TheraFit Physical Therapy & Fitness Center Newsletter
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY
RECOVERY AFTER JOINT REPLACEMENT SURGERY
Tens of thousands of patients a year undergo joint replacement surgery. Typically, this is done because of severe pain, limited movement, difficulty with walking and sometimes after an accident or injury. Whether you had a knee, hip or even shoulder replacement, a good successful outcome depends on the physical therapy done after the surgery is complete. After a joint replacement surgery, focusing on relieving pain and restoring motion are key. Also, the interaction with the right physical therapist and someone who truly listens to you makes the difference in the quality and speed of your recovery. That is why many patients come to TheraFit Physical Therapy for rehabilitation as their premier choice. We help you decrease pain and swelling after surgery, we then mobilize your operated limb through more advanced motions, walking, and personalized programs, to ensure a long-term recovery. Just know that we work closely with you and your doctor to make your recovery as complete and as quick as possible.
The outcome of your joint replacement surgery is also dependent on you. A committed attitude and willingness to work hard makes all the difference in your overall result. Know that we will be with you every step of the way, to guide you on how to move and strengthen your body. We train you how to get back to doing normal, everyday tasks with ease. Our therapists have years of training in helping patients, just like you, recover quickly and completely after surgery. Strength, range of motion, walking and functional tasks are all worked on to ensure an optimum recovery. Following your doctor’s protocols, you are in good hands with our compassionate and dedicated staff. Trust us with your post-surgical care to help you obtain the best results and outcomes from your surgery. It is our goal at TheraFit Physical Therapy is to empower you and improve your quality of life. Call us today to learn more about a fast recovery with our joint replacement rehabilitation program!
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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY
BEAT THE HEAT AND STILL BURN CALORIES!
When summer rolls around, do you find it hard to continue the workouts you enjoyed during cooler weather? Possibly, you have stopped working out due to joint pain from an injury, arthritis, extra body weight, or osteoporosis. If you need to make a change, why not try moving that workout to the water? Aquatic exercise provides many benefits because water lessens the effects of gravity on the body. The buoyancy of water supports your body making it easier to move through a wide range of motion. If you are rehabbing from an injury, you could start with gentle range of motion and weight bearing activities in a pool. Pool exercises can also improve balance, cardiovascular fitness, and agility. Water provides 12-14% more resistance than air, so even pool walking can be beneficial to strengthen muscles. Even just splashing around playing a game of Marco Polo will burn around 400 calories/hour, while doing the butterfly stroke can push that number up to 900 calories/hour for a 180-pound swimmer. Research also shows that people who participate in aquatic exercise can burn as much body fat and build as much muscle as those who engage in land-based exercises, yet your heart rate will remain lower. Due to the pressure the water creates on your lower body, the blood is able to return more effectively to the heart. Research has shown the difference may be as much as 17 beats per min less than during a land workout. Therefore, aquatic exercise should be gauged by perceived intensity instead of relying solely on a heart rate gauge. Things to remember: •Aquatic exercise should not completely replace land-based exercise, especially for those who need weight-bearing exercise to prevent bone loss, such as with osteoporosis. •Although you will not notice that you sweat with pool exercises, it is still important to drink plenty of water. •Slower movements in the water will provide less resistance than faster movements. •Deeper water will provide more resistance, but less weight bearing. Shallow water will have less resistance, but more weight bearing. •Use webbed water gloves, Styrofoam weights or noodles, inflated balls,
