Don't Let Aches & Pains Hold You Back

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

Are you like many people, suffering from aches and pains? A daily back or neck achemay bemore of a nuisance than anything. However, episodes of pain can become progressively worse, lasting longer and traveling to other parts of your body. If you don’t stop the cycle of pain and discover the root cause of each painful episode, the accumulation of damage to your body may lead to eventual failure of the spinal structures and possible surgery. However, if you address and treat the cause of your pain early through physical therapy, drastic measures such as surgery can often be avoided. Here are some tips to help you battle daily aches and pains: 1. ICE & HEAT For muscle pain from overuse or injury, rest that body part and take acetaminophen or ibuprofen depending on what your doctor may advise you is best. Apply ice for the first 24 - 72 hours of an injury to reduce pain and inflammation. After that, heat often feels more soothing. 2. SLEEP Be sure to get plenty of sleep and try to reduce stress. The amount of sleep is dependent on your body. Some people only require 7 hours, others 9. Also, make sure you have a good mattress and sleep on your side or back with pillow support for your legs. If you sleep on your side, put the pillow between your legs. If you sleep on your back, put the pillow behind your thighs. Don’t Let Aches & Pains Hold You Back! 4 Ways To Beat The Pain!

3. EXERCISE Regular exercise can help restore proper muscle tone. Walking, cycling and swimming are good aerobic activities to try. Be sure to warm up before exercising and cool down afterward. Our experts at ReQuest Physical Therapy teach you stretching, toning and aerobic exercises to feel better and stay pain-free. Drink lots of fluids. Begin slowly and increase workouts gradually. Avoid high-impact aerobic activities and weight lifting when injured or while in pain. Consult one of our experts or your doctor before Through our program, specialized hands-on techniques and treatments are applied, addressing the poor alignment and dysfunction of the spine, which can irritate and cause pressure on nerves. Physical therapy is the science of restoring pain-free movement with exercises and hands-on techniques. These principles are applied to the body when an injury is sustained to help facilitate a great recovery. trying exercises you are unsure of doing. 4. PHYSICAL THERAPY

If you are suffering fromaches and pains, call us today to learnmore about how you can return to a pain-free active lifestyle!

Call REQUEST PHYSICAL THERAPY If: • Your muscle pain persists beyond 3 days • You have severe, unexplained pain • You have any sign of infection, like swelling or redness around the tender muscle • You have poor circulation in the area where you have muscle aches (for example, in your legs) • Your muscle pain has been associated with starting or changing doses of a medicine

Why Do Your Muscles Ache?

M uscle aches and pains are common, typically involving more than one muscle. Muscle pain can also involve ligaments, tendons, and other soft tissues that connect muscles, bones, and organs. Muscle pain is most frequently related to stress, tension, overuse, or muscle injury from exercise or physically-demanding work. In these situations, the pain tends to involve specificmuscles and starts during or just after the activity. It is usually obvious which posture or activity is causing the pain. Most aches and pains are temporary and generally last 1-3 days. However, once muscle pain begins to go past 3 days without changing, or you feel the same aches and pains repeatedly, it’s time to give us a call as there may be an underlying problem such as muscle imbalance, or stiff tissues and joints.

The most common causes are: • Injury or trauma including sprains and strains • Overuse • Tension or stress Muscle pain may also be due to: • Certain drugs, including: -Medicine lowering blood pressure -Medicine lowering cholesterol • Infections • Cold & Influenza (flu) • Electrolyte imbalances, such as too little potassium or calcium • Fibromyalgia

Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!

FREE ACHE & PAIN ANALYSIS We can help you feel better naturally with a

We can help you: Naturally relieve aches and pain. Increase your strength. Be more active with your friends and family.

• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art facilities Features of Physical Therapy:

Have more energy. Feel better at work.

Offer valid for the first 25 people to schedule. Expires 11-30-16.

• PATIENT RESULTS • Hear what our patients have to say!

