Health & Wellness Newsletter by Performance Therapy Institute
BENEFITS OF MANUAL THERAPY NEWSLETTER Health & Wellness Newsletter December, 2019 If you are experiencing increased pain and stiffening in any of your joints and muscles, manual therapy is often helpful. Patients seek out this type of physical therapy for a variety of mobility issues.
What kinds of manual therapy exist? Manual therapy is the hands-on component of physical therapy, but there are several different sub-categories within the practice of manual therapy. Each has its own benefits, depending on what the underlying problem is. Among the most widely used are: Soft Tissue Mobilization. Standing near a pool wall for support, if necessary, take an oversized lunge step in a forward direction. Do not let the forward knee advance past the toes. Return to the starting position and repeat with the other leg. For a side lunge, face the pool wall and take an oversized step to the side. Keep toes facing forward. Repeat on the other side. Try 3 sets of 10 lunge steps. For variation, lunge walk in a forward or sideways direction instead of staying in place. Joint Mobilization. Stand on one leg while raising the other knee to hip level. Place a pool noodle under the raised leg, so the noodle forms a “U” with your foot in the center of the U. Hold as long as you can up to 30 seconds and switch legs. Try 1-2 sets of 5 on each leg. NeuromuscularTechniques.Take sideways steps with your body and toes facing the wall. Take 10-20 steps
in 1 direction and then return. Repeat twice in each direction. Where can I get manual therapy for my pain and stiffness? Our expert physical therapists are highly qualified to practice manual therapy. With years of specialized training, we provide gentle, hands-on therapies that address a broad range of muscle and joint conditions and injuries. This includes soft tissue mobilization, joint mobilization, and neuromuscular techniques to help you feel better. Call us today at Franklin and Nashville, TN Clinics to schedule an appointment!
OUR PROGRAMS & SERVICES
• Concussion Therapy • Cupping • Dry Needling • Electrical Stimulation • Ergonomics
• Fall Prevention • IASTM • Injury Prevention • Joint Mobilization • And Many More!
www.performnashville.com
December, 2019
ENJOY THE HOLIDAYSWITHOUT BACK PAIN NEWSLETTER Health & Wellness Newsletter
INSIDE: • Is My Neck Causing My Back Pain? • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe
Whether you have pain or have been suffering for a long time, seeing a physical therapist at Performance Therapy Institute can help you return to a more active and pain-free life. Give us a call today:
• FRANKLIN (615) 465-6810 • NASHVILLE (615) 375-9091
Yourspine isacomplexpartofyourbody– it requiresproperposture,flexibility,coordination, and strength, in order to do its job correctly. When one of these elements is altered, your spinecanemitpainful responses thatcansettle inothernearbypartsof thebody.According to the National Institute of Health, approximately 80% of adults will experience lower back painatsomepoint in their lives.Backpain isactually themostcommonly reported location of pain across the globe. But how often is the source actually another part of your body? Pain is usually connected: Your spine is a lengthy structure, and pain can travel along it. Let’s say you areprone toneckpain – perhaps you haveaslouched posture from sitting at adeskalldayand thepressure radiates inyourshoulders.Or,maybeyou’vehadaprevious injury,suchaswhiplash, thatstillelicitspainfulstingseverynowand then.Now, let’ssayyou begin feeling pain in your lower back in addition to your neck pain. Why does this happen? Basically, the pains are connected to each other. Your head weighs about 10-12 pounds, which is roughly the weight of a bowling ball. When you slouch, or compensate pain by realigningyourbody,yourbackmuscleshave toworkextrahard tokeepyou from toppling forward. Have you ever been so tired that your head begins to bob and it jolts you awake? That’sbecauseyourhead isheavy!Theweight from themotionwakesyoubackupbecause your body isn’t used to carrying it in that way.This is also why pain in your lower back may occur as a result. Your back muscles are working in overdrive and may be constricting to
try and hold you up. If you notice neck and back pain at the same time as oneanother, trysittingupstraighter– itshouldhelpeasesomeof thestress! Is your neck the culprit? The most common combination of pain is in the neck and the back. If you are experiencing both, it is most likely stemming from the neck. We don’t typically think about it, but we use our necks for a lot of our daily activities. Even simple things, such as turning to grab something out of thecupboard or looking over your shoulder when backing outofadriveway,usea lotofneckmuscles.Whenyoudosimple taskssuch as these, do you find yourself turning your entire body, as opposed to just your head? If so, you could experience back pain along with your neck pain. When you have limited motion in your neck, your body compensates by twisting more than it usually would, thus over-rotating your lower back. This could cause a source of pain or general discomfort in the area, due to abnormal overuse. If you are experiencing neck pain, back pain, or a combination of both, our physical therapists would be more than happy to meet with you for a consultation to discuss how they can help. Call us today to talk to an expert about how we can relieve your aches and pains!
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IS MY NECK CAUSING MY BACK PAIN?
