N E W S L E T T E R
DRY NEEDL ING MAY BE THE SOLUT ION YOU’RE LOOKING FOR! NO TIME FOR MUSCLE KNOTS?
Steer Clear Of Back Pain • Practice Healthy Dieting For 2020 February Is National Heart Health Month • Exercise Essentials
N E W S L E T T E R
TREATMENT SPOTLIGHT: WHAT IS DRY NEEDLING?
Dry needling is a technique physical therapists use to treat soft tissue pain. The technique uses a “dry” needle, one without medication or injection, inserted through the skin into areas of the muscle or tissue that is being treated. DRY NEEDLING VS. ACUPUNCTURE Both use thin needles, but the underlying theory and philosophy can be very different. The application of dry needling is targeted to affect certain structures within the neuro-muscular-skeletal systems. Acupuncture can work to affect different systems in the body and uses a more holistic approach. Some clinicians are trained in both acupuncture and dry needling and appreciate the differences and utilize both techniques to help their clients. HOW DOES IT WORK? Dry needling works to eliminate pain by affecting the neurological and chemical properties in a tissue, typically muscle. This creates a neurological reset of the muscle or tissue which can enable your body and muscles to move more freely with less tension. Some dry needling techniques treat a broader landscape of the central nervous system. Instead of inserting needles only in the area of pain, the practitioner may instead insert needles in areas around but not directly on the point of pain. This technique relies on the idea that pain is the result of a greater nerve or muscular issue, not a focused one only in the main area of pain. Physical therapists use dry needling with the goal of releasing trigger points to relieve pain or improve range of motion. Preliminary research supports that dry needling improves pain levels, reduces muscle
tension, and normalizes dysfunctions of the motor end plates, the sites at which nerve impulses are transmitted to muscles. This can help speed up the patient’s return to active rehabilitation. Dry needling may provide relief for some muscular pain and stiffness. In addition, easing the trigger points may improve flexibility and increase range of motion. That’s why this method is often used to treat sports injuries, muscle pain, and even fibromyalgia pain. DOES IT HURT? Most patients don’t even feel the needle go in! Some patients report a slight sting or a deep “cramp,” both of which are signs that the treatment is working, usually followed by relief once the treatment is done. HOW MANY TREATMENTS DOES IT TAKE? You may feel relief after your first dry needling treatment but it can take multiple applications to help reduce pain and get you back to normal. IS DRY NEEDLING FOR YOU? DryNeedling isaveryvaluable treatmentoption for thosesuffering from: • Muscle Strains • Tendonitis • Osteoarthritis • Bursitis • Decrease Mobility/Range of Motion • Headaches • Chronic Pain
If you’re struggling with any of the listed conditions, call Fitness Lab today to see if Dry Needling is right for you!
A R E Y O U L E T T I N G Y O U R PA I N H O L D Y O U B A C K ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !
STEER CLEAR OF BACK PAIN
A D J U S T I N G Y O U R R U N N I N G T E C H N I Q U E C O U L D H E L P Y O U A V O I D B A C K P A I N !
Did you know that the way you run could be causing your back pain? Most people have something in their style of running that can cause long-term wear and tear. For example, a foot turned-out, a weak abdomen or poor posture contributes to stress on the body. We are trained to treat running disorders and teach corrective running techniques. By changing the way you run, it is possible to eliminate and prevent back pain.
abdominals,hamstrings,glutealsandhipflexors.An imbalanceorweakness in these muscles can lead to pelvic misalignment, causing the pelvis to tilt forward or backward. Forward tilt of the pelvis leads to a sway back. In addition to abdominal weakness, a lack of strength in the gluteals and hamstrings leads to forward pelvic tilt. While the abdominals stabilize the pelvis by pulling upward on the front, the gluteals and hamstrings offer
stability by pulling down on the rear of the pelvis. Exercises must be done to strengthen both the abdominals and gluteals. Running gives the gluteals a good workout. The abdominal muscles can be conditioned through physical therapy and easy weight training exercises. Problems with running increase as we age and are a leading cause of falls and disability in older adults. At least 20%
On a daily basis, you run more than any other physical activity. How you rundefinesmosteverythingaboutyou, includingyourphysicalabilities.Wecan helpyoudiscoverthatsomethingabout thewayyourunmaybethereasonyou have pain and help you change it. You run over a million steps in a year. Your run involves many body parts, all interacting together to produce your running style. It’s as natural
Y O U R U N O V E R 1,000,000 S T E P S I N A Y E A R
of adults over 65 have problems with running. This further increases to 50% in adults 85 years old and older. Most of these problems with running are associated with underlying diseases. For more information about how Fitness Lab can help you, call us at 303.800.2829 or visit FitnessLabCo.com.
