Though many businesses have closed their facilities, PTRC has been deemed an essential healthcare provider and will remain open to give quality physical therapy to those in need.
Physical Therapy N E W S L E T T E R
PTRC IS KEEPING YOUR HEALTH IN MIND
A MESSAGE TO OUR PATIENTS
COVID-19 Announcement • Best Of Hays 2019 • How’s Your Diet? Ways To Stay Active Indoors • Immunity-Boosting Healthy Recipe
ALSO INSIDE
Physical Therapy Newsletter
PTRC IS KEEPING YOUR HEALTH IN MIND
Though many businesses have closed their facilities, PTRC has been deemed an essential healthcare provider and will remain open to give quality physical therapy to those in need. We believe that continuing to offer physical therapy will not only help patients continue their recovery and stay on course but also give recently injured patients or chronic pain sufferers someone to readily consult without visiting the doctor’s office. That being said, we want to assure you that we are taking the proper precautions to encourage social distancing, maintain a virus-free environment, and provide hand sanitizer for staff and patients. We have also adjusted our schedules to accomodate patients every hour and have made sure to comply with social distancing guidelines by only having 10 people in each clinic at a time. Before and after every session, we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. To do your part to prevent the spread of this contagious disease, we ask those demonstrating symptoms of coronavirus—coughing, sneezing or fever—to please stay home. Additionally, if you have been exposed to someone who has a confirmed case of the virus, please notify us immediately so we can take necessary steps and discuss alternatives. Telehealth The safety of our patients has also led us to pursue additional options like Telehealth and E-Visits in order to provide our PT PTRC WILL REMAIN OPEN TO PROVIDE ESSENTIAL CARE. IN LIGHT OF THE COVID-19 , WE ARE TAKING EVERY PRECAUTION TO ENSURE YOUR HEALTH AND SAFETY, INCLUDING ONLINE OPTIONS. A MESSAGE TO OUR PATIENTS:
services to those who wish to remain home. Especially for those who may be experiencing COVID-19 symptoms, these virtual visits will help keep both our patients and PT providers safe. Telehealth is a way for us to make sure that our patients are still receiving the highest possible quality of care from a remote location. You can access Telehealth services via your smartphone or computer. Through this online service, you will still be able to perform your exercises, track your progress, and even have live chats and visits with qualified physical therapists– all from the comfort of your home. Telehealth will also provide you with a more readily available and healthier alternative to clinical or hospital care. If you’re suffering from an injury or chronic condition but are hesitant to leave your home or come to our clinic, Telehealth may be the best option for you! Contact our offices today to get started. Your cooperation during this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support and wish you health and safety.
To get started with physical therapy or Telehealth, visit www.PTRC-TX.com for more information, or call 512.353.4575 (San Marcos) or 512.847.9057 (Wimberley)!
www.PTRC-TX.com
REDUCE YOUR RISK OF INFECTION:
THANK YOU FOR VOTING PTRC BEST OF HAYS 2019!
CLEAN YOUR HANDS OFTEN
AVOID TOUCHING YOUR FACE WITH YOUR HANDS
KEEP DISTANCE FROM THOSE INFECTED
AVOID BUSY PLACES & EVENTS
SNEEZE & COUGH INTO TISSUES
DISPOSE OF USED TISSUES QUICKLY
We want to thank all of our patients for voting us The Best of Hays 2019! Be sure to also vote PTRC as Best of Wimberley by visiting the San Marcos Daily Record website by April 12th! CLICK HERE TO VOTE!
AVOID HUGS & SHAKING HANDS
USE GLOVES WHEN NECESSARY
WE WANT YOU TO KEEP MOVING! Though it is tempting to be sedentary and make poor diet choices while self-isolating, these habits have the potential to inhibit your immune system and increase your risk of infection. PTRCwants to encourage its patients to stay active and moving to boost their immunity and maintain their health. If you’re looking for exercises to keep you moving indoors, you can start with the exercises listed in this newsletter, or contact your physical therapist for additional options! During this time, even if you cannot keep your physical therapy appointments, we encourage you to continue your prescribed exercises at home. We’re wishing our patients health and safety!
BE SURE TO STAY ACTIVE INDOORS!
