Avenues PT: Walking Away From Back Pain

Avenues PT: Walking Away From Back Pain

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

ALSO INSIDE:

• Fixing Your Stride • Teresa’s Jamaican Vacation • Special Massage Offer • Patient Success Spotlights • Healthy Recipe • Exercises for Back Pain Relief

DISCOVER BACK PAIN RELIEF FOR 2019

Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long. Relying on pain medications to help you overcome back pain will leave you disappointed. While pain medications are frequently helpful at alleviating the discomfort of your back pain for a short period of time, they are not capable of resolving the issue that is causing your pain to develop in the first place. The only thing that can actually fix your back pain is addressing the issue that is causing your pain head on. Physical therapy is a great resource for addressing your back pain and can be a helpful tool in getting you back on your feet. So, whether it is following a sudden injury or a chronic issue that has developed over time, physical therapy could be the answer to helping you enjoy life free of back pain. And the secret to success is learning to approach recovery one step at a time.

Walking your Way Pain Free Walking is a great form of exercise, but more than that, it is a necessity of life. When you can’t walk, even basic tasks become complicated. Getting out of bed in the morning, getting to and from work, moving your way around the office, and even spending time with family on the weekends all rely heavily on your ability to walk. When your back pain begins to interfere with your ability to move around freely, then you know it is time to start doing something about it. Conveniently, walking is more than a goal when it comes to back pain, it could be part of the solution. Working with a physical therapist to develop improved strategies and techniques with your walking could help you to get back on your feet even sooner than you thought possible. What’s more, for those who are able to walk, getting on your feet more often with targeted exercises could help you find relief from back pain even sooner than expected.

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

Sunset at Beaches Resort in Negril, Jamaica

Teresa & Jim at the Resort Gardens

TERESA SOAKS UP SOME FUN & SUN, JAMAICAN STYLE! YAMON!!! Teresa, our office manager, and her husband Jim have been to Jamaica three times. Jamaica is the third-largest island in the Caribbean Sea and is located about 90 miles south of Cuba. Each time they visited, Teresa and Jim stayed at a Beaches Resort, either in Ocho Rios, a port town on the North coast, or Negril, a town in the western part of Jamaica known for its miles of sandy beaches. While there, they enjoy the gorgeous warm weather, swimming in the warm ocean water, and eating the abundance of seafood available, including octapus. They also like the jerk chicken and pork. They think the jerk spices in Jamaica have more flavor than those in the United States. During one of their visits to Ocho Rios, Jamaica, Teresa and Jim participated in a one- day excursion offered by the resort which included jumping off small cliffs into deep pools, floating the White River in tubes, and zip-lining along the course of the river. It was “exhilarating . . . totally awesome!!” It rained the entire day (which is not surprising because parts of Jamaica see over 100 inches of rain annually) but the rain did not “dampen”Teresa’s and Jim’s fun “one bit.” According toTeresa, the rain “actually seemed very fitting for where we were at and the activities we were doing. We made the best of it and enjoyed it, especially because there was no lightning and the day was very warm.” Although they love Jamaica, Teresa and Jim are hoping to next visit Turks and Caicos. They will again stay at a Beaches Resort, because they love participating in all the activities the resort has to offer.

Holding the sea urchins

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FIXING YOUR STRIDE

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to have custom orthotics made for your work shoes so that you can have more arch support around the clock. 3. Work on improving your posture. If you are slouching when you walk, then that maybe impacting theway thatyourback feels.Takea fewminutes in themorning andagain in theafternoon tostretchyourback,and thenmakeapointofkeeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain. Another way that walking can help alleviate back pain is by encouraging weight loss. Beingoverweightputsaddedpressureonyourback,and thiscancontribute to increased backpain.Workingwithaphysical therapist to improveyourwalking techniquecanhelp you to overcome back pain one step at a time. If you’re suffering from back pain due to herniated discs, call Avenues Physical Therapy today at 307-634-0298 to schedule an appointment!

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7 1 When you are experiencing regular back pain—especially if you are experiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improveyourstride,whichcanmakeasignificantdifferencewhen itcomes tomanaging back pain day-to-day. Hereareseveralways thatyoucanstart takingcareofyourbackwitheachstepyou take: 1. Make sure that you are wearing the right types of shoes. While the golden rule for walking is to wear sneakers, not all sneakers are created equally. You need to wearasneaker that isgoing toprovideyouwith thearchsupport thatmeetsyour individual needs. This may mean upgrading from your minimal support sneaker to something more athletically designed. 2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. Whenyouareat theoffice,professional footwearmatters.Youmayfind ithelpful 6 4 5 3 http://1sudoku.com n° 329837 - LevelHard 1 7 3 5 8 2 9 8 5 4 6 9

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LIKE US ON SOCIAL MEDIA FOR MORE UPDATES! We invite you to view and like our page on Facebook, Twitter and Instagram! We’d love to hear how physical therapy has impacted your life and how we can help even more!

