Nestor Physical Therapy Newsletter
NEWSLETTER www.nestorphysicaltherapy.com
INSIDE: Are Daily Aches and Pains Holding You Back? How Physical Therapy Will Help You Workshops at Nestor Physical Therapy And More! 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? (continued inside)
Are Daily Aches and Pains Holding You Back?
261 Main Street North Smithfield, RI 02896
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Are Daily Aches and Pains Holding You Back?
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. Call us today to learn more how we can help you!
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.
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
How Physical Therapy Will Help You
• 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. • 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: 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. From there, they will create a personalized treatment plan for you that will help alleviate your aches. They are dedicated to your progress and genuinely want to see you feel better - so why wait? Say goodbye to your daily aches and pains with physical therapy today!
www.nestorphysicaltherapy.com
Who Do You Know That Needs Our Help?
Refer a Friend Do You Have Friends or Family Unable to Do The Following?
9 Move without pain 9 Bend and move freely
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
If you answered “yes” to any of these, please call us today at 401-356-4777
Patient Success Spotlights
“Before coming to Dr. Nestor, I could not do simple tasks like bending over without pain. My mobility was limited as well! With help from Dr. Nestor and Josh I can now resume all previous activities including exercise. I wish I had visited this office months ago and highly recommend it to anyone struggling with simple daily tasks.” - Patty Blais “I wish I had visited this office months ago and highly recommend it to anyone struggling with simple daily tasks.”
“Highly recommended group! Thanks to Abby for keeping me on track!”
“Came in for PT after a car accident injured my neck. My ability to perform everyday tasks proved to be difficult. Between Dr. Nestor and Josh, they were able to get me back to my old self within a short period of time. Highly recommended group! Thanks to Abby for keeping me on track!” - Paul Meagher
Workshops at Nestor Physical Therapy
AUGUST 10, 2019 @ 10:00 AM BACK PAIN WORKSHOP 1. The biggest mistake back pain suffers make 2. Three most common causes for back pain 3. Three strategies to eliminate back pain for good.
This workshop is reserved for our past patients and their family/friends
We encourage everyone to invite someone you think could benefit from this informative event!
Call Today! 401-356-4777
Garden Wraps
Lettuce wrap with cumin spice rubbed shrimp, with a red cabbage, carrot and pomegranate slaw… that’s a mouth full. This recipe was inspired our garden. I used the fresh lettuce for the wrap (look at all the lettuce in the garden), fresh cilantro and mint for the slaw. If you make the slaw ahead of time, this is a quick meal - even for a weeknight!
Start with the slaw. Make the dressing: Whisk 1 tbsp of rice vinegar, 2 tbsp of lemon juice, 1 teaspoon of honey, 1 tbsp of cumin, ½ teaspoon of kosher salt and fresh cracked pepper. Slowly whisk 2.5 tbsp of olive oil. Add the 4 cups shredded cabbage and 1 ½ cups of julienned carrots and toss. Top with fresh cilantro and ¼ cup of pomegranate seeds. I also added fresh mint from the garden. Wash and dry large pieces of lettuce. We used red and green lettuce. Season the shrimp with cumin rub (cumin, coriander, kosher salt, fresh cracked pepper). I skewer the shrimp to make them easier to manage on the grill. Grill over a hot grill. The shrimp cook for about 2-3 minutes a side (see picture). Build the wrap by laying out the lettuce, then spoon the slaw on the lettuce, and add the shrimp. If you can’t wrap the lettuce into a neat bundle, just eat as a salad. I grilled limes and squeezed over the shrimp. This dish can be served as an appetizer to many or dinner for a few. Enjoy! Vote for your favorite recipe each week on our Facebook page, and Get a FREE Nestor Physical Therapy Recipe Book! HAVE YOU BEEN VOTING?
CUT OUT & COLLECT EACH OF OUR MONTHLY NEWSLET TER RECIPES AND CREATE YOUR OWN NESTOR PHYSICAL THERAPY COOKBOOK!