WALKING LUNGE Take a large step forward with one leg, keeping your back foot in starting position while rolling onto its toes. Keep your core tight and bend your knee to make right angles with your hip, knee, and ankle. As you lunge, you should feel a stretch across the front of the hip and thigh. Hold for 30 seconds and repeat 2-5 times.
WAND SHOULDER FLEXION
Lie on your back with a wand, with your hands grasping the wand and lining up with your shoulder holding a wand or long stick, palm face down on both sides, slowly raise thewand towards overhead and hold for 1-3 seconds before returning to the starting position. Repeat 10 times.
STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back. Hold for 3 seconds, then return to the starting position. Repeat throughout the day to relieve back pain.
HOW’S YOUR DIET? IMMUNITY-BOOSTING TIPS!
The essential vitamins found within fruits and vegetables are key to making sure your immune system is as healthy as possible. Vitamin C helps your body boost its production of the antioxidant that is required by the immune system to function optimally. Vitamin C increases your body’s production of interferon, which is anti-viral. Vitamin C is also thought to help boost the production of white blood cells, key to fighting infections. Fruits high in Vitamin C include: grapefruit, oranges, tangerines, lemons, limes, kiwis and clementines. A single papaya has 224 percent of the daily recommended amount of Vitamin C. Red bell peppers contain even twice as much Vitamin C than citris fruits. Vegetables such as broccoli and spinach boast a good amount of Vitamin C as well as antioxidants. Vitamin D is another effective supplement to help boost your immune system. Look for yogurt that is fortified with Vitamin D and that has a “live and active cultures” label. Vitamin D may stimulate your immune systemand boost
your body’s natural defence against diseases.
Vitamin B6 is vital for supporting chemical reactions in the immune system and for the formation of new and healthy red blood cells. B6 also helps your body make interleukin-2 which helps direct the actions of your white blood cells. Poultry, such as chicken and turkey, is high in Vitamin B6. Sunflower seeds are also packed full of Vitamin B6 as well as phosphorus, magnesium, and Vitamin E. Vitamin E is key to a healthy immune system as it helps to regulate and maintain function. It can be found in sunflower seeds, almonds, avocados, and dark leafy greens. Zinc is also needed by our bodies to support a healthy immune system. Shellfish such as crab, clams, lobster, and mussels are all packed with zinc. Make sure to stick to the daily recommended amount 11mg for men and 8mg for women, as too much could actually inhibit the immune system.
IMMUNITY-BOOSTING HEALTHY RECIPE Immunity-Booster Chicken Soup
INGREDIENTS
• 3 cloves of garlic, diced • 1 medium lemon (zest & juice) • 1 handful fresh ginger • 2 qt chicken broth • 1 can coconut milk (optional)
• 2 tbsp olive oil • 1 lb chicken breast • 1 medium onion, diced • 3 large carrots, diced • 2 celery stalks diced
Try these at-home exercises to stay active indoors and keep your body strong and pain-free!
DIRECTIONS Heat olive oil over medium high heat. Add chicken breast and brown. Then, add onion, garlic, carrots, celery, salt and pepper. Cook for about 5 min, until softened. Add 2 quarts of chicken broth and ginger with the skin on. Bring to a boil, then reduce heat and simmer for 35-45 minutes (the longer you boil ginger the stronger it is). Remove ginger and discard. Remove chicken, then shred and set aside. Add lemon zest and squeeze lemon to taste. Continue to simmer for 15 minutes. Add shredded chicken and (optional) 1 can of coconut milk. Serve immediately.
HIP ABDUCTION | SIDELYING
DEAD BUG | HEEL TOUCHES
HEEL RAISES Stand while holding a chair as shown. Slowly stand on your tip toes, lifting your heels as high as you can and hold the position. Then repeat to the starting position. Repeat 6-10 times throughout the day.
Lie on your back with your hands and knees raise upward, keeping your core engaged. Slowly lower one heel to the ground, then alternate sides, keeping your core engaged. Repeat 6-10 times on both sides.
While lying on your side, slowly raise up your top leg up and to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Use your bottom leg to stabilize your body. Repeat 6-10 times on both sides.
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