Advanced Practice Physical Therapy - April 2020

APRIL 2020

www.advancedpracticept.com | 406-770-3171

WILL YOU JOIN US FOR THE ICE BREAKER? RAIN OR SHINE, OUR TEAM WILL BE READY TO RACE

lot about our feet and how important it is that we have the right running shoes and insoles to support our arches. This is on our minds more than usual because, a few months ago, we added a new piece of equipment called the Foot Levelers Kiosk to our clinic. It’s a neat piece of technology. All you have to do is step up onto the platform, and it will take a 15-second scan of your feet, analyze the three arches in each foot to determine if they’ve fallen, and show you how fallen arches impact your body and posture. The kiosk has helped us fit a lot of patients with corrective orthotics in the last few months, making their daily lives (and their race prep!) a lot easier. Personally, I have flat feet, so having corrective footwear and orthotics makes a huge difference for me. My orthotics stave off ankle, knee, and back pain by correcting my foot alignment, and I’ve seen them do the same for our patients. To make that pain reduction as universal as possible, we sell orthotics for all kinds of shoes, including sneakers, dress shoes, heels, and even flip-flops! If you’re curious about the state of your own feet, stop by the clinic to take the Foot Levelers Kiosk for a test drive (just open this newsletter to learn more!). I’d particularly recommend it if you’re planning to

Here at Advanced Practice PT, we always tell our patients how important it is to stay active. So this spring, we figured that on top of talking the talk, we should walk the walk — literally! On Sunday, April 26, we’ll meet up with more than 3,000 other Great Falls athletes at the Civic Center to tackle the Ice Breaker Road Race. Rain, shine, or snow, we’ll be there for the 1-mile run/walk, and we’d love for you to join us. This won’t be my first time doing the Ice Breaker. Five or six years ago, I ran the 3-mile race. I’ve never been much of a runner (I played basketball, volleyball, and softball in high school, and my track experience was limited to throwing events), so even though I was in CrossFit at the time, I started to really struggle after the second mile. Honestly, I just about died during that first run, so I’m glad we’re just doing the 1-mile route this year, where everyone can go at their own pace! It seems like it never fails to snow or rain during the Ice Breaker, but I have my fingers crossed for better weather this time around. Either way, I know having my coworkers and patients there with me will motivate me to keep going and we’ll all have a great time.

join us for the Ice Breaker — you won’t believe how much easier a mile is with the right footwear! To register for the race, head to IceBreakerGF.com and keep an eye on our social media accounts to find out where our team will meet up for the 1-mile course. We might even have a special perk for the first few people who sign up! I hope I’ll see you there.

In the lead-up to the race, my coworkers and I have been talking a

– Kelsee Clark, PTA

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HOLISTIC METHODS FOR TAMING SEASONAL ALLERGIES LEARN TO BREATHE BETTER

GETTING TO THE GYM What’s the hardest part of working out? For most people, it’s not the heavy weights or the long cardio sessions — it’s actually stepping into the gym. Sometimes, people will wake up and think that the gym isn’t possible that day as they lay in bed. Some people will psych themselves out of working out because their time is limited, or they worry about how tired they’ll be after the workout (especially after or before a busy day). Instead of thinking of reasons you can’t or don’t want to go, focus your mind only on the task of getting there. Stepping into the gym will often give you the mental push to actually work out. It’s also best to leave the all-or- nothing mindset behind — a 45- or inflammation and swelling, while quercetin, found in tea, red wine, and apples, can act as a natural antihistamine. If you’re looking for something more savory, spicy foods can light a fire under your mucus, break it up, and clear your nasal passages. POKE THEM AWAY Acupuncture is an ancient Chinese treatment method that pinpoints specific pathways crucial to the flow of energy throughout the body and reopens them through strategic needle placements. While studies have yet to prove that acupuncture can serve as a stand-alone treatment for allergies, it has been shown to aid in symptom management. Acupuncture can also decrease pain and release built-up pressure caused by congestion. DRAIN THEM AWAY Have you ever just wanted to open your nose and flush out all of your congestion? With a neti pot, you can! Simply create your own saltwater

