Silver Creek Physical Therapy Newsletter
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
KEVIN GALVEZ, DOCTOR OF PT GETTING TO KNOW THE SILVER CREEK PHYSICAL THERAPY TEAM!
INSIDE : • How To Fix Your Stride •Patient Success Spotlight Clinical Doctorate in Physical Therapy from University of Saint Augustine in San Diego. He has had the opportunity to work with patients in multiple settings such as orthopedic outpatient and skilled nursing facilities which allowed Kevin received his Bachelor of Science degree in Kinesiology from San Jose State University in 2016. In 2018, he earned his
him to experience a variety of orthopedic diagnoses such as post-op or musculoskeletal dysfunctions and neurological disorders such as stroke and TBI. During his free time, Kevin likes to go to the gym, hiking, playing basketball, spending time with family, going out with friends, and exploring new food to try.
• Exercise Of The Month • Discover How To Live Pain Free
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800-558-7161
www.scfpt.com
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
WALK ING AWAY FROM BACK PAIN
INSIDE : • How To Fix Your Stride • Patient Success Spotlight
• Exercise Of The Month • Discover How To Live Pain Free
Walking your Way Pain Free 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 the morning, getting to and from work, moving your way around the office, 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 feet even sooner than you thought possible. What’s more, for those who are able to walk, getting on your feet more often with targeted exercises could help you find relief from back pain even sooner than expected.
Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, 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 is causing your pain to develop in the first place. The only 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 over time, physical therapy could be the answer to helping you enjoy life free of back pain. And the secret to success is learning to approach recovery one step at a time.
Learn more about walking pain free »
800-558-7161
www.scfpt.com
Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH
How To Fix Your Stride
Loosens Lower Back
PRESS UP While lying on your stomach, place your hands under your shoulders as if you are going to do a push-up. While keeping your hips on the table, lift your upper body off the table, making sure to get to the end- range. Repeat as indicated by your therapist.
When you are experiencing regular back pain—especially if you are experiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improve your stride, which can make a significant difference when it comes 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 for walking is to wear sneakers, not all sneakers are created equally. You need to wear a sneaker that is going to provide you with the arch support that meets your individual needs. This may mean upgrading from your minimal support sneaker to something more athletically designed. 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 that may be impacting the way that your back feels. Take a few minutes in the morning and again in the afternoon to stretch your back, and then make a point 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. Being overweight puts added pressure on your back, and this can contribute to increased back pain. Working with a physical therapist to improve your walking technique can help you to overcome back pain one step at a time.
If you are unsure of completing these exercises or experience pain when doing so, stop and consult your physical therapist.
HEALTHY RECIPE Juicy Baked Chicken Breast
INGREDIENTS • 4 (7 to 8 oz) boneless, skinless chicken breasts • 2 tsp olive oil
• 1/2 tsp black pepper • 1/2 tsp garlic powder • 1/2 tsp onion powder • 1/2 tsp cumin
• 3 tbsp brown sugar • 1 tbsp chili powder • 1 tsp parsley flakes • 1/2 tsp salt
Pre heat oven to 425 degrees F. Line a baking sheet with foil and spray with non-stick spray. Place the chicken breasts between two sheets of parchment paper and pound to an even thickness. Drizzle both sides of chicken with olive oil. Combine seasonings and sprinkle generously over both sides of the chicken breasts. Bake for 20 minutes. Remove from oven and cover loosely with foil for 5 minutes before slicing. INSTRUCTIONS
CALL US TODAY IF YOU ARE EXPERIENCING PAIN 800-558-7161
Patient Success Spotlight
Discover How To Live Pain Free!
At Silver Creek Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. 1. CALL AND TALK TO YOUR THERAPIST
“I came here for a shoulder injury and have had tremendous results.” “Amanda, Patrick, and the rest of the staff are a caring, friendly, and knowledgeable team. The location is clean and welcoming, and their recommended at-home exercise programs are uncomplicated making physical therapy easy to perform even at work. I came here for a shoulder injury and have had tremendous results.” - I.C.
2. DISCOVER WHY YOUR PAIN HAS COME BACK
3. GET YOUR CUSTOM RECOVERY PROGRAM
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WHO DO YOU KNOW THAT NEEDS OUR HELP? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy life Have Them Call Us Today! They will thank you and so will we!
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Silver Creek / Evergreen 4205 San Felipe Road #100 San Jose, CA 95135 Phone: (408) 238-1552 Blossom / Almaden Valley 121 Bernal Rd, Suite #30 San Jose, CA 95119 Phone: (408) 227-2141 Newark / Fremont 5600 Mowry School Road #305 Newark, CA 94560 Phone: (510) 651-9258
Gilroy 1395 1st Street #100 Gilroy, CA 95020 Phone: (408) 846-6000 Sunnyvale 500 East Remington Drive Sunnyvale, CA 94087 Phone: (408) 389-3600
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Los Gatos/Campbell 14103 Winchester Blvd. Suite F
Los Gatos, CA 95032 Phone: (408) 868-5577
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