Ellis: Helping Aches & Pains

Newsletter Enjoy Keeping Your Nutrition In Check This Season! 8 NUTRITION TIPS FOR A HEALTHY SUMMER

1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 3. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick.

4. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 5. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.

http://www.coreperformance.com/daily/live-better/15- nutriton-tips-for-a-healthy-summer.html

Newsletter Health &Wellness 4 Ways To Beat The Pain! HELPING ACHES & PAINS

INSIDE: • WHY DO YOUR MUSCLES ACHE? • PATIENT SUCCESS SPOTLIGHT • EXERCISE ESSENTIALS • DISCOVER HOW TO LIVE PAIN FREE ONE-ON-ONE PERSONALIZED TREATMENT WORK ACCIDENTS WE HELP YOU HEAL SPORTS PERFORMANCE ENHANCE YOUR SKILLS SENIOR PROGRAMS TREATMENT FOR ALL AGES

Here are some tips to help you battle daily aches and pains: 1. ICE & HEAT. For muscle pain from overuse or injury, rest that body part and take acetaminophen or ibuprofen depending on what your doctor may ad- vise you is best. Apply ice for the first 24 - 72 hours of an injury to reduce pain and inflammation. After that, heat often feels more soothing. 2. SLEEP. Be sure to get plenty of sleep and try to reduce stress. The amount of sleep is dependent on your body. Some people only require 7 hours, others 9. Also, make sure you have a good mattress and sleep on your side or back with pillow support for your legs. If you sleep on your side, put the pillow between your legs. If you sleep on your back, put the pillow behind your thighs. 3. EXERCISE. Regular exercise can help restore proper muscle tone. Walking, cycling and swimming are good aerobic activities to try. Be sure to warm

up before exercising and cool down afterward. Our experts at Ellis Physical Therapy teach you stretch- ing, toning and aerobic exercises to feel better and stay pain-free. Drink lots of fluids. Begin slowly and increase workouts gradually. Avoid high-impact aerobic activities and weight lifting when injured or while in pain. Consult one of our experts or your doc- tor before trying exercises you are unsure of doing. 4. PHYSICAL THERAPY. Through our program, specialized hands-on techniques and treatments are applied, addressing the poor alignment and dys- function of the spine, which can irritate and cause pressure on nerves. Physical therapy is the science of restoring pain-free movement with exercises and hands-on techniques.These principles are applied to the body when an injury is sustained to help facilitate a great recovery. If you are suffering from aches and pains, contact us at 208-523-8879 to learn more about how you can return to a pain-free active lifestyle!

CALL TODAY! (208) 523-8879

www.EllisPhysicalTherapy.com

WHY DO YOUR MUSCLES ACHES?

Muscle aches and pains are common, typically involving more than one muscle. Muscle pain can also involve ligaments, tendons, and other soft tissues that connect muscles, bones, and organs. Muscle pain is most frequently related tostress, tension,overuse,ormuscle injury fromexercise orphysically-demandingwork. In thesesituations, thepain tends to involve specific muscles and starts during or just after the activity. It is usually obvious which posture or activity is causing the pain.

The most common causes are: • Injury or trauma including sprains and strains • Overuse • Tension or stress

Muscle pain may also be due to: • Certain drugs, including: -Medicine lowering blood pressure -Medicine lowering cholesterol • Infections • Cold & Influenza (flu) • Electrolyte imbalances, such as too little potassium or calcium • Fibromyalgia Most aches and pains are temporary and generally last 1-3 days. However, oncemusclepainbegins togopast3dayswithoutchanging,oryou feel the sameachesandpains repeatedly, it’s time togiveusacallas theremaybe anunderlyingproblemsuchasmuscle imbalance,orstiff tissuesand joints.

Discover how our programs transform your back pain from a pressing problem, to a distant memory, allowing you to live a happy, active and pain-free life.

Call us today at 208-523-8879 to schedule an appointment!

Exercise Essentials Flexibility, strength, and stability are needed to keep you loose and pain free... Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.

PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up your leg off the ground. Alternate legs and repeat 8 times. Stretches Lower Body Muscles

Strengthens Hips & Core SUPPORTED 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 finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.

Exercisescopyrightof

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DISCOVER HOW TO LIVE PAIN FREE

At Ellis Physical Therapy, you will receive hands-on therapy treatmentsbyour friendly,caring health experts during focused and individualized sessions. It’s time to get Ellis Physical Therapy if: • You’re 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

Patient Success Spotlight

“If it weren’t for Jay and Tawnya, I don’t know if I could have made it through last year. The myofascial flair ups were awful, and both spent a lot of time trying to get all of my muscles to relax. After 2 car accidents, I went through2andahalfyearsofbeingmisdiagnosedbyotherphysicians. After I finally got the right diagnosis of 2 torn rotator cuffs, bicep tear and tendon tear, I went back to Dr. Ellis in tears again asking for his help with rehabilitation. The staff is extremely caring and spend the time you need to get you back to life. I still have a long journey, but I am confident I am in good hands and will not go anywhere else.” – Jana M. I am confident I am in good hands! HEALTHY RECIPE

1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

www.EllisPhysicalTherapy.com

Eating Right Never Tasted So Good!

Grilled Shrimp Tacos

INGREDIENTS • 1/4 c. extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt

• Freshly ground black pepper • 1 lb. large shrimp, peeled and deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas

DIRECTIONS In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture.Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and Sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.