Best decision I have ever made! “I was asked if I would like to do aquatic therapy at ReQuest Physical Therapy. At first I was hesitant. It ended up being the best decision I have ever made. The pool water was warm and soothing. With each session my pain would be less and less. I felt my body getting stronger. So much so that when I was able to progress back to land based programs, I was able to do exercises with less pain. I would highly recommend the aquatic therapy at ReQuest to all looking for relief of their pain.” - J.C. I was able to regain my strength! “I was so impressed with the ReQuest staff and the benefits of water therapy. At a previous clinic land based training was not only painful but I was always afraid of falling. Using the warm therapy pool I was able to regain my strength and confidence and I feel better today than ever.” - M.M.

We gladly accept most insurances, providing a great LOW COST SOLUTION to restore your pain-free movement!



Aquatic therapy, is giving thousands of patients a new lease on life. With a variety of specially designed pools, ReQuest therapists are providing therapeutic, personalized exercise solutions for osteoarthritis, rheumatoid arthritis, fibromyalgia, neurological disorders, low back pain and many post-surgery conditions. We can increase range of motion, mobility, overall conditioning, and ability to function in daily living. Where there was once only pain, dependence, and dysfunction, there can be less pain, independence, and a joyful return to the activities of daily living. It’s a clinically proven, safe, effective approach for treating many conditions that affect human muscles, bones, and joints. The benefits of water therapy are many. Buoyancy of water enables a person with an injury to move in ways not possible on land. Swelling is reduced in the arms and legs because of the pressure exerted on your body from the water. The water is a safe place to practice improving your walking and balance with our fear of falling and getting hurt. It is much less painful exercising in the water than on land. Water reduces or eliminates stresses to joint and soft tissue. The pressure of water increases circulation especially to the hands and feet. With water temperature in the 92 – 95 degree range the relaxation response of the muscles and reduction in pain allow for greater joint mobility and range of motion which in turn enhances the body’s ability to heal more quickly.

How To Relieve Aches & Pains

Reduce Pain with manual therapy

Restore pain free movement

Remain active in order to improvemobility

If you catch a problem early, it requires less intervention later on. That is why you should talk to our physical therapists at ReQust Physical Therapy. We have years of medical training, specifically in muscle and joint evaluation, to pinpoint why you are having your aches and pains. Through listening to you and examining your problem, we put together a comprehensive treatment plan to get your body moving pain free. If you find yourself dealing with constant aches and pains, don’t wait it out another minute. Call us today to talk with an expert to find out how we can help you relieve your aches and pains.


Quinoa Chicken Nuggets Recipe Directions

5 Ingredients • 3-4 boneless skinless chicken breasts, cut into 2-inch pieces • 2/3 cup flour • 1 teaspoon salt + ¼ teaspoon pepper • 3 eggs + 2 tablespoons water • 2 cups cooked quinoa

• Preheat oven to 425 degrees and grease a baking sheet. In a small bowl whisk flour, salt, and pepper. In a second bowl whisk eggs and water. Place quinoa in a third bowl. • Dredge chicken pieces in flour mixture, then eggs, and lastly in the quinoa being sure to coat well. Place on prepared baking sheet. • Spray chicken nuggets generously with cooking spray (this helps the nuggets to get crispy but can be skipped if you prefer) and bake for 15-20 minutes until nuggets are cooked through and browned. Serve with your favorite dipping sauces such as bbq sauce, ketchup, sweet and sour sauce, etc.

Exercise Essentials Try these exercises to keep you moving...

About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.

LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Repeat 8 times on both sides.

Helps with mobility

SUPPORTED 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 finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.

Santiago Villamil PT, MPT, CSCS Director of Physical Therapy

Helps with core strengthening

Exercises copyright of

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

Who do you know that needs our help?

If you know someone suffering with aches and pains, “Refer a Friend” and give them this newsletter or send them directly to ReQuest Physical Therapy. They will thank you and so will we!

Refer a Friend

Gainesville: (352) 373 2116 Tioga: (352) 692 2131

4820 Newberry Road Gainesville, FL 32607


4820 Newberry Road Gainesville, FL 32607 Phone: (352) 373-2116 Fax: (352) 373-1507 Hours: Monday - Friday: 7:00AM - 7:00PM Saturday: 8:00AM - 12:00PM Sunday: Closed 12830 SW First Lane, Suite 100 Newberry, FL 32669 Phone: (352) 692-2131 Fax: (352) 331-3221 Hours: Monday - Friday: 7:00AM - 6:00PM Saturday & Sunday: Closed

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