PeakPerformance: How To Solve Daily Aches & Pains

Health & Wellness The Newsletter About Your Health And Caring For Your Body


INSIDE: • Simple Tips For Ache Relief • Relieve Pain In Minutes

• Healthy Recipe • Sudoku Corner

How do you feel when you wake up in the morning? Does your body feel stiff, like a brick that’s been plastered to your bed? Is it difficult to move your arms, legs, back, etc., without feeling achy, sore, or even painful? Does it feel as if your body is moving in slow motion, your discomfort holding you back? Your body was made to move. Prolonged periods of inactivity can cause muscles and joints to constrict, resulting in pain or achiness - that’s why the mornings are typically the hardest for people experiencing these symptoms. However, the way that you live your daily life can also be a factor in daily aches and pains. Your body relies on certain physical responses to movement, such as posture, coordination, strength, blood pressure, etc. Everything you do has an impact on the way your body responds. If you live an inactive or unhealthy lifestyle, aches are certainly common. Conversely, if you have sustained an injury or strain from an overly-active lifestyle, aches will also be common. Whatever the case may be, physical therapists are here to help. Their sole focus is helping you achieve your highest level of comfort. If you are experiencing daily aches and pains that you just can’t seem to shake, give our office a call today.

Why am I so achy? Overexertion is a common reason for achiness or pain. Let’s say you decide to start up a new physical routine. You’ve never been much of a runner, but you want to get into it. So, the first day you run, you push yourself to a mile. You didn’t think it sounded like too much, but your body wasn’t used to it. Your legs were overworked, and the tissues in your muscles got irritated, causing inflammation. Therefore, you wake up the next morning with sore legs. This is what happens when any part of your body is overworked. You may not notice it during the day while you’re moving, but inflammation can thicken overnight during inactivity, causing tissues to become inelastic. This can cause stiffness or pain in the morning, typically easing as you move throughout the day. However, the cause for stiffness isn’t always as cut and dry as, “I did an exercise I wasn’t used to so now I’m sore.” Sometimes it’s difficult to pinpoint the cause of your discomfort. That’s why it’s important to consult a physical therapist if your aches and pains persist.

Say goodbye to aches and pains once and for all! Give us a call today to get started!

INSIDE: • Daily Aches & Pains Holding You Back? • Relieve Pain In Minutes • Healthy Recipe • Simple Tips For Ache Relief



Because you are a past patient of Peak Performance Physical Therapy, we invite you for: A COMPLIMENTARY PAIN/INJURY SCREENING! (517) 853-6800 7402 Westshire Drive, Suite 105 Lansing, Michigan 48917 2301 West Grand River Ave. Okemos, Michigan 48864

13105 Schavey Rd. Suite 5 DeWitt, MI 48820

Offer valid for the first 20 people to schedule. Expires 05-28-20



• Sleep! - This is probably the easiest step you can take to relieve common aches. Your body chemistry is delicate, and not getting enough sleep can affect that. This prevents your muscles and tissues from functioning as they normally would, resulting in stiffness, soreness, or achiness. • Stay hydrated - Drinking water is an important part of living a healthy, pain-free life. When you are dehydrated, your tissues become drier, which slows down normal chemical processes in your body. Your body is 70% water and your muscles are 80% water. When you don’t drink enough water, your body can become achy due to dryness. In order to stay hydrated, you should drink 1/2 your body weight in ounces every day. • Maintain a healthy diet of fruits and vegetables - Fruits and vegetables with bright colors often have a higher concentration of antioxidants and vitamins. By keeping these a consistent part of your diet, you can better assist your body in both repairing itself from pain or injury, as well as providing a preventative. Fruits and vegetables help your body in maintaining its normal functions. • Exercise regularly - Exercise allows your body to efficiently pump blood around your body. When you exercise on a consistent basis, muscles and joints remain warm, lowering the possibility of them becoming tight. • Keep a good posture - Slouching causes stress on the shoulders and neck, which can cause pain or achiness. If you sit at a desk or computer, it is important to get up every 30 minutes for a few seconds to stretch. Moving around or simply standing up after a while is a great way to maintain a good posture, even if you don’t have a very active day. • Get a physical therapy consultation - If your aches and pains are persistent and aren’t going away despite your best efforts, it may be time to consult a physical therapist. They will help you determine the best course of action for your specific needs. Below are some exercises you can do on your own to get moving and stay active, even as everything is closing down: 1. Dumbbell Wood Chops. Looking for exercises to do with your dumbbell at home? Begin by holding the dumbbell with both hands above one side of your head. Swing

