NEWSLETTER THE HEALTH & FITNESS
NOTES FROM ANDREW I hope you have been reading my past newsletters – I’ve talked about my knees, being tired, self-limiting beliefs and more. The need for goals, were returning. They were not getting the pain down their legs any longer but low back pain had returned. I was surprised as the last time we had communicated they had returned to golfing and all desired exercise with no symptoms. Even full-time work, travel and heavier lifting were being tolerated well. So, I asked what all therapists would ask – “are you still doing your exercise?”
consistency and difficulty taking my own advice have also been discussed. In this last month – I hadmy 3rd knee meniscectomy, took some time off and have resumed consistent exercise- including sand volleyball! I’ve scheduledmy personal physical and all the fun stuff associated with turning 50 as well (I won’t include the details from that). I’ve spent much more time with my family, bothmy immediate family and extended family for our summer “vacation”. It is awesome to slow down a bit, catch up with family and do some counting of the many blessings we have. Doing all of this personal health, rest and relaxation has been good. It is not my normal reality. With the forced time down with the knee procedure and long term scheduled family events all occurring at the same time it feels like one of the longest breaks I’ve ever had. As I have returned, I have been thinking about my patients, particularly those who have come back with the same issue “rebounding” again. It is interesting to hear someone (myself in particular) talk about how they did their exercises until they felt better- then slacked off. When we stop doing a successful exercise program, we tend to do okay at first and all of a sudden – symptoms return in full force. One of my most interesting comments froma client recently was their plan to have spinal surgery as their symptoms
Now I think I ama fair teacher. But I did not get through to this individual until I asked how his blood pressure was doing. He said great. I asked if he was still taking his blood pressure medication and he responded “of course – otherwisemy blood pressure problems would come back”. I said sounds like your back exercise and smiled. I think something clicked with him. We frequently talk with our clients about getting not only the right exercise but the right amount of that exercise as our best way to help speed recovery- getting you back to the things that you want to- naturally. Hopefully reducing, or even eliminating, the need for medications, injections and sometimes the need for surgery. I’m not aware of any pill that anyone can take that will increase strength, improve flexibility or increase endurance. But I do believe that properly prescribed and performed exercise has this amazing potential. I have asked clients to think about exercise like a prescription drug. That once you find the right dose, you need to keep performing it long term. Keeping up with an exercise program is hard- but is often the most effective thing you can do. Is there some ache or pain keeping you fromdoing what you need or want to do? If so, let us know if we can help find the right dose of the right exercise to get you back to your best!
• Physical Therapy • Work Injury Rehab • Sports Injury Rehab
• Trigger Point Dry Needling • Education
NEWSLETTER THE HEALTH & FITNESS
It is incredible to realizehowcommonneckpain is—especiallyamongAmericanadults! More than two-thirdsofU.S.adultswilldevelopneckpainat leastonce in their life,and the reasons for theneckpain areas variedas thepopulation of thenation itself. Injury, muscle strain and even stress can cause significant pain in the neck and upper back. If you aren’t careful, a neck injury can lead to chronic pain, and it is even possible for chronic headaches like migraines to develop as a result of regular neck pain. If your pain is developing gradually over time and is not the result of any particular injury that comes to mind, then it may be a result of degenerative disc disease. When this develops, you may experience chronic neck pain as a result of fluid-filled sacs that are becoming thinner over time as a result of stress and strain. Physical therapy can help alleviate the pain from degenerative disc disease by helping restore blood circulation and improve range of motion in the neck. This therapy is approached in a careful and deliberate way so as to not cause further pain in the neck region. Sometimes, neck pain develops after a particular injury, such as due to athletics or even as a result of a car accident or a slip and fall accident. When this happens, your pain could be a result of a muscle strain or sprain. When this is the case, then using traditional methods like hot and cold therapy and targeted physical therapy treatment STAY A NECK AHEAD OF CHRONIC PAIN! INSIDE: • Is Your Neck Pain Caused by Sleep Issues? • Relieve Neck Pain In Minutes • Patient Success Spotlight • Staff Spotlight • You Do Not Need A Referral For An Appointment Here is a quick breakdown of what could be going on to cause your neck pain:
Whether you have hurt your neck or have been suffering for a long time, seeing a physical therapist at one of our clinics can help you return to a more active and pain-free life. Give us a call at 515-270-0303 today!
