Fritz: Stand Up To Sciatica

Health &Wellness The Newsletter About Your Health And Caring For Your Body

Question & Answer With CAITIE ZAVORA, PTA

Caitie is a 2014 graduate fromCentral Penn College. Caitie

What sets you apart from other professionals? Any personal philosophies or backgrounds that gives/distinguishes you from other? Quality Care is provided when interactions with patients are encouraging, uplifting, and friendly – that is what I try to provide every day! What types of skills do you have? Any specialized courses that have helped you sharpen your skill set? Do you have patients that you specialize in? Recently graduated from PTA school (about a year ago), so I am only beginning to take courses that will improve my skill set. What is your proudest moment ad a PT, PTA, Trainer? As a PTA, Being able to put a smile on a patients face before they leave the clinic despite their pain/injury brightens my day. What are your hobbies and goals outside of work? Playing tennis; spending time in the kitchen (baking and cooking); traveling with my husband; photography.

has a passion for providing the highest quality of care for patients in an environment that is positive, encouraging and uplifting. In her free time she enjoys spending time in the kitchen, staying active, traveling and spending time with her husband. How did you get started or inspired to get into the field of physical therapy, training? I love patient/clinician interaction. I am able to develop relationships with patients. Attending PT as a patient in the past sparked my interest. Where are you from? School? Lancaster County – Lititz, PA. Westminster College – Bachelors in Biology. Central Penn College – Associates PTA What makes working in a private practice different? You’re able to communicate with all the staff – including the owner. You input on some decisions involving clinic or patient care is valued.

Health & Wellness The Newsletter About Your Health And Caring For Your Body

STAND UP TO SCIATICA “Feel Younger. Move Better. Get Stronger.”


• Seek A Natural Treatment For Back Pain • Caitie’s Healthy Recipe & Review • Relieve Back Pain In Minutes • Patient Success Spotlight • February Happenings

Do you experience pain in the buttock, leg, or even your foot? If so, you may be experiencing sciatica. Sciatica is a common form of back and leg pain that is often misunderstood by sufferers. People frequently have questions about what sciatica is, why it occurs and how to find relief from the intense pain it can cause from the low back down to the feet. If you are suffering from sciatica, it is important to find its root cause. Many people often think an x-ray or expensive MRI is first needed to figure out what is causing pain. Having a lot of tests doesn’t mean you will find its root cause. Recent studies show that nearly 1 million of MRIs done for sciatica fail to find a treatable cause. With a new imaging technique called magnetic resonance neurography, 69% of the patients were found to have a trapped sciatic nerve deep in the buttock by a muscle called the piriformis. It is known that in about 25% of the general population,

the sciatic nerve pierces through the piriformis muscle and can be susceptible to abnormal pressure and irritation. Why Does Sciatica Occur? If there are changes in posture, muscle strength or pelvic alignment, the nerve can be compressed which leads to the quite common low back and sciatic nerve pains. The sciatic nerve is the longest and largest nerve in your body. It even reaches down to the foot and therefore, can be irritated anywhere along its path. With sciatica, the consequent ache can be felt anywhere from the base of the spine, the buttocks or the back of the thigh and legs. Even tingling sensations in the toes can be attributed at times to the impingement of the sciatic nerve.


Some seemingly harmless habits can also contribute to the irritation of the sciatic nerve. A frequent bad habit is crossing of the legs for extended periods, which puts pressure on the nerve. In addition, sitting for long periods is bad for your spine. It is possible for you to prevent or relieve sciatica simply by improving your posture. Physical Therapy Relieves Sciatica The specialists at Fritz Physical Therapy play a crucial role in evaluating and treating sciatica, as well as other common back problems. Our physical therapists are medical experts with years of training to evaluate your back problem, finding the root cause of your sciatica. An individualized treatment plan is created to guide you through the recovery process and maximize your success. When coming to Fritz Physical Therapy, our friendly and knowledgeable therapists spend time with you. We train you on specific and easy exercises that will relieve the pain in your back and legs. In addition, our specialized hands-on therapy helps to gently loosen tight muscles and joints in your spine and legs. Your pain is quickly relieved and your flexibility restored, so you can feel like yourself again. Our cutting-edge treatments are doctor recommended and are specifically designed for you to reach your healthcare goals. Knowing all this should give you a head start in warding off painful sciatica. After all, it may be as simple as learning to stand tall. Call Today! 412-278-1221.

