Ramsey: A Stronger Core

Ramsey: A Stronger Core

Health

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

July 2017

What Are Your Core Muscles? Your “core” is the group of muscles that help stabilize your body and give a strong point from which your skeleton can move properly with good posture. The core is made up of your abdominal, low back, pelvic, and gluteus muscles. When any one of these groups is weak, it causes instability and makes it hard to use your body properly. The result is strain to different areas of your body, especially the back and neck muscles. This causes bad posture, fatigue, inflammation, and pain. AStronger Core Means a Healthier You Can’t I Just Do Sit-ups? Strengthening the abdominals is just one component of strengthening your core muscles. It takes an expert, trained in the science of human movement to analyze where your pain is coming from. Our physical therapy professionals are just those experts. Whether your pain is from your back, neck, shoulders, or legs, we perform a thorough analysis of your posture, movement, and strength. This allows us to pinpoint exactly what is causing your pain. Only then, can an effective treatment plan be made to obtain the fastest results. Call us today to learn more how we can eliminate your pain and improve your health!

www.RamseyRehab.com

Where it hurts Common Running Injuries

Proximal Hamstring Tendonitis Symptoms: Pain in the hamstring in the back of the upper leg. Cause: Over striders are prone to this. Their legs can be too straight when they land, forcing stress on the hips and hamstrings. Fix: Stretching of hamstrings and IT band can help relieve pain in this area. Plantar Fasciitis Symptoms: Discomfort in the bottom of the foot in the arch area close to the heel. Cause: Tightness in the calf muscle may pull on the heel awkwardly. Sudden increase in miles may cause this to occur. Fix: Stretch your ankles against a wall or on a stair before and after you run as well as a few extra times a day.

Why Choose Ramsey Rehab? • Expertly trained therapists

• Focused on achieving fast results • We take the time to listen to you • We spend time educating you on your problem and how to solve it

• Friendly, courteous staff • On time appointments • Doctor recommended

Think Ramsey Rehab FIRST

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Why You Need To Come In For Another Check-Up: 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle Take Care of Your Aches and Pains. Before It’s Too Late. 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely

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Now Open: Ramsey Rehab now has a location open in Spencer: 369 Main Street, Suite 3.

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Ramsey Rehab Fitchburg (978) 353-0030 Ramsey Rehab Holden (508) 829-3900 Ramsey Rehab Orange (978) 633-4491

Ramsey Rehab Tyngsboro (978) 649-2592 Ramsey Rehab Leominster (978) 466-6677 Ramsey Rehab Spencer (508) 885-0105

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5 Ways to Relieve Back and Neck Pain:

When suffering with back or neck pain, it can be confusing to determine the right way to relieve pain and get back to normal activities. For some, permanent injury or changes in their body mean arthritis and the tendency for more aches and pains. However, it doesn’t mean you can’t do something about it and live a pain-free life. Here are some tips to relieve your back and neck pain. 1. GET EXPERT HELP The best solution for your back or neck pain is to restore proper movement, strength, and coordination for maximum results. Our physical therapists are the medical experts that can help you improve your function and relieve your pain. See your physical therapist yearly to maintain your health.

2. IMPROVE YOUR POSTURE Make sure to stand up frequently, at least every 30 minutes, and vary your positions of work throughout the day. Aim to correct your posture when sitting and standing, and make adjustments as needed. 3. AVOID INJURY Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. Our experts can show you proper body mechanics with every day tasks. 4. ADEQUATE REST & EXERCISE Your body needs to heal after every day, so a good night’s sleep is critical, especially those hours before 12 am. Record your favorite late night shows so you don’t have to stay up late! Sleep deprivation actually worsens your pain tolerance and saps your strength. In turn, make sure you exercise – at least walk 30 minutes a day to improve your strength, heart health, and flexibility. 5. NUTRITION It is often found with people in pain, that their diet aggravates their pain and their lack of water “dries” out their tissues. It is very important to avoid processed foods and fried foods, which increase inflammation in the body. Of course, eat more vegetables, fruits, and lean protein. Don’t forget to keep a glass of water by your desk and refill it during the day so you stay hydrated!

Easy At-Home Exercises To Keep You Moving! BRACE - BILATERAL BENT LEG LIFT While lying on your back with your knees bent, raise up both feet. Use your stomach muscles to keep your spine from moving. Hold for a 2 count and repeat 9 times.

Helps With Low Back Pain

“I started off with knee pain and was told to go the physical therapy. Ramsey Rehab has helped me fix my knees and feel no pain. My hips also started to hurt and they helped me feel better. I can actually run, play soccer, ice hockey, and softball now. I have learned new stretches. My life feels like it is better for me and I feel like I can do things now that I never thought I could ever do. Ramsey Rehab has helped me through my pain. Thank you!!!” - A.O. “Fixed my knees... no pain!” Patient Results