SportAndSpineTherapyOfMarin_Make Every Day Limitless

N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E . JUNE 2020


ALSO INSIDE: • Why Physical Therapy • Service Spotlight: STRIDE Clinic • Exercise Essentials • Staff Spotlight: Lindsey Umapathy • Free 15-Minute STRIDE Clinic Assessment • Healthy Recipe: Miracle Red Juice


N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E .

JUNE 2020




Everyone develops aches and pains from time to time. After a long day out in the sun, or after an afternoon of trying to keep up with household chores, sometimes the tasks that we expect of our bodies can get the best of us. Whether it is a lingering ache in your back, feet that feel swollen and tired after a long day in your shoes, or a crick in your neck that just won’t go away, dealing with aches and pains can really take a toll on your overall feeling of wellbeing. If you stopped and asked around, you’d be amazed to see how many people are struggling with aches and pains, just like you. What may surprise you, even more, is how many people are coping with those pains without

hurts for 15 minutes and then take it off for an hour. Repeat this several times a day during the first 24-72 hours after the pain develops. After the initial 72 hours, consider soaking in hot water, such as taking a warm bath, to further soothe your muscles. 2. Don’t underestimate the power of resting! Your body relies on sleep just as much as your brain. You need to get plenty of sleep to keep your stress level at a minimum—and that includes your physical stress level. Aim to sleep between 7-9 hours every night. The more activity you engage in, the more sleep you need. 3. Keep your body in good shape with regular exercise. It may seem counterintuitive to cut down on pain by moving more, but exercise is a really good way to reduce aches and pains. When you exercise every day, you are able to train your muscles for more movement, and thereby reduce aches and pains. Keeping active, staying rested, and being smart with hot and cold therapy create a trifecta for healthy management of aches and pains, but they aren’t going to solve the bigger problems. When aches and pains start to grow severe, or chronic, then it is time to reach out to a professional for support. Physical therapy is the best way to reduce aches and pains because it takes into account a combination of active and passive strategies to help tackle the cause of your pain. Call San Anselmo (415- 457-4454) or Novato (415-898-1311) or by visiting our website at

doing anything productive about it. How to Deal with Aches and Pains

Pain medications can reduce the severity of aches and pains for a little while, but they don’t do anything to resolve the issue. There are things that you can do at home that can alleviate your aches and pains, helping to reduce the severity of your discomfort while also reducing the likelihood that the pain will return. Don’t just complain about those aches and pains. Start doing something about them. Here is a quick rundown of things that you can do at home that can reduce your daily pain: 1. Use hot and cold therapy appropriately to reduce inflammation. After a good workout or a day of doing chores out in the yard, your muscles will likely feel sore. Apply ice directly to the area that

WHY PHYSICAL THERAPY There are a lot of different reasons as to why you may start feeling aches and pains. Muscle pain will occur whenever your muscles start to grow. To build more muscle mass, your muscles have to stretch, and lactic acid can pour into the lining of your muscles to cause a burning sensation. More movement will push that acid out, helping you to experience relief, and in time your muscles will develop increased elasticity, and the burning won’t be so severe. A build-up of tension from stress or overuse and muscle pain from poor posture can also contribute to regular pain.

limited range of motion. By doing this, your physical therapist can isolate the true cause of your chronic pain and determine the best course of treatment for your specific needs. Your physical therapy program will likely take into account strategies like manual therapy to relieve your pain, decrease scar tissue, and improve movement. It may also include targeted exercises to increase strength and stretching to improve your balance. Your treatment plan will incorporate in-clinic treatments, as well as at-home treatments, in order to ensure that you are remaining healthy and active at all times. We can help you say goodbye to your aches and pains. Call your physical therapist at our San Anselmo (415-457-4454) or Novato (415-898-1311) clinics today or visit our website at

Working with a physical therapist can help you develop a new approach to managing your aches and pains. Your physical therapist will perform a comprehensive assessment to help determine any underlying structural causes surrounding or contributing to your pain and will conduct a thorough physical evaluation before designing a treatment plan. Your physical therapist will examine areas of your body that are weak, out of balance or those that have



Redeem This Coupon for A FREE 15-MINUTE STRIDE CLINIC ASSESSMENT! • We test your strength, flexibility, & perform a video analysis. • We equip you with tools to improve & achieve your best personal time. • We can fast-track you into our Physical Therapy or Wellness Programs to help you reach your full potential. Call us today for your Free Screening!

