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YOUR MOVEMENT MONTHLY
DECEMBER 2020
WWW.PEAKPERFORMANCESPORTSANDSPINE.COM| 509-453-PEAK (7325)
ARE YOU READY TO HIT THE SLOPES? How to Stay Safe and Get the Most Out of Your Time on the Mountain
There’s nothing like hitting the slopes after a fresh coat of powder covers the mountain. Whether you love to ski or snowboard — or partake in any other snowy activity — it always pays to be prepared. So, before you run up to your favorite mountain this winter, remember that staying safe on the slopes starts with prevention. Here are four tips every skier and snowboarder should keep in mind before strapping in for some downhill fun: Warm up. It doesn’t matter what you’re about to do — running, swimming, biking, hiking, or skiing — you should always warm up before jumping into your activity. Numerous studies have confirmed that warming up before exercise helps prevent injuries — especially injuries to the muscles and joints. When you warm up, you loosen your muscles and increase blood flow to key areas. This allows you to be more limber while on the slopes. Great warm ups include jumping jacks, squats, and even running in place for five minutes. Stay hydrated. While you don’t need to carry a bottle of water with you while you’re going up and down the mountain, make sure you grab some water in between runs. Because it’s cold out, you may be less inclined to reach for the water, but it’s absolutely necessary. Any physical activity will dehydrate you, and when you have cold air whipping past your face, you’ll only dehydrate faster. Dehydration can negatively impact your muscles, which are more likely to cramp and spasm. The more you drink, the better! Make sure you’re physically ready. Skiing and snowboarding aren’t just something you can do without any preparation. If you’ve skied in the past but haven’t for several years, make sure you are physically up to the task. You don’t want to get up on the mountain only to discover you don’t have the stamina for more than one or two runs. If you are not physically ready to ski, you will put yourself at risk for serious injury. The best thing you can do is stay physically fit over the course of the year. That way, your body is better prepared for the physical requirements that skiing demands. Have the right equipment. You don’t want to hit the slopes without the right equipment. This includes having the right clothing that will keep you warm and protect you from the
elements while allowing you to adequately move. You also need a set of skis or a snowboard that makes sense for your height, weight, and ability (whether you buy or rent). Work closely with a ski specialist to determine the right equipment for you. And don’t forget the goggles and helmet! The use of a helmet cannot be understated. Accidents occur on the slopes every single day, and a helmet can reduce your risk of a concussion or a traumatic brain injury. With all that said, skiing is still a risky sport. You can do everything right and still end up with an injury. Common ski injuries include tears and sprains to the anterior cruciate ligament (ACL) and medial collateral ligament (MCL) — in other words, knee injuries. We also see significant strain put on the Achilles tendon, the ankle, and the tibia. But injuries aren’t just concentrated in the lower half of the body. People also injure their arms. When they fall, they may brace for impact in such a way that puts considerable weight and strain on the arms, resulting in tears, fractures, or dislocations. If you experience an injury on the slopes, get medical attention immediately. Continuing to ski can compound the injury. Once you’re off the mountain and back home, don’t hesitate to give us a call. We’re here to help you keep doing the things you love. –Greg Huefner
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WITH THESE 3 HOT WINTER DRINKS BOOST YOUR IMMUNE SYSTEM LIKE A CELEBRITY
just add a few spoonfuls of the concoction to your hot water and you’ll have instant tea!
