Kewanee PT. Aches And Pains

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

HELPING ACHES & PAINS Don’t Let Pain Ruin Your Life Moments

INSIDE: • Helping Aches & Pains • Why Physical Therapy?

• Tips For Better Heart Health • Relieve Back Pain In Minutes • Healthy Recipe

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

HELPING ACHES & PAINS

will likely feel sore. Apply ice directly to the area that hurts on and off for 20 minutes at a time during the first 24-72 hours after the pain develops. After that, 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.

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 doing anything productive about it. How To Deal With Aches & 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

Call the clinic nearest you to schedule an appointment today! Kewanee: (309) 852-2200 Galva: (309) 932-8100 Stark County: (309) 695-4010.

www.kptrs.com

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 muscleshave tostretch,and lacticacidcanpour into the lining ofyourmuscles,causingaburningsensation.Moremovement 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. Build-up of tension from stress or overuse,andmusclepainfrompoorposturecanalsocontribute to regular pain. A physical therapist can take a comprehensive assessment to help determinewhat may be theprimary cause behind your aches and pains. Working with a physical therapist can help you develop a new approach to managing your aches and pains. Your physical therapy program will likely take into account strategies like hydrotherapy, deep tissue massage, guided stretching and targeted movements to help you experience ongoing relief from regular discomfort. Give us a call so we can help you say goodbye to your aches and pains. Call the clinic nearest you to schedule an appointment today! Kewanee: (309) 852-2200 Galva: (309) 932-8100 Stark County: (309) 695-4010.

Eating Right Never Tasted So Good!

Spinach-Stuffed Mushrooms

INGREDIENTS • 20 medium mushrooms • 1/4 cup chopped shallots, scallions or onion

• 1/2 tsp soy sauce • 2 cups chopped fresh spinach • 1/2 cup Plain Oikos Organic Greek Yogurt • Salt and pepper to taste

• 2 cloves garlic, chopped • 1 tbsp balsamic vinegar

DIRECTIONS Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. Season with salt and pepper to taste. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms. http://www.organicitsworthit.org/make/spinach-stuffed-mushrooms

KEWANEE (309) 852-2200

GALVA (309) 932-8100

STARK COUNTY (309) 695-4010

www. kptrs.com

TIPS FOR BETTER HEART HEALTH

4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. E-cigarettes are popular, but they’re not completely problem-free. They don’t contain the harmful chemicals in cigarette smoke but, they still do contain nicotine, so your goal should be to quit completely, not just switch to a less toxic version. 8. Clean up. Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).

1. Aim for lucky number seven. Young and middle-age adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. Tokeep itsimple,youcanaim for30minutesaday,5days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart.

DISCOVER HOW TO LIVE PAIN-FREE

Relieve Back Pain In Minutes Try this movement to relieve back pain

At Kewanee Physical Therapy & Rehab Specialists, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.

It’s time to call Kewanee Physical Therapy & Rehab Specialists if: • You are tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury

Supporter’s Bridge Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by the fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.

1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

www.simpleset.net

CALL TODAY! (309) 852-2200

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