Our Monthly Newsletter
2023
THE
HEALTHY LIVING NEWSLETTER
TIPS TO ALLEVIATE YOUR PAIN & IMPROVE YOUR SPINE HEALTH
INSIDE OUR NEWSLETTER: • How FYZICAL Can Improve The Health Of Your Spine • Healthy Recipe • Patient Success Spotlight • Tell Us How We Did!
2023
THE
HEALTHY LIVING NEWSLETTER
IMPROVE YOUR SPINE HEALTH WITH PHYSICAL THERAPY
The importance of good spine health Your spine is a complicated structure of bones, joints, muscles, discs, and nerves. It takes a delicate balance to make sure it is at its peak level of health and function. Back pain is often the result of a breakdown somewhere in the system and can be avoided by improving your spinal health. To make sure your spine is at its optimum health, you must achieve the following: • Good posture and spinal curves • Strong trunk muscles (i.e., core, gluteus, and spinal muscles) • Good joint and muscle mobility • Good balance and coordination ability • Good nutrition and rest at night Of course, much like anything else, maintaining great spine health is easier said than done. Fortunately, our team of physical therapists knows how to make sure you understand what to do to keep it functioning at its peak level!
Are you living with back pain? Do you notice your pain worsens when you have to stand for more than 10 minutes or when you have to walk long distances? At FYZICAL, our physical therapists are experts at helping our patients resolve their pain and get back to doing what they love! The severity of back pain can range from minor dull aches to sharp stabbing pains. Pain that radiates from the spine to the buttocks and down the leg(s) may be a sign of sciatica. Understanding why you are having pain and what to do about it can be tricky. Your spine does a lot for your body — it protects your spinal cord, allows you to breathe correctly, and it is what allows your body to move. Almost every function in your body is directly connected to the health of your spine. You may even wonder how to tell if your spine is healthy. When we think of health, we typically focus on nutrition, exercise, and heart health — but spine health is also essential. At FYZICAL, our therapists can help you resolve your pain and get your spine healthy again! Call today to schedule an appointment with one of our experts and rest assured that you’re in good hands in our clinic!
Our mission is to prevent needless suffering & to do all in our power to help people flourish.
www.fyzicalpbc.com
(continued from outside) Our licensed physical therapists will conduct a physical evaluation to determine where the weakness is rooted and what muscles must be strengthened to correct it. Whether you feel pain in your back, neck, shoulders, or legs, we will thoroughly analyze your posture, movement, and strength, to pinpoint precisely what is causing your pain. From there, we will create an individualized treatment plan for you based on your specific needs, aimed at strengthening your core, improving your posture, and alleviating pain. Core stability is about muscular strength and proper sensory input. This sensory input alerts the central nervous system about the movements and positions you are putting your body through. This means specific exercises designed to help your body react to different movements. Our therapists will design a program to teach you how to use your core muscles properly. We will create a strength program that focuses on core-specific exercises and progresses to multi-joint free weight exercises to train the core muscles adequately. We will provide constant feedback and allow refinement of movements to ensure the core provides optimal spinal stabilization. HOW FYZICAL CAN IMPROVE THE HEALTH OF YOUR SPINE
4 9 2 7 9 6 Contact us today to schedule an appointment At FYZICAL, our physical therapists are here to help you improve your function and relieve your pain. If you want to strengthen your core, relieve your pain, and improve your overall health, call us today to set up an appointment. 1 8 2 1 6 Sources: https://journals.lww.com/acsm-csmr/fulltext/2008/01000/ core_stability_exercise_principles.14.aspx • https://www.ncbi.nlm. nih.gov/pmc/articles/PMC6110226/ • https://journals.lww.com/nsca- jscr/fulltext/2013/06000/systematic_review_of_core_muscle_activity_ during.29.aspx • https://www.sciencedirect.com/science/article/abs/pii/ S1350453318301152 8 9 3 4 5 1 7 2 What to expect in physical therapy When your core is strong, reactive, and mobile, it can perform at optimal levels. Our team of physical therapists will assess your particular condition to identify how your core is affecting your function. Your therapist can educate you on how your core affects your physical activity and contributes to the pain you may be experiencing. Through an individualized exercise program, you can reduce your pain, prevent the condition from worsening, and improve daily function.
