FALL 2011
Rehab Unlimited
• Murphysboro • Carbondale • Anna • Herrin
Stop the Leaking
800-597-5790
Acute Rehab 800-597-5790
What’s causing those trips to the bathroom and how to get help
What do spaghetti sauce, a candy bar, bananas and vinegar have in common? If you said they are all common foods, you would be right. But did you know they are all foods that can also aggravate a sensitive bladder? A leaky bladder, often called incontinence in the medical world, is a pretty common ailment. Millions of men and women of all ages can have some form of incontinence, although the symptoms are more than twice as common in women. The main symptom of incontinence is the unplanned release of any amount of urine—when and how depends on the type of incontinence. Stress incontinence is caused by weakening of the muscles that support the bladder. Pressure from motions like running or laughing may be all it takes to leak. It is the most common type of incontinence in young and middle-aged women—especially due to pregnancy, childbirth or menopause. Urge incontinence, or overactive bladder, is the name for the sudden, frequent need to urinate. It is thought to be caused by spasms of the bladder muscles. The urge may be triggered by hearing running water, by eating certain foods...or by nothing at all. With this type of incontinence, you may wonder why you are heading to the bathroom again after you just went. But keep in mind that not everyone experiences leaking. Many women are able to “hold it.” The main frustration is constantly interrupting your day for a trip to the bathroom.
So when should you mention it to your doctor? Actually, there’s no amount of leaking that is too small to discuss. You should bring it up as soon as you notice it because there are treatments that can help you before the problem gets worse. Ask your doctor about the Women’s Health Rehabilitation program at Rehab Unlimited. The therapists are experienced at helping women pinpoint the cause of their leaking and put a stop to it. Many women with mild incontinence can stop leaks by identifying foods that irritate their bladder or learning special exercises to strengthen the pelvic muscles. Other specialized techniques like biofeedback are also available. Ask your doctor to send a referral today or call for more information: 800-597-5790
If you want to improve your health, the right motions can keep you on track. So now is the time to pick a motion or two to do better— because good motions are essential for good health.
INSIDE • 3 0 tips to squeeze more motions into your day • is your desk hurting you?
Urge Suppression Technique
1
Stop and stand very
2
Squeeze your pelvic floor muscles quickly
• Find relief from
3
Breathe deeply. Try using
still to maintain
and strongly 5-10 times.
relaxation and
control. Sit down
When the pelvic floor
visualization
if you can. Do not
muscles contract, the
techniques. For
panic—anxiety
bladder muscle must
example: imagine
only makes the
relax. (Try not to con-
a dry desert, not
urge more severe.
tract your abdominals at
flowing waterfall.
the same time.)
fatigue
Thirty Days
You’ve surely heard that exercise is good for you, but did you know that any kind of activity improves your fitness? Whether you have a regular exercise program or not - you can benefit by squeezing more Motions into your day. Here are 30 tips to get you started.
30 WAYS NOV 6
Wear a pedometer. Aim for at least 10,000 steps (about 5 miles) to achieve an activity level recommended for good health.
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Hide the garage door opener. Pretend you don’t have one and you’ll get out of your car to use your muscles.
15
Double time. Can your lunch break double as a walk? Or maybe your favorite TV show could double as a stretching session.
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Sleep in your workout clothes. It’s hard to be motivated to exercise when you wake up to a dark, cold morning. Give yourself an incentive to start your day with activity.
25
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Stand up. Right now – really. Read this list standing up because standing uses more muscles and burns more calories than sitting.
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Act like a kid. Childhood games like tag and hopscotch can be a fun way to burn off calories – and build good memories with the kids.
2
Skip the drive-thru. You already spend enough time in your car. Next time you’re at the bank, the pharmacy or wherever, park and run inside.
Follow a recipe. Not only is homemade food usually healthier, but it keeps you moving around the kitchen longer than picking up the phone for takeout.
Meet on the move. Got a big project to discuss at work? Take a walk with your co-workers and talk about it on the go, instead of sitting around a table.
Jazz it up. If your workout bores you, you’re less likely to stick with it. Add some music or an audio book to keep you entertained.
21
Follow Fido. Instead of just letting your dog out, go out with him. A quick walk around the yard will help you stay healthy together.
Happy Thanksgiving! Plan some after dinner activities to keep you and your family moving. Create a playlist for a dance contest, play flag football, or start a crazy game of charades.
Ignore your email. Hand deliver those messages to your co-worker. You’ll get your circulation moving and gain some face-time with your colleagues.
