Health & Wellness Newsletter by Blue Ridge Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
The Blue Ridge PT Inc. Team! DR. MASON HOWELL, PT, DPT
Dr. Howell is a lifelong East T e n n e s s e e resident, growing up in nearby
requisite courses and was accepted to the Doctor of Physical Therapy Program at ETSU. Prior to starting PT school in January of 2015 and during breaks in PT school, Mason rejoined Blue Ridge, this time working as a physical therapy tech. Mason recently graduated and was awarded a Doctorate of Physical Therapy from ETSU in December of 2017 and will be joining Blue Ridge Physical Therapy as a full-time licensed physical therapist. He has been trained in various hands-on techniques, and modalities as and very thankful to begin working in a career that allows him to use his passion for helping people and love of exercise to assist people of all ages to improve mobility, decrease pain and achieve the highest level of function for each individual person. Mason has 2 wonderful parents as well as 2 younger brothers. He is married to his best friend, Lindsay, and they currently reside here in Johnson City. In his spare time, he enjoys spending time with his wife, close friends and family, going to church and cheering on both ETSU and University of Tennessee Athletics Programs!
Erwin, TN. After graduating from Unicoi County High School and attending King University for 1 year, Mason transferred to East Tennessee State University to pursue a degree in Exercise Science. In addition to his academic studies, Mason was a member of the ETSU Baseball team for nearly 3 years while being a letter-winner and earning Conference All-Academic distinction in 2011. After ending his playing career in 2012, Mason became heavily involved in Fellowship of Christian Athletes (FCA), a campus ministry at ETSU called The Well, and traveled overseas to assist on a medical mission trip to Kenya. During this time, Mason also became introduced to Blue Ridge Physical Therapy, while completing a 240-hour internship under Dr. Kimberly Contryman, PT, DPT, NCS, OCS. Mason graduated Magna Cum Laude from East Tennessee State University with a B.S. in Exercise Science in May of 2013. Following graduation, he completed pre-
Health & Wellness The Newsletter About Your Health And Caring For Your Body
INSIDE: • Naturally Relieve Back Pain • FREE Back Pain Consultation • Relieve Back Pain In Minutes • Patient Success Spotlight STANDUP TOSCIATICA Prepare For The Spring Pain Free!
Misspelled Mania ENTER TO WIN Find the misspelled word in this newsletter and call (423) 262-0020 to be entered into our drawing for your chance to win! $10.00 GIFT CERTIFICATE
Do you experience pain in the buttock, leg, or even your foot? If so, you may be experiencing sciatica. Sciatica is a common form of back and leg pain that is often misunderstood by sufferers. People frequently have questions about what sciatica is, why it occurs and how to find relief from the intense pain it can cause from the low back down to the feet. If you are suffering from sciatica, it is important to find its root cause. Many people often think an x-ray or expensive MRI is first needed to figure out what is causing pain. Having a lot of tests doesn’t mean you will find its root cause. Recent studies show that nearly 1 million of MRIs done for sciatica fail to find a treatable cause. With a new imaging technique called magnetic resonance neurography, 69% of the patients were found to have a trapped sciatic nerve deep in the buttock by a muscle called the
piriformis. It is known that in about 25% of the general population, the sciatic nerve pierces through the piriformis muscle and can be susceptible to abnormal pressure and irritation. Why Does Sciatica Occur? If there are changes in posture, muscle strength or pelvic alignment, the nerve can be compressed which leads to the quite common low back and sciatic nerve pains. The sciatic nerve is the longest and largest nerve in your body. It even reaches down to the foot and therefore, can be irritated anywhere along its path. With sciatica, the consequent ache can be felt anywhere from the base of the spine, the buttocks or the back of the thigh and legs. Even tingling sensations in the toes can be attributed at times to the impingement of the sciatic nerve.
