ReQuest: How Strong Shoulders Relieve Headaches

GETTING TO KNOW THE TEAM MARKUS CUEVAS, PTA, BS NEWSLETTER Health & Wellness Newsletter Live Life Pain-free

Markus attained his first degree in Hospitality Management and worked in Finance for several years. After a sports-related injury, he began his fitness journey. As he worked with a Physical Therapist for the first time, he was amazed at the profession, the recovery he made, the attentiveness of his PT, and how it improved his quality of life. Thus, Markus decided to move to Gainesville and go back to school in pursuit of a career in Physical Therapy. Passions: You won’t likely findMarkus sitting around. He has quite a few passions, including anything outdoors, hiking, biking, boarding, playing ultimate frisbee or tennis, doing yoga, and competing in triathlons. He enjoys training regularly in weightlifting and CrossFit. Youmight even find himpaddle boarding with his dog on the Santa Fe river, riding his one wheel, or hanging out with his dog at Depot Park. Fun Facts: He likes to push himself and stay fit by doing different Ironman challenges! In 2016, he competed in the Great FloridaTriathlon (Full ironman distance) in Clermont, FL. He trained for two years, progressing in distance fromSprint, Olympic, and Half Ironman distances. Since then, he has participated in Sprint and Olympic distance races to maintain his fitness.

Post-Race Words of Wisdom: “12,000 calories burned and 140.6 miles later, I’ve completedmy first Ultra/IRONMAN distance (Swim 2.4 miles, Bike 112 miles, Run 26.2 miles) at the Great Floridian Triathlon. For me, this required 40% physical strength and endurance, 30%mental stamina, and 30% nutrition. So many thoughts flow through you while doing a race of this length. The motivation to keep moving often comes from the people or things that havemoved us all along.” - Markus


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Health & Wellness Newsletter


DISCOVER HOWSTRONG SHOULDERS RELIEVE HEADACHES INSIDE: • How Can Physical Therapy Help Relieve My Cluster Headaches? • Exercise Essentials • Patient Success Spotlight • Healthy Recipe

• Improve Your Health By Adopting an Alkaline Diet!

Whether you have a headache 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:

Any type of pain that occurs within the head can be referred to as a “headache.” Most headaches will resolve on their own without medical intervention; however, severe or recurrent headaches that interfere with one’s quality of life shouldmost certainly be evaluated further. The challenge lies in identifying which type of headache you’re experiencing and then devising a treatment plan accordingly. Cluster headaches are a specific type of chronic headache. Also known as Horton’s syndrome, cluster headaches are short-lived but painful headaches that occur every day for weeks or even months at a time. They occur in patterns or “clusters,” and they may even happen at the same time every year, such as in the spring or fall. Most cluster attacks occur at night; however, it is possible for them to occur at any point during the day, sometimes multiple times throughout the day. The pain you feel from cluster headaches is defined as chronic, due to the nature of the ongoing clusters. If you are suffering from chronic headaches, it is important to realize that you are not alone. In fact, according to the International Headache Society, headaches are the thirdmost common pain complaint across the world. If you’ve been living with nagging headaches that seem to come and go at different times, you may be experiencing cluster headaches. Contact ReQuest Physical Therapy today to schedule a consultation with one of our experienced physical therapists and figure out exactly what type of headache is plaguing you.

• GAINESVILLE: (352) 373-2116 • TIOGA CENTER: (352) 692-2131

What causes a cluster headache? While some headaches have specific triggers, such as hormonal changes, stress, or tension, cluster headaches typically do not. While the exact cause of cluster headaches is unknown, many medical professionals believe that they are associated with the hypothalamus. Some factors that may put you at a higher risk for developing cluster headaches include: • Age. Most people who develop cluster headaches are between 20-50 years old. • Sex. Males are more likely to develop cluster headaches than females. • Smoking. A large number of people who experience cluster headaches are smokers. • Alcohol. Alcohol use can aggravate or even trigger a cluster attack. • Family history. Those who have family members with cluster headaches are more likely to develop them themselves.

