Centra: Solving Daily Aches & Pains

“ Why Do You Feel Stiff In The Morning? ” Health & Wellness SOLVINGDAILY ACHES & PAINS

You know the feeling when you get up in the morning, everything aches, feels stiff and sometimes can down right hurt? Your body is made to move. When it doesn’t on a consistent basis, it starts to break down and lets you know in the form of aches and pains. (continued inside)

INSIDE • 6 Tips For Relieving Common Aches • Exercise Essentials • Patient Spotlight • Free Analysis • Meet Our New Leaders

Meet Kelsey & Brandy! Read more about them and our new specialty program inside!

Health &Wellness

6 Tips for Relieving Common Aches | Exercise Essentials | Patient Spotlight | Free Analysis | Meet Our New Leaders

“You Can’t Focus On The Holidays In Pain!” SOLVINGDAILY ACHES & PAINS

Your body relies on a fine-tuned balancing act of proper posture, strength, coordination, chemical levels, blood pressure, and more. If any one of these factors is affected, then something is bound to happen. Poor health, injury, an inactive lifestyle, and poor nutrition are often to blame for the constant nagging aches or pains you may be experiencing. Why do you ache in the morning? If an area of your body, such as your back is overworked, tissues get irritated in the day and build up a chronic layer of inflammation. This may be subtle enough where you don’t notice it too much at the end of the day. However, overnight the inflammation thickens and makes your tissues inelastic, while also irritating the affected area further. The result is aching stiff joints or muscles in the morning, until you get moving. Then the inflammation becomes more liquid like, allowing the tissues to move better, thus hurting less.

If this cycle continues to happen, severe problems can happen down the road. Therefore, it is important to address your constant aches and pains, before they become severe. Here’s what you should do If you catch a problem early, it requires less intervention later on. That is why you should talk to our physical therapists at Centra Rehabilitation. We have years of medical training, specifically in muscle and joint evaluation, to pinpoint why you are having your aches and pains. Through listening to you and examining your problem, we put together a comprehensive treatment plan to get your body moving pain free. If you find yourself dealing with constant aches and pains, don’t wait it out another minute. Call us today to talk with an expert to find out how we can help you relieve your aches and pains.

“Control How Often You Experience Pain.” 6 TIPS FOR RELIEVING COMMON ACHES

1. Stay hydrated and drink plenty of water. If not, your tissues can become drier, which slows down normal chemical processes in your body. Your body is 70% water and your muscles are 80% water. In order to stay hydrated, you should drink 1/2 your body weight in ounces every day. 2. Get enough sleep. Too little sleep drastically affects the hormones in your body that are needed to maintain your delicate body chemistry. This can affect your muscles and other tissues normal functioning. 3. Exercise regularly. This makes your body more efficient at pumping blood around the body and removing normal metabolic wastes that are produced. 4. Improve your posture. If you sit at a desk or computer, get up every 30 minutes for a few seconds to stretch. Move around and stand up to be straighter. 5. Eat bright colored fruits and vegetables. Fruits and vegetables with bright colors often have a higher concentration of antioxidants and vitamins that assist the body in repairing itself and normal functions. 6. Get a physical therapy consultation. If you have aches and pains that aren’t going away, or if you have a recent or past injury that keeps you from doing the things you love to do, call Centra Rehabilitation to schedule a FREE CONSULTATION.


Healthy Recipe


Ingredients • 1 1/3 cups all-purpose flour • 1/2 teaspoon baking powder • 1/2 teaspoon baking soda • 1/4 teaspoon kosher salt • 1/2 cup butter, softened

• 1/2 cup chocolate hazelnut spread • 1/2 cup sugar • 1/2 cup brown sugar • 1 egg • 1 teaspoon vanilla extract • 3/4 cup chopped toasted hazelnut

Directions Preheat the oven to 375 degrees F. In a medium bowl combine the flour, baking powder, baking soda, and salt. Set aside. In another medium bowl combine the butter, chocolate hazelnut spread, sugar, and brown sugar. Using an electric mixer, cream the ingredients together, about 4 minutes. Add the egg and vanilla and beat until smooth, about 1 minute. Using a wooden spoon or rubber spatula, stir in the flour mixture until just combined. Add the hazelnuts and stir until just combined. Using a tablespoon measure, spoon out the cookie dough onto a cookie sheet, spacing the mounds about 4 inches apart. Use the tines of a fork to flatten the cookie dough. Bake until lightly golden around the edges, about 10 to 12 minutes. Use a metal spatula to transfer the cookies to a wire rack and let cool.

