Health &Wellness The Newsletter About Your Health And Caring For Your Body
Eastern Shore Physical Therapy Celebrates The Holidays With A DAY OF FREE SCREENINGS
You’re Invited! Join Us For A Free Screening
January 9th We want to celebrate the holidays by thanking our current and past patients and their friends and family. We are providing a day of FREE SCREENINGS at our clinic! These screenings are ideal for people suffering with pain from:
• Low Back • Neck • Arthritis • Sciatica
• Hip • Shoulder • Elbow • Hand/Wrist
• Knee • Foot/Ankle
If you are having pain or problems with day-to- day activities such as walking, standing, sitting for long periods, going up or down stairs, getting in or out of the car, sleeping or driving then you should attend our event!
Contact us for more information at: 410-641-2900 www.easternshorept.com
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Make Your Goals This Year A Reality! • Core Strength & Back Pain • Tasty Recipe • Exercise Essential • Patient Success Spotlight GET TO THE CORE OF BACK & NECK PAIN INSIDE:
Discussing Back & Neck Pain with Martin Weinstein PT, MPT, COMT and Kathleen Weinstein PT, DPT.
neck pain is sometimes difficult as there is so much potential to cause more damage to the neck. This is why working with a physical therapist to address neck pain is wise. A physical therapist can help treat neck pain by improving range of motion, using targeted massage techniques, and by improving strength as needed. For example, in many situations, neck pain can be treated by improving core strength. Back Pain 101. Severe back pain impacts more than half of the population, and many of those with pain in the back as a result of injury end up dealing with that pain long term. One of the biggest problems with back pain is that once it develops, it is difficult to work around it, and many people begin modifying their movements as a result, causing their back to compensate for the injury by putting pressure on other muscles that eventually just leads to more back pain. For this reason, back pain can frequently become a Catch-22 — avoiding the things that hurt your back could actually lead you to develop more pain in the future. Working with a physical therapist is the best way to cut your back pain issues in half. Physical therapy can address back pain by helping to improve your range of motion, strengthen the muscles in your back and surrounding areas, and by using targeted massage to reduce tension. In many situations, working with a physical therapist to improve core strength can significantly reduce the severity of your back pain. Find out how you can relieve your back and neck pain for good with our programs. Call us today for more information!
Dear Valued Client,
MARTIN WEINSTEIN PT, MPT, COMT
KATHLEEN WEINSTEIN PT, DPT
Back and neck pain are two of the most common issues
that American adults experience, putting a huge physical and economic burden on working Americans by being both two of the leading needs for medical intervention and two of the most common causes people have to miss work. While these may feel like two separate issues, it is somewhat common that neck pain and back pain are actually related. Core strength can have a huge impact on your overall health and wellness, and when your core is weak, it could add up to weakness in your neck and back. Neck Pain 101. There are a lot of reasons why neck pain may develop, including everything from sudden incidents like a car accident or a slip- and-fall injury, to more chronic issues, such as regularly hunching over a desk at work or even practicing poor posture. One of the biggest problems with neck pain is that it often triggers headaches, as the pain is so closely connected to the spine and nervous system. What is more, addressing
CORE STRENGTH AND BACK PAIN
Youmaybesurprisedhowfrequently issueswiththeneckandbackactually stem from issues with core strength. Your core refers to the muscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary in just about every action that you engage in. Everything from walking and running and swimming to sitting and driving require you to engage your core. There are a lot of reasons to improve core strength outside of any existing neck or back pain. When you improve your core, you are likely to also improve your posture and thereby reduce your risk of developing further back pain in the future. Furthermore, the exercise that helps to improve core strength is often helpful in promoting weight loss, and for those who are overweight, this could also help reduce pain in the neck and the back. Sometimes, when your core is weak, it can cause you to experience added pressure on areas like your neck and back. There are a lot of ways that working with a physical therapist can help you improve your core strength. You may be encouraged to practice core exercises, for example, which may include abdominal crunches or leg lifts. Light weight-training activities are also frequently helpful, as are balance-based activities like yoga. If you haven’t spent much time building core strength in the past, then working with a physical therapist is a great place to start. Your physical therapist will guide you through proper postures and movements to reduce further risk of injury. For more information about how to start improving your core, contact us.