Forward and side lunges: Standing near a pool wall for support, if necessary, take an oversized lunge step in a forward direction. Do not let the forward knee advance past the toes. Return to the starting position and repeat with the other leg. For a side lunge, face the pool wall and take an oversized step to the side. Keep toes facing forward. Repeat on the other side. Try 2-3 sets of 10 lunge steps. For variation, lunge walk in a forward or sideways direction instead of staying in place. One leg balance: Stand on 1 leg while raising the other knee to hip level. You can place a pool noodle under the raised leg, so the noodle forms a “U” with your foot in the center of the U. Hold as long as you can up to 30 seconds to 1 minute and switch legs. Try 1-2 sets of 3 on each leg. Hip kickers: Stand with the pool wall to one side of your body for support. Move 1 leg in a forward direction with the knee straight, like you are kicking. Return to start. Then move the same leg to the side, and return to the start position. Lastly, move that same leg behind you. Repeat 3 sets of 10 and switch the kicking leg. Pool planks: Start out with hands on pool edge or on steps by leaning forward into a plank position. You can progress by holding a pull noodle- hold the noodle in front of you. The noodle will be submerged under the water, and your elbows should be straight downward toward the pool floor. Your feet should still be on the pool floor. Hold as long as comfortable, 15-60 seconds depending on your core strength. Repeat 3-5 times. Deep water bicycle: In deeper water, loop 1-2 noodles around the back of your body and rest your arms on top of the noodle for support in the water. Move your legs as if you are riding a bicycle. Continue for 3-5 minutes. Arm raises: In deeper water & using arm paddles or webbed gloves for added resistance, hold arms at your sides. Bend your elbows to 90 degrees. Raise and lower elbows and arms toward the water surface, while the elbows remain bent to 90 degrees. Repeat for 3 sets of 10. Push ups: While standing in the pool by the poolside, place arms shoulder width apart on pool edge. Press weight through your hands and raise your body up and half way out of the water, keeping elbows slightly bent. Hold 3 seconds and slowly lower back into pool. Easier variation: Wall push up on the side of the pool: place hands on edge of pool shoulder width apart, bend elbows, and lean chest toward the pool wall. Standing knee lift: Stand against the pool wall with both feet on the floor. Lift 1 knee up like you are marching in place. While the knee is lifted even with your hip, straighten your knee. Continue to bend and straighten your knee 10 times, and then repeat on the other leg. Complete 3 sets of 10 on each leg. For more of a challenge, try this exercise without standing against the pool wall.
or kickboards for increased resistance. •Aquatic exercise should not be painful. Wonderful Water Workout
Water walking or jogging: Start with forward and backward walking in chest or waist high water. Walk about 10-20 steps forward, and then walk backward. You can also take sideways steps with your body and toes facing the wall. Take 10-20 steps in 1 direction and then return. Repeat twice in each direction. Increase speed to make it more difficult. Also, increase intensity by jogging or skipping. Continue for 5 minutes.
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Try this movement if you are experiencing pain. EXERCISE OF THE MONTH
Don’t Let Pain Put You On The Sidelines!
Relieves Hip Pain
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PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground.
There is nothing more exciting than taking on a new challenge, sport or activity. For most of us, the thrill of accomplishing a physical goal is what we live for. However, are you prepared for it? The term “weekend warrior” means a person who doesn’t really train for what they are doing; they just go out and do it on the weekend. How do most injuries occur? Most sports injuries occur from ill-prepared individuals who just jump into the activity without first increasing their strength, endurance and flexibility. Your muscles, tendons, ligaments and other tissues need to be warmed up to work properly. They take enormous strain during running and sports activities. Therefore, if they are not in top condition, they are more prone to injury. Injuries increase as you age… If you think back to when you were in your late teens, you could go into a full sprint no problem, take a flying leap and do a whole lot without the slightest thought about it. As you get older, your tissues become less elastic and in fact a little “drier”. When your muscle, tendon and ligament tissues have enough water, they are supple and stretchy, allowing you to do a lot of activities. Keep yourself hydrated and stretch often to maintain elasticity in your muscles. Before and after Knowing the right exercises to prepare for fitness activities is key. Our physical therapy experts have years of experience rehabilitating people after injuries and returning them pain-free to the activities they enjoy. What some people might not know is that physical therapists put specific exercise plans together based on your needs to prevent injury. If you do start to experience pain with activities, TheraFit Physical Therapy can get you back to enjoying your activities pain-free.
