847-515-8970 • www.KineticPTS.com
MAKE EXERCISE A RESOLUTION A NEW YEAR’S REQUEST
The year starts as a bit of a whirlwind for us Ulmers. January is both Emilie’s birth month and Nathan’s hockey tournament season, so there’s a lot of running around on top of the day-to-day operations of the clinic. In fact, these two occasions fall on the same day this year, so we’ll be celebrating my wife’s birthday rinkside. Believe it or not, the last time this coincidence happened a few years ago, Nathan scored his very first goal — talk about a present! As much joy as these family events bring me, I can’t help but worry this time of year. The winter is tough on so many of our patients; the ice and snow can cause us to be inactive, bring back old aches, and cause serious falls. I’ve made so many friends through our clinic who are at risk of these conditions that I really won’t rest easy until the spring thaw. That’s why I’d like to take a moment and ask you to add one more New Year’s resolution to your list: Stick with your exercises. If you’ve been assigned a stretch or exercise routine to help manage your pain, it’s crucial you keep these up over the winter. Sometimes people tend to get a
little lax with these until the aches come back, which shouldn’t be the case. For this pain management to truly be effective, you need to make it a routine. Otherwise, there may come a day when the pain doesn’t leave. I know it can be tempting to be inactive when it’s cold and dark outside. But keeping yourself limber is the best way to stay pain-free and reduce your risk of falling. So why not start the new year by picking up those old routines — or starting new ones? Over the years, patients have shared with me the ways they like to work their exercises into their day, so I thought I’d share a few of my favorites. Doing exercise first thing in the morning is my personal favorite. This way, you’re moving and feeling better throughout the rest of your day without stiff muscles or joints. This is particularly popular among my patients who like to go to the gym; it’s the perfect pre-workout. Of course, we can’t all be morning people. Many of the patients I work with have told me that they prefer to exercise while watching the news in the evening. So long as you
can multitask and ensure you’re keeping proper form, this can be a great way to work your pain management into your existing routine. If you have trouble setting aside the full length of time it takes you to get through your exercises, you don’t have to do them all in one sitting. Many people don’t know this, but it is perfectly acceptable to break your exercises into reps done over the course of your day. Whether you try any of these methods or come up with your own, what matters is that you stick with it. That way, these exercises feel less like a chore and more like a normal part of your everyday life. It may be difficult at first, but keeping up with your pain-management routine can be your best defense against those old and new aches alike. I don’t mind if that means you come into the clinic less as a result. If you can keep yourself mobile and pain-free using the exercises we’ve shown you, that’s a win for everyone. Here’s to putting our best foot forward in the new year, –Mike Ulmer
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GIVE GIFTS TO LOVED ONES If you have children, they will undoubtedly want to keep a few cherished mementos and precious possessions. Deciding who will keep what can be a sensitive subject, so you’ll need to devise an equitable way to divvy up the goods. Some families engage in the process collaboratively, but there should always be some communication before anything is thrown out. Your kids may value certain items more than you ever realized. If you suspect a certain heirloom could be a source of contention, it’s best to hold on to it and make it part of your estate plan. ONLY KEEP THE ESSENTIALS After completing the first three steps, you should be left with only those items you actually use and those that have the most sentimental value to you. These are the objects worth bringing to your new home. BONUS TIP: COLOR CODE EACH CATEGORY Odds are that you’ll find junk and valuables stored right next to each other. If you don’t have time to physically separate them at the moment, use different colored Post-it notes to keep everything organized when it comes time to move.
Many homeowners reach a point in their lives when they’re ready to move from the house they raised their families in to something smaller and more manageable. While finding the right place can be a challenge, the hardest part of downsizing is often sorting through a lifetime’s worth of possessions. This process, called contents downsizing, is much easier when you follow this four-step system. START WITH THE JUNK Beginning your downsizing with the hardest items will only lead to frustration and inaction. Instead, start by tackling areas of the house that are full of documents, knickknacks, and boxes you haven’t touched in years. These will be the easiest to part with and will put you in the right downsizing mindset. DONATE UNWANTED ITEMS The next category contains items that are no longer valuable to you or your family but may be useful to others. These items can be donated to one of many worthy organizations, such as Goodwill, the Salvation Army, or local church. Donations are a way to give back to the less fortunate instead of simply giving or throwing things away.
