Health & Wellness Newsletter by Performance Therapy Institute
August, 2020
Health & Wellness Newsletter
NEWSLETTER
SEWN CLOTH FACE COVERING FACE COVERING
• Two 10”x6” rectangles of cotton fabric • Two 6” pieces of elastic (or rubber bands, string, cloth strips, or hair ties)
• Needle and thread (or bobby pin) • Scissors • Sewing machine
Run a 6-inch length of 1/8-inch wide elastic through the wider hem on each side
Cut out two 10-by-6-inch rectangles of cotton fabric. Use tightly woven cotton, such as quilting fabric or cotton sheets. T-shirt fabric will work in a pinch. Stack the two rectangles; you will sew the cloth face covering as if it was a single piece of fabric.
of the cloth face covering. These will be the ear loops. Use a large needle or a bobby pin to thread it through. Tie the ends tight. Don’t have elastic? Use hair ties or elastic head bands. If you only have string, you can make the ties longer and tie the cloth face covering behind your head.
Gently pull on the elastic so that the knots are tucked inside the hem. Gather the sides of the cloth face covering on
Fold over the long sides ¼ inch and hem. Then fold the double layer of fabric over ½ inch along the short sides and stitch down.
the elastic and adjust so the cloth face covering fits your face. Then securely stitch the elastic in place to keep it from slipping.
August, 2020
Health & Wellness Newsletter
NEWSLETTER
DISCOVER BETTER MOBILITYWITH RELIEF FROMARTHRITIS PAIN
INSIDE: • 12 Simple Steps for Relieving Arthritic Pains at Home • Relieve Pain In Minutes • Patient Success Spotlight • Healthy Recipe
Whether you have pain or have been suffering for a long time, seeing a physical therapist at Performance Therapy Institute can help you return to a more active and pain-free life. Give us a call today:
Did you know that arthritis is the leading cause of disability across the United States? According to the Arthritis Foundation, approximately 50 million people live with arthritis. While it is possible for arthritis to develop in any joint, it most commonly affects the neck, back, hands, hips and knees. There are hundreds of different types of arthritis but the most common are osteoarthritis and rheumatoid arthritis. Osteoarthritis is the most common, and it happens as a gradual “wear and tear” of cartilage surrounding the joints. This can occur from age or from excessive, repetitive use of the affected joint(s). When cartilage is worn down, it can no longer act as a strong cushion and shock absorber for the joints, resulting in bone-to-bone friction and painful inflammation. Rheumatoid arthritis is a bit different from osteoarthritis and it is not as well understood. It is the second most commonly experienced form of arthritis, and it develops as an autoimmune response. When someone has rheumatoid arthritis, their immune system sees the joints as a threat. Because of this, the immune system attacks the joints, resulting in pain and inflammation. While research is still being done in order to better understand rheumatoid arthritis, many experts believe that your hormones, medical history, and environment could all be contributing factors. Whatever may be causing your arthritis pain, Performance Therapy Institute can help you find relief. Contact us today to schedule a consultation and find out how our services can benefit you! How can Physical Therapy Relieve my Arthritis Pain? Arthritic joints typically lose their normal levels of function and strength, due to the chronic inflammation they are experiencing. However, one of the primary goals of physical therapy is to regain as much function as possible in the affected area(s) of the body. By restoring normal joint movement and improving muscle strength, the amount of excessive pressure on the joint can be relieved.
• FRANKLIN (615) 465-6810 • NASHVILLE (615) 375-9091
Reducing the pressure on the affected joint decreases inflammation and helps relieve pain by improving mobility. When you arrive for your initial consultation at Performance Therapy Institute, you’ll be greeted by one of our licensed and dedicated physical therapists. Each of our teammembers are movement experts with years of medical training, equipped in helping patients relieve the stiffness, achiness, and pain associated with arthritis. Your physical therapist will conduct a physical evaluation to analyze your joint movement, muscle strength, and overall function, in order to pinpoint the exact areas that are causing you pain. You will then be prescribed a personalized treatment plan, focused around your specific needs. Treatment plans will include targeted stretches and exercises aimed at relieving your pain and improving your function, in addition to any specialized methods your physical therapist deems fit. This may include manual therapy, ice and heat therapies, electrical stimulation, or ultrasound. Your physical therapist may also include additional services as needed, such as weight management techniques to help ease some stress on your joints, and/or posture improvement to relieve stiffness and prevent injury.