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CALL (561) 331-5508 TODAY TO SCHEDULE AN APPOINTMENT!
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SUDOKU
http://1sudoku.com
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JACKFRUIT PULLED PORK SANDWICHES
INGREDIENTS • 1 Tbsp canola oil • 1 small onion, sliced into strips • 2 garlic cloves, minced • 2 (20 oz) cans jackfruit in brine, drained and rinsed • 2 Tbsp soy sauce
• 1/2 tsp liquid smoke • 1/2 tsp smoked paprika
• Pinch cayenne pepper to taste • 1 1/2 cups vegan barbecue sauce • Salt and pepper to taste
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• 6 sandwich rolls • Vegan coleslaw
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DIRECTIONS: Coat the bottom of a medium skillet with oil and place it over med-high heat. Add onion and cook for about 5 min, stirring occasionally, until soft and beginning to brown. Add garlic and cook for about 1 minute, until fragrant. Add jackfruit, soy sauce, and liquid smoke. Cook for about 5 min, until most of the liquid cooks off. Use a spoon to begin breaking up the jackfruit. Sprinkle with smoked paprika and cayenne pepper. Stir and continue cooking for about 1 min. Stir in the barbecue sauce. Bring sauce to a simmer, lower the heat, and cook for about 20 min, stirring occasionally. Add a splash of water if the sauce becomes too thick. While the jackfruit simmers, use 2 forks to pull the pieces apart to create a stringy texture. The jackfruit is finished cooking when it is tender and stringy, resembling pulled pork, and the sauce is thick. Stuff the pulled jackfruit into buns with coleslaw. www.connoisseurusveg.com/jackfruit-pulled-pork/
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Patient Success Spotlight
HOW & WHEN TO USE A FOAM ROLLER
“It’s great to feel pain-free.” “I always wonder why after surgery you would have to continue with a Physical Therapy program. After all, you went through with surgery especially major type of surgery you certainly need to complete the process. Take it from me I had neck surgery in January and now it’s June and I feel that I have made great progress more than I would have if I didn’t go. I want to thank all of the staff, especially Patty for pulling me through this difficult time both mentally and physically. You must do your part to reap the benefits. Take time and do them at home. It’s great to feel pain-free. Thank you again.” — Susan S. TELL US HOW WE DID! Help us help more people in our communities
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by leaving us a Google review! 1. Visit us at www.fyzicalpbc.com
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2. Choose a location at the “Locations” tab (this is where you will find a map linked to our Google Reviews) 3. Tell us how we did!
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Have you heard about foam rolling but aren’t exactly sure when or even why you do it? Our team of physical therapists at FYZICAL will guide you on how, when, and why to properly use a foam roller to help you loosen up before exercise and speed up your recovery. Most foam rollers are lightweight, cylindrical tubes of compressed foam or hardened plastic with padding. Rolling is thought to cause a stretching-type effect or a release of tension in the tissue through the friction between muscles and the roller. These effects are similar to manual therapy techniques, which is why foam rolling is sometimes called a self-induced massage. Foam rolling is one of the most widely used physical therapy, fitness, and athletics strategies to increase flexibility and joint mobility. Research suggests it might improve sports performance, reduce post-workout soreness and alleviate muscle knots. The bottom line is foam rolling is an easy way to loosen up your tissues before and after exercise! Check out the above exercises to start feeling better today! 5 2 3 8 n° 29853 - Level Medium 8 9 2 7 6 4 3 1 5 2 1 9 8 9 3 4 7 5 6 8 1
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REQUEST AN APPOINTMENT TODAY!
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INSTRUCTIONS:
1. Open your smartphone to the camera app 2. Center the desired QR
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CALL (561) 331-5508 FOR MORE INFO TODAY
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