Whether your New Year’s workout routine is finally embedded in your schedule or you’re still trying to make it happen, always remember that your mind is just as important as your body. On some days, you may feel like anything is possible, and on others, it may feel impossible to even get out of bed. Don’t worry, that’s totally normal! There’s no reason to feel ashamed if you’re struggling with gaining steam and motivation for your workout. Here are some mental strategies to help you get firmly into your routine this year and the years to come. The season of sniffles and sneezes is upon us, but you don’t have to let your allergies stop you from enjoying gorgeous April blooms and fresh spring breezes. Try these natural solutions to help combat your allergies and breathe a little easier this spring — though if your allergies are persistent, seek professional medical help. EAT THEM AWAY Food is often overlooked as a method to fight your allergies, but make no mistake: The nutrients in some foods can do wonders for your body! Use this to your advantage by choosing ingredients proven to fight the sniffles. Raw, local honey has the ability to soothe scratchy throats, which protects the airway passage from further damage. ( Warning: Children under the age of 1 should never consume honey.) Also on the sweeter side, the naturally occurring enzyme in pineapple, bromelain, has been shown to ease

solution with filtered water — do not try this with unfiltered water, as deadly organisms can enter your body this way — and 1 teaspoon of salt. Some experts even suggest adding a pinch of baking soda to the mixture to soothe the bite of the salt. Next, pour the solution into the pot. Tilt your head to one side over a sink, pour the mixture from the pot into one of your nostrils, and let it drain out the other side. Repeat on the opposite nostril and feel the relief!

FINDING MOTIVATION ON THOSE TOUGH DAYS TOP MENTAL STRATEGIES FOR YOUR FITNESS ROUTINE

55-minute workout isn’t required every single gym session. Life happens, and even if it’s a short exercise, your workout will actually energize you for the rest of your day. PUSHING YOURSELF TO THE LIMIT Studies have found that the most successful people share grit: the ability to work hard and endure even the most difficult times. Workouts will burn, and the motions may feel uncomfortable or even painful, so it’s crucial to have the grit to push yourself to the limit. Rather than give up, you should embrace the pain and see it as a sign you’re growing stronger. Adjust your inner vocabulary. Anything that seems “uncomfortable” should be reconsidered as “intense” but something you can work through. Of course, be careful of injury pains!

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GOOD OL’ GARLIC AND EVERYTHING WE LOVE ABOUT IT

worshiped the plant and even used it as local currency. It’s still loved by many today, though it is primarily used for cooking.

Did you know that there are over 2.5 million acres of garlic in cultivation worldwide? It’s no wonder: Garlic boasts a fascinating history, has unparalleled health benefits, and is used in so many different types of cuisine around the world. Plus, garlic just makes recipes tasty! National Garlic Day is April 19, so here are some facts to help you brush up on your knowledge and celebrate it to the fullest. Humans have been using garlic for a variety of purposes for over 5,000 years. It originated in central Asia and rapidly spread to many civilizations and cultures around the world. Its nutritional and remedial benefits quickly made it popular in recipes, medicine, and even magic potions. Its pungent aroma was thought to ward off evil beings like witches and vampires, and ancient Greek warriors ate it to instill strength and courage. Egyptians HISTORY

HEALTH

Throughout history, garlic has been used to treat wounds, cure asthma, combat diseases, and even fight gangrene. Today, its recognized health benefits are a little more practical but no less astounding. Garlic contains vitamins, minerals, and antioxidants that can boost immunity, reduce inflammation, lower cholesterol, promote healthy hair and skin, and fight fungus and bacteria. The best way to take advantage of these benefits is by eating it raw, but if you can’t deal with the lingering stinky breath, following proper cooking methods can still yield healthy results.

eight weeks if the skin is unbroken, and around two weeks for individual cloves. Garlic works well in recipes that call for its relatives, like onions, shallots, and leeks. When cooking with garlic, the finer you mince and mash, the more flavor you’ll get. You should also let your garlic rest between chopping and cooking, and add it to the pan near the end of the recipe to better preserve its nutrients and flavor. Garlic breath can often be combated with a little bit of lemon juice, but if you’d rather let it linger and savor the flavor, your secret is safe with us! SESAME ZUCCHINI NOODLES Inspired by PaleoRunningMomma.com

HOW-TOS

When buying garlic, avoid shriveled or soft bulbs. Its shelf life is roughly

TAKE A BREAK!

INGREDIENTS

• 3 tbsp coconut aminos • 3 tbsp pure sesame oil • 3/4 tsp fresh ginger, grated • 2 cloves garlic, chopped • 2 tbsp apple cider vinegar • 3 scallions, thinly sliced • 1/4 cup chopped almonds

1. If you have a spiralizer, use it to cut zucchini into noodles. Otherwise, use a peeler. Salt zucchini. Allow zucchini to “sweat” out water for 1 hour, wrap in a paper towel, and squeeze the water out. 2. In a food processor, blend dates with almond butter and aminos until smooth. • 4 medium zucchini • Salt, to taste • 3 medjool dates, pitted and softened in warm water for 5 minutes • 3 1/2 tbsp creamy, unsweetened almond butter DIRECTIONS

3. Add sesame oil, ginger, garlic, and vinegar and pulse until sauce is smooth. 4. In a pan, sauté zucchini noodles until heated and slightly softened. 5. Toss zucchini noodles with prepared sauce and top with scallions and almonds.