Patient Spotlight

Went above and beyond to help me! “My therapist spent countless hours with me after my surgery! Talk about making an impact! Brandy Wilson, your work will never go unnoticed! You saw me at my worst and at my best! You even fit me in the day my daughter was born! You went above and beyond to help me and your knowledge was superb! Thank you for everything you did to help me get back to a new normal! I will always be grateful!” - A. Baker, Lynchburg, VA: Pelvic Health Specialty Program Made me feel comfortable and at ease! “ I have learned so much from the pelvic health team! With their guidance I have successfully been able to eliminate urinary leakage! Kelsey was so kind and thoughtful and always made me feel comfortable and at ease in an embarrassing situation. I will forever be grateful!” -L. Parker – Lynchburg, VA: Pelvic Health Specialty Program


At least one-third of all women are affected by pelvic floor disorders occurring from childbirth, genetics, obesity, repetitive activities, menopause and aging. With accurate diagnosis and treatment, most can find relief. Centra’s pelvic health physical therapy programprovides holistic care, individualized programs and one-on-one treatment sessions. Kelsey &Brandy are physical therapists with specializing in women’s health and pelvic floor disorders. They also offer treatment for men. If youwould likemore information on our pelvic health physical therapy program, please visit our website at rehab.centrahealth.com or call 434.200.5039.

Brandy Wilson, PT, DPT, PRPC

Kelsey Wood, PT, DPT, WCS

Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!

CentraOutpatientRehabilitation http://rehab.centrahealth.com/

People who go to physical therapy experience: Natural relief for aches and pains Less difficulty in reaching or bending More social activity More energy More strength Better days at work


Mention or Bring in This Coupon Today For a FREE Physical Therapy Analysis

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“Do You Have Foot Or Heal Pain? ”

Do you have pain while reaching or bending? If you are not moving like you once were. Please don’t hesitate to come in for a check up and get back on track to feeling great again. Call the clinic nearest you today! Why Does My Foot Hurt? Plantar fasciitis is inflammation of the thick tissue on the bottom of the foot. This tissue is called the plantar fascia. It connects the heel bone to the toes and creates the arch of the foot. Plantar fasciitis occurs when the thick band of tissue on the bottom of the foot is overstretched or overused. This can be painful and make walking more difficult. Physical therapy is an effective treatment for plantar fasciitis by using stretches and manual therapy to restore mobility to the foot. Foot and shin pain can come on from many different causes. The most common causes develop from changes in the way you walk, un-supportive footwear, long term standing, walking, or running. The key to recovery is an early evaluation and treatment plan developed by a physical therapist. The therapists at Centra Rehabilitation will determine the cause of your problem and

quickly decrease your pain. They will help you find the correct balance between strength and flexibility. This allows you to have pain free walking or running and return to activity as soon as possible. Help To Relieve Your Foot Pain Physical therapy is the natural way of helping your body recover from ankle/foot pain. At Centra Rehabilitation, your pain is extensively evaluated by an expert physical therapist who has years of training in medical evaluation of musculoskeletal and ankle/foot conditions. Your physical therapist then addresses the root cause of your pain. The treatment plan may include modalities to relieve pain, specialized gentle manual therapy to increase soft tissue and joint mobility, and specific ankle/foot exercises to rebuild your strength. rehab.centrahealth.com

Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.

HAMSTRING STRETCH - WALL Lie on the floor in a doorway. Rest your leg against the wall. Scoot through the doorway until you feel a stretch up the back of your thigh. Hold for 6 seconds then repeat 10 times on both sides.

BUTTERFLY STRETCH Sit against a wall. Place soles of feet together. Push knees toward floor. Hold for 15 seconds repeat 3 times.

Helps With Tight Hips

Relieves A Tight Back



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

MAINTAIN YOUR DIET THIS SEASON! 5 Health Tips For The Holidays

1. Shop Well For Yourself It is more important then ever to stock your kitchen with healthy foods. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise Schedule your workouts just as you would any other appointment. It’s ok if you can’t make it to class, but make sure that you get some activity in at least three days per week. 3. Just Say No You probably aren’t aware how much extra food you consume just from people offering it to you. Just think twice before you take that food and decide if you really want it. 4. Skip the Baking Do you make baked goods for giving? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars--let your gift recipient bake it up.

5. Hydrate Keep your water bottle with you at all times. You should be drinking eight, 8-oz glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.


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