Innovative Newsletter
Innovative Newsletter TOP TREATMENT TECHNIQUES FOR SCIATICA Sciatica is a very common condition that affects 10% of the population. Sciatica is defined as pain that follows the course of the sciatic nerve. However, many people suffer with other sciatica like symptoms including low back pain, foot pain and even numbness in the leg. These symptoms can be signs of other back problems such as mechanical low back pain or even herniated discs. (continued inside)
Dr. Cheryl Howard PT, DPT, Cert. MDT Owner
www.innovativeptsolutions.com
Innovative Newsletter
TOP TREATMENT TECHNIQUES FOR SCIATICA
INSIDE:
4 Ways To Quickly Relieve Sciatica
Exercise To Help With Pain
Innovative Practice News
Quote of The Month:
You should stop strengthening exercises while you are in pain. If you are having back and leg pain, doing strengthening exercises like lifting weights or doing sit-ups will make the condition worse. Strengthening exercises increase pressure in the spine and initially you want to decrease pressure in the spine so that the condition calms down. You can return to these exercises
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Deep Friction Massage Some leg pain is caused by a spasm in a deep muscle located in the buttock called the piriformis. The Sciatic nerve runs right on top of this muscle so a spasm here can cause pain in the leg. The treatment is to put deep pressure on this muscle. Prolonged pressure will cause this muscle to relax, decreasing the pain. This massage is quite painful but you feel great after it is completed. In fact, it is not normal to feel pain with deep pressure to this muscle – only a muscle in spasm will be painful. Spinal Mobilization. Gentle mobilization (or movement) of each spinal segment helps to increase mobility of the spine and relieves pain. The pain relief from this technique lasts because it is paired with the right stretching exercise.
“It is never too late to be what you might
once the leg pain is gone. Gentle Exercise
have been.” - George Eliot
The right stretch is the key to relieving pain. Some people need to stretch their spinal joints, others need to stretch muscles, some people need both. Once the pain is relieved, we instruct you in a gradual strengthening program to further protect the spine. Call us today to discover how our SPINE Program can pinpoint the cause of your pain, relieve it quickly and teach you how to maintain a healthy spine.
CALL TODAY!
(315) 786-0655
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4 WAYS TO QUICKLY RELIEVE SCIATICA
1. Get properly diagnosed by a physical therapist. Other low back conditions can present as sciatica symptoms and it is important to determine the exact origins of your symptoms. Seeing a physical therapist sooner, rather than later means faster recovery and less potential for damage that can occur to the spinal joints and nerves. 2. Alternate heat and ice to the low back and buttock area. Ice helps to relieve inflammation, while heat, helps relax muscles and improve blood flow. Try 10 minutes on, 30 minutes off when alternating. Make sure to check your skin frequently to prevent injury. Speak with one of our specialists if you have questions on what will work best for you. 3. Position yourself to relax your low back and take the pressure off the nerve. Two ways to do this are either: 1. Lie on your non-painful side with your knees bent comfortably with the top knee slightly forward of the other. 2. Lie on your back with a pillow under your knees. (Find your best position of comfort). 4. Lying on your back, knees bent, slowly rock knees side to side to gently stretch your low back. This can help relax the muscles and relieve nerve pain. Speak to one of our specialists if you have questions on which exercises you should do. While sciatica can literally be a pain in the backside, it doesn’t have to stay with you. Simple strategies and seeing the right physical therapist early can make a big difference in quickly healing and returning to the pain free activities you love.
HOW DO YOU KNOW IF YOU HAVE SCIATICA? • Tenderness or sharp pain into the buttock muscles • Numbness, tingling or pain that travels down the back of the thigh • Constant pain that may originate in the low back, but travels mainly down the back of the buttock, thigh, calf and even foot • Pain that feels better when lying down but worsens with standing, walking or sitting
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Patient Spotlights
Healthy Recipe
Butternut Shakshuka
“Great crew, very professional.” “Improved mobility and stability. Pain in joint is down to 5%, rarely an issue now. Great crew, very professional.” - Donald M.
•1 can diced tomatoes •1 can cannelloni beans •1 cup broccoli (chopped) •1 butternut squash (diced) •2 garlic cloves (minced) •2 green onions (chopped) •Salt/pepper to taste •Handful of cilantro •1/4 cup grated pecorino
“I am back to running and I have started to resume weight training...” “I had amazing results with therapy. I came in with poor mobility and pain down right side of neck, shoulder & arm and currently I feel great. I am back to running and I have started to resume weight training, especially to work back the weakness in my right tricep. Thank you!” - Lorraine C.
Preheat oven to 350. Skin & dice up butternut squash. Add to baking sheet and spray with olive oil and sprinkle herbs over top (optional). Cook in oven for about 20 minutes. Add chopped broccoli and spray. Let cook for another 10 minutes. Take the veggies out of the oven. In a cast iron skillet add olive oil and heat through. Add your onions and garlic and let cook for about one minute on medium heat. Add the broccoli and squash to the skillet. Add beans and tomatoes over top and spread evenly. Add back to the oven to cook for another 5-10 minutes. Once finished, pull the skillet out of the oven. Add pecorino over top while it is still hot, sprinkle cilantro as desired. And enjoy!
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Exercise To Help With Pain: Try this simple exercise to help you feel better... Share this with a friend or family member to help keep them healthy too!
Innovative PT Coupons
Relieves Sciatica Pain
FREE 15 MINUTE CONSULT
PIRIFORMIS STRETCH MODIFIED
While lying on your back, hold your knee with your opposite hand and draw your knee up and over to- wards your opposite shoulder.
(315) 786-0655 CALL TO SCHEDULE TODAY!
316 Sherman St. Watertown, NY 13601
Exercisescopyrightof
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Offer valid for the first 20 people to schedule. Expires 5/31
Practice News
WATERTOWN FAMILY YMCA 31ST ANNUAL
Shamrock Run 2019 FOR HEALTHY LIVING!
Here is a photo from Watertown Family YMCA 31st Annual Shamrock Run, FOR HEALTHY LIVING! Congratulations to our Team who participated in celebrating St. Patrick’s Day in a healthy way! Don’t miss the opportunity to help us save lives… 2019 North Country Heart Walk Watertown, NY Saturday, April 27, 2019
Life is why we walk. We cannot achieve our mission without each one of you!
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