Health &Wellness The Newsletter About Your Health And Caring For Your Body
• Favorite Summer Foods • Addressing The Core Problem • Patient Success Spotlights • Exercises for Headache Relief
LIFE DOESN’T HAVE TO BE A PAIN IN THE NECK
Head and neck pain is not the type of pain that you can push through and deal with for too long. For one thing, chronic pain in the head or neck is often associated with some sort of chronic health concern — one that you need to deal with, not ignore. Secondly, when you are dealing with constant pain in your head or neck, it becomes difficult to concentrate. This can have a negative effect on your personal relationships, your career and more. The most common cause of neck or head pain is a muscle or joint problem. Working with a physical therapist can help you to identify the cause of the
trouble and begin taking steps to correct the issue, allowing you to find relief from the pain without having to commit to long-term pain management —which often includes the use of pain medications that are potentially harmful to your health and not likely to work as well over time. Unlike pain medications that become less helpful the longer they are used, physical therapy provides long-term relief from pain by correcting the joint or muscle concern with targeted therapies like flexibility exercises, muscle strengthening techniques, and guided stretches that target core joints and muscles.
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Natalie: “I have a few favorite summer foods Watermelon is a good one, but I also love cream candinnerswithcornon thecob,cabbage,sausage, and carrots. My favorite drink on a hot summer day is an ice cold sweet tea.” Teresa: “My favoritesummer treatsarewatermelon, corn on the cob, steak on the grill, and BEER!!! A frozen Sangria is also super refreshing on a hot summer day!” Tawna: “Freshwatermelonwith theseeds in it from the Farmers Market – but you have to get it from the Farmers Market because it’s difficult to grow in Wyoming.” Donna: “I love a grilled hot dog and pineapple lemonade in the summertime!” Withsummeractivities infullswing,wewanttomake sure you are making the most of it. If you ever have anyquestionsaboutstayinghealthyandactive in the summer, or if you need any assistance recovering from pain or an injury, don’t hesitate to contact us! We hope you have a great summer ahead filled with tasty treats, and don’t forget to always drink responsibly! We’d love to know – what are some of your favorite summer foods?
Summertime is in the air! That means cookouts, barbeques, pool parties, fairs, festivals, and all the other activities that come with the tasty summer food we long for all year. While it is important to maintain a nutritious diet, it is also perfectly fine to indulge every once in a while–andwithall theappetizing food thatsummer brings, this isagreat time todoso!There isnothing wrongwith treatingyourself–sograb that icecream by the pool and don’t feel bad about it! AtAvenuesPhysicalTherapy,weknowwe’reexcited forthedelicioustreatswe’llbeconsumingforthenext fewmonths. Here are some of the favorite summer
foods of our Avenues Physical Therapy family:
Linda: “I love a good corn on the cob, but I also lovemintchocolatechip icecream inasugarcone, topped with chocolate sprinkles.” Eric: “There’s nothing like garden fresh sliced tomatoes with olive oil, salt, and pepper.” Kelsey: “An ice cold beer and a good hamburger with homegrown tomato slices are hard to beat in the summertime. Oberon Ale from Bell’s Brewery in Michigan isagreatsummerbeer.It isawheatbeerwith slightly spicy hops and a mild fruity aroma. Another goodbeer isLeftHandBreweryNitroMilkStout–this isn’t exactly a summer beer, but it is still tasty!”
NO REFERRAL? NO PROBLEM! Did you know we can see you for PT with or without a doctor or other healthcareprovidersreferral?Oneofourphysicaltherapistswillevaluate you, and customize a treatment plan to reduce your pain and get you moving better. Refer yourself or someone you care about!
CHEYENNE DAY OF GIVING THANKS TO ALL WHO DONATED!
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We would like to thank all of our patients and friends who donated to this year’s Day of Giving!
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ADDRESSING THE CORE PROBLEM
Cervical arthritis causes frequent aches in the neck and shoulders. This pain is generally worse when there are sudden changes in weather or at the end of the day, and while over-the-counter medication may make the pain less severe, it won’t eliminate the pain entirely. The biggest problem posed by cervical arthritis is that the pain will typically cause a loss of range of motion in the neck, which actually increases your risk of injury as a result of a sudden movement and causes regular discomfort and frustration as you are not able to utilize your neck in the way you normally could. There are plenty of situations in which pain in the neck as a result of cervical arthritis grows so severe that it can cause chronic poor posture and even a reduction in height. ADDRESSING THE CORE PROBLEM The majority of neck and head pain can be helped with one simple strategy: strength building. It frequently happens that the absolute cause of the start of a pain in the neck or head is a result of poor posture or quickened motion, and building core strength, as well as strength in the neck, can make a huge difference in your ability to handle tasks without experiencing chronic pain. Keep inmind that theneckandheadaresensitiveareas,soattempting to treat the pain at home can be dangerous and may not be effective. Working with a physical therapist is the safe way to ensure that you are practicing positive techniques to find relief from your aches and pains.
