups Vegetable broth
INSTRUCTIONS: 1. Place the quinoa and vegetable broth in a medium saucepan. Bring the mixture to a boil over medium-high heat. Lower heat to a simmer, cover the saucepan with a lid and cook covered until all the liquid is absorbed, 15 minutes. Allow the quinoa to rest for about 5 minutes, without opening the lid, then fluff with a fork. 2. Preheat oven to 375°F, and prepare the peppers by cutting them in half lengthwise and removing the seeds and membrane. Place the peppers in a baking dish cut side up, and pour water around the peppers — just enough to cover the bottom of the pan. 3. Heat olive oil in a large nonstick skillet over medium heat. Add onions and saute until they start to soften, about 2-3 minutes. Add the garlic and cook until fragrant, 1 more minute. Stir in the cooked quinoa, diced tomatoes, black beans and corn. Season with cumin, paprika, salt and pepper. Reduce heat to low and cook for additional 5 minutes, stirring frequently. 4. Carefully spoon the mixture into the sliced peppers and sprinkle the cheese on top. 5. Bake uncovered until the peppers are tender and the cheese is melted, about 30-35 minutes. Add optional toppings and serve hot.
EXERCISE ESSENTIALS: TRY THIS MOVEMENT TO RELIEVE SHOULDER PAIN.
SOFT TISSUE RELEASE Take a sock (or towel) and a tennis ball to perform this exercise. Place the tennis ball in the sock. Drape the sock over your shoulder so the tennis ball is against your upper back in a place where you have a tight muscle or localized pain. Now, lean against the wall so the ball presses directly on the affected area. Apply as much pressure as you can tolerate and so you can breathe comfortably. Hold it against that spot for 30 seconds to 2 minutes, or until the pain dissipates. You can roll your back up and down and side to side against the wall to create a self massage effect.
exercises copyright of
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
YOU CAN BE FREE OF YOUR PAIN! CALL TODAY OR VISIT US AT WWW.SUPERIORPHYSICALTHERAPY.ORG
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