Health & Wellness NEWSLETTER
December 2019
IMPROVING YOUR HEALTH & FITNESS
Many common aches and pains stem from tight muscles and poor movement. We were made to move and today’s lifestyle of sitting in the car, at work and at home, means tighter muscles. In addition, as we age our connective and muscle tissues naturally become stiffer. Therefore, the older you get, the more important a daily stretching routine becomes. (continued inside)
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Health & Wellness NEWSLETTER
December 2019
IMPROVING YOUR HEALTH & FITNESS
INSIDE: • A Plank a Day Keeps the Doctor at Bay • How to Stay Active While Living With Arthritis • Relieve Aches & Pain In Minutes • Are You at Risk of Sustaining a Fall- Related Injury?
CALL IN!
(continued from outside)
2. Iliopsoas Stretch Assume a wide, long lunge position with hands on hips. Tuck the buttocks under while you shift your weight to the forward leg. Keep your good posture. Hold for 20 seconds. Repeat 3 times on both legs. 3. Shoulder Flexion Stretch Stand in a corner of the roomwith one foot in front of the other. Put your hands on the wall. Make sure to keep your back flat! Reach arms up overhead. Move chest towards the wall to feel a stretch in the chest. Hold for 20 seconds. Repeat 3 times 4. Piriformis Stretch Lie on your back with knees bent, feet flat on floor. Cross one leg overtop. Lock hands around knee. Pull knee to chest. Hold for 20 seconds. Repeat 3 times on both legs.
The key to good health is to keep your body flexible. This helps your circulatory, respiratory, lymphatic, and musculoskeletal systems. When your tissues are flexible, normal blood and lymphatic fluids circulate the body easier, oxygenating your tissues properly. This helps you feel energized, relieves pain, and allows you to performdaily tasks without feeling tired. 1. Hamstring Stretch Stand facing a wall. Take a large step forward with one leg. Straighten the knee of the forward leg, while shifting your body weight onto the bent, back leg. Hands on the forward knee. Hinge forward from the hips, keeping your back straight. Push your hips back until you feel a definite, but not painful, stretch at the back of the forward knee. For a greater stretch put your heel on a step. Hold for 20 seconds. Repeat 3 times on both legs.
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YOU DO NOT NEED A DOCTOR’S PRESCRIPTION TO SEEK PHYSICAL THERAPY. IN THE STATE OF VIRGINIA YOU HAVE DIRECT ACCESS TO PHYSICAL THERAPY.
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A PLANK A DAY KEEPS THE DOCTOR AT BAY
A plank is a simple exercise that anyone can do to improve their core strength. This exercise helps you strengthen so many of your muscles, guiding them to work together. Your core muscles are vital to the health of your low back and spine. If you suffer from an achy back or neck, then try doing this exercise to feel better. How to do a plank: (If you are unsure about doing this exercise, call us first) 1. Start by lying face down. You may want to put a pillow under your abdomen if it is uncomfortable to lie flat. 2. Bring your elbows underneath you, then gently rise up onto your elbows and knees, so that your abdomen is off the floor. 3. Keep your abdomen tucked gently in so that your body is straight without sagging. 4. Try to hold this for 30 seconds if you can. You may feel your muscles shake a little while doing this, which means they are working! 5. It is important to start off with small increments and build over the course of a week as you become stronger. 6. To advance the plank and make it more difficult, lift your knees off the ground, keeping your body straight. 7. Ideally, you should be able to hold this position for 2 minutes 8. You may have some soreness the next day as you are using muscles that have not been worked that way in a while. For a healthy spine, keep doing your exercises and remember our physical therapists need to see you for a check-up. You see your dentist every 6 months to keep you teeth and gums healthy. Why not your PT? Your physical therapist is the mechanic for your whole body to keep your spine and extremities moving like they should. Detecting a problem early can lead to
a simple treatment solution that can save you a lot of pain, and financial burden down the road. Call us today to speak with your therapist about your problem, before it becomes a PROBLEM. You see your doctor every year, your dentist twice a year, when was the last time you saw your physical therapist?
Call us today to schedule an appointment!
HEALTHY RECIPE: GLUTEN-FREE PUMPKIN COOKIES
PATIENT SUCCESS SPOTLIGHTS
INGREDIENTS • 1 ripe banana, mashed • 1/2 cup pumpkin puree • 2 large eggs • 1/2 cup peanut butter • 3 tbsp coconut oil, melted
Exceeded my surgeon’s expectations! “I am now 16 weeks post-surgery and have exceeded my surgeon’s expectations onmy 12 week checkup.” - B. Piccolo, Forest, VA pictured with therapist Jackson Connell PT, DPT, CMTPT
• 1/8 tsp salt • 2 tsp Vietnamese Cinnamon (5% Oil) • 1/4 tsp Frontier allspice • 1/4 cup mini chocolate chips • 1/2 cup dried cranberries and cherries
• 2 tsp vanilla extract • 3 tbsp maple syrup • 1 1/2 cups gluten-free rolled oats • 1/2 cup oat flour, ground
• 1/2 cup almond meal • 1/2 tsp baking powder • 1/2 tsp baking soda
Excellent job with my therapy!