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12
Volunteer. The holidays are a great time to give back. Find a food pantry or other organization and help sort, move or organize supplies.
17
Move the treadmill. Who wants to work out in a dark corner or staring at a pile of laundry? Put the treadmill in a pretty room and you’ll be more likely to use it.
22
Tied to your desk? Make it a habit to stand while you talk on the phone or squeeze in stretching exercises between projects.
26
Walk this way. Instead of taking shortcuts to the door, follow the sidewalk or take the long way for a few extra steps. They add up quickly.
9
Cheering on your child? Don’t just sit there–jump up and cheer. You can also walk up and down the soccer field or take a couple of laps around the gym.
13
Go solo. If you aren’t comfortable exercising around other people, try a solitary activity like working out to an exercise video at home.
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Carry more weight. Ditch the grocery cart and carry your groceries in a basket or bag. Load and unload them into the car yourself, too! Don’t let the weather stop you. Search Google Maps for “Southern Illinois Start Walking Paths” to find an indoor path near you.
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5
DIY. Getting the house ready for holiday parties? Do your own painting, cleaning or repairs to improve your fitness and your pride in a job well done.
14
Log it. You probably have more time for activity than you think. Track your time for 3-5 days and see where you can slip in some activity.
19
Play in the leaves. Jumping in a huge pile of leaves is an autumn tradition. Rake up a big pile and enjoy an afternoon of fun with the kids.
It’s Black Friday – go shopping. Not for a bigger TV, though. Buy yourself some good workout clothes so you’ll feel good about yourself and want to wear them more often. Turn off the dishwasher. Scrubbing the dishes by hand keeps you on your feet and active. You’ll burn calories, plus save electricity.
4
Have a goal. Maybe you want to walk a 5K or maybe you just want to do 30 minutes of activity every day. Knowing your goals gives you something to stick to.
24
Hitting the road for the holidays? Plan some extra time for 10 minutes of walking at each rest stop. Use a resistance band for stretching during long sessions in the car.
28
Divert date night. Switch out dinner and a movie – unhealthy AND cliché – for bowling, skating, dancing or another fun activity that keeps you on your toes.
Don’t sweat it. Being active doesn’t have to mean spending hours at the gym. It’s fine to be active in 10 or 20 minute bursts throughout your day. The key is to just stay in motion.
DESK ERGONOMICS A good workstation can help you be more productive—and help you stay healthy and pain-free. Check out what Nick’s doing right and wrong in the photo below, and see how your workstation compares to his. The monitor and spacebar of the keyboard are centered in front of him.
His legs and feet need an adequate amount of space under the desk.
Armrests should support his forearm without interfering with the work surface.
His chair height allows him to rest his feet flat on the floor (or use a foot rest).
His monitor is one arm’s length away from him while sitting with his back against the back of his chair.
His backrest should extend high enough to support his upper trunk and neck/shoulder area.
He should support his lower back with a lumbar cushion or pad.
He can adjust his chair to sit in a reclined postion, leaning back slightly between 100-110 degrees.
He has some space between the undersides of his knees and the seat of his chair.
He should use a keyboard tray that tilts downward to keep his wrists in a neutral position.
Physical Therapy Eases Fatigue Debbie Ferguson is a runner. But not just any runner. She is a highlytrained sprinter and a two-time Olympic track champion. So when she started complaining of fatigue at the end of her workouts, her coach knew something needed to be done. She had no specific source of pain, yet couldn’t raise her legs up after her regular workout schedule. Ferguson began a physical therapy program and her therapists decided to enhance her treatment with the Graston Technique®.
The Graston Technique® uses a special instrument to break down scar tissue and other restrictions in soft tissue. Therapists comb over and identify fibrotic tissue, and then the instrument breaks up the tissue so it can be absorbed by the body. Ferguson experienced immediate relief from her fatigue and was able to return to complete her workout without complaints – and later set the fastest time in the 100m sprint. Think the Graston Technique might help you? Call 800-597-5790.
Motions is a free quarterly newsletter.
Want to recieve it at home? Call 866-744-2468
HELLOBONE g o o db y e
Achy Back & Neck Osteoporosis It’s not just the disease of fragile old women − the damage begins much earlier in life. Your first symptoms may be a dull pain in your bones or muscles, especially in your low back and neck. But you can do something to reverse the damage. Women’s health therapy focuses on slowing down mineral loss to increase your bone density and prevent fractures, as well as control your aches and pains.
Call today to learn more
800-597-5790
WOMEN’S HEALTH REHABILITATION
1239 E. Main Street, Carbondale, IL 62901