Health & Wellness Newsletter by Avenues Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
RELIEVING NECK PAIN INSIDE:
• Hiking, Camping, Fishing, Traveling and More! • Are You Hurting Your Neck While You Sleep? • Patient Success Spotlights
Neck pain can be a constant ache or sharp pain with movement, stopping you fromenjoying life’s activities. Neck pain is very common affecting approximately two-thirds of the population at one point or another. People with neck pain suffer mainly from one of the following conditions: Degenerative Disc Disease. The discs are the fluid- filled sacs between the bones of your neck.The normal aging process shrinks the discs and dries them out. Repeated stress and strain also weakens the tissues that make up a disc. When this happens, the disc loses its ability to absorb shock. In turn, this causes rubbing and changes in the shape of the joints in your neck, which can be painful. Muscle Strain. When there is an injury to the neck or you overuse the shoulder and neck muscles, a strain can occur. When this happens, the neck muscles may go into spasm to help support and protect the sore area. Mechanical Neck Pain. Mechanical pain usually starts from changes in the neck joints. As discs start to
collapse, the space between the neck bones narrows, and the jointsmay become inflamed.The pain is usually chronic and is typically felt in the middle part of the neck. However, it may spread from the neck into the upper back or to the outside of the shoulder in some cases. Radiculopathy. Pressure or irritation on or around the nerves of the neck can affect the nerves’ electrical signals. The pressure or irritation can be felt as numbness on the skin, weakness in the muscles or pain along the path of the nerve. Weakness in the spine muscles can cause abnormal pressure on the nerves and increased chance of radiculopathy. If you are suffering fromneck pain, our physical therapy is ideal to quickly relieve your pain and prevent it from returning. From long-term neck pain, to recovering from a complicated surgery, we can relieve your pain quickly, returning your natural mobility and strength. Our treatments are designed to help ease pain and to improve flexibility, strength, posture and function. We even teach you how to protect your neck in the years ahead. (continued inside)
Health & Wellness The Newsletter About Your Health And Caring For Your Body
SUMMERHIKING, CAMPING, FISHING, TRAVELINGANDMORE!
Call IN & Win!
Pictured in front row: Kelsey, Teresa, Eric andWalynn. Back row: Nikol, Donna and Linda.
Wyoming has the best weather for outdoor recreation, and I hope to take advantage of it. My plan is to take my wife Nicole and the kids tent camping in the Snowy Range at least once. A trip to Michigan is also planned to see Nicole’s side of the family, and usually involves a day at the Lake Michigan beach, which my kids love. This year’s trip includes a drive from Michigan through Chicago and around the Lake to visit my brother and his family in Wisconsin. Last year was cool as we hiked throughhardwoodforestaboutamiletogettothebeach ofLakeMichigan.Mykidshadfunrunningupanddown large sand dunes by the shore. A week later my family gathered at beautiful Lake Tahoe for additional beach time. -Kelsey My family loves to go camping as often as we can throughout the spring, summer and fall. Our all-time favoritessofarareLakeMcConaughyandFortRobinson, both located in Nebraska. As long as there is water for fishing and swimming, scenery, and cold beverages, we are happy campers! We are also very excited to be welcomingacoupleofbabiestoourfamilythissummer. -Teresa My favorite thing to do once summer is here is to go to the lake. I love to go fishing and always have my fishing
pole with me. My brother has a boat that we take out almost every weekend. My family and I love to spend timetogetherplaying inthesandandwater.Thissummer will be filled with lots of time at the lake with family and friends. -Nikol I will begoing to a cabin in Colorado a couple times this summer. My cousin is coming for a week in July from Portland, OR and we plan to go to South Dakota to the Black Hills and see the Badlands. -Donna This summer I’m going to take advantage of the good weather and do work around my house. You know, just smallprojectssuchaspaintingtheexteriorofthehouse and getting the yard in shape. -Eric I lookforwardtosummor!Iplantobeoutsideandrunwith our young dogs to get them tired. I love to eat goodies out of our garden, assuming they can weather the hail. And I hope to meet up with family in Pennsylvania and Maine. -Linda IhaveatriptoCanadaplannedforthissummer,spending time in Glacier National Park on the way to Banff and Jasper in Alberta, Canada. On the way back home we willtravelthroughYellowstoneandTetonNationalParks. -Walynn
Find the misspelled word in this newsletter for your chance to win a $10 GIFT CARD! Call In & Win Hotline: 307-634-0298 *Contest for past and present patients ONLY Last Month’s Winners: Jerry Evagelatos & Marta Kozik Misspelled Mania Edition
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ARE YOU HURTING YOUR NECKWHILE YOU SLEEP?