Arthritis InTheNeck
CedarPlankedSmokedCheese
Theproblemwitharthritis is the lossof rangeofmotion in theneck joints. Asbonewearsonbone, the surfaceof thebones actually start to change shape.This thins thebones in the neck in someparts leading to a lossof heightbetween thebones.Due t abnormalwearand tear,newbone forms where it shouldn’t, creeping into the holeswhere the spinal cord passes through. In addition it can rub on the nerves out to your neck, shoulers, arms and even hands. This can lead to a condition called cervical spinal stenosis,whichcanbequitepainful. Whatcanbedone tohelpneckarthritis? Whilepainmedicationscanhlp control pain, they don’t address the root cause of the pain,which is poor strength and lackofnormalmovement.Theneck jointson the sideof the spinenormallyexperiencewearand tearover theyears.However,when this wear and tear is accelerated due to poor posture,weakness or injury, this can lead to limited,painful rangeofmotion. Inaddition,withneckarthritis, thesmallermusclesthatguide themotions of theneckbecomeweaker,eventually leading tomore rubbingandarthritis. Bygentlystretching these tightand restricted jointswithspecifichandson therapyandexercises,rangeof otioncanbereturned.Whilephysicaltherapy cnot restore the cartilage or change the bony structure, it can certainly helpyourneckmovebetter,becomestronger, reducepainandgiveyou the pwer tostayhealthier longer. imple test. See if you have restricted cervical joints.Standwith yourbackagainst thewall.Canyou touch thebackofyourhead to thewall whilekeepingyourchin level? Ifyoucannot, thenyourneck jointsare limited andyouneedphysical therapy to restore the range fmotion. Try this
This is a great appetizer for the holidays. It looks fancy but is quick and easy tomake.Yourguestswill think you are agourmet chef!
Thecheesecanbe smokedonagasgrill if youmakea smokerpack. Iused the charcoalgrill.
Youwillneeda cedarplank, camembert cheeseorabrie (soft creamy cheese), pepper jelly, and1-2 jalapenos.
Place theplankon thegrill for1-2minutesa side.Youwill see somegrillmarksand youwill start to smell the aroma of the cedar plank. (See thegrillmarks in the picture).
Spread the pepper jelly on the cheese. Slice the jalapeno in half, remove the seeds if you like it on themildside,andarrange jalapenosliceson topof thecheese.Slice the jalapenocrosswisewith the seeds if you like it spicy.Place the cheese in the plank. Place the plank on the grill (indirect heat) no flame under the plank. (See picture).Add a fewwood chips to the charcoals.Use smoker pack if using gas grill.Cook about 10minutes until the cheese becomes soft.Some of the cheesewill start to ooze out.
Is your neck pain affecting your balance? Have you ever seen a person with their head protruding forward and their body bent over?This can be subtle orquite noticeable.With neck pain, limited neck posture results in loss of balance. Just pull anyone by thir nose and youwill see theywill falter forward.This isbecause thenormal linesofgravity through thebody changewhen thespineposturechanges. If youorsomeone youknowhas poorbalance, itcouldbeaproblemwith theirposture. Gtyourneckmovingand feelingbtter.Callus to learnmoreaboutour programs today!
Servewithgrilled bread or fancy crackers. Enjoy!
www.nestorphysicaltherapy.com
Try thismovement forneckpain relief. RelievePain InMinutes:
Patient Success Spotlight
RelievesNeckPain
www.simpleset.net
CERVICALROTATION Turn yourhead towards the side, then returnback to looking straightahead.
“Sincemy initialonsetof injury, Ihavebeensufferingmajor tingling inmyarmandneckpain. I'vebeen to2otherphysical therapistsand Dr.Nestorhaseliminatedmysymptoms.Hehasgivenmehope that Icanmakea full recoveryandgetback to theactive life that Ihad!” -MichaelOrsini
www.nestorphysicaltherapy.com
CallToday! 401-356-4777
www.nestorphysicaltherapy.com
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
Exercise Essentials Flexibility, strength, and stability are needed to keep you moving. Share this with a friend or family member to help keep them healthy too!
HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position.
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.
Exercises copyright of
www.simpleset.net
Relieves Aches & Pains
FREE PAIN CONSULTATION FOR YOU AND A FRIEND!
THIS COUPON IS GOOD FOR: A FREE PAIN CONSULTATION FOR YOU FREE PAIN CONSULTATION
FREE PAIN CONSULTATION
THIS COUPON IS GOOD FOR: A FREE PAIN CONSULTATION FOR A FRIEND
Expires: 8/31/19 Call today as spots are limited!
Call today as spots are limited!
Expires: 8/31/19
401-356-4777 CALL TO SCHEDULE TODAY!
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
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