It can sometimes to be difficult to determine if your back pain is rooted in your neck. This simple, at-home test can assist you in figuring it out: 1. Stand straight in front of another person.They will be your eyes regarding the movements you make. 2. Once they are watching you, turn your head as far as you comfortably can to the left. Repeat the same motion to the right. Have them take note of how far you are able to go. 3. Now, sit down in front of the same person. Repeat the same turning motions from a chair or couch. Again, have them take note of how far you are able to comfortably turn your head. 4. Ask if there were any differences in the turning movement. Did one side seem to turn further than the other? Was there a difference in standing vs. sitting? This test is helpful in finding out if your neck is causing (or is at risk of causing) pain in your lower back. If your movement is limited, especially sitting down, it means that the muscles in your back or upper back are tight. These constricted motions can cause pain in the lower back. How can physical therapy help me? Physical therapy is the leading recommendation for back pain. Physical therapists are trained to evaluate muscle and joint movement, and they can easily assist you in finding the root of your problem. They will thoroughly evaluate you to figure out why you are experiencing pain, determining the source and treating all affected areas. After your initial consultation, they will create a specialized treatment plan for you, based on their diagnosis of your specific needs. A physical therapist’s end goal is the same as yours – to get you feeling better, healthier, and more comfortable! If you are experiencing lower back pain and think
it may be caused by an issue occurring in your neck, give us a call today. We’ll get you moving comfortably again in no time.
Source: https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/ Low-Back-Pain-Fact-Sheet
Call us today to schedule an appointment!
HEALTHY RECIPE
SLOW COOKER PUMPKIN PIE OATMEAL INGREDIENTS • cooking spray, butter or coconut oil • 1 cup steel-cut oats • 2½ cups water • 1½ cups unsweetened almond milk • 1 cup pumpkin • 3 tbsp maple syrup • 1 tsp vanilla • 1 tsp pumpkin pie spice • 1/2 tsp cinnamon • ¼ tsp salt DIRECTIONS Coat your slow cooker with cooking spray, butter or coconut oil. Add all the ingredients into slow cooker and mix well. Cook on low for 6-8 hours. If you have a programmable slow cooker, set it to cook on low for 7 hours and then switch to warm. In the morning, give the oats a good stir as the oats will settle to the bottom. Portion into a bowl to serve and top with pecans, maple syrup and almond milk.
Source:https://www.eatingbirdfood.com/slow-cooker-pumpkin-pie-oatmeal
CALL TODAY AT FRANKLIN: (615) 465-6810 ORNASHVILLE: ( 615) 375-9091!
Patient Success Spotlight
HAVE YOU MET YOUR ANNUAL INSURANCE DEDUCTIBLE?
An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses.This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2020. Contact us today to schedule your appointment.
“I’m finally getting some relief!” “WOW! I’m so happy I found Josh! I’m finally getting some relief for a car crash back in May! A Google search on soft tissue damage and myofascial lead me to Performance.” - Dawn K
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Happy Holidays from Performance Therapy Institute!
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
Stretches Back
www.simpleset.net
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.
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FREE LASER THERAPY SCREEN PRESENT & PAST PATIENTS OF PERFORMANCE THERAPY INSTITUTE
FREE LASER THERAPY SCREENING
To THANK YOU for choosing our physical therapy practice, we are offering a free laser therapy screen! Limited to the first 25 patients to call. SCHEDULE YOUR FREE SCREEN BY CALLING FRANKLIN: (615) 465-6810 NASHVILLE: (615) 375-9091 EXPIRES 12-28-19
that you don’t know a lot about. However, at PerformanceTherapy Institute we are here to put your mind at ease by letting you know that laser therapy does NOT hurt and it IS completely safe! Here are some helpful facts about laser therapy to ease any hesitations regarding it: • Medical lasers are approved by the FDA and they adhere to strict ISO standards. • Laser treatments are administered directly to the skin, in order to avoid contact with eyes. • There are a large variety of conditions that laser therapy can treat, including neckpain,shoulderpain,backpainandsciatica,arthritis,bursitis,disc injuries, TMJ, sports injuries, plantar fasciitis, carpal tunnel syndrome, migraines, soft tissue damage, and MORE. • Laser therapy has even earned a reputation as being one of the safest, non- invasive treatment options on the market! Despite some misinformed skepticisms, laser treatments are entirely pain- free. In fact, many patients experience little to no sensation at all when receiving laser therapy treatments,dependingon the typeof laser that isbeing administered. Schedule your consultation today: At Performance Therapy Institute, we design each treatment plan specifically toward your needs. Targeted treatments will be prescribed for treating your condition and bringing you to your optimum levels of physical function. If you have been suffering from acute or chronic pain, and you think you could benefit from either cupping or laser therapy treatments, don’t hesitate to contact PerformanceTherapy Institute to schedule your consultation today!
