Health & Fitness Newsletter by Worcester Physical Therapy Services
Health &Fitness The Newsletter About Your Health And Caring For Your Body
May, 2018
“Keep Up With Your Little Ones!” STAYING ACTIVE & BECOMING BETTER BALANCED
Do you find yourself not as active as you use to be? As you age, you lose muscle and bone mass leading to the development of problems such as back pain, arthritis or osteoporosis. This makes it harder to do normal everyday activities like squatting down, getting out of bed, walking and more.
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Inside:
• Staying Active & Becoming Better Balanced • How’s Your Balance? • Relieve Hip Pain In Minutes • Patient Success Spotlight
Health & Fitness The Newsletter About Your Health And Caring For Your Body
May, 2018
“Focus On Your Strength To Improve Balance!” STAYING ACTIVE & BECOMING BETTER BALANCED
can be difficult to exercise. This lack of physical activity can make the condition worse and more difficult to live with. This is where physical therapy can really help you. Not only do we relieve your aches and pains quickly, we can teach you how to safely exercise to maintain your new pain-free mobility. Our knowledgeable physical therapists are experts in muscle and joint problems, helping you return quickly to normal pain free function. At Worcester PT, we listen to you and create custom hands on treatments that alleviate your pain, improve balance, improve movement and walking while getting you back to doing normal everyday tasks with a healthier outlook on life. Call us today or go online to learn more!
Regular exercise and physical therapy slows the loss of muscle mass, strengthens bones and reduces joint or muscle pain. In addition, physical therapy improves mobility and balance, which reduces the risk of falling as you age or suffering a serious injury. Scientists used to think that strenuous exercise was the only way to improve your health. However, new research suggests that just 30 minutes of moderate physical activity provides most of the health is better than nothing. While some people may enjoy participating in a regularly scheduled exercise class, others may find it easier to just increase their daily activities, like walking. It’s never too late to start moving Physical activity is important, and can help you live independently for as long as possible. However, if you have chronic aches and pains, it
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HOW’S YOUR BALANCE?
Can you close your eyes and stand steady on one leg for 10 seconds? If not, then your balance is not up to par. Your ability to balance is an incredibly complex action that requires millions of nerves and hundreds of muscles to work together to stop you from falling onto your face. Many people think having poor balance happens in just older people. However, poor balance is one of the leading causes for sports injuries, chronic back pain and much more. Having poor balance often goes undetected until it is very severe and puts one at exceptional risk for injury. It is even worse for older adults, especially over age 65, of which one third fall each year. People who experience a fall are at increased risk for future falls too. Major injuries, including fractures, head trauma, and soft tissue injuries, occur in about 10% of individual falls. However, minor injuries are much more common. Balance and walking decline as you age. Fear can develop of going up steps or curbs, walking on grass or walking into dark areas. One reason for this loss of balance is joint stiffness and weakness in muscles of the hips, lower extremities and feet. When there is a loss of the mobility in the ankle joint and multiple joints of the foot, you cannot adapt well to uneven terrain. We can help you regain your balance, walk and even run better! To learn more about our balance program, and restoring you to a pain-free life, call us today!
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HONEY GARLIC SHRIMP
HIP ABDUCTION STRENGTHENING Lift your top foot as high as you can. At the top, bring your raised leg behind you as far as you can. Return to the start position in reverse order. Strengthens Hips Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.
INGREDIENTS • 1/3 cup honey • 1/4 cup soy sauce (reduced sodium) • 1 Tablespoon minced garlic • optional: 1 teaspoon minced ginger • 1 lb medium uncooked shrimp, peeled & deveined • 2 teaspoons olive oil • optional: chopped green onion garnish DIRECTIONS
1. Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. 2. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes or for up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time-saving tip: while the shrimp is marinating, I steamed broccoli and microwaved some quick brown rice.) 3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. (Discard used marinade.) Cook shrimp on one side until pink-- about 45 seconds-- then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more. 4. Serve shrimp with cooked marinade sauce and a garnish of green onion. The sauce is excellent on brown rice and steamed veggies on the side.
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Think Worcester PT & Services First
Patient Success Spotlight
Why You Need To Come Back In For Another Check Up: • Move without pain • Bend and move freely • Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle
I could not have completed this assignment without you!
“ Before working with Worcester Physical Therapy I was only able to stand for about 30 minutes and sit for about 30 minutes before my back would start really hurting. With the help of Nash and Lisa, I was able through their guidance to build my core strength to the point that I was able to do my 3-day photography event, (on my feet most of the time), and still be able to walk to my room when finished for the day. Thank you, thank you, thank you Lisa, for all your help. I could not have completed this assignment without you. Also thanks to Nash, Matt, Chad, Debbie, Patty and every other therapist that has helped me to better health. ” – Rick E.
TAKE CARE OF YOUR ACHES & PAINS BEFORE IT’S TOO LATE!
• Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger
Do you suffer with any of the following symptoms?
4 Stiffness or swelling 4 Aches at the end of the day 4 Pain from an old injury
4 Sharp pain 4 Headaches 4 Tingling, numbness, or weakness
Don’t let poor balance become a way of life Pinpoint the exact cause of your poor balance! FREE BALANCE ANALYSIS Offer valid for the first 25 people to schedule. Expires 05-28-18.
Call Today! 508-791-8740
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