Advanced Newsletter by Advanced Balance Physical Therapy
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
STAND UP TO SCIATICA FEEL YOUNGER. MOVE BETTER. GET STRONGER.
If you’ve experienced back pain, and even leg pain, you might have a deeper issue. Your minor aches and pinched nerves could be symptomatic of deeper issues. You might be facing sciatica. While “sciatica” may sound serious, it’s entirely curable. Inside, we’ll cover
sciatica back pain. (continued inside)
Our New Team Injury prevention program is now available. Call today to schedule your teams sessions! (310) 833-0300
INSIDE : • Stand Up To Sciatica
• Patient Success Spotlight • Relieve Back Pain In Minutes
• Seek A Natural Treatment For Back Pain
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NEWSLETTER The Newsletter About Your Health And Caring For Your Body STAND UP TO SCIATICA FEEL YOUNGER. MOVE BETTER. GET STRONGER.
SERVICES & THERAPIES :
• Back Pain and Sciatica • Neck Pain • And Much More!
• Agility and Plyometric Training • Pilates and Yoga • Post-Surgery Rehab
• Dynamic Stretching • Suspension Training • Balance Training
you’re suffering from sciatica, you might feel the discomfort anywhere along this nerve pathway. The pain can even extend to the calf. The pain itself can be dull, aching or even sharp. In some cases, the compressed nerve may feel like it burns, causing considerable pain. In other cases, the compressed nerve may simply issue a sharp jolt of pain. Some people experiencing sciatica may even have leg numbness, tingling or weakness. If sciatica isn’t treated, it can hinder mobility altogether. How Physical Therapy Can Help with Sciatica If you’re experiencing sciatica, contact a physician immediately. Medical News Today asserts that over-the-counter painkillers may alleviate pain, but in-depth physical therapy is often needed. Physical therapy can reduce sciatica compression by carefully introducing exercises and relaxing treatments. These treatments, hand picked by medical professionals, can completely eliminate sciatica over time. If you’re experiencing back pain, don’t wait. Call one of our professionals today, and ask about physical therapy options. Your mobility is important, and your back can absolutely be healed. https://www.webmd.com/back-pain/what-is-sciatica#1 https://www.medicinenet.com/sciatica/article.htm https://www.mayoclinic.org/diseases-conditions/sciatica/symptoms-causes/syc-20377435 https://www.medicalnewstoday.com/articles/7619.php
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What Is Sciatica? Sciatica is pain that radiates alongside the sciatic nerve. This nerve, which branches from your lower back — spanning across your hips, buttocks and legs — can be injured or stressed in several ways. Mayo Clinic has pinpointed the most common cause of sciatica-related pain: inflammation along the spine, where compressed nerves are aggravated. While sciatica pain can be great, it can be treated. A lot of sciatica cases, in fact, can be resolved without operation — and in a few weeks. Even if you’ve suffered severe sciatica spawned from leg weakness, bladder changes or nerve issues, there’s still hope. What Causes Sciatica? In most cases, sciatica occurs when one of the back’s disks is herniated. It can also happen if the spine narrows — an effect called spinal stenosis. As we age, our backs undergo a lot of stress. This stress takes a toll, causing inflammation in several areas. If this inflammation reaches a certain point, it may compress these nerves — resulting in pain. What Are the Symptoms of Sciatica? Sciatica back pain is normally noticed as a pain radiating from the lower back. Often, this pain extends to the buttock, spiraling down the leg. If
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A 30 Second Self-Test For Sciatica
• Do you have back pain or leg pain while standing or walking? • Do you have a shooting pain in your leg when you stand up? • Do you need to sit down for a minute for the pain to go away?
30 SECOND SELF-TEST FOR SCIATICA 1. Sitting on a chair, look down. 2. Straighten one leg, with toes in the air. 3. Repeat for the other side.
What it means: If the leg with pain, numbness or tingling does not go up as high as the other leg, you likely have Sciatica. Your next step is to see what is causing the pressure on your sciatic nerve. Call us to schedule an appointment...Advanced Balance Studios can help you relieve your Sciatica pain.
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Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
Honey Garlic Shrimp
INGREDIENTS • 1/3 cup honey • 1/4 cup soy sauce (reduced sodium) • 1 Tablespoon minced garlic • 1 lb medium uncooked shrimp, peeled & deveined • 2 teaspoons olive oil
Loosens Lower Back
www.simpleset.net
SINGLE KNEE TO CHEST STRETCH Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg.
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 orTupperware. 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 up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time-saving tip: while the shrimp is marinating, steam broccoli and microwave 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!
