S I MP L E T I P S F O R A C H E R E L I E F
• Sleep! - This is probably the easiest step you can take to relieve common aches. Your body chemistry is delicate, and not getting enough sleep can affect that. This prevents your muscles and tissues from functioning as they normally would, resulting in stiffness, soreness, or achiness. • Stay hydrated - Drinking water is an important part of living a healthy, pain-free life. When you are dehydrated, your tissues become drier, which slows down normal chemical processes in your body. Your body is 70% water and yourmuscles are 80%water.When youdon’t drink enoughwater, your body can become achy due to dryness. In order to stay hydrated, you should drink 1/2 your body weight in ounces every day. • Maintain a healthy diet of fruits and vegetables - Fruits and vegetables with bright colors often have a higher concentration of antioxidants and vitamins. By keeping these a consistent part of your diet, you can better assist your body in both repairing itself from pain or injury, as well as providingapreventative. Fruitsand vegetableshelp your body inmaintaining its normal functions. • Exercise regularly - Exercise allows your body to efficiently pump blood around your body. When you exercise on a consistent basis, muscles and joints remain warm, lowering the possibility of thembecoming tight. • Keep a good posture - Slouching causes stress on the shoulders and neck, which can cause pain or achiness. If you sit at a desk or computer, it is important to get up every 30minutes for a fewseconds to stretch. Moving around or simply standing up after a while is a great way to maintain a good posture, even if you don’t have a very active day. • Get a physical therapy consultation - If your aches andpains are persistent and aren’t going away despite your best efforts, itmay be time to consult a physical therapist. They will help you determine the best course of action for your specific needs.
How physical therapy will help: A consultation with a physical therapist will allow you to address the issues that you’re facing. It is always better to figure out the cause of your pain early on, rather than waiting until it gets worse. The earlier you make an appointment, the easier the treatment will be. Your physical therapist will give you a muscle and joint evaluation to discover problem areas and determine exactly what may be causing your aches and pains. From there, theywill create a personalized treatment plan for you that will helpalleviate your aches. They are dedicated to your progress and genuinely want to see you feel better - so why wait? Say goodbye to your daily aches and pains with physical therapy today!
Are you suffering fromdaily aches and pains? Call your physical therapist at Sports & Ortho PT to schedule your appointment and start your pain-free life today!
H E A LT H Y R E C I P E Quinoa Stuffed Peppers
PAT I E N T S U C C E S S S P O T L I G H T Starting therapy I wasn’t able to extend my left arm straight or reachmy left armbehindmy back. Had left elbow and shoulder surgery. Now I have full range of motion thanks to Travis, Christy, Dana, CJ, Pam, Lauren and Tim. Staff was excellent, and I can see why medical recommended this ortho office. Very knowledgeable. Back to normal. Thank you to everyone who helped.” - R.R.
INGREDIENTS • 6 medium red pepper • 1 tbsp extra-virgin olive oil • 1 large yellow onion, chopped • 1 tbsp minced garlic • 1 tsp ground cumin • ¾ tsp chili powder • 2 tsp minced chipotle chiles
• 1 Tbsp. adobo sauce from chile can • 2 c cooked tri-color quinoa • 15 oz can black beans, rinsed • 14.5 oz can diced tomatoes • 1 c frozen corn • ¼ tsp salt • 1 ½ c shredded pepper Jack cheese
DIRECTIONS Preheat oven to 375 degrees F. Cut off stem end of each bell pepper. Chop the pepper tops to yield 1 c. Remove and discard seeds and membranes from peppers. Bring about 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add the peppers; cover and steam until starting to soften, about 3 minutes. Remove the peppers and set aside. Heat oil in a large skillet over medium heat. Add onion and the chopped pepper tops; cook, stirring occasionally, until the onion is translucent, about 5minutes. Stir in garlic, cumin, chili powder, chipotlesandadobo; cook, stirringconstantly, until fragrant, about 1minute. Remove from heat and add quinoa, black beans, tomatoes, corn and salt; fold until well combined. Stand the peppers upright in an 11-by-7-inch baking dish. (Trim the bottoms, if necessary, to keep the peppers upright.) Spoon about 1 c quinoamixture into each pepper, packing it in tightly. Cover the stuffedpepperswith foil. Bake the peppers until warmed through, about 10 minutes. Remove the foil andsprinkle thepeppers evenlywithcheese. Bake, uncovered, until the cheese melts and browns slightly, 5 to 8 minutes. Let rest for 5 minutes before serving. Source: http://www.eatingwell.com/recipe/280737/vegetarian-quinoa-stuffed-peppers/
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