Marathon PT-Happy Holidays!

Marathon Monthly December 2017 Physical Therapy

Is It Possible To Live Without Neck Pain & Headaches? Here’s What You Need To Do When Your Regular Treatment Plans Don’t Work Anymore

Do you suffer from frequent neck pain and headaches? People literally live on acetaminophen and Ibuprofen for years because they constantly have a nagging headache, induced by muscle spasms in the neck. A concern with those who have frequent headaches, is an underlying neck problem that may go untreated. The Cause of Most Headaches Headaches can range from minor nagging pains, to full-blown migraines that knock you off your feet for a day or two. Any headache, whether tremendous pain or not, should be a warning sign that the muscles in your spine and neck may be too tight and tense. Prolonged muscle tension may cause you to feel stiff and achy. One may feel pain in the shoulders, neck, upper back and even radiating out to the upper arms. Most people who have headaches complain about having neck and shoulder pain. The most intense pain usually lies directly in

Physical therapy can help you to relieve the tightness and tension in your muscles, helping you live a happy, pain-free life.

the back and upper sides of the neck.The pain then radiates into the shoulder area. This is why many people who have headaches treat themselves to frequent neck and shoulder massages.

Getting to know Joe G. PHYSICAL THERAPY AIDE

We are thrilled to spotlight our physical therapy aide, Joe G! Joe has been a part of our Marathon PhysicalTherapy family since 2014. He is loved by all and an integral part of each patient’s experience and success. Joe grew up in Ozone Park, Queens, right by JFK Airport and Rockaway Beach. He loves sports, especially baseball. Joe has been playing baseball since he was 5 years old. He loves being active and competing. In fact, his hobbies includehiking, outdoor bike riding, and listening to music.

Joe is currently studying to apply to a Physical Therapist Assistant Program. He became interested in physical therapy after tearing a ligament in his elbow while pitching. He had to undergo surgery for his elbow injury and was first introduced to physical therapy first hand as a patient. Joe states that it was the rehabilitation that he went through to recover from his injury that inspired him to study physical therapy. Here are some fun facts about Joe—his favorite food is chicken cutlets, his favorite color is blue, his favorite baseball team is the New York Yankees, and his favorite TV show is Game of Thrones.

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Stay Pain Free This Holiday Season It’s that time of the year again, it’s the holidays and that means lots of shopping and bags to carry. While we are racing around the mall going store to store trying to get as much shoppingdone inonedayand that is not always the best option. Not only is it physically exhausting but it is alsocausing unnecessary backpain and you might not even realize it. According,totheCentersforDisease Control50,000Americanswillsuffer some kind back injury whether it’s from shoveling, falling on the ice, or even holiday shopping. If you are planning to do a big shopping day, there are some tips to help you prevent back injuries this holiday season. • Keep the heavier items on the bottom and the lighter stuff on the top. • Stay hydrated! Lack of water contributes to muscle spasms and increasedbloodthickness. Both factors increase inflammation in the body and reduce healing rates. •Wearcomfortableshoes.Shoes suchasflatsprovide littletono arch and increase the chances of lowerbackpain.Wearshoes that are cushioned and have a good arch. •Makefrequentstopstoyourcar to drop off the bags.

•Takefrequentbreaks.Breaksas often as every 20-45 minutes helps your muscles relax. The holidays are a fun time to be with family and friends you don’t a back injury to ruin a happy season.

• Use several smaller bags instead of loading everything into one large bag. This helps by distributing the weight evenly throughout your body.

Exercise Essential Relaxes Your Shoulders

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SCAPULAR RETRACTION Stand tall, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders. Hold for 8 count, repeat 8 times.

