Health & Wellness Newsletter by Marketplace Physical Therapy & Wellness Center
Health & Wellness The Newsletter About Your Health and Caring For Your Body
Get more done and be in a better mood! Find out how to make your pain go away...
INSIDE • Is Pain Stopping You from Being Active and Healthy? • The Benefits Of Stretching
• Exercise Essentials • How’s Your Balance?
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Do you find yourself not as active as you use to be? As you age, you lose muscle and bone mass leading to the development of problems such as back pain, arthritis or osteoporosis. This makes it harder to do normal everyday activities like squatting down, getting out of bed, walking and more. Regular exercise and physical therapy slows the loss of muscle mass, strengthens bones and reduces joint or muscle pain. In addition, physical therapy improves mobility and balance, which reduces the risk of falling as you age or suffering a serious injury. Scientists used to think that strenuous exercise was the only way to improve your health. However, new research suggests that just 30 minutes of moderate physical activity provides most of the health benefits needed. Moderate intensity is best, but even low-intensity activity is better than nothing. While some people may enjoy participating in a regularly scheduled exercise class, others may find it easier to just increase their daily activities, like walking. It’s never too late to start moving Physical activity is important, and can help you live independently for as long as possible. However, if you have chronic aches and pains, it can be difficult to exercise. This lack of physical activity can make the condition worse and more difficult to live with. This is where physical therapy can really help you. Not only do we relieve your aches and pains quickly, we can teach you how to safely exercise to maintain your new pain-free mobility. Our knowledgeable physical therapists are experts in muscle and joint problems, helping you return quickly to normal pain free function. At Marketplace Wellness Center we listen to you and create custom hands on treatments that alleviate your pain, improve balance, improve movement and walking while getting you back to doing normal everyday tasks with a healthier outlook on life. Call us today or go online to learn more! Is Pain Stopping You From Being Active and Healthy?
FREE DOWNLOAD LOOK INSIDE Inability to stand or sit comfortably for long periods of time Difficulty getting in and out of bed Trouble sleeping Inability to walk for at least 20 minutes Trouble with balance or unsteadiness Unable to enjoy leisure activities Unable to physically play with children or grandchildren Limited ability to exercise Unable to work Difficulty going up and down steps or curbs There are many consequences to not getting the help you need and delaying physical therapy. If you find that you have the following because of pain, call us today! Do You Have These Troubles? CALL US TODAY 951-684-2874
WWW.MARKETPLACEWELLNESSCENTER.COM
HOW’S YOUR BALANCE?
Can you close your eyes and stand steady on one leg for 10 seconds? If not, then your balance is not up to par. Your ability to balance is an incredibly complex action that requires millions of nerves and hundreds of muscles to work together to stop you from falling onto your face. Many people think having poor balance happens in just older people. However, poor balance is one of the leading causes for sports injuries, chronic back pain and much more. Having poor balance often goes undetected until it is very severe and puts one at exceptional risk for injury. It is even worse for older adults, especially over age 65, of which one third fall each year. People who experience a fall are at increased risk for future falls too.
Major injuries, including fractures, head trauma, and soft tissue injuries, occur in about 10% of individual falls. However, minor injuries are much more common. Balance and walking decline as you age. Fear can develop of going up steps or curbs, walking on grass or walking into dark areas. One reason for this loss of balance is joint stiffness and weakness in muscles of the hips, lower extremities and feet. When there is a loss of the mobility in the ankle joint and multiple joints of the foot, you cannot adapt well to uneven terrain. We can help you regain your balance, walk and even run better! To learn more about our balance program, and restoring you to a pain-free life, call us today!
Patient Resolution Specialist
We’d like to introduce you to our Patient Resolution Specialist, Makeila Acosta! Makeila has a wide variety of experience with Marketplace Physical Therapy, from Front Desk Coordinator to processing New Patients. Makeila is a great asset to Marketplace Physical Therapy, not only has she achieved all the goals that she has set for herself but she continues to show great passion in helping patients achieve their Health and Wellness goals. We know that we can expect great things from Makeila and we know she will continue to positively impact the quality of care that patients receive here at Marketplace Physical Therapy. “What I enjoy the most about my position is that I am confident in my ability to assist patients with their needs ranging from scheduling to insurance benefit issues. I love helping patients with any concerns they might have, it is a great feeling knowing you have impacted someone’s Health and Wellness journey in a positive way. I enjoy the data entry directly involved with processing patients in order to be seen as fast and effectively as possible.”
