Health & Wellness Newsletter by Kewanee Physical Therapy & Rehab Specialists
Health &Wellness The Newsletter About Your Health And Caring For Your Body
It’s Time To Tackle Simple Tasks Pain-free!
PRACTICE NEWS
Michelle DeFilippi Front Desk Coordinator
Michelle is a graduate from Kewanee High School. She has attended several computer and customer service classes. Michelle has been with Kewanee Physical Therapy & Rehab Specialists since their opening day in August 2004. She has also worked in the physical therapy field starting in the high school work programand has continued towork in the physical therapy setting since that time. Michellewasbornandraised inKewanee. She now resides in the Bradford area with her husband, Andrew, and their dog, Maverick. She enjoys spending time with her family and friends, watching
NASCAR, The Chicago Bears, and The Chicago Cubs (GO CHICAGO!) as well as spending time outdoors working in her yard, and cooking for family and friends.
Patient Success Spotlight
“Theyaregreattoworkwithforallyourneeds. Ihaveusedthem before and will again by the end of February! Try them if you sufferfromachesorpains.Youwillbetakencareof.” -DennisH. “They are great to work with!”
ARE YOUR FEET CAUSING YOUR BACK PAIN?
When your foot hits the ground, your whole body feels the effect. Imagine in your car if your shock absorbers were worn out. You would feel every bump and jolt from the road. Your feet and legs are much the same way. The greater the impact of your step, the more impact it has on your body. Sometimes our legs are not quite the same length due to joint replacements or arthritic conditions in the ankle, knee, or hip. Even small differences may cause back or leg pain. A small heel lift can often change symptoms dramatically. Many times tightness in the ankle can also contribute to back pain. When the ankle joint is tight, this essentially makes that leg “longer” which can cause the spine to curve slightly and result in back and leg pain. Your feet and legs need to be able to support the rest of your body during walking tasks. We will evaluate your leg and foot strength and mobility and focus on improving the muscles that are weak and stretching those that are tight. This in turn will allow you to walk with better form and help to eliminate back pain. If we find that you need some type of modification to your shoes or inserts we will make those recommendations as well. We want to look at everything that can be contributing to your back pain, not just your back. This can be done under the guidance and expertise of our physical therapists at Kewanee Physical Therapy & Rehab Specialists.
KEWANEE (309) 852-2200
GALVA (309) 932-8100
STARK COUNTY (309) 695-4010
Call us today to schedule an appointment!
Eating Right Never Tasted So Good!
Grilled Shrimp Tacos Recipe
Ingredients
• • • • • •
1/4 c. extra-virgin olive oil 3 tbsp. freshly chopped cilantro Juice of 3 limes, divided Freshly ground black pepper 1 lb. largeshrimp,peeledanddeveined kosher salt
• • • •
1/4 head red cabbage, shredded
1/4 c. mayonnaise 1 tbsp. sriracha 4 medium tortillas
Directions In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture.Toss until completely coated and let marinate 20 minutes Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and Sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.
KEWANEE (309) 852-2200
GALVA (309) 932-8100
STARK COUNTY (309) 695-4010
www. kptrs.com
PRACTICE NEWS
Lower Trunk Rotations Exercise For Back Pain Lying on your back with your knees bent, gently rock your knees side- to-side. Perform this 10-15 times in each direction. What it does: The lower trunk rotations exercise is good for stretching back muscles. Your next step is to see what is causing the pain in your back. Call us to schedule an appointment. Relieve Back Pain In Minutes Try this movement if you are experiencing back pain. We’re very excited to have a new program starting in the lower level of the building!! Torri Price, a teacher at Central School in Kewanee, will be opening Just For Kix with dance classes starting in September. We’re looking forward to seeing the activity and energy she brings to the building!! You can find out more about Torri and the Just for Kix programs at the FaceBook page Just For Kix - Kewanee, IL. Church Renovation Update! Our new clinic renovation project is progressing nicely!! All of the stained glass has been removed, and the windows have been replaced with energy-efficient windows. We’re hoping to find a buyer for the stained glass so that it can be enjoyed for many more years. Construction continues in the clinic area where all of the walls are up, the plumbing rough-in is finished, and the electric rough-in is underway. Insulation and drywall will go up soon, giving the space a more finished feeling!! We still don’t have a move-in date, but we’re anticipating late August or early September. We’re also excited to move forward with plans for the new building for The LOTT, which should break ground soon!!
Congratulations! CONGRATULATIONS to Nic and Sarah (Comer) Interial, who were married in a beautiful outdoor service on June 30th. They were joined by many friends and family, and had a great time at their reception in Annawan. The newlyweds have known each other since grade school, and have been looking forward to the wedding for some time. Nic is a Physical Therapist and Certified Athletic Trainer in our Kewanee clinic. Sarah is a Cosmetologist and Hair Stylist at Personal Touch.
