N E W S L E T T E R
EXERCISE AWAY YOUR ACHES & PAINS
Everyone develops aches and pains from time to time. After a long day out in the sun, or after an afternoon of trying to keep up with household chores, sometimes the tasks that we expect of our bodies can
get the best of us. (Continued inside)
N E W S L E T T E R
EXERCISE AWAY YOUR ACHES & PAINS (Continued from outside)
pain develops. After that, consider soaking in hotwater, suchas taking awarm bath, to further soothe your muscles. 2. Don’t underestimate the power of resting! Your body relies on sleep just as much as your brain. You need to get plenty of sleep to keep your stress level at a minimum—and that includes your physical stress level. Aim to sleep between 7-9 hours every night.The more activity you engage in, the more sleep you will need to rejuvenate. 3. Keep your body in good shape with regular exercise. It may seem counter intuitive to cut down on pain by moving more, but exercise is a really good way to reduce aches and pains. When you exercise every day, you are able to train your muscles for more movement, and thereby reduce aches and pains. 4. Reach out to a professional for support when aches and pains start to grow severe or chronic. Keeping active, staying rested, and being smart with hot and cold therapy create a trifecta for healthy management of aches and pains, but they aren’t going to solve the bigger problems. Physical therapy is the best way to reduce aches and pains because it takes into account a combination of active and passive strategies to help tackle the cause of your pain.
Whether it is a lingering ache in your back, feet that feel swollen and tired after a long day in your shoes, or a crick in your neck that just won’t go away, dealing with aches and pains can really take a toll on your overall feeling of wellbeing. If you stopped and asked around, you’d be amazed to see how many people are struggling with aches and pains, just like you. What may surprise you even more is howmany people are coping with those pains without doing anything productive about it. How to Deal with Aches and Pains Pain medications can reduce the severity of aches and pains for a little while, but they don’t do anything to resolve the issue. There are things thatyoucandoathome thatcanalleviate your aches and pains, helping to reduce the severity of your discomfort while also reducing the likelihood that the pain will return. Don’t just complain about those aches and pains. Start doing something about them. Here is a quick rundown of things that you can do at home that can reduce your daily pain: 1. Use hot and cold therapy appropriately to reduce inflammation. After a good workout or a day of doing chores out in the yard, your muscles will likely feel sore. Apply ice directly to the area that hurts on and off for 20 minutes at a time during the first 24-72 hours after the
INSIDE: • How Physical Therapy Can Help Relieve Your Pain • FREE Helping You Help Yourself Workshop: Daily Tasks Done Right • Healthy Recipe • Patient Success Spotlight • Exercise Essentials
There are a lot of different reasons as to why you may start feeling aches and pains. Muscle pain will occur whenever your muscles start to grow. To build more muscle mass, your muscles have to stretch, and lactic acid can pour into the lining of your muscles to cause a burning sensation. More movement will push that acid out, helping you to experience relief, and in time your muscles will develop increased elasticity, and the burning won’t be so severe. Build-up of tension from stress or overuse, and muscle pain from poor posture can also contribute to regular pain. A physical therapist can take a comprehensive assessment to help determine what may be the primary cause behind your aches and pains. Working with a physical therapist can help you develop a new approach to managing your aches and pains. Your physical therapy program will likely take into account strategies like hydrotherapy, deep tissue massage, guided stretching and targeted movements to help you experience ongoing relief from regular discomfort. HOW PHYSICAL THERAPY CAN HELP RELIEVE YOUR PAIN FREE WORKSHOP DAILY TASKS DONE RIGHT Helping You Help Yourself Workshop Tuesday, September 24th | 6:30PM @ Our South Clinic, 2117 SW 37th Street Join us for a FREE Workshop to learn: • How you can properly lift objects without injury. • Proper posture and ergonomic tips that can prevent pain. • Tips & tricks to maximize your movement abilities & live a pain free life. Please call our South Clinic (SW 37th Street) at (785) 266-5850 to register today! Give Rebound PhysicalTherapy a call at (785) 271-5533 (Hillsdale) or (785) 266-5850 (South Clinic). We can help you say goodbye to your aches and pains, today!
INGREDIENTS • 2 tablespoons extra-virgin olive oil • 1 tablespoon sherry vinegar • 1 teaspoon orange zest • ½ teaspoon salt • ½ teaspoon honey • ½ teaspoon ancho chile powder • 1 large English cucumber, chopped • 1 cup cherry tomatoes, halved • 1 ripe avocado, pitted and chopped HEALTHY RECIPE Cucumber, Tomato, & Avocado Salad INSTRUCTIONS Whisk oil, vinegar, orange zest, salt, honey and chile powder in a large bowl. Add cucumber; toss gently. Cover and let marinate for 15 minutes. Fold in tomatoes. Gently fold in avocado. Serve immediately.
CALL US TODAY IF YOU ARE EXPERIENCING ACHES & PAINS
Patient Success Spotlight
Exercise Essentials Try this simple exercise to keep you strong.
Bridge Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your finger tips. Keep your arms resting at your sides with palms up. Inhale and lift your hips, pulling your belly button inwards and squeezing your glutes. Keep your chest open, breathe deeply, and relax. Hold for 30 seconds, then slowly lower yourself back down to the floor.
Before I started, I had to take pain medication to get relief, and now it's rare that I take it." "I really feel like I made improvement in strengthening the core muscles in my back. It reduced the pain I was experiencing in my right upper leg and lower right leg when I first started this program. Before I started, I had to take pain medication to get relief, and now it's rare that I take it. I especially liked the water exercises - no pain as I did them. The land exercises were more of a workout but will be helpful to work on at home to help me continue to strengthen those core muscles.Thank you, Jessie, Rose and Allison who were so kind to work with me!" – L.
Discover How To Live Pain-Free!
At Rebound Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring, health experts during focused and individualized sessions.
FREE PT SCREENING!
1. CALL AND TALK TO YOUR THERAPIST
2. DISCOVER WHY YOUR PAIN HAS COME BACK
CALL US TODAY! WE OFFER 2 CONVENIENT LOCATIONS
3. GET YOUR CUSTOM RECOVERY PROGRAM
T: (785) 271-5533 Rebound Main Clinic
T: (785) 266-5850 Rebound South Clinic
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