Marathon Monthly by Marathon Physical Therapy
Marathon Monthly February 2019 Physical Therapy
Tips On Grocery Shopping For Healthy Options
Become supermarket savvy by creating checklists for making healthier food choices in every department of your supermarket: Produce. Spend the most time in the produce section, the first area you encounter in most grocery stores. Choose a rainbow of colorful fruits and vegetables. The colors reflect the different vitamin, mineral, and phytonutrient content of each fruit or vegetable. Meat, Fish, and Poultry. The American Heart Association recommends two servings of fish a week. Be sure to choose lean cuts of meat (like round, top sirloin, and tenderloin), opt for skinless poultry, and watch your portion sizes. Dairy. Dairy foods are an excellent source of bone-building calcium and vitamin D. There are plenty of low-fat and nonfat options to help you get three servings a day, including drinkable and single-serve tube yogurts, and pre-portioned cheeses. If you enjoy higher-fat cheeses, no problem -- just keep your portions small. 3 Simple Shopping Rules Spend less hours in the grocery store by following these rules: 1. Shop the perimeter of the grocery store, where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Avoid the center aisles where junk foods lurk. 2. Choose “real” foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible. If you want more salt or sugar, add it yourself. 3. Plan ahead for success. Before you set out for the market, plan your meals for the week, and create a list to shop from. It takes a fewminutes, but saves time in running back to the store for missing ingredients.
TOP AFFORDABLE HEALTHY GROCERIES 1. Brown Rice 2. Wheat Bread
5. Frozen Vegetables 6. Fresh Spinach 7. Canned Tuna 8. Dried Lentils
3. Non-Fat Greek Yogurt 4. Old-Fashioned Oats
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Where Is Your Pain Coming From? While some back pain is easy to identify as pain, such as is the case with degenerative disc disease, there are other situations in which the pain may be a bit more complicated to understand. One of the most common back issues experienced in the United States is sciatica pain, and this sort of pain is often a lot more difficult to identify — especially by those who aren’t familiar with the problem.
Print sudoku http://1sudoku.com How can you tell the difference between back pain and sciatica pain? The answer is that sciatica pain is characterized by the following factors: • Constant pain is only present in one side of the buttocks or leg • The pain becomes worse when you are sitting • The leg pain develops more as a burning, tingling or searing sensation, and not as a plain ache • There is a sharp pain that occurs at times, making it sometimes difficult to stand or walk • The pain is radiating, shooting down the leg and sometimes even into the feet and toes Sciatica pain develops in the nerves that connect the lower back to the legs, and so while the pain itself is generated from the back, a lot of time, the experience of the pain is more largely associated with the upper legs. What’s more, sciatica pain doesn’t always develop like pain in the traditional sense. Sciatica pain instead causes a buildup of tingling, numbness and weakness in the lower back and upper legs, and the pain isn’t consistent either. The sensation will typically run through the leg in waves, causing discomfort at seemingly unpredictable times. 4 8 2 9 5 2 3 1 8 3 5 2 9 1 7 9
If you are experiencing back pain and you haven’t talked to a medical professional about the concern, then now is the time to take action. Working with a physical therapist can cut your time struggling with back pain literally in half. For more information about overcoming back pain, contact us. Call us today to learn more about our how to relieve your pain from back pain or sciatica. Source: https://www.spine-health.com/conditions/sciatica/what-you-need-know- about-sciatica
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http://1sudoku.com Sudoku Puzzle
Exercise Essential
Hard
n° 329366 - Level Hard
Helps Strengthen Back
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THORACIC EXTENSION KNEELING PUSH UPS Kneel on knees with buttock touching heels. Hands and forearms on the ground in front of you. Push up to lift your chest and upper back only.
8 3 6 1 6 7 9 4 3 4 5 6 2 6 8 9 2 4 1 3 http://1sudoku.com n° 318429 - Level Hard
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Patient Success Story
Laser Therapy Head-to-Toe Treatment
Bell’sPalsy Cervicalgia Cervical FacetPain CervicalRadiculopathy Headache PinchedNerve Sinusitis TMJ Head/Neck
Core/Spine
Abdominal Strain Fibromyalgia Rib Injury
DiscHerniation Spinal Stenosis Facet Joint Syndrome
Lumbar/Sacral Radiculopathy SciaticPain
Shoulder
RotatorCuff Injury AdhesiveCapsulitis Tendonitis/Bursitis
Post Surgical Rehabilitation Pectoralis Strain
Elbow
Hip and Upper Leg
Epicondylitis Bursitis UlnarNerve Pathologies
Bursitis/Capsulitis Piriformis Syndrome
“Before I started PT, my back pain was at a 10. I had lower back pain, down to my legs while sitting, standing, and going up and down the stairs. I had so much pain that I could not walk well. Through PT, I have gained strength in my core, as well as becoming more flexible. I apparently have the tightest hip flexor in the office but I am slowly getting better (I think lol). Today, on my last day, my lower back pain is at a 3. I barely get pain and I feel so much better with my newfound knowledge of stretches and exercises. I can see myself having very little pain in my future. Huge thanks to Mike and Andrew!“ - Mitchell S. “I Barely Get Pain and I Feel So Much Better!”