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12 SIMPLE STEPS FOR RELIEVING ARTHRITIC PAINS AT HOME
Treatment plans for arthritis cases are aimed at relieving pain and decreasing the amount of inflammation, stiffness, and overall stress placed on the joint(s). However, there are also some steps you can take on your own to make sure your daily life is as pain-free as possible:
1. Stretch multiple times a day.
2. Alternate between weight bearing and non-weight bearing exercises.
3. Use tools that make it easier on your joints, such as large handled can openers and large grips on kitchen tools. 4. Carry grocery bags on your forearms, instead of straining the joints in your fingers. 5. Have commonly-used items within easy reach to avoid squatting, kneeling, or having to reach high overhead. 6. Get up and move often. Don’t sit for more than 30 minutes without getting up for a break.
11. Avoid fried foods, sodas, and other items that increase inflammation in your body. 12. Work with your physical therapist to create a treatment plan and update it with a yearly check-up. If you are living with joint pain, call us today to learn more about our arthritis treatment programs. We recommend a yearly physical therapy check-up to ensure you are performing at your best. Find relief for your arthritic pains today with Performance Therapy Institute!
7. Avoid prolonged kneeling.
8. Maintain proper posture when sitting and standing.
9. Drink plenty of water.
10. Eat nutritious foods.
CALL US TODAY TO SCHEDULE AN APPOINTMENT!
HEALTHY RECIPE
VEGETARIAN QUINOA-STUFFED PEPPERS INGREDIENTS • 6 medium red, orange and/or yellow bell peppers • 1 tbsp extra-virgin olive oil • 1 large yellow onion, chopped (about 2 cups) • 2 tsp minced chipotle chiles plus 1 tbsp adobo sauce from can • 2 cups cooked tri-color quinoa • 1 (15 oz) can no-salt-added black beans • 1 (14.5 oz) can no-salt-added diced tomatoes • 1 cup frozen corn • ¼ tsp salt • 1 ½ cups shredded pepper Jack cheese DIRECTIONS Preheat oven to 375 degrees F. Chop the pepper tops to yield 1 cup. Remove and discard seeds and membranes from peppers. Bring about 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add the peppers; cover and steam for 3 minutes. Remove the peppers and set aside. Heat oil in a large skillet over medium heat. Add onion and the chopped pepper tops; cook for 5 minutes. Stir in garlic, cumin, chili powder, chipotles and adobo; cook for 1 minute. Remove from heat and add quinoa, black beans, tomatoes, corn and salt; fold until well combined. Stand the peppers upright in an 11-by-7-inch baking dish. Spoon about 1 cup quinoa mixture into each pepper, packing it in tightly. Cover the stuffed peppers with foil. Bake the peppers for 10 minutes. Remove the foil and sprinkle the peppers evenly with cheese. Bake, uncovered, for 5 to 8 minutes. Let rest for 5 minutes before serving. • 1 tbsp minced garlic • 1 tsp ground cumin • ¾ tsp chili powder
Source: http://www.eatingwell.com/recipe/280737/vegetarian-quinoa-stuffed-peppers/
CALL TODAY AT FRANKLIN: (615) 465-6810 ORNASHVILLE: ( 615) 375-9091!
Patient Success Spotlight
DISCOVER HOW TO LIVE PAIN-FREE
7 It’s time to go to Performance Therapy Institute if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 4 At Performance Therapy Institute, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
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“I was able to rehab my hip instead of having surgery!” “At 38, I was facing hip surgery and couldn’t wrap my mind around it. Thanks to Josh and his team, I was able to rehab my hip instead of having surgery. Performance Therapy Institute provides individualized care and therapy. They have brought the family feel to an industry that has mostly become systematic and financially driven. I’m so thankful for the recommendation from a friend and have referred countless friends and family to Josh since then. I highly recommend PTI to anyone wanting to experience that personal relationship with their physical therapist.” - J.W.
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Fun & Games
Relieve Pain In Minutes Try this movement to strengthen glutes.
http://1sudoku.com
n° 35089 - Level Hard
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Strengthens glutes
www.simpleset.net
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HIP FLEXION | BENT KNEE Strengthen your hip by first standing with good posture. Lift one leg up. Return to the start position with control. Repeat 10 times on each side. Use a chair or wall for balance if needed.
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http://1sudoku.com
n° 327735 - Level Hard
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