physical therapy and rehabilitation January 2018
3600 Miller Road, Flint, MI 48503 • 810.620.8042 • horizonptflint.com
MY NEW YEAR’S RESOLUT ION ACT ION Observe, Decide, Act I t’s a new year, and for many people that means getting started on New Year’s
resolutions. Personally, I’ve never been the kind of man to make resolutions once a year. I’m an action person. If something needs to get done, my motto is, “There’s no better time than the present.” I don’t want to wait around! Historically, if I learn there’s something I could be doing differently — like a new business strategy, for example — I want to get started yesterday . That said, while I do believe it’s better to get started right away, in the past, some things haven’t been as planned out as I would have liked. Over the years, I’ve come to recognize the importance of planning. When I was all action, I took for granted the benefit of sitting down and really figuring out what I needed to do next. Now, when I see something I want to change or improve, I take the time to plan out a course of action. This is a valuable habit I learned in a seminar. It’s called “Observe, Decide, and Act.” Observe what’s going on, what situation you’re in, and what you want to change about your current situation.
“If you don’t act, nothing will ever change … Action is howwe grow as people.”
step. If you don’t act, nothing will ever change. I’m not saying it’s easy. Acting on anything is always hard work. What’s worse, it never stops. After you act, you have to observe, decide, and act again and again, because we should never stop trying to change in life. Action is how we grow as people. In physical therapy, decision and action is a big part of our work. I know there are many people who can’t work due to physical pain, but they want to. Unhappy with feeling held back by their own body, they’re ready to take action in getting back to a healthy life. In these cases, they are often held back because they don’t know what to do after observing and acknowledging what they want to change about their situation. This is where physical therapists come in. I’m able to help patients decide on the best plan for their future every day and guide them to action so they have the opportunity to fix what can be fixed. Although I don’t like to wait until Jan. 1 to start getting things done, the new year is a great time to identify what needs to be done and plan for how to reach those goals. In 2018, I want to improve the quality of my Flint’s Finest Basketball Club, grow my business, spend time with my family, and lose 20 pounds. It’s a lot to accomplish, but I know what I need to do. With a good plan and the right kind of action, I will get there.
Decide on the best plan to achieve your goals.
Act on that plan.
I hope everyone has a great 2018. May you and your loved ones be blessed with health and happiness.
Most people are really good at observing what they want to change about their lives, and a fair number might even come up with a plan to change things. But few people follow those up with action, and this is the most important
-Dr. Jerome Adams
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Want to See Better Report Cards in 2018? Make Reading a Family Resolution
set a combined goal that the entire family can work toward. Don’t be afraid to pull out all the stops. If your kids know that reading one book per week through June means an extra-special summer vacation, their enthusiasmwon’t wane come spring. Use Reading Apps Goodreads is a social network for bibliophiles. You can find recommendations, share ratings, and create lists of both completed and to-be-read books. Users also create reading lists based on topic, genre, decade, and more. With over 2 billion books added, you’ll never run out of inspiration. Biblionasium offers the same services, but it’s designed specifically for children. Talk to other parents and create a network of friends and classmates. After all, nothing is cooler to a kid than what their friends are doing. Avid readers tend to do better academically from kindergarten through college. In fact, a study from the Journal of Education and Practice found that reading comprehension predicted success in other subjects more than any other factor. If you want to see improved report cards, make a reading resolution for your entire household.
Every parent wants to see their child do well in school, and there’s one fun activity that benefits students of all ages: reading. In a world with so much stimulation, however, it can be difficult to motivate kids to put down a screen and pick up a book. New Year’s resolutions are the perfect opportunity to make reading a priority. Here are a few tips to make 2018 the year your kids become bookworms. Make It a Family Resolution There’s no better motivator than solidarity! Plus, we’re guessing everyone in your household could stand to read a little more. You don’t have to read the same books or set identical goals, but it’s a lot more fun when everyone participates. Schedule weekly reading discussions so everyone can share the cool stories they’ve read. Stack your completed books in your house somewhere as a monument to all the knowledge your family has gained. Set RewardMilestones Positive reinforcement will propel your kids to keep reading long after the calendars have turned. For a certain number of books completed or hours spent reading, offer them a prize. You can even create a big end goal to really cement those reading habits. Better yet, The human leg is a delicate and incredible instrument, developed and slowly perfected over millions of years of evolution. But complication comes with a price: a heightened risk of injury. Our knees, especially, can succumb to any number of issues. Chief among them is patellofemoral pain syndrome, also known as runner’s knee. Normally, as you bend your knee, the patella, or kneecap, glides along the femoral groove, a track in our femur cushioned by cartilage. The muscles and ligaments of the leg work to keep the patella sliding normally along this groove. However, if something is amiss and the patella doesn’t ride normally through the track, it will begin to slide to the side. This forces the patella to rub and grind against the edges of the femur. As the problemworsens, it can irritate the joint, which results in kneecap pain and deterioration of the patellar surface. According to PhysioWorks, approximately 25 percent of the American population experiences aching kneecaps at one time in their lives, but it’s even higher in athletes. Often, pain will begin after a period of overuse, like after ramping up training or performing high-intensity training. This is usually the result of a muscle imbalance and tightness in the quadriceps, hamstrings, and hip And How They’re Treated
WHAT KNEE PAIN SUFFERERS NEED TO KNOW
muscles. However, it can also arise from internal anatomical factors, such as naturally poor patellar tracking, improper foot posture, or weak hip control.
