Newsletter for Manual Edge Physiotherapy
Manual
Monthly HAPPY GRATITUDE MORNING
This year Thanksgiving is Thursday November 26th. We all know it as the day set aside to give tribute to the coming together of the Pilgrims and Native Americans to celebrate their survival of that very first winter when so many Pilgrims lost their lives, to give thanks to the Native Americans, and to God. While I certainly enjoy getting together with family and friends to celebrate this day, the spirit of the day has been eroded by football, and Black Friday shopping that has now bled into the evening of Thanksgiving. I think that a good option to account for this practice would be to keep Thanksgiving Day on the normal Thursday but to set aside 15minutes on Fridaymorning and name that time Gratitude Morning. Gratitude is a different and amore powerful emotion than thankfulness. Gratitude morning would be a time to reflect on what we are grateful for. Gratitude comes from the Latin word “gratus” which means “thankful pleasing.” Gratitude is also an emotion that we feel when we receive something good that might not be deserved. In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, appreciate good experiences, improve their health, deal with challenges, and build strong relationships. When you practice gratitude, you slow down in the moment, shift your perspective, and see and engage in the world in a different way. It is a choice of finding a few things to be grateful for, even in hard times, that can shift your perspective and support your overall wellbeing. It makes you appreciate what you have rather than what you
don’t have. Practicing gratitude can change your life as it is the single most powerful source of inspiration that anyone can tap in to. Interestingly, psychologists have also found that people practicing gratitude are 20%more successful at reaching their goals. What am I grateful for? Foremost, my wonderful family here in Colorado and back in Wisconsin. I am grateful for the staff and patients at Manual Edge as they allow me to continue to do what I love. I am grateful I live in this country despite the challenges we face. I am grateful that I continue to wake up each day and have the opportunity to change peoples lives whether at the clinic or during my personal time. There are many ways to practice gratitude. Starting on GratitudeMorning this year, sit down and think of 3 things that you are grateful for. Acknowledge themand bask in the feelings that these things bring up for you. Start a list of the things you are grateful for and add to it each day. Let other people in your life know you are grateful for the joy they bring to you; it is a powerful statement and sometimes these things go unsaid. Remember, this is a powerful practice that can change your life. It has mine. Start it on Gratitude Morning and we’ll chat about it next year! Tim Bonack
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TIPS FOR PREVENTING AVOIDABLE INJURIES WITH PHYSICAL ACTIVITY
No matter what type of physical activity you partake in, it is possible for injuries to occur. Whether you enjoy taking walks at night, playing sports on the weekends, or training for athletic trials throughout the week, it is important to make sure you are always being as safe as possible. Perhaps the most common injury that people endure from physical activity is an overall feeling of soreness, caused by overusing the muscles, tendons, and ligaments. When the muscles, tendons, or ligaments are over-stretched, the tissues experience minor damage in the form of microscopic tears. This typically occurs when completing an exercise that the body is not used to, or exercising for the first time after a prolonged period of rest. The soreness may linger for a few days but usually goes away on its own. However, the severity of the damage determines how long the body will need to recover. For more information on how you can prevent severe injuries, contact Manual Edge Physiotherapy today. What are some common injuries? At Manual Edge Physiotherapy, our licensed physical therapists can guide you through proper exercises, stretches, movements, and body control, in order to prevent future injuries from occurring. Many injuries occur due to improper techniques or overexerting your body. Some of the most commonly sustained injuries include sprains, strains, and tendinitis.
limits or torn, while strains occur when a tendon is stretched beyond its limits or torn. Tendons are tissues that connect muscles to bones, and ligaments are tissues that connect bones to one another. Sprains and strains can both range from mild to severe, and even mild ones may take up to 6 weeks to heal. When they become more severe, braces or surgical correction may be necessary. This will require a longer recovery time, up to 8 weeks or longer, and physical therapy treatments will likely be prescribed. It is important to note that it is in your best interest to have a physical therapist make sure a sprain or strain is fully healed before returning to your normal level of physical activity, as it is common for old sprains and strains to develop again in the future if they have not been properly rehabilitated. Tendinitis is an overuse injury that causes the tendons to become inflamed. There are several reasons why tendinitis may occur, but whatever the case may be, we know that it has developed as a result of unnecessary amounts of strain. For example, some people may develop tendinitis in their shoulders or elbows because of improper posture. If the neck and back are not properly aligned, unnecessary stress is placed on other parts of the body. Movements in the shoulders and arms are altered as a way to compensate, causing increased strain on the tendons. Tendinitis can be corrected with physical therapy treatments, since PTs are trained in relieving pain, decreasing inflammation, and restoring you to your normal posture, motion, and function. If you are experiencing aches and pains, our physical therapists would be more than happy to meet with you for a consultation to discuss how they can help. Call us today to talk to an expert about how we can relieve your aches and pains!
