Health & Wellness Newsletter by Ellis Physical Therapy
TO TAKE A HIKE! Newsletter Health &Wellness Tell Your Aches and Pains
Even for the most experienced hiker, pain and injury can still occur. Some of the most common hiking injuries include: Twisted ankle. This is perhaps the most common injury that hikers experience. Hiking terrain is uneven and can sometimes contain hidden obstacles or slippery surfaces. We’ve all seen it before: you’re on the trail, taking in the scenery, when suddenly… you slip on an unsteady rock. This can leave someone hindered for the rest of the trail, not to mention how it will pose an unfortunate and possibly painful recovery period ahead. Twisted ankles can be avoided by wearing appropriate hiking boots with ankle protection, as well as carrying a hiking stick or some other form of stabilizing equipment with you along the trail. If you do twist your ankle, make sure to follow the R.I.C.E method afterwards – rest, ice, compression, and elevation. If pain persists, make sure you contact a physical therapist as soon as possible to relieve pain and prevent further damage. Muscle cramping. Cramping is often caused by dehydration, and can be avoided by keeping a water bottle with you during the hike and making sure you drink a large amount (if not all) of it throughout your journey. However, cramping can also be caused by tight muscles that are not used to the physical activity you are putting them through, especially for new hikers. Stretching before you hike, specifically in your ankles, calves, and thighs, can help avoid any pesky cramps that may leave you hindered. Scrapes and abrasions. Many hiking trails contain thorny bushes, branches, or twigs that you may have to maneuver through. Wearing long pants and sleeves
can make a huge difference in protecting your body against scrapes and abrasions, but they may not always provide full coverage or complete protection. If you do find yourself sustaining a cut while you’re on the trail, make sure to apply an antibiotic lotion and band-aid to the affected area as soon as you get home, after washing it thoroughly. Keep an eye on it for a few days, and if it doesn’t seem to get any better, contact your primary physician as soon as possible to make sure it is not infected. Contact Ellis Physical Therapy for relief! While preventative measures greatly decrease your risk of feeling pain or sustaining an injury, sometimes accidents happen and you may still end up with some discomfort. If you find yourself feeling persistent pain after your hike, contact Ellis Physical Therapy to find some relief. We’ll help you get back on the trail in no time!
NEWSLETTER Health &Wellness
INSIDE: • How To Beat Sciatica in 4 Easy Steps • Patient Success Spotlight • Exercise Essentials • Discover How to Live Pain-Free
HOW LOWCAN YOU GOWITHOUT HURTING YOUR BACK?
Do you ever feel like it is a challenge to get moving in the morning, or are you now careful about the way you bend down to pick something up? This is a clear sign that your spine is not functioning the way it should. The good news is that you can dramatically improve the way you feel and eliminate that sciatic pain or back pain for good! Physical therapy exercises incorporating a combination of strengthening, stretching, and aerobic conditioning are a central component of almost any sciatica treatment plan. When patients engage in a regular program of gentle exercises, they can recover more quickly from sciatica pain and are less likely to have future episodes of pain. Sciatica exercises usually focus on three key areas: strengthening, stretching, and aerobic conditioning. Strengthening exercises. Many exercises can help strengthen the spinal column and the supporting muscles, ligaments, and tendons. Most of these back exercises focus not only on the lower back, but also the abdominal (stomach) muscles and gluteus (buttock) and hip muscles. Strong core muscles can provide pain relief because they support the spine, keeping it in alignment and facilitating movements that extend or twist the spine with less chance of injury or damage. Stretching exercises. Stretching is usually recommended to alleviate sciatic pain. Stretches for sciatica are designed to target muscles that cause pain when they are tight and inflexible.
Hamstring stretching is almost always an important part of a sciatica exercise program. Most people do not stretch these muscles, which extend from the pelvis to the knee in the back of the thigh, in their daily activities. Another stretch that is often helpful in easing sciatica is the Bird Dog move: After getting on their hands and knees, individuals extend one arm and the opposite leg. The arm and leg extensions are then alternated. A more advanced version of this exercise is the Plank Bird Dog move, in which the extensions are done once the person is in the plank position on their hands and toes. Low-impact aerobic exercise. Some form of low-impact cardiovascular exercise,suchaswalking,swimming,orpooltherapy isusuallyacomponent of recovery, as aerobic activity encourages the exchange of fluids and nutrients to help create a better healing environment. Aerobic conditioning also has the unique benefit of releasing endorphins, the body’s natural pain killers, which helps reduce sciatic pain. These types of exercises may be done separately or in combination. If you are suffering from sciatica pain and need treatment, contact us to schedule an appointment and return to a pain free, active lifestyle. Contact us at 208-523-8879 to learn more about how you can return to a pain-free active lifestyle!
