Health & Wellness Newsletter by Valley Rehab Center
Health &Wellness The Newsletter About Your Health And Caring For Your Body
“Enjoy The Outdoors While Burning Calories.” BEGINNER BIKING FOR WEIGHT LOSS
Aerobic exercise, such as riding a bike, increases your heart and breathing rates and burns calories, which will help you to lose weight. Each 3,500 calories you burn means 1 pound of weight loss. Your body uses calories to perform its daily tasks, but if you want to lose weight, you need to burn more calories than you consume. Biking, even for short periods of time, will use calories and increase your weight loss chances. The faster you go, the more calories you will burn. Aim to ride 30 to 60 minutes for five to seven days a week.
Starting to ride a bike with gears over varying terrain can seem like a daunting task. Get to know your gears and shifting often. Unless you live in an area that is extremely flat, you will need to shift up or down frequently during your ride. Downshifting takes you to an easier gear, allowing you to pedal uphill more easily or give your legs a break. Shifting up into a higher gear will give you more power, which you will need to move faster. Focus on your pedaling technique as well; you should push down on the pedal as well as pull up, making your motion fluid and energy-efficient. Your endurance and strength will improve with time.
Health & Wellness The Newsletter About Your Health And Caring For Your Body
HIP, KNEE & LEG PAIN RELIEF Discussing Hip, Knee & Leg Pain Relief with Theresa Palkovic, PT. “ Your Body Will Tell You When Something Is Wrong! ”
INSIDE:
• Does Arthritis Pain Grind You Down? • Healthy Recipe • Relieve Knee Pain In Minutes • Patient Success Spotlight • FREE Mobile Download
Dear Valued Client,
Do you suffer from knee, hip or leg pain? You are not alone. CDC studies show that 30% of adults have reported some form of knee, hip or ankle joint stiffness or pain in a 30 day period. The hip and knee joints are incredible marvels of the human body. At times they have to withstand up to 6 times your body weight in force. The knee joint is the second most complicated joint in the body and has to move in many directions including forward, backward, side to side and rotation.These different movements are called accessory motions and are needed for normal walking, running and bending. When you experience pain in the side of the hip, groin, thigh or knee, you may have difficulty with these accessory motions. Prolonged sitting, injuries, arthritis and disease can affect accessory motions. With every day use, tissues around the hip and knee joints tighten, leading to a gradual loss of motion. This causes a lot of pressure to build up on specific parts of the joints. When Your Motion is Lost When you lose the movement of the hip, knee or ankle joints, your muscles have to take on the abnormal strain. This leads to common aches and THERESA PALKOVIC PT
pains experienced by millions of people. Many people feel that medication will help solve their hip, knee or leg pain. While medication can help to decrease inflammation and pain, it cannot address the root cause of the problem. Most pain in the hip, thigh, knee or leg comes from poor flexibility, strength or coordination. Treating Leg Pain Todetermine thesourceofyour legpainourphysical therapists examine your walking, squatting, joint movement, comparing the strength and mobility of the joints. A comprehensive treatment plan, including special hands on techniques, is made to achieve the fastest relief and the longest lasting results. At Valley Rehab Center we have been very successful in reducing pain at the hip, knee and ankle joints using a combination of techniques including, infrared light therapy, kinesio-taping, muscle re-education activities and therapeutic exercise. If you are suffering with hip, knee or leg pain, call us today to learn more how we can eliminate your pain and put a spring back in your step! Look inside to learn more and say good-bye to that aching knee or hip!
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DRY NEEDLING Valley Rehab Center is now offering dry needling for your aches & pains. We have very high success rates with patients who have experienced dry needling with us! If you are suffering from any chronic pain, have them contact Valley Rehab Center for fast results!
www.valleyrehabcenterbellaire.com
DOES ARTHRITIS PAIN GRIND YOU DOWN? Millions of Americans suffer through arthritis pain every day, taking Ibuprofen and stronger medication to numb the pain and address the ongoing inflammation. The definition of arthritis is joint inflammation, however the term has acquired a wider meaning. Arthritis is now used as a generic term for osteoarthritis and other conditions that affect joints. The pattern, severity and location of arthritis symptoms can vary depending on the specific form of the disease.
Typically, arthritic conditions are characterized by pain and stiffness in and around one or more joints. The symptoms can develop gradually or suddenly. Certain rheumatic conditions can also involve the immune system and various internal organs of the body. Physical therapy is an important part of the ongoing treatment for arthritis. Physical therapy strengthens, stretches and stabilizes muscles surrounding affected joints providing needed support. Relieving Joint Pain Exercising is important to help reduce joint pain and stiffness. Light to moderate-intensity physical activity can actually prevent a decline in function, even restoring health. However, some people with arthritis may be reluctant to exercise because of joint pain after activity. You can take various steps to relieve pain, such as heat and cold therapy, or pain relievers, making it easier for you to exercise and stay active.
In addition to physical therapy, choose non–impact exercises such as bicycling, swimming or water exercise. Furthermore, research shows that even modest weight loss combined with exercise is more effective in decreasing pain and restoring funktion than either weight loss or exercise alone. If you are suffering with arthritis pain, call us today and discover how we can relieve your pain, returning you to a more active, pain-free lifestyle!
www.valley rehabcenterbellaire.com
Healthy Recipe: HOT APPLE CIDER
Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.
KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 30 seconds and repeat 6 times. Relieves Knee Pain www.simpleset.net
INGREDIENTS • 1 (64 fluid ounce) bottle apple cider • 3 cinnamon sticks
• 1 teaspoon whole allspice • 1 teaspoon whole cloves • 1/3 cup brown sugar
DIRECTIONS In a slow cooker, combine apple cider and cinnamon sticks. Wrap allspice and cloves in a small piece of cheesecloth, and add to pot. Stir in brown sugar. Bring to a boil over high heat. Reduce heat, and keep warm.
www.valley rehabcenterbellaire.com CALL TODAY! (740) 325-1120
Think Valley Rehab Center FIRST
Patient Success Spotlight
“Best people ever. Skilled in all types of physical therapy. You will not be a stranger. Very friendly, Christian based people guided by the best healer ever to walk this earth. I have seen many issues resolved. I have personally been transformed from lots of pain to being healed. I have witnessed my wife having SEVERE DIZZINESS fully resolved. If you have a problem you will get it resolved here.” - Roger W. I have seen many issues resolved!
Why You Need To Come Back In For A Tune- Up: � Move without pain � Bend and move freely � Balance confidently and securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle
www.valley rehabcenterbellaire.com
Take Care of Your Aches and Pains Before It’s Too Late.
Free Mobile Download Get Easy Relief For Your Pain With A Simple Click...
FREE WORKSHOP The “How the Foot Hits the Ground and What That means for your Knee Pain” workshop will be held Tuesday, November 14th at 6:00 pm at our clinic. The first 5 people to register and attend will receive an additional FREE knee pain consultation. Call 740-325-1120 today to register as only 20 seats are available. ATTENTION KNEE PAIN SUFFERERS!
Do you or someone you know have hip, knee or leg pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.kneebook.net/ valleyrehabcenterbellaire for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!
3609 Belmont St Bellaire, OH 43906 P : 740.325.1120 F : 740.325.1743
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