N E W S L E T T E R
Looking For Help With ACHES & PAINS?
• Why Physical Therapy? • Success Stories
• A Stretch To Relieve Knee Pain • Have You Met Your Deductible? • Healthy Recipe
N E W S L E T T E R
Looking For Help With ACHES & PAINS?
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 pain develops. After that, consider soaking in hot water, such as taking a warm 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 need. 3. Keep your body in good shape with regular exercise. It may seem counterintuitive 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. 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. When aches and pains start to grow severe, or chronic, then it is time to reach out to a professional for support. 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.
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. 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 how many 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 that you can do at home that can alleviate 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,
If you’re suffering from pain, call us at 989.224.3000 (ext. 625) or visit ccmcphysicaltherapy.com today!
Why Physical Therapy?
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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. Give us a call so we can help you say goodbye to your aches and pains. Are you letting your pain hold you back? Call Clinton County Physical Therapy to schedule your appointment today! 7 4 7 1 6 8 1 9 8 5 3 4 9 1 4 9 2
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. 5 4 5 2 7 2 3 8 6 2 1 9 5 7 3 2 1 4 5 8 4
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HAVE YOU MET YOUR DEDUCTIBLE? 9 http://1sudoku.com n° 229777 - Level Medium
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1 6 IF YOU'VE MET YOUR ANNUAL INSURANCE DEDUCTIBLE, YOU COULD QUALIFY FOR PHYSICAL THERAPY AT NO COST TO YOU! 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 likelytohavea$0balanceremainingontheirout-of-pocketexpenses.Thismeansthat thecostofphysicaltherapycouldbeminimalorcompletelycoveredbythepatient’s insuranceplan. 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. Have you undergone surgery recently? Call us today at 989.224.3000 (ext. 625) to schedule an appointment with one of our physical therapists. We’ll guide you to affordable treatments that will place you one step closer to pain relief. 2 8 9 4 3 5 4 8 2 4 5 3 9 6 7 9 2 5 4 1 4 2 6 8 http://1sudoku.com n° 228310 - Level Medium 5 2 8 9 4 2 6
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SUDOKU PUZZLE Fill in each blank square so that each of the nine blocks contains all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box. 7 1 7 9 3 5 9 7 6
SUCCESS STORIES Hear What Our Patients Are Saying
EXERCISE ESSENTIALS Try this simple exercise to help keep you moving...
“I came to CCMC for general aches and pains. The physical therapy was great, and I am now able to move a lot better. I can now walk and complete my housework without pain! I would definitely recommend CCMC for physical therapy!” - Diana G. “After receiving treatment from CCMC PT, I now have better mobility! The therapists here were very helpful.” - Ralph I. “I was experiencing pain, stiffness, and weakness and sought the therapists at CCMC PT. The treatment was very helpful and also very interesting. I now move better, faster, and stronger! Thank you to everyone who helped me!” - Rollo G.
KNEE FLEXION Start on all fours with your knee angle at 90 degrees. Slowly lower your buttocks towards your heels until you feel a stretch in your knees. Return to the starting position, and repeat 6-10 times as needed.
If you’re suffering from aches and pains and think you may benefit from physical therapy, call 989.224.3000 (ext. 625) or visit ccmcphysicaltherapy.com today!
HEALTHY REC I PE
Vegan Sweet Potatoes Quesadillas
INGREDIENTS • 5 tbsp olive oil
• 1 cup black beans, cooked or canned • 2-3 tbsp fresh parsley, chopped
• 1 sweet potato, grated • 1 tsp smoked paprika • 1/2 tsp chili (optional) • 1/2 tsp cumin (optional) • 2 handful of baby spinach
• salt & pepper to taste • 6 gluten-free tortillas • 1 cup vegan cheese, grated
Quesadillas: Heat another non-stick pan with medium heat and brush with some oil. Spread 3 tbsp of the filling evenly over half of 1 tortilla, leaving a 1/2 inch border. Cover filling with grated cheese and fold over theemptysideofthetortilla,pressingdowncarefullybyusingaspatula, so that it sticks. Cook for 2-3 minutes, flip and cook from the other side until golden and crispy. Repeat with remaining filling and as many tortillas as needed (about 4-6, depending on the exact size). Transfer quesadillas to a cutting board, slice, and then serve.
Filling: Heat1-2tbspofoliveoil ina largeskilletovermediumheat.Add grated sweet potato and roast for 30 seconds, then add spices and stir to combine. Once the pan is sizzling, add a little water, then cover the pan and reduce to low heat. Cook for 6 minutes, stirring occasionally. Add baby spinach, and cook for 2 minutes until sweet potato is tender and cooked through. Stir in beans, corn, parsley and cook for 1 minute longer until cooked through. Season with salt and pepper to taste.Page 1 Page 2 Page 3 Page 4
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