Many people think “sprains” and “strains” are synonymous; however, they have one distinct difference. Sprains occur when a ligament is stretched beyond its
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HOW CAN I PREVENT THESE INJURIES?
While it is always a wise decision to consult with a physical therapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include: Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t used to running
but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals. Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries. What should I do now? If you are suffering from aches and pains, you think you may have sustained an injury, or you’d like to learn more about injury prevention, contact Manual Edge Physiotherapy today. One of our dedicated physical therapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free!
OUR POLICY ON CORONAVIRUS
EXERCISE ESSENTIAL
Manual Edge is committed to the health and wellbeing of you and your family. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. 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 parents that if you are demonstrating symptoms of coronavirus— coughing, sneezing or fever—to please stay home. Additionally, if you or your family has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take the necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support. Our clinic features individual treatment rooms that are cleaned after each session for maximum safety.
Helps to improve balance and stretch legs
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STEP DOWN Stand on a step. Lower one foot slowly towards the ground. Keep your hips level! Step down and then off the step. Keep your knees aligned over your feet.
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LASER THERAPY
STAFF SPOTLIGHTS
Manual Edge Physiotherapy offers the latest tools in rehabi l itation, including Laser Therapy! To learn more about how Laser Therapy can help you, visit www.manualedge.com
HEALTHY RECIPE
Chris, Sarah, and their two boys hiking Horsetooth Falls.
Chris and his two boys hiking in the clouds above Manitou.
FALL RAKING SEASON
It’s that time of year and all your fellow leaf rakers are out in full force cleaning up their yards and getting ready for….uggh winter . The Crew at Manual Edge Physiotherapy put our heads together and came up with the Top 6 Things you should think of as you tackle that yard full of leaves this fall 1. Warm up – Get your body moving with a brisk walk or some trunk rotations before you start raking 2. Avoid twisting - move your feet and use your legs to shift your weight back and forth rather than twisting through your back. Keep your shoulders and your hips facing the same direction, bend at the hips and not your back, and you can’t go wrong! 3. Get the right rake - Use a rake that is a good length for you. A rake to long or too short will make you put more stress on your back. 4. Switch it up – Don’t always rake from the same side. Changing your arm and leg position will help decrease the repeated stress on your joints. 5. Use your legs - Bend at the knees when picking up piles of leaves and yard bags (that aren’t too full!) to decrease the load on your low back Remember, if you are extremely sore after an activity or minor aches in pains aren’t settling after a few days, don’t wait! Call your Physiotherapist and let them help you get back to pain free living. That’s how it should be. What a re-leaf!
ROASTED CHICKEN WITH MEYER LEMONS & POTATOES INGREDIENTS:
• 1 whole chicken left at room temperature for 30 minutes, giblets reserved for another use • 2 tbsp extra-virgin olive oil • Kosher salt & ground pepper
• 4 Meyer lemons, halved • 2 lbs baby potatoes, halved • 2 tbsp thyme leaves, plus sprigs for garnish
INSTRUCTIONS:
Preheat oven to 450 degrees. Arrange chicken on a rimmed baking sheet. Rub with 1 tablespoon oil and season with salt and pepper. Tie legs with twine and transfer to middle rack. Roast, turning once, until golden brown and a thermometer inserted in thigh reads 165 degrees, about 50 minutes. Remove and let stand 15minutes before serving. Pour pan juices into a small container and skim fat. While chicken roasts, toss lemons and potatoes with remaining oil and thyme in a mediumbowl and season with salt and pepper. Arrange in a single layer on a rimmed baking sheet and transfer to lower rack. Roast, flipping occasionally, until tender and golden brown, about 40 minutes. Serve with chicken and pan juices. https://www.marthastewart.com/1520506/roast-chicken-meyer-lemons-and-potatoes
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