Outpatient Physical Therapy Newsletter
NEWSLETTER Meet Andrea ShoreOf Covington ANDREA SHORE Massage Therapist Clinic: Covington
She hopes to check skydiving off her bucket list someday. Until then, you’ll find Andrea watching the Seahawks every chance she gets, enjoying bonfires with friends and playing video games. She also loves to cook, but has to keep a baby lock on her refrigerator door because Abby, her yellow lab, opens it while she is gone. Andrea wanted to help improve lives and make people feel better, so she pursued a degree in massage therapy from Everest College. As a Licensed Massage Practitioner (LMP) at OPT, she feels like she is surrounded by family.
Education: Degree in massage therapy from Everest College.
Interests: Fun fact about Andrea: She once auditioned for the role of Cindy Lou Who for Jim Carrey’s How the Grinch Stole Christmas, but was told she was too tall. www.outpatientpt.com
NEWSLETTER
Find Out HowTo Wake Without An Ache
Plus: How your feet could cause your back pain...
Is Bed Rest Good For Your Back Pain ?
In the old days, when your back was hurting, your doctor told you to rest until it felt better. However a lot has been learned about proper treatment for back pain since those days, and gone are the days of prolonged bed rest. New studies show that proper movements, posture and a gradual return to activities, has been found to be much more successful to control back pain. This allows you faster pain relief and a return to normal pain-free activities. Bed rest and inactivity have been shown to weaken muscles and bones. Whereas exercise in general, increases strength and flexibility of the muscles, aiding in healing through increased blood flow to the affected area. It has also been found that exercise and aerobic activity, like walking, assists in bringing nutrients to structures in the spine. Some of these structures, like the discs between your vertebrae, have a poor blood
supply and rely on your body’s movements and aerobic activity to circulate nutrients. When a person is inactive, less of these nutrients are able to get to the structures in the spine to keep them healthy. In our SPINE program we look at your individual health history, as well as your current mobility level and interests. Based on this, our physical therapists put together an individualized exercise program specifically for you. They will help guide you back into your previous activity level without pain. In addition to exercise, physical therapy utilizes a variety of gentle modalities such as ultrasound, electric stimulation, massage and heat or cold therapy to help relieve muscular spasms. Our program will first relieve your pain and then provide exercises to restore your strength and instruct you in how to prevent your symptoms from recurring.
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Are Your Feet Causing Your Back Pain?
When your foot hits the ground, your whole body feels the effect. Imagine in your car if your shock absorbers were worn out. You would feel every bump and jolt from the road. Your feet and legs are much the same way. The greater the impact of your step, the more impact it has on your body. Sometimes our legs are not quite the same length due to joint replacements or arthritic conditions in the ankle, knee, or hip. Even small differences may cause back or leg pain. A small heel lift can often change symptoms dramatically. Many times tightness in the ankle can also contribute to back pain. When the ankle joint is tight, this essentially makes that leg “longer” which can cause the spine to curve slightly and result in back and leg pain. Your feet and legs need to be able to support the rest of your body during walking tasks. We will evaluate your leg and foot strength andmobility and focus on improving the muscles that are weak and stretching those that are tight.This in turn will allow you to walk with better form and help to eliminate back pain. If we find that you need some type of modification to your shoes or inserts we will make those recommendations as well. We want to look at everything that can be contributing to your back pain, not just your back. This can be done under the guidance and expertise of our physical therapists at Outpatient Physical Therapy.
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Star t Feeling Better Today!
7 Convenient Locations To Serve You!
Puyallup 2930 S Meridian Suite 120, Puyallup, Washington 98373 Phone: (253) 445-2733 Fax: (253) 445-2399
Kent East Hill 13106 SE 240th Street, Suite 103 Kent, WA 98031 Phone: (253) 631-1933 Fax: (253) 631-2094
Covington Satellite 27005 168th Pl SE, Suite 200 Covington, Washington 98042 Phone: (253) 639-4788 Fax: (253) 639-4789
Auburn 701 M St NE, Suite 102 Auburn, Washington 98002 Phone: (253) 833-8766 Fax: (253) 833-6748
Maple Valley 26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038 Phone: (425) 413-4425 Fax: (425) 413-4429
Kent 8009 S. 180th Street, Suite 112
Covington 16720 SE 271st St, Suite 200 Covington, Washington 98042 Phone: (253) 630-5808 Fax: (253) 630-6438
Kent, Washington 98032 Phone: (425) 226-7827 Fax: (425) 251-5757
ROQUEFORT PEAR SALAD
Patient Success Spotlight
“Helpedme andmy family tremendously!”
