Altitude Physical Therapy September 2018

CALDWELL 1906 Fairview Ave., Ste. 410 Caldwell, ID 83605 (208) 454-9839 Nampa, ID 83686 (208) 465-9418 THE ASCENT NAMPA - MIDLAND 130 S. Midland Blvd. Nampa, ID 83686 (208) 461-5057 NAMPA - SOUTHSIDE 3151 E. Greenhurst Rd.



At our house, fall is a busy time. My wife, Jill, is a teacher, and she teaches kindergarten to fifth grade as the ESL coordinator at an elementary school. This time of year, she jumps right back into her work with students. She has one of the most important roles there is in education — helping kids use language. Many of the students she works with are first or second generation Americans, and she’s helping them learn what they need to know to attain the American dream. She has a huge impact on these kids, and I am constantly impressed with what Jill does. It wasn’t that long ago that I had a teacher who had that kind of impact on me. Dr. Cullen was my high school chemistry teacher, and he was hilarious, energetic, nerdy, and incredibly challenging. He had very high expectations for

his students. You knew that if you got an A in Dr. Cullen’s class, you’d earned it. His enthusiasm and determination to share his knowledge with us influenced my decision to pursue a career in the sciences. I’m so grateful to have had a teacher like him — and I’m not the only one. At our 20-year class reunion, we presented Dr. Cullen with an award for being the most impactful teacher for our graduating class. It just goes to show that teachers do have a lifelong impact on their students. People like Jill and Dr. Cullen help students rise above their own and others’ expectations for them and help them reach their full potential. It’s such an important role. To all of our teachers out there, thank you for what you do to educate young minds. You are doing the hard work, and we appreciate you.

In addition to the school year starting, this time of year also brings the excitement of football season in the valley. As with any sport, I’d always rather be playing than watching, but I do enjoy college football. I love the blue and orange, but as an alumnus, BYU is my team. I cheer for the Broncos at every game except when they play BYU. As fall sports start back up, I think about the lifelong lessons that sports teach us. There are so many benefits of being part of a team: camaraderie, strength, teamwork, etc. With all the excitement and adrenaline of the big game ahead, it can be a good time to check in with your athlete and see how they’re feeling, mentally and physically. If it’s their first season back after an injury, be there for them and let them know it’s okay to ease back into their sport. They’ll have to be patient with themselves as they get back to full speed, and taking it slow initially can help them avoid disrupting the recovery process. Overuse injuries are some of the most common ones we see in athletes, so if they are having aches or pains, encourage them to scale back a bit and give us a call. We know they’re so excited to get back to the game, and the best way they can do that is to make sure they’re ready — physically and mentally. That will help them have a great start to their season. Which fall sports are you most excited for? I hope you get to enjoy a few games during the cooler fall weather!

–Sean Weatherston

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But there are tactics you can employ to turn the tide and find more time for yourself. TAG TEAM There’s no reason to try to do everything on your own. The phrase “It takes a village to raise a child” exists because managing the stressors of life requires help. A great place to start is by establishing car pools with a parent group you trust. You can alternate drivers weekly, which provides the opportunity for you to focus your attention on other priorities — or if you’re lucky, have some freedom. THE RIGHT TOOL FOR THE JOB Technology makes organization easier and more accessible than ever. By using a tool like a shared calendar, you can coordinate the entire family’s schedule so you never miss a beat. And apps like Mealime and MealBoard give you the ability to whip up food that is cost-effective and delicious. Try These 3 Tips Instead

TEAMWORK MAKES THE DREAM WORK While you’re busy trying to rally the troops at soccer practice, the scene at home resembles a horror movie. Laundry is piling up, food is spoiling in the fridge, and the dust bunnies around the house now have names. Housecleaning is a part-time job in its own right. The only way to stay on top of duties around the house is to work together. A chore chart with clear responsibilities is a great place to start. Whether you have one child or eight, everyone is capable of pitching in. You can have all the organizational abilities in the world, but the best way to manage life’s madness isn’t by directing day-to-day tasks; it’s by managing stress. Instead of using these tools to control life, look at them as a way to free up time so you can decompress and enjoy the things you love.

School has started. Youth sports are in full swing. Work is crazy. Food has become more about necessity than enjoyment. All of this can only mean one thing: Fall has begun. The crazy schedules this time of year can make it tough for parents to keep their heads on straight; making it through the insanity sometimes feels more like survival than life.


Kayla McMurray is a new face at Altitude PT, and we are so happy to have her here. Kayla became interested in physical therapy during college, but she experienced the power of rehabilitation firsthand after tearing her Achilles tendon during a track meet her junior year. Reflecting on her experience, Kayla notes, “Going through the rehab process myself gave me such an appreciation for all of the thought, problem solving, and attention to detail that physical therapy entails, as well as the importance of making sure rehab is done correctly to prevent further problems.” A lifelong athlete and lover of the outdoors, Kayla is passionate about the way physical therapy heals people through movement. “I love the idea of using movement and exercise as medicine for the body, and I wholeheartedly believe in promoting an active lifestyle to maintain optimal health,” Kayla says. “Physical therapy does just that!” EXAMPLE WITH AN ACTIVE LIFESTYLE

