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817-498-8585 premierrehab.org
4120 Heritage Trace Pkwy #220 | Keller, TX 76244 2720 Western Center Blvd. #312 | Fort Worth, TX 76131 5060 Davis Blvd. | North Richland Hills, TX 76180
816 Keller Pkwy #200 | Keller, TX 76248 1600 FM 544 #200 | The Colony, TX 75056
PREMIER FOR YOU
AUGUST 2018
I always knew I wanted to be in the medical field, but I wasn’t sure which profession I wanted to pursue. In high school, my class became involved with a DFW hospital where we followed every discipline they offered. I was extremely inspired by the physical therapists we met and what they did. They had the ability to get patients up and going right after surgery — it was pretty amazing. Working as a Physical Therapist MY INSPIRATION
do anything to accomplishing the simple things in life, like brushing their teeth or putting their hair up into a ponytail. There are always ups and downs, but for the most part there are more ups than downs. It’s captivating to watch as the patients push through life. You see how life can evolve for each person as they struggle through their hardships. It reminds me a lot of my two girls, Adrianna and Annabel. They’re 5-year-old twins headed into kindergarten this year. Last year, they went to pre-K and now they’re taking their first steps into full-day schooling. It’ll be an interesting transition for them. Both of them are excited — they keep asking me if school is starting up tomorrow — but I don’t think they realize how different it will be just yet. They’ve always been eager to learn, so I think this next step in their lives will be good for them. For me, it’s exciting but nerve- wracking. As I watch them grow and become a little more independent, I realize that I just have to sit back and let them go through the rest of their lives. From now on, they’ll have to get up early to go to school. Later, they’ll have to do the same for work. Watching this process toward greater independence has me both excited and nervous for their futures. Seeing my kids take such a large step in their lives is similar to observing the improvements of the patients I’ve helped. They’re working toward the next thing in life, one step at a time, and I couldn’t be happier to help them reach their goals. –Candy Mercado
After high school, I attended Texas Woman’s University, which I went back to for my doctorate. I remember one of the most interesting classes I took was an anatomy class. After the semester was over, the professor asked me to be an assistant for the upcoming anatomy courses. It was an eye-opening experience that I’d never had before — working with cadavers. Who gets a chance to do that? While I was attending physical therapy school, I worked full time at a traumatic brain injury facility in Irving for about seven years. The experience, insight, and knowledge I gained there was irreplaceable. Everything goes back to getting the patient back on their feet. I learned to help people who didn’t know what they were doing, couldn’t talk, or didn’t remember much about their personal lives. It was fascinating to see the transformation — the patients would go through months of therapy, and at the end of it all, they went back to an almost normal life. I started working at Premier Rehab as an intern with Kelly as my C.I. It just so happened that on the second day of my internship, I learned Kelly was opening her second location. Once I
finished interning there, I was done with school and getting ready to take the board, and I knew Kelly needed someone to help her at the second location. I had enjoyed interning with her and Premier Rehab so much that I suggested I could work for her at the second location. I got the position in August of 2006, and I’ve been here ever since.
I’m the clinic director for the Heritage Trace location. I work close to 40 hours with patients on top of my other duties, and those hours are ones that I treasure. Every day is different. There are patients who come in with pain, and there are patients who come in right after surgery and can’t do much for themselves. I watch these people go from not being able to
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817-498-8585
What’s at the Core of Your Back or Knee Pain? THE MUSCLE THAT’S KEY TO YOUR MOBILITY
If you’re not on close terms with your psoas, it’s time to get familiar. This muscle, pronounced “so-as,” is a key player in your core and comprises the group of muscles called hip flexors. As the only muscle group that connects your spine to your legs, the psoas has a big effect on mobility and posture. Psoas imbalances can contribute to back and hip pain because the muscles in these areas get overused to compensate. Imbalances are usually caused by short and tight or weak and overstretched psoas muscles. Activities that compress your hips, such as sitting, excessive running or walking, and excessive sit ups, can shorten your psoas and even lead to weakness. If your psoas muscles are short and tight, you may benefit from stretching and lengthening exercises. If the muscles are weak and overstretched, they may require strengthening movements. Here are a few ways to begin addressing imbalances. TRY THE CONSTRUCTIVE REST POSITION. This neutral position can help release tension in your psoas. Lay on your back with your knees bent and heels on the floor, and set your feet hip-width apart at a comfortable distance from your buttocks. Don’t force your back to the floor, but
simply rest your hands on your belly and let gravity do the work. Try this rest position for 10 minutes a day.