DISCOVER HOW TO LIVE PAIN-FREE
At Kewanee Physical Therapy & Rehab Specialists, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
It’s time to call Kewanee Physical Therapy & Rehab Specialists if: • You are 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
www.simpleset.net
CALL TODAY! (309) 852-2200
Health & Wellness The Newsletter About Your Health And Caring For Your Body
INSIDE: • Are Your Feet Causing Your Back Pain? • Relieve Back Pain In Minutes • Patient Success Spotlight LIVING LIFE WITHOUT BACK PAIN “Movement Increases Strength Of Back Muscles!”
In the old days, when your back was hurting, your doctor told you to rest until it felt better. However a lot has been learned about proper treatment for back pain since those days, and gone are the days of prolonged bed rest. New studies show that proper movements, posture and a gradual return to activities, has been found to be much more successful to control back pain. This allows you faster pain relief and a return to normal pain-free activities. Bed rest and inactivity have been shown to weaken muscles and bones. Whereas exercise in general, increases strength and flexibility of the muscles,aiding inhealingthrough increasedbloodflowtotheaffectedarea. It has also been found that exercise and aerobic activity, like walking, assists in bringing nutrients to structures in the spine. Some of these structures, like the discs between your vertebrae, have a poor blood
supplyand relyonyourbody’smovementsandaerobicactivity tocirculate nutrients. When a person is inactive, less of these nutrients are able to get to the structures in the spine to keep them healthy. In our programs, we look at your individual health history as well as your current mobility level and interests. Following a thorough exam, our spine specialists will develop an individualized treatment program specifically foryou.Wecombineourexpertise inmanual therapy,exerciseprescription and patient education to relieve your pain, restore your function and prevent your symptoms from recurring. We want to be your partner in health to guide you back into your previous activity level without pain. Look inside to learn more about our programs and say good-bye to that aching back!
Call the clinic nearest you to schedule an appointment today! Kewanee: (309) 852-2200 Galva: (309) 932-8100 Stark County: (309) 695-4010.
www.kpt rs.com
Don’t Forget To Stay Hydrated This Summer! 4 SIMPLE WAYS TO MAKE HYDRATION A HABIT Manypeoplearesobusy that theybarelyhave time toeat, letalonepause for a water break, and you may find that you often go hours and hours withoutquenchingyour thirst.Butstayinghydratedhas realadvantages, including helping you maintain your energy and focus. It’s important to give your drinking habits the attention they deserve. Here are some simple ways to stay hydrated this summer. 1. Always carry a water bottle. If you have a bottle within arm’s reach, it’svery likely thatyou’llmindlesslysipfrom it throughout theday,without having to make a conscious effort.
3. Sip on a mug of herbal tea every evening. If you make this a habit, you’ll add an extra cup of fluid to your body every single day. 4. Eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, you’ll automatically up your fluid intake. If you’re an elderly adult, it’s especially important to pay attention to hydration. Aging impairs the body’s natural thirst mechanisms, which makes iteasier tobecomedehydrated.These tipsshouldmakehydration ahabit inyour life.Remember toalwayskeepawaterbottleasaphysical reminder to drink even if you’re not thirsty.
2. When you’re feeling frazzled, grab a glass of cold water. Studies show that people instantly feel more alert after drinking H2O.
Attention Sciatica Pain Sufferers! LOW BACK PAIN / SCIATICA WORKSHOP August 16th 7:00pm At this workshop you will learn:
ü T he single BIGGEST #1 MISTAKE back pain and sciatica sufferers make which actually stops them from healing ü The 3 Most Common Causes of Lower Back Pain and Sciatica ü A Sure-Fire Way to Pick the Right Treatment for the Cause of Your Pain (and save you a ton of time and money) ü How a problem in your back can cause pain, numbness or tingling in your leg ü What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery
• Do you suffer with back pain or leg pain when you stand or walk? • Do you have pain when you sit for long periods or drive? • Does your back ever “go out” if you move the wrong way? • Do you experience pain, numbness or tingling into your butt, groin or down your leg? • Areyouafraidyourpainwillgetworse ifyoudon’tdoanythingabout it? If you have answered YES to any of the above questions, the Lower Back and Sciatica workshop may be for you! Lessmovementand less enjoymentof lifecan lead todepression, increasestressandcreatesa sedentary lifestyle (mostly sitting... not moving much) which leads to more health problems... and life problems. Here at the Sciatica and Lower Back Specialists at Kewanee Physical Therapy & Rehab Specialists, we’ve helped 100’s of people from right here in Kewanee, Galva, and Stark County who have suffered needlessly with lower back pain and sciatica... it’s our specialty.
Workshops are free but seats are limited. Only 15 spots available. Don’t delay, register today by calling now!
www.kptrs.com Call the clinic nearest you to schedule an appointment today! Kewanee: (309) 852-2200 Galva: (309) 932-8100 Stark County: (309) 695-4010.
8 NUTRITION TIPS FOR A HEALTHY SUMMER
Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warmweather favorites while keeping your nutrition in check with the tips below. 1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner. 3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick.
5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized. 6. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 7. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. 8. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.
http://www.coreperformance.com/daily/live-better/15-nutriton-tips-for-a-healthy-summer. html
Call the clinic nearest you to schedule an appointment today! Kewanee: (309) 852-2200 Galva: (309) 932-8100 Stark County: (309) 695-4010.
www.kptrs.com
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