Newsletter for Providence Physical Therapy
NEWSLETTER
JUNE/JULY 2020
YOUR SEARCH IS OVER, WE OFFER
Effective Hip & Knee Pain Relief
ALSO INSIDE: • Laura’s Corner • Healthy Oatmeal Cookies • Summer Crafts for Kids/ Grandkids • Exercise Essentials
PTPROVIDENCE.COM
NEWSLETTER
JUNE/JULY 2020
YOUR SEARCH IS OVER, WE OFFER Effective Hip & Knee Pain Relief
Mark Twain once said that growing old is an issue of “mind over matter,” but if you struggle with knee or hip pain, then you know that this isn’t true at all. Knee and hip pain can really take the spring out of your step, causing you to move slower and leaving you with pain that becomes more difficult to cope with, step after step. There is an endless list of reasons as to why knee or hip pain may develop, from a slip or fall-related accident to a sports injury or even a car accident. Don’t Wait Until It Is Too Late! When an injury develops, seeking the support of a physical therapist is the best course of action. Working with a physical therapist soon after an injury develops can help reduce your recovery time and improve your ability to cope with the pain and discomfort by introducing you to targeted exercises and stretching techniques that can enhance your ability to recover from the injury. When you are dealing with a knee or hip injury, every step requires more effort than typical. This can really drain your energy level as you attempt to go about doing even basic tasks, such as taking care of your home or walking around the office.
What Can Physical Therapy Do to Help? Physical therapy is not a one-stop cure-all for pain management. This is a long-term solution to pain and suffering through the use of targeted exercises and stretching techniques that are designed to strengthen the targeted areas and help the body recover and heal. By identifying the exact points on the body that are not moving as they ought to be, it is possible to make a plan to increase flexibility,
motion, strength and even improve coordination. Who Needs Physical Therapy?
Are you moving like you should be? Your hips and knees are essential to everyday movement; whether you are sitting, standing, walking or running, you need your hips and knees in great shape. Sometimes, when your hips and knees are in pain, it can cause you to change the way that you are moving, causing you to change the flow and pace of your gait, which is the way that you walk. Other times, prolonged pain can cause you to stop doing movements that are indicative of healthy joints.
PTPROVIDENCE.COM
Laura’s Corner
In a time of our lives, when we may not know how to best spend our time at home, we may all feel more inclined to sit for hours (to work on our computers, wade through social media on our phones, and/or entertain ourselves with whatever wemay find on TV). Perhaps you have heard the statement that “sitting is the new smoking” – not good news for those of us who find ourselves needing to sit – to work, rest and play. Interestingly, that might just be a hot headline to catch attention. In a study published in 2018 in the American
said, it is important to recognize that adults typically spend 9 to 10 hours per day sitting. Additionally, high volumes of sitting (e.g., >8 hours/day) have been found to be associated with adverse health outcomes compared with lower volumes of sitting (e.g., <4 hours/day). So, what are we to do? Move. We need to move more. Moving your body 60 to 70 minutes per day with moderate to vigorous activity - walking, jogging, dancing, marching up and down the stairs, pickle-ball, tennis, swimming, or anything else that motivates you, can reduce risks associated with sitting. Start small and build more movement into your day. Purchase a device to track your steps (e.g.: Fitbit or Apple Watch) or use a free app on your phone (e.g.: Pacer, Charity Miles, My Fitness Pal) and try to increase your movement by 300 steps each week. You will be surprised how monitoring your movement makes you aware of your choices, and how small changes in your behaviors can yield big results. You will see how quickly the miles grow and how much better you will feel. So, get out there and enjoy this beautiful Colorado weather. Do it alone, or with someone you love, but do it. And when you hit your weekly goal, bake some of our “Healthy Oatmeal Cookies” and celebrate! You can do it!
Journal of Public Health, ameta-analysis of multiple studies showed that while there is an increased health risk of sitting too much, it is not as hazardous to health and well-being as is smoking in a ratio just over 7 to 1. That is, for every 7 individuals that have adverse health outcomes from smoking, 1 will have adverse health outcomes from sitting, which is an increase in mortality risk due to common chronic disease of 10% to 20%. It is important to note that excessive sitting time almost doubles the risk of type 2 diabetes. That being
Healthy Oatmeal Cookies
INGREDIENTS
• 1 1/4 cups quick oats • 1 cup white whole wheat flour (can substitute gluten-free flour) • 1 1/2 teaspoons baking powder • 1 1/2 teaspoons cinnamon • 1/2 teaspoon kosher salt • 1/4 cup unsweetened applesauce • 4 tablespoons unsalted butter—melted and cooled
• 1 large egg • 1 teaspoon pure vanilla extract • 1/2 cup honey • 1/3 cup dark chocolate chips • 1/4 cup raisins
• 1/4 cup well chopped rawwalnuts or pecans— (or an additional 2 tablespoons chocolate chips and 2 tablespoons raisins)
INSTRUCTIONS
1. Preheat oven to 350 o F. Bake on a rack in the center of your oven. 2. In a large bowl, whisk together the oats, flour, baking powder, cinnamon, and salt. 3. In a medium bowl, combine the applesauce, butter, egg, vanilla, and honey. Whisk until blended. Pour the liquid mixture into the flour mixture and stir just until combined. The dough will be wet and sticky. Fold in the chocolate chips, raisins, and walnuts. Place in the refrigerator and let chill for at least 30 minutes or up to 3 days. 4. With a cookie scoop or spoon, drop the dough into 1 1/2-inch
balls and arrange on the baking sheet, leaving 1 inch of space around each. With your fingers, gently flatten each cookie to be about 3/4-inch thick. 5. Bake until the cookies are golden and firm around the edges and set on top, about 9 to 10 minutes. Let the cookies cool on the baking sheet for 2 minutes, then transfer the cookies to a rack to cool completely. 6. Leftover cookies will keep in an airtight container at room temperature for up to 3 days, in the refrigerator for up to 5 days, or in the freezer for up to 3 months.
Do you suffer with pain? We can help you get back to living pain free call us today 303-799-6336
Exercise Essentials
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This summer, we want to share some ideas that can help keep kids busy. Kids of all ages LOVE doing this tech-y craft!
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http://1sudoku.com HIP STRENGTHENING EXERCISE
http://1sudoku.com
n° 229777 - Level Medium
n° 222047 - Level Medi
Mind Exercise: Sudoku The rules of the game are simple: each of the nine blocks has to contain all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box. Binary Bracelet: To make this craft you need beads in two different colors and a string, thin satin rope, yarn, soft wire, or a pipe cleaner to thread with the beads. Use the binary code for each letter of your name (or initials). Use one bead color for the black part of the code, and the other bead color for the white part of the code. When you are finished your bracelet will have your name in binary code!
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3 2 4 1 8 4 CLAMSHELLS Lie on your side with your hips at 45 degrees and your knees bent to 90 degrees. Your heels are in line with your buttocks. Tilt your hips forward towards the ground slightly. Lift your knees apart (like a clam opening). 1 5
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http://1sudoku.com
n° 228310 - Level Medium
http://1sudoku.com
n° 26328 - Level Medi
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http://1sudoku.com
n° 28718 - Level Medium
n° 225044 - Level Medi
Play on your mobile these puzzles and find their solutions by flashing the codes below : n° 229777 n° 222047 n° 228310 n° 26328
n° 28718
n° 225044
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