candoa lotofgood toalleviate thepain.However,attempting thewrongexercises on your own could also result in further pain. In some cases, mechanical neck pain can develop as a result of a change in the neck joints. This may develop as a result of a disc collapsing, which causes the space between the bones to become narrow, often causing bones to strike one another, resulting in pain. When this isn’t addressed, mechanical neck pain can spread, causing the pain to become more severe and covering a wider range of the neck. Finally,neckpain issometimescausedby radiculopathy,which refers topressure or irritation in the nerves of the neck, which alters the electrical signals in the neck, causing you to feel more pain throughout the day. Physical therapy can help reduce the pressure and irritation surrounding the nerves, often offering immediate relief from pain and discomfort. These are just some of the frequent causes of neck pain. It is important that you address theactualsourceofyourneckpain toavoidmakingyoursymptomsworse. If you or someone you know is struggling with neck pain give us a call. Let us see how we can help!
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IS YOUR NECK PAIN CAUSED BY SLEEP ISSUES?
There is one more factor that often is not spoken about, but it’s a frequent cause of neck pain and discomfort: sleeping issues. Sometimes, sleeping in a certain position or sleeping on a mattress or pillow that is too soft or too hard will lead to neck pain. This pain will appear to be chronic, as the sleeping issue is likely something that you experience day after day, causing the pain to return regularly. It may be helpful to rule out sleeping concerns as a reason behind your neck pain by assessing your sleeping conditions and making any changes that you think may be necessary. Adjust howmany pillows you sleep on, the position you sleep in or even your mattress! Simple changes to your sleep posture can make a huge difference! We have many ideas if you need help. For more support in finding relief from neck pain, talk to your physical therapist.
Call us today to schedule an appointment!
Tamie Drees, PT, DPT, ATC Tamie is the newest member of our team and is excited to be back in the Des Moines area. She is originally from Carroll, IA where she grew up on the family farm. Tamie participated in basketball and softball in high school, and continued her love for sports by pursing a Bachelor of Science degree in Athletic Training at the University of Northern Iowa. Tamie attended Des Moines University where she received her Doctorate of Physical Therapy in May of 2017. Following graduation, Tamie moved to Lincoln, NE where she has worked in outpatient orthopedics for the last 2 years. “I am excited to bring the skills and techniques I learned over the past years to Johnston PT”. One of Tamie’s passions is treating neck and low back pain. “Neck and low back pain are very common conditions which affects the day to day activities for so many. Being able to help someone ultimately change their quality of life with less pain and improved function is why I love being a physical therapist.” Excited for her journey in the Des Moines Area, Tamie enjoys being active and outdoors,watchingandplayingsports,attendingcountryconcerts,andspending time with her family and friends. “My family is a huge part of my life which motivated me to return back to Iowa.” Tamie has 7 nieces and nephews and is known as the “favorite aunt”. We are excited to have her here! STAFF SPOTLIGHT
Patient Success Spotlight
YOU DO NOT NEED A REFERRAL FOR AN APPOINTMENT
• Do you wake up with aches and pains? • Do family members have to help you out of your chair? • Does pain from an old injury keep you on the sidelines? • Does back pain put a frown on your face? • Do you have swelling and stiffness in your shoulders or knees? If You Said Yes...Now IsTheTimeTo Contact Johnston Physical Therapy & Elevate Physical Therapy To Get Your Body Back In Working Condition. You Don’t Need A Prescription! Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a physician referral is not needed. In the state of Iowa you have direct access to physical therapy! YOU HAVE THE POWER TO CHOOSE. Just as you can fill a prescription for medication at a pharmacy of your choice, you can choose where to receive physical therapy as well. Taking care of yourself means taking charge of your healthcare, so remember that regardless of which physician you see, you have a choice when it comes to physical therapy.
