Health & Wellness Newsletter by Kewanee Physical Therapy & Rehab Specialists
Health &Wellness The Newsletter About Your Health And Caring For Your Body
Getting To Know The Kewanee PT &Rehab Specialists Staff! LINDA BRIDGEWATER, FRONT DESK COORDINATOR (GALVA)
Linda is the front desk coordinator in the Galva office and has worked in this company since 2009. She has worked in customer service for the past 25 years in one capacity or another. She enjoys doing her daily activities and interacting with the patients. It is her goal to greet each patient and make them feel welcome and at home while attending therapy. Linda lives in the country just outside of Kewanee. Along with her husband they have raised 3 daughters who all live in Kewanee. They have been blessed with three grandchildren and are expecting another one any day. She hopes she gets many more. She enjoys playing with her grandkids, cooking, gardening and exercising in her spare time.
www.kpt rs.com
HOW DOES A HERNIATED DISC HAPPEN?
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The vertebrae in the spine are stacked closely together, with only a small amount of space for the discs in between each bone. A disc can become herniated as a result of injury, car accident, or even simply from overuse. One of the most common causes of a herniated disc is heavy lifting. Weightlifters have to be especially wary not to suddenly lift something too heavy, otherwise risk experiencing a slipped disc. But experienced gym goers are not the only ones at risk. Every time you attempt to move a piece of furniture, a heavy box, or even a big bag of books you need to be wary to lift correctly, otherwise face the risk of potentially herniating a disc in your back. Treatment for Herniated Discs Pain associated with a herniated disc often develops in the sciatica nerve, and doesn’t subside with simple rest and relaxation. While hot and cold therapy will help alleviate the pain associated with many different back issues, it won’t make the pain of a herniated disc go away. The pain is often frequently associated with numbness, weakness, and tingling in the legs. In many situations, the pain will feel more severe after initial movement, such as standing up or laying down. Many people mistakenly refer to having a herniated disc as having “pinched a nerve,” but that is not the case. Physical therapy is a great resource for attempting to overcome the pain associated with a herniated disc. A combination of passive and active techniques is typically employed, including deep tissue massage, electrical stimulation, and hydrotherapy, as well as deep stretching and strength building.
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If you suspect that you may have a herniated disc, contact a physical therapist right away. Attempting to engage in therapy at home could lead to further injury. It is best to have an experienced therapist assess your injury before attempting any treatment options. For more information about how to rid your life of pain from a herniated disc, contact us.
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Call the clinic nearest you to schedule an appointment today! Kewanee: (309) 852-2200 Galva: (309) 932-8100 Stark County: (309) 695-4010.
Eating Right Never Tasted So Good! Roasted Acorn Squash Recipe
INGREDIENTS • 1 medium acorn squash, halved and seeded • 1/4 cup unsalted butter, melted
• 1 tablespoon brown sugar • Kosher/sea salt to taste • Black pepper to taste
http://1su Play on your m n° 315825 DIRECTIONS Preheat oven to 400°. Line a baking pan with parchment paper. Combine the melted butter and brown sugar. Coat the acorn squash halves with the brown sugar mixture and season with salt and pepper. Place the acorn squash halves cut side down on the prepared pan. Roast for 30 minutes, flip the squash over and brush with juices from the pan. Continue r asting for about 20 minutes or until tender.
KEWANEE (309) 852-2200
GALVA (309) 932-8100
STARK COUNTY (309) 695-4010
www. kptrs.com
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Patient Success Spotlight 8 1 4 n° 315825 - Level Hard
HAVE FUN: SUDOKUPUZZLE! 6 4 5 3 http://1sudoku.com n° 329837 - Level Hard
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“I now have no pain at all!” ° 3996 - Level H rd
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“I had severe pain in my hand, wrist, and elbow being active and inactive before I started OT. After going to OT for 6 weeks, I now have no pain at all. Ashley and Delaney were amazing, super sweet, and knowledgeable.They helped me so much with getting me better and getting rid of my pain!” - Katelynn C. 7 5 2
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DISCOVER HOW TO LIVE PAIN-FREE 3 2 6
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Four Point + Arm Raise Exercise For Back Pain Start on hands and knees, hips and shoulders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. 8-10 times on both arms. Relieve Back Pain In Minutes Try this movement if you are experiencing back pain. 2 1 4 3 9 8 1
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At Kewanee Physical Therapy & Rehab Specialists, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. 8 3 5 4
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It’s time to call Kewanee Physical Therapy & Rehab Specialists if: • You are tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury
What it does: The four point arm raise exercise is an effective movement to reinforce proper spinal alignment and core recruitment. 2 4 7
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Your next step is to see what is causing your back pain. Call us to schedule an appointment. bile these puzzles d find their solutions by flashing the codes below : n° 329837 n° 3996 n° 34745
1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program n° 329149 n° 312259
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CALL TODAY! (309) 852-2200
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“There’s So Much To Look Forward To After Treatment!” UNDERSTANDING HERNIATED DISCS
INSIDE:
• How Does A Herniated Disc Happen? • Relieve Back Pain In Minutes • Patient Success Spotlight • Sudoku Puzzle
Back pain can develop for all sorts of reasons. From a car accident to bad posture, to an uncomfortable seat for a prolonged period of time, back pain can come out of nowhere and cause no small amount of discomfort once it arrives. There are some back injuries, however, that are even more painful than your run-of-the-mill back pain. A herniated disc is one of the most painful back injuries that you can experience, and it is far more common than you may be initially aware. What is a Herniated Disc? Your spine is made up of a series of interlocking bones with small cushions in-between each joint socket. The structure of your spine is what allows you to move freely from side to side. Every time you crunch your abdomen by bending forward, or lean to one side or another for a deep stretch, those little vertebral bodies move with you, keeping you comfortable and your back strong. Without cushioning in between each of those sockets, the bones would rub against one another with every movement, and this would be incredibly painful.