the dumbbell in a controlled motion diagonally down across your body, toward your opposite hip. Use the power from your hip rotation to make this swinging motion. By engaging your back, shoulder, legs, and abdominal muscles, you can feel good knowing that you’re getting the full workout you’re looking for! 2. Running Man. Begin by lifting your right leg so that it is parallel to the floor. Bend your arms into proper running positions, with right arm bent in front of your torso and your left arm bent behind your torso. In one motion, extend your right leg so that it is behind you and lean forward with your torso, extending your right arm in front of you and your left arm behind you. How physical therapy will help: A consultation with a physical therapist will allow you to address the issues that you’re facing. It is always better to figure out the cause of your pain early on, rather than waiting until it gets worse. The earlier you make an appointment, the easier the treatment will be. Your physical therapist will give you a muscle and joint evaluation to discover problem areas and determine exactly what may be causing your aches and pains. From there, they will create a personalized treatment plan for you that will help alleviate your aches. They are dedicated to your progress and genuinely want to see you feel better - so why wait? Say goodbye to your daily aches and pains with physical therapy today!


Relieve Pain In Minutes Try this movement if you are experiencing shoulder pain.

INGREDIENTS: • 4 small potatoes, peeled and diced • 1 small white onion, chopped • 1 cup shredded carrots • ½ cup diced celery • 1 teaspoon dried basil • 1 teaspoon dried parsley • 3 cups chicken broth • 1 pound lean ground beef • 3 Tbsp butter

Stretches Shoulders

MEDIAN NERVE GLIDE Start with your arm hanging down at your side with your elbows straight and palm facing forward. Next, bend your wrist forward and back. Your other hand should be checking to make sure that your shoulder stays down and drawn back the entire time. Hold for 20 seconds.

• ¼ cup all-purpose flour • 2 cups milk • ½ teaspoon salt • ½ teaspoon black pepper • 2 cups shredded cheddar cheese

INSTRUCTIONS: Place potatoes, onions, carrots, celery, dried basil and parsley in a large crock pot. Pour chicken broth over vegetables. Cover with lid. Cook on low heat 6 to 8 hours OR on high heat 4 to 5 hours or until potatoes are tender. About 45 minutes before serving, cook and crumble ground beef in a large skillet over medium-high heat. Drain any grease. Pour cooked ground beef into crock pot. Carefully wipe out hot skillet with a paper towel then add butter. When butter is melted whisk in flour and cook until golden brown and bubbly (about 1 minute.) Whisk in the milk, salt and pepper. Pour mixture into the crock pot and stir to combine everything. Add the shredded cheese to crock pot. Stir again. Cover with lid and cook another 30 minutes or until cheese is melted.

CALL TODAY! 517.853.6800

Staff Spotlight

PPE Drive at Peak Performance Physical Therapy

MEGAN BREW, PT, Mason Clinic Manager Megan is from Temperance, MI (almost Toledo!). She enjoys being outdoors, running, playing with her dogs. She also loves horses, and grew up riding them, which she hopes to get into. Along with those interests she enjoys hunting and watching movies.

APRIL 13TH-APRIL 30TH Peak Performance Physical Therapy is asking the community to help us support our front-line providers by donating essential PPE as we continue to fight the COVID-19 pandemic. We are utilizing all 3 of our clinical facilities as drop-off locations and we will distribute them to local hospitals and physicians in need.

Megan chose physical therapy because she truly loves helping people get moving and get back to doing the things they love to do. She was first interested in physical therapy when introduced to hippotherapy (pediatric PT on horses) as a teenager. Her interest in physical therapy grew from there. She specializes in pediatric physical therapy, but enjoys all ages! Want to schedule an appointment with Megan? Call Us Today!

Items most needed include: • Gloves • N95 Masks • Hand Sanitizer • Cloth Masks With Filters • Disinfectant Spray And Wipes • Headbands With Buttons Or Straps For Masks

Our healthcare providers on the front-lines of treating COVID-19 patients have supported our community for years and now it is our turn to support them. It is time for our community to support those who are protecting our community. The collection drive will start April 13th and go through April 30th. WWW.PEAKPERFORMANCEOMPT.COM

Sudoku Corner


1. Open your smart phone to the camera app 2. Center the desired QR code in the frame (this wi l l take you direct ly to our Google Review Page) 3. Let us know how we did! INSTRUCTIONS:

(Lansing Location)

(Okemos Location)

(DeWitt Location)


Page 1 Page 2 Page 3 Page 4

Made with FlippingBook HTML5