Avenues PT. Helping Aches & Pains

Avenues PT. Helping Aches & Pains

Health &Wellness The Newsletter About Your Health And Caring For Your Body

ALSO INSIDE:

• Helping Aches & Pains • Special Massage Offer • Patient Success Spotlights • Healthy Recipe • Exercises for Pain Relief

HELPING ACHES & PAINS

Everyone develops aches and pains from time to time. After a long day out in the snow, or after an afternoon of trying to keep up with household chores, sometimes the tasks that we expect of our bodies can get the best of us. Whether it is a lingering ache in your back, feet that feel swollen and tired after a long day in your shoes, or a crick in your neck that just won’t go away, dealing with aches and pains can really take a toll on your overall feeling of wellbeing. If you stopped and asked around, you’d be amazed to see howmany people are struggling with aches and pains, just like you. What may surprise

you even more is how many people are coping with those pains without doing anything productive about it. How To Deal With Aches & Pains Pain medications can reduce the severity of aches and pains for a little while, but they don’t do anything to resolve the issue. There are things that you can do at home to alleviate your aches and pains, helping to reduce the severity of your discomfort while also reducing the likelihood that the pain will return.

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Health & Wellness The Newsletter About Your Health And Caring For Your Body

Kelsey At Curt Gowdy State Park this year the temperature was only 5 degrees, but the sun was shining and there was absolutely no wind (he actually had to unzip his coat after a mile, because he was too warm). #FirstDayHikes

Linda downhill skiing in Colorado

Eric commutes to work in the winter on his bike depending on the weather

Donna and her mom and grandson exploring the Water Gardens in Fort Worth, Texas

Tawna snowshoeing trails near Snowy Range ski resort

Kelsey and his family at the First Day Hike on New Year’s Day out at Curt Gowdy State Park

Eric ready for his commute home

STAYING ACTIVE IN THE WINTRY WYOMING MONTHS

Just because it is winter, it doesn’t mean you have to stay indoors! The staff here at Avenues PhysicalTherapy Clinic likes to get out in the elements from time to time. Eric picks his days, but he continues to commute to work on his bike throughout the winter. Linda gets out and throws some powder by downhillskiing.Tawnadoessomesnowshoeingandevenenteredasnowshoe race once. Kelsey and his family have gone on the First Day Hike for the last three years on New Year’s Day, out at Curt Gowdy State Park. Donna spends her time with her family exploring new places, such as the Water Gardens in Fort Worth, Texas. Teresa spends her time with family and the grandkids. It is easy to want to stay in, nestled up in blankets, while it’s snowy and cold. However, remaining active in the winter months is just as important as remaining active during any other season! The winter presents several fun activities that can double as workouts. Taking advantage of nearby ski slopes or ice skating rinks can give you a fun outing that’ll get you out of the house and also get you moving. Even getting outside to go sledding or build a snowman with your kids can give you the amount of daily exercise you need. If the weather is too blusterey for you, you can also stay active by taking the stairs, participating in fitness classes, or doing at-home exercises. Just remember to stretch and warm up appropriately beforehand, in order to avoid injury! Exercising in colder weather poses a higher risk of injury, such as strains, sprains, and tears.That’s why it is important to wear warm clothes to protect your skin and extremities, in addition to warming up thoroughly before a

workout. No matter what winter activity or exercise you’re partaking in, warm-ups should always include a combination of low-intensity movements that will make the physical activity easier to perform. For example, if you decide to go on a run or walk, you could warm up with lunges, squats, arm swings, or jumping jacks, making sure to also get a good stretch in your calves and thighs. Formore informationonremaininghealthyandactiveduringthesefrostymonths, contact us at Avenues Physical Therapy Clinic today. We’ll provide you with tips and tricks for getting your workout in and preventing avoidable injuries!

MASSAGE THERAPY

$10 Off 1-Hour Massage Coupon must be presented at the appointment. No duplicates. Enjoy a therapeutic massage by our very own, Donna Channel, LMT, CMT. Each person can receive this service at a discounted price today!

