STAYING ACTIVE & BECOMING BE T TER BALANCED (Continued)
Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really thinkabouthowmuch timeyouarespendingdoing the things thatmakeyou feel better— including thosehobbies thatyou love,butalsobeingactiveandengagingwith the people you care about. Partofbecomingamorebalancedpersonmeansfindingways tospendyour timemore wisely and taking more time for yourself as needed. IT’S NEVER TOO LATE! You don’t need to grow up as an athlete to enjoy exercise as an adult.There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as: • Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day • Joiningyour localcommunitycenterandusing thepool toswim lapsseveral times a week • Engaging in light weight training at home before work • Taking a yoga class These are just several examples of how you could incorporate more activity into your lifestyle without making many large changes to your way of life. If you feel that your physicalhealthoranold injury isholdingyouback frombeingactive,contactus.Working withaphysical therapistcanhelpyouachieve improvedbalanceandahealthy lifestyle. KWWSVXGRNXFRP Qr/HYHO+DUG Call 307.634.0298 or visit our website at avenuesphysicaltherapy.com to schedule your consultation today!
Alongside with the task of becoming more mentally is the challenge of becoming more physically balanced. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long.Buteven ifyouarenothaving fundamental issueswithyourability to staybalanced in thisway,youmaystillhavedifficultywithwhole-bodybalance.Yoga is a great form of exercise to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination.
You can improve your physical balance by: • Increasing muscle strength • Improving stamina
• Improving core strength • Practicing balancing techniques
In addition to finding your mental balance with how you spend your time, becoming more physically balanced is just as important.
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3OD\RQ\RXUPRELOHWKHVHSX]]OHVDQGILQGWKHLUVROXWLRQVE\IODVKLQJWKHFRGHVEHORZ n° 323531 n° 34560 n° 34361 n° 34100 Kelsey Kean, PT, MPT Tawna Bovero, PTA
n° 34003 Eric Nelson, PT Linda Froelicher, PT, MSPT
PATIENT SUCCESS SPOTLIGHTS
PT After A Total Knee Replacement
“No Pain, No Gain!”
“Over30yearsago, I tore theACL inmy rightknee. Igotalongall thoseyearsby keeping my leg strong and staying active, but, in spring 2019, my past caught up with me. My knee never stopped hurting. I could hardly hike and didn’t dare wade a river, and I knew it needed work. As luck would have it, the doctor took one lookat theX-rayand toldmemyonly recoursewasa totalknee replacement. The operation took place on July 29, 2019. Avenues PhysicalTherapy was there for me when my wife called to arrange for therapyaweekorsobefore thesurgery.Evenbeforemyfirstvisit twodaysafter surgery, they had booked me for 6 weeks of therapy, three times per week, just as the doctor ordered. One thing any new knee recipient will learn, from your doctor to your therapist to others who’ve had knee replacement surgery before, is that your ability to recover range of motion, strength, and normal function is directly related to your commitment to physical therapy after surgery. I had never done intensive PT before, but this new knee certainly needed it. Along with what I was able to do for it at home, Kelsey and the crew kept me working on everything from bending and straightening to hamstrings, quads, calvesandhipflexors. Iworkedonmybalance,performed lightweightworkouts, and rode their bike. As the proud owner of a new knee, one thing you get VERY familiar with is the exercise bike! It does wonders for loosening up tightness and reducing soreness. I saw my doctor at the six-week mark after surgery. What I heard was “you look like you’ve been out of surgery 3 months, not six weeks!” That’s a compliment to my own commitment to PT, but even more to the folks at Avenues PT. They expanded my types of exercises, measured my progress, and continually challenged me to try new things or add 10 more reps. Importantly, they knew what to tell me to expect, reminded me to be patient, and did it all with a smile. At 7 weeks post-surgery, I am not yet quite able to be wading rivers or hiking mountains,but Iwillbebefore too long.Andas Iget there, Iwillalwaysappreciate the services of Avenues PT. To Kelsey, Linda, Tawna and Donna, thank you!” - Pat T.