Tendonitis CarpalTunnel Syndrome Dupuytren’sContracture Wrist/Hand
Knee and Lower Leg
Shin Splints Meniscal Injuries Arthritis Hamstring Injuries
AchillesTendinopathy Plantar Fasciitis Morton'sNeuroma TarsalTunnel Syndrome Sprain/Strain Ankle/Foot
DISCOVER HOW TO LIVE PAIN-FREE
Healthy Recipe Trail Mix LightForceTherapyLasers.com 877.627.3858 @
At Marathon Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get to Marathon 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 1. Call us!
INGREDIENTS • 1 cup raw almonds • 3/4 cup raw cashews
• 2 tbsp unsweetened dried cranberries, chopped • 2 tbsp vegan dark chocolate chips • sea salt for taste
• 2/3 cup raw pumpkin seeds • 1/3 cup raw sunflower seeds
DIRECTIONS Chop any large ingredients if necessary to make everything about the same size. Give the dried fruit a light sprinkle of sea salt before you mix it in (it sticks better), or sprinkle the whole mix with salt if you prefer. Combine all ingredients in a bowl and enjoy! Store in an airtight container for up to 2 weeks.
2. Discover why your pain has come back 3. Get your custom recovery program
(516) 487-9810 3
www.marathonptny.com
Marathon Physical Therapy
www.marathonptny.com Tel: (516) 487-9810 Fax: (516) 773-7315
The Expert Care You Need and Deserve
556B MIDDLE NECK RD GREAT NECK, NY 11023
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Page1: TipsOnGroceryShoppingForHealthy Options Page2:WhereIsYourPainComingFrom? •ExerciseEssential •Sudoku Page3: Healthy Recipe •PatientSuccessStory •DiscoverHowToLivePain-Free Page4: Is It Back Pain Or Sciatica? INSIDE
Is It Back Pain or Sciatica? Does life ever feel like one large pain in the back? Back pain is difficult to deal with on a daily basis, yet for so many people, this is a total reality. By certain estimates, as many as 85 percent of adults in the United States struggle with back pain at some point in their lives.The most common type of back pain experienced is in the lower back, and it can happen for any variety of reasons. Being in a car accident can cause you to experience lingering back pain for years after the accident. Accidents at work can lead to similar consequences. But sometimes the cause of your back pain isn’tasstraightforward.Backpaincanalsodevelop foranynumberofcommon reasons — things that you do every day without thinking twice. An old desk chair that doesn’t providemuch lumbar support can take its toll over time, as canwearing shoes that don’t have much support, or even gaining weight, particularly around the stomach area. Too many people consider back pain a normal experience of their lives and don’t immediately seek support that could make the pain an issue of the past. Working with a physical therapist is, hands down, the best thing that you can do when you are looking to overcome back pain. A physical therapist can identify the cause of the back pain and present you with helpful strategies that can strengthen your back and reduce the severity of your pain. Physical therapy for back pain often includes a combination of targeted massage, flexibility and range of motion training, muscle building, and targeted stretching techniques. Using these strategies in combination with anti-inflammatory medication, as recommended by your physician, is often considered the most-efficient approach to handling back pain and is recommended by the American Academy of Orthopedic Surgeons.
Understanding Back Pain Being educated about your back pain can help you make the right choices to overcome it as quickly as possible. One of the biggest problems with back pain is that it lingers. This leads many people to deal with back pain for years on end without seemingly any end in sight. While there is back pain that develops as a result of strain or sprain, there is also something called low back degenerative disc disease, which happens when the discs in your spine weaken. This frequently develops as a result of repetitive back injury and can also develop as a result of age. With degenerative disc disease, the space between the discs begins to collapse and become unstable and will cause back pain to develop. When you work with a physical therapist to overcome back pain as a result of degenerative disc disease, your physical therapist will begin by strengthening core muscle groups, which includes the abdominal wall, and will provide you with targeted massage and stretching techniques to alleviate pain. Call us today for more information! Look inside to learn more about our programs and say good-bye to those aches and pains!
