Health & Wellness newsletter by Peak Motion Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
June, 2018
FAVORITE SUMMERTIME ACTIVITIES
Summer is here! Take advantage of the nicer weather to get moving and enjoy the beautiful Northwest. Here are some of Peak Motion’s favorite summer activities: Emily: Getting outside for yoga is one of my favorite summer pastimes here. I’m always scoping out good spots in Camas and Washougal to take people out for spring/summertime yoga. I also love yoga on a stand up paddle board in the summer... Brandon: I like to travel to new places during summer time. A few years back, I went to Japan. Devin: Moving up to Vancouver has increased my interest in hiking. I like to look for new places to explore and things to climb. Sara: Our favorite summer pastime is camping or now “glamping” due to our new camper trailer. I’d love to hear about your favorite camping spot. Bre: I enjoy getting up early, brewing some fresh coffee and packing up my hiking back pack for a nice long hike in the Gorge or loading up the kayaks and going to Lake Merwin or Yale reservoir. I’m always open to suggestions for hiking and kayaking!
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Health & Wellness The Newsletter About Your Health And Caring For Your Body
HELPING ACHES & PAINS “Imagine How Much You Could Accomplish Without Pain!” June, 2018 INSIDE: • Why Do Your Muscles Ache? • FREE Physical Therapy Screening • Patient Success Spotlight • Healthy Recipe
It is an unfortunate reality that pain is a part of life. Having aches and pains in your neck, back, knees, and hips is commonplace, especially as you begin to age. However, as those aches and pains grow more severetheycanbecomemorechallengingtodealwith. It is never a good idea to let aches and pains grow so severe that they interfere with your quality of life. These are a few ways to help alleviate any aches and pains that you may have: 1. Hot and Cold Therapy Using iceandheat tomanagepain isoneof theoldest tricks inthebook.Oftentimes,musclepaindevelopsas aresultof injuryoroveruseandusingover thecounter painmedications likeacetaminophenor ibuprofencan help but combining those medications with repeated ice and heat therapy is a better strategy for reducing overall pain and tightness. 2. Rest When you are experiencing pain in a certain muscle group, resting thatmusclegroup isagood idea.Sleep, in general, is beneficial for helping decrease pain. Increasing the amount of sleep you are getting by
just one or two hours per night could be beneficial in reducing your overall pain level. 3. Exercise Lack of exercise can lead to stiffness and weakness in muscles and joints, and regularly stretching and movingcanhelp increasebloodflow.Carryingexcess weight can also lead to pain and discomfort, and exercise isbeneficial insupportingweight lossefforts. Cardiovascular activities like walking, cycling, and swimming are especially good options for alleviating pain. Check with your physical therapist before trying Physical therapy is an ideal solution for addressing pain, especially pain that develops following an injury or surgical procedure. Physical therapy programs use specialized hands-on techniques to target the causes of pain and improve a patient’s quality of life. Peak Motion Physical Therapy’s programs use a combinationofexercise,stretching,manualtechniques and modalities to alleviate pain and other issues. a new form of exercise. 4. Physical Therapy
Patient Success SPOTLIGHT
Now I’m able to run without braces!
"I can’t say enough about Peak Motion and their staff. Before I started coming here, I ran, but always with a fair amount of pain and was moving from one knee brace to the other. Now I’m able to run without braces and have broken through my old 5-mile pain wall and continue on without being hindered by my knees. Looking forward to racing again!” - Christina G.
www.mypeakmotion.com
WHY DO YOUR MUSCLES ACHE?
Muscle pain is one of the most common forms of pain. It frequently develops as a result of injury or overuse and can develop almost anywhere in the body. It is most common in the arms, shoulders, legs, and back and neck. Sometimes, muscle pain will come and go, developing and then quickly subsiding before becoming a long-term issue. But this is not always the case. A sprain or strain of a ligament, which are the fibrous tissues that connect bones and joints, can cause long-term pain if correct healing does not occur. The most common issues of muscle pain are related to injuries, especially: • Neck and back injury • Shoulder injury • Sprain or strain injury • Stress from overuse or tension In some situations, muscle pain can also be caused by: • Certain medication usage • Fibromyalgia
• Autoimmune disease • Other chronic concerns
In situations like these your pain may need to be addressed by a medical professional. Physical therapists are able to address the underlying cause of pain in many chronic conditions, such as in the cases of certain autoimmune diseases and fibromyalgia.
Most aches and pains are temporary and generally last 1-3 days. However, once muscle pain begins to go past 3 days without changing, or you feel the same aches and pains repeatedly, it’s time to give us a call as there may be an underlying problem such as muscle imbalance, or stiff tissues and joints.
HEALTHY RECIPE Honey Garlic Shrimp
• 1/3 cup honey • 1/4 cup soy sauce (reduced sodium) • 1 Tablespoon minced garlic
• 1 lb medium uncooked shrimp, peeled • 2 teaspoons olive oil • optional: chopped green onion garnish
1. Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. 2. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes or for up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time-saving tip: while the shrimp is marinating, steam broccoli and microwaved some quick brown rice). 3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. Discard used marinade. Cook shrimp on one side until pink-- about 45 seconds-- then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more. 4. Serve shrimp with cooked marinade sauce and a garnish of green onion. The sauce is excellent on brown rice and steamed veggies on the side.
CALL TODAY! (360) 210-5440
www.mypeakmotion.com
More Patient Success
Think PT First
I am now pain free!
Why You Need To Come Back In For A Tune- Up: � Move without pain � Bend and move freely � Balance confidently and securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle
“I came to Peak Motion after being in a car accident. I had lower hip, back, neck and shoulder pain. Before starting on the exercise program, I could not comfortably raise my arm or turn my head from side to side. After working with Bre and all the staff here, I am now pain free. I actually looked forward to my appointments because after each appointment I was able, little by little, to get back to my original self. I am greatly thankful to the staff here for helping me become pain free.” - Ginger J.
www.mypeakmotion.com
Take Care of Your Aches and Pains Before It’s Too Late.
Attention Pain Sufferers!
Do You Have Difficulty With Aches Or Pains?
• Decrease your pain • Increase your strength • Increase your activity level We can help:
• Increase your flexibility • Improve your health • Get back to living
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