Her favorite part about her job is “undoubtedly the interactions with patients,” she admits. “I love that we, as physical therapists, get to spend so much time one-on-one with our patients — especially at Altitude — and really get to know them and hear what’s going on in their lives.” It was through her own experiences while running track — as an All-American hurdler, no less — that Kayla came to appreciate the mental aspects of fitness. “My past experience with track has shown me the value of pushing yourself physically and how much more the human body is capable of than we sometimes think; the power of the mind is amazing!” Kayla says. “I love when patients are

willing to push themselves and realize that they are capable of accomplishing so much more than they thought.” After work, you’ll likely find Kayla on the greenbelt or in the foothills running, biking, or walking, and heading to the mountains for trail runs on the weekends. But Kayla can summarize her hobbies better: “Basically anything that involves sun and the mountains is wonderful!” We’re so excited to have a physical therapist as passionate about their work as Kayla is at Altitude PT. We know you’ll love working with her! 2



You’re there cheering them on for every game, so proud of how your student athlete is doing. You cheer when they score and cringe when they take a hit or the ball lands just out of their reach. Sports are full of moments of joy and adrenaline, and they teach your children lifelong lessons — camaraderie, teamwork, strength, and trust. Helping your child prepare mentally and physically for their season can help make their passion for sports one that lasts a lifetime. Mobility and flexibility are always important when it comes to any physical activity, and cross training in the off season can be beneficial. Your child’s school might have an off-season training program, but if not, help them find an activity they enjoy. Swimming is a great, low-impact exercise they can do in an indoor pool during the winter. Being active in the off season, even if it’s just short jogs or long walks with the dog, will help their body stay in shape and make next season’s transition easier. If your child has had pain or injuries in the past, encourage them to start slow. Kids often want to

jump back to full speed right away, but easing back into the game will help their body adjust. They may have to work through some aches and pains, and taking a day off practice might be necessary. This is normal, but if your athlete is complaining of pain for more than a day or two, it might be a good idea to check in with their physical therapist. If your child is scared or concerned after an injury, that will be more of a mental hurdle for them to work through. An injury can be just as difficult on an athlete mentally as it is physically. If you notice a lack of motivation or other signs of depression, consider contacting a counselor to help them get back to their confident selves. Good communication between coaches and parents is key to helping your athlete succeed in all aspects of their life. Working with a physical therapist is also beneficial. Give Altitude PT a call today to find out how we can help your athlete in every season.





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12 ounces rigatoni pasta 1 bunch Tuscan kale, rinsed 1 15-ounce can cannellini (white kidney) beans 2 tablespoons extra-virgin olive oil, divided

1. In a large stock pot, boil 6 quarts of liberally salted water. On another burner, heat a large skillet to medium-low. 2. Add pasta to boiling water and cook for 3 minutes less than the package recommends. 3. While pasta is cooking, add beans, red pepper, and 1 tablespoon of oil to skillet. Cook until lightly browned, about 5 minutes. 4. Add cooked pasta, kale, and 1 cup pasta water to skillet. Toss vigorously as kale cooks, about 4 minutes. 5. Transfer to bowls, top with a squeeze of lemon, sprinkle with cheese or salt, and serve.

1/2 teaspoon crushed red pepper flakes

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Juice of 1 lemon

Salt, for pasta water and to taste 2 ounces fresh grated Parmigiano-Reggiano (optional)


(208) 454-9839


1906 Fairview Ave., Ste. 410 Caldwell, ID 83605

(208) 454-9839


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A Thanks to Our Teachers 3 Tips to Help Organize Your Crazy Life Meet Our Dedicated Team Help Your Kids Have the Best Fall Season Beans and Greens Rigatoni Why Labor Day Is Indebted to the Pullman Strike


Today, Labor Day mostly means a day off and the closure of public pools. But when it was first created, it was a president’s desperate attempt to curb the tension after one of the most violent strike breakups in American history. In the late 19th century, the workers of the Pullman Company, which manufactured luxury train cars, all lived in a company-owned town. George Pullman, the owner, lived in a mansion overlooking houses, apartments, and crammed- together barracks, all of which were rented by the thousands of workers needed for the operation. For some time, the town operated without a hitch, providing decent wages for the workers while netting the higher-ups millions of dollars. But after the economic depression of the 1890s brought the country to its knees, everything changed. George Pullman slashed his workers’

wages by nearly 30 percent, but he neglected to adjust the rent on the company-owned buildings in turn. As a result, life became untenable in the town, with workers struggling to maintain the barest standards of living for themselves and their families. In response, the workers began a strike on May 11, 1894. As the event ramped up, it gained the support of the powerful American Railway Union (ARU). But Pullman, stubborn as he was, barely acknowledged the strike was happening, and he refused to meet with the organizers. The tension increased when Eugene Debs, the president of the American Railway Union, organized a boycott of all trains that included Pullman cars. The strike continued to escalate until workers and Pullman community members managed to stop the trains from running.

Eventually, President Grover Cleveland sent in soldiers to break up the strike. Violence ensued, with soldiers making a great effort to quell the strike at its core. By the time the violence ended, 30 people had lost their lives and an estimated $80 million in damages had been caused throughout the town. A few months later, President Grover Cleveland declared Labor Day a federal holiday. Many experts believe that this act was an effort to build rapport among his pro-labor constituents after handling the incident so poorly. This month, as you fire up the barbecue and enjoy your day off, take a moment to remember the workers who fought for labor rights in our country. 4

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