How do you feel when you wake up in the morning? Does your body feel stiff, like a brick that’s been plastered to your bed? Is it difficult to move your arms, legs, back, etc., without feeling achy, sore, or even painful? Does it feel as if your body is moving in slow motion, your discomfort holding you back?
Performance For Life
N E W S L E T T E R
DAILY ACHES AND PAINS HOLDING YOU BACK? Look No Further for Relief
December 2019
www.achieve-therapy.com
Performance For Life
N E W S L E T T E R
Enjoy Being Pain-Free This Year Howdoyou feelwhenyouwakeup in themorning?Doesyourbody feel stiff, like a brick that’s been plastered to your bed? Is it difficult to move your arms, legs, back, etc., without feeling achy, sore, or even painful? Does it feel as if your body is moving in slow motion, your discomfort holding you back? Yourbodywasmade tomove.Prolongedperiodsof inactivitycancause musclesand joints toconstrict,resulting inpainorachiness - that’swhy the mornings are typically the hardest for people experiencing these symptoms. However, the way that you live your daily life can also be a factor in daily aches and pains. Your body relies on certain physical responses tomovement,suchasposture,coordination,strength,blood pressure, etc. Everything you do has an impact on the way your body responds. Ifyou livean inactiveorunhealthy lifestyle,achesarecertainly common. Conversely, if you have sustained an injury or strain from an overly-active lifestyle, aches will also be common. Whatever the case may be, physical therapists are here to help. Their sole focus is helping you achieve your highest level of comfort. If you areexperiencingdailyachesandpains thatyou justcan’tseem toshake, give our office a call today.
December 2019
Why am I so achy? Overexertion is a common reason for achiness or pain. Let’s say you decide to start up a new physical routine. You’ve never been much of a runner, but you want to get into it. So, the first day you run, you push yourself to amile. You didn’t think it sounded like too much, but your body wasn’t used to it. Your legs were overworked, and the tissues in your muscles got irritated, causing inflammation. Therefore, you wake up the next morning with sore legs. This is what happens when any part of your body is overworked. You may not notice it during the day while you’re moving, but inflammation can thicken overnight during inactivity, causing tissues to become inelastic.Thiscancausestiffnessorpain in themorning, typicallyeasing as you move throughout the day. However, the cause for stiffness isn’t always as cut and dry as, “I did an exercise I wasn’t used to so now I’m sore.” Sometimes it’s difficult to pinpoint the cause of your discomfort. That’s why it’s important to consult a physical therapist if your aches and pains persist.
Experiencing arthritis pain, call us at 866.320.3562 or visit achieve-therapy.com today!
Simple Tips for Ache Relief • Sleep! -This is probably the easiest step you can take to relieve common aches. Your body chemistry is delicate, and not getting enough sleep can affect that. This prevents your muscles and tissues from functioning as they normally would, resulting in stiffness, soreness, or achiness. • Stay hydrated - Drinking water is an important part of living a healthy, pain-free life. When you are dehydrated, your tissues become drier, which slows down normal chemical processes in your body. Your body is 70% water and your muscles are 80% water. When you don’t drink enoughwater, your body can become achy due to dryness. In order to stay hydrated, you should drink 1/2 your body weight in ounces every day. • Maintain a healthy diet of fruits and vegetables - Fruits and vegetables with bright colors often have a higher concentration of antioxidants and vitamins. By keeping these a consistent part of your diet, you can better assist your body in both repairing itself frompain or injury, as well as providing a preventative. Fruits and vegetables help your body in maintaining its normal functions. • Exercise regularly - Exercise allows your body to efficiently pumpbloodaroundyourbody.Whenyouexerciseonaconsistent basis, muscles and joints remain warm, lowering the possibility of them becoming tight.
• Keep a good posture -Slouchingcausesstressontheshoulders and neck, which can cause pain or achiness. If you sit at a desk or computer, it is important to get up every 30 minutes for a few seconds to stretch. Moving around or simply standing up after a while is a great way to maintain a good posture, even if you don’t have a very active day. • Get a physical therapy consultation - If your aches and pains are persistent and aren’t going away despite your best efforts, it may be time to consult a physical therapist. They will help you determine the best course of action for your specific needs. How physical therapy will help: A consultation with a physical therapist will allow you to address the issues that you’re facing. It is always better to figure out the cause of your pain early on, rather than waiting until it gets worse. The earlier you make an appointment, the easier the treatment will be. Your physical therapist will give you a muscle and joint evaluation to discover problemareas and determine exactly what may be causing your aches and pains. From there, they will create a personalized treatment plan for you that will help alleviate your aches. They are dedicated to your progress and genuinely want to see you feel better - so why wait? Say goodbye to your daily aches and pains with physical therapy today!
If you’re wanting to improve your arthritis pain, call us at 866.320.3562 or visit achieve-therapy.com today!
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Lower Body Stretch HAMSTRING STRETCH - WALL Lie on the floor in a doorway. Rest your leg against the wall. Scoot through the doorway until you feel a stretch up the back of your thigh. Hold for 6 seconds then repeat 10 times on both sides.
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Achieve Therapy’s Pet Corner
Mushroom & Spinach Crepes
• 12 ounces sliced mixed mushrooms • ⅔ cup thinly sliced shallots • 1 teaspoon chopped fresh rosemary • ¼ teaspoon salt • 5 ounces baby spinach • ½ cup seltzer water • 6 tablespoons crumbled goat cheese
INGREDIENTS • ½ cup whole-wheat flour • ¼ teaspoon salt • 3 large eggs • ½ cup low-fat milk • 2 teaspoons canola oil or melted butter • 1 tablespoon extra-virgin olive oil
DIRECTIONS Process whole-wheat flour, all-purpose flour, salt, eggs, milk and oil (or butter) in a blender or food processor until smooth. Transfer to a bowl, cover and refrigerate for at least 30 minutes or overnight. Heat oil in a large nonstick skillet over medium heat. Add mushrooms, shallots, rosemary and salt and cook, stirring, until the mushrooms are soft and have released their liquid, about 6 minutes. Stir in spinach a handful at a time and cook until wilted, about 4 minutes. Slowly whisk seltzer into the batter. Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Ladle ⅓ cup batter into the center of the pan; immediately tilt and rotate the pan to spread evenly over the bottom. Cook about 30 seconds to 1 minute. Lift the edge, then quickly grasp the crepe with your fingers and flip. Cook about 20 seconds. Slide onto a plate. Repeat with the remaining batter, spraying the pan as needed and stacking crepes as you go. Spread a generous ⅓ cup of the mushroom filling in thecenter, leavinga1- to2-inchborder.Topwith1 tablespoongoatcheese. Fold in the sides to make a square shape, leaving a “window” in the center. Repeat with the remaining crepes and filling. Garnish with rosemary, if desired.
Name: Bailey Owner: Jeff B.
Staff Spotlight
FREE Rotator Cuff Workshop January 8, 2020
The Carson clan is growing just in time for spring training. Guess what’s coming, AGAIN! Congratulations Tom & Katherine…...and Good Luck! n clan is growing just in time for spring training. Guess what’s coming, AGAIN!
Scan the QR code to register or call the Columbia office at 866.320.3562. This event is FREE, but space is limited. Only 30 Seats are available for the event. Looking forward to seeing you there!
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