Health & Wellness Newsletter by Ellis Physical Therapy
Newsletter Health &Wellness
CAN DRY NEEDLING HELP YOU?
What is Dry Needling? Dry Needling involves inserting a tiny monofilament needle in a muscle or muscles in order to release shortened bands of muscles and decrease trigger point activity. This can help resolve pain and muscle tension, and will promote healing. This is not traditional Chinese Acupuncture, but is instead a medical treatment that relies on a medical diagnosis to be effective. Who can benefit? Dry Needling is a valuable and effective treatment for musculoskeletal pain. Patients with the following symptoms may benefit from this treatment: • Muscle Strains • Tendonitis • Osteoarthritis • Bursitis • Decrease Mobility/Range of Motion • Headaches • Chronic Pain What to expect from treatment? Most patients report being sore after the procedure. The soreness is described as muscle soreness over
the area treated and into the areas of referred symptoms.Typically, the soreness lasts between a few hours and two days. Recommendations vary depending on the amount of soreness you have and on the individual response to treatment, but may include applying heat or ice over the area, gentle stretches andmodifications of activities. We also recommend drinking a lot of fluids/water to prevent any excessive amounts of soreness. Like any treatment, there are possible complications. While complications are rare in occurrence, they are real and must be considered prior to giving consent for treatment. Side effects to be expected after the treatment include: muscle soreness of the treated area, fatigue, slight dizziness although all of these are minimal. Depending on your level of soreness, heat, ice, or gentle stretching is recommended after having the procedure done. It takes 2 minutes to 72 hours for the lesions to heal. Once you feel that moment of healing, email us so we can determine what type of responder you are and when we should see you again.
Newsletter Health &Wellness
SAY GOODBYE TO NECK PAIN
INSIDE: • 4 Tips to Quickly Relieve Your Headache • Patient Success Spotlight • Exercise essentials • Discover How to Live Pain-Free ONE-ON-ONE PERSONALIZED TREATMENT WORK ACCIDENTS WE HELP YOU HEAL SPORTS PERFORMANCE ENHANCE YOUR SKILLS SENIOR PROGRAMS TREATMENT FOR ALL AGES
Do you find your neck nagging you in the morning or at the end of the day? Do you feel muscle tension and discomfort in your neck or shoulders? Neck pain is becoming a silent epidemic in today’s society as more people end up with terrible forward head posture and tighter neck muscles. The culprit is our addiction to technology, staring into the TV, computer screen or our smartphones. The good news is that you can do a lot to relieve your neck pain and get on the right path to a healthy spine. The neck is extremely important in the overall posture of the body. Where the head and neck move, so does the rest of the body. Changes in the alignment of your neck can cause a variety of symptoms such as neck tension, headaches, migraines and even radiating pain or numbness to the arms and hands. Align your spine. One of the most important things you can do is to improve your neck alignment. Be conscious of how you sit and stand throughout the day, keeping your head tall. This naturally pulls your spine into alignment.
Hands-on relief. One of the best ways to relieve the tightness inyourneckmuscles iswithspecializedgentle hands on therapy. Our physical therapists are experts in alleviating tight muscles and restoring normal neck joint motion. If you are suffering with neck pain, shoulder pain, or headaches, call us today and speak to one of our experts. Your neck will thank you. Improve your upper neck motion. The upper neck accounts for over 60% of the total motion in the neck. It is also the area where many of the powerful shoulder muscles attach. Therefore, it is an area that becomes very tight. A simple exercise you can do to improve your neck motion, is the chin tuck. Simply stand or sit tall, then gently tuck your chin down until you feel a slight pressure or pull in the upper neck. Be careful to do this gently and talk to one of our therapists if you are unsure of performing this exercise correctly. Contact us at 208-523-8879 to learn more about how you can return to a pain-free active lifestyle!