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Holiday Recipe

Patient Success Story

Roasted Beef Tenderloin with Roasted Pepper and Black Olive Sauce

DIRECTIONS Preheat oven as high as it goes, 500 degrees F.  Liberally coat the meat with extra-virgin olive oil and grill seasoning. Place the meat on a roasting rack or in a roasting pan and place in oven. If you are cooking in a pan with no rack, add a splash of water to the pan. Roast the meat 10 minutes on high then reduce heat to 350 degrees F and cook 30 minutes more. Do not open oven during those first 10 minutes. Remove meat from oven and let rest 10 minutes before serving.  Place roasted peppers in food processor and add garlic, parsley, olives, salt and pepper. Turn the processor on and stream in extra-virgin olive oil, about 3 tablespoons. • Extra virgin olive oil, for coating roasts, plus 3 tablespoons for sauce • Grill seasoning (recommended: Montreal Steak Seasoning for Steak by McCormick) • 5 whole roasted red peppers, coarsely chopped, well drained and pat dry • 2 cloves garlic, popped from skin • Handful flat-leaf parsley •1cupgoodqualitypittedblackolives, frombulkbins,suchaskalamata, drained well • Salt and pepper • Crusty bread, sliced INGREDIENTS • 2 (2 to 2 1/2 pound) center-cut pieces beef tenderloin -- ask the butcher to give you 2 pieces for use in a Chateaubriand recipe

“Before physical therapy, I had a lot of neck pain and was constantly dizzy, which prevented me from concentrating in school because I was in pain and the room felt like it was spinning. Thanks to the amazing physical therapists here, my neck pain is gone and I am no longer dizzy!” - Lauren D. “ I am no longer dizzy!”

Holiday Fun

Looking for something fun to do this holiday season back by popular demand come down to Jones Beach for the return of our Magic of Lights show! Our 2.5mile drive starts November 17th and runs daily until December 31st. Price of admission per vehicle is $25 Monday-Thursday and $30 Friday-Sunday. So pack up the car and enjoy the most beautiful light display on Long Island! up the car and enjoy the most beautiful light display on Long Island!

Thinly slice meat against grain and serve with crusty bread and sauce.

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Marathon Physical Therapy

www.marathonptny.com Tel: (516) 487-9810 Fax: (516) 773-7315

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INSIDE

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Page1: IsisPossibletoLiveWithoutNeckPain andHeadaches? GettingToKnowJoeG. Page2: StayPainFreeThisHolidaySeason

MostPopularGifts ExerciseEssential

Page3: HolidayRecipe

PatientSuccessStory HolidayFun Page4: HowtoAvoidtheHolidayWeightGain

HOWTOAVOID THE HOLIDAYWEIGHT GAIN

Tis the season! The holidays are here and that means being together with family and friends and attending holiday parties. It also means lots of shopping, cooking, and eating. We all know that it’s tough to resist all the delicious meals, yummy desserts, and everything in between. So, we came up with a few helpful tips to help you better resist SOME of the temptations—not all of them-- after all, you deserve a little bit of it! Here are our helpful tips:  Be Active: We all know that the Fall season is also football season. Instead of sitting and watching football and eating snacks, go outside and play a game of football with your family.   Watch Portion Sizes:  Overloading your plate is an almost guarantee you’ll put on extra pounds. Try using smaller plates or choose the size of your protein, carb, and fat smartly—keep each the same size as the size of your fist.   Snack Wisely During the Day:  If you have evening holiday party plans, fuel and fill up on healthy fats and proteins, and water during the day. This will keep you feeling fuller for longer periods. This will also help you to avoid overeating later at the party.   Get Plenty of Sleep:   Not getting enough sleep during the holidays is quite common because you are thinking about what you still need to do get done for the holidays and running more errands and thus going to bed later than normal. This lack of sleep can easily lead to weight

gain. Lack of restful sleep leads to a slower metabolism, an increase in appetite and food consumption, and the fatigue from not resting enough leads to less physical activity.  Skip Seconds:  Instead of seeing how quickly you can clear your first dish before everyone, just to get your second helping, ask yourself if you’re still hungry. If you realize after your

first dish that you are still hungry, use a smaller plate or choose something healthy instead of going for that extra serving of baked ziti. If you don’t want to miss out on all of the yummy foods, try reaching for a smaller helping of each food.  Limit Liquid Calories: People don’t think that that next glass of wine, beer, or soda will cause any weight gain but these cocktails have a lot of empty calories. They don’t provide much nutritional value and they make you hungrier. Alter your wine, beer, or soda with a glass of water in between.   I hope that these tips are helpful for you. Happy Holidays! ~Negin Jalayer

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