If you are looking for a non-invasive, safe, and effective way to relieve your pain and recover from a condition, you may be an ideal candidate for cupping or laser therapy. These are two methods that receive a lot of confusion and hesitation, but we are here to explain the many benefits of both of them. If you have been searching for relief and recovery options, contact Performance Therapy Institute today. We’ll help you schedule a consultation so you can discuss how our cupping or laser therapy services may benefit you! Everything you need to know about cupping: Cupping is used for many reasons, including relieving pain, promoting relaxation, enhancing blood flow, and easing inflammation. Cupping can sometimes be described as a “tissue distraction release” technique.During thecuppingprocess, thecupsareglided across different areas of the body in order to lift and separate tissue. This works to enhance the release of the interfaces between the neural tissues, fascia, skin, ligaments, muscles, and tendons. It relaxes muscles, releases trigger points, improves lymphatic flow, increases local circulation, and releases scar tissue adhesion. Evidence supports cupping as an effective treatment method for several conditions, such as chronic neck pain, low back pain, and fibromyalgia. While there are some apprehensions toward cupping, there is a real science behind it.The suction within the cups is created with negative pressure, which helps to increasehydrationandbloodflow tobody tissues,easeupadhesions, and eliminate excess fluids. It is a versatile treatment that can be modified for the necessary treatment of your condition, whether you are in need of deep tissue massage or lymphatic drainage. Everything you need to know about laser therapy: It is normal to be a bit apprehensive about a new course of treatment, especially if it is something
FRANKLIN 615 Bakers Bridge Ave., Suite 110 Franklin, TN 37067 P : (615) 465-6810 |F : (615) 465-6817
NASHVILLE 1912 Charlotte Ave. Nashville, TN 37203 P : ( 615) 375-9091 | F : ( 615) 375-9092
CALL AN OFFICE NEAR YOU TO RSVP!
TREATMENT OF THE INJURED WORKER GETTING YOU BACK ON THE JOB!
strains on the body. Those with physically demanding jobs may also experience chronic pain that can be relieved through physical therapy treatments. How will physical therapy benefit me? Rehab for work injuries is the best option whenseeking fast recoveryandoptimal results.AtPerformanceTherapy Institute, we will create a personalized treatment plan for you, based on the specific needs of your condition. We will also provide “work conditioning” to train your body to perform in the correct ways while you’re on the job. For example, if continuous poor posture is the culprit for the lower back pain you’re experiencing, we will help you improve your posture through core strengthening exercises and stretches. We will also help you implement helpful techniques into your daily work habits to prevent your risk of further injuries, such as: • Keeping a healthy weight. • Breaking up your repetitive tasks. • Scheduling at least 30 minutes of physical activity into your day. • Practicing correct lifting techniques (with your legs, not your back!) • Maintaining proper posture throughout the day. • Listening to your body - take a break if you are painful and seek the help of your physical therapist if it persists. Our goal is to help our patients regain their peak levels of physical function, while simultaneously reducing their risk of future problems. If you are suffering from a work injury, contact our office to schedule an appointment with one of our highly trained physical therapists. We will help you recover and get back to work as quickly as possible! Sources: https://www.moveforwardpt.com/patientresources/videolibrary/detail/workplace- repetitive-stress-injury https://mayoclinichealthsystem.org/hometown-health/speaking-of-health/avoiding-and- recovering-from-work-related-injuries
According to the Bureau of Labor Statistics, work-related injuries account for over 1.1 million missed days of work. Unplanned days off can be monetarily detrimental, especially if you have a lengthy recovery period ahead of you and physically cannot return. A physical therapist will work with your place of employment to ensure that worker’s compensation will cover your services. We offer specialized rehab for work injuries that will enhance healing and reduce your risk of future injury. For more information, call our office to schedule a consultation today! Do I have a work injury? A work injury can be defined as anything that causes you pain or illness in your work environment. While this can sometimes be an obvious injury, such as a harsh fall off a ladder or an automobile accident while in a company vehicle, work injuries can also be more subtle. Sometimes, people may develop injuries without even realizing they are due to their occupation. Repetitive stress injuries are common in office-related environments, typically due to improper posture throughout the workday. If you slouch at your computer for prolonged periods of time or tilt your head down to look at a keyboard or important files, you may experience back, neck, or shoulder pain. With time, your spine may even become affected - our spines all have a natural “S” curve but with continued poor posture in the workplace, it can turn into more of a “C” curve. Tendinitis and carpal tunnel syndrome are also common work-related injuries due to repetitive stress on certain body parts. Tendinitis occurs when the tendons become inflamed by overuse. Carpal tunnel syndrome occurs when the median nerve in the wrist becomes pinched, typically affecting assembly-line workers and desk-job workers. Laborious workers, or those requiring day-to-day heavy lifting, can also be affected by these conditions, as their physically strenuous days put constant
FRANKLIN 615 Bakers Bridge Ave., Suite 110 Franklin, TN 37067 P : (615) 465-6810 |F : (615) 465-6817
NASHVILLE 1912 Charlotte Ave. Nashville, TN 37203 P : ( 615) 375-9091 | F : ( 615) 375-9092
CALL AN OFFICE NEAR YOU TO RSVP!
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