CALL TODAY! (208) 523-8879
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4 TIPS TO QUICKLY RELIEVE YOUR HEADACHE
Most everyone has experienced a headache at some point in their lives. In fact, over 10 million people in the US suffer with daily headaches. The vast majority of headaches stem from limitations with neck motion. Headaches result from the spasm of arteries in the scalp and sometimes, the brain. Different triggers can occur from chemical sensitivities to pH or sugar imbalances in the blood. Often, the spasms are caused by irritations of the muscles in the neck and scalp that trigger the nerves to go into overdrive, causing a dull ache or even sharp pain. Here’s what you can do to prevent headaches: 1. Watch your posture – Alignment of the neck and upper back is crucial to alleviating the strain on the neck muscles. Be conscious throughout the day of how you are holding your posture. Bring work up to eye level and make sure that your computer screen is high enough to alleviate neck strain. 2. Drink more water – A common cause of many headaches is dehydration. If you feel thirsty, then your body is already dehydrated. Avoid caffeinated beverages, as these are diuretics, causing you to lose water. Keep a glass of water next to your desk or in reach, and work to refill it 4-6 times during the day. 3. Balance your pH – The acidity of your blood can make you more prone to headachesand feeling tired.Makesure thatyoueatenoughgreenvegetables, lean protein and avoid fatty or processed foods. Also, scale back on the coffee, as it is very acidic. Water also helps to balance your pH, so repeat step 2.
4. Exercise and therapy – Exercise helps to regulate your pH, reduce neck strain and improve your mood. If you find yourself suffering with headaches more than 2 times a week, then you should seek the expertise of our physical therapists.These symptoms can be the result of an underlying problemwith your neck and need to be treated.
Call us today at 208-523-8879 to schedule an appointment!
Exercise Essentials Flexibility, strength, and stability are needed to keep you loose and pain-free... Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.
SCAPULAR RETRACTION Stand tall, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders. Stretches Neck
Relaxes Muscles DIAPHRAGMATIC BREATHING Lie on your back with your knees bent. Breathe deep, from the belly.
Exercisescopyrightof
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DISCOVER HOW TO LIVE PAIN-FREE
At Ellis Physical Therapy, you will receive hands-on therapy treatmentsbyour friendly,caring health experts during focused and individualized sessions. It’s time to get to Ellis Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury
Patient Success Spotlight
“I have been suffering from non-stop headaches for 25+ years after a car accident and then left shoulder pain for 20 years. After seeing various doctors and therapists without much relief found, I was convinced I would have this pain for the remainder of my life. I have been going to Ellis Physical Therapy for only two months now and for the first time in ages feel like I have hope to recover and feel better. My pain is decreased and my energy is up! I am feeling better every day. Dr. Ellis and his staff are so knowledgeable and extremely helpful in their care. Go visit them for your physical therapy needs. You will be so glad you did!” – Jessica B. My pain is decreased and my energy is up!
1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
www.EllisPhysicalTherapy.com
HEALTHY RECIPE
Eating Right Never Tasted So Good!
Shrimp Fried Rice INGREDIENTS • 1½ cups water • 1 cup instant brown rice • 2 tbsp hoisin sauce • 4 tsp reduced-sodium soy sauce
• 2 large eggs, lightly beaten • 8 oz peeled & raw small shrimp
• 2 tbsp minced fresh ginger • 4 cups stringless snap peas • 1 medium red bell pepper, cut into ½-inch pieces • 2 medium carrots, thinly sliced • 4 scallions, chopped
• 2 tsp toasted sesame oil • 4 tsp canola oil, divided
INSTRUCTIONS Combine water and rice in a small saucepan. Bring to a boil over high heat. Cover, reduce heat to medium-low and simmer until the water is absorbed, 10-12 minutes. Spread the rice out on a large baking sheet to cool. Combine hoisin sauce, soy sauce and sesame oil in a small bowl; set aside. Heat 1 tsp canola oil in a large nonstick skillet over medium-high heat. Add eggs and cook, stirring to help break into smaller pieces, until just set, about 45 seconds. Transfer the egg to a bowl. Add another 1 teaspoon canola oil to the skillet and return to medium-high heat. Add shrimp and cook, stirring occasionally, until pink, 1 1 /2 to 2 minutes. Transfer the shrimp to the bowl. Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Add ginger and cook, stirring, until fragrant, about 30 seconds. Stir in snap peas, bell pepper, carrots and scallions; cook, stirring occasionally, until tender-crisp, 3 to 4 minutes. Stir in the rice and the reserved egg and shrimp; cook, stirring, until heated through, about 1 minute. Remove from the heat and gently stir in the sauce mixture.
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