MADDEN PHYSICAL THERAPY Happy Trails
Adventure Through National Parks
I’ve always valued the outdoors, but when I studied abroad in New Zealand for a semester during my undergraduate schooling, I earned a greater appreciation for nature. New Zealand is known for its eco-friendly practices and its natural wonders, so it would have been difficult not to become further enamored with the outdoors while venturing overseas. Strolling outdoors is about as natural of a stress reliever as you can get. It pushes us to get away from social media and the hustle of life, focus on the present, and learn more about the vast world around us. I love spending as much time in the world as I can, and that’s why you can often find my fiancée and me hiking around central Pennsylvania whenever we get the chance. But when we’re not venturing around our local mountainous landscape, Maria and I enjoy visiting national parks. When you enter a national park, you’re getting the best of the best that nature has to offer. Whether it’s the volatile plains of Yellowstone, the sea of greenery in Shenandoah, or the rustic reds and oranges in Zion, you’re bound to see something amazing at a national park — and that’s just the landscape! The wildlife is also phenomenal at each park. Maria and I have a goal of visiting every national park together. So far, we’ve crossed seven parks off our list out of 67, including one on the East Coast and a few out west. As for which park Maria and I plan to visit next, I have a few at the top of my bucket list. Of course, I want to see Yellowstone National Park for its history — it was the first national park in the U.S. — but Yellowstone also has some amazing geothermal activity and wildlife that you can only see in the plains.
taught classes near Yosemite, I’ve never been close enough to visit. I can’t wait to make it out there again.
Finally, Acadia National Park in Maine tops the list as one of our next national park visits. Vastly different than Yellowstone and Yosemite, Acadia sits in jagged cliffs with gorgeous blue oceans. It’s one of the best sites along the East Coast, and Maria and I are itching to get up there. I always say Maria is such a trooper for venturing up and down these mountains with me. The truth is there’s no one else I’d rather explore these parks with, and I am just as excited with every park we cross off our list. I can’t wait to see where this adventure takes us next.
P.S. If you ever find yourself curious about visiting a national park, then I recommend using the resources at the park. Go to the visitor’s center when you first arrive and ask plenty of questions. If you’re looking to see wildlife or want a moderate hike for the whole family, then the rangers will be the experts you need. Rangers and the visitor’s centers are tremendous resources for national park users everywhere.
Yosemite is another high bucket-list item because of its towering ancient sequoia trees and rugged mountains. It’s a legend out West, and while I’ve
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Host Your Own Family Olympics
The Olympics have been a time-honored global tradition since French historian and educator Pierre de Coubertin founded the International Olympic Committee (IOC) and reintroduced the world to the games in 1894 after a 1,500- year hiatus from its ancient Greek roots. Olympians like “fastest woman alive” Wilma Rudolph and famed swimmer Michael Phelps have inspired generations of athletes and spectators every two years. Due to the COVID-19 pandemic, the IOC made the difficult decision to postpone the 2020 Tokyo Summer Games to 2021. For the first time since World War II, our globe will not see athletes compete biennially against international foes for medals, glory, and the culmination of their life’s work. Thankfully, that doesn’t mean we can’t enjoy the spirit of competition this summer. While you may not have Olympian-caliber athletes in your family, it’s the perfect year to host your own family Olympics. Set the rules, create the events, and embark on a new family tradition with these ideas. The Rules Get ready for your family’s first Olympics by determining a few rules. Decide if your athletes will compete solo or if you’d rather pair up in your fight. Next, decide how the winners will be selected. Are you playing the games for fun or will you keep track of who wins the most games for bragging rights? Ultimately, these choices lead you to the next task: deciding the games you will play.
The Games What you play depends on several factors, but there are many options for families to choose from when it comes to organizing their first Olympics. Try these games or get creative and come up with your own. ● Beach Blanket Volleyball: In this version of volleyball, you just need two beach towels and a ball. This game is designed for two teams of two players each. Each person will hold one end of a towel and volley the ball to the other team using only the towel, not their hands or wrists. The first team to reach 21 wins! Make this game even more fun by setting up a tournament. ● Laundry Basketball Relay: Leave the laundry on the floor for this game. Laundry baskets serve as hoops, and competitors are challenged with picking up a beach ball using only pool noodles and taking it across the yard to one basket. The next member in the relay picks it back up and transports it to the second basket. Whichever team does it the fastest wins! ● Paper Plate Target Shooting: For this game, you only need one handball, several paper plates, and one big tree. Draw targets or point values on the paper plates and string them at various heights. Athletes take turns tossing the ball at the targets from different distances, and whoever gets the most points wins! After a little friendly competition, enjoy your family’s own version of the closing ceremonies, honoring those who can brag all year and those who gave it their best shot.
