Is it difficult to move your arms, legs, back, etc., without feeling achy, sore, or even painful? Does it feel as if your discomfort is holding you back? Whatever the case may be, Next Step PT is here to help.
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
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GETTING READY FOR SPRING Good weather is upon us. Winter is ending and Spring is here! That means it’s time to step outside. Yes, hibernation time is over! Time for everyone who put their outdoor activities on hold to start thinking about resuming. Golf, hiking, walks around the block...you name it - time to get ready! Let me give you a few tips to help you start up again (or start up for the first time). 1. Begin slowly. If you walk three miles a day in the nice weather or play two rounds of golf a week don’t just jump into again. Many injuries we see are when people stop an activity for a period of time and then all of a sudden jump back into the activity at the same intensity that they were previously doing it at. Walk one mile for the first week, not three. Go into the backyard and swing the clubs lightly for a day or so , then hit 10-20 balls at the driving range (not a whole bucket). Then go play your first round of golf of the year. 2. Notice any changes in your body. Maybe you don’t feel the same way doing your old activity
as you used to. Do your muscles or joints hurt whereas before they didn’t? This may mean you need to back off or ramp it down a little to ease back into your activity. If that persists - maybe you need to give me a call - it’s what I do. 3. Gradually increase your performance. I’m all for people doing more of their outdoor activities. Setting new goals, going a little farther, playing a little better. These are the things that make our activities fun and worthwhile. Just be careful and make sure you’re ready to push it a little further than before. How do you know when to do it? When your normal level starts to get easier. Otherwise keep plugging along at the same intensity until it starts to feel less difficult. If that doesn’t happen it may be because you’re not doing the activity frequently enough. So there you have my three tips to a great start for Spring outdoor activities. If you have any questions, don’t hesitate to call (516) 681-8070. Thanks again, Chris
INSIDE : • Daily Aches and Pains Holding You Back? • Simple Tips for Ache Relief • 3 Natural Ways to Beat Spring Allergies!
• Patient Success Spotlight • Healthy Recipe • Exercise Essentials www.nextsteppt.com
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
DAILY ACHES AND PAINS HOLDING YOU BACK?
LOOK NO FURTHER FOR RELIEF!
How do you feel when you wake up in the morning? Does your body feel stiff, like a brick that’s been plastered to your bed? Is it difficult to move your arms, legs, back, etc., without feeling achy, sore, or even painful? Does it feel as if your body is moving in slow motion, your discomfort holding you back? Your body was made to move. Prolonged periods of inactivity can cause muscles and joints to constrict, resulting in pain or achiness - that’s why the mornings are typically the hardest for people experiencing these symptoms. However, the way that you live your daily life can also be a factor in daily aches and pains. Your body relies on certain physical responses to movement, such as posture, coordination, strength, blood pressure, etc. Everything you do has an impact on the way your body responds. If you live an inactive or unhealthy lifestyle, aches are certainly common. Conversely, if you have sustained an
injury or strain from an overly-active lifestyle, aches will also be common. Whatever the case may be, physical therapists are here to help. Their sole focus is helping you achieve your highest level of comfort. If you are experiencing daily aches and pains that you just can’t seem to shake, give our office a call today. Why am I so achy? Overexertion is a common reason for achiness or pain. Let’s say you decide to start up a new physical routine. You’ve never been much of a runner, but you want to get into it. So, the first day you run, you push yourself to a mile. You didn’t think it sounded like too much, but your body wasn’t used to it. Your legs were overworked, and the tissues in your muscles got irritated, causing inflammation. Therefore, you wake up the next morning with sore legs.
This is what happens when any part of your body is overworked. You may not notice it during the day while you’re moving, but inflammation can thicken overnight during inactivity, causing tissues to become inelastic. This can cause stiffness or pain in the morning, typically easing as you move throughout the day. However, the cause for stiffness isn’t always as cut and dry as, “I did an exercise I wasn’t used to so now I’m sore.” Sometimes it’s difficult to pinpoint the cause of your discomfort. That’s why it’s important to consult a physical therapist if your aches and pains persist. If aches and pains are keeping you from thriving, contact Next Step Physical Therapy today! We can get you back to doing the things you love this spring. Call us TODAY at (516) 681-8070 to schedule your appointment!
