Health & Wellness Newsletter by ReQuest Physical Therapy
Live Life Pain-free
Health & Wellness Newsletter
NEWSLETTER
IS POSTPARTUM INCONTINENCE HOLDING YOU BACK??
Let’s talk about postpartum pelvic floor. Contrary to popular belief, voiding aka incontinence when having a good laugh doesn’t have to be the norm for new mothers. Whether you gave birth 6 months or 6 years ago, you don’t have to suffer lost strength or poor control of your pelvic floor. Through learning how to relax/contract when appropriate and properly condition abdominal muscles, you can relearn how to take control of when you want to use the restroom! Physical therapy can help you regain your strength and confidence postpartum so that you can be the momma you want to be in a body that feels good. Two Reasons for Accidental Voiding that Physical Therapy Can Help. Two of the main reasons for small leaks include pelvic floor weakness or over tightness. An imbalance in stability and strength can have a huge impact on the function of your pelvic floor. Leakages when the body is under “stress” - e.g sneezing, coughing, jumping, exercising, laughing, etc. is called “stress incontinence.” This is a very common occurrence postpartum, but not something that a new mom needs to live with forever. How Can Physical Therapy Help? Physical therapy can help strengthen weakened muscles or fix muscular imbalances. While we don’t offer specific pelvic floor strengthening (a pelvic floor physical therapist can help with this), if muscles are activating well, a postpartum corrective exercise specialist from ReQuest Physical Therapy can ensure that the newmom learns exercises to help. We offer help with proper breathing patterns through movement, self-mobilization techniques
to decrease a tight pelvic floor, and strengthening exercises for the “key” supporting musculature to decrease overuse of the smaller, more delicate musculature of the pelvic floor. For newmoms wanting to return to sports, such as running or weight lifting, a physical therapist helps to apply this knowledge to the specific movements needed to perform that sport. Learning how to breathe correctly through certain movements is a key part of conditioning the body to recover. We can help you fine-tune your movement patterns and breathing to get you living the life you deserve! You don’t have to feel anxiety or discomfort at the thought of using a jump rope or laughing at a great joke! Come see one of our postpartum corrective exercise specialists at ReQuest Physical Therapy in Gainesville, FL! Schedule an appointment by calling 352.373.2116. We want you to feel like the confident woman you are meant to be!
OUR SERVICES
• Injury Treatment • Vestibular Fall Treatment
• Sciatica Treatment • And More!
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Live Life Pain-free
Health & Wellness Newsletter
NEWSLETTER
GET BACK ON YOUR FEET WITH ANTERIOR KNEE PAIN RELIEF
INSIDE: • How Can Physical Therapy Help Treat Anterior Knee Pain? • Patient Success Spotlight • Healthy Recipe • ReQuest Physical Therapy Is Still Serving You During This Difficult Time
Whether you have pain or have been suffering for a long time, seeing a physical therapist at ReQuest Physical Therapy can help you return to a more active and pain-free life. Give us a call today:
• GAINESVILLE: (352) 373-2116 • TIOGA CENTER: (352) 692-2131
Over 50 million Americans deal with some sort of knee trouble, as the knees are the second most common injured joint. Therefore, it is essential to know what you can do to prevent knee troubles from even starting. Anterior knee pain is a common type of knee pain that develops in the front and center of the knee. Some common symptoms of anterior knee pain include stiffness, muscle weakness, and difficulties walking, especially when climbing stairs or squatting. It is also common for the knee to “catch” or “lock” with anterior knee pain during certain activities, hindering movement. Most all knee pain can be attributed to one of the following issues: • Poor muscle strength. • Imbalance of muscular strength, with some muscles feeling weaker and others feeling stronger. • Poor muscle coordination. • Poor biomechanics of walking and/or running. • Lack of flexibility.
Many anterior knee pain conditions can be fixed with surgery; however, by consulting with a physical therapist early on, you can manage your symptoms and avoid the need for an invasive surgery. Current literature suggests that conservativemanagement focused on promotion of strength and dynamic stability is just as effective, if not more so, in short- and long- term relief, as compared to surgery for anterior knee pain. What should I do if I experience anterior knee pain? Many people try to push through the pain that they feel. However, this can actually cause an issue to worsen and become more problematic. Sharp or dull pain in the knee should be paid attention to and not pushed through. While exercising, it is also important to make sure you are doing adequate warming up prior to exercising as muscles and tissues require internal lubrication to work properly. Warming up brings natural fluids to the area to help with lubrication, improving elasticity and function. In addition, make sure to properly stretch after exercising to ensure that flexibility is maintained.
www.requestphysicaltherapy.com/physical-therapy-services/hip-and-knee-pain/
HOWCAN PHYSICAL THERAPY HELP TREAT ANTERIOR KNEE PAIN?