SCHEDULE YOUR MASSAGE BY CALLING 307-634-0298 TODAY! Limit one coupon per person. EXPIRES 3-15-19

www.avenuestherapyclinic.com

HELPING ACHES & PAINS (Continued)

really good way to reduce aches and pains. When you exercise every day, you are able to train your muscles for more movement, and thereby reduce aches and pains. Keeping active, staying rested, and being smart with hot and cold therapy create a trifecta for healthy management of aches and pains, but they aren’t going to solve the bigger problems. When aches and pains start to grow severe, or chronic, it is time to reach out to a professional for support. Physical therapy is the best way to reduce aches and pains because it takes into account a combination of active and passive strategies to help tackle There are a lot of different reasons as to why you may start feeling aches and pains. Muscle pain will occur whenever your muscles start to grow. To build more muscle mass, your muscles have to stretch, and lactic acid can pour into the lining of your muscles to cause a burning sensation. More movement will push that acid out, helping you to experience relief. In time, your muscles will develop increased elasticity, and the burning won’t be so severe. Build-up of tension from stress or overuse, and muscle pain from poor posture can also contribute to regular pain. A physical therapist can takeacomprehensiveassessment tohelpdeterminewhatmaybe theprimary cause behind your aches and pains. Working with a physical therapist can help you develop a new approach to managing your aches and pains. Your physical therapy program will likely take into account strategies like hydrotherapy, deep tissue massage, guided stretching and targeted movements to help you experience ongoing relief from regular discomfort. Give us a call so we can help you say goodbye to your aches and pains. the cause of your pain. Why Physical Therapy?

Don’t just complain about aches and pains. Start doing something about them. Here is a quick rundown of things that you can do at home that can reduce your daily pain: 1. Use hot and cold therapy appropriately to reduce inflammation. After a good workout or a day of doing chores out in the yard, your muscles will likely feel sore. Apply ice directly to the area that hurts on and off for 20 minutes at a time during the first 24-72 hours after the pain develops. After that, consider soaking in hot water, such as taking a warm bath, to further soothe your muscles. 2. Don’t underestimate the power of resting! Your body relies on sleep just as much as your brain. You need to get plenty of sleep to keep your stress level at a minimum—and that includes your physical stress level. Aim to sleep between 7-9 hours every night. The more activity you engage in, the more sleep you need. 3. Keep your body in good shape with regular exercise. It may seem counterintuitive to cut down on pain by moving more, but exercise is a

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Kelsey Kean, PT, MPT Tawna Bovero, PTA

Eric Nelson, PT Linda Froelicher, PT, MSPT

www.avenuestherapyclinic.com

PATIENT SUCCESS SPOTLIGHTS

“Medieval Torture”

“Bettered My Body as a Whole”

“My whole PT experience began shortly after developing a Staph infection in my left knee.  The Orthopedic surgeon had flushed my knee with antibiotics and removed scar tissue within the joint.  I began PT shortly after surgery and was also put on an intravenous antibiotic treatment for the next 8 weeks. The crew at Avenues Therapy Clinic worked hard to get me back on my feet.  We tried many different strength and flexibility exercises and provided me a great deal of encouragement.  Weeks started rolling by with very little progress to show for our efforts.  I came to the realization I needed a second opinion on my condition.  It was determined the infection had ravaged my joint and a knee replacement was necessary. I put my Avenues PT program on hold and three months later had the surgery.  I looked forward to going back to a group that had worked very hard for me.  Medieval torture is no longer acceptable, but the PT they put me through is legal, I think?  The exercises and stretching were still very difficult, but now there was a noticeable improvement through my second 7-week PT adventure.  Nearly a seven-month ordeal since the original infection.  I now feel great!  I’d like to thank Kelsey and the entire staff at Avenues Therapy Clinic.” - Robert A. No Referral, No Problem! Did you know we can see you for PT with or without a doctor or other healthcareproviders referral?Oneofourphysical therapistswillevaluate you, and customize a treatment plan to reduce your pain and get you moving better. Refer yourself or someone you care about!

