RehabAdvantageSports_Helping Aches and Pains

Newsletter for Rehab Advantage & Sports Medicine

N E W S L E T T E R

PT IS APART OF THE ESSENTIAL HEALTHCARE TEAM AND WE ARE OPEN FOR BUSINESS FOR THOSE WHO NEED TO BE SCHEDULED

FIND THE RELIEF YOU NEED FOR YOUR ACHES & PAINS

Everyone develops aches and pains from time to time. After a long day out in the sun, or after an afternoon of trying to keep up with household chores, sometimes the tasks that we expect of our bodies can get

I N S I D E WHY PHYSICAL THERAPY? HEALTHY RECIPE EXERCISE & PAIN RELIEF LIGHTFORCE LASER THERAPY

the best of us. (Read more inside...)

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N E W S L E T T E R

FIND THE RELIEF YOU NEED FOR YOUR ACHES & PAINS

INSIDE:

• Why Physical Therapy? • Exercise & Pain Relief

• Healthy Recipe • Lightforce Laser Therapy

(Continued from outside) Whether it is a lingering ache in your back, feet that feel swollen and tired after a long day in your shoes, or a crick in your neck that just won’t go away, dealing with aches and pains can really take a toll on your overall feeling of wellbeing. If you stopped and asked around, you’d be amazed to see how many people are struggling with aches and pains, just like you. What may surprise you even more is how many people are coping with those pains without doing anything productive about it.

directly to the area that hurts on and off for 20 minutes at a time during the first 24-72 hours after the pain develops. After that, consider soaking in hot water, such as taking a warm bath, to further soothe your muscles. 2. Don’t underestimate the power of resting! Your body relies on sleep just as much as your brain. You need to get plenty of sleep to keep your stress level at a minimum—and that includes your physical stress level. Aim to sleep between 7-9 hours every night. The more activity you engage in, the more sleep you need. 3. Keep your body in good shape with regular exercise. It may seem counterintuitive to cut down on pain by moving more, but exercise is a really good way to reduce aches and pains. When you exercise every day, you are able to train your muscles for more movement, and thereby reduce aches and pains. Keeping active, staying rested, and being smart with hot and cold therapy create a trifecta for healthy management of aches and pains, but they aren’t going to solve the bigger problems. When aches and pains start to grow severe, or chronic, then it is time to reach out to a professional for support. Physical therapy is the best way to reduce aches and pains because it takes into account a combination of active and passive strategies to help tackle the cause of your pain.

How to Deal with Aches and Pains

Pain medications can reduce the severity of aches and pains for a little while, but they don’t do anything to resolve the issue. There are things that you can do at home that can alleviate your aches and pains, helping to reduce the severity of your discomfort while also reducing the likelihood that the pain will return. Don’t just complain about those aches and pains. Start doing something about them. Here is a quick rundown of things that you can do at home that can reduce your daily pain: 1. Use hot and cold therapy appropriately to reduce inflammation. After a good workout or a day of doing chores out in the yard, your muscles will likely feel sore. Apply ice

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WHY PHYSICAL THERAPY?

There are a lot of different reasons as to why you may start feeling aches and pains. Muscle pain will occur whenever your muscles start to grow. To build more muscle mass, your muscles have to stretch, and lactic acid can pour into the lining of your muscles to cause a burning sensation. More movement will push that acid out, helping you to experience relief, and in time your muscles will develop increased elasticity, and the burning won’t be so severe. Build-up of tension from stress or overuse, and muscle pain from poor posture can also contribute to regular pain. A physical therapist can take a comprehensive assessment to help determine what may be the primary cause behind your aches and pains.

Working with a physical therapist can help you develop a new approach to managing your aches and pains. Your physical therapy program will likely take into account strategies like hydrotherapy, deep tissue massage, guided stretching and targeted movements to help you experience ongoing relief from regular discomfort. Give us a call so we can help you say goodbye to your aches and pains. CALL TODAY! www.rehabadvantagesportsmed.com

GLUTEN-FREE BREAKFAST HASH HEALTHY RECIPE

INGREDIENTS

• 4 eggs • 1/4 cup shredded cheddar cheese • salt and pepper to taste • 1/4 tsp paprika

• 5 medium-large potatoes washed and peeled • 1 large white onion chopped • 2 tbsp extra virgin olive oil • 2 green onions trimmed and finely chopped

DIRECTIONS

Cut potatoes into 1/2 inch wedges. Heat olive oil in a large cast iron skillet or frying pan over medium heat. Cook potatoes for 25 minutes, covered, stirring every 4-5 minutes. Add chopped white onion. Cook for another 5-10 minutes, uncovered, and stirring constantly. When potatoes are crispy and golden brown, add green onions, salt, and pepper. Stir through. With your spatula, make four wells in the potatoes and crack an egg into each one. Sprinkle shredded cheddar all around. Cook until the egg whites are set, or until your liking. Cover pan with lid for poached eggs. Add more olive oil on eggs if desired. Sprinkle eggs with a pinch of paprika seasoning. Serve immediately.

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JULY 16, 2020 6:00 PM BALANCE WORKSHOP JULY 2, 2020 6:00 PM HEEL PAIN WORKSHOP JULY 30, 2020 6:00 PM ROTATOR CUFF WORKSHOP

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EXERCISE & PAIN REL I EF “DO I HAVE TO BE INACT I VE WHEN I ’M IN PAIN?” If you have back or joint pain, there are probably some times when all you want to do is lie in bed all day. It’s tempting, but it might make the problem worse. Doctors used to prescribe bed rest for back pain and other chronic pain conditions, but studies have found that people who exercise and stay flexible manage their pain much better than those who don’t. If you do have a chronic pain condition like back pain or hip, knee, or shoulder problems, you shouldn’t begin an exercise program without guidance. Check with your physical therapist first. They have the expertise to help you develop an individualized exercise program. Have a professional; a physical therapist show you what is appropriate to do given your condition.

ABOUT US

Rehab Advantage & Sports Medicine is a privately owned physical therapy and rehabilitation practice. We offer the latest treatment techniques to reduce pain and achieve results for each patient. Rehab Advantage provides patient-centered care and gives individualized treatments to help every patient achieve their goals!

Here are 7 exercises/activities you should do to alleviate pain:

1. Walking 2. Swimming

3. Yoga 4. Tai Chi

5. Pilates 6. Stretching

7. Aerobics

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