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6 2 SUDOKU PUZZLE 8 7 3 3 6 http://1sudoku.com n° 34745 - LevelHard

Call IN & Win! Misspelled Mania Edition

Find the misspelled word in this newsletter for your chance to win a $10 Gift Card! Call: 307-634-0298 *Contest for past and present patients ONLY

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MASSAGE THERAPY

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$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!

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SCHEDULE YOUR MASSAGE BY CALLING 307-634-0298 TODAY! Limit one coupon per person. EXPIRES 2-15-19

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n° 312259 - LevelHard

n° 329149 Kelsey Kean, PT, MPT Tawna Bovero, PTA

Eric Nelson, PT Linda Froelicher, PT, MSPT

y flashing the codes below : n°34745

n° 312259

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PATIENT SUCCESS SPOTLIGHTS

No More Pain Meds!

“I first met Linda in 2009 when she provided therapy for my husband after bilateral hip replacement. I was impressed with her dedication, patience, and professionalism. In 2015 after hip replacement for myself I again sought her help. She helped me get back to doing the things I loved, gardening and walking. So, when I needed therapy for shoulder pain there was no question who I would see. I had pain raising my arms, especially the left. I could not comb my hair or pour water into the coffee maker without assistance from the right arm. I was wakened from a deep sleep by pain. My goals were met. Linda explained what the therapy would do to alleviate my pain and the physiology involved with the joint and muscles. Now I know what to do and why. I feel I have a friend in Linda.” - Ruby C I Have a Friend In You 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! Save time Save money

“Icame toAvenuesPhysicalTherapywithaweak right foot,alongwithbackpain. I was not able to walk more then 50 feet, and I couldn’t sit or stand for more then 30 minutes at a time. Thanks to Avenues I can now stand and sit for up to an hour and a half, I can also walk 10 feet or more. I am now off pain pills and starting to feel stronger everyday with no pain. My right foot being weak caused me to trip quite often and now I seldom trip. It is all because of the help I received and the things I was taught.” - Beverly C.

“Iwashaving troublewithmy rightshoulder. Iwent to thedoctorand they referred me to Avenues Physical Therapy. I started working with Eric Nelson and we start therapy on my shoulder. After a couple weeks of therapy my shoulder is doing better then it was when I started. I have not felt like this in a long time. Eric and the staff at Avenues are Awesome. ” - Troy M. “Have Not Felt Like This In A Long Time”

Improve your health naturally

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) Kick-Start Being Healthy In The New Year!

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 02-15-2019.

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.

This year Avenues teamed up with Next Steps Ministries to help provide children with incarcerated parents a very special Christmas. The children ranged in age from one to 18 years old and were nominated by their parents to participate in the pro- gram. The program is to help the parents give their children a Merry Christmas. The 52 children served by the Next Step Ministries are all Laramie County residents.

Next Steps Ministries Is Partnered with Prison Fellowship ® and Angel Tree ®

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

FOUR POINT TRUNK FLEXION & EXTENSION Start on hands and knees. Arch your back up to the ceiling as high as you comfortably can, and hold. Then, arch your back the opposite direction as low as you comfortably can, and hold. Repeat 6 times. QUADRUPED ALTERNATE ARM & LEG While in a crawling position, slowly draw your leg and opposite arm upwards. Your arm and leg should be straight and fully out-stretched. Do this 8 times then alternate.

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Green Bean Casserole

INGREDIENTS • Nonstick cooking spray • 5 cups sliced green beans • 4 1/4 cups low-sodium chicken broth • 1 cup panko breadcrumbs • 1 cup grated Parmesan • 1 tbsp plus 2 tsp canola oil

• 2 tsp canola oil • 1 1/2 cups diced onions • 2 cups sliced baby bella mushrooms • 2 tbsp cornstarch • 1/2 cup reduced-fat sour cream • 1/2 tsp salt

DIRECTIONS Preheat the oven to 350 degrees F. Spray a 1 1/2-quart baking dish with nonstick spray.

Boil the green beans in the chicken broth for about 20 minutes, and then drain, reserving 1 1/2 cups of the chicken broth. Mix together the breadcrumbs, parmesan and 2 tsp of the oil in a small bowl. Set aside. Heat the remaining 1 tbsp oil in a large skillet over medium heat. Saute the onions until translucent, and then add the mushrooms and continue to cook for 3 to 4 minutes longer. Remove from the heat. Pour the reserved 1 1/2 cups chicken broth back into the pot the green beans boiled in and bring to a boil. Add the green beans to the skillet with the mushrooms and onions. While that is coming to a boil, combine the cornstarch and 1/4 cup water in a small bowl to make a slurry. Slowly pour the slurry into the boiling broth, whisking constantly as it thickens, about 2 minutes. Pour the thickened mixture over the green beans and add the sour cream, House Seasoning, and salt. Stir well. Pour into the baking dish and sprinkle with the panko and cheese mixture. Bake for about 10 minutes, and then broil until the breadcrumb topping is slightly browned.

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