Sports & Ortho PT. Back Pain & Difficulty Walking

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


INSIDE: • Fixing Your Stride • Healthy Recipe

• Improve Stride In Minutes • Patient Success Spotlight • Sudoku Puzzle

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


Doesgoingforawalksound likeabigpain intheback?Forthosewhostrugglewith chronicbackpain,eventhebasictaskofgoingforawalkcanbeoverwhelmingand painful.Backpaincanstrikeatany time.Whether in theupperback,surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long. Relying on pain medications to help you overcome back pain will leave you disappointed. While pain medications are frequently helpful at alleviating the discomfort of your back pain for a short period of time, they are not capable of resolving the issue that iscausingyourpain todevelop in thefirstplace.Theonly thing that can actually fix your back pain is addressing the issue that is causing your pain head on. Physical therapy is a great resource for addressing your back pain and can be a helpful tool in getting you back on your feet. So, whether it is following a sudden injury or a chronic issue that has developed overtime,physicaltherapycouldbetheanswertohelpingyouenjoy lifefreeofback pain.Andthesecrettosuccess is learningtoapproachrecoveryonestepatatime.

Walking is a great form of exercise, but more than that, it is a necessity of life. When you can’t walk, even basic tasks become complicated. Getting out of bed in themorning,getting toand fromwork,movingyourwayaround theoffice,and even spending time with family on the weekends all rely heavily on your ability to walk. When your back pain begins to interfere with your ability to move around freely, then you know it is time to start doing something about it. Conveniently, walking is more than a goal when it comes to back pain–it could be part of the solution. Working with a physical therapist to develop improved strategies and techniques with your walking could help you to get back on your feetevensooner thanyou thoughtpossible.What’smore, for thosewhoareable to walk, getting on your feet more often with targeted exercises could help you find relief from back pain even sooner than expected. For more information, contact your physical therapist to learn more about options that will suit your health needs. Let us help you get back to living the life you deserve. Call Sports & Ortho PT today!

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2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. When you are at the office, professional footwear matters. You may find it helpful to have custom orthotics made for your work shoes so that you can have more arch support around the clock. 3. Work on improving your posture. If you are slouching when you walk, then thatmaybe impacting theway thatyourback feels.Takea fewminutes in the morningandagain intheafternoontostretchyourback,andthenmakeapoint of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain. Another way that walking can help alleviate back pain is by encouraging weight loss.Beingoverweightputsaddedpressureonyourback,and thiscancontribute to increasedbackpain.Workingwithaphysical therapist to improveyourwalking technique can help you to overcome back pain one step at a time. For more information, contact your physical therapist to learn more about options that will suit your health needs. Let us help you get back to living the life you deserve. Call Sports & Ortho PT today!

When you are experiencing regular back pain—especially if you are experiencing the pain while walking—you should consider ways to reduce your pain by taking smallstepstosupportyourback.Thereareseveralthingsthatyoucandoathome to improveyourstride,whichcanmakeasignificantdifferencewhen itcomes to managing back pain day-to-day. Here are several ways that you can start taking care of your back with each step you take: 1. Make sure that you are wearing the right types of shoes. While the golden rule forwalking is towearsneakers,notallsneakersarecreatedequally.Youneed towearasneaker that isgoing toprovideyouwith thearchsupport thatmeets your individual needs. This may mean upgrading from your minimal support sneaker to something more athletically designed.

INGREDIENTS • 4 chicken breast cutlets • ½ tsp ground pepper • ¼ tsp kosher salt plus ⅛ teaspoon • ¼ cup all-purpose flour

• 8 oz shiitake mushrooms • ½ cup chopped yellow onion • 1 tsp fresh thyme leaves, plus more for garnish • ½ cup Marsala • ½ cup unsalted chicken broth • ½ tbsp butter

• 3 tbsp extra-virgin olive oil • 8 oz cremini mushrooms

DIRECTIONS Season chicken with ¼ teaspoon each with pepper and salt. Place flour in a shallow dish and dredge the cutlets in it, pressing gently to fully coat. Heat 1 tablespoon oil in a large skillet over medium-high heat until shimmering. Add half the cutlets and cook until lightly browned, 2 to 3 minutes per side. Transfer to a plate. Repeat with 1 tablespoon oil and the remaining cutlets. Cover to keep warm. Add the remaining 1 tablespoon oil and creminis to the pan; cook, stirring occasionally until tender, 4 to 6 minutes. Transfer to a bowl. Add shiitakes to the pan and cook, stirring occasionally until tender, 4 to 6 minutes. Transfer to the bowl and season with the remaining ⅛ teaspoon salt. Add onion, thyme and the remaining ¼ teaspoon pepper to the pan; cook, stirring often, until the onion is translucent, 2 to 3 minutes. Return the mushrooms to the pan. Stir in Marsala and broth, scraping up any browned bits. Simmer over medium heat until slightly reduced, about 2 minutes. Remove from heat and stir in butter. Serve the chicken topped with the sauce.

Healthy Recipe Stuffed Chicken Marsala



“Cash DeWitt is by far the best physical therapist you could wish for. Being an internist I’m aware of a medical personnel’s knowledge and how difficult it is to be outstanding in our current system. He and Kevin–a superb assistant–provide a welcoming, friendly, clean, and inviting place to improve physical problems. Unlike others, Cash DeWitt does hands-on, one-to-one therapy, with each and all of his patients. He is remarkably competent with an advanced degree and training in movement–kinesiology. These one-on-one, generous, non-rushed therapy sessions and some mini-pain and clear homework instructions get results. My highest recommendation, far better than other PT anywhere!!” - SE “One-on-one, generous, non-rushed therapy sessions that get results!”

You don’t need a doctor’s script to come to Sports and Ortho! Call to schedule an evaluation with us at your earliest convenience

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1 If you have pain, come in for a free assessment at any of our five locations. Don’t wait, we can help! BRIDGEPORT 312-225-3119 NORTHWEST SIDE 773-657-3897 LINCOLN PARK 773-904-8881 BEVERLY 773-779-7970 GLENVIEW/NORTHBROOK 224-282-8133 7


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Improve Stride In Minutes Try this movement to improve your stride

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7 The aim of this game is to fill in empty squares using digits from 1 to 9. Each digit must be found once and only once per line, per column and per region. 8 1 4 n°315825 - LevelHard



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Runner’s Step Stand in front of a box or step that is below the level of the knee. Step up onto the box and bring the opposite leg up towards your chest. Lower your leg down in a controlled manner. Repeat 6-10 times, alternating legs.

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