Contact us today to schedule an appointment at 410-641-2900!
Eating Right Never Tasted So Good!
Green Bean Casserole
• 1/2 tsp House Seasoning: • 1/2 tsp salt • 1 cup kosher salt
• 1 tbsp plus • 2 tsp canola oil
INGREDIENTS • Nonstick cooking spray • 5 cups sliced green beans • 4 1/4 cups low-sodium chicken broth • 1 cup panko breadcrumbs • 1 cup grated Parmesan
• 1 1/2 cups diced onions • 2 cups sliced baby bella mushrooms • 2 tbsp cornstarch • 1/2 cup reduced-fat sour cream
• 1/4 cup garlic powder • 1/4 cup black pepper
DIRECTIONS Preheat the oven to 350 degrees F. Spray a 1 1/2-quart baking dish with nonstick spray. Boil the green beans in the chicken broth for about 20 minutes, and then drain, reserving 1 1/2 cups of the chicken broth. Mix together the breadcrumbs, parmesan and 2 tsp of the oil in a small bowl. Set aside. Heat the remaining 1 tbsp oil in a large skillet over medium heat. Saute the onions until translucent, and then add the mushrooms and continue to cook for 3 to 4 minutes longer. Remove from the heat. Pour the reserved 1 1/2 cups chicken broth back into the pot the green beans boiled in and bring to a boil. Add the green beans to the skillet with the mushrooms and onions. While that is coming to a boil, combine the cornstarch and 1/4 cup water in a small bowl to make a slurry. Slowly pour the slurry into the boiling broth, whisking constantly as it thickens, about 2 minutes. Pour the thickened mixture over the green beans and add the sour cream, House Seasoning, and salt. Stir well. Pour into the baking dish and sprinkle with the panko and cheese mixture. Bake for about 10 minutes, and then broil until the breadcrumb topping is slightly browned. House Seasoning: Mix together the salt, garlic powder and pepper.
CALL TODAY! 410.641.2900
DISCOVER HOW TO LIVE PAIN-FREE
At Eastern Shore Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Eastern Shore Physical Therapy 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
Patient Success Spotlight
“Afteran initialassessmentandbeginningexerciseplanwithTim, Iwas largely turned over to David who implemented a regimen of stretches, presses, and exercises tostrengthenandhealmy legsand improvemybreathingandbalance. David was very skilled, patient, and knowledgeable in teaching me what to do to accomplish my set goals. I’m very satisfied with what has been achieved in just a short time. I thank David for that. I also thank Martin, Tim, Walt and everyone else who helped.” - Bill M. I’m very satisfied with what has been achieved!
Take Care of Your Aches and Pains Before It’s Too Late.
Don’twaituntil the lastminute!Spotsavailable for the first50people to respond! UPCOMINGWORKSHOP FOR PATIENTS WITH POOR BALANCE
FEBRUARY 2ND • 10AM
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
Strengthens The Core
By request, we’re hosting a Balance Workshop at Eastern Shore Physical Therapy
BRACE SINGLE KNEE EXTENSION While lying on your back with your knees bent, slowly raise up one foot a few inches and then set it back down. Next, perform on your other leg. Use your stomach muscles to keep your spine from moving. Repeat 10 times on each leg.
If you’re confused about what to do and looking for answers, here’s some of what you’ll learn: Saturday, February 2nd at 10AM
• How a problem in your spine can cause poor balance… • What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery.
Call To Reserve Your Spot! 410.641.2900 • The Single Biggest #1 Mistake patients with poor balance make which actually stops them from improvement in relief… • Asure-fireway topick the right treatment for the cause of your poor balance (and save you a ton of time & money).
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