ReQuest: Solving Daily Aches & Pains

Health & Wellness Newsletter by ReQuest Physical Therapy

Health &Wellness The Newsletter About Your Health And Caring For Your Body

“ Discover How To Move Without Fear Of Pain! ” You know the feeling when you get up in the morning, everything aches, feels stiff and sometimes can down right hurt? Your body is made to move. When it doesn’t on a consistent basis, it starts to break down and lets you know in the form of aches and pains. Your body relies on a fine-tuned balancing act of proper posture, strength, coordination, chemical levels, blood pressure, and more. If any one of these factors is affected, then something is bound to happen. Poor health, injury, an inactive lifestyle, and poor nutrition are often to blame for the constant nagging aches or pains you may be experiencing. SOLVING DAILY ACHES & PAINS

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INSIDE: • Solving Daily Aches & Pains • 6 Tips For Relieving Common Aches • Patient Results • Exercise Essentials • Health & Wellness Tips • Medical MedX & Massage

Health &Wellness The Newsletter About Your Health And Caring For Your Body

“Why Are You Feeling Stiff In The Morning?” SOLVING DAILY ACHES & PAINS Why do you ache in the morning? If an area of your body, such as your back is overworked, tissues get irritated in the day and build up a chronic layer of inflammation. This may be subtle enough where you don’t notice it too much at the end of the day. However, overnight the inflammation thickens and makes your tissues inelastic, while also irritating the affected area further. The result is aching stiff joints or muscles in the morning, until you get moving. Then the inflammation becomes more liquid like, allowing the tissues to move better, thus hurting less. If this cycle continues to happen, severe problems can happen down the road. Therefore, it is important to address your constant aches and pains, before they become severe. Here’s what you should do If you catch a problem early, it requires less intervention later on. That is why you should talk to our physical therapists at ReQuest Physical Therapy. We have years of medical training, specifically in muscle and joint evaluation, to pinpoint why you are having your aches and pains. Through listening to you and examining your problem, we put together a comprehensive treatment plan to get your body moving pain free. If you find yourself dealing with constant aches and pains, don’t wait it out another minute. Call us today to talk with an expert to find out how we can help you relieve your aches and pains.

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RELIEVING NAGGING PAIN IS EASY! 6 TIPS FOR RELIEVING COMMON ACHES

1. Stay hydrated and drink plenty of water. If not, your tissues can become drier, which slows down normal chemical processes in your body. Your body is 70% water and your muscles are 80% water. In order to stay hydrated, you should drink 1/2 your body weight in ounces every day. 2. Get enough sleep. Too little sleep drastically affects the hormones in your body that are needed to maintain your delicate body chemistry. This can affect your muscles and other tissues normal functioning. 3. Exercise regularly. This makes your body more efficient at pumping blood around the body and removing normal metabolic wastes that are produced. 4. Improve your posture. If you sit at a desk or computer, get up every 30 minutes for a few seconds to stretch. Move around and stand up to be straighter. 5. Eat bright colored fruits and vegetables. Fruits and vegetables with bright colors often have a higher concentration of antioxidants and vitamins that assist the body in repairing itself and normal functions. 6. Get a physical therapy consultation. If you have aches and pains that aren’t going away, or if you have a recent or past injury that keeps you from doing the things you love to do, call ReQuest Physical Therapy to schedule a FREE CONSULTATION.

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Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!

FREE JOINT PAIN ANALYSIS We can help you feel better naturally with a

We can help you: Naturally relieve aches and pain. Increase your strength. Be more active with your friends and family.

• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art facilities Features of Physical Therapy:

Have more energy. Feel better at work.

Offer valid for the first 25 people to schedule. Expires 11-28-17.

• REQUEST A HEALTHY BODY • Hear what our patients have to say!

Met my number one goal of avoiding surgery! “My back pain has been greatly minimized by using the MedX Back Machine. My everyday life is better. I have a regular life with friends and family again and met my number one goal of avoiding surgery.” - D.B. Improved my back stability! “I was having back trouble and my doctor sent me to Request Physical Therapy. The MedX Program has improved my back stability and increased my low back strength. I now can cook, go to the grocery store and am doing all the normal things once again which is fabulous for me.” - R.W. It made my life so much more enjoyable! “After 2 years of pain, not able to sit or lie comfortably and waking up in the middle of the night in pain, I needed to do something. Three different physicians recommended surgery. I had tried everything and decided to give ReQuest Physical Therapy and its MedX Program a try. It made my life so much more enjoyable. I truly enjoyed the experience at Request Physical Therapy.” Medical MedX and Massage The Problem Low back pain is one of the most common orthopedic problems experienced by the general population. If you suffer from low back pain there is an intervention that can improve your status! Strengthening the lumbar muscles and the abdominals will increase stability and improve the bio-mechanics of the lumbar spine. By incorporating the MedX Lumbar Extension machine along with soft tissue massage, patients see dramatic increases in their strength and receive symptomatic relief from chronic low back pain. The Research The MedX Lumbar Extension has been demonstrated to increase lumbar muscle strength and decrease low back pain, backed by over 12 years of research at the University of Florida. Combined with abdominal strengthening exercises and massage our patients realize significant improvements. You may be a candidate for the MedX and Massage program (certain diagnoses* and insurances may not allow you to participate). If you suffer from chronic back pain contact your doctor and ask him or her to refer you to the MedX and Massage Program to resolve your back pain today.

We gladly accept most insurances, providing a great LOW COST SOLUTION to restore your pain-free movement!

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Health & Wellness Tips 6 FOOD CHOICES TO HELP EASE ARTHRITIS PAIN COULD YOU BE SUFFERING FROM ARTHRITIS? Here are some tips to relieve arthritis pain in joints with healthy food choices:

1. Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry.

2. Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement.

3. Garlic. Garlic is a member of the allium family—which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases— including arthritis.

4. Tart cherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin.

5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Tumeric contains a compound called curcumin. The compound has been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines— particularly curries.

6. Vitamin C. Antioxidants in vitamin C may slow the progression of OA. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, we warn you against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones.

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Exercise Essentials Try this exercise to keep you moving...

About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.

HAMSTRING STRETCH - WALL Lie on the floor in a doorway. Rest your leg against the wall. Scoot through the doorway until you feel a stretch up the back of your thigh. Hold for 6 seconds then repeat 10 times on both sides.

Relieves low back pain

Exercises copyright of

www.simpleset.net

Santiago Villamil PT, MPT, CSCS Director of Physical Therapy

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Why You Need To Come In For Another Check-Up:

Think ReQuest FIRST

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

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle

Take Care Of Your Aches & Pains Before It’s Too Late!

Gainesville: (352) 373 2116 Tioga: (352) 692 2131

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