Newsletter by Performance Therapy Institute
NEWSLETTER Health & Wellness Newsletter March, 2019
3 WAYS TO BEAT ALLERGIES
1. Limit your time outdoors. When you breathe pollen into your nose and lungs, they can trigger an allergic reaction. Staying inside can help, especially onwindy days and during the earlymorning hours, when pollen counts are highest. 2. Get natural relief. Some herbal remedies may help stave off allergy symptoms. More research is needed,butanextractfromashrubcalledbutterbur shows promise. Biminne, aChinese herbal formula with ingredients like ginkgo biloba and Chinese skullcap,mayalsohelp.Onestudyfoundthatpeople who took biminne five times a day for 12weeks still felt the benefits a year later.
3. Tweak your home. Simple changes make a difference. Shut all windows to keep out pollen. Use an air conditioner to cool your home instead of a fan, which draws in air from outside. Take off your shoes at the door and ask guests to do the same. That keeps allergens outside. Finally, don’t allow guests, or yourself, to smoke inside the home. It can make allergy symptoms worse. If you or someone you live with smokes, now is a good time to quit.
OUR PROGRAMS & SERVICES
• Fall Prevention • IASTM • Injury Prevention • Joint Mobilization • And Many More!
• Concussion Therapy • Cupping • Dry Needling • Electrical Stimulation • Ergonomics
www.performnashville.com
March, 2019
LIFE DOESN’T HAVE TO BE A PAIN IN THE NECK INSIDE: • Neck Pain 101 • Relieve Shoulder Pain In Minutes • Patient Success Spotlight • Healthy Recipe • Discover How To Live Pain-Free NEWSLETTER Health & Wellness Newsletter
Whether you have hurt your neck or have been suffering for a long time, seeing a physical therapist at Performance Therapy Institute can help you return to a more active and pain-free life. Give us a call today:
Head and neck pain is not the type of pain that you can push through and deal with for too long. For one thing, chronic pain in the head or neck is often associated with some sort of chronic health concern — one that you need to deal with, not ignore. Secondly, when you are dealing with constant pain in your head or neck, it becomes difficult to concentrate.This can have a negative effect on your personal relationships, your career and more. The most common cause of neck or head pain is a muscle or joint problem. Working with a physical therapist can help you to identify the cause of the trouble and begin taking steps to correct the issue, allowing you to find relief from the pain without having to commit to long-term pain management — which often includes the use of pain medications that are potentially harmful to your health and not likely to work as well over time. Unlike pain medications that become less helpful the longer they are used, physical therapy provides long-term relief from pain by correcting the joint or muscle concern with targeted therapies like flexibility exercises, muscle strengthening techniques, and guided stretches that target core joints and muscles. Of course, not all neck or head pain is the same, so understanding the basics of what you are dealing with is the first step to achieving relief. Head Pain 101. There are a lot of different types of headaches that you may experience, and each can be caused by its own different reason. For example, migraines can be caused by environmental factors, food allergies or even as a
• FRANKLIN (615) 465-6810 • NASHVILLE (615) 375-9091
result of stress. There are headaches that can develop due to sinus pain and headaches that will develop when you are dehydrated.There are also headaches that will develop when you are exposed too long to loud noises. There is no singular fix for each of these different types of headaches, which is why attempting to treat every headache you experience with the same medication frequently doesn’t work. One of the most common causes of headaches that are easily treatable with physical therapy is radiating headaches, which are caused by stress in the joints and muscles of the neck.This causes pain to radiate from the top of the neck into the head, especially surrounding the ears.There are a lot of reasons why radiating headaches could develop, including as a result of lack of movement and stiffness in the neck. This buildup of irritation can be treated with regular physical therapy, especially through the use of massage and flexibility exercises that target the muscles in the neck.
