Health & Wellness Newsletter by Somersworth Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
AVOID ACHES & PAINS IN THE GARDEN THIS SPRING
• If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling. • If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. • Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back, a short walk and light stretching, similar to stretches done before starting.
Commongardeningactivities,suchasdigging,planting, weeding, mulching, and raking can cause stress and strain onmuscles and joints.This is especially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening. These tips can help prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up. • Change positions frequently to avoid stiffness or cramping. • Make use of a garden cart or wheelbarrow to move heavy planting materials or tools. Be sure to keep your back straight while using a wheelbarrow.
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“Don’t Let Joint Pain Slow You Down!” HIP, KNEE & LEG PAIN
INSIDE:
• Does Arthritis Pain Grind You Down? • Relieve Knee Pain In Minutes • Patient Success Spotlight • Healthy Recipe
Do you suffer from knee, hip or leg pain? You are not alone. CDC studies show that 30% of adults have reported some form of knee, hip or ankle joint stiffness or pain in a 30 day period. The hip and knee joints are incredible marvels of the human body. At times they have to withstand up to 6 times your body weight in force. The knee joint is the second most complicated joint in the body and has to move in many directions including forward, backward, side to side and rotation. These different movements are called accessory motions and are needed for normal walking, running and bending. When you experience pain in the side of the hip, groin, thigh or knee, you may have difficulty with these accessory motions. Prolonged sitting, injuries, arthritis and disease can affect accessory motions. With every day use, tissues around the hip and knee joints tighten, leading to a gradual loss of motion. This causes a lot of pressure to build up on specific parts of the joints.
When Your Motion is Lost. When you lose the movement of the hip, knee or ankle joints, your muscles have to take on the abnormal strain. This leads to common aches and pains experienced by millions of people. Many people feel that medication will help solve their hip, knee or leg pain. While medication can help to decrease inflammation and pain, it cannot address the root cause of the problem. Most pain in the hip, thigh, knee or leg comes from poor flexibility, strength or coordination. Treating Leg Pain. To determine the source of your leg pain our physical therapists examine your walking, squatting, joint movement, comparing the strength and mobility of the joints. A comprehensive treatment plan, including special hands-on techniques, is made to achieve the fastest relief and the longest lasting results. If you are suffering with hip, knee or leg pain, call us today to learn how we can eliminate your pain and put a spring back in your step! Look inside to learn more and say goodbye to that aching knee or hip!
Don’t suffer with joint pain any longer, call now for your free assessment and see what Somersworth Physical Therapy can do for you!
www.somersworthpt.com
DOES ARTHRITIS PAIN GRIND YOU DOWN?
Millions of Americans suffer through arthritis pain every day, taking Ibuprofen and stronger medications to numb the pain and address the ongoing inflammation. The definition of arthritis is joint inflammation, however the term has acquired a wider meaning. Arthritis is now used as a generic term for osteoarthritis and other conditions that affect joints. The pattern, severity and location of arthritis symptoms can vary depending on the specific form of the disease. Typically, arthritic conditions are characterized by pain and stiffness in and around one or more joints. The symptoms can develop gradually or suddenly. Certain rheumatic conditions can also involve the immune system and various internal organs of the body. Physical therapy is an important part of the ongoing treatment for arthritis. Physical therapystrengthens,stretchesandstabilizesmusclessurrounding affected joints providing needed support. Relieving Joint Pain. Exercising is important to help reduce joint pain and stiffness. Light to moderate-intensity physical activity can actually prevent a decline in function, even restoring health. However, some people with arthritis may be reluctant to exercise because of joint pain after activity. You can take various steps to relieve pain, such as heat and cold therapy, or pain relievers, making it easier for you to exercise and stay active. In addition to physical therapy, choose non–impact exercises such as bicycling, swimming or water exercise. Furthermore, research shows that even modest weight loss combined with exercise is more effective in decreasing pain and restoring function than either weight loss or
exercise alone. If you are suffering with arthritis pain, call us today and discover how we can relieve your pain, returning you to a more active, pain-free lifestyle!
Learn more about how you can naturally relieve joint pain, call us today at 603-841-5441!
Healthy Recipe
Eating Right Never Tasted So Good!
Pan Roasted Lemon Chicken
INGREDIENTS • 4 boneless chicken breasts • Salt & pepper to taste • 3 tsp extra-virgin olive oil
• 3 cloves garlic, minced • 1 cup reduced-sodium chicken broth • 2 tsp flour • 2 tbsp chopped fresh dill • 1 tbsp lemon juice
DIRECTIONS Season chicken breasts on both sides with salt and pepper. Heat 1½ teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil. Reduce heat to medium. Add the remaining 1½ teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.
www.somersworthpt.com
Patient Success Spotlights
I am pain free and could not be happier!