• 1/2 cup pecans • 1/3 cup olive oil
INGREDIENTS • 1 head leaf lettuce • 3 pears • 5 ounces Roquefort cheese • 1 avocado • 1/2 cup thinly sliced green onions • 1/4 cup white sugar
• 3 tablespoons red wine vinegar • 1 1/2 teaspoons white sugar • 1 1/2 teaspoons prepared mustard • 1 clove garlic, chopped • 1/2 teaspoon salt • Fresh ground black pepper to taste
“My wife was in three car accidents, and they restored her to health through multiple months of physical therapy. I have been visiting Outpatient PT for the past 3 months, receiving treatment for neck and back injuries that I sustained during a fall at work. I have been familiar with George’s work for many years, because he volunteers his time assisting the Kentridge Football team. He also helped my son with some upper back problems that related from a baseball injury. Outpatient Physical Therapy is a wonderful establishment that has helped me and my family tremendously. Their office is clean, modern and professional, and they are always punctual with their appointment times.” - Dave
INSTRUCTIONS Inaskilletovermediumheat,stir1/4cupofsugar togetherwith thepecans.Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces. For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar, mustard, chopped garlic, salt, and pepper. In a largeserving bowl, layer lettuce, pears, bluecheese, avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve.
LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side- to-side. Perform this 10-15 times in each direction.
ALT. ARM & LEG LIFTS Start on hands and knees, hips and shoulders at 90°. Lift one arm straight out in front. At the same time, lift opposite leg straight back. Repeat 8 times on both sides. Hold for 3 seconds.
Good stretch if you sit at a computer all day
Good stretch to help your lower back
ARE YOU PREPARED FOR THE WINTER? Benefits Of Getting Assistance For Shoveling Snow
Avoid shoveling whenever possible If you have lower back pain, snow shoveling is one of those activities that you should avoid whenever possible. Here are some options to get you started thinking about how to avoid shoveling this year. Find a volunteer to clear your snow. Many local nonprofit organizations, such as Boy Scouts, high schools and church youth programs require teens and young adults to provide a certain number of service hours in their community. Assisting someone with back pain by shoveling their driveways and walkways will almost always count towards their required minimumof service hours, so it’s a win-win: they will be helping you by shoveling your snow and you will be helping them fulfill their service requirements. If you fear you will or have injured your back while shoveling, contact us today to schedule an appointment. Our physical therapists will proceed with any necessary treatment, to help you return to a pain free and active life.
Call For More Information Today! 26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038
DON’T QUIT ON YOUR RESOLUTIONS! 5 Diet Resolutions For the New Year
1. Go Slow. Resolving to get more fiber in your diet this year? Any diet change is easier if you take slow, small steps. Vow to add a piece of produce to your brown bag lunch daily. Designate a day as fish day. Package up a single serving of your favorite whole-grain cereal, then treat it
Maybe Mondays are yellow, with grapefruit, golden apples, or corn starring in meals, whileTuesdays are purple with plum and eggplant. 4. Tackle Mindless Munching. You’re chatting with friends around the dinner table or watching a DVD and you just keep nibbling. Try these tips to reign in the munchies: Pay attention and look at each piece of food you plan to eat. Busy your hands with a glass of water, a cup of tea, or cleaning off the table. 5. Stack the Odds in Your Favor. Don’t forget to help yourself succeed, and to reach out for help when you need it. Buddy up with a friend or family member with diet and weight loss resolutions. Then share your ideas, plans, and successes regularly.
as your midmorning snack. 2. Water, Water, Everywhere.
Water: It’s cheap, fat-free, and gives your body a quenching boost. Drinking water promotes weight loss, flushes out toxins, improves skin complexion and boosts your immune system. 3. Go for the Gold... and Red... and Purple. Colorful produce is packed with disease-fighting plant compounds, so when you shop, reach for a rainbow. Designate a color-a-day.
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