GETTING TO KNOW THE THERAFIT PHYSICAL THERAPY TEAM Meet the faces behind the voices of TheraFit in Hazel Green, AL.
First we have Candice who is our billing manager. She joined TheraFit in April of 2017, and oversees the billing for both
Alabama and Tennessee clinics. Although you may not see her face as often she is the girl who makes sure your claims are processed, paid, and taken care of in a timely manner. Her love for math, numbers, organization, and patient care led her into the career path for medical billing and coding. She and her husband Weslee live in Moulton, AL with their son Dawsyn. Next we would like to introduce Kaleigh, our insurance verification specialist/PT aide. Kaleigh joined TheraFit in August of 2018. In the office she has a dual role, verifying insurances for both Alabama and Tennessee, and on most days she is also a PT aide assisting in the Hazel Green clinic. No matter what job Kaleigh is doing she will always greet you with a friendly face and excellent service. Between work and school, Kaleigh enjoys going to the lake and spending time with her family and friends. Last but not least, we have Nicole who is our Office Manager, she has been with us since July of 2017. Nicole is the scheduler of our Hazel Green clinic, and she is your “go to” girl for taking care of your appointments. She is the first face you see when checking in for your appointment and the last one before you leave. She is married and has three wonderful children. In her free time she loves to bake, spend time with her family/ dogs and watch college football. As Nicole would say... “WAR EAGLE!”
CALL US TODAY IF YOU ARE EXPERIENCING PAIN
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Patient Success Spotlight
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“Everyone at TheraFit is helpful and friendly. I started using TheraFit wellness and exercise equipment after my triple by-pass surgery to strengthen my heart. I also used TheraFit Physical Therapy after my total knee replacement and then for mydisc problems.Their therapy worked great for me. Colleen and Ashley will do everything they can to help you. I tell many people aboutTheraFit and I will continue to do so.” - Wayne J. “I tell many people about TheraFit and I will continue to do so.”
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HEALTHY RECIPE Shark Watermelon Fruit Bowl
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HAZEL GREEN, AL 256-829-9544 5
PARK CITY, TN 931-557-5030
INGREDIENTS • 1 medium watermelon (about 5 pounds) • 2 cups blueberries (1 pint) • 2 cups blackberries (1 pint) • 4 cups strawberries (1 quart) • 2 cups raspberries (1 pint) • 2 cups fresh pineapple chunks
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Call to schedule. Expires 7-31-19 3 9 6
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Place watermelon lengthwise on a cutting board. Slice off a 2-inch chunk from one end of the watermelon and discard. Using the flat end as a base, stand the watermelon up. Starting at the tip, begin to cut the watermelon in half, stopping about two-thirds of the way down. (Don’t cut all the way to the cutting board.) Make a second cut, starting at one of the end points of the first cut, angling up and moving in a curved line toward the end point on the other side to create a large wedge. Remove the wedge, creating an open mouth for the “shark.” Reserve the wedge. Using a vegetable peeler, slice off 1-inch-wide pieces of watermelon skin along edges of the mouth. Discard the watermelon skin. Using a small paring knife, cut triangular incisions along the top and bottom edges of the mouth, forming teeth. Scoop out the inside of the watermelon, leaving 2 inches at the bottom, to form a bowl. Chop the scooped-out watermelon into chunks and reserve. Cut a half-rainbow shape from the reserved watermelon wedge. Skewer the half-rainbow into the back of the watermelon, rind-side up, forming a fin. Arrange blueberries and blackberries around the base of the watermelon. Fill the watermelon bowl with the reserved watermelon chunks, strawberries, raspberries and pineapple. Skewer blueberries on the sides of the watermelon to form eyes.
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n° 228310 - Level Medium
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Play on your mobile these puzzles and find their solutions by flashing t n° 229777 n° 222047 n° 228310 The classic sudoku is a number placing puzzle based on a 9x9 grid with several given numbers. The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once. SUDOKU PUZZLE
PARK CITY, TN 931-557-5030
HAZEL GREEN, AL 256-829-9544
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