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Spl i t Squat Elevated (Dumbbells) Position your back foot elevated on a box, bench, or chair. Stand tall with your core tight. Make sure most of your weight is going through the heel of your front foot. Lower your back knee straight towards the ground. Push back up through your heel, making sure your back does not extend backward. Perform 5 sets of 5 repetitions for each leg.


Lindsey began her journey at the University of Connecticut where she received her Bachelor of Science in Allied Health Sciences in 2013. She continued her studies at the University of New England where she graduated with a Doctorate of Physical Therapy in 2018. While completing her degree she gained valuable clinical experience working

STRIDE CLINIC SERVICE SPOTLIGHT Have you been experiencing a nagging pain when you walk or run? Do you find that you can’t walk or run as far or as fast as before? Are you new to walking or running for fitness purposes and want to make sure youavoid injury as you train for your first 5K, 10K, half or fullmarathon? If you answered “yes” to any of these questions, our STRIDE Clinic is right for you! During our STRIDE Clinic, we offer a FREE 30 minute screening where wewill: • Test your strength and flexibility in areas of your body related to walking and running. • Perform a video analysis of your walking and running form. • Send you a copy of the video with comments for your health records. • Provide beneficial information that will equip you with the tools needed to help improve your running form and achieve a personal best time. Wealsohave theability to fast-trackyou intoourPhysical TherapyorWellness Programs to help you reach your full potential. If you are interested in participating in our running analysis, or for general inquiries, contact us today at our San Anselmo (415-457-4454) or Novato (415-898-1311) clinics.

with diverse orthopedic and neurological populations in varied settings throughout the country. After passing her national licensure exam, Lindsey decided to pursue a career in outpatient orthopedics here in Marin County. Lindsey utilizes an individualized approach for each of her patients and is committed to helping them achieve optimal function and reach their personal goals. In her free time, she enjoys spending time outdoors, running, hiking, and exploring all the greater San Francisco Bay area has to offer. She looks forward to helping you return to the lifestyle you are striving for. At Sport and Spine Therapy of Marin, we value our patients and are dedicated to providing the highest quality of physical therapy services as we treat the whole patient, not just the specific injury. Schedule an appointment today by giving us a call! (San Anselmo: 415-457-4454, Novato: 415-898-1311)

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1 EXERCISE YOUR MIND: SUDOKU CHALLENGE 7 2 The rules of the game are simple: each of the nine blocks has to contain all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box. 3 5 n° 221183 - Level Medium

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Healthy Recipe: Miracle Red Juice • 2 large beets • 4 long carrots • 2 apples • 6 celery stalks 6

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• 2 limes (or lemons) • 2 inches of ginger


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Prepare beets, carrots, apples, celery, limes (or lemons) and ginger by chopping into smaller pieces before placing into a juicer. As the skin of a beet is packed with antioxidants and nutrients, it is recommended to leave the skin on the beet. Beet skin and lemon peel (if using) have strong flavors, so you could also prepare half with skin and half peeled to adjust to the flavor, or simply peel all if preferred. Apples can be any color or variety. Do not peel the ginger, which you will add to taste as ginger can be spicy. After all ingredients are added to the juicer, blend until juiced and smooth. Drink juice as soon as possible to obtain all benefits of the antioxidants and nutrients. Miracle Red Juice can be absorbed more easily on an empty stomach. Drink one glass every other day or as needed. 7 3 4 http://1sud

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RESTORE THE LIFE YOU LOVE: CALL US TODAY! San Anselmo: 415-457-4454 • Novato: 415-898-1311


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