Full Potential PT: Natural Sciatica Pain Relief

FULL POTENTIAL NEWS

November, 2017

“Don’t Ruin The Moment With Pain!” Sciatica is a very common condition that affects 10% of the population. Sciatica is defined as pain that follows the course of the sciatic nerve. However, many people suffer with other sciatica like symptoms including low back pain, foot pain and even numbness in the leg. These symptoms can be signs of other back problems such as mechanical low back pain or even herniated discs. (continued inside) NATURAL SCIATICA PAIN RELIEF

INSIDE: � Natural Sciatica Pain Relief � 4 Ways To Quickly Relieve Sciatica � Exercise Essentials � Full Potential Happenings � Thanksgiving Care Boxes � Patient Success

Health & Fitness

The Newsletter About Achieving and Maintaining Optimal Well-Being November, 2017 “Don’t Let Sciatica Become A Way Of Life!” NATURAL SCIATICA PAIN RELIEF

How do you know if you have sciatica? • Tenderness or sharp pain into the buttock muscles • Numbness, tingling or pain that travels down the back of the thigh • Constant pain that may originate in the low back, but travels mainly down the back of the buttock, thigh, calf and even foot • Pain that feels better when lying down but worsens with standing, walking or sitting General exercises for sciatica Physical therapy exercises incorporating a combination of strengthening, stretching, and aerobic conditioning are a central component of almost any sciatica treatment plan. When patients engage in a regular program of gentle exercises, they can recover more quickly from sciatica pain and are less likely to have future episodes of pain. Strengthening exercises Many exercises can help strengthen the spinal column and the supporting muscles, ligaments, and tendons. Most of these back exercises focus not only on the lower back, but also the abdominal (stomach) muscles and gluteus (buttock) and hip muscles. Strong core muscles can provide pain relief because they support the spine, keeping it in alignment and facilitating movements that extend or twist the spine with less chance of injury or damage. Stretching exercises Stretching is usually recommended to alleviate sciatic pain. Stretches for sciatica are designed to target muscles that cause pain when they are tight and inflexible. Hamstring stretching is almost always an important part of a sciatica exercise program. Most people do not stretch these muscles, which extend from the pelvis to the knee in the back of the thigh, in their daily activities. If you are suffering from sciatica pain, contact Full Potential Physical Therapy to schedule your appointment today!

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Pain Relief “This Pain Doesn’t Have To Stay With You!” 4 WAYS TO QUICKLY RELIEVE SCIATICA

1. Get properly diagnosed by a physical therapist. Other low back conditions can present as sciatica symptoms and it is important to determine the exact origins of your symptoms.

Seeing a physical therapist sooner, rather than later means faster recovery and less potential for damage that can occur to the spinal joints and nerves. 2. Alternate heat and ice to the low back and buttock area. Ice helps to relieve inflammation, while heat, helps relax muscles and improve blood flow. Try 10 minutes on, 30 minutes off when alternating.

Make sure to check your skin frequently to prevent injury. Speak with one of our specialists if you have questions on what will work best for you. 3. Position yourself to relax your low back and take the pressure off the nerve. Two ways to do this are either: 1. Lie on your non-painful side with your knees bent comfortably with the top knee slightly forward of the other. 2. Lie on your back with a pillow under your knees. (Find your best position of comfort). 4. Lying on your back, knees bent, slowly rock knees side to side to gently stretch your low back. This can help relax the muscles and relieve nerve pain. Speak to one of our specialists if you have questions on which exercises you should do. While sciatica can literally be a pain in the backside, it doesn’t have to stay with you. Simple strategies and seeing the right physical therapist early can make a big difference in quickly healing and returning to the pain free activities you love.

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Outstanding relief for your aches... Try these simple exercises to keep you moving... Exercise Essentials

LUMBAR EXTENSION PRONE ON ELBOWS Lie on stomach, hands beside your shoulders. Push with your arms up on to your elbows. Hold for 10 seconds then repeat 8 times. Relieves Low Back Pain

Strengthens Hips PELVIC TILT While lying on your back, use your stomach muscles to press your back into the floor. Hold for 30 seconds and repeat 5 times.

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Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Who do you know that needs our help?

At Full Potential, we know that a referral from our patients is the biggest compliment. Let us thank you with these 3 simple steps! 1. Start by handing out the referral cards located at our front desk to your friends and family that are in need of our help! 2. The card with your name on the back must be returned to us at their first appointment! 3. You win! Come in to claim your prize!