What do Jennifer Lawrence, Lady Gaga, Angelina Jolie, Taylor Swift, and Khloé Kardashian have in common? Yes, they’re all high-profile celebrities, of course, but they’re also big fans of hot tea. According to the entertainment website Yaay, Angelina Jolie likes to make her own garlic tea by steeping fresh cloves in hot water, and Lady Gaga is such a big tea lover that she takes a tea set with her on tour. These famous women might be onto a health and beauty secret because aside from being delicious, tea is a great way to boost your immune system and fend off illnesses. Drinking hot tea, or another immune-boosting drink in place of hot chocolate, will still give you the cozy winter vibes you crave without compromising your health. An easy
Homemade chai tea is another delicious option that will wow you and your guests this winter. There are thousands of chai recipes out there, but MinimalistBaker.com offers a simple and tasty one that’s made with cinnamon, cardamom, cloves, ginger, black tea, pepper, and dairy-free milk. If you don’t want to grind the spices yourself, you can buy a premade blend. Chai gives you all of the ginger benefits with the added bonus of cardamom, which is said to have antioxidant and antimicrobial properties. Last but not least, if you’re more of a latte drinker than a tea drinker, try golden milk ! This soothing drink is a darling of health food fanatics because it features honey (a disease- fighting powerhouse ingredient) and turmeric (an immune-booster that lowers cholesterol, combats arthritis, and helps prevent cancer). WellPlated. com offers a delicious recipe that pairs those two ingredients with almond milk, almond butter, vanilla extract, cinnamon, and ginger for a satisfying nightcap.
drink for beginners is lemon-ginger tea , which is a spin-off of Khloé Kardashian’s favorite drink. Ginger is a key ingredient here because it’s anti-inflammatory, raises the immune system, and may even help fight cancer. You can make lemon-ginger syrup by layering lemon slices, fresh ginger, and raw honey in a jar and letting it sit in the fridge overnight. The next morning,
What are you waiting for — get steeping!
PERFECT FIT
4 TIPS TO BUY THE
RIGHT SHOES FOR YOU
Buying the wrong shoes can have a profound impact on your feet, ankles, knees, hips, and lower back. If you don’t get the right support, it can affect the health of several areas throughout your legs. Adversely, buying good shoes can help you maintain better health through these same areas. It just comes down to finding the “right” shoes. There isn’t a one-size-fits-all approach to shoe-buying because everyone has unique feet and shoe needs. It’s not as easy as just stopping by the shoe store, finding a pair you like, and calling it a day. You need shoes for specific activities that give you ample support and comfort. Here are four steps you can take on your journey to find that perfect fit. Consult your PT. Your physical therapist is a gait specialist. They understand walking and how your motor systems can work effectively and efficiently. They can tell you what you need to know before you buy a pair, and they can work with you to get the most out of those shoes. Consult a shoe expert. If there is one reason to visit a brick-and- mortar sporting or shoe store, it’s to consult with a shoe expert. You want to work with someone who will actually help you find the right shoes and isn’t just interested in making a quick sale.
Take your time. It’s okay if you don’t immediately find the right shoes. You may have to visit more than one store before you find the ideal pair. You may be tempted to buy a pair of off-the-shelf orthotics in order to call it a day, but even that can be problematic. Consider custom orthotics. Buyer beware: There are a lot of bad orthotics out there. Once again, consult with your PT to determine your best next steps when it comes to shoe orthotics. You don’t want to spend money on something that won’t help in the short term and long term. Your PT can help ensure you’re getting the proper foot and complete leg support you need.
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HOLIDAY HACKS FOR THE BUSY PROFESSIONAL 4 TIPS FOR A LESS EXHAUSTING HOLIDAY SEASON
immediate family and work your way out. Give everyone a task: Someone does the grocery shopping. Someone is in charge of a main course dish. Another is on side-dish duty. Others get dessert. Don't forget to assign a clean- up crew. Save yourself for the tasks you REALLY want to do. Take frequent breaks. When you have a lot going on, frequent 5–10 minute minibreaks can go a long way in easing the mental pressure. Don’t hesitate to take brain breaks throughout the day. Go for a quick walk around the building or neighborhood. Read a chapter of your book. Play a quick game on your phone. Say no to the kitchen. When your time is precious, why spend a lot of time in the kitchen? While some find cooking a joy, others find it burdensome. If you’re in the latter group, it’s okay to go the boxed or prepared meal route when time is short. Boxed meals can still be
The holidays are an incredibly busy time of year. Between work and home, it can feel like there isn’t enough daylight to get everything done. We have projects to complete, emails to answer, dinners to plan, gifts to buy — and family is coming in from out of town. Is it possible to take care of everything and not be completely exhausted by the end of it? While we can’t answer that definitively, we can share a few “holiday hacks” to help you get more out of your time. Put work aside. Give yourself blocks of time to focus on one thing at a time. You may be tempted to multitask, but for your mental health, don’t do it. Focusing on one thing at a time produces better results (this applies equally to cooking as it does to client work) and you’ll feel better through the process. Delegate — at home! You delegate assignments at work, so why not do the same at home? Start with your
prepared with love, and you can get high-quality frozen dishes or freshly prepared meals from your favorite grocery store. The time and energy you save is worth the investment. In 2020, we have more options than ever to make life easier. So, enjoy the holidays a little more by doing the things you love and using these tips to make the most of your time and energy this season.
