Health & Wellness Newsletter by Solutions Physical Therapy & Sports Medicine
Health &Wellness The Newsletter About Your Health And Caring For Your Body
“THERE’S NO LIMIT TO AGE & ACTIVITY!” How To Be Healthier, Stronger & More Active
Everyone desires to be healthier, stronger and more active. However, you can often feel like it is difficult to attain these goals because of pain or injuries. What does it take to be healthier? Health is a relative term. It means that your body is operating at a high normal range in all the different systems from circulation, breathing, digestion, and more. It doesn’t mean you have to look like a super model. Anything you can do to help your body achieve more of an ideal state is a step towards a healthier you.
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Inside:
DISCOVER OUR ACTIVE INJURIES PROGRAM OFFER
• How To Become Healthier, Stronger & More Active • 7 Easy Tips To Sustain A Healthier Lifestyle • Staff Spotlight • Patient Spotlight • Exercise Essentials • Healthy Recipe
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“Start Your Summer Strong!” How To Be Healthier, Stronger & More Active
Strength and flexibility There are approximately 642 skeletal muscles in the body. This means that your strength and flexibility play an important role in your health. Your muscles not only help you move, but they support your circulatory and breathing systems. Aches, pains, and injuries All of these contribute to an unhealthier you. Pain increases bad chemicals in the body and increases stress. This affects your endocrine system, which regulates the hormones in your body and controls almost everything. Most muscle and joint pains can easily be treated by our specialized physical therapists. Our experts have the right knowledge and the time to listen, evaluate and guide you towards a pain-free, healthier lifestyle. Call us today to learn more and start a new chapter on a healthier you! A stronger and more flexible you, means a healthier you. Relieving joint or muscle pain and guiding you on proper exercise is part of our specialized physical therapy treatments. Call us to learn more. Did You Know?... “Have an older adult in your life? Want them to enjoy activity safely, with greater confidence? A physical therapist can help! ”
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“I Want To Get Back To Activities I Love Pain Free. ”
7 Easy Tips To Sustain A Healthier Lifestyle
1. Take care of aches and pains. Don’t let these long-term problems linger. Get professional help at Solutions Physical Therapy & Sports Medicine. 2. Limit your sitting. Get up every 30 minutes and walk around at work and home. 3. Get out and move. Exercise regularly. At least walk every day. 4. Nutrition and portion control. Keep your intake of food nutritious and portion sizes healthy. Many restaurants serve more food than one person needs at one meal. Take control of the amount of food that ends up on your plate by splitting an entrée with a friend. Or, ask the wait person for a “to-go” box and wrap up half your meal as soon as it’s brought to the table. 5. Drink more water. Water keeps your body systems functioning at an optimum level. 6. Breathe! Place one hand on your chest and the other on your abdomen. If your chest hand moves more than your abdomen you are breathing less efficiently. This can increase pain and impair muscle function. Try to get your abdomen to expand as you breath in with little or no chest movement.
7. Get enough sleep. Sleep at least 8 hours a day. It is best to get into a routine so you go to bed and wake up on a regular cycle. This helps your endocrine system.
Discover Our Active Injuries Program
Don’t let pain become a way of life Pinpoint the exact cause of your pain or injury!
Relieve your spinal pain! Do you suffer with a y of the following symptoms? • Pain while bending or reaching • Chronic back pain • Difficulty with stiffness and soreness • Pain from an old injury or accident • Difficulty completing simple tasks • Radiating pain to muscles and joints
30 MINUTE WELLNESS SCREEN
CALL US TODAY 703-299-3111 Offer valid for the first 25 people to schedule. Expires 07-28-17.
Patient Success S P O T L I G H T
The quality of PT is outstanding!
a mom, after my OBGYN had verified that I should be able to carry a child, that I was able to stay ambulatory throughout my entire pregnancy and after! It is extremely common for women with CP who can walk before a pregnancy, to end up in a wheelchair, over the course of the pregnancy, birth, and post-delivery recovery. I made sure to be active, stay mobile and maintain my PT at Solutions right up to the day before I gave birth. I had my daughter naturally, with no C-section needed because my muscles had retained a strength and range for a normal birth! After having my daughter, as soon as I was medically cleared to resume my PT, I was back at Solutions intensively continuing my PT, and making sure I had not lost, nor was I losing, my range of motion or muscle strength. I choose to stay walking, and the quality level PT I receive at Solutions, helps me achieve that on-going goal. I am continuing my PT with the staff at Solutions. I cannot thank the staff at Solutions, enough for working with me to keep my ability to walk, The quality of the PT at ‘Solutions Physical Therapy and Sports Medicine’ is outstanding! ” - T.F.
