Head and neck pain is not the type of pain that you can push through and deal with for too long. For one thing, chronic pain in the head or neck is often associated with some sort of chronic health concern — one that you need to deal with, not ignore. Secondly, when you are dealing with constant pain in your head or neck, it becomes difficult to concentrate. This can have a negative effect on your personal relationships, your career, and more.
N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E . JULY 2020
WWW.SSTMARIN.COM
A PAIN IN THE NECK LIFE DOESN’T HAVE TO BE
ALSO INSIDE: • Life Doesn’t Have to Be a Pain in the Neck • Service Spotlight: Functional Movement Screening • Staff Spotlight: Joanne Zeidan • Vegan Recipe: Buffalo Chickpea Taquitos
N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E .
JULY 2020
WWW.SSTMARIN.COM
A PAIN IN THE NECK LIFE DOESN’T HAVE TO BE
R E S T O R E
Head and neck pain is not the type of pain that you can push through and deal with for too long. For one thing, chronic pain in the head or neck is often associated with some sort of chronic health concern — one that you need to deal with, not ignore. Secondly, when you are dealing with constant pain in your head or neck, it becomes difficult to concentrate. This can have a negative effect on your personal relationships, your career, and more. The most common cause of neck or head pain is a muscle or joint problem. Working with a physical therapist can help you to identify the cause of the trouble and begin taking steps to correct the issue, allowing you to find relief from the pain without having to commit to long-term pain management — which often includes the use of pain medications that are potentially harmful to your health and not likely to work as well over time. Unlike pain medications that become less helpful the longer they are used, physical therapy provides long-term relief from pain by correcting the joint or muscle concern with targeted therapies like flexibility exercises, muscle strengthening techniques, and guided stretches that target core joints and muscles. Of course, not all neck or head pain is the same, so understanding the basics of what you are dealing with is the first step to achieving relief.
Head Pain 101 There are a lot of different types of headaches that you may experience, and each can be caused by its own different reason. For example, migraines can be caused by environmental factors, food allergies or even as a result of stress. There are headaches that can develop due to sinus pain and headaches that will develop when you are dehydrated. There are also headaches that will develop when you are exposed too long to loud noises. There is no singular fix for each of these different types of headaches, which is why attempting to treat every headache you experience with the same medication frequently doesn’t work. One of the most common causes of headaches that are easily treatable with physical therapy is radiating headaches, which are caused by stress in the joints and muscles of the neck. This causes pain to radiate from the top of the neck into the head, especially surrounding the ears. There are a lot of reasons why radiating headaches could develop, including as a result of lack of movement and stiffness in the neck. This buildup of irritation can be treated with regular physical therapy, especially through the use of massage and flexibility exercises that target the muscles in the neck.
(Continued Inside)
LIFE DOESN’T HAVE TO BE A PAIN IN THE NECK (Continued from Outside)
Neck Pain 101 In many situations, pain that develops in the neck can be associated with one of two major problems. The first problem is upper-back pain that begins to radiate into the neck. Arthritis is the second of the major problems. The good news is that physical therapy can be used to address both types of neck pain. Cervical arthritis causes frequent aches in the neck and shoulders. This pain is generally worse when there are sudden changes in weather or at the end of the day, and while over-the-counter medication may make the pain less severe, it won’t eliminate the pain entirely. The biggest problem posed by cervical arthritis is that the pain will typically cause a loss of range of motion in the neck, which actually increases your risk of injury as a result of a sudden movement and causes regular discomfort and frustration as you are not able to utilize your neck in the way you normally could. There are plenty of situations in which pain in the neck as a result of cervical arthritis grows so severe that it can cause chronic poor posture and even a reduction in height.
Addressing the Core Problem The majority of neck and head pain can be helped with one simple strategy: strength building. It frequently happens that the absolute cause of the start of a pain in the neck or head is a result of poor posture or quickened motion, and building core strength, as well as strength in the neck, can make a huge difference in your ability to handle tasks without experiencing chronic pain. Keep in mind that the neck and head are sensitive areas, so attempting to treat the pain at home can be dangerous and may not be effective. Working with a physical therapist is a safe way to ensure that you are practicing positive techniques to find relief from your aches and pains.
Call your physical therapist at our San Anselmo (415-457- 4454) or Novato (415-898-1311) clinics today or visit our website at www.sstmarin.com. We can help you achieve freedom from your neck pain.
