Activa PT: Helping Aches & Pains

Health &Wellness The Newsletter About Your Health And Caring For Your Body

8 SPRING BREAK TRAVEL TIPS FOR FAMILIES 1. Choose the right destination for your family. Discuss ideas for travel destinations and what to do during your free time; be sure each person has something to look forward to on the trip. All-inclusive resorts are a great option, with activities for kids, spas for parents, and beaches and pools for the whole family to enjoy together. 5. Protect yourself and your home. Do not state that your home is vacant during your trip. Instead, tell trustworthy friends and family that you’ll be traveling, and ask them to visit your house once or twice to ensure there is no suspicious activity.

6. Travel on less popular days. Airline costs are higher and traffic is heaver on the weekends. Opt to travel midweek if you can. 7. Make reservations for special experiences. Many attractions allow you to buy tickets online beforehand (usually at a discounted price). If you have plans to dine at a popular restaurant, make reservations at least a month or more in advance. 8. Keep the kids on a routine. Don’t get too far away from your daily habits while traveling. Bedtimes should obviously be extended, but don’t over do it or falling asleep on school nights will be tough once you’re back at home.

2. Stick to your budget. Don’t blow your annual vacation budget in March or April if you plan to escape in the summer! Also allot a separate amount of money for the inevitable splurge purchases. 3. Take advantage of travel deals. Research the hotels and resorts in the area to which you’ll be traveling, and compare prices. Oftentimes, simply booking your accommodations in advance can save you big money. 4. Pack the essentials. Be sure to ask what toiletries and other products are provided before packing your bags.

Health & Wellness The Newsletter About Your Health And Caring For Your Body

“Don’t Let Pain Distract You From Reaching Your Goals!” 4WAYS TOBEAT ACHES&PAIN

Inside:

• Why Do Your Muscles Ache?

• Masala Chai Recipe

• Relieve Back Pain In Minutes

• Health Benefits Of Pet Ownership

Are you like many people, suffering from aches and pains? A daily back or neck ache may be more of a nuisance than anything. However, episodes of pain can become progressively worse, lasting longer and traveling to other parts of your body. If you don’t stop the cycle of pain and discover the root cause of each painful episode, the accumulation of damage to your body may lead to eventual failure of the spinal structures and possible surgery. However, if you address and treat the cause of your pain early through physical therapy, drastic measures such as surgery can often be avoided. 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 acetaminophenor ibuprofendependingonwhatyourdoctormayadvise you isbest.Apply ice for thefirst24 -72hoursofan injury to reducepain 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 Activa Physical Therapy teach you stretching, 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 doctor before trying exercises you are unsure of doing. 4. PHYSICAL THERAPY Throughourprogram,specializedhands-on techniquesand treatments areapplied,addressing thepooralignmentanddysfunctionof thespine, whichcan irritateandcausepressureonnerves.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, call us today to learn more about how you can return to a pain-free active lifestyle!

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WHY DO YOUR MUSCLES ACHE?

Muscle aches and pains are common, typically involving more than one muscle. Muscle pain can also involve legaments, tendons, and other soft tissues that connect muscles, bones, and organs. Muscle pain is most frequently related to stress, tension, overuse, or muscle injury from exercise or physically-demanding work. In these situations, the pain 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, once muscle pain begins to go past 3 days without changing, or you feel the

same aches and pains repeatedly, it’s time to give us a call as there may be an underlying problem such as muscle imbalance, or stiff tissues and joints. Discover how our programs can guide you to a pain-free life. Schedule your appointment today by calling (630) 637-9955.

Masala Chai Recipe

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

By Popular Demand

Improves Mobility

INGREDIENTS • 4 cups water • 4 cups whole milk • 1/2 teaspoon cardamom seeds • 1/2 teaspoon whole black peppercorns • 1/2 teaspoon whole cloves • 1/2 teaspoon cinnamon chips • 1 star anise • 1 whole nutmeg • 1 teaspoon minced fresh ginger • 1 vanilla bean, chopped fine

LOW TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Repeat 8 times on both sides.

www.simpleset.net

• 4 teaspoons black tea leaves • 8 ounces grade “A” honey

DIRECTIONS Bring the water and milk to a boil in a saucepot. Add the remaining ingredients, except honey turn the heat down to a simmer, cover, and steep for 10 to 15 minutes. Remove from heat and strain*. Add honey and mix well. Store in refrigerator. Can be served hot or cold. *Note if using a glass pitcher, make sure to thoroughly warm the pitcher before adding hot chai.

Foundon foodnetwork.com

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Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle If you know someone suffering with aches and pains give the gift of health. Refer them to Activa Physical Therapy today. Pass along this newsleter or have them call us directly to schedule an apointment. Health Benefits Of Pet Ownership Fitness. Pets need regular activity and, if a dog becomes your pet of choice, you’ll also be signing up for brisk daily walks to help your furry friend keep in shape. In turn, you’ll also feel the benefit of regular, low- impact exercise. According to a recent survey, 36 per cent of pet own- ers said that having a pet has helped them lose weight. Who needs a personal trainer? Social. Believe it or not, having an animal can even have an impact on your social life… in a good way. Walking the dog around the local park or taking it to obedience lessons are just two settings where you’ll have the opportunity to meet new faces and interact with people you might not otherwise have come into contact with. And don’t be sur- prised if you’re stopped by strangers in the street who are eager to pat your furry friend and find out more about her. Childhood learning and responsibility. Having a pet in the home is a great way for children to learn valuable life lessons in a fun, rewarding way. From the daily responsibility of feeding, exercising and caring for the animal to understanding more about illness and loss, it can equip your children (or grandchildren) with the emotions to cope better with important life events as they grow up. Companionship. The sheer presence of a pet in the home can boost your mood, especially after a hectic day at the office or even following a difficult conversation. The stresses of life can melt away as soon as

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you walk through the front door and see your beloved pet, desperate for your affection. Said animal will also be your go-to companion of choice to watch a movie with or cuddle up to read a book with on a cold winter’s day. What’s bet- ter than a furry hot water bottle who listens to every word you say and doesn’t answer back? Mental health. Not only do pets provide companionship and help improve your physical health, they can also provide therapeutic and emotional ben- efits. According to Ingrid Collins, a consultant psychologist at the London Medical Centre, “A pet is better than Prozac. Animals have a completely differ- ent agenda to humans, and bring things back to basics. They want comfort, feeding and love. In return, they give huge affection.”