Activa: Getting To The CORE Of Back & Neck Pain

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

Oh, My Aching Feet!

CARING FOR COMMONFOOT PROBLEMS There are many different foot problems, some serious and some that are easy to treat at home. The main thing is to take care of any problems before they get worse. These are a few of the most common foot issues.

Plantar Fasciitis. Plantar fasciitis is inflammation of a thick band of tissue from the heel bone to the arch of the foot. It’s very common in people who run, dance or even walk a lot on hard surfaces. The pain begins in the heel and often is worse when getting out of bed in the morning. How to treat it: Rest, use a shoe insert that cushions the heel. Skip long walks on hard surfaces and don’t do any impact activities such as jumping or running until the pain is gone. Ice the area and take ibuprofen or naproxen as directed. If the pain does not get better or if you can’t get around like normal within a week, see your doctor. Ankle Sprain. An ankle sprain is an injury to the ligaments when the ankle rolls, twists or turns awkwardly. It’s a common injury, especially in the summer when people tend to be more active and wear unstable shoes like flip flops. How to treat it: Take weight off the injured ankle right away. Then follow the rules of RICE — rest, ice, elevation and compression. Once the sprain is healed, physical therapy can strengthen the ankle and help prevent future injuries. See a doctor as soon as possible if you cannot put weight on the foot. Bunion. A bunion is a painful, bony bump that forms at the base of the toe. They mostly occur in women because they are caused by tight shoes and

aggravated by high heels, along with heredity. Soak your feet in warm water, wear extra-wide shoes and avoid high heels. If the pain persists and doesn’t improve with home treatment, see your primary care physician. Ingrown Toenail. An ingrown toenail is usually found in the big toe. It occurs when the corner of the nail grows into the skin of the toe. It can be very painful to the touch, and can lead to infection if not treated. It can be caused by several things — heredity, shoes that fit too tight in the toe, trimming the edges of the toenails too short, nails that are too curved, or sustaining an injury to the toe. Soak your feet in warm water for 15 minutes three times a day. After soaking, put fresh bits of cotton or waxed dental floss under the ingrown edge. This helps the nail grow above that area. If your toe is very painful or the redness is spreading, see your doctor.

Arthritis. Arthritis is inflammation in your joints.

How to treat it: Most cases can be managed with lifestyle changes and possibly a brace. But sometimes physical therapy or surgery is needed. See your primary care doctor if you are experiencing foot pain or swelling with no obvious cause.

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

“Hitting The Gutter With Pain Relief?” GET TO THE CORE OF BACK&NECKPAIN


• The Effects Of Text Neck

• Healthy Recipe

• Relieve Back Pain In Minutes

• Patient Success Spotlights

If you suffer from an aching back or neck, it could simply be that your core muscles are weak. You may have heard of the term “core”, but what is it? Your core is the foundation of your body and like a building, needs to be strong and supportive. If your foundation is weak or crooked, then theotherpartsofyourbody,which relyon this,willnot functionproperly. The timing and strength of various muscle contractions is critical for your proper body function. If your timing is off and your muscles are weak, abnormal strains occur to your spine, causing a lot of common aches and pains. Your core muscles consist of a wide variety of skeletal muscles that keep you erect and help you move around on two feet. The core is a group of muscles in the pelvis, spine, abdominal and upper thigh areas. These muscles are arranged in different angles that are layered to give you support and stability. Most people suffer from back pain at some point. Most people will experience back pain some time in their life due to core muscleweakness.When thespinal joints,hip joints,sacroiliac jointsand

the muscles of the abdomen, pelvis, spine and hips don’t move well, a resulting strain occurs on the spine. This causes pain and can occur at any stage of life. However, this typically happens as we become older and less active as adults. How does the core become weak and stiff? A simple answer; use it or lose it. Our lifestyles today put us at risk for back and neck pain with prolonged sitting at work, sitting in the car, bendingforward,watchingTV,poorpostureandmanyotherfactorswhich contribute to core weakness. Once the core is weakened, the weight of your body rests on your spinal discs, joints and ligaments causing long term damage. At Activa PhysicalTherapy we know the right movements and manual techniques that have been proven to help patients get back to and active and healthy lifestyle. If you are suffering with back or neck pain and am not sure of its origin, discover our programs today and learn more about quickly relieving your pain.

Have we been able to assist you in your recovery well? If so, please leave us a review on Google, Yelp or Facebook!


Poor posture is something we normally do not think of as a contributor toneckandbackpain.However, inoureraofconstantly being on smart phones, tablets, and computers, we often put our necks and backs in positions of prolonged stress. Over time, this contributes to increased stress to our vertebrae, disk and muscles supporting the spine. Text neck is the term used to describe the neck pain and damage 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.


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

Strengthens Core

PLANK While lying face down, lift your body up on your elbows and toes. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop. Hold for as long as you can work up to holding it for a minute a day.

INGREDIENTS • 2 vegan whole wheat wraps • 1/2 cup diced red peppers • 1/2 cup diced yellow pepper • 1/2 cup diced red cabbage

• 2 large carrots, peeled • 6 - 8 tbsp. no-oil, low-salt hummus • 2 tbsp. raw sunflower seeds (or your choice of raw seeds)

DIRECTIONS Heat wraps for 10 to 20 seconds in the microwave. Spread each wrap with 3 to 4 tbsp of no- oil hummus (depending on the diameter of your wrap). Divide veggies and sprinkle on top of the hummus on each wrap. Make sure to stop your veggies about 2 inches down from the edge of the tortillas (this will help the wraps seal up better). Starting on the opposite end, roll upwards tightly and press down to seal. Eat as whole wraps or cut into 1 1/2 to 2 inch pieces to make sushi-like rolls.


At Activa Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Activa 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

Refer A Friend

Do You Have Friends Or Family Unable To Do The Following:

Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle If you know someone suffering with aches and pains give the gift of health. Refer them to Activa Physical Therapy today. Pass along this newsletter or have them call us directly to schedule an appointment.

1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

What our recent graduates had to say...

My pain is completely gone! “When I came here 3 1/2 months ago, I was a in a lot of pain. The job I am in has me on my feet eight hours a day. The team here has been great! Every week I have improved more and more. My pain is completely gone and I can work pain-free. Everyone here is so friendly and knowledgeable. I would recommend Activa to anyone.” – Sandy K. My quality of life is back! “I came in with a major pain in my left knee to the point that I struggled getting in and out of the car, limped, as well as had difficulty going up and down stairs. Today, my quality of life is back to normal given the proved techniques I experienced. All members of the teamwere a pleasure to work with and most importantly they listened. I progressed exponentially from start to finish.” – Jack B. I never doubted my full recovery! “Samir and his amazing team here at Activa have been with me through enough unfortunate accidents to last a lifetime. Originally, I came here after a motorcycle accident that resulted in a completely torn PCL. This made me unable to live not only the extremely active lifestyle I was used to (lifting, krav maga, and rock climbing), but to even walking without pain. Halfway through treatment, I was rear-ended by a drunk driver, resulting in a whiplash that has taken almost a year to treat. Through it all, the Activa team helped me navigate my treatments and were there for me as emotional

support as well. I never doubted my full recovery despite its length. Samir and his team ensured I followed up with orthopedic doctor if I was extra anxious about something. I am extremely thankful that I chose Activa as my PT clinic and always enjoy coming even if I talked trash to the team’s face. Thanks for everything guys!” – Michelle W.

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