SERVICES & THERAPIES :
• Wrist / Hand Pain • Wellness / Balance Problems • Ankle / Foot Pain
• Knee Pain • Sports Injuries • Shoulder Pain
• Physical Therapy • Low Back Pain • Neck Pain
www.nextsteppt.com
• Sleep! This is probably the easiest step you can take to relieve common aches. Your body chemistry is delicate, and not getting enough sleep can affect that. This prevents your muscles and tissues from functioning as they normally would, resulting in stiffness, soreness, or achiness. • Stay hydrated. Drinking water is an important part of living a healthy, pain-free life. When you are dehydrated, your tissues become drier, which slows down normal chemical processes in your body. Your body is 70% water and your muscles are 80% water. When you don’t drink enough water, your body can become achy due to dryness. In order to stay hydrated, you should drink 1/2 your body weight in ounces every day. • Maintain a healthy diet of fruits and vegetables. Fruits and vegetables with bright colors often have a higher concentration of antioxidants and vitamins. By keeping these a consistent part of your diet, you can better assist your body in both repairing itself from pain or injury, as well as providing a preventative. Fruits and vegetables help your body in maintaining its normal functions. • Exercise regularly. Exercise allows your body to efficiently pump blood around your body. When you exercise on a consistent basis, muscles and joints remain warm, lowering the possibility of them becoming tight. Simple Tips for Ache Relief
If you are suffering from daily aches and pains, contact us today. We can get you back to living your best, most pain-free life. Call Next Step Physical Therapy today at (516) 681-8070 to schedule your return visit to our clinic! A consultation with a physical therapist will allow you to address the issues that you’re facing. It is always better to figure out the cause of your pain early on, rather than waiting until it gets worse. The earlier you make an appointment, the easier the treatment will be. Your physical therapist will give you a muscle and joint evaluation to discover problem areas and determine exactly what may be causing your aches and pains. • Keep a good posture. Slouching causes stress on the shoulders and neck, which can cause pain or achiness. If you sit at a desk or computer, it is important to get up every 30 minutes for a few seconds to stretch. Moving around or simply standing up after a while is a great way to maintain a good posture, even if you don’t have a very active day. • Get a physical therapy consultation. If your aches and pains are persistent and aren’t going away despite your best efforts, it may be time to consult a physical therapist. They will help you determine the best course of action for your specific needs. How physical therapy will help:
EnjoyThis Healthy Recipe: Orzo with Zucchini and Tomato
Exercise Essentials Try this simple exercise to relieve your aches and pains.
exercises copyright of
Helps to Relieve Knee & Hip Pain
w w w . s i m p l e s e t . n e t
IT BAND STRETCH SIDELYING Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 30 seconds.
INGREDIENTS : • 5 oz uncooked orzo pasta • 1/2 large zucchini, 1/4-inch diced • 1 small plum or Campari tomato, diced
• 2 cloves garlic, smashed & finely chopped • 1 tbsp extra virgin olive oil • salt & fresh pepper to taste • 1/4 cup fresh grated Parmesan
INSTRUCTIONS: Cook pasta in a large pot of salted water as directed for al dente. Reserve about 1/2 cup liquid before draining. Drain orzo in a colander and add the oil to the pot. Saute garlic 1 minute, until fragrant, add the zucchini and tomatoes, season with salt and pepper and mix well. Cook until tender, 3 to 4 minutes. Add the cooked orzo and stir to combine all. Add some of the reserved liquid as needed so pasta isn’t dry. Add freshly grated cheese and stir. Source: https://www.skinnytaste.com/orzo-with-zucchini-and-tomato/
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
CALL TODAY AT (516) 681-8070 OR VISIT WWW.NEXTSTEPPT.COM
3 Natural Ways to Beat Spring Allergies! • Limit your time outdoors. Each spring, trees release billions of tiny pollen grains into the air. When you breathe them into your nose and lungs, they can trigger an allergic reaction. Staying inside can help, especially on windy days and during the early morning hours, when pollen counts are highest. • Tweak your home. Simple changes make a difference. Shut all windows to keep out pollen. Use an air conditioner to cool your home instead of a fan, which draws in air from outside. Take off your shoes at the door to keep allergens outside. Vacuum carpet regularly—and wear one of those masks you have lying around while doing so to avoid breathing in any allergens that may get stirred up. Finally, don’t smoke inside the home. It can make allergy symptoms worse. If you or someone you live with smokes, now is a good time to quit. • Keep it clean! Be sure to wash all surfaces regularly with single- wipe dust rags (if using cleaning rags, be sure to wash them in hot water after each use). If you find mold, use water and detergent to clean, then let it air-dry completely. Finally, wash all bedding once a week in hot water and dry in a hot dryer.
What’s New?
March and April are here and so is Spring. We will be taking a break from putting out these newsletters but we’d love to hear from you to know what you think of them. Were they worth it for us to put these out? Did you read them regularly, did you share them with others, and if we put them out again, do you want to be included on the list? We are also thinking about putting out digital newsletters via email or posted on our website (or Facebook). Would you be interested in that? Please let us know so we can figure out what’s best for us and for everyone. In the meantime enjoy our newsletter and please reach out to us to let us know at (516) 681-8070. Once again thank you for your support. You Help Us, Help Others! We would love to hear from you!
THANK YOU TO OUR REFERRAL CLUB MEMBERS!
J.B.
C.R.
N.T.
M.B.
C.C.
Coupon Corner
Patient Success Spotlight
“Before coming to Next Step I had tremendous pain going up and down the stairs and getting up out of a chair. I was told that I have arthritis. My knees would be in so much pain, but with only a few sessions with Dr Chris I could see and feel a major improvement. I can go up and down stairs easily and without any pain. I can now do my daily tasks I used to take for granted as I continue to improve greatly.” - Carol Clemans
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131 W Old Country Rd Hicksville, NY 11801
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EXPIRES 4-30-21
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