PLAY THE REFERRAL GAME!

READY. SET. GO! Thank you to the following for referring your friends and family!

• Lynda Redder • Bev DePree • Martha Woltman • Judy Allen • Melody Freckman

• Patti Schonfeld • Carlene Ramirez • Ann Nieuwkoop • Michael Tubbs • Paul Devisser

Full Potential Happenings

WE HAVE EXPANDED OUR PHYSICAL THERAPIST TEAM! MEET ALEXIS RATLIFF, DPT! Alexis attended Grand Valley State University where she received her Doctorate of Physical Therapy (DPT) in 2017. She has clinical experience in a variety of settings, including outpatient, inpatient and with pediatrics in the school system. She enjoys working with all regions of the body and returning patients to their prior level of function. Alexis is originally from Battle Creek, MI. She moved to Grand Rapids in 2010 in order to complete her bachelor’s degree in Exercise Science. She enjoys spending time with her family, reading, sunbathing at the beach and watching Michigan football.

Thanksgiving Recipe

Happy Thanksgiving!

INGREDIENTS: • 3 cups cooked and mashed sweet potatoes • ⅔ cup sugar Sweet Potato Casserole INGREDIENTS : • 3 cups cooked and mashed sweet potatoes • ⅔ cup sugar • ½ cup butter, softened 2 eggs, lightly beaten • 1 teaspoon vanilla • ⅓ cup milk Topping • ⅓ cup butter, melted cup brown sugar • ½ cup flour • 1 cup chopped pecans DIRECTIONS: 1. Boil and m sh sweet potatoes. 2. Beat in sugar, butt r, eg s, vanilla and milk until smooth and creamy. 3. Put in 9x13 greased pan. 4. To make topping, combine topping ingredients together in a small bowl. Stir and mix to combine. Crumble topping over sweet potatoes. 5. Bake at 350 for 30 minutes. • ½ cup butter, softened • 2 eggs, lightly beaten • 1 teaspoon vanilla • ⅓ cup milk Topping • ⅓ cup butter, melted • 1 cup brown sugar • ½ cup flour • 1 cup chopped pecans DIRECTIONS: 1. Boil and mash sweet potatoes. 2. Beat in sugar, butter, eggs, vanilla and milk until smooth and creamy. 3. Put in 9x13 greased pan. 4. To make topping, combine topping ingredients together in a small bowl. Stir and mix to combine. Crumble topping over sweet potatoes. 5. Bake at 350 for 30 minutes. Recipe courtesy: chefintraining.com

Look no further for the perfect Sweet Potato Casserole recipe! Our billing specialist, Tami, makes this recipe each year and her family absolutely loves it. Enjoy!

Recipe courtesy: chefintraining.com

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Patient Success

From Start to Finish - Positive Experience! My ankle injury is greatly improved. The most positive change to me is improvement overall. Luke and Jon assisted with understanding multiple challenges related to cerebral palsy and improving my strength, balance, and overall ability to be active. From start to finish, my experience with Full Potential has been very positive. The staff is friendly, knowledgable, and personable. Luke and Jon were very positive in their approach. I have not felt this healthy or able to be this active in a very long time.

-Stacy M.

We Need Your Help! Thanksgiving CareBox Acceptingdonations until November 16 BenefitinghelpofWestMichigan Dropoffyour donations at our clinic! 286Hoover Blvd. • Holland, MI

We are teaming up with Holland Rescue Mission in their efforts to provide each family with a care box at their Great Thanksgiving Banquet! Each box will be filled with hygiene products and given to families in need. You may bring in any of the listed products and our staff will be putting the boxes together. At this event, on November 22, they plan to serve 1500 meals and provide 500 care boxes.

That’s why we need your help!

ITEMS NEEDED FOR CARE BOXES:

Laundry detergent (50 oz.) Dish detergent (10-16 oz.) All Purpose Cleaner (28 oz.) Bar soap (3 pack) Pump hand soap (7 oz.) Toilet paper (4 pack) Toilet bowl cleaner (24 oz.) Deodorant (1 man/1 woman) Shampoo (15 oz.) Conditioner (15 oz.) Shaving cream (10-14 oz.) Razors (3-4 pack)

Kleenex (200-250 count) Shampoo (15 oz.) Conditioner (15 oz.) Shaving cream (10-14 oz.) Razors (3-4 pack) Kleenex (200-250 count) Toothpaste

*Please no frozen or perishable foods