SIMPLE VEGAN CAESAR
TAKE A BREAK!
DRESSING Inspired by MinimalistBaker.com
Nothing pulls together a salad quite like a delicious Caesar dressing. This easy vegan recipe takes just five minutes to make and keeps for 5–7 days in the fridge.
• 1/4 cup hummus INGREDIENTS
• 2 tsp capers, minced
• 3 tsp caper brining juice
• 5 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp spicy mustard
• Salt and pepper, to taste
• 1 tbsp lemon juice
• Hot water, as needed
• 1/2 tsp lemon zest
DIRECTIONS
1. In a small bowl, add all ingredients and whisk to combine. 2. If needed, add a bit of hot water to thin the dressing until it will pour. 3. Serve with salad or refrigerate for later!
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509-453-PEAK (7325) www.PeakPerformanceSportsandSpine.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
2505 Racquet Lane Yakima, WA 98902
1. COVER TITLE 1. HIT THE SLOPES (BUT DON’T LET THE SLOPES HIT YOU!) 2. HOW TO BOOST YOUR IMMUNE SYSTEM LIKE A CELEBRITY SHOE SHOPPING? HERE'S WHAT YOU NEED TO KNOW 3. WANT TO MAKE YOUR HOLIDAYS A LITTLE EASIER? SIMPLE VEGAN CAESAR DRESSING 4. HOW ‘PREHABILITATION’ HELPS IN SURGERY RECOVERY INSIDE THIS ISSUE
PHYSICAL THERAPY BEFORE SURGERY? WHY YOU SHOULD MAKE ‘PREHABILITATION’ A PART OF YOUR RECOVERY
like swelling and muscular atrophy. This can also help shorten your hospital stay and decrease the time you spend doing post-surgery rehab. During prehab, our physical therapists can help you prepare to do daily activities post-surgery, such as maneuvering out of bed, using the toilet, walking down stairs, and using crutches. Since your PT will know your current range of motion, they can also help you create goals to get back to it during your recovery. The recovery process can be tedious and frustrating, so it’s helpful to have some goals in mind. Doing so will help you track your progress and stay motivated in your recovery. It should also be noted that, while not incredibly common, sometimes prehab can be so effective that it eliminates the need for surgery altogether. As physical therapists, it’s our goal to help our
Physical therapy has become a common part of most post-surgery rehabilitation routines. However, did you know that going through physical therapy prior to your surgery can benefit your recovery process as well? Strange as it might sound, strengthening your muscles and joints before surgery — after which they’ll most certainly be weaker — can ensure that you recover faster. This is called “prehabilitation,” or prehab, and it’s a great way to help you get back to doing what you love after an operation. In general, the healthier you are going into a surgery, the better poised you will be to have a speedy recovery. When you visit our office for prehab appointments, one of our physical therapists can walk you through a series of stretches and exercises focused on strengthening the body part prior to surgery. Prehab exercises benefit your overall health and help reduce post-surgery symptoms,
patients get back to doing what they love by any noninvasive means possible. Sometimes surgery is necessary, and that’s okay — but if you could recover without surgery, wouldn’t you try? In order to get the most out of your prehabilitation routine, most health experts recommend starting prehab appointments with a physical therapist at least six weeks before your scheduled surgery. However, starting a prehab routine even two weeks before your surgery can benefit you in recovery. While prehab is beneficial, it’s important to know that not every insurance program will cover it. So, check with your insurance provider before you start. Nevertheless, the benefits of prehabilitation make it an option worth seriously considering.
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