When a disc becomes herniated, the cushioning in between the vertebrae will rupture, essentially deflating the cushioning in between the vertebrae and causing the bones to begin to rub against one another. This is painful enough as it is, but can become even more painful if the herniated disc actually begins to press on the adjacent spinal nerves, causing the pain to spread even further up the spine. The most common placement for a herniated disc is at the lumbar vertebrae in the lower back. While it is not the only reason that pain can become severe in the lower back, it is definitely one of the most severe forms of back pain. If you suspect that you may have experienced a herniated disc it is important that you seek medical attention, such as from your physical therapist. A herniated disc will not heal on its own, and working with a physical therapist is one of the best ways to experience relief from the pain associated with this common concern. Look inside to learn more about our programs and say goodbye to that pain from herniated discs!
Call the clinic nearest you to schedule an appointment today! Kewanee: (309) 852-2200 Galva: (309) 932-8100 Stark County: (309) 695-4010.
www.kpt rs.com
HOW TO APPROACH A NEW YEAR’S RESOLUTION
1. Consider Your Intentions. The most common resolutions are to lose weight, spend less money, and get organized. Those are all valuable and healthy practices. But why are they your intentions? Do you want to feel better about your body? Know that you won’t need to worry about money for retirement? Honoring the personal meaning behind an action helps us maintain our resolve. 2. Focus on Process, Not Results. Don’t focus on a result, with no identification of a process for how to get there. Intensely focusing on results paradoxically makes us less likely to achieve them. Instead of focusing on “losing 10 pounds,” try focusing on going for walks or eating healthy salads for lunch — you will probably end up losing some weight in the process. And you’ll probably enjoy the journey a lot more. The focus of our resolution should be the process — the infinite present moments in which transformation will occur — rather than the single instance of its attainment. 3. Consider Resolution Alternatives. If the pressure of New Year’s Resolutions is too much, consider a few alternative ways to set your intentions for the upcoming year: Make a Vision Board: A vision board compiles images that represent what you want for yourself in the upcoming year. It’s a great way to have a visual reminder of your intentions. Choose a Word of the Year: Many people have embraced the trend of choosing a word for the year — like breathe, trust, dance, fly — that encapsulates the feelings, attitudes, and behaviors they desire in the year ahead. This word can guide your choices and actions — instead of setting firm expectations for yourself, you can ask if a particular behavior aligns with your word and your intentions. Ultimately, New Year’s Resolutions are about growth and improvement. They are about bringing health and joy and ease into our lives. With mindfulness we can bring awareness to our habits and hold ourselves with compassion and kindness as we seek meaningful transformation.
KEWANEE 1258 W South St, Suite 1 Kewanee, IL 61443 (309) 852-2200
GALVA 356 Front Street Galva, IL 61434 (309) 932-8100
STARK COUNTY 112 E. Williams Wyoming, IL 61491 (309) 695-4010
www. kptrs.com
HEALTHYGROCERY SHOPPING
Become supermarket savvy by creating checklists for making healthier food choices in every department of your supermarket: Produce. Spend the most time in the produce section, the first area you encounter in most grocery stores. Choose a rainbow of colorful fruits and vegetables. The colors reflect the different vitamin, mineral, and phytonutrient content of each fruit or vegetable. Meat, Fish, and Poultry. The American Heart Association recommends two servings of fish a week. Be sure to choose lean cuts of meat (like round, top sirloin, and tenderloin), opt for skinless poultry, and watch your portion sizes. Dairy. Dairy foods are an excellent source of bone-building calcium and vitamin D. There are plenty of low-fat and nonfat options to help you get three servings a day, including drinkable and single-serve tube yogurts, and pre-portioned cheeses. If you enjoy higher-fat cheeses, no problem -- just keep your portions small. 3 Simple Shopping Rules Spend less hours in the grocery store by following these rules: 1. Shop the perimeter of the grocery store, where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Avoid the center aisles where junk foods lurk. 2. Choose “real” foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible. If you want more salt or sugar, add it yourself. An insurance deductible is the amount of money that you must pay beforeyour insurancecompanypaysforyourmedicalservices. Ifyour deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2019. Have you undergone surgery recently? Call us today at Kewanee: (309) 852-2200, Galva: (309) 932-8100 or Stark County: (309) 695-4010 to schedule an appointment with one of our physical therapists. We’ll guide you to affordable treatments that will place you one step closer to pain relief.
3. Plan ahead for success. Before you set out for the market, plan your meals for the week, and create a list to shop from. It takes a few minutes, but saves time in running back to the store for missing ingredients.
DIRECT ACCESS TO PT IS FINALLY HERE
www.kptrs.com
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