“I am so grateful for Avenues Therapy, especially Linda! Before seeing Linda I had continual issues with my ankle rolling and pain in my knees. After recovery from surgery, Linda gave me many exercises and skills to use to better my body movement as a whole. Iappreciate theknowledgesharedwithme that,evenafter therapyhasfinished, I findmyselfhaving little “Linda reminders”hereand thereaboutwhatshecautioned me not to do, and ways to go about it that will bring strength and vitality to my feet and knees. I cannot wait to meet my goal of hiking a 14-er one year from now and thanking her for helping make it possible. Thank you Linda!.” - Mandy B.

“Icame toAvenuesTherapyClinicwitha fractured leg. Iwaswalkingwithawalker andnotable todomuchmore than that. Icouldn’tbendmykneeordostairsatall. My goal was to be able to walk on my own again. In the past months I have strengthened my leg, my knee is bending, and I am able to tackle the stairs! The walker has also disappeared and was replaced by a cane, and sometimes I don’t even need the cane. My goal was to be able to walk on my own; I do believe we have achieved my goal.” - Freeda H. “Walking On My Own Again”

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This Could Be You! CALL TODAY! 307-634-0298

Kelsey Kean, PT, MPT Tawna Bovero, PTA

Eric Nelson, PT Linda Froelicher, PT, MSPT

www.avenuestherapyclinic.com

TAKE ADVANTAGE OF THIS SPECIAL OFFER!

611 W 18th Street Cheyenne, WY 82001 FREE 30 MIN SCREENING! Call 307-634-0298 today to schedule your free exam (limited to the first 10 callers) Keep Up Your Healthy Resolutions!

This offer is limited to the first 10 people to call due to our therapists’ schedules. If you or someone you know needs help, don’t delay! This offer expires 03-15-2019.

If you have a friend or co-worker who may be suffering from aches and pains, give them this sheet! Stop by our front desk to grab more copies.

Did you love something from your therapy appointments and want to have it for personal use? Avenues has supplies available for purchase everyday at the front desk, to help aid in your recovery and future health. TAKE THE HEALING EFFECTS OF PHYSICAL THERAPY HOME WITH YOU!

Bio-freeze

Deluxe Flexible Cold Packs • Cervical | $21.00 • X-Large: 12.5”x 18.5” | $37 • Standard Size: 10” x 13.5” | $24 TheraBand | $1/ Foot • Yellow (Easiest Resistance) • Red, Green, Blue, Gray (Heavy Resistance) Hand Strengthening Equipment • Digiflex | $24 • Hand Gripper | $15 • Thera putty | $5.00/container Exercise Ball

• Roll-on 3oz | $10.50 • Gel 4oz | $10.50 • Pump Bottle 32oz (By Pre-Order Only) | $60 Foam rollers

• 18” | $15 • 36” | $25 Adjustable Ankle Weights

• 5lb Pair | $20 • 10lb Pair | $25

Heel Lifts $10.50/Heel • Small, Medium, and Large

• 55 cm | $22.50 • 65 cm | $27.75

EXERCISES FOR BACK PAIN RELIEF TRY THESE EXERCISES FOR YOUR BACK!

SUPPORTER’S BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by the fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. SCAPULAR RETRACTION Standing tall with good posture, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders. Repeat 6 times.

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Spiced Pear Tea

INGREDIENTS • 1 orange • 3 cups water • 2 (11.3 to 12 oz) cans pear nectar

• 1 tsp whole cloves • 6 tea bags • Small orange slices, halved (optional) • Stick cinnamon (optional)

• 1 tbsp honey (optional) • 4 inches stick cinnamon

DIRECTIONS Using a vegetable peeler, remove three wide strips of peel from the orange; set peel aside. Juice the orange into a large saucepan. Add the water, pear nectar and honey (if using) to orange juice in saucepan. For spice bag: Place the 4 inches of stick cinnamon, the cloves and the orange peel strips in the center of a 6-inch square of double-thickness, 100%-cotton cheesecloth. Bring corners together and tie with 100%-cotton kitchen string. Add spice bag to pear nectar mixture. Bring mixture to boiling; reduce heat. Cover and simmer for 10 minutes. Remove from heat. Add tea bags; cover and let stand for 5 minutes. Remove tea bags and spice bag; discard. Serve in warm mugs. If desired, float orange slices on top of individual servings and serve with additional stick cinnamon.

www.avenuestherapyclinic.com