Journalof neurosurgery:SpineFeb,2005Volume2,Number2.AaronG.Filler,M.D.,Ph.D., JodeanHaynes,B.A.,SheldonE. Jordan,M.D.,JoshuaPrager,M.D.,J.PabloVillablanca,M.D.,KeyvanFarahani,Ph.D.,DuncanQ.Mcbride,M.D.,JayS.Tsuruda, M.D.,BrannonMorisoli,B.A.,UlrichBatzdorf,M.D.,andJ.PatrickJohnson,M.D.

Caitie’s Healthy Recipe: Turkey Vegetable Soup

• 2 medium onions • 2 15 oz. cans cream style corn

INGREDIENTS • 1 Tbsp olive oil • 6 cups turkey/chicken broth • 3 medium potatoes, peeled and chopped • 2 large carrots • 2 celery ribs

• 2 8½ oz cans of fresh lima or green beans • 1-2 cups chopped cooked turkey/chicken • ½ tsp. chili powder • Salt and pepper to taste

INSTRUCTIONS In a large kettle or Dutch oven, sauté onions and celery in olive oil until tender but not brown. In the same kettle, add broth, potatoes, and carrots. Bring to a boil. Reduce heat. Cover and simmer for 30 minutes or until vegetables are tender. Add remaining ingredients and simmer 10 minutes longer. Yield: 12 servings or 3 ½ quarts. Freezes well. Restaurant Review: Crust Café and Pizzeria 509 Painters Run Road, Upper Saint Clair, PA 15228 By: Caitie Zavora, PTA Iamsoglad I found this littlepizzaparlor!Afterpassingbyseveral timesonmarketing trips and having it highly recommended by several patients, there was no denying that I was going to pop in for a pizza. When I called to order a pizza for takeout, my first impression was that the staff truly care about their customers!The woman on

If you would like any of our recipes, email Caitie at

the other end of the phone was pleasant and eager to take my order. I placed my order for a large pizza topped with bacon and took it home to enjoy while watching the Pens game. I was very impressed with the crust and with their product. The restaurantwaspacked,with limitedseating,howevermanycustomersweregetting take out as well. The pizza was loaded with bacon, had a smooth tomato sauce, a lot of cheese, and a crust covered in flavorful seasoning.This is a one-of-kind pizza shop with a lot to offer and I highly recommend it!

CALL TODAY: (412)278-1221


Made for a speedy recovery!

Ugly Sweater Day

“Ihave tocomplimentBrianFritzandhisentirestaff in theprofessionalism shown during my recent visit. They took the time to really understand the source of the pain I had in my lower back, explained the therapy needed for short term relief and outlined a path to a long term fix. I could barely walk into the office with the excruciating pain and they had me walking in a matter of four days and two visits. Though full recovery will take a couple of weeks, the authenticity and care I found from the entire team at FRITZ made for a speedy recovery! Thanks for making my holiday special!” – Piyush P.

The staff at Fritz Physical Therapy, enjoyed the holidays together by taking pictures in their ugly sweaters! We appreciate all of our patients continuing in the new year and hope everyone enjoyed the holidays this season!

February Happenings

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

February is quite an exciting month for the Fritz PT staff! Heather and her sister-in-law, Chelsea are heading to Disney World to fulfill a Make A Wish for Heather’s daughter after beating leukemia. They can’t wait to meet all the Disney princesses! And speaking of Disney princesses... Caitie will be competing as one in the Disney Half Marathon at the end of the month! We can’t wait to hear all the stories and see the pictures from these fun-filled trips!

SINGLE KNEE TO CHEST STRETCH Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg. Loosens Low Back

Heather has completed the following continuing education courses and is excited to start implementing what she has learned into her already comprehensiverepertoireofmanualtherapytechniquesandevaluationskills: • Beyond the SlumpTest: peripheral neuropathic syndromes in orthopedic and sports medicine patients • Achilles Tendinosis and Gratson Technique: Evidence-based treatment


David Sporko BS, ACSM

Dave is a recent graduate of Indiana University of Pennsylvania with a degree in Exercise Science as well as being a certified by the American College of Sports Medicine as a Personal Trainer. He has experience in personal training, weight loss and sports performance training. His passion is to help his clients restore mobility, health and quality of life.


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FREE Personal Training Consultation For You

Mention or bring in this coupon for a FREE Consultation with one of our personal trainers!