“After PT with Emilie, I’m able to move my head every which way without neck or shoulder pain. I’m able to reach, extending my arms much farther than before. I can read as long as I want to without pain or discomfort. Unfortunately,
“I had trouble walking because I could not bend my left knee. After PT, I’m walking smoother and bending my knee much easier than before. I’m doing jobs at home like vacuuming, standing up doing dishes, and picking up clothes or packages on the floor. I could not do these before. I will keep doing PT because it works for me.” –Paul Larson
now I’m able to do dusting and other housework with ease. Without PT, I would still be immobile and in pain. I progressed from having intense pain and muscle spasms in my neck to being completely pain-free. Thank goodness for Kinetic and Emilie’s expertise, compassion, patience, and caring attitude! Everyone at Kinetic is kind, caring, and efficient. Thank you all!” –Laura Maynard
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BE CAUTIOUS EVEN ON SHORT TRIPS
“Watch your step” should be everyone’s mantra this time of year. Young or old, nobody likes slipping and falling on icy pavement. But as we age, the consequences of these all-too-common accidents can become severe. The last thing you need is a fractured hip (or worse) this season. Thankfully, there are steps you can take to make the season safer for you. HAVE THE RIGHT GEAR To paraphrase an old Scandinavian saying, “There’s no such thing as bad weather, only bad clothing.” We can’t always avoid walking in the ice and snow, but we can make sure we’re prepared for the times we do. Always wear footwear that provides good traction. If your winter boots are worn, consider getting a new pair.
Even basic activities like going out to check the mail can lead to an icy fall. In fact, many serious falling accidents involving ice happen in seniors’ own driveways. If you can, we recommend using your car to pull up to the mailbox. These little cruises between the garage and the street can do wonders to keep you safe if you aren’t as sure-footed as you used to be. Remember: All it takes is a single fall. The more you can reduce that While you want to limit how often you’re outside this time of year, you should still look for ways to stay in shape. Whether you prefer going to a gym, swimming in an indoor pool, or even just doing a risk, the better. STAY ACTIVE
Sudoku few laps around the mall, keeping your leg muscles strong can help you keep your footing when it matters most. At the very least, doing stretches and exercises at home along with a healthy diet can help reduce your risk of a slip — and the chance of a serious injury if a fall were to happen. At Kinetic PT Specialists, we do all we can to help folks live pain-free, active lifestyles. While we’ve helped members of our community recover after a fall, we’d prefer it if these terrible injuries never happened in the first place.
Citrus and Avocado Salad
INGREDIENTS • 1 blood, cara cara, or navel orange, sliced 1/8-inch thick and deseeded • 1 Meyer or regular lemon, sliced 1/8-inch thick and deseeded • 4 tablespoons olive oil, divided
• 1/4 small red onion, thinly sliced • 2 tablespoons fresh lemon juice • 1 bunch arugula
• 1/2 cup fresh mint leaves • 1 avocado, cut into wedges • Salt and pepper, to taste
DIRECTIONS 1. Heat oven to 425 F.
2. In a rimmed baking sheet, toss citrus slices with 1 tablespoon oil and season with salt and pepper. Roast citrus until lightly charred and caramelized, about 10–15 minutes. Let cool. 3. Meanwhile, in a large mixing bowl, combine onion and lemon juice. Season with salt and let sit for 5 minutes. 4. Add citrus, arugula, and mint to onion mixture. Drizzle with remaining oil, season with salt and pepper to taste, and toss thoroughly. 5. Add avocado, combing very gently to not crush avocado.
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
11920 Oak Creek Parkway Huntley, IL 60142
INSIDE A Request From Mike Ulmer PAGE 1
Why Less Stuff Means More Freedom PAGE 2
My PT Story PAGE 2
3 Ways to Beat the Ice This Winter PAGE 3
Citrus and Avocado Salad PAGE 3
The Best Skiing Destinations in the World PAGE 4
The sound of the first carve through fresh powder is the anthem of all winter sports enthusiasts. Here are three of the world’s best places to experience that powder you’ve been craving all year. BRECKENRIDGE, COLORADO John Denver’s anthem “Rocky Mountain high” is about the freedom he felt here. Where there are great mountains, there’s even better snow. The ski resort boasts five peaks, 187 trails, 34 lifts, four terrain parks, and a renowned cross-country trail. After a day on the slopes, head into the town of Breckenridge for dining and activities that ditch the glitz and glamour of Vail or Aspen and take you straight to the heart of fun. WHISTLER, BRITISH COLUMBIA, CANADA A destination that looks like a cross between a Nordic paradise and Olympic-level runs, Whistler is filled with true magic, winter activities, and a town that captivates the senses. When you see the mountains of British Columbia, you’ll understand why they hosted the 2010 Winter Olympics. The location’s beauty is only part of your stimulating experience, because every curve
of fresh powder makes your pupils dilate. Once you’re done flying down the hill where Bode Miller took the bronze, head over to the winter wonderland of the old Olympic Village for a cozy night in a picturesque town. ST. ANTON, AUSTRIA If you want a great location for next year’s Christmas card photo, there’s no better place than the Tyrolean Alps. Nestled in a valley between perfectly molded mountains, the Austrian landscape provides a beautiful backdrop for your winter excursions. The densely wooded areas and the bright reflection of the snow frame the vibrant town that’s just waiting to be explored. When you’re ready for world-class runs, hop in one of the 11 gondolas and zip down the hills that hosted the 2001 Alpine World Ski Championships.
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