N E W S L E T T E R
Meet Our Newest DynamX Physical Therapy Staff Members Inside This Month’s Newsletter!
IT’S TIME TO SAY GOODBYE TO BACK PAIN ONCE AND FOR ALL!
For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists. (Read more inside...)
I N S I D E IT’S TIME TO SAY GOODBYE TO BACK PAIN ONCE AND FOR ALL! NEW STAFF SPOTLIGHTS EXERCISE ESSENTIALS
N E W S L E T T E R
IT’S TIME TO SAY GOODBYE TO BACK PAIN ONCE AND FOR ALL! (Continued from outside) In ages past, back pain was difficult to treat. If you experienced back pain, whether as a result of a work injury, trip-and-fall accident, or even just as a result of aging, the answer was almost always the same: head home, take a long rest, and give your back time to heal. This isn’t the way that things go anymore, and for several reasons. To start, the world isn’t as forgiving. Heading home and taking a long rest until your back is healed may work for some, but not for most. With deadlines and carpools and work schedules to keep up with, there needs to be an alternate solution to dealing with back pain that doesn’t require you to completely remove yourself from your responsibilities. What’s more, recent research indicates that resting may not actually be the ideal solution for long-term back care. Spending too much time on the couch or off your feet can cause the back muscles to weaken and can even weaken bone strength. This could lead to more long-term issues with back pain — not • Understanding The Why And The How • New Staff Spotlights INSIDE:
• Exercise Essentials • Healthy Recipe
fewer. Exercise, in general, is shown to increase strength and flexibility, supporting healthy muscles and bones, and therefore supporting ideal back health. Physical Therapy for Back Pain While rest and relaxation can help you overcome the immediate pain of a back injury, and may even be recommended by your physician in the early days following an injury, it is not a long- term solution. Physical therapy offers a long-term solution to back pain by using targeted exercises that focus on the cause of the pain. Through a combination of strength and flexibility training that focuses on muscle development and joint movement, physical therapy can address the underlying cause of the pain and significantly improve your quality of life.
If you or a loved one suffers from any pain, call TODAY to schedule with DynamX Physical Therapy!
Get Moving Today with DynamX Physical Therapy! www.dynamxpt.com
UNDERSTANDING THE WHY AND THE HOW There are a lot of different reasons that back pain can develop. Even when you break down injuries, whether from overuse or athletic pursuits, there are different problems that can develop. Sprains and strains are common, but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves. You might be amazed to discover the different factors that could be influencing your back health. Such as: • Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts. • The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels. • Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement
throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. How Physical Therapy Helps Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps.
For more information about overcoming back pain, contact DynamX Physical Therapy today.
HEALTHY REC I PE GRILLED SHRIMP TACOS
EXERC I SE ESSENT I ALS
• kosher salt • Freshly ground black pepper • 1 lb. large shrimp, peeled and deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas
• 1/4 c. extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided
The bear crawl is a primitive movement exercise to challenge dynamic core stability while simultaneously challenging the upper and lower extremity. Core stability means the ability to support and stabilize the torso. Too much unwanted spinal movement can result in tissue overuse. The bear crawl can help build a stable core. To perform, keep hands directly underneath your shoulders and your knees directly underneath your hips. Next, pick up your knees and hold the position, maintaining a flat lower back. To progress, take small steps forward.
In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side.
BLOOD F LOW RESTR I CT I ON TRA I N I NG As mentioned last month, Blood Flow Restriction has been known to treat almost any upper or lower body injury, and it can also be used as a form of rehabilitation following surgery. DynamX offers Blood Flow Restriction Training at all locations! • Physical therapy • Pre and Post Surgical Rehabilitation • Non-surgical Injury Rehabilitation • Sports Rehabilitation • Hand Therapy • Athletic Recovery Services • Blood Flow Restriction Training • Running Analysis • Return to Sport Testing (i.e. after ACL repair) DynamX Physical Therapy clinics utilize current evidence based treatment combined with Applied Functional Science ® . Each of our therapists has a certification or fellowship training in Applied Functional Science ® . We encourage you to come experience the difference. ABOUT US
“I have had a great experience all the way through my PT at DynamX. All the PT’s were knowledgeable about my condition and answered all my questions. I worked with Tim most of the time and his personality was great. He is very personable and easy going. He as well as all the staff including Lorenzo, Denise and Laly made the time there very enjoyable even though at the same time the PT was tough. I will definitely go back there if need be and will definitely refer others to them as well.” - Rob M. PAT I E N T S U C C E S S S P OT L I GH T Print sudoku http://1sudoku.com
F UN & GAME S 3 8 1 6 3
3 7 5 4
7 5 3
6 7 The classic sudoku is a number placing puzzle based on a 9x9 grid with several given numbers. The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once. SUDOKU PUZZLE 5 9 6 2 7 9 7 5 8 4 2 6 7 1 4 6
7 2 4 3
n° 318548 - LevelHard
n° 310547 - LevelHard
NEW STAFF SPOTL IGHTS 3 8 4
1 4 6 2
5 3 2 9 6 5 7 3 2 1 5 8 9
ELIZABETH ROSENFELD, PT, DPT, CSCS
BRIAN SCHWABE, PT, DPT, SCS, COMT, CSCS
5 3 8 1 7
5 6 3 7 2
Brian Schwabe is the lead physical therapist at DynamX Buena Park. He graduated from Saint Louis University with his DPT in 2013. Following PT school, Brian completed USC’s Sports Physical Therapy residency which gave him exposure to working with high school, collegiate, and professional athletes. He is a board certified sports physical therapist and registered international sports physical therapist. 8 3 4 8 1 3 5 6 1 4 1 8 http://1sudoku.com n°315994 - LevelHard
Elizabeth Rosenfeld is a physical therapist at DynamX Physical Therapy. She earned her Bachelor of Science at Chapman University and her Doctor of Physical Therapy at the University of Colorado – Denver. She is a Certified Strength and Conditioning Specialist (CSCS), Level I Ski Instructor, and Certified Hatha and Vinyassa Yoga Instructor. She has a passion for empowering patients through movement and education so that they can return to living a healthy and active lifestyle. 3 7 5 4 2 3 1 2 http://1sudoku.com
n°36953 - LevelHard
Play on yourmobile t ese puzzles and find th ir solutions by flashing the codes below : n° 318548 n° 310547 n°36953
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