FOR STAR BUCKS CALL (423) 262-0020
Contest for past and present patients only. Please allow 60 days if you have won a prize for the Misspelled Mania.Thank you!
www.blueridgephysicaltherapy.com
NATURALLY RELIEVE BACK PAIN
Bad Habits Can Increase Your Pain Some seemingly harmless habits can also contribute to the irritation of the sciatic nerve. A frequent bad habit is crossing of the legs for extended periods, which puts pressure on the nerve. In addition, sitting for long periods is bad for your spine. It is possible for you to prevent or relieve sciatica simply by improving your posture. Physical Therapy Relieves Sciatica The specialists at Blue Ridge Physical Therapy play a crucial role in evaluating and treating sciatica, as well as other common back problems. Ourphysical therapistsaremedicalexpertswithyearsof training toevaluate your back problem, finding the root cause of your sciatica. An individualized treatment plan is created to guide you through the recovery process and maximize your success. Whencoming toBlueRidgePhysicalTherapy,ourfriendlyandknowledgeable therapists spend time with you. We train you on specific and easy exercises that will relieve the pain in your back and legs. In addition, our specialized hands-on therapy helps to gently loosen tight muscles and joints in your spine and legs. Your pain is quickly relieved and your flexibility restored, so you can feel like yourself again. Our cutting-edge treatments are doctor recommended and are specifically designed for you to reach your healthcare goals. Knowing all this should give you a headstart in warding off painful sciatica. After all, it may be as simple as learning to stand tall.
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
SINGLE KNEE TO CHEST STRETCH Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back presed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg. Stretches Lower Back www.simpleset.net
Think PT First
Why You Need To Come Back In For A Tune- Up: � Move without pain
� Sit for long periods comfortably
� Bend and move freely � Balance confidently and securely
� Walk for long distances � Live an active and healthy lifestyle
CALL TODAY! (423) 262-0020
Patient Success Spotlight FIRST CHAIR IN BAND Within days, I could feel a difference!
Jonah is a 12-year old at Liberty Bell Middle School. He is an honor roll student and loves math.
Jonah is in his 3rd year of bandandplays thebaritone. Jonah participates in tae kwon do at Olson’s Martial Arts and has earned his advanced green belt. He is active in Boy Scouts and enjoys reading, card tricks, and hanging out with his dogs (Snickers, Twix, and Tondo). Just recently, Jonah was selected as First Chair for 7th grade baritones in a regional honors band. Congratulations, Jonah!! Your hard work and dedication have paid off. We wish Jonah all the best of luck with his future endeavors.
“ Before Blue Ridge Physical Therapy, I had never had any experience with physical therapy, so I didn’t know what to expect. Dr. Contryman and her amazing staff immediately put me at ease. When I came in, I was six months post-partum and having pain in my thighs when I laid down or sat too long. Within days, I could feel a difference. At first, I was able to sit for longer periods without feeling pain and then it went away completely. I am so grateful for the Blue Ridge PhysicalTherapyTeam. I feel like they’ve given me back a part of myself I feared was lost forever. They are an amazing team and really feel like a small family willing to welcome and help everyone. ” – Sydney C.
www.blueridgephysicaltherapy.com
Attention Back Pain Sufferers! Do You Have Difficulty With Back Pain?
• Decrease your pain • Increase your strength • Increase your activity level We can help:
• Increase your flexibility • Improve your health • Get back to living
Mention or Bring in This Coupon Today For a FREE Back Pain Consultation
Call Today: (423) 262-0020
Offer valid for the first 25 people to schedule. Expires 03-27-18.
Benefits Of Getting Assistance For Shoveling Snow
1. Regular exercise. Migraine patients are at a slightly increasedriskofstroke,and lack of exercise is a risk factor for cardiovacular and cerebrovascular disease. Vigorous, regular exercise can help reduce these risks. 2. Adequate sleep. Getting enough sleep on a regular basis is part of the migraine hygiene you should practice to keep your headaches at ease. Sleep also includes darkness. Light is painful when you’re suffering from a minimal headache, a hangover, and especially a migraine. Its brightness can trigger an even greater head pain, so don’t be afraid to turn things down a bit. 3. Balanced diet. Eating regular meals, avoiding foods that trigger headaches, and staying hydrated will also help reduce the pain and frequency of your headaches. If you suffer from migraines on a regular basis, consider making one small switch to your diet: more nuts. Nuts can work as both a pain reliever and a preventative method to stave off future onsets. Many varieties of nuts contain an important “ingredient” called salicin. Salicin is a pain blocking agent that’s present in many of today’s medications. Though you may want to reach for an over the counter pain reliever when migraines strike, choose nuts—they offer the same important ingredients.