We spend one-third of our lives sleeping. Therefore, how you sleep and the bed you sleep on can have a dramatic effect on the support of your body. When you sleep you need to be aware of how your neck and spine are supported. There are many different types of beds on the market today which can be very confusing for consumers. The best type of bed is the one that you try out and feel most comfortable using. Typically, a bed that is firm underneath, with asofter top helps to providesupport as well as contour your body. If your mattress is old, then think about investing in a new one so that your neck and spine are supported well. The best positions to sleep in for your spine are on your back or sides. Avoid sleeping on your stomach since your spine ends up twisted, especially your neck. Over the hours of repetitive sleeping on your stomach, you can damage the joints of your spine and compress the nerves exiting your spine. Use a pillow to help support your body and take the weight of your legs off your spine. If you like to sleep on your back, place a pillow under the backs of your thighs and knees. This should place your knees in a slight, supported bend which takes pressure off your lower back. If you sleep on your side, be sure to put a pillow between your knees. This helps keep the alignment of your spine, and takes the pressure of your upper leg off the spine. Have 1-2 pillows under your head to keep your neck in proper alignment. If you need 2 pillows stagger them so that one pillow overlaps the other by one half. The lower half goes under the shoulders, while the upper half supports the neck. Our physical therapists at Avenues PhysicalTherapy can show you exercises, stretches and techniques to relieve your pain and prevent it from returning. 8 3 9 5 3 6 2 7 5 8 4 7 6 4 2 7
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If you are suffering with neck or back pain, call us today to learn more about how we can relieve your pain, returning you to a more active, pain-free life! 1 4 6 4 7 3 8
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Attention Pain Sufferers! 5 9 n° 416609 - Level Expert
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Enjoy a therapeutic massage by our very own, Donna Channel, LMT, CMT. Each person can receive this service at a discounted price today!
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Kelsey Kean, PT, MPT Walynn Smith, PT
Eric Nelson, PT Linda Froelicher, PT, MSPT
www.avenuestherapyclinic.com
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Patient Success Spotlights
“No more headaches!”
“I came in based on a newsletter sent to my wife that discussed neck pain and migraine headaches. I was experiencing almost daily headaches for a couple of weeks and thought I would try your clinic. After just a couple of appointments my headaches subsided to hardly any within the following month so that was a huge improvement. Over the next few weeks the combination of massage/stretching of my neck musclesand teachingmesome regularexercises to improvemyposture (sitting and standing) and strengthening my related muscles seems to have really made a difference. When I get lazy on the exercises I do notice the difference!Thanks for the help! It was really worth it!” - Doug CHEYENNE DAY OF GIVING
“Relieving my “Pain-in-the-neck”!”
“I had put up with tight muscles, limited motion, and some pain for a long time. I had tried massage and acupuncture (multiple times) to get relief. I received a mailer from Avenues Therapy Clinic to try Physical Therapy as they have the experience, means, and methods to help. The flyer offered a free check-out and screening. I decided to give them a call. The screening was set just a few days away. I met with Kelsey and explained my issues. Limited neck rotation was a major concern. While driving I could not look over my shoulder to check the left or right side “blind spots” creating real safety issues.The rotation also caused shooting nerve pains. Neck pains also occurred while sitting and reading or doing computer work. The neck pains were also affecting my sleeping when I moved in bed. Kelsey’s screening included rotational movement, “up and down” nodding, and flexibility. He recommended a series of physical therapy treatments that included learning exercises that can be done daily at home plus strength training for the neck muscles and stretching done at the clinic. His “hands-on” therapy was always a great finish to each physical therapy session. After two sets of therapy sessions, I can now safely look over my shoulder while driving, sit and comfortably read without pain. As an added benefit, Kelsey’s plan helped my skiing. The stretching and flexibility are always helpful and the neck rotation really helps when turning my head-with-ski- helmet to avoid other skiers. I strongly recommend using Avenues Therapy Clinic. Kelsey listened, tested, and developed a plan to relieve my symptoms. I no longer have my “pain-in-the-neck.” - John P.
Thank you to everyone that donated to the Cheyenne Day of Giving. Pictured is Walynn, Kelsey, Nikol and Teresa with all the donations collected.