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Patient Success Spotlight
Practice News
If your kids are complaining of pain while playing sports, don’t ignore it. Have them go to Advanced Balance Physical Therapy! “My young futbol playing son has been attending Advanced Balance physical therapy, initially because of complaints of pain in his heels during and after soccer practice. After attending an initial session with Dr. Gerard, my son learned a new way to look at warming up dynamically before practice, and
We’re expanding to give you more room to recover! Advanced Balance Studio is currently expanding our exisiting functional movement space!
statically stretching after practice so he wouldn’t have so much pain. On the following visits, more hands on treatment like soft tissue work and stretching helped my son enjoy training without pain. A few months later, my son hurt his ankle playing at school and I was able to immediately schedule a consultation with Dr. Gerard easing my fear of serious injury. Again, my son recovered with 4 weeks of focused care returning to futbol stronger than ever. What we enjoy most about Advanced Balance is the access to professionals who understand how to get our kids playing again, safe and quickly. Advanced Balance staff make scheduling appointments easy. One thing people should know, is they can access physical therapy before they go see their doctor, especially if it’s an ankle sprain. If your kids are complaining of pain while playing sports, don’t ignore it. Have them go to Advanced Balance Physical Therapy.” - Edith (mother of young futbol player)
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Advanced Balance Studio Sport injury prevention program This foundational movement program is designed to introduce the youngest athlete to all areas of sports specific development in a fun and evidencedbasedenvironment.Wewillfocusonyourchild’scoordination, agility, speed, and body weight strength, as well as knowledge base regarding sport preparedness and recovery techniques, resulting in superior athleticism and injury prevention. They will have the guidance of Doctor of Physical Therapy Gerard Donayre, who has over 15 years experience in sports medicine and orthopedics and is a Board Certified Specialist of Orthopedic Physical Therapy. He will utilize his expertise of the neuromusculoskeletal system to examine, evaluate, functionally diagnose and develop treatment programs to prevent and rehabilitate sports and athletic injuries, as needed.
Jessica Thomas is a certified Athletic Trainer with her Master’s degree in Sports Medicine and has over 8 years of applied experience. In addition to her sports medicine background, Jessica is also a certified integrative health coach, group fitness instructor, and certified in TRX suspension and functional training. Jessica is most passionate about preventative exercise, post-injury rehabilitation and therapeutic taping techniques. Our program will utilize the current concepts listed on the back of this insert, essential in improving performance, as the foundation of our sports injury prevention program:
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SPORT INJURY PREVENTION PROGRAM Static stretching - Constant tension held at end range; inhibits the muscle; requires 30 seconds to 1 minute to influence muscle length changes; has been shown to decrease performance in strength, speed and power if performed prior to activity and effects lasting 60 minutes after static stretching routines; has not been shown to increase or decrease injury. Best performed after activity to influence tissue recovery. Training Held once weekly (day and time to be determined by soccer coach) for 1 ½ hours. Each team will work together through warm-up, dynamic stretching techniques specific to sport, agility and plyometric skills, foam rolling, cool down, and static stretching techniques. Execution of aforementioned will be monitored for precision and any identified movement dysfunction will be addressed to ensure premier movement development. Adjunct Services These will be available, at a discounted rate, to each participant including:
Dynamic stretching - Activity specific utilizing sport specific movements; increases body core temperature, related controlled movements trained with focus on quality mimicking sports movement patterns; require a combination of strength, flexibility, balance and coordination while preparing the body for activity. Best performed as part of multimodal training regime to prepare for sport activity. Flexibility - Measure of range of motion about a joint and its surrounding muscles, ligaments, and connective tissue during passive movements. Can be measured and clinically characterized as excessive or restrictive. Warm-up - Time used to gain numerous training adaptations in many aspects of physical conditioning including strength, flexibility, endurance, coordination, correction of muscle imbalances and focus toward activity. Controlled mobility - Is a harmonious relationship between mobility and stability. Mobility has to do with the ability to move, whereas stability has to do with the absence of movement and/or control of erroneous movement. It is the balance of these two entities that is the essence of controlled mobility. Overuse injury - Is any type of muscle or joint injury, such as tendinitis or a stress fracture, that’s caused by repetitive trauma. An overuse injury typically stems from: Training errors. Training errors can occur when you take on too much physical activity too quickly. Agility - Is the ability to change the body’s position efficiently, and requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and endurance. Speed - The ability to move quickly across the ground or move limbs rapidly to grab or throw. Movement speed requires good strength and power. Body coordination - Is a performance-related fitness component that describes the smooth, efficient movement patterns that are parts of sport skills and tasks. Your stage of learning influences how well you can perform these component movements of a skill.
• Computerized balance testing - Utilized as part of baseline testing for concussions. It will also measure postural control, reaction time, balance, speed, rhythmic control and limits of stability. • Taping techniques - Athletic taping, Kinesio-taping and dynamic taping depending on individual need. • Soft tissue mobilization - Focused soft tissue work on injured or restricted tissues utilizing TheraGun and Graston technique to improve tissue mobility. • Private stretch sessions - One on one manual stretch sessions to target and improve overall flexibility. Discounted Team Pricing Training: Monthly package (4 sessions)$100 per athlete
(Pay per session $30 per session/per athlete). Computerized balance testing: $20 ($65 value) Any Taping technique: $15 ($25 value) Soft tissue mobilization: $45 for every 15 minutes Private ABSTRETCH session: $30 for 30 minute session Individual Pricing Monthly package: (4 sessions) $120 Pay per session: $35 per person
Payable Monthly by automatic credit card charge only. May be canceled at any time after the initial two (2) months of sessions; no refund for unused classes
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