CALL TODAY! (208) 523-8879
www.EllisPhysicalTherapy.com
HOW TO BEAT SCIATICA IN 4 EASY STEPS
1. Start stretching - Your muscles were made to move, and when you don’t, your muscles become tighter. In addition, as you age, your tissues become less elastic, worsening the effects. Stretching needs to be part of your daily routine. We teach you the best stretches to reverse sciatica symptoms quite quickly. 2. Improve your core and hip strength - Doing the correct exercises for the abdomen, hips and spine can make a world of difference in how well you feel. Most sciatica sufferers actually have very weak hip and core muscles from sitting too much. This weakness places enormous strain on the spine and sciatic nerve. Always check with your physical therapist first, before starting an exercise program, to ensure you do the right exercises, the correct way. 3. Limit your sitting and change positions frequently - When you are suffering with back pain or sciatica the key is to change positions from sitting to standing, to lying down frequently. Your muscles are used different ways, when in different positions. Give them a break by getting up from your chair and moving at least every 20-30 minutes. If your back is bothering you, then try to lie on your back or side with a pillow under your legs or between your knees. 4. Improve your posture - Posture is one of the long-term problems with back pain and sciatica. Your body is fighting gravity 24 hours a day. How you sit, stand, walk, bend and reach can make all the difference on the daily strain you place on your back. Our physical therapists are the experts in restoring your natural posture and teaching you the techniques by which you can keep your back working at its best.
You now have unique knowledge that most people suffering with back or sciatica pain, never know about. It doesn’t take advanced surgery or medication to fix sciatica, just the right knowledge of how to restore natural body movement. The right physical therapy experts make that happen. Everybody’s condition is unique, so take a minute to call us today and speak with one of our experts for a complimentary phone consultation about your problem. After all, the relief you have been searching for, can be a few simple answers away!
Call us today at 208-523-8879 to schedule an appointment!
Exercise Essentials Flexibility, strength, and stability are needed to keep you loose and pain-free... Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.
PRONE ON ELBOWS Lie on your stomach, hands beside your shoulders. Push with your arms up on to your elbows. Hold for 10 counts then return to start position. Repeat 8 times. Loosens lower back
Stretches lower back STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back.
Exercisescopyrightof
www.simpleset.net
DISCOVER HOW TO LIVE PAIN-FREE
At Ellis Physical Therapy, you will receive hands-on therapy treatmentsbyour friendly,caring health experts during focused and individualized sessions. It’s time to get to Ellis Physical Therapy if: • You’re 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
Patient Success Spotlight
“The staff here are so incredibly great to work with. Many different options for therapy including hydro-therapy. Highly recommend!” – B.G. Many different options for therapy including hydro-therapy!
1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
www.EllisPhysicalTherapy.com
HEALTHY RECIPE
Eating Right Never Tasted So Good!
Miracle Red Juice
INGREDIENTS • 2 large beets • 4 long carrots • 2 apples
• 6 celery stalks • 2 limes or lemons • 2 tsp flour • 2 inches of Ginger
INSTRUCTIONS Prepare beets, carrots, apples, celery, limes (or lemons) and ginger by chopping into smaller pieces before placing into a juicer. As the skin of a beet is packed with antioxidants and nutrients, it is recommended to leave the skin on the beet. Beet skin and lemon peel (if using) have strong flavors, so you could also prepare half with skin and half peeled to adjust to the flavor, or simply peel all if preferred. Apples can be any color or variety. Do not peel the ginger, which you will add to taste as ginger can be spicy. After all ingredients are added to the juicer, blend until juiced and smooth. Drink juice as soon as possible to obtain all benefits of the antioxidantsandnutrients.MiracleRedJuicecanbeabsorbedmoreeasily on an empty stomach. Drink one glass every other day or as needed.
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