Health & Wellness Newsletter by Kinetix Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
5HEALTH TIPS TO REMAINFIT!
1. Shop Well For Yourself. It is more important then ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise. Your schedule will be very hectic this year, like every year. Schedule your workouts just as you would any other appointment. It’s okay if you can’t make it to class, but make sure that you get some activity in at least three days per week. 3. Just Say No. You probably aren’t aware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an office party there and it
all adds up. Just think twice before you take that food and decide if you really want it. 4. Skip the Baking. Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non- food gifts, or prepare ingredients for baked goods and put them in pretty jars — this year, let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen. 5. Hydrate. Keep your water bottle with you at all times. You should be drinking eight, 8-ounce glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day. Our Wellness Program can help too. Give it a try!
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“Feel Younger. Move Faster. Run Farther.” EFFECTIVE HIP & KNEE PAIN RELIEF
INSIDE: FindOut IfYouAreMovingLike YouShould RelieveKneePain InMinutes HealthyRecipe PatientSuccessSpotlight
Put the Spring Back in Your Step Do you find it harder to walk, run or exercise? Is hip, knee or leg pain keeping you from being active? If so, understanding how your body walks and moves can be the key to putting the spring back in your step. Think of your body as a big spring that stores and releases energy with every step. The efficiency of your walk comes from the effectiveness of your flexibility, strength and balance. When any one of these is off, it affects your ability to walk efficiently and takes a lot of energy. This results in strain to different joints and makes muscles work much harder than they need to. This leads to possible pain in the back, hips and knees. It also causes fatigue after walking, even for a little while. If you TWO FREE WORKSHOPS EACH MONTH! WHICH ONE IS RIGHT FOR YOU? For Back Pain & Sciatica Sufferers: • Do you suffer with back pain or leg pain when you stand or walk?
are experiencing pain again after therapy, it might be because muscles or joints have tightened or become weak again. The Remedy The simple solution is to put the spring back in your step. This is accomplished by first analyzing how you walk. There are slight changes in the way that you walk and move, that our trained physical therapy experts can pick up on.This analysis tells us just what joints or muscles are stiff, stuck or weak. By pinpointing the exact areas of your body that are not moving as they should, we can make a plan to increase motion, strength and improve coordination.
For Those With Imbalance Symptoms: • Have you fallen in the past? • Are you afraid of falling? • Has your balance become more unsteady? • Has your walking become more difficult?
• Do you have pain when you sit for long periods or drive? • Do you experience pain, numbness or tingling into your buttock, groin or down your leg?
If you have answered yes to any of these questions (or have a stubborn spouse or parent who is in denial) – The Back Pain and Sciatica workshop or the Balance and Fall Prevention workshop may be a life changing (and possibly life saving) event for you. Register by calling 352-505-6665, at http://kinetixpt.ptworkshops.com/ or at kinetixpt.com. Seats are limited so register today!
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FIND OUT IF YOU ARE MOVING LIKE YOU SHOULD Can you do these simple tests to see if your hips and legs are as flexible and strong as they should be? Try them for yourself and let us know how you did. Use caution and common sense when attempting these tests; do not continue if they cause pain or discomfort. Do not attempt if you have had a hip replacement.
• From standing, can you touch your toes? This indicates hip and low back flexibility. • In sitting can you comfortably cross your legs so that your ankle is resting on the other knee? Does one knee go further down than the other? This indicates hip flexibility. If one hip is tighter than the other, it can wreak havoc with your walking and even cause knee pain. • Keeping your feet flat on the floor and holding on to something solid, how far can you squat down? You should be able to squat all the way down so your buttocks almost touch your heels. Don’t let your heels pop up! If you favor movement to one side, you probably have hip weakness on that side or limited motion in the hip joint. • Standing near a counter top, put one foot in front of the other so that you are touching heel to toe. Without putting your hands down, see if you can balance for 10 seconds, keeping yourself steady. If you cannot, then you could have weakness in your hip muscles or poor muscle coordination in your hips and legs. Restoring Normal Pain Free Motion Restoring normal motion is key to alleviating pain and allowing you to do the activities you love to do safely. Physical therapy is the key to restoring normal joint and muscle motion. Our physical therapy experts pinpoint
the key problem areas that you may not even be aware of and focus on a custom treatment plan that will restore your normal pain-free motion. Performing at Your Best Whether you are just out for a walk or an avid athlete, we can help you walk, run and play better. With our motion analysis, strength testing, coordination testing and more, we can spot your muscles and joints that need flexibility, strength or coordination. A specific training and treatment plan is then put together to help you reach your peak movement with the least effort. Discover how our programs transform your back pain from a pressing problem to a distant memory, allowing you to live a happy, active and pain-free life.
TURKEY MEATBALLS RECIPE
INGREDIENTS • 1 lb ground turkey • 1 large egg beaten • 1/4 cup shaved parmesan
• 1 tsp basil • 1 tsp salt
• 1/2 tsp ground black pepper • 1 (24 oz) jar red pasta sauce • 1/2 lb whole grain spaghetti
• 1 tsp garlic powder • 1 tsp onion powder
DIRECTIONS Preheat broiler on high for 5 minutes. Combine all meatball ingredients in large bowl. Use your hands to mix the ingredients. Use a 1.5 tablespoon cookie scoop to scoop 18 meatballs onto a rimmed cookie sheet. Broil on top rack for 5 minutes. In a large skillet, bring pasta sauce to a low simmer. Add in cooked meatballs and simmer together for 5-10 minutes or until meatballs are completely cooked through. Serve with your choice of pasta, fresh basil, more parmesan and enjoy!
Call Today! (352) 505-6665
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Patient Success Spotlight
Think Kinetix PT First Do You Have Friends or Family Who Can’t: � Move without pain � Bend and move freely
It’s been a great experience for me!
“It has been a rewarding experience working with my physical therapist, Gwen Creel, and her team. My problem was hip pain. As the therapy progressed, I realized thatmy issuewasmulti-faceted.The testsandexercises revealeda lot aboutmyconditionandGwenaddressedeach issue, inamethodicalmanner, to improvemywell-being.Theyhavealsopreparedme tomaintain thegains that I haveachieved,over thecourseofmy treatment. It’sbeenagreatexperience for me and the whole staff has always been responsive to my needs or problems. The best testimonial I can give is that I have also brought my father here, so they can help him as well! “ - Janet
� Balance confidently and securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle
Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.
WALL SQUAT Stand with back against wall. Position feet away from the wall. Perform a squatting motion, sliding down the wall. Squat as far as you can under control. Rise up, straightening at the hip. Repeat 2 times. Strengthens Back & Core
Our Specialties
• Physical therapy • General orthopedics • Sports rehabilitation • Vestibular rehab • Pelvic health rehab • Pregnancy/post-partum
• Temporomandibular Joint Disorder (TMJ) • Auto related injuries/rehab • Worker’s compensation/rehab • Sports physical therapy • And many more!
www.simpleset.net
www.kinetixpt.com
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