DIRECTIONS Preheat oven to 350°F. Grease or line a baking sheet with parchment paper or a silicone baking mat. Set aside. In a mixing bowl stir together mashed banana, pumpkin, eggs, peanut butter, coconut oil, vanilla and maple syrup until well combined. Add in oats, oat flour, almond meal, baking powder, baking soda, salt, Vietnamese cinnamon, allspice, chocolate chips and dried fruit; stir to combine. Refrigerate for 5minutes to harden. Drop cookies by spoonfuls on prepared baking sheet. They won’t expand much, so feel free to press them down slightly, and make them as uniform as possible to ensure even baking. Bake for about 12 minutes until lightly browned.
“Centra Rehab has done an excellent job with my therapy! They are the best!” - J. Adams, Jr., Lynchburg, VA pictured with therapist Spencer Latham PT, DPT
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How to Stay Active While Living With Arthritis Do you ever wake up feeling as if your joints are stiff or tight? Do they ache as you get moving in the morning, becoming less painful as the day goes on? If so, this may be a sign of early-onset arthritis. This is a common ailment that many people experience, but many choose to live with their painful joints for far too long before seeking help.
If you have arthritis, you know how debilitating it can be. It affects millions of people and is the most commonly reported chronic illness across the nation. Arthritis is a disorder of the joints that causes them to become inflamed.The inflammation causes the pain and stiffness that you feel, and it can result in a loss of movement if the joints become too inflamed.There are over 100 different types of arthritis, containing monoarthritis (where only one joint is affected) and oligoarthritis (where multiple joints are affected). Some of the most common forms of arthritis are osteoarthritis, which develops from “wear and tear” of cartilage, and rheumatoid arthritis, which develops from overactive immune systems. Arthritis can hinder many qualities of life - fromwork, to hobbies, to overall mobility. Some people are so affected by arthritis that they are unable to work and have to go on disability. If you are suffering from the chronic pain of arthritis, or you think you might be, call Centra Rehab today to schedule a consultationwith one of our physical therapists. Physical therapy is a safe, healthy, and effective way to treat arthritic pain. Howdoes arthritis develop? As the most commonly experienced formof arthritis, osteoarthritis is typically easy to diagnosis. It can be caused by a sudden injury to the joint, or it can develop even if a previous injury has fully healed. For example, let’s say you were a football player in college who experienced a harsh blow to the knee. You seek treatment, recover, and return to the game. Although the injury healed in its entirety, it is still possible for you to develop osteoarthritis from it later in life. The same is true for labor-intensive careers. If you are a carpenter who swings a hammer in repetitive motions as a crucial part of the job, you may develop osteoarthritis in the joints of your elbows or hands. If you are overweight, you may also be at a higher risk for developing osteoarthritis, as additional strain is being put on your knee and hip joints. Rheumatoid arthritis is not as easily understood. It develops as an autoimmune response, meaning that the immune system sees the joints as a threat and decides to attack them. Researchers have come to believe that yourmedical history, environment, and hormones could all be contributing factors toward the development of rheumatoid arthritis. Because it is an autoimmune condition, it is common for it to affect the same joints on different sides of the body.
How can physical therapy helpme stay active? Those suffering fromarthritic pains can greatly benefit fromphysical therapy. It is possible tomaintain an active lifestyle while living with arthritis, but youmay need some assistance. Your physical therapist will conduct a physical evaluation to determine what the best course of treatment will be for you. This may include weight management to help ease some stress on your joints, as well as posture improvement to relieve stiffness and prevent injury. Strength training is also a crucial aspect of PT treatments, in order to improve the overall strength and function of the affected joint(s). Your physical therapist will guide you through gentle exercises that become more intensive as you progress in your treatments, in order to help you achieve your highest levels of physical capability. Your physical therapist will also provide specific techniques for alleviating pain, which may include thermal therapies, manual therapy, or ultrasound. Physical therapy treatments are aimed at relieving pain and reducing the amount of stress and stiffness surrounding your joints. They are meant to help you achieve your physical goals, whether that means simply managing your pain or helping you get back to running, lifting, swimming, or any other physical hobby that is being limited by your condition. If you are experiencing arthritic symptoms and you are looking to find relief, contact our office today! Our dedicated physical therapists at Centra Rehabwill be happy to help you and get you back to living your active lifestyle.