“As a physically challenged individual, with cerebral palsy, who wants to remain ambulatory, my experience with ‘Solutions Physical Therapy and Sports Medicine, since I found them in April of 2013, has been fantastic! The 1981 surgery that initiated my ability to walk with forearm crutches is not repeatable. As long as I continuously keep up with my PT over the course of my life, in order to keep my muscles strong and stretched out enough to ensure that I keep my current range of motion, I can stay walking and out of a wheelchair. This is where ‘Solutions Physical Therapy and Sports Medicine’ had excelled in my experience. The PT provided by Solutions is individualized to each person and is quality PT. I’ve had to receive PT and do PT assigned exercises at home, since that surgery. In that time I have gone to many different places to receive the PT that is medically necessary for my health. Solutions, hands down has provided me with the best quality PT, outside of the hospital that did my 1981 surgery. It is because of the team efforts of the staff at Solutions and myself that when I chose to become
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You Have The Right To Choose Your Physical Therapy Whether you want to come in because you’ve suffered a recent injury or you want to improve your physical health, tell your doctor about Solutions Physical Therapy & Sports Medicine. Get started feeling better today! See our physical therapists for: • Recent injury • Nagging aches and pains • Shoulder, wrist or elbow pain • Joint pain and movement problems • Walking or balance difficulties Call Us To Schedule An Appointment Today!
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• Orthopedics • Sports Medicine • Spine Care • Trigger Point Dry Needling • Running/Sports Video Analysis Our Services
CONNECT WITH SOLUTIONS PHYSICAL THERAPY & SPORTS MEDICINE Did you know that our clinic has its own Facebook page? Like the page to see fun photos of clinic activities and stay up-to-date on their happenings and events! We love staying in touch with our patients!
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Staff Spotlight
Lauren Simpkins, PT, DPT Lauren Simpkins graduated with her B.S. in Exercise Science from Virginia Commonwealth University and then received her Doctor of Physical Therapy degree from the University of Miami in Miami, Florida. She has experience in treating a wide variety of athletes and age groups and has taken a specific interest in orthopedic pediatric and women’s health patients. Lauren is certified in level 1 and 2 functional dry needling as well as SFMA and combines various manual therapy techniques and functional movement assessment and treatment to create a customized care plan for each patient. In her free time Lauren enjoys running, being outdoors, traveling, and spending time with her friends, family, and dog Harvie.
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Healthy Recipe
Grilled Vegetables with Roasted Red Pepper Marinade & Dip Eating Right Never Tasted So Good! 11 INGREDIENTS • 1 cup Stonyfield Organic Plain Yogurt • 1 6oz. jar roasted red peppers • 4 garlic cloves, crushed • 1/4 teaspoon ground cumin • 1/2 teaspoon sea salt • 1/2 teaspoon ground pepper • 1/4 teaspoon crushed red pepper • 1 eggplant • 1 zucchini • 1 summer squash • 1 onion DIRECTIONS Combine in food processor or blender, yogurt, roasted red pepper, garlic, cumin, salt, pepper and crushed red pepper. Divide marinade in half. Arrange prepared vegetables on baking sheet, then coat with half of the marinade and refrigerate for one hour. Refrigerate the remaining marinade. Heat the grill to medium-high and coat with oil or cooking spray to prevent sticking. Grill vegetables for 2-3 minutes on each side. Serve with remaining marinade.
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Exercise Essentials Try these exercises to help with aches and pains...
Helps Lower Back
Helps With Knee & Hip Pain
HIP FLEXOR STRETCH Kneel into a lunge position. Gently press hip forwards to feel a stretch. Avoid arching your low back or let your hips roll forwards. Repeat 8 times.
PRAYER STRETCH While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball forward until a stretch is felt. Hold for 30 seconds and repeat 6 times.
Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.
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Think Solutions PT FIRST
When You Should Come In For Another Check-Up: If you can’t do the following: � Move without pain � Bend and move freely � Balance confidently and securely � Sit for long periods comfortably
� Walk for long distances � Live an active and healthy lifestyle
Take Care Of Your Aches & Pains Before It’s Too Late!
For more information go to solutionsphysicaltherapy.com
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