M A I N T A I N EXERC I SE ESSENT I ALS TRY THIS EXERCISE TO BUILD LOWER BODY STRENGTH
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Redeem This Coupon for a FREE FUNCTIONAL MOVEMENT SCREENING! The Functional Movement Screen (FMS) examines seven fundamental movement patterns that make basic function possible. The FMS readily identifies functional limitations and asymmetries that can reduce the effects of functional training and physical conditioning and distort body awareness. We help you achieve optimal motion. Call us today for your Free Screening!
Exercises copyright of
Lunge and Twist Step forward with one leg. Bend your front knee as you allow your back leg to bend, and lower yourself until your forward knee is about 90 degrees. Once in this position, rotate your shoulders and torso until you feel a slight stretch in the core. Push through the heel of your lead foot and extend your hip and knee to raise yourself back up. Alternate between legs for two sets of ten reps on each side.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
JOANNE“JOJO”ZEIDAN , DPT STAFF SPOTLIGHT
FUNCTIONAL MOVEMENT SCREENING SERVICE SPOTLIGHT
After completingmy Bachelor of Science inKinesiology at the University of San Francisco, I went on to complete the University of the Pacific’s accelerated Doctorate of Physical Therapy Program. I returned to Marin County, the beautiful community that
2 7 9 6 The FMS is best utilized near the end of a rehabilitation program when pain is no longer present. The results may then be used to prescribe a post-rehabilitative exercise program as well as supplemental exercises to be utilized alongside a previously established strength or fitness routine. The Functional Movement Screening (FMS) examines seven fundamental movement patterns: 8 9 6 4 Functional Movement Screening (FMS) is a ranking and grading system that documentsmovement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness. The FMS generates a score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns. Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.
1 As a physical therapist, I truly value improving the health and wellbeing of a person holistically, rather than just the injury itself. I am a firm advocate that movement is key to the way we live our lives, and I am dedicated to helping individuals participate in the activities that they love most. I particularly enjoy assisting the female adolescent athletic population with injury prevention, athletic performance, and personal development. 3 Outside of the clinic, youmay findme wandering one of Marin’s many hiking trails, at the gym, or with my very lively family. At Sport and Spine Therapy of Marin, we value our patients and are dedicated to providing the highest quality of physical therapy services as we treat the whole patient, not just the specific injury. Schedule an appointment today by giving us a call! (San Anselmo: 415-457-4454, Novato: 415-898-1311) 5 7 2 8 4 6 9 9 1 2 1 4 3 4 8 5 9 6 8 3 8 2 1 4 7 I was born and raised in. As a native, I love the idea of giving back to a community that has provided me with some of the experiences that have shaped who I am today.
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• Active Straight Leg Raise • Trunk Stability Push-Up • Rotary Stability
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n° 221183 - Level Medium
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n° 29853 - Level Medium
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6 8 EXERCISE YOUR MIND: SUDOKU CHALLENGE 9 The rules of the game are simple: each of the nine blocks has to contain all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box. 3 5 n° 218953 - Level Medium
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Vegan Recipe: Buffalo Chickpea Taquitos • 1 tbsp vegetable oil • 1 medium-sized onion, chopped • 2 cloves of garlic minced • 1 bell pepper chopped • 1 tbsp balsamic vinegar • 1 tsp onion powder
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• 3/4 tsp coconut sugar • 1/2 tsp garlic powder • 1/2 tsp smoked paprika • 1/2 tsp ground cumin • 10 small flour tortillas • Sea salt, black pepper, chili powder 5
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• 1 1/2 cups cooked chickpeas • 1/2 cup tomato sauce (passata) • 3 tbsp hot sauce • 2 tbsp plant-based milk
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Using a fork, mash chickpeas in a bowl. Heat oil in a skillet over medium heat and add chopped onion and bell pepper. Cook for 3 min, then add garlic and spice mix and sauté for 1 min. Add all other sauce ingredients and chickpeas to the pan and bring to a boil. Let simmer on low heat for 2-4 min, stirring occasionally, then turn off the heat. Add more chili powder to taste. Preheat oven to 410°F and line a baking sheet with parchment paper. Place 2 tbsp of filling onto each tortilla and roll each up tightly. Place tortillas next to each other seam-side down on the baking sheet. Brush themwith a little bit of vegetable oil (to make them evenmore crispy). Bake 15-20 min or until golden brown and crispy. Drizzle with vegan cheese sauce. 4 7 http://1sudoku.com
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NECK PAIN, NO LONGER: CALL US TODAY! San Anselmo: 415-457-4454 • Novato: 415-898-1311
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n° 228901
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