WisePT: Helping Aches & Pains

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OUR SERVICES THERAPEUTIC EXERCISE BALANCE TRAINING POSTURAL RESTORATION GAIT TRAINING JOINT MOBILIZATION MANUAL TRACTION SOFT TISSUE MOBILIZATION / MYOFASCIAL RELEASE

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HELPING ACHES AND PAINS INSIDE : • Why Physical Therapy? • Patient Success Spotlight

• Relieve Back Pain In Minutes • Healthy Detox Recipe

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. 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, your muscles HOW TO DEAL WITH ACHES AND PAINS

SCHEDULE A CONSULTATION TODAY GET RID OF YOUR ACHES AND PAINS!

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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 so we can help you say goodbye to your aches and pains.

Call us today to schedule an appointment (907) 562-2118.

Wild Mushroom & Ginger String Beans

INGREDIENTS • 1 cup sliced wild mushrooms (shiitake or oyster, for example) • ½ onion sliced • 1½ lbs fresh string beans, cleaned and ends removed • 4 cloves garlic • egg-sized piece of fresh ginger, peeled

• 3 Tablespoons olive oil • 2 Tablespoons butter INSTRUCTIONS

Puree the garlic, ginger and olive oil in a food processor until the consistency of a nice sauce. Add the butter to a skillet and melt over low heat. Add the onions and cook through. Add the mushrooms and sauté a few minutes. Add the ginger and garlic sauce and string beans. Stir to coat the beans with the sauce. Cover with a lid and simmer on low until the beans are just tender. Recipe from: http://ournutritionkitchen.com/vegetable-dishes/wild- mushroom-ginger-string-beans/

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Who Do You Know That Needs Our Help?

Patient Success Spotlight

Do You Have Friends Or Family That Can’t:

� Move without pain � Bend and move freely � Balance confidently & securely

� Sit for long periods � Walk for long distances � Live active and healthy

“Thank you Wise Physical Therapy!” “When I started at Wise physical therapy I was in so much pain all the time. I couldn’t walk for very long, stand for very long or be able to do very much for any length of time. My posture was poor which resulted in my back to be in immense pain and I was tired all the time, the combination of these two just made me want to sleep all day long and I wasn’t even 20 years old at the time! After Bill, the physical therapist, worked on me for a while I started to realize just how I had made my body numb by not taking care of it. A little while later after Bill had done some more work with me and I had been given a home exercise program to follow for a few weeks most of my pain was gone and my posture was perfect! Getting back to feeling normal usually caused me so much pain but with Bill it was almost effortless! Thank you Wise Physical Therapy!” - S.G.

Name: Refered by:

Call (907) 562-2118 Today! A free gift for every person you refer to Wise Physical Therapy who becomes a patient!

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

SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side. Stretches Back www.simpleset.net

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1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Google Review page) 3. Tell us how we’ve done! INSTRUCTIONS:

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1200 Airport Heights Drive Suite 170 (Building E) Anchorage, AK 99508-0031

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