“ I am so thankful for them and all that they have done.” “Today, I can truly say that all the therapy I received from Johnston Physical Therapy has made me feel almost 100% better. With the variety of exercises with elastic bands, balancing activities, stretching, and working with weights I am so thankful for them and all that they have done.” -Patrice B.
Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain.
RETRACTION / CHIN TUCK Slowly draw your head back so that your ears line up with your shoulders.
If this exercise does not provide you relief/help, please consider an evaluation to see if we can identify the source of your pain and provide a plan to get you back
UPCOMING FREE WORKSHOPS
On Saturday, September 7th • 10am At Johnston Clinic Location • Do you suffer with dizziness or vertigo? • Do you suffer from loss of balance? • Are you afraid of falling? • Are you afraid your dizziness or vertigo will get worse if you don’t do anything about it? If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial) the Dizziness, Balance, & Vertigo Workshop is the event for you! Here’s some of what you’ll learn: Dizziness, Balance, & Vertigo Workshop ü The single BIGGEST #1 MISTAKE Dizziness, Balance, & Vertigo sufferers make which actually stops them from healing ü The 3 MOST COMMON CAUSES of Dizziness, Balance, & Vertigo ü What successful treatment and permanent relief looks like
On Saturday, September 28th • 10am At Ankeny Clinic Location • Do you need strategies to improve your running performance? • Do you want to decrease your chance of injury?
• Do you suffer from a past injury? • Do you have pain while running?
ü Learn the latest tips, training strategies and research to improve running ü Find out what simple exercises can keep you running consistently ü Learn keys to training that apply to beginning runners and seasoned, competitive runners alike • Are you afraid your pain will get worse if you don’t do anything about it? If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial) the Running Workshop is the event for you! Here’s some of what you’ll learn:
DON’T DELAY, REGISTER TODAY BY CALLING NOW!
Johnston Clinic 5627 NW 86th Suite 200 Johnston, IA 50131
Ankeny Clinic 1810 SW White Birch Circle, Suite 107
Ankeny, IA 50023 P: 515-964-8885 F: 515-964-4557
P: 515-270-0303 F: 515-270-0160
www.johnstonpt.com | www.elevateptiowa.com
IS YOUR DIGITAL LIFESTYLE AFFECTING YOUR POSTURE? 4 5 1 2 7 3 6 5 3 7 1 8 7 2
DiscussingTheAffectsOfTextNeck. Poorposture issomethingwenormally do not think of as a contributor to neck and back pain. However, in our era of constantly being on smart phones, tablets, and computers, we often put our necks andbacks in positions of prolongedstress.Over time, this contributes to increased stress to our vertebrae, disc and muscles supporting the spine. Text neck is the term used to describe the neck pain and irritation sustained from looking down at your cell phone, tablet, or other wireless devices too frequently and for too long. Of course, this posture of bending your neck to look down does not occur only when texting. For years, we’ve all looked down to read. The problem with texting is that it adds one more activity that causes us to look down—and people tend to do it for much longer periods. It is especially concerning because young, growing children could possibly cause permanent damage to their cervical spines that could lead to lifelong neck pain. We often see patients who have suffered from back and neck pain for years who could have been treated very easily when the pain started with simple postural corrections and stretches. If you have been suffering from back or neck pain, come see one of our therapists for an assessment of what is contributing to your pain. 5 1 8 6 5 7 3 8 7 8 1 4 http://1sudoku.com n° 315825 - Level Hard 6 4 7 7 9 3 8 5 9 4
n° 329837 - Level Hard
SPINACH & EGG SWEET POTATO TOAST 8 4 9
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INGREDIENTS • 1 large sliced sweet potato (¼ in thick) 9 1 http://1sudoku.com
• 1 cup cooked spinach • 1 large egg, fried or poached • ½ teaspoon sliced fresh chives • ½ teaspoon hot sauce n° 3996 - Level Hard
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DIRECTIONS Toast sweet potato in a toaster or toaster oven until just cooked through and starting to brown, 12 to 15 minutes. Top with spinach, egg, chives and hot sauce. 7 5 2
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