Not all neck or head pain is the same, so understanding the basics of what you are dealing with is the first step to achieving relief. HEAD PAIN 101 There are a lot of different types of headaches that you may experience, and each can be caused by its own different reason. For example, migraines can be caused by enviromental factors, food allergies or even as a result of stress. Thereareheadaches thatcandevelopdue tosinuspainandheadaches thatwill develop when you are dehydrated.There are also headaches that will develop when you are exposed too long to loud noises.There is no singular fix for each of these different types of headaches, which is why attempting to treat every headache you experience with the same medication frequently doesn’t work. One of the most common causes of headaches that are easily treatable with physical therapy is radiating headaches, which are caused by stress in the joints and muscles of the neck. This causes pain to radiate from the top of the neck into the head, especially surrounding the ears. There are a lot of reasons why radiating headaches could develop, including as a result of lack of movement and stiffness in the neck. This buildup of irritation can be treated with regular physical therapy, especially through the use of massage and flexibility exercises that target the muscles in the neck. NECK PAIN 101 In many situations, pain that develops in the neck can be associated with one of two major problems.The first is upper-back pain that begins to radiate into the neck. The second is arthritis. Physical therapy can be used to address both types of neck pain.
Call 307.634.0298 or visit our website at avenuesphysicaltherapy.com to schedule your consultation today!
FATHER’S DAY SPECIAL
3 1-hr Deep Tissue Massages Only $150! (Over $50 in savings)
Massages have been proven to help with stress and anxiety, fibromyalgia, headaches, and much more!
Coupon must be presented at the appointment. No duplicates. Enjoy a therapeutic massage by our very own, Donna Channel, LMT, CMT.
SCHEDULE YOUR MASSAGE BY CALLING 307-634-0298 TODAY! This offer won’t last long! Limited to the first 10 callers. Expires 7-15-19
Kelsey Kean, PT, MPT Tawna Bovero, PTA
Eric Nelson, PT Linda Froelicher, PT, MSPT
PATIENT SUCCESS SPOTLIGHTS
Relieving My “Pain-In-The-Neck”
Print sudoku http://1sudoku.com Call IN & Win! Find the misspelled word in this newsletter for your chance to win a $10 Gift Card! “Linda F has played a significant role in helping me develop my core strength and helping me maintain my balance as I turn, lie, sit, and stand. She has made me more comfortable in my movements which makes me more confident.” - R. Larry Meuli. Balance Therapy Story
I had put up with tight muscles, limited motion, and some pain for a long time. I had tried massage and acupuncture (multiple times) to get relief. I received a newsletter in the mail from Avenues PhysicalTherapy to try PhysicalTherapy as they have the experience, means, and methods to help. The flyer offered a free check-out and screening. I decided to give them a call. The screening was set just a few days away. I met with Kelsey and explained my issues. Limited neck rotation was a major concern. While driving I could not look over my shoulder to check the left or right side “blind spots” creating real safety issues. The rotation also caused shooting nerve pains. Neck pains alsooccurredwhilesittingand readingordoingcomputerwork. Theneckpains were also affecting my sleeping when I moved in bed. Kelsey’s screening included rotational movement, “up and down” nodding, and flexibility. He recommended a series of PT treatments that included learning exercises that can be done daily at home plus strength training for the neck muscles and stretching done at the clinic. His “hands-on” therapy was always a great finish to each PT session. After twosetsof therapysessions, Icannowsafely lookovermyshoulderwhile driving, sit and comfortably read without pain. As an added benefit, Kelsey’s plan helped my skiing. The stretching and flexibility are always helpful and the neck rotation really helps when turning my head-with-ski-helmet to avoid other skiers. Istrongly recommendusingAvenuesPhysicalTherapy. Kelsey listened, tested, and developed a plan to relieve my symptoms. I no longer have my “pain-in- the-neck.” - John P.