4. Work on improving your posture. Hold your shoulders back and your head level, parallel to the ground, instead of hunching forward. This technique helps improve headaches most frequent during work.
Eating Right Never Tasted So Good!
Turkey Meatballs
Ingredients • 1 lb ground turkey • 1 large egg beaten • 1/4 cup shaved parmesan • 1 tsp garlic powder
• 1 tsp onion powder • 1 tsp basil • 1 tsp salt
• 1/2 tsp ground black pepper • 1 (24 oz) jar red pasta sauce • 1/2 lb whole grain spaghetti
Directions Preheat broiler on high for 5 minutes. Combine all meatball ingredients in large bowl. Use your hands to mix the ingredients. Use a 1.5 tablespoon cookie scoop to scoop 18 meatballs onto a rimmed cookie sheet. Broil on top rack for 5 minutes. In a large skillet, bring pasta sauce to a low simmer. Add in cooked meatballs and simmer together for 5-10 minutes or until meatballs are completely cooked through. Serve with your choice of pasta, fresh basil, more parmesan and enjoy!
www.blu eridgephysicaltherapy.com
Need A Positive Distraction From Stressful Days? HEALTH BENEFITS OF PET OWNERSHIP
For some people, the idea of welcoming a dog or cat into their home seems like an influx of responsibility and obligation they would rather avoid. But for devoted pet owners, their furry friends are beloved members of the family with whom they share a mutually beneficial relationship. Whichever camp you fall into, it can’t hurt to brush up on the many benefits of owning a pet. If you’re reluctant to take the plunge, these facts may convince you. And if you’re a longtime pet parent, they’ll serve as a welcome reminder as to how your little fur ball has improved your life. From the emotional and social impact of their presence to the physical and mental benefits, having Fido the dog or Garfield the cat around the house might just be the boost you didn’t even know you needed. Fitness. Pets need regular activity and, if a dog becomes your pet of choice, you’ll also be signing up for brisk daily walks to help your furry friend keep in shape. In turn, you’ll also feel the benefit of regular, low-impact exercise. According to a recent survey, 36 per cent of pet owners said that having a pet has helped them lose weight. Who needs a personal trainer? Social. Believe it or not, having an animal can even have an im- pact on your social life… in a good way. Walking the dog around the local park or taking it to obedience lessons are just two set- tings where you’ll have the opportunity to meet new faces and interact with people you might not otherwise have come into con- tact with. And don’t be surprised if you’re stopped by strangers in the street who are eager to pat your furry friend and find out more about her. Childhood learning and responsibility. Having a pet in the home is a great way for children to learn valuable life lessons in a fun, rewarding way. From the daily responsibility of feeding, exercis- ing and caring for the animal to understanding more about illness and loss, it can equip your children (or grandchildren) with the emotions to cope better with important life events as they grow up. Companionship. The sheer presence of a pet in the home can boost your mood, especially after a hectic day at the office or even following a difficult conversation. The stresses of life can
melt away as soon as you walk through the front door and see your beloved pet, desperate for your affection. Said animal will also be your go-to companion of choice to watch a movie with or cuddle up to read a book with on a cold winter’s day. What’s better than a furry hot water bottle who listens to every word you say and doesn’t answer back? Mental health. Not only do pets provide companionship and help improve your physical health, they can also provide therapeutic and emotional benefits. According to Ingrid Collins, a consultant psychologist at the London Medical Centre, “A pet is better than Prozac. Animals have a completely different agenda to humans, and bring things back to basics. They want comfort, feeding and love. In return, they give huge affection.”
3915 Bristol Highway, Suite 301 Johnson City, TN 37601-1403 Phone: (423) 262-0020 Fax: (423) 262-0057
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6www.blueridgephysicaltherapy.com
Made with FlippingBook - Online catalogs