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Physical therapy isn’t normally someone’s first thought when they have a headache - most of the time, the common reaction is to take some form of pain-relieving medication. This may help to relieve pain in the short-term, but if you are constantly suffering from headaches, pain relief drugs will not provide you with the same long-term effects that physical therapy will. Some common physical therapy treatments for headache relief includes: • Trigger point therapy

• Heat or ice compressions • Soft tissue mobilization • Muscular releases • Muscle energy techniques • Body mobilization • Cervical traction • McKenzie-based therapies • Strengthening • Stretching

Since there are some environmental factors associated with cluster headaches, your physical therapist may also suggest lifestyle changes to help prevent the headaches from occurring. This may include increasing exercise or cutting out alcohol and/or cigarettes. Your physical therapist can also provide you with stress relief exercises to try and avoid stressful situations that may cause your cluster headaches, or the adoption of additional healthy lifestyle choices, such as maintaining a consistent sleep schedule or implementing a more nutritious diet. Contact ReQuest Physical Therapy today: We can help get to the root of your problem and figure out what factors are causing your cluster headaches so we can treat them accordingly. If you have been dealing with persistent,

ongoing headaches that you believe may be cluster headaches, don’t hesitate to contact our office today. We will help you figure out the cause of your headaches and provide an effective, safe, and natural treatment plan for eliminating them!

Call us today to schedule an appointment!


INGREDIENTS • 1 grapefruit, peeled • 1-2 oranges, peeled • 1/2 C pomegranate arils

• 3-4 large mint leaves, minced • 1/4 C chopped pecans • 1/4 C pumpkin seeds • cinnamon or allspice to taste

DIRECTIONS Divide grapefruit and oranges into sections. Gently remove the bitter white pith and partitions that divide the sections. Toss out any seeds. Cut sections in half or thirds. Place fruit and mint leaves into a medium bowl. Stir. Add pecans and pumpkin seeds. Top with spices. Enjoy! This is one of the many complementary recipes shared in our healthy lifestyle program, Physicians’ Choice for Weight Loss.

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

Terrific at deep tissue massages to relieve pain! “Dan Landis gives the most patient sensitive massage I have ever had, and I have had many. He knows the body well enough that he can go right to the place you are hurting once you describe the symptoms. He is terrific at deep tissue massages to relieve pain. Dan minimizes the ‘day after’ pain by the way he executes his work. I won’t go anywhere else.” - B.C.



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 02-28-20


Have you heard of the Alkaline Diet? If not, it is basically the practice of replacing acidic foods with alkaline foods. So, what’s the difference between these foods? Acidic foods include red meat, poultry, fish, dairy, eggs, grains, and alcohol. Conversely, alkaline foods include fruits, nuts, legumes, and vegetables. Achieving an alkaline diet is as easy as substituting the acidic foods that many of us consume in our daily lives with alkaline foods. You may be wondering, “What are the benefits of adopting an alkaline diet? What exactly will this diet do for me?” These are fair questions. It isn’t easy to cut out popular parts of your current diet without good reason. 1. The Alkaline Diet helps maintain basic pH levels in your body. When pH levels are acidic, it is easier for your body to develop harmful

ailments. By keeping pH levels basic (increasing their alkalinity), this diet is able to protect against such ailments. 2. The Alkaline Diet can improve your metabolism. Acidic foods are more difficult for your body to break down than alkaline foods. By consuming foods that are more easily digested, you can greatly improve your metabolism and burn carbs faster. 3. The Alkaline Diet is healthier! Simply put, the Alkaline Diet is a great way to promote healthier lifestyle choices. It encourages an increased consumption of fruits, vegetables, and other plant-based foods, while restricting processed foods, junk foods, and alcohol. If you are looking for a simple way to increase your health, the Alkaline Diet can greatly benefit you! Are you looking for more ways to improve your health? Contact ReQuest Physical Therapy today!

Exercise Essentials Try these exercise 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.

SCAPULAR ADDUCTION/CHEST RAISE Lift chest bone up and out, let shoulders fall down and back gently. Be careful not to arch your back. Hold for 10 seconds 10 times, repeat 3-4 times throughout the day.

Strengthens Shoulders

Exercises copyright of

PRONE THORACIC EXTENSION Squeeze shoulder blades together and lift head and shoulders off table. Repeat 10 times

Loosens Muscles

Always consult your physical therapist or physician before starting exercises you are unsure of doing.


• 25 minute sessions are $35 • 55 minute sessions are $70

In order to purchase, please call a clinic nearest you or stop in!

Gainesville: (352) 373 2116 Tioga Center: (352) 692 2131

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