Patellofemoral pain is localized in and behind the kneecap, but it can cause swelling and pain that may spread
throughout the structure. This pain is usually the worst after climbing hills or stairs, squatting, running, hopping, or sitting for long periods of time. Patellofemoral pain is complicated and extremely common, and it can easily lead to more serious conditions such as patellar tendinitis or arthritis. Luckily, it’s usually treatable with careful exercise and physical therapy. Treatment often involves the initial mitigation of pain symptoms, followed by exercises that restore range of motion, a battery of stretches, and a muscle-strengthening regimen designed to even out any imbalances. After a fewmonths of treatment, most patients are able to return to playing sports and living pain-free.
NEWYEAR, NEWYOU How Physical Therapy Can Help You Achieve Your Fitness Goals Often, people neglect their fitness goals during the winter. Holiday activities fill busy schedules, and cold weather makes outdoor activities less appealing. However, now that the holidays are behind us, and we have some extra pounds to show for it, it’s time to make health a priority again. With most New Year’s resolutions revolving around fitness, gyms are bursting at the seams. And, if you suffer from chronic pain or disease, or your age makes strenuous physical activity unsafe, finding a way to exercise can be challenging. This is where physical therapy comes in. A physical therapy practice provides a supportive environment for those who need help getting back into shape. Your physical therapist will consider your needs, past injuries, and physical limitations to design a personalized program that meets your needs. In a physical therapy practice, recreational athletes have the opportunity to stay in shape during the winter, reducing the likelihood of injury when they jump back into seasonal sports, marathons, or competitions come summertime. Meanwhile, older adults or those recovering from an injury benefit from a comfortable
atmosphere where they are not expected to keep up with more athletic individuals. Appropriate for any age or ability, physical therapy provides a safe environment where patients can exercise according to their abilities under the careful guidance of a trained professional. In addition to physical fitness, physical therapy can improve your mental well-being. As the days get shorter, a lack of vitamin D can lead to seasonal affective disorder (SAD), sometimes called seasonal depression. While cases of clinical depression can arise throughout the year, SAD is linked to a lack of sunlight during winter. Exercise combats the symptoms of depression associated with SAD by increasing levels of serotonin and melatonin, thus promoting better sleep, reducing stress, relieving anxiety, and increasing energy levels. Physical therapy shouldn’t be reserved for injuries and rehabilitation. Your physical therapist can help you achieve your fitness goals and keep you moving throughout the long winter.
Have a Laugh
Slow Cooker RASPBERRY WHITE Looking for away to prepare a warm treat for the kidswhile they’re out building snowmen? Break out the slowcooker and enjoy the best hot cocoa you’ve ever had!
• • • • •
1 cup white chocolate chips
14 ounces sweetened condensed milk 2 cups heavy cream, divided 3 cups milk (any variety will do) 2 tablespoons powdered sugar
1 teaspoon vanilla
4 tablespoons raspberry liqueur or syrup
4. Serve mugs of hot chocolate with about 1 tablespoon of raspberry liqueur or syrup to taste and a dollop of whipped cream.
1. In a slow cooker, combine white chocolate chips, condensed milk, 1 cup cream, and milk. Cover and heat on low about 2 hours. 2. In a large bowl, mix remaining 1 cup cream, powdered sugar, and vanilla. 3. Using a hand or stand mixer, whip until stiff peaks form.
(Recipe inspired by TwoPeasAndTheirPod.com.)
3600 Miller Road Flint, MI 48503
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THIS ISSUE Inside
Will You Act This Year?
The Resolution That Leads to Better Grades
Why Knee Pain Is So Common
Make Your Fitness Goals Stick in 2018
Warm Up With Some Hot Cocoa
The History of Martin Luther King Jr. Day
THE BATTLE FOR MLK DAY
Dr. King had ties to communists and wasn’t important enough. Others opposed the bill because it would cost too much for the federal government to implement the holiday. Finally, on Nov. 3, 1983, President Reagan signed a bill declaring the third Monday of January to be Martin Luther King Jr. Day. It was first observed in 1986. However, several states refused to observe it. Some states preferred to call it Civil Rights Day, while others didn’t observe it at all. The National Football League threatened to move Super Bowl XXVII from Arizona if they voted down a bill to ratify MLK day. It was voted down, and the Super Bowl moved to California. Meanwhile, at the request of Coretta Scott King, President Bill Clinton signed a law in 1994 declaring MLK Day a Day of Service, rather than just remembrance. On May 2, 2000, South Carolina’s governor signed a bill declaring Dr. King’s birthday an official state holiday. Before that, government employees could choose between observing MLK Day or a confederate holiday. Utah became the last state to change Human Rights Day to Martin Luther King Jr. Day that same year. In the spirit of the holiday, we encourage you to find some way to serve your community this MLK Day, just as Dr. King did years ago.
OnApril 4, 1968, Dr. Martin Luther King Jr. was assassinated inMemphis, Tennessee. Four days later, a legislative bill was proposed to establish a federal holiday in his honor. It would be the first of many.
The battle for a day of remembrance for Martin Luther King Jr. was long — too long, considering his life and legacy. But we ultimately got better than we bargained for: America’s first Day of Service, rather than a day of remembrance. That first bill didn’t come to a vote until 1979. It lost by five votes. Opponents claimed that a holiday honoring a private citizen would break the long-standing tradition of honoring politicians. But the campaign continued. The King Center in Atlanta lobbied heavily, and Stevie Wonder released the single “Happy Birthday” a year later, which calls for the holiday. Six million signatures were collected, the most signatures in favor of an issue in the history of America. Many politicians continued to resist. Senator Jesse Helms of North Carolina led a filibuster against the bill in 1982, claiming
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