WWW.MARKETPLACEWELLNESSCENTER.COM
Patient Success Spotlight
“I would recommend this place to family and friends.” Sheila Bonilla “This place is like a second home to me, the staff are truly caring and nice, they explain things that are most understandable when I need to know what is needed for the reason why I am here. I’ve been here for a couple of weeks and I don’t want to leave! It’s a very relaxing atmosphere and I love it. I would recommend this place to family and friends.
Awesome place for workouts and therapy.”
TAKE CARE OF YOUR ACHES. BEFORE IT’S TOO LATE. Why You Should Come In For Another Check-Up: 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
CALL US TODAY 951-684-2874
Healthy Grilling
Eating right never tasted so good!
MAIN DISHES Instead of greasy burgers, brats and hot dogs, try … • Meaty mushrooms marinated in equal parts olive oil, balsamic vinegar and lemon juice. You’ll get immune-boosting nutrients in the mushrooms, vinegar and lemon juice. Plus, studies show that oleocanthal, one of the most concentrated anti- inflammatory compounds in olive oil, dampens the body’s inflammatory process and reduces pain sensitivity with a pharmacological action similar to ibuprofen. • Salmon with a splash of lemon and a sprinkling of savory summer herbs. Salmon is rich in omega-3s and vitamin D, both of which enhance joint health, boost immunity and protect against inflammation.
CONDIMENTS Instead of ketchup (which packs 2 teaspoons of sugar per tablespoon) or mayo (which is relatively high in unhealthy fat), try … • Antioxidant-packed salsa or pico de gallo. Weighing in at just four to five calories per tablespoon, and zero fat, salsa boasts plenty of nutrients. • Olive oil based pesto or sundried tomato spread. All three ingredients – olive oil, basil and sundried tomatoes – are loaded with anti-inflammatory properties. SIDE DISHES Instead of mayo-based salads like coleslaw, potato salad and macaroni salad, try … • Bean salad. All beans boast fiber, protein and a bevy of anti-inflammatory phytonutrients. • Sliced tomatoes, buffalomozzarella and basil drizzled with balsamic vinegar and olive oil. Choose this tasty Caprese salad and you’ll get more oleocanthol and cancer-fighting lycopene.
Experience the Benefits of
Here are just a few of the benefits you can expect from a regular stretching program: • Reduced muscle tension
As you age, your muscle tissue actually dries out a little, tightening. This causes a loss of range of motion in your joints and tissues. In addition to the loss of range of motion, it can really limit your active lifestyles and hinder day-to-day, normal motions. Tasks that used to be simple, such as dressing or squatting down to tie your shoes, now become extremely difficult. A regular stretching program helps lengthen your muscles and makes daily living activities much easier. Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. It does not have to involve a huge amount of time, but stretching can end up giving you huge results! Stretching is a natural part of what we do on a daily basis. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you!
• Increased range of movement in the joints
• Enhanced muscular coordination
• Increased circulation of the blood to various parts of the body
• Increased energy levels (resulting from increased circulation )
Feel Better, No Doctor Referral Necessary
Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of California you have Direct Access to physical therapy!
See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
Call Us To Schedule An Appointment Today!
Exercise Essentials Try these exercises to keep your body strong and flexible...
HIP ABDUCTION STRENGTHENING IN SIDE LYING While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body.
SINGLE LEG STANCE - FORWARD Stand on one leg and maintain your balance. Next, hold your leg out in front of your body. Then return to original position. Maintain a slightly bent knee on the stance side.
Improves Balance
Strengthens Hips and Lower Back
Exercises copyright of
DO YOU KNOW SOMEONE STRUGGLING WITH BODY ACHES AND PAIN?
Do You Have Friends Or Family Unable To Do The Following? REFER A FRIEND!
• 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
Give the gift of health! We provide relief from pain through Physical Therapy and offer the Metabolic Program at NO EXTRA CHARGE to our patients! Pass along this newsletter or have them call us directly for a FREE Pain or Injury Assessment.
CALL US TODAY 951-684-2874
WWW.MARKETPLACEWELLNESSCENTER.COM
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