Attention Pain Sufferers!
Do You Have Difficulty With Pain?
• Decrease your pain • Increase your strength • Increase your activity level We can help:
• Increase your flexibility • Improve your health • Get back to living
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ARE YOU AT RISK OF SUSTAINING A FALL-RELATED INJURY?
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9 5 7 3 2 1 Did you know that 1/3 of the population over 65 falls each year? Every 11 seconds, an older adult is rushed to the emergency room for a fall. Every 19 minutes, an older adult dies from a fall. According to the Centers for Disease Control (CDC), over 2.5 million adults were treated for nonfatal injuries in emergency departments in 2013. In older adults, falls are the leading cause of fatal and nonfatal injuries. Most people don’t think about keeping their balance in shape until it is too late and they suffer a harsh fall. If you have recently sustained a balance-related injury, it is important to seek the help of a physical therapist immediately, in order to avoid additional injuries in the future. It is important to note that you should also contact a physical therapist if you have any of the following symptoms: • Dizziness or vertigo (“spinning” sensations, even when remaining still). • Inability to focus or remain alert. • Double vision or tunnel vision. • Difficulty standing up from a seated position or standing for prolonged periods of time. Physical therapy for decreasing fall risk: Working with a physical therapist is one of the best ways to ensure a decreased risk of falling. At Centra Rehabilitation, your initial physical evaluation may consist of several parts to better determine what your most problematic factors are.Thesemay include vision tests, thinking tests, resting heart rate checks, active heart rate checks, and evaluations of your gait, balance, range of motion, and strength. Based on the results of this evaluation, your physical therapist will design a treatment plan around your specific needs. These plans are aimed first and foremost at reducing your risk of falling, but they will also aid you in improving balance, strength, flexibility, endurance, and overall movement. Some common forms of treatment include: • Pain management. Your physical therapist will want to make sure that your treatment is as comfortable as possible, so you will work together on relieving 5 8 2 9 4 7 8 9 8 6 5 9 n° 229777 - Level Medium 7 3 9 6 2 8 9 4 3 5 4 8 2 3 9 6 7 n° 228310 - Level Medium VISIT A CENTRA LOCATION NEAR YOU! 9 2 5 4 1 4 2 6 8
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3 5 9 2 pain first, before continuing into any other forms of physical activity that may bring you discomfort. •Walking andmoving programs. This part of your treatment plan is aimed at getting you back to your normal physical functionwhenwalking and/or moving. • Balance training. Your physical therapist will design a balance training plan for you as part of your treatment, and may ask you to perform certain balance- based activities, such as standing on one leg or holding your balance while performing a mentally-stimulating task. • Strength training. Your physical therapist will design a strength training plan for you, which will focus on specific muscle groups in need of improvement. • Endurance training. Your physical therapist will provide you with an aerobic exercise programandwill slowly add on time to those exercises as your endurance improves. • Vestibular therapy. Vestibular therapy, also referred to as vestibular rehabilitation, is conducted through a process of “adaptation and compensation.” This means that the vestibular system is actually being “reprogrammed” through both passive and active therapies to formconnections with the brain on adjusting imbalances and regaining stability. Are you ready to get back on your feet by improving your balance and decreasing your risk of sustaining a fall-related injury? Contact Centra Rehabilitation to schedule a consultation and get started today! 6 http://1sudoku.com n° 222047 - Level Medium 3 2 4 1 8 4 5 7 6 8 1 5 7 2 9 8 7 8 6 1 5 2 6 4 9 6 1 2 8 5 Sudoku Corner! http://1sudoku.com n° 26328 - Level Medium
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Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.
SCALENE STRETCH Place your hands overlapping on your breast bone. Next, tilt your head upwards and away from the affected side until a gentle stretch is felt along the front and side of your neck.
PRAYER STRETCH While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks.
Stretches Neck
Stretches Lower Back Pain
Exercisescopyrightof
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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Discover How To Live Pain-Free
At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to call Centra Rehabilitation 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
OUROUTCOMESSPEAKFORTHEMSELVES
We have excellent outcomes. We get patients more positive change in function with fewer visits than expected! We save patients time and money!
Effectiveness of Outcomes 11.7 National Benchmark 16.4 Centra
of national predicted effectiveness of outcomes (change in functional score)
140%
LESS EFFECTIVE
MORE EFFECTIVE
Efficiency of Care
of national predicted efficiency of care (number of patient visits)
11.4 National Benchmark 9.4 Centra
121%
LESS EFFICIENT
MORE EFFICIENT
98%
Not to mention, we rate in predicted patient satisfaction
Better outcomes + fewer visits = fewer healthcare dollars spent on your patient
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