This Could Be You! CALL TODAY! 307-634-0298
Kelsey Kean, PT, MPT Walynn Smith, PT
Eric Nelson, PT Linda Froelicher, PT, MSPT
www.avenuestherapyclinic.com
AVENUES THERAPY CLINIC NECK PAIN AUDIT Q: I woke up with a ‘kink’ in my neck 3 days ago and it hasn’t gone away. Can physical therapy help me? A: This is a common question, and one we hear from a lot of people. Before we answer this for you, we want to walk you through a simple test. We call it the ‘neck pain audit.’ It will tell us if PT can help you or not.
Part 1: The “Changing Lanes & Backing Your Car Up” Test 1. Sit in a chair keeping good posture. 2. Turn your head to the right as far as you can. 3. Turn your head to the left as far as you can. Is it harder to turn one way than the other? Or are they the same? If you felt pain, soreness or stiffness turning your head, then write it down here:
Part 3: The “Holding the Phone Between Your Shoulder & Ear” Test: 1. Sit in a chair keeping good posture. 2. Tilt your head to the right (right ear to right shoulder ...don’t scrunch your shoulder up). 3. Tilt your head to the left (same thing to the other side). Was one side tougher than the other? Write down what you felt:
Part 2: The “YES” Head Nod Test 1. Sit in a chair keeping good posture. 2. Look up as far as you can. (Tilt your head back like a PEZ dispenser). 3. Look down as far as you can. (Try to touch your chin to your chest). Did you have any pain, soreness or stiffness? If so, then write it down here. Note what you felt with what movement (example: ‘A deep ache in my right shoulder when I tucked my chin to my chest. Felt stiff.’):
Now that the test is done, let’s take a look at this. A really simple rule we use in PT is: if the pain is reproducible, then it’s reducible . This means that if one of these movements made your neck pain, soreness or stiffness worse, then there’s a good chance we can help you in physical therapy. So here’s what to do next: if you are ready to get rid of that kink in your neck so that you sleep better and don’t have pain at work, then complete this form and bring it with you to your FREE exam. At the FREE exam you will receive: • A detailed plan that explains where your pain is coming from • What successful treatment looks like • The cost and time needed to heal If you are ready to schedule your FREE exam, give us a call today! 307-634-0298
4000 Central Avenue Suite 3 Cheyenne, WY 82001
FREE EXAM CERTIFICATE Call 307-634-0298 today to schedule your free exam (limited to the first 10 callers). We need to limit this to the first 10 people to call because of our therapists’ schedules. If you or someone you know needs help, do not delay, this offer expires 06-30-2018.
P.S. If you have a friend or co-worker who’s rubbing their neck and want to help them, give them this sheet. Stop by our front desk to grab more copies.
EASY EXERCISES FOR NECK PAIN RELIEF TRY THESE STRETCHES FOR THE NECK!
CHIN TUCK SUPINE Lie with roll under neck. Without lifting head, tuck chin gently. Keep the large muscles in the neck relaxed. Hold for 5 seconds and repeat 10 times.
NECK SIDEBENDING STRETCH Sit with good posture. Slowly lower your ear towards your shoulder as far as you comfortably can. Use your arm to guide your head slightly further until you feel a gentle stretch in your neck. Hold for 30 seconds and repeat 3 times on each side.
Healthy Broccoli Salad Recipe
INGREDIENTS • 2 strips low-sodium bacon • 1/2 cup ice cubes • 1/2 medium red onion, thinly sliced • 1/2 cup buttermilk • 1/3 cup reduced-fat sour cream
• 1/4 tsp finely grated lemon zest • 1 tbsp fresh lemon juice • Kosher salt & black pepper • 6 1/2 cups broccoli florets • 1/3 cup golden raisins • 2 tbsp salted roasted sunflower seeds
DIRECTIONS Combine the ice cubes, onions and 1 cup water in a small bowl. Let the onions soak for 10 minutes while preparing the rest of the salad, then drain and pat dry. Cook the bacon in a small nonstick skillet over medium-low heat until crispy, about 8 minutes. Transfer to a paper-towel-lined plate to drain, reserving 1 teaspoon drippings for the dressing. Finely chop the bacon strips and reserve. Whisk the buttermilk, sour cream, lemon zest and juice, reserved bacon drippings, 3/4 teaspoon salt and pepper to taste in a large bowl. Add the broccoli, onions and golden raisins to the dressing.Toss well, cover and chill for at least 1 hour and up to 4 hours. Season with additional salt and pepper.Transfer toaservingdishand topwith thechoppedbaconandsunflowerseeds. Courtesy of: 2012 Television Food Network, G.P.
www.avenuestherapyclinic.com
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