(516) 487-9810
www.marathonptny.com
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Back Pain and Sciatica Workshop Reveals How to Naturally Heal Back Pain and Sciatica For Good. Attention Back Pain and Sciatica Sufferers! Sunday, March 3rd @ 10am 556B Middle Neck Rd • Great Neck, NY 11023
Do you suffer with back pain or leg pain when you stand or walk?
Do you have pain when you sit for long periods or drive?
Do you experience pain, numbness or tingling in your backside, groin, or down your leg?
If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial) – the Lower Back and Sciatica Workshop may be a life changing event for you… Back pain and sciatica can completely ruin your life… I’ve seen it many times. a It can make you lean on the shopping cart when walking through the grocery store (how embarrassing)… a It can take your focus away on enjoying your life…like spending time with your children or grandchildren… a It can mess up your work or force you to do a job you don’t want to do… a It can ruin your travel plans… a And it can take away your ability to live life… having to rely on others… or taking away from you the things you enjoy most in life. And less movement and enjoying of life can lead to depression, increased stress and a sedentary lifestyle (mostly sitting… not moving much) which leads to bigger health problems… and life problems. Here at Marathon Physical Therapy, our Sciatica and Lower Back Specialists have helped 1000’s of people who have suffered needlessly with lower back pain and sciatica… it’s our specialty. So by request, I’m hosting a Sciatica and Lower Back Pain Workshop here at Marathon Physical Therapy. If you’re confused about what to do and looking for answers, here’s some of what you’ll learn: a The Single Biggest #1 Mistake back pain and sciatica sufferers make which actually stops them from healing… a The 3 Most Common Causes of Lower Back Pain and Sciatica… a A Sure-Fire Way to Pick the Right Treatment for the Cause of Your Pain (and save you a ton of time and money) a How a problem in your back can cause pain, numbness or tingling in your leg… a What successful treatment & permanent relief looks like without the side effects of medications, injections or surgery. How Do I Register for the Lower Back Pain and Sciatica Workshop? Call our office to register at (516) 487-9810 Negin P.S. – This event is FREE and limited to the first 20 people to register. When you register, you can bring a guest at no additional cost (we do this because many people request to bring their spouse or other family member). Looking forward to seeing you there,
FUN ACTIVITIES TO DO IN THEWINTER
For most families, winter break brings with it celebrations, decorations, a ton of food and a whole lot of holiday fun. But what happens during the rest of the winter season? We understand that playing with video games and watching movies can only go so far in keeping the kiddos entertained, so to help you out, we’ve compiled a list of awesome, family-oriented activities that are specially designed to keep your holiday merry and bright. 1. Enjoy the snow as a family. What better way to celebrate this season than to spend a little time outdoors in it? Rather than huddling in your nice, warm house, take some time to bundle up and enjoy the snow. Build a snowman, go sledding or have a family snowball fight. If you want to see the snow but not be in it, setting up a family nature walk is a great way to appreciate the beauty of winter. Spot different varieties of birds, collect leaves and twigs or take time to notice how things change with each season. The best part about being outdoors is you can always top it off with some nice hot chocolate and winter treats as a family.
2.Go iceskating. Onegreat thingabout living inNewYork is theaccessibility of awesome resources like the ice arenas.Take advantage of that by going ice skating as a family. Even the elderly can enjoy some time on the ice with a walker or other arena provided resources. 3. Craft it up. Keep the family activities free and fun with some at-home anddo-it-yourselfstylecraftprojects thatcanbecatered to familymembers of all ages. Frommaking paper snowflakes to indoor snowmen and edible snow, these tips and ideas are sure to provide hours of family fun with items you probably already have. Do you plan on being active this season with family, but are concerned about possible injuries occurring? Schedule an appointment with our physical therapists for a consultation on any risks or health conditions you may be concerned with. We’ll help you accomplish your active goals before the season ends! Kenner,Kari. “Top10WinterBreakActivities forFamilies:FunWays toKeepKidsBusyuntilSchoolStarts.”DailyHerald,26Feb. 2014,www.heraldextra.com/momclick/activities/top-winter-break-activities-for-families-fun-ways-to-keep/article_b79c4fdc- 7246-11e3-8a04-0019bb2963f4.html.
556B MIDDLE NECK RD GREAT NECK, NY 11023 (516) 487-9810
Marathon Physical Therapy
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