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CARLSON THERAPY NETWORK Physical Therapy and Wellness




INSIDE : • Live Your Life Without Aches & Pains • Fixing Your Stride

• Who Do You Know That Needs Our Help?

CARLSON THERAPY NETWORK Physical Therapy and Wellness

N E W S L E T T E R CARLSON THERAPY NETWORK P h y s i c a l T h e r a p y a n d We l l n e s s


1. Use hot and cold therapy appropriately to reduce inflammation. After a good workout or a day of doing chores out in the yard, your muscles will likely feel sore. Apply ice 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.

Everyone develops aches and pains from time to time. After a long day outside doing yardwork, 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:

CARLSON THERAPY NETWORK Physical Therapy and Wellness

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 intoaccountacombinationofactiveandpassivestrategies to help tackle the cause of your pain. Why Physical Therapy? 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. 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 today or visit We can help you say goodbye to your aches and pains and live a better life in 2020.

Live Your Life Without Aches & Pains (continued from outside)

Fun & Games! 3. Keep your body in good shape with regular exercise. It may seem counter intuitive to cut down on pain by moving more, but exercise is a really good way to reduce aches and pains. When you exercise

Relieve Pain In Minutes Try this movement if you are experiencing leg pain.

Relieves Leg Pain


Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing. CARLSON THE P h y s i c a l T h e r a CALL US TODAY IF YOU ARE EXPERIENCING BACK PAIN PERONEAL NERVE SLIDER Lay on your back with your leg elevated and one knee at a 90º angle. Slowly straighten your knee while simultaneously bending your foot up. Bendyourkneebackdown,whilealsopumpingyourankledownwardand inward as if pressing the brake in a car. Repeat 6-10 times on each leg.

4 Healthy Eating Resolutions


Resolution 1: Eat More Omega-3s Solution: Seek out seafood. Research suggests eating more foods rich in omega-3 fatty acids might help you keep your blood pressure down and improveyourmood.Aim toget two servingsoffishaweek,particularlyfatty fish,suchassalmon,sardinesandsome typesoftuna,whicharerich inomega-3s. Notafish lover?Optforwalnutsandflax. Resolution 2. Pile On The Veggies Solution: Get out the roasting pan. The majority of people don’t eat the daily recommended 3 or more servings of vegetables. Roasting vegetables caramelizestheirnaturalsugarssothey taste fantastic. It’saneasyway tocook veggies for dinner and fast. Resolution 3. Up Your Fiber Intake Solution:Experimentwithwholegrains. Fiber may help prevent cardiovascular disease, type 2 diabetes, a number of cancers, and help you slim down. The average person eats about 14 grams a day,whiletherecommendeddailyintakeis 21to38grams.Eatingmorewholegrains

isoneoftheeasiestwaystoupyourfiber intake. Quinoa, whole-wheat couscous, bulgur,andpolentaareallquickoptions. Resolution 4. Rein in Your Sugar Addiction Solution: Make low-sugar treats to satisfy your sweet tooth. We eat too much sugar. We consume 355calories—or22teaspoons—ofadded sugars a day. Luckily, you can still make treats that satisfy your sweet tooth and cutbackonyoursugar intakeatthesame timebychoosing treats thatarenaturally sweet likefruit.

Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods � Walk for long distances � Live active and healthy

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Discover How To Live Pain Free!

At Carlson Therapy Network, you will receive hands-on therapy treatments by our friendly, caring, health experts during focused and individualized sessions. 1. CALL AND TALK TO YOUR THERAPIST


CARLSON THERAPY NETWORK Physical Therapy and Wellness


APY NETWORK y a n d W e l l n e s s 3. GET YOUR CUSTOM RECOVERY PROGRAM FIND US ON SOCIAL MEDIA Call to schedule. Expires 1-31-20 CALL US TODAY! WE OFFER 6 CONVENIENT LOCATIONS Providing the best care since 1983

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