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.
Health & Fitness
HOW TO DEAL WITH ACHES & PAINS
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 upwith 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.
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Call 716.839.3705 (Amherst) or 716.634.1578 (Clarence) to schedule today!
HOW TO DEAL WITH ACHES & PAINS (Continued)
How to deal with aches and pains 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 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.
Call 716.839.3705 (Amherst) or 716.634.1578 (Clarence) to schedule today!
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.
Relieve Neck Pain In Minutes Try this exercise to relieve neck pain.
CHIN TUCK
Stand with good posture against a wall. Tuck your chin in gently as if you are nodding ‘yes’ before returning to the starting position. Repeat 6-10 times to relieve neck pain.
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According to the Centers for Disease Control (CDC) and Prevention, 14 percent of people in the United States experience SAD (also known as seasonal depression). But research shows that many people can manage or avoid SAD with 30 to 60 minutes of exercise and 20 minutes of exposure to sunlight each day. In addition, data show exercisers have lower rates of recurrent depression compared with study participants who do not exercise. These figures emphasize the importance of exercising throughout the winter, especially if your goal is health and well-being as well as a trim waistline. Try these tips for maintaining your winter exercise routine this winter: • Arrange your schedule to start and end later or earlier so that you can exercise outside after sunrise or before sundown. • Get outside to walk, jog, run, snowshoe, or cross-country ski. The exposure to sunlight can help increase your vitamin D levels and elevate your mood. • Enlist the services of a personal fitness trainer. Many people find meeting with a personal fitness trainer helps them stick with their exercise routine. Personal fitness trainers also can help vary workouts to keep them interesting and effective Get professional help for SAD if you need it Although lack of sunlight and activity often are culprits of seasonal affective disorder, genetics and hormonal changes also may contribute to the condition. If exercise alone doesn’t improve your mood and your sadness persists for more than 2 weeks, schedule an appointment with one of our physiotherapists. We will provide you with techniques in addition to exercise to manage stress. ARE YOU SUFFERING FROM SEASONAL AFFECTIVE DISORDER?
References: Rosen LN, Targum SD, Terman M. Prevalence of seasonal affective disorder at four latitudes. Psych Res. 1990. 31;131-144. Rosenthal NE. Winter blues: everything you need to know to beat seasonal affective disorder. New York, NY: Guilford Press; 2006.
Blumenthal JA, Babyak MA, Doraiswamy PM, et al. Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosom Med. 2007;69(7):587-96. Centers for Disease Control (CDC) and Prevention. CDC Features. Insufficient sleep is a public health epidemic. www.cdc.gov/features/dssleep/. Accessed November 1, 2016. Centers for disease Control and Prevention. Alcohol and Public Health. Frequently asked questions. http://www.cdc.gov/alcohol/faqs.htm. Accessed November 1, 2016.
Upcoming Low Back Pain & Sciatica Workshop March 19 | 7:00 pm at the Clarence Office.
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PATIENT SUCCESS SPOTLIGHT
“Before physical therapy, I suffered from back pain and sciatica. I came to Orthosports, and within weeks felt a great improvement. Sciatica pain is gone and I can walk and sleep better. I had to return to Orthosports again due to tendonitis in my knee. Went through 4 sessions and already have a big improvement. Staff is wonderful and really care about their patients. Comfortable atmosphere. Would not go anywhere else. I always recommend this office to people. I look forward to my therapy appointments and enjoy each session knowing that I will get better each and every time. My husband has been to several other PT offices, and they are not as good as Orthosports as I have observed his therapy sessions. The staff is very knowledgeable and friendly. This office has helped me tremendously and I highly recommend giving them a try. You won’t be disappointed. Looking forward to my next session. Thank you so much for all your help. Very satisfied. You guys are fantastic.” - Cheryl O.
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