You Get Direct Access To The NYC Marathon

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

You Get Direct Access to the NYC Marathon

Most people are sleeping at 4:30 in the morning— but not TomMoriarty. Instead, this past summer and fall you’d find him beginning his morning run in preparation for the New York City Marathon. The 2016 NYC Marathon holds extra significance to Tom. His first attempt in 2015 ended with him withdrawing due to a recurrent leg injury. After that experience, Tom knew he would need to do something different this year. When he found out that New Jersey state law allows anyone to see a physical therapist without a prescription, he reached out directly to JointCare Physical Therapy to see how they could help him reach his goal. A JointCare therapist conducted a thorough assessment of Tom’smovement impairments and his existing exercise program. He thenworkedwith the therapist one-on-one to create a personalized corrective exercise and training regimen that was designed to reduce the frequency of his nagging, recurrent injuries and to improve his overall performance.

Months later, Tom successfully completed his first NYC marathon pain-free. He was able to reduce his marathon time by 50minutes and was even able to complete it with a negative split. Congratulations Tom! “Thanks to JointCare for helping me get it done. They gave me the exercise to strengthen my legs and this year I was able to train the whole time without any injuries.” Do you or someone you know suffer from pain? Don’t let it prevent you from achieving your goals! Call us now to set up your FREE consultation and let us help you get back to top performance.

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Why Am I Suffering From Neck Pain? Understanding The Reason & Cause Of Your Pain

Neck pain can be a constant ache or sharp pain with movement, stopping you from enjoying life’s activities. Neck pain is very common affecting approximately 2/3 rds of the population at one point or another. People with neck pain suffer mainly from one of the following conditions: Degenerative Disc Disease The discs are the fluid filled sacs between the bones of your neck. The normal aging process shrinks the discs and dries themout. Repeated stress and strain also weakens the tissues that make up a disc. When this happens, the disc loses its ability to absorb shock. In turn, this causes rubbing and changes in the shape of the joints in your neck, which can be painful. Muscle Strain When there is an injury to the neck or you overuse the shoulder and neck muscles, a

strain can occur. When this happens, the neck muscles may go into spasm to help support

abnormal pressure on the nerves and increased chance of radiculopathy. If you are suffering from neck pain, our SPINE Program is ideal to quickly relieve your pain and prevent it from returning. From long-termneck pain, to recovering froma complicated surgery, we can relieve your pain quickly, returning your natural mobility and strength. Our treatments are designed to help ease pain and to improve flexibility, strength, posture and function. We even teach you how to protect your neck in the years ahead. Learn more about our programs and say good-bye to that aching neck!

and protect the sore area. Mechanical Neck Pain

Mechanical pain usually starts fromchanges in the neck joints. As discs start to collapse, the space between the neck bones narrows, and the joints may become inflamed. The pain is usually chronic and is typically felt in themiddle part of the neck. However, it may spread from the neck into the upper back or to the outside of the shoulder in some cases. Radiculopathy Pressure or irritation on or around the nerves of the neck can affect the nerves’ electrical signals. The pressure or irritation can be felt as numbness on the skin, weakness in the muscles or pain along the path of the nerve. Weakness in the spine muscles can cause

Call today to learn more and say goodbye to that aching neck pain!

Patient Success S P O T L I G H T “Their knowledge and willingness to answer all the questions I asked, exhibited THEIR high standard of professionalism and commitment.” S.A.

Think PT First 9 Move without pain 9 Bend and move freely Why You Need To Come Back In For A Tune-Up

9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

Physical Therapists Are The Mechanics Of Your Body!

Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”

Take Care of Your Aches and Pains Before It’s Too Late.

A Cookie Recipe ThatWon’t Make You Feel Completely Guilty

Healthy Recipe: Dark Chocolate Cranberry Oatmeal Cookies Directions

11 Ingredients • 1 cup (100g) instant oats • ¾ cup (90g) whole wheat/gluten-free* flour • 1 ½ tsp baking powder • 1 tsp ground cinnamon • ¼ tsp salt • 2 tbsp (28g) coconut oil/unsalted butter • 1 large egg • 1 tsp vanilla extract • ½ cup (120mL) pure maple syrup • ½ cup (55g) fresh cranberries, chopped • 3 tbsp (42g) chopped dark chocolate

Whisk together the oats, flour, baking powder, cinnamon, and salt in a medium bowl. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the maple syrup. Add in the flour mixture, stirring just until incorporated. Fold in the cranberries and 2 ½ tablespoons of the chopped dark chocolate. Chill the cookie dough for 30 minutes. Preheat the oven to 325°F, and line a baking sheet with parchment paper or a silicone baking mat. Drop the cookie dough into 15 rounded scoops onto the prepared sheet, and flatten to the desired thickness and width using a spatula. Gently press the remaining chopped dark chocolate into the tops. Bake at 325°F for 9-12 minutes. Cool on the pan for 10 minutes before turning out onto a wire rack.