“Icame intoSomersworthPhysicalTherapy fora lowerbackpain that theyhave treated in thepast. Icouldbarelywalk, sit or sleep without being in pain. I drive extensively for my work and would dread exiting my truck due to the pain in moving. After three weeks, six visits, I am pain free and could not be happier with the treatment I received with the Somersworth Physical Therapy team. With adjustments, the Graston tool, and the tens unit, my pain is nonexistent and I can move freely again. I recommend Somersworth Physical Therapy for any physical therapy needs and will return if needed.” - Carlton C. “InJanuaryof2017 Iwas involved inacaraccident.Forseveralmonths Iwas treatedbyseveralotherspecialistswith little improvement. I was then referred to Somersworth Physical Therapy and Justin. My experience here has been phenomenal. Justin has been kind, patient, and knowledgeable and has given me back my ability to do the activities I enjoy. When I started my Physical Therapy, I was in constant pain. I could not lift anything heavy. I could not drive for long, vacuum, or engage in any physical activity without pain during or after. I was frustrated and impatient for the pain to go away so I could return to my normal life. Justin utilized several different treatment options and slowly but surely the pain lessened. His varying schedule accommodated my family and work schedule perfectly. The home exercises and stretches helped me learn how to help myself when the pain would start to return. I am leaving here mostly pain free. I am truly grateful for Justin and Somersworth Physical Therapy. I was always treated with respect and kindness.Treatment here was an extremely positive experience and I would recommend this facility and specifically Justin to anyone looking to treat any physical limitations or pain.” - Cynthia J. Treatment here was an extremely positive experience! “I was seen at Somersworth Physical Therapy for weakness in my arm/shoulder and stiffness in my neck. I was struggling doing simple things such as taking a gallon of milk out of the refrigerator or turning my neck while driving. Little things you could do in your daily life became a problem. After working with Jenn, I no longer have weakness in my arm/shoulder and feel safer while driving. Jenn was absolutely wonderful. She is so full of knowledge and kindness that coming to therapy was a joy. I felt very comfortable coming to therapy, the people here make you feel comfortable. I highly recommend Somersworth Physical Therapy to anyone.” - Sharon C. I no longer have weakness in my arm/shoulder!
Take Care of Your Aches and Pains Before It’s Too Late.
OUR SERVICES:
Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.
www.simpleset.net Stretches Knee Muscles KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground.
• Back Pain & Sciatica • Neck Pain & Headaches • Shoulder Pain • Foot & Ankle Pain
• Hip & Knee Pain • Hand, Wrist & ElbowPain • Balance& Fall Prevention • Vertigo
CALL TODAY! (603) 841-5441
Attention Pain Sufferers A SPRING CELEBRATION ONE DAY
SPECIAL OFFER On Wednesday, May 9th A Day Of Free Screens
We want to celebrate by thanking our current and past patients and their friends and family. We are providing FREE SCREENS at our clinic! The free exam consists of a 30 min one-on-one appointment with a physical therapist. They will listen to you about your problemandhow it impactsyou.Theywill takemeasurements to test how well you are moving and test your strength. After your exam, they will give you a written copy of:
Who’s Eligible? • All past clients.
• The cause of your problem • A plan for what successful treatment looks like
• All present clients who have another problem currently not being treated. • All loved ones, family, or friends of our past and present patients. • Have a spouse that is complaining of pain? Have them sign up! These exams are ideal for people suffering with pain from:
Screenings are free but limited; Each doctor of physical therapy has only 10 spots available. Don’t delay, register today by calling 603.841.5441 now!
• Low Back Pain • Neck Pain
• Shoulder Pain • Elbow Pain • Hand/Wrist Pain • Knee Pain • Foot/Ankle Pain
• Arthritis • Sciatica • Hip Pain
If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down stairs, getting in or out of the car, sleeping or driving then you should schedule your exam now.
If you are a past or present patient or if you are referring a friend or family member (or the stubborn spouse above)… give them this Newsletter Insert and tell them to call us to schedule their free exam.
Reserve your spot today! First 10 to register will get a free T-Shirt!
Don’t delay, register by calling today! (603) 841-5441 www.somersworthpt.com
Free Mobile Download Get Easy Relief For Your Pain With A Simple Click...
Do you or someone you know have hip, knee or leg pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.kneebook.net/somersworthpt for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!
DOWNLOAD AT: www.kneebook.net/somersworthpt
RED’S SHOE BARN Good Footwear is important for everyone and that is why we have teamed up with Red’s Shoe Barn. Service, Selection and Style! Those thee simple words have formed the foundation of the Red’s Shoe Barn experience since they opened in 1958. They carry the brands you love, the styles you want and give you the personal service you deserve. Stop by one of their stores and let one of theirTrained Fit Specialist get you in the correct shoe and back on your feet.
Dover: 603-742-1893 • Plaistow: 603-382-7688 Redsshoebarn.com M-F 9:30-8 • Sat 9:30-5:30 • Sun 12-5
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