Subscribe to receive our digital newsletters on our website today!
www.performnashville.com
NECK PAIN 101
In many situations, pain that develops in the neck can be associated with one of two major problems. The first is upper-back pain that begins to radiate into the neck. The second is arthritis. Physical therapy can be used to address both types of neck pain. Cervical arthritis causes frequent aches in the neck and shoulders. This pain is generally worse when there are sudden changes in weather or at the end of the day, and while over-the-counter medication may make the pain less severe, it won’t eliminate the pain entirely. The biggest problem posed by cervical arthritis is that the pain will typically cause a loss of range of motion in the neck, which actually increases your risk of injury as a result of a sudden movement and causes regular discomfort and frustration as you are not able to utilize your neck in the way you normally could. There are plenty of situations in which pain in the neck as a result of cervical arthritis grows so severe that it can cause chronic poor posture and even a reduction in height. Addressing the Core Problem The majority of neck and head pain can be helped with one simple strategy: strength building. It frequently happens that the absolute cause of the start of a pain in the neck or head is a result of poor posture or quickened motion, and building core strength, as well as strength in the neck, can make a huge difference in your ability to handle tasks without experiencing chronic pain. Keep in mind that the neck and head are sensitive areas, so attempting to treat the pain at home can be dangerous and may not be effective. Working with a physical therapist is the safe way to ensure that you are practicing positive techniques to find relief from your aches and pains.
Call us today to schedule an appointment!
HEALTHY RECIPE
QUINOA & LENTIL STUFFED CABBAGE ROLLS
INGREDIENTS • 1 head of green cabbage For the Filling • 3/4 cup brown lentils • 3 cups water • 1/2 cup uncooked quinoa
• 1 cup vegetable broth • 1 small onion, diced • 1 tbsp vegetable oil • 1 tbsp red wine vinegar • 2 tbsp soy sauce • 1 tsp smoked paprika
For the Sauce: • 1 (28 oz) can tomato puree • 1 tbsp maple syrup, or sweetener of choice • 1 1/2 tsp red wine vinegar • salt and pepper to taste
DIRECTIONS Begin boiling the cabbage in 3 in of water until the leaves peel off easily (about 20 min). When done, allow them to cool. While cabbage is simmering, bring lentils to a boil in a separate small saucepan. Lower heat and allow to simmer for 35 minutes, adding water to the pot as needed. Drain any excess liquid. While lentils simmer, place broth into another saucepan, add quinoa, and bring to a boil. Let simmer for 20 min until all of the water is absorbed (about 20 min). Cook onion with oil in a large skillet over medium heat until soft and translucent (about 5 min). Add 1 1/2 cups of the cooked lentils and 1 cup of the cooked quinoa, along with red wine vinegar, soy sauce, smoked paprika, salt, and pepper to taste. Make sure ingredients are mixed before removing from heat. Preheat the oven to 350°.Stir all sauce ingredients together in a small bowl, then distribute about 1/2 cup of the sauce into the bottom of 9 x 9 inch baking dish. After peeling leaves off of the cabbage head, roll about 3-4 tbsp of filling into the center of each leaf until all filling is used. Place each roll into the baking dish. Spoon remaining sauce over the rolls, cover and bake for 1 hour. Let the rolls cool before serving.
CALL TODAY AT FRANKLIN: (615) 465-6810 OR NASHVILLE: ( 615) 375-9091!
Patient Success Spotlight
DISCOVER HOW TO LIVE PAIN-FREE
At Performance Therapy Institute, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get to Performance Therapy Institute if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
They should be your starting place for any physical therapy! “Josh and the team at PerformanceTherapy Institute are simply amazing. I came in with a rotator cuff injury in my right shoulder, and major reconstructive surgery on my right foot. Within a few short months, my shoulder is almost back to normal and my foot is doing great. Their staff is friendly, courteous, and incredibly helpful. Getting laser therapy done on some of the muscle tears was a great bonus. If you have a need for physical therapy, I can’t recommend them highly enough. They should be your starting place for any physical therapy need you might have.” – Dan W.
www.performnashville.com
Fun & Games Print sudoku http://1sudoku.com
Relieve Shoulder Pain In Minutes Try this movement if you are experiencing shoulder pain.
3
8 1 6 3
3 8
1
4
3 7 5 4
Stretches Shoulders
www.simpleset.net
4
7 5 3
7 9
2
STRAIGHT ARM PECTORAL STRETCH Stand in a doorway. put your arm up against the doorway. Make sure the wall protects the front of your shoulder! Turn away - you should feel a stretch in your chest. 6 7
5 9
5 9
6 2
1 6
2 4
7 9
4 3
7 5 8
4
3
7 2
2
6 7 1 4
7 2 4 3
6
2
1 6
http://1sudoku.com
n° 318548 - Level Hard
http://1sudoku.com
n° 310547 - Level Hard
Page 1 Page 2 Page 3 Page 4Made with FlippingBook - professional solution for displaying marketing and sales documents online