Anterior knee pain can present itself in people who live both sedentary and active lives. It is common for patients experiencing anterior knee pain to report stiffness and fullness deep within the knee with bending motions. Common activities that lead to and exacerbate these symptoms include: • Prolonged sitting. • Going up and down stairs. • Squatting. • Prolonged walking/running. Catching and locking of the knee can also lead to pain with rotational movements at the knee. If the knee catches and/or locks during your orthopedic testing at your initial appointment, that could be an indication that your pain may be originating from the meniscus. Additional indications that physical therapy intervention is needed include difficulty performing certain functional tests, including difficulties with squatting, step up/down exercises, and single leg balance. If you have been living with recurring knee pain or discomfort that has lasted for more than 3 days, it is in your best interest to see a specialist. At ReQuest Physical Therapy, our physical therapists are experts in joint movement and function. Your physical therapist will conduct a thorough evaluation of your movement, walking patterns, strength, joint mobility, patella tracking, and proprioception,
in order to get to the root cause of your anterior knee pain and treat it accordingly. An individualized treatment plan will be created specifically for you and your unique needs, so you can get back to living a pain-free life as quickly as possible. Are you ready to kick your anterior knee pain to the curb? Contact ReQuest Physical Therapy today to get started.
Call us today to schedule an appointment!
MARINATED LENTIL SALAD WITH TOMATO & ZUCCHINI TASTE HOW DELICIOUS WEIGHT LOSS CAN BE
• 1 cucumber, chopped • 10-12 grape tomatoes, halved • Fresh basil/parsley leaves, chopped • 1-2 Lemons, juice and zest • Dash of sea salt
INGREDIENTS • 1 ½ cups lentils (green, French or Black Beluga) • 4 cups of water • 1 medium zucchini, chopped • 1 small onion/3 scallions, sliced
• 2 tbsp extra virgin olive oil • Feta/goat cheese, to taste
DIRECTIONS Place lentils in a saucepan and cover by several inches of water. Bring to a boil, then turn down to simmer until the lentils are tender, about 20 minutes. Add additional water, if needed, to keep the lentils covered. Check them after 10 minutes. Shoot for an al dente texture that will hold up with the salad ingredients. While lentils are cooking, chop the veggies and herbs and juice lemon and place all in a large bowl. Add sea salt and olive oil. When lentils are done, drain well in a colander. Let cool for about 10 minutes. Add cooked lentils to lemon veggie mixture and gently toss to combine. Top with lemon zest and feta or goat cheese. This is one of the many complementary recipes shared in our healthy lifestyle program, Physicians’ Choice for Weight Loss.
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Patient Success Spotlight
Do You Have Friends or Family Unable to Do The Following? • Move without pain • Bend and move freely REFER A FRIEND! WHO DO YOU KNOW THAT NEEDS OUR HELP?
• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle
Have them call our office today! 1. Call and talk to a therapist 2. Discover why your pain has come back 3. Get your custom recovery program
Therapy has allowed me to feel better and stronger! “Therapy has allowed me to feel better and stronger. Learning what exercises work to target what muscle is wonderful. I used to wake up with pain and now I’m doing exercises. I know to take breaks from the computer and no longer have that pain.” - Lisa R.
WE MAKE IT EASY TO LEAVE A REVIEW! INSTRUCTIONS:
FREE 15 MINUTE PAIN SCREEN CALL TO SCHEDULE TODAY! GAINESVILLE: (352) 373-2116 TIOGA CENTER: (352) 692-2131
1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Patient Results page) 3. Tell us how we’ve done! Click on the “Review Us” button on the top of the page.
