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HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

YOU CAN LIVE A HAPPIER AND HEALTHIER LIFEWITH PHYSICAL THERAPY!

Virtual Appointments Available! More Details Inside

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

YOUCANLIVE A HAPPIERAND HEALTHIER LIFE WITHPHYSICAL THERAPY! INSIDE: • YOU CAN LIVE A HAPPIER AND HEALTHIER LIFE WITH PHYSICAL THERAPY! • ASPIRE TOWARD A HAPPIER AND HEALTHIER LIFE TODAY!

JUNE 2020

A healthy, strong, and active lifestyle is what everyone strives for. However, it is not always easy to obtain, especially for those suffering from chronic pain. The very thought of going out and exercising with your aches and pains may leave you feeling uncomfortable. Fortunately, there is a simpler solution to gaining the active lifestyle you desire. Physical therapy can help you achieve optimum levels of health and fitness, all while reducing your pain. If you are looking for a healthier, stronger, and more active lifestyle, contact St. Luke’s & East Tennessee Rehab Center today! GETTING ON TRACK WITH PHYSICAL THERAPY: The purpose of physical therapy remains the same, no matter what you are seeking its services for. Perhaps you are still suffering from the lingering pain of an injury? Perhaps you are recovering from a surgery and trying to get your range of motion back? Perhaps your joints simply aren’t what they used to be, and you are looking for relief? Whatever the case may be, physical therapists are dedicated to relieving your pain and getting you back to your peak level of physical health. A physical therapist is a movement specialist, educated in analyzing mobility issues with walking, running, jumping, bending, stretching, and almost every other form of physical activity. Our physical therapists can pinpoint problem areas and create a customized treatment plan aimed at improving those areas. Through in-office sessions and at- home exercises, patients strengthen their muscles and joints, improve their balance, build endurance, and experience pain relief, all without the unwanted harmful risks of drugs or surgery.

PHYSICAL THERAPY TREATMENTS ARE CATERED TOWARD YOUR NEEDS AND GOALS! Physical therapy is generally comprised of three important phases: pain relief, strengthening, and functional integration. Some people are apprehensive toward physical therapy because they believe it will hurt them; however, the opposite is usually true. Physical therapy is aimed at pain relief and strengthening. This is achieved through several treatment services, such as ice and heat therapies, stretching, taping, electrical stimulation, and hands-on techniques. An active lifestyle is also dependent upon movement. Our physical therapists will cater your treatment plan around specific movements designed to increase your strength, flexibility, balance, and overall mobility. Your physical therapist will assist you with many of these exercises, but will also provide some simple ones that can be done at home. The end goal of physical therapy is living the life you want, free from painful limitations. That can only happen when you apply the concepts you learn from your treatments to the outside world. Our physical therapists are as dedicated as you are, and will encourage you to achieve all the goals you set forth in the beginning.

Have pain that just won’t go away? We want to help! Call us at 423-586-6866 or visit us online at www.stlukestherapy.com.

ASPIRE TOWARD A HAPPIER AND HEALTHIER LIFE TODAY!

work closely with you to evaluate your mobility, balance, range of motion, and severity of pain. Your physical goals will also be taken into account when creating your treatment plan, as well as any health risks that may be holding you back. At your initial evaluation, you may be asked to perform basic movements, such as sitting down, standing up, walking, lifting, stretching, or other motions. Once your physical therapist has a clear picture of what you need, he or she will begin constructing a treatment plan to help relieve your pain and achieve your goals. In the end, an active lifestyle is more than possible, even if you struggle with chronic pain. If you are looking to improve your health, strength, and physical activity, look no further – St. Luke’s & East Tennessee Rehab Center is here to help. Schedule a consultation with one of our physical therapists today and get started on your journey toward better health and wellness!

Maintaining a healthy lifestyle takes work, but once you get into the groove of it, it becomes much easier. For example, eating nutritious foods is one of the easiest ways to improve your health (although we know those sweets are hard to kick.) Physical activity is the hardest aspect to get in the habit of doing, especially if you are being held back by chronic pain. Some people try to mask their symptoms with anti-inflammatory or pain-relieving medications, while others unfortunately give up on the idea of being active altogether. Luckily, there is an alternative option: physical therapy. With the help of a physical therapist, it is possible to reclaim your pain-free, healthy lifestyle, and get back to doing the activities you love. Everyone has different needs based on the conditions of their bodies. There is no cookie-cutter approach to health and wellness, as one treatment plan may not work the same for one person as it would for another. Your physical therapist will

VIRTUAL APPOINTMENTS AVAILABLE! Telehealth is the use of

SPICY LEMON GARL IC BAKED T I LAPIA INGREDIENTS • 4-6 Tilapia Fillets • 1 tbsp Lemon Juice • 3 tbsp Butter • 1 tsp Garlic Minced • 1/2 tsp Red Chilli Powder • Salt to taste • 1/2 tsp Black pepper Freshly Cracked

telecommunications technology to provide real-time physical therapy to those patients that can’t come into our clinic. Please call us today at 423-586-6866 if you are interested in scheduling a telehealth appointment. As we are considered essential healthcare infrastructure workers, we will also continue to offer 1-on-1 appointments in our clinic with a Physical Therapist. Our goal is to keep all our patients safe, healthy and pain-free!

• 1 lemon Cut into thin slices • 2 tbsp Fresh Parsley Chopped INSTRUCTIONS • Wash the tilapia fillets and pat them dry. • Arrange the fillets in a baking tray. • Mix lemon juice, butter, garlic, red chili powder, salt and black pepper in a bowl. • Pour this mixture over the tilapia.

• Arrange lemon slices in between the fillets. • Pre heat the oven to 180 degrees C (350 Degrees F). • Bake the fish for 15-20 minutes. • Garnish with fresh parsley. • Serve hot.

YOU CAN BE FREE OF YOUR PAIN! CALL TODAY OR VISIT US AT WWW.STLUKESTHERAPY.COM

AVOID ACHES & PAINS IN THE GARDEN THIS SPRING

OUR SERVICES

Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call St. Luke’s & East Tennessee Rehab Center for a complimentary injury consultation. We will guide you so you can get back to the activities you love. • Anodyne Therapy • Aquamed Dry Hydrotherapy • Aquatic Therapy • ATM (Acute • Back Pain • Carpal Tunnel • Fibromyalgia • Graston • Industrial Rehab • Integrative Dry Needling • Lymphedema • Neck Pain • Nerve Function • Osteoporosis • Pediatric Therapy • Pregnancy • Rheumatoid Arthritis • Shoulder Pain • Wound Care HAS YOUR PA I N COME BACK? Therapeutic Movement) • Hand Therapy • Incontinence 1 2 3

EXERC I SE ESSENT I AL S US E T H I S E X E RC I S E TO K E E P YOU S T RONG • If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. • Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back, a short walk and light stretching, similar to stretches done before starting. Author: Andrea Avruskin PT, DPT Common gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints. This is especially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening. These tips can help prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up. • Change positions frequently to avoid stiffness or cramping. • Make use of a garden cart or wheelbarrow to move heavy planting materials or tools. Be sure to keep your back straight while using a wheelbarrow. • If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling.

Exercises copyright of

SIDE LUNGE Stand with good posture.

901 E. Morris Blvd Morristown TN 37813 423-586-6866 1526 Bridgewater Lane Kingsport TN 37660 423-586-6866

Lunge to the side. Keep back straight and your hip, knee and ankle aligned. Return to the start position. Repeat 6-10 times on both sides.

407 Fourth Street Newport, TN 37821 423-586-6866

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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