Are You Hurting Your NeckWhile You Sleep? Why Observing Your Sleep Positions Will Resolve Your Pain

We spend one third of our lives sleeping. Therefore, how you sleep and the bed you sleep on can have a dramatic effect on the support of your body. When you sleep you need to be aware of how your neck and spine are supported. There are many different types of beds on the market today which can be very confusing for consumers. The best type of bed is the one that you try out and feel most comfortable using. Typically, a bed that is firm underneath, with a softer top helps to provide support as well as contour your body. If your mattress is old, then think about investing in a new one so that your neck and spine are supported well. The best positions to sleep in for your spine are on your back or sides. Avoid sleeping on your stomach since your spine ends up twisted, especially your neck. Over the hours of repetitive sleeping on your stomach, you can damage the joints of your spine and compress the nerves exiting your spine. Use a pillow to help support your body and take the weight of your legs off your spine. If you like to sleep on your back, place a pillow under the backs of your thighs and knees. This should place your knees in a slight, supported bend

which takes pressure off your lower back. If you sleep on your side, be sure to put a pillow between your knees. This helps keep the alignment of your spine, and takes the pressure of your upper leg off the spine. Have 1-2 pillows under your head to keep your neck in proper alignment. If you need 2 pillows stagger them so that one pillow overlaps the other by one half. The lower half goes under the shoulders, while the upper half supports the neck. Our physical therapists at JointCare Physical Therapy can showyou exercises, stretches and techniques to relieve your pain and prevent it from returning. If you are suffering with neck or back pain, call us today to learn more about how we can relieve your pain, returning you to a more active, pain-free life!

Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger

We encourage our patients and memberstodevelopahealthylifestyle. Once discharged from therapy, we areofferingyoua free30days of our WellnessProgram! Please Note: If you are a patient or beneficiary of a federally funded health care program (including but not limited to Medicare, Medicaid, TRICARE, Federal Employee Benefits) you are not eligible to receive this offer.

Make health and wellness a way of life! FREE 30 DAY FITNESS CENTER MEMBERSHIP


Florham Park 973-660-1000

Denville 973-366-1600

For patients after they’re discharged from therapy, to maintain their exercise schedule. Expires 1-29-17. This offer applies to current patients and is effective 7/1/16 going forward.

Exercise Essentials Try these exercises to help maintain a healthy back and spine

We are committed to your health!

CHIN TUCK SUPINE Lie with roll under neck. Without lifting head, tuck chin gently. Keep the large muscles in the neck relaxed. Hold for 30 seconds. Repeat 5 times.

LEVATOR SCAPULAE STRETCH Grasp your arm on the affected side and tilt your head downward into the armpit. Use your opposite hand to guide your head further into the stretch. Hold for 20 seconds and repeat on both sides 8 times.

Good stretch if you sit at a computer all day

Helps decrease neck pain

Exercises copyright of

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

Now is the time for resolutions What will be your resolutions in 2017?

1. Be purposeful in everything you do. Strive for purpose in your daily activities. Do you just eat lunch or do you enrich relationships while you eat? What purpose do those two sitcoms serve you every night? What is the purpose of eating that bag of chips? More importantly, what types of consequences await you now that you’ve indulged? Be purposeful in everything you do. Walk with purpose and people are more likely to respect your time. 2. Resolve not to be mediocre, even in how you eat. Use the freshness of the new year as an excuse for avoiding mediocrity. This can be a challenging task because industry markets products and services to the lowest common denominator. Junk food is marketed to the lowest common denominator. Fast food, for example, is produced cheaply and sold cheaply. Sitcom television is geared toward the masses. The people who produce sitcoms even provide a laugh track so that you’ll know when most people laugh. Give yourself an upgrade. Resolve to distance yourself from average.

3. Schedule exercise and stretching. Exercise is more effective when it is regular and systematic. It can be difficult to schedule exercise unless time is pre-committed. If you need help with exercise or if you have pain that is holding you back. Contact us at JointCare Physical Therapy and we can help you meet this resolution. 4. Mend fences and help others resolve issues. Call, or better yet, visit the person with whom you want to make peace. Use this exact wording: “I feel bad about what’s happened between us and want to take responsibility for everything. I’m sorry about the past and I’m going to be a better person for you in the future.” Whether the other party accepts your apology, rebuffs you or otherwise tries to continue the conversation, do not pursue the topic. Allow them to respond, then gracefully end the meeting or phone call. Give the person time to think about what you said. Monitor feedback and if things don’t improve after you’ve apologized, consider replacing the relationship.

In 2017 I will...

“JointCare, raising the bar on the delivery of healthcare in this community.” - Jonathan DiLauri, PT, MPT, CMP

Florham Park 30 Vreeland Rd Building A, Suite 110 Florham Park, NJ 07932 t 973-660-1000

Denville 3155 Route 10 East, Suite 112 Denville, NJ 07834 t 973-366-1600


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