Congrats to last month’s winners: Brenda Gregg & Srujal Patel
Call: 307-634-0298 *Contest for past and present patients ONLY
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This Could Be You! CALL TODAY! 307-634-0298
Kelsey Kean, PT, MPT Tawna Bovero, PTA
Eric Nelson, PT Linda Froelicher, PT, MSPT
Avenues Physical Therapy NECK PAIN AUDIT
Q: I woke up with a ‘kink’ in my neck 3 days ago and it hasn’t gone away. Can physical therapy help me? A: This is a common question, and one we hear from a lot of people. Before we answer this for you, we want to walk you through a simple test. We call it the ‘neck pain audit.’ It will tell us if PT can help you or not.
Part 1: The “Changing Lanes & Backing Your Car Up” Test 1. Sit in a chair keeping good posture. 2. Turn your head to the right as far as you can. 3. Turn your head to the left as far as you can. Is it harder to turn one way than the other? Or are they the same? If you felt pain, soreness or stiffness turning your head, then write it down here:
Part3:The“Holding thePhoneBetweenYourShoulder&Ear”Test 1. Sit in a chair keeping good posture. 2. Tilt your head to the right (right ear to right shoulder). Don’t scrunch your shoulder up. 3. Tilt your head to the left (same thing to the other side). Was one side tougher than the other? Write down what you felt: Now that the test is done, let’s take a look at this. A really simple rule we use in PT is: if the pain is reproducible, then it’s reducible .This means that if one of these movements made your neck pain, soreness or stiffness worse, then there’s a good chance we can help you in physical therapy. So here’s what to do next: if you are ready to get rid of that kink in your neck so that you sleep better and don’t have pain at work, then complete this form and bring it with you to your FREE exam. At the FREE exam you will receive: • A detailed plan that explains where your pain is coming from • What successful treatment looks like • The cost and time needed to heal If you are ready to schedule your FREE exam, call 307-634-0298 today!
Part 2: The “YES” Head Nod Test 1. Sit in a chair keeping good posture.
2. Look up as far as you can (tilt your head back like a PEZ dispenser). 3. Look down as far as you can (try to touch your chin to your chest).Did you have any pain, soreness or stiffness? If so, then write it down here. Note what you felt with what movement (example: ‘A deep ache in my right shoulder when I tucked my chin to my chest. Felt stiff.’):
611 West 18th Street Cheyenne, WY 82001 F R E E N E C K E X AM C E R T I F I C AT E Call 307-634-0298 today to schedule your free exam. This offer is limited to the first 15 callers. If you or someone you know needs help, don’t delay! This offer expires 06-30-2019. “No More Headaches!” “I came in based on a newsletter sent to my wife that discussed neck pain and migraine headaches. I was experiencing almost daily headaches for a couple of weeks and thought I would try your clinic. After just a couple of appointments my headaches subsided to hardly any within the following month so that was a huge improvement. Over the next few weeks the combination of massage/stretching of my neck muscles and teaching me some regular exercises to improve my posture (sitting and standing) and strengthening my related muscles seems to have really made a difference. When I get lazy on the exercises I do notice the difference! Thanks for the help! It was worth it!” - Doug S .
E X E R C I S E S F O R H E ADA C H E R E L I E F
AR E YOU SUFFER ING FR OM HE ADACHE S? If you suffer from headaches, try these recommended exercises. For the first three days, perform Exercise 1 (Head retraction in sitting) 6-8 times a day, 10 repe- titions each time and whenever you feel a headache developing. If this reduces your headaches but does not abolish them completely, you should add Exercise 2 (Neck flexion in sitting). In particular, headaches that spread over the top of your head to above or behind the eyes are often relieved with this exercise. In case your headaches are not relieved by these two exercises, try sustaining the end range position for 1-2 minutes.
E XER CISE 1
Sit in a chair with good posture. Tuck your chin as if you are nodding yes. Hold for 2 seconds then return to the starting position. Repeat as specified above.
E XER CISE 2
Sit in a chair with good posture. Lower your chin as if you are nodding yes, using your arm to assist until you feel a slight stretch in the back of your neck. Hold the position, then return to the starting position. Re- peat as specified above.
Greek Turkey Burgers
INGREDIENTS • 1 cup frozen chopped spinach, thawed • 1 lb 93% lean ground turkey • ½ cup crumbled feta cheese
• ½ tsp garlic powder • ½ tsp dried oregano • ¼ tsp salt • ¼ tsp ground pepper • 4 small hamburger buns
• 4 tbsp tzatziki • 12 slices cucumber • 8 thick rings red onion (about ¼-inch)
INSTRUCTIONS Preheat grill to medium-high. Squeeze excess moisture from spinach. Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a medium bowl; mix well. Form into four 4-inch patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes per side. An instant-read thermometer inserted in the center should register 165°F. Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.Page 1 Page 2 Page 3 Page 4 Page 5 Page 6
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