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

INSIDE THIS ISSUE

1. COVER TITLE .

WILL YOU JOIN US FOR THE ICE BREAKER? FIGHT THE SNEEZE WITH THESE HOLISTIC REMEDIES TOP MENTAL STRATEGIES FOR YOUR FITNESS ROUTINE

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CELEBRATE NATIONAL GARLIC DAY

SESAME ZUCCHINI NOODLES 4. LAUGHTER YOGA’S RISE AS A GLOBAL HEALTH MOVEMENT

LAUGHWITH ME! A LIGHTHEARTED APPROACH TO DECREASING STRESS

research into practice by telling jokes to his patients, and after seeing the positive effects, he took his material to a local park. Parkgoers, who were initially skeptical, joined in on the practice, and the first laughter yoga club was born. The laughter meetup had everyone in high spirits — until the group ran out of jokes. Unsure of what to do next, Kataria found another medical book suggesting the group didn’t need jokes to laugh. Fake laughter is just as beneficial as the real thing because the body can’t tell the difference between the two. Collaborating with this wife, Madhuri, Kataria combined common yoga warmups and breathing techniques with facilitated laughter to create the

We’ve all heard that laughter is the best medicine, and it turns out that human physiology supports this claim. When we laugh, our body releases a flood of feel-good chemicals and neurotransmitters. Our blood flow increases, and our production of cortisol, a hormone associated with stress, decreases. Oh, and laughing also burns calories! The feel-good, endorphin-inducing benefits of laughter are exactly what prompted Dr. Madan Kataria to develop laughter yoga in 1995. Laughter yoga incorporates breathing, stretching, clapping, and of course, laughing. Kataria developed the initial idea after coming across research into the benefits of laughter on overall health and well-being. He began to put the

form of laughter yoga that is practiced worldwide today.

If you’re interested in trying laughter yoga for yourself, then you’re in luck. Laughter yoga clubs exist across the United States and the world. Videos on YouTube can teach the basics, but laughter yoga tends to be most beneficial in a group setting. Just think about the last time you found yourself in a fit of giggles with a group of friends or during a comedy show. Didn’t it feel great? Rather than wait for a silly situation to trigger laughter, use laughter yoga to promote laughter and alleviate stress on any day at any time.

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THE SECRET TO REDUCING YOUR PAIN THIS SUMMER (Spoiler Alert: You’re Standing on It!)

Are you worried about lower back pain, knee pain, or another source of discomfort trapping you indoors this summer? If you are, we have some news for you. You might be able to reduce your pain through your feet ! Here’s why: • One-fourth of your body’s bones are in your feet, and if they’re out of alignment, your whole body can suffer. • Wearing the wrong shoes can make discomfort worse, causing lower back pain, knee pain, bunions, plantar fasciitis, shin splints, and more. Flip-flops are the worst offenders!

Luckily, there’s a quick and easy fix to these issues: Custom Orthotics. In just 15 seconds , our clinic’s new Foot Levelers Kiosk can do a complete scan of your feet, diagnose any issues, and design the perfect orthotic insert to ease your pain. The results of this cutting- edge technology have been proven to reduce lower back pain by as much as 34.5%! We can even use the scan to create a pair of custom orthotic flip- flops or sandals , giving you all of the benefits of an insert with breezy freedom for your toes this summer. Just flip the page to learn more …

ADVANCEDPRACTICEPT.COM

406-770-3171

Take it from us: The flip-flops you buy off the shelf at Walmart or Target are making your pain worse . That’s because typical flip-flops have ...

• NO arch support • NO heel cushioning • NO shock absorption

The custom flip-flops and sandals designed by our Foot Levelers Kiosk , however, have it all! They’re created specifically to support all three arches of your foot, absorb shocks to the heel, stay securely in place, AND feel cozy and comfortable. Plus, they come in multiple colors and styles, so you can choose the custom pair that matches your favorite outfits!

If you’re struggling with lower back or knee pain and could use a pair of life- changing shoes, we can help. Call us today at 406-770-3171 to schedule your foot scan and make sure you can enjoy all of your favorite summer activities before it’s too late!

900 2nd Street South #2 Great Falls, MT 59405

ADVANCEDPRACTICEPT.COM

406-770-3171

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