Limited to the first 25 callers. Expires 08-30-20
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REQUEST PHYSICAL THERAPY IS STILL SERVING YOU DURING THIS DIFFICULT TIME
In light of the COVID-19 pandemic that has been causing numerous health care facilities to shut down, we as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease. The sedentary lifestyle that I’m sure many people have experienced since being quarantined to their homes can actually lead to more aches, pains, and discomfort than one may think. Fortunately, we have you covered. As some may know, the Department of Homeland Security has deemed physical therapists as “Essential Critical InfrastructureWorkers” during the COVID-19 pandemic. Because of this, ReQuest Physical Therapy will remain open and seeing patients during this time, while taking the necessary precautions to make sure everything is sanitary, and everyone is safe. As Homeland Security states, “If you work in a critical infrastructure industry, as defined by the Department of Homeland Security, such as healthcare services and pharmaceutical and food supply, you have a special responsibility to maintain your normal work schedule.” For more information on our safety practices for treating patients during this pandemic, and/or how your appointments might function differently, don’t hesitate to contact us. Physical therapy is still necessary. Among other essential services, some of the most beneficial services we offer at ReQuest Physical Therapy include: • Essential post-surgical care (for non-elective and elective surgery) • Critical post-neurological episode out-patient rehabilitation • Imperative gate keeper screening for patients, whomay otherwise be unnecessarily entering emergent healthcare facilities At ReQuest Physical Therapy, we know we have an obligation to our community, now more than ever. Physical therapy can not only help the body heal as quickly as possible, but it can also help combat illness. The individualized stretches and exercise we prescribe for your treatment plan are great ways to boost your immune system. When your body is in shape, it quite
literally has more strength to fight off unwanted viruses. Aiming for at least 20-30 minutes of physical activity a day can help strengthen not only you, but your immune system as well. Additionally, our physical therapists can help with nutritional services, which can prove to be a difficult task for many when distancing at home. Having a diet that is heavy on fruits and vegetables is perhaps one of the best ways to boost your immune system. The essential vitamins found in many fruits and vegetables are key to making sure your immune system is as healthy as possible. Essentially, at ReQuest Physical Therapy, we are still here to help you with whatever you may need – give us a call today. How can I know I’m safe in your clinic? We understand that there is a lot of fear and uncertainty during this time. However, we can assure you that we care taking the necessary steps to make sure our patients are as safe as possible while they are being treated at our clinic. For starters, wewill only be allowing 10 patients in our clinic at a time, as recommended by the Centers for Disease Control. This will limit the amount of people congregating in the same area at once and greatly decrease the risk of anyone passing any contagions to fellow patients. Additionally, we will be following strict sanitary protocols bymaking sure every surface in our clinic is thoroughly cleaned and wiped down at all times. This will decrease the risk of any potential germs lingering on surfaces. Although we know the hesitation is still there when entering a public place, we would like to bring you some peace of mind in knowing that we are taking health protocols very seriously and will be doing our very best to ensure the highest levels of cleanliness and caution at all times. If you would like to know more about our health practices for staying open during the quarantine, feel free to contact us with any questions you may have. Consult with a physical therapist today. For anything youmay need or any questions you may have, our physical therapists are here for you. Schedule a consultation with ReQuest Physical Therapy today to discuss your questions, concerns, and needs at this time.
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Exercise Essentials Try these exercises to keep you moving...
About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.
PIRIFORMIS STRETCH While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder. Hold for 20 seconds and repeat 3 times on each leg.
Exercises copyright of
Stretches Lower Back
www.simpleset.net
SIDE LUNGE Stand with good posture. Lunge to the side. Keep back straight and your hip, knee and ankle aligned. Return to the start position. Repeat 10 times on each leg.
Strengthens Knees
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
MASSAGE THERAPY RETURNS!
Telehealth at ReQuest PT
ReQuest Physical Therapy will reopen massage therapy services. Need relief from muscle spasms, improvement in flexibility, or improved circulation? Massage therapy may be the best solution for you. To schedule your massage therapy session call a clinic nearest you and let them know you are ready to gain pain relief!
ReQuest Physical Therapy is committed to your health and wellness and is pleased to announce the addition of telehealth services for our patients! We have worked diligently to establish technology that allows us to continue treating your condition while also doing our part to #flattenthecurve! This digital platform means no interruption to plans of care, even when scheduled clinic visits are not an option.
Video Conference: Virtual face time with patients which allows therapists to collect all the necessary information to prescribe or modify exercises based on range of motion and functional testing.
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