10% Off A Package Of 10 Training Sessions This coupon good for

“I had bilateral knee replacement surgery in late October 2017. Prior to that, I received personal training from Dave Sporko for 6 months. DAve did a great job of preparing me both for the surgery and the subsequent recovery. I am sure that without the combination of losing 30 pounds prior to surgery and the personal training, I could not have made as rapid recovery from the surgery or been at this stage of physical therapy. I plan on continuing the personal training as soon as I’m able to.” – Joanne M. I lost 30 pounds personal training!

Mention or bring in this coupon for a Free Consultation with one of our personal trainers!

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1597 Washington Pike, Suite A-15 Bridgeville, PA 15017 P : 412-278-1221 F : 412-278-0201

BENEFITS OF PERSONAL TRAINING We know health, we know wellness and we know fitness; We know how to make you a faster, stronger and a better athlete; We know how to put a program together that’s SAFE and EFFECTIVE. And we can offer a price point that CANNOT be beat. 4. Variety: If your workouts have previously felt complacent, an experienced trainer ensures you won’t be bored anytime soon. They teach a variety of exercise methods, and with some trainers, no two sessions will look the same. Between machines, body weight exercises, free weights, and props like balls and straps, there’s no end to the combinations you could be working on. Trainers also help you to make adjustments as your fitness level improves to ensure continued progress, so you won’t plateau or feel stuck in the same old routine.

Why is Training at Fritz PT different? Fritz PT offers a unique, private, judgment-free setting where you can safely and effectively work toward improving your health and wellness. Our professional team of certified trainers, Physical Therapists, Physical Therapist Assistants, Registered Dietitians and Certified Strength and Conditioning Specialist have a wide variety of expertise that allow us to help clients from all walks of life. Whether you have an old injury that has held you back from exercise, a medical condition that causes you apprehension about making changes to your health or an athlete looking to gain an edge over your competition—whatever your concern, Fritz PT is the place to help get you going again. All of our professionals work hand in hand, consulting on your progress and are available to address your individual needs along the way. Benefits of a Personal Trainer: We all know that we should exercise, so why hire a professional to assist you along the way? Here are some great benefits of hiring a personal trainer: 1. Personalized Workout: Personal trainers create a specific workout plan just for you based on the goals you want to achieve. This isn’t a one-size-fits-all workout routine you’d find in a book or magazine. The personalized plan is tailored to your goals, needs, and allowances for your current physical condition and medical background. He can make accommodations to the program if you have an injury, bad back or knees, or a medical condition. 2. Instruction: A professional trainer teaches the proper way to perform each exercise movement in your routine. She demonstrates the movement, coaches you through it, and corrects any issues with your posture or technique. Learning how to perform exercises properly reduces your risk of injury and increases the movement’s efficacy. When you can perform a move the right way, it increases the likelihood that you’ll do it on your own at home or at the gym after your training sessions. 3. Motivation and Accountability: Motivation is often difficult to maintain when you exercise on your own. Regular sessions with a personal trainer create accountability, which is a real motivator to not let down yourself or them. But there’s also something to be said for feeding that part of our brain that craves praise. Hearing a trainer celebrate your consistency, progress, or even proper technique can be a real boost when you feel like throwing in the towel.

5. Efficiency: Only have 30 minutes? An experienced personal trainer will make the most of your workout time, which increases the efficiency of your exercise program. This is especially beneficial when you have a limited amount of time to exercise. They’ll know how to optimize every minute you have available in the gym to get the biggest burn for your buck. Benefits of Exercise: Why should you consider regular exercise as part of your lifestyle? The better question is why wouldn’t you exercise? The benefits of regular exercise on all aspects of health and wellness is well established in both the professional literature and anecdotal reports of countless professionals and participants worldwide. Here are a few to consider (source: 1. Exercise controls weight: This one is the most obvious, but has withstood the test of time. Want to make changes in your weight and how you look in a mirror? Then regular exercise is the way to go. 2. Exercise combats and reduces your risk for chronic health conditions: Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls. 3. Exercise can improve your mood: Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. 4. Exercise can boost your energy: Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores. 5. Exercise can improve your sleep: Struggling to snooze? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to hit the hay.

1597 Washington Pike, Suite A-15 Bridgeville, PA 15017 P : 412-278-1221 F : 412-278-0201

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