Health & Wellness Newsletter by Richmond Physical Therapy
646-820-5669
Health & Wellness Newsletter
NEWSLETTER
HELPING ACHES & PAINS
INSIDE: • We Offer Telehealth!
• Healthy Recipe • Relieve Aches & Pains In Minutes
• Patient Success Spotlight
CONTACT US TODAY!
646-820-5669
richmondpts.com
646-820-5669
Health & Wellness Newsletter
NEWSLETTER
HELPING ACHES & PAINS
Whether you have recently been diagnosed with back pain or have been suffering for a long time, seeing a physical therapist at Richmond Physical Therapy can help you return to a more active and pain-free life. Give us a call today at 646-820-5669. 2. DON’T UNDERESTIMATE THE POWER OF RESTING! Your body relies on sleep just as much as your brain. You need to get plenty of sleep to keep your stress level at a minimum—and that includes your physical stress level. Aim to sleep between 7-9 hours every night. The more activity you engage in, the more sleep you need. 3. KEEP YOUR BODY IN GOOD SHAPE WITH REGULAR EXERCISE. It may seemcounterintuitive to cut down on pain by movingmore, but exercise is a really good way to reduce aches and pains. When you exercise every day, you are able to train your muscles for more movement, and thereby reduce aches and pains. Keeping active, staying rested, and being smart with hot and cold therapy create a trifecta for healthy management of aches and pains, but they aren’t going to solve the bigger problems. When aches and pains start to grow severe, or chronic, then it is time to reach out to a professional for support. Physical therapy is the best way to reduce aches and pains because it takes into account a combination of active and passive strategies to help tackle the cause of your pain.
Everyone develops aches and pains from time to time. After a long day out in the sun, or after an afternoon of trying to keep up with household chores, sometimes the tasks that we expect of our bodies can get the best of us. Whether it is a lingering ache in your back, feet that feel swollen and tired after a long day in your shoes, or a crick in your neck that just won’t go away, dealing with aches and pains can really take a toll on your overall feeling of wellbeing. If you stopped and asked around, you’d be amazed to see how many people are struggling with aches and pains, just like you. What may surprise you even more is how many people are coping with those pains without doing anything productive about it. HOW TO DEAL WITH ACHES AND PAINS: Pain medications can reduce the severity of aches and pains for a little while, but they don’t do anything to resolve the issue. There are things that you can do at home that can alleviate your aches and pains, helping to reduce the severity of your discomfort while also reducing the likelihood that the pain will return. Don’t just complain about those aches and pains. Start doing something about them. Here is a quick rundown of things that you can do at home that can reduce your daily pain: 1. USE HOT AND COLD THERAPY APPROPRIATELY TO REDUCE INFLAMMATION. After a good workout or a day of doing chores out in the yard, your muscles will likely feel sore. Apply ice directly to the area that hurts on and off for 20 minutes at a time during the first 24-72 hours after the pain develops. After that, consider soaking in hot water, such as taking a warm bath, to further soothe your muscles.
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richmondpts.com
WE OFFER TELEHEALTH!
The best way to keep your body healthy during this time is to stay moving and reduce inflammation. Being sedentary and making poor diet choices has the potential to hurt your immune system and make you a target for sickness and disease. How to strengthen your body against viruses like COVID-19: • Wash your hands. • Decide to get up and get moving. STRENGTHEN YOUR BODY AGAINST COVID-19!
Serving Patients in These Troubling Times In light of the COVID-19 pandemic that has been causing numerous health care facilities to shut down, we as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease. Because of this, telehealth services are the best possible option for us at this time. By providing care for our patients virtually, as opposed to in person, we are able to keep both our patients and PT providers safe. You may be wondering what exactly telehealth is. Essentially, it is a way for us to make sure that our patients are still receiving the highest possible quality of care they need from a remote location. Telehealth services can be accessed via your smartphone or computer, and you will be able to perform your PT treatments from the comfort of your own home during this quarantine. You will also be able to track your progress and see how you are improving throughout your treatments – without coming directly to our clinic.
• Eat nutrition rich food. • Drink plenty of water. • Don’t smoke. • Get a good amount of rest. • Stretch.
• Take frequent breaks for breathing exercises. Inhale and exhale deeply. • Continue your home exercise program 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to fight infection and reduce the impact of viruses. We are dedicated to helping you live the best life you can. During this time, if you cannot make it to your physical therapy appointments, continue your exercises at home. We care for you and remember you are part of our physical therapy family.
HEALTHY RECIPE: IMMUNITY BOOSTING LEMON GARLIC CHICKEN SOUP
INGREDIENTS: • 2 tbsp olive oil • 1 lb chicken breast • 1 medium onion, diced • 3 large carrots, diced • 2 celery stalks diced
• 3 cloves of garlic, diced • 1 medium lemon (zest & juice) • 1 handful fresh ginger • 2 qt chicken broth • 1 can coconut milk (optional)
DIRECTIONS: Heat olive oil over medium high heat. Add chicken breast and brown. Then, add onion, garlic, carrots, celery, salt and pepper. Cook for about 5 min, until softened. Add 2 quarts of chicken broth and ginger with the skin on. Bring to a boil, then reduce heat and simmer for 35-45 minutes (the longer you boil ginger the stronger it is). Remove ginger and discard. Remove chicken, then shred and set aside. Add lemon zest and squeeze lemon to taste. Continue to simmer for 15 minutes. Add shredded chicken and (optional) 1 can of coconut milk.
richmondpts.com
PATIENT SUCCESS SPOTLIGHT
DOWNLOAD OUR APP FOR FREE HOME EXERCISES
“She is a very professional and caring physical therapist.” “I have gone to Dr. Madhurani a few times. She is a very professional and caring physical therapist. The treatment I received from Madhurani and her staff, and the exercises that she recommended to me have helped me a lot to reduce the pain in my knee. I highly recommend Dr. Madhurani and the Richmond Physical Therapy.” - Mukund K. “Thank you very much Madhurani, I truly appreciate all the help!” “If you are in search of a trustworthy, efficient and experienced Physical Therapist, I strongly recommend Madhurani Mahajan. She is very helpful, knowledgeable and her expertise is commendable. Last year I had severe pain in my neck, right shoulder extending all the way to my lower back. I had lot of difficulty with even basic daily tasks. Having a young and super active toddler at home, I certainly needed quick recovery. Madhurani was extremely patient during my sessions and worked around my schedule to accommodate me. She recommended simple exercises that were very effective, and within a few therapy sessions I was back to my routine, even with my intense workouts. Thank you very much Madhurani, I truly appreciate all the help!” - Dipti K.
• Easy Access to Your Home Exercise Program • Full Exercise Videos with Instructions • Personalized Notes From Your Therapist • You Earn Medals, Awards and Achievements • Health Tips and Strategies
Howto access your exercises...
1. Once your physical therapist creates your account, you will receive an email from admin@ptwired.com. Click on the activation link! 2. Set your password
3. Download the App by scanning the code below 4. Log in using your email address and password
Use your smartphone camera to scan this code
Relieve Aches & Pain In Minutes Try this movement if you are experiencing aches & pains.
Strengthens Core
www.simpleset.net
FRONT PLANK FOREARMS & FEET Lie on your stomach with elbows bent. Your legs should be straight out behind you with your feet together. Raise up on your forearms and toes. Create a nice straight line with your body from your head to your heels. Concentrate on tucking your pelvic to engage your abs, squeezing your glutes and quads to keep your legs straight, and squeezing your legs together as you hold. Hold for 20 seconds and repeat 3 times.
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