Trademark_Relieving Low Back, Hip and Knee Pain

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

HOW RELIEVING STRESS CAN HELP YOU WALK AWAY FROM NECK PAIN

START THE NEW YEAR PAIN-FREE

WWW.TRADEMARKPC.COM

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

INSIDE: • Start The New Year Pain-Free • Orange Cranberry Bread • Find Relief From Back Pain • What Patients Are Saying • Clinic News

Does your neck hurt? You might be suffering from stress-related pain — also called a tension headache. During anxiety, muscles tense up. As muscle tension tightens, the back, shoulders and neck are affected. The more pressure they cause, the more discomfort you get. Let’s take a closer look at stress-related neck pain. What Is Arthritis, Exactly? Before knowing how to relieve arthritic pain, you’ll need to understand it. Arthritis—or the painful stiffness, or inflammation, of joints—isn’t a single disease. The term “arthritis” is an informal explanation of joint pain and disease in general. Over 100 types of arthritis exist, according to the Arthritis Foundation. People of all ages, races and sex can get it. It’s also the leading cause of ongoing disability in America. The most prevalent form of arthritis is osteoarthritis, which is caused by either injury or normal wear and tear. What Causes Lower Back, Hip and Knee Arthritis? Because arthritis is a catch-all term, pinpointing what causes arthritis may be difficult. START THE NEW YEAR PAIN-FREE REL I EV ING LOW BACK, HI P AND KNEE ARTHR I T I S PAIN

In most cases, arthritis is caused by overuse, wear and tear, or injuries. • Infections, such as Lyme disease • An immune system dysfunction - rheumatoid arthritis • The inheritance of osteoarthritis • An abnormal metabolism, which leads to gout For arthritis suffers, even simply walking can cause pain in the lower back, hip or knee. Often, arthritis is a downward spiral of progress pain, limiting movement and strength, which in turn causes more inactivity and pain. However, by improving joint movement, muscle strength, balance and coordination, this cycle can be broken, reducing pain and inflammation. Call Trademark Performance today at 219.319.0110 we can help you find the source of your low back, hip, and knee arthritis pain pain and guide you along the way to achieve greater health.

SCHEDULE A CONSULTATION TODAY GET RID OF YOUR LOW BACK, HIP AND KNEE ARTHRITIS PAIN!

FIND RELIEF FROM BACK PAIN

Amy Van Vossen, DPT, Cert. MDT When I was sixteen years old, working my first job at a local grocery store, I was stocking canned goods on the shelves. I really had to stretch to reach the top shelf, and I was bending up and down repeatedly. Then, all of a sudden, zing! I felt a sharp pain in the right side of my back and my muscles immediately tightened up. I was afraid to move. What was happening? That was just my first experience with back pain, at only sixteen. Each year I would have multiple episodes of “throwing out my back.” The pain would last a few days and subside. Each for different reasons. Leaning over the kitchen sink to open a stubborn window, yep… 3 days down. Did yard work all day without taking a break, yep… 2 days down. I can’t be the only one who has dealt with this recurring back pain issue that seems to just be a part of our everyday lives. Can it really be that common? Did you know that 50-80% of the adult population will experience back pain at some point in their life? Wow! Seeing those TAST Y REC I PE ORANGE CRANBERRY BREAD

numbers almost makes back pain feel normal. In fact, back pain is known for its recurring episodes and persistent symptoms. So why does it keep happening? There are two factors that have the closest association with the development of back pain. 1. Poor sitting posture: Slouched sitting places the spine in a flexed position and is identical to the fully flexed standing posture. In the sitting position the more the spine is compressed, the greater the pressure on the discs between your spinal bones. In fact, the pressure on the disc increases up to 80% in full flexion! This puts you at a greater risk for disc degeneration and/or disc herniations. 2. Frequency of bending: From rising out of bed in the morning until returning to bed at night, people are predominately in flexed spinal postures and activities. Did you know the average person performs some level of spinal bending (or flexion) 3-5,000 times/day? Sitting on the toilet, tying our shoes, loading the dishwasher,

driving in our car, picking up our children/ grandchildren, leaning over the sink to brush our teeth… The list goes on and on. We bend forward literally all day. Do we ever extend? Rarely. We already know all this bending puts greater and greater pressure on our spinal bones and discs. But what does extending do? Research shows that disc pressure is actually reduced by 35% in extension. So how can we combat these forward bending stressors throughout the day? 1. If you are sitting, sit with a lumbar roll. 2. Get up every 30 minutes to move around. 3. Focus on back neutral position when you are bending. 4. Get on your stomach (on the floor or bed) and prop on your elbows like a kid watching TV for 3-5 minutes, 1-2x/day (continue as long as you are no worse). 5. If your back pain does not resolve within 2-3 days, see your Physical Therapist!

• 1/2 teaspoon salt • 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg

Ingredients • 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda

Directions Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, bakingsoda,salt,cranberries,andorangezest.Gentlystir. Inaseparate medium-sizedbowl,addcoconutoil,freshorange juice,andanegg.Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes.

Remove and let cool for 5 minutes. Serve and enjoy! Recipe: https://www.joyfulhealthyeats.com/moist-orange-cranberry-bread/

YOU CAN BE FREE OF YOUR PAIN! CALL TODAY OR VISIT US AT WWW.TRADEMARKPC.COM

OUR SERVICES

FROM OUR FAMILY TO YOURS Happy New Year!

• McKenzie Method • Myofascial Release • Personal Training • Therapeutic Exercise • Vestibular Therapy • Wellness Program • Ergonomics

• ACL Injury Prevention Program • Advanced Functional Science • Athletic Training • Electrical Stimulation • Graston Technique • Kinesio Taping • Laser Therapy • Manual Therapy

Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call Trademark Performance for a complimentary injury consultation. We will guide you so you can get back to the activities you love. HAS YOUR PA I N COME BACK? 1 2 3

CLINIC NEWS REMOTE PERSONAL TRAINING I S NOW L I V E !

WHAT PATIENTS ARE SAYING “THIS WOULD NOT HAVE BEEN POSSIBLE WITHOUT MICHAEL AND HIS AMAZING TEAM.” After multiple surgeries, treatments and a functional capacity evaluation, I finally found Michael and Trademark. Due to my deconditioning and poor body mechanics I needed formal physical therapy. Before any of the physical therapy I had difficulties in daily lifeactivities. Iexperienceddifficulties inwalking,sitting, liftingandmanyotherdailyactivities. After just a few weeks of stretching and exercise my body mechanics have improved. My daily activities have become less painful and easier. This would not have been possible without Michael and his amazing team.“ -M.S.

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