Dresher PT: Helping Aches and Pains

HEALTH AND WELLNESS NEWS YOU CAN USE!

MAY 2019

5 SAFETY TIPS TO PREVENT SPRING CLEANING & GARDENING INJURIES

Use Proper Body Mechanics When lifting an object, stand with your feet shoulder width apart. Keep an inward arch in your low back as you bend your knees to lower yourself to the object you’re picking up. Try to engage your abdominal muscles (without holding your breath) and lift with your leg muscles as you stand. Avoid twisting motions while you lift, carry, and place items back down. If you think something may be too heavy or is too awkward a shape to lift on your own…it probably is. Don’t be a hero-ask for help! Variety Try to avoid marathon cleaning or gardening sessions. Instead of 3 hours of weeding on your hands and knees, try 30 minutes of this and then switch to another activity that will use different muscles and put your body in a different position. By frequently varying your positions and activities, you will once again reduce your chance of injury (and your need of you friendly local physical therapist). Hydrate Water, water, and more water…your body can’t get enough! Water will help prevent dehydration and heat-related illnesses and will also help decrease muscle soreness by giving the body the fluids it needs to recover from your physical exertion. Matt Seabrook , PT, MS

As spring appears to have finally arrived, many people will begin to spend more time gardening and beautifying their yards and cleaning out their garages and attics. Both spring cleaning and gardening are

INSIDE : • Helping To Relieve Your Aches And Pains • Why Physical Therapy? Stretch As with any physical activity, it is important to warm up your muscles. Performing a few simple stretches before AND after your activities will decrease your risk of injury and help minimize soreness at the end of the day. enjoyable activities, but they can also provide quite a workout. Especially after the relative “hibernation” of winter, our bodies may not be fully prepared for the bending, twisting, lifting, reaching and pulling that these activities demand. Keep these helpful tips in mind as your physical activity level ramps up this spring! Take it Slow Start with 30 minutes of gardening/ cleaning on the first day, and increase your time with these activities by 15 to 30 minutes on subsequent episodes. By taking it more slowly initially, you allow your body some time to acclimate to the increased demands of these activities and reduce your chance of serious injury.

• DPT Staff News and Notes • Patient Success Spotlight

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HEALTH AND WELLNESS NEWS YOU CAN USE!

MAY 2019

HELPING TO RELIEVE YOUR ACHES AND PAINS FOR GOOD

INSIDE : • Why Physical Therapy?

• DPT Staff News and Notes • Patient Success Spotlight

• PRO TIP OF THE MONTH: The Golfer’s Lift

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 that can alleviate your aches and pains, helping to reduce the severity of your discomfort while also reducing the likelihood that the pain will return.

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 counter-intuitive to cut down on pain by moving more, but exercise is a 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 creates 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, then 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 the cause of your pain.

Don’t just complain about those 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.

Look inside and visit our website to learn more about all of the things DPT can do to help you eliminate your aches and pains!

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

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Why Physical Therapy?

Attention Low Back Pain & Sciatica Sufferers!

• Do you suffer with back pain or leg pain when you stand or walk? • Do you have pain when you sit for long periods or drive? • Do you experience pain, numbness or tingling in your buttocks, groin or down your leg?

HERE'S WHAT PEOPLE ARE SAYING ABOUT OUR FREE EDUCATIONAL WORKSHOPS: "Amazingly helpful! Now I know what to do to help myself." "Best 1 hour I have invested in my health in a long time!" "Chris and Carrie are great presenters and extremely knowledgeable." Call us today to reserve your spot at our FREE Lower Back Pain and Sciatica Workshop as there are a limited number of seats available! Phone: 267-419-8160 OR register online at: www.dresherpt.com Just look for the Workshops tab at the top of our homepage! Dresher PT’s Blue Bell Office - 7 East Skippack Pike Suite 250, Ambler, PA 19002 *The Blue Bell office is located on the corner of Butler and Skippack Pikes, next to CVS and caddy-corner from the Broad Axe Tavern FREE EDUCATIONAL WORKSHOP TUESDAY, MAY 21 ST @ 6:00PM

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, and in time your muscles will develop increased elasticity, and the burning won’t be so severe. Built-up of tension from stress or overuse, and muscle pain from poor posture can also contribute to regular pain. A physical therapist can take a comprehensive assessment to help determine what may be the primary 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 such as therapeutic stretching and strengthening, hands-on manual therapy and education about posture and body mechanics. Give us a call TODAY so we can help you say goodbye to your aches and pains! WE HAVE OVER 40 INSTRUCTIONAL VIDEOS ON OUR ONLINE >Page 1 Page 2 Page 3 Page 4

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