MSR: Helping Aches and Pains

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER

HELPING YOUR ACHES AND PAINS Discover Natural Relief for Your Pain!

INSIDE :

• Helping Your Aches And Pains • Why Physical Therapy?

• Patient Success Spotlight • Relieve Hip Pain In Minutes

www.rehabmma.com

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

HELPING YOUR ACHES AND PAINS 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. 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. 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 to keep your stress level at a minimum—and that includes your INSIDE :

• Why Physical Therapy? • Low Back Pain Injury Prevention Seminar

• Patient Success Spotlight • Relieve Hip Pain In Minutes

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 counterintuitive 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 create 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. Look inside to learn more about our programs and say goodbye to aches and pain!

www.rehabmma.com

Why Physical Therapy?

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 like hydrotherapy, deep tissue massage, guided stretching and targeted movements to help you experience ongoing relief from regular discomfort. Give us a call so we can help you say goodbye to your aches and pains.

www.rehabmma.com

Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.

Healthy Recipe: Mexican Cauliflower Rice Skillet

INGREDIENTS • 1 lb ground beef • 1/4 medium onion diced

Loosens Tight Hips

www.simpleset.net

• 1/2 red pepper diced • 3 tbsp taco seasoning • 1 cup diced tomatoes • 12 ounces cauliflower rice • 1/2 cup chicken broth • 1 1/2 cups shredded Cheddar cheese or Mexican Blend

HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position.

In a large skillet over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning. Add the tomatoes and cauliflower rice and stir to combine. Stir in the broth and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften (8 to 10 minutes for frozen). Sprinkle the skillet with the cheese and cover. Let cook until the cheese is melted, 3 or 4 minutes. Remove from heat and top with your favorite toppings like sour cream, avocado, and chopped cilantro.

CALL TODAY! (703) 884-7084

Low Back Pain Injury Prevention Seminar

Patient Success Spotlight

Do you train? Do you have low back pain? Do you want to be pain free? - If you said yes to any of these questions, we can help! We will be conducting a great educational and very practical seminar that includes common signs and symptoms, how to avoid back injury (injury prevention) with training, very effective therapeutic and core stability exercises, and understanding how it relates to training martial arts. It will be a lot of FUN and interactive with live training, exercises, questions & answers session.

It will be presented by Dr. Ujjwal Shakya, DPT, DMT, SCS fromMMA & Sports Rehab and William Henriquez, SPT (Marymount University - Doctor of Physical Therapy Program).

“...after the exercises he would provide detailed notes/sketches for me to continue with at home...” “Dr Ujjwal is attentive, professional, and very courteous. The location is easy to get to (for ARL), plenty of parking and his hours are great. I get to work early so he would accommodate my early schedule with 7am sessions. Another PLUS, which is huge for federal employees is that he takes BCBS and for his therapy sessions, it is just the co-pay. My shoulder was what I went in for and after the exercises he would provide detailed notes/sketches for me to continue with at home to ensure a quicker recovery in between visits. Highly recommend Ujjwal!” - John P.

Practice News

We partnered with Pentagon MMA: Pentagon MMA’s Kick-A-Thon to benefit the local Arlington Free Clinic’s Cancer Patient Fund was Saturday, February 23 at Pentagon

A nice action shot of MSR’s founder and owner, Dr. Ujjwal Shakya , participating in the Arlington Free Clinic “Kick Cancer” event today! He came in at 1,052 kicks in 30 minutes and raised $720 for the Arlington community. The Arlington Free Clinic provides medical care to low-income, uninsured residents of our Arlington community, with a fund directed to assist cancer patients undergoing medical treatment. MMA. Arlington Free Clinic provides medical care to low-income, uninsured residents of Arlington, with a fund directed to assist cancer patients undergoing treatment. Funds raised will support medical expenses for cancer patients, such as nutritional needs, transportation to appointments, and mastectomy bras.

MSR is featured in University at Shady Grove (USG) blog by one of our great student Jade Esmeralda. Please feel free to check out the full article below! “Located in Arlington, Virginia, MMA & Sports Rehab has been serving the surrounding community for over five years. Originally from Nepal, Dr. Ujjwal Shakya, PT, DPT, DMT, SCS, is a Doctor of Physical Therapy, and the owner of the clinic. A practicing martial artist, he also is a Doctor of Manual Therapy and Board Certified Sports Specialist. Last year, the American Physical Therapy Association (APTA) prominently featured MMA & Sports Rehab and their work with mixed martial artists. In the April 2018 edition of the professional magazine, PT In Motion, Dr. Ujjwal was highlighted in an article entitled Working With Combat Athletes.”

uatshadygrove.org/2019/02/10/improving-lives-with-physical-therapy- at-mma-sports-rehab/