as breathing, and if any of your six (two ankles, two knees, two hips) weight-bearing joints are not in good alignment, you’re at risk for structural pain. One minor running error repeated millions of times can do an incredible amount of damage to your back, muscles, nerves and joints. This can eventually cause pain and arthritis. Often, thecauseofbackpain ispoorstrength --specifically,weakabdominal muscles. The pelvis is held in place by numerous muscles, including the
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HAS YOUR PA I N COME BACK?
FEBRUARY I S NAT IONAL HEART HEALTH MONTH! CELEBRATE HEART HEALTH MONTH WITH THESE HEALTHY TIPS! 1. Aim for lucky number seven. Young and middle-age adults who sleep 7 hours a night have lesscalcium in theirarteries (anearlysign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for30minutesaday,5daysaweekofmoderate exercise. Even if you exercise for 30 minutes a day,beingsedentary for theother231/2hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found inmeatand full-fatdairyproducts. Choose leaner cuts and reduced-fat options . 5. Find out if you have diabetes. Millions of peopledon’tknow that theyhave thiscondition. That’sriskybecauseover time,highbloodsugar damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose,you’llprobablywant tochangeyoureating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. E-cigarettes are popular, but they’re not completely problem-free, as they still contain nicotine that is still toxic. 8.Cleanup. Yourheartworksbestwhen itruns on clean fuel. That means lots of whole, plant- based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (likewhitebread,pasta,crackers,andcookies).
1. Call and consult with a physiotherapist at one of our locations to discuss your pain and symptoms.
2. Your physiotherapist may suggest exercises or precautionary measures to relieve or avoid pain.
3. If further assessment is needed to find the cause of your paint, your therapist can schedule an appointment with you.
Contactyourphysical therapistat FitnessLab togetbackon trackwithyourhealthandfitness goals. ,Call us at 303.800.2829 or visit FitnessLabCo.com!
EXERC I SE ESSENT I AL S
I M P R O V E L E G S T R E N G T H !
SIDE LUNGE Stand with good posture. Lunge to the side. Keep back straight and your hip, knee and ankle aligned. Return to the start position. Repeat 6-10 times on each side.
BUTTERFLY STRETCH While inasittingposition,bendyourkneesandplace thebottomofyour feet together.Next,slowly letyour knees lower towards the floor until a stretch is felt at your inner thighs. Hold for 10 seconds.
IF YOU ARE UNSURE OF COMPLETING THESE EXERCISES OR EXPERIENCE PAIN WHEN DOING SO, STOP AND CONSULT YOUR PHYSICAL THERAPIST.
HEAL THY DE TOX REC I PE
M I R AC L E R E D J U I C E
INGREDIENTS • 2 large beets • 4 long carrots • 2 apples
• 6 celery stalks • 2 limes or lemons • 2 inches of Ginger • Kidneys • Pancreas • Digestive Tract
HEALTH BENEFITS • Immunity
• Eyes • Liver • Spleen
DIRECTIONS Preparebeets,carrots,apples,celery, limes (or lemons)andgingerbychopping intosmallerpiecesbefore placing intoa juicer.As theskinofabeet ispackedwithantioxidantsandnutrients, it isrecommended to leave theskinon thebeet.Beetskinand lemonpeel (ifusing)havestrongflavors,soyoucouldalsopreparehalf withskinandhalfpeeled toadjust to theflavor,orsimplypeelall ifpreferred.Donotpeel theginger,which you will add to taste as ginger can be spicy. After all ingredients are added to the juicer, blend until juiced and smooth. Drink juice as soon as possible to obtain all benefits of the antioxidants and nutrients. Miracle RedJuicecanbeabsorbedmoreeasilyonanemptystomach.Drinkoneglasseveryotherdayorasneeded.
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