“I was almost killed in a work-related accident when I was pinned between two truck trailers. I felt severe pressure on my lower left back and left pelvis. Within a few weeks, my pain in these areas became intolerable. Several times, I was unable to stand after sitting for even a few minutes, and the easiest of household tasks became nearly impossible to do. I sought help from Madden PT at their Dauphin center. The staff is so pleasant, caring, and knowledgeable. “My therapist, Danny Willey, listened intently to my concerns and went to work immediately. He determined I likely had a displaced left sacroiliac joint, and with one nearly painless maneuver, we heard the joint pop back into place. Within two days, I was completely pain-free in my left hip/pelvis. I followed up with just a few visits where I was taught simple stretching and strengthening exercises. I am completely pain-free. My outcome exceeded my expectations! Thank you to the Madden PT team.” –Eugene M.
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BEFORE YOU HIT THE TRAILS
4 Rules for a Safe, Successful Hiking Adventure
After weeks of being cooped up indoors, going on a hike is a great way to stretch your muscles and get some fresh air. In order to make sure your next hike is a success, we have a few safety rules you should keep in mind. 1. Bring the Right Equipment When going on a hike, make sure that your shoes are durable and fit well, your backpack is not too heavy, and your clothing is suited for the weather. If you are going on a long hike, then look into getting trekking poles. Using trekking poles when hiking can ease the strain on your knees and protect your joint health. 2. Hydrate Never underestimate the importance of proper hydration. When preparing for your hike, be sure to pack enough water. How much water you need depends on the weather and the length and intensity of your hike. A general recommendation is a half liter of water per hour of moderate activity. 3. Don’t Hike Alone Having a travel companion is extremely important. If you were to get injured while on a trail, your hiking partner can assist with first aid or go get help. Even experienced hikers can find themselves in trouble when they’re hiking alone. If
you have to hike alone, then make sure you let someone know where you’ll be going, tell them when you will return, and ask them to call for help if they do not hear from you in a reasonable time. 4. Listen to Your Body Hiking is both a relaxing experience and a serious workout. When you’re on the trail, listen to your body. A little discomfort from physical exertion is normal, but if you’re in pain, then don’t hesitate to end the hike early. This is true before you start your hike as well. It’s not a good time to hike when you are experiencing chronic pain or recovering from an injury. Hiking is a great way to enjoy the nice weather and spend time outdoors. If pain or an injury is keeping you from the trails, talk to your physical therapist. Call Madden Physical Therapy Dauphin now at 717.474.8754 and make sure your body is in good physical health so you can hit the trails this summer. No-Churn S’ mores Ice Cream ’ m
LAUGH OUT LOUD
Ingredients s’mores ice cream? You don’t even need an ice cream churn! July is National Ice Cream Month, so why not cool off with some sweet, homemade
Inspired by GrainChanger.com
• 14 oz sweetened condensed milk • 2 tsp vanilla extract • 10 graham crackers, crushed
• 1 chocolate bar, chopped • 2 cups whipping cream, chilled
1. In a large mixing bowl, combine sweetened condensed milk, vanilla extract, graham crackers, and chocolate. 2. In a separate bowl, use an electric mixer to beat whipping cream until peaks form, about 3 minutes. 3. Fold whipping cream into the condensed milk mixture. Transfer ice cream to a freezer-safe container, cover, and freeze for at least 8 hours. 4. Serve and enjoy on a hot summer day. It’s especially delicious in a waffle cone!
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Why I Love Exploring National Parks
Become Olympians With Family Games
Patient Success Story
4 Tips for a Safe Hike
Homemade S’mores Ice Cream
Giving Back to Our Local Communities With Your Help!
3 Charities You Can Aid This Summer
We’re proud to be part of the central Pennsylvania community, and we believe our region couldn’t thrive without nonprofits. This summer, we ask that you give back what you can to a local organization in need. These three groups are a great start!
monetary commitments, and supply donations. You can give back by fulfilling the society’s wish- list needs, caring for the animals, giving what you can, or by fostering or adopting a pet into your home. By fostering or adopting, you are helping to alleviate the needs the humane society by giving an animal a home. Central Pennsylvania Food Bank Give Back: Donate and/or volunteer Website: CentralPAFoodBank.org Food is an essential part of our lives, and during the COVID-19 pandemic, our food banks continued to step up and support our communities. You can give back to these sustenance providers by giving money or food donations that will, in turn, be used to feed our community. If you can’t afford to give, then donating your time is another excellent way to help nourish our community. The Central Pennsylvania Food Bank relies on its volunteers to distribute food to those in need.
Caitlin’s Smiles Give Back: Donate and/or volunteer Website: Caitlins-Smiles.org
In 1997, Caitlin Hornung, just 4 years old, was diagnosed with a malignant brain tumor and would spend the next three years of her life battling the disease through various treatments. Throughout her journey, Caitlin always had a backpack full of arts and crafts supplies so she could create pictures for her friends, family, and hospital staff. Sadly, Caitlin died as a result of her cancer just before her 8th birthday. To keep her memory alive, Caitlin’s mom began Caitlin’s Smiles in March 2004, which delivers goody bags to hospitals and clinics across our region. You can help them continue their mission through donations or volunteering your craft, office, or organization skills.
Humane Society of Harrisburg Area Give Back: Donate, volunteer, foster, and/or adopt Website: HumaneSocietyHBG.org Every year, the Humane Society of Harrisburg Area helps more than 10,000 animals and serves 500,000 people in our region. To accomplish this, the humane society relies on volunteers,
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