After four total hip surgeries (two hip replacements and two surgeries to pop it back in thesocket), Idecided togivephysical therapya110%chance.Fortunately, AvenuesPhysicalTherapywasveryconvenient forme.Theirdowntown location is fantastic. I did not know what to expect, and I was a little nervous before my first visit. I knew I wanted to build leg strength and walk with a walker again but had no idea what that would mean. However, the Avenues staff made me feel very comfortable. The level of care, concern, and professionalism they gave me from day-one was outstanding. They truly cared about my improvement– almost more than I did. Kelsey and Tawna began with easier stretches and movements to get my hip and leg used to being full strength again. It was painful at times, and I even thought about quitting and giving up on the idea of ever using a walker again– but guess what! Today, I am using my walker to walk again. I even have used the leg press, which I love. Hard, but worth it! But I don’t get all the exercise balls? I disliked the balls and I was always trying to pop them. I told Tawna and Kelsey that I was going to bring in an ice pick and pop them, but I didn’t. They are a great strengthening tool. Through their slow (but effective) start, to progressing with each visit, my goals have absolutely been met. I may never rock climb again (which was my passion), but I can now live with added physical quality and less pain because of my work and because of the dedicated staff at Avenues Physical Therapy. Would I recommend Avenues? Absolutely I would! I could end there, but one more thing– I love their “TEAM” approach.They were never bossy. If anything, I was the bossy one. They never demanded that I do one exercise over another. They are experienced and knowledgeable, but they let me be a part of the process and ask questions, and through that “TEAM” effort I’ve become a lot stronger, able to use a walker again, I am emotionally uplifted, and more involved in making good health choices. Remember,pain isachance togrow. “Nopain,nogain.”Averymindfulstatement. Bring good from the pain. - Gregg C.
Kelsey Kean, PT, MPT Tawna Bovero, PTA
Eric Nelson, PT Linda Froelicher, PT, MSPT
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“I am happy to say that I have no pain now.” “ After working with Eric and Tawna for a month, I feel as good as new. I can easily cross my legs without difficulty, my range of motion is back to normal or even better. I am happy to say that I have no pain now.” - Connie G.
E X E R C I S E S F O R S H O U L D E R PA I N R E L I E F
DIAGONAL SHOULDER PAT TER N Stand with good posture with your arm down at your side, rotated in, thumb pointed down. Bring your arm and hand upward across your body, rotating your hand outward. Finish with your thumb pointed up- ward and your hand slightly above your head.
SHOULDER ABDUC TION Lie on your side with your affected arm on top, pointing your thumb upwards. While keeping your elbow straight, bring your arm over your head to your ear, then return to the starting position. Repeat 6-10 times.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Pumpkin Cream Cheese Doughnuts
Ingredients • 3 cup almond flour, sifted • 3 tbsp of cinnamon • 3 tsp of ground ginger • ½ tsp of ground nutmeg
• ½ cup choice of brown sugar substitute • 2 tsp of vanilla extract • 1 cup pumpkin puree (unsweetened) • 6 large eggs Keto Maple Icing • 1 cup powdered sugar-free (confectioners sugar substitute) • 1 tsp cinnamon powder • 8 tbsp heavy whipping cream • 2 tbsp of maple syrup
• ¼ tsp of ground clove • 3 tsp baking powder • 1/2 tsp of sea salt • 1 cup unsalted butter, softened • 8 ounces of full-fat cream cheese, softened • 1 1/2 cup granulated sugar substitute
Bake about 15- 20 min or until an inserted toothpick comes out clean. Allow donuts to cool in molds for 10 min. To make icing, mix the powdered sugar substitute and cinnamon powder in a small bowl. Whisk in the 8 tbsp of heavy whipping creammaking sure to fully incorporate the mixture. Lastly, add 2 tbsp of maple syrup and mix well. If icing is too thick, add another tbsp of heavy whipping cream until softened.
Instructions Preheat the oven to 350°F and grease donut molds. Sift together almond flour, cinnamon powder, ground ginger, ground nutmeg, ground clove, baking powder, and salt and set aside. Beat together the softened butter, cream cheese, both sugar substitutes, and vanilla extract until light and creamy. Mix in the pumpkin puree. Add eggs one at a time alternating with the dry ingredients, mixing thoroughly after each addition. Using a pastry bag, pipe the cake batter evenly into the prepared donut pan(s).Page 1 Page 2 Page 3 Page 4 Page 5 Page 6
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