PerformanceTherapy: Helping Aches & Pains

PerformanceTherapy: Helping Aches & Pains

HAVE YOU MET YOUR INSURANCE DEDUCTIBLE? NEWSLETTER Health & Wellness Newsletter November, 2018

INSIDE:

Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses.This means that the cost of physical therapy could beminimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2019. Have you undergone surgery recently? Call us today at Franklin: (615) 465-6810 or Nashville: (615) 375-9091 to schedule an appointment with one of our physical therapists. We’ll guide you to affordable treatments that will place you one step closer to pain relief.

• Helping Aches & Pains • Relieve Leg Pain In Minutes • Patient Success Spotlight • Healthy Recipe • Discover How To Live Pain Free • Why Physical Therapy?

OUR PROGRAMS & SERVICES

• Fall Prevention • IASTM • Injury Prevention • Joint Mobilization • And Many More!

• Concussion Therapy • Cupping • Dry Needling • Electrical Stimulation • Ergonomics

www.performnashville.com

November, 2018

HELPING ACHES AND PAINS START THE SEASON WITH PAIN RELIEF! NEWSLETTER Health & Wellness Newsletter

Whether you have hurt your back or have been suffering for a long time, seeing a physical therapist at Performance Therapy Institute can help you return to a more active and pain-free life. Give us a call today:

Everyone develops aches and pains from time to time. After a long day out in the sun, or after an afternoon of trying to keep up with household chores, sometimes the tasks that we expect of our bodies can get the best of us. Whether it is a lingering ache in your back, feet that feel swollen and tired after a long day in your shoes, or a crick in your neck that just won’t go away, dealing with aches and pains can really take a toll on your overall feeling of wellbeing. If you stopped and asked around, you’d be amazed to see howmany people are struggling with aches and pains, just like you. What may surprise you even more is how many people are coping with those pains without doing anything productive about it. How to Deal with 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.

• FRANKLIN (615) 465-6810 • NASHVILLE (615) 375-9091

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 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.

Subscribe to receive our digital newsletters on our website today!

www.performnashville.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. Build-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 intoaccountstrategies likehydrotherapy,deep tissuemassage, 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.

Call us today to schedule an appointment!

VEGETARIAN CHILI

HEALTHY RECIPE

INGREDIENTS • 1 tsp garlic-herb, salt-free seasoning blend • 1 tsp ground cumin • ⅛ tsp salt • 1 (15 ounce) can kidney beans • 1 cup frozen mixed vegetables • ¼ cup light sour cream • Fresh cilantro (optional) • ⅛ tsp chili powder (optional)

• 1 tsp canola oil • 1 cup chopped onion • 1 cup green sweet pepper • 2 cloves garlic • 1 tsp bottled minced garlic • 1 (14.5 ounce) can no-salt- added diced tomatoes • 1 (8 ounce) can no-salt-added tomato sauce • 1 cup water • 4½ tsp chili powder

DIRECTIONS Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduceheat topreventburning.Addundraineddiced tomatoes, tomato sauce, thewater, thechilipowder, theseasoningblend,cumin,andsalt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder.

CALL TODAY!

Patient Success Spotlight

DISCOVER HOW TO LIVE PAIN FREE

Print sudoku http://1sudoku.com

3 8 At Performance Therapy Institute, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get to Performance Therapy Institute 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 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program 1 3 7 5 4 7 9 2 5 9 1 6 2 4 4 3 3 7 2 7 2 4 3

3

8 1 6 3

4

4

7 5 3

6 7

5 9

6 2

I am already feeling better! “Tracy is my Physical Therapist at the Smyrna location. I can’t say enough about how wonderful he is. I am currently seeing him for a neck injury. He is very kind and patient. He takes his time in teaching me exercises that can strengthen my neck. I’ve only seen him a few times and I am already feeling better! It is all thanks to him! – Jennifer M. 7 9 7 5 8 4

2

6 7 1 4

6

2

1 6

www.performnashville.com

Fun & Games

http://1sudoku.com

n° 318548 - Level Hard

http://1sudoku.com

n° 310547 - Level Hard

Relieve Leg Pain In Minutes Try this movement if you are experiencing leg pain.

3 8

4

3 1

Strengthens Core

9 7

www.simpleset.net 1 4 6 2

5 3 2 9 6 5 7 3 2 1 5 8 9

HAMSTRING STRETCH Stand with one leg on a medium sized stool as shown. Keeping your back straight, slowly lean forwards from the hips Repeat 5 times. 5 3 8 1 7

6

9

5 6 3 7 2

8 3 4 8 1 3 5 6 1

3 7 5 4

2 3

1 2

4 1

8

http://1sudoku.com

n° 36953 - Level Hard

http://1sudoku.com

n° 315994 - Level Hard