SUPPORT YOUR SEAT. Sitting for long periods of time can compress and shorten the psoas. To decrease this effect, take regular breaks to get up and move, and practice good posture. If you’re going on a road trip, consider sitting with a rolled-up towel under your sitting bones, which can release pressure on the psoas. GET A MASSAGE. Here’s permission to treat yourself. Because of where the psoas is located, it can be difficult to stimulate, and a certified massage therapist will know how to access it. Regular massages can help with circulation and may improve function. CONSULT A PHYSICAL THERAPIST. If you’re experiencing pain in the lower back, hips, or knees, an imbalanced psoas may be to blame. A licensed physical therapist can recommend appropriate stretching or strengthening exercises depending on what’s right for your body.
A NEWSCHOOL YEAR STARTS A Few Tips to Keep Your Kids Happy and Healthy
Keeping your kids healthy during the summer is just as important during the school year. Diet can be a significant factor to keeping them healthy, but there are other ways to keep your kids in tip-top mental and physical health. PLAYING SPORTS Getting involved in sports is an excellent way for your kids to enjoy the school year. Not only do they help foster team-building skills, but they also keep your kids in shape. Finding a sport that your child enjoys allows them to get involved with something they’re passionate about and gives them an outlet to use their energy. Make sure that your kids stretch and warm up before a practice or a game to prevent injuries. SETTING A SLEEP SCHEDULE Although many kids are reluctant to go to bed, encouraging them to follow a regular sleep routine will help them stay healthy throughout the school year. When kids don’t get enough sleep, they have a difficult time focusing in class and may even nod off, which could get them into trouble. Setting up a consistent bedtime will help them pay attention and learn more in class. It can also help them settle down and fall asleep at the desired time.
BACKPACKS Wearing a backpack is one of the most common ways students transfer their school supplies. However, wearing them also creates
a health hazard when not worn correctly or if they’re too heavy. A great way to counter this is to make sure that the weight is distributed evenly throughout the pack. Packing light will also keep unnecessary weight off your child’s back and prevent them from bending or arching their backs to compensate for the weight. Kids are primarily responsible for how heavy their backpacks are, as they control what they put into them. Teaching them how to disperse the weight and not to carry too much at a time can keep them from hurting themselves. Kids have the energy and flexibility of youth, and they seem to bounce back immediately after an injury. Taking the precautions to keep kids from having to bounce back will keep everyone happy and healthy this school year.
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HOWTO ACHIEVE A MORE RESTFUL NIGHT’S SLEEP
A good night’s sleep is one of the most important things you can do for your mind and body. One study published in the Journal of Psychosomatic Research found that the quality of your sleep is much more important than the quantity — that is, if you want to feel rested. And we all want to feel rested. So, what can you do to improve the quality of your sleep and get the rest you need? LISTEN TO YOUR BODY. This, above all else, is crucial to a good night’s sleep. Your body knows when it’s time for bed. Generally, you want to go to bed when you feel tired, whether that’s at 8 p.m. or 1 a.m. Whenever your body tells you it needs rest, you should make a habit of going to bed then. The more consistent you are, the better your sleep will be. WAKE UP NATURALLY. Jolting yourself awake with an alarm or radio isn’t doing your brain and body any favors (it can be stressful on the body and even elevate blood pressure, which is not good first thing in
the morning). If you do need an alarm, consider a wake-up light. Wake- up lights mimic the sunrise, slowly brightening the room, waking your body in a natural, gentle way. KICK THE SCREEN HABIT. You’ve heard it before, and you’ll hear it again: Looking at an electronic screen — a TV, computer, tablet, or smartphone — before bed is detrimental to sleep quality. Light from these devices is disruptive to your brain’s suprachiasmatic nucleus (SCN), which helps regulate your circadian rhythm, and screen time before bed can throw off normal SCN function. Put your excuses for staying up too late to bed. Say no to “one more episode.” And all those emails? They can wait until tomorrow. Not getting enough quality sleep is harmful to your mental and physical health. When you get into the habit of following these three tips, you’ll find yourself feeling rested and refreshed in no time.
SUMMER GRILLED HALIBUT
HAVE A LAUGH
INGREDIENTS • 4 boneless, skinless halibut fillets, about 5 ounces each • 1/4 cup olive oil, plus extra for drizzling • 1 lemon If you’re tired of grilling hamburgers at this point in the summer, try using your grill for something a little different. This easy halibut recipe is a great change of pace.
• 2 pounds mixed tomatoes, sliced • 1/2 cup hearts of palm, drained • Basil leaves, for garnish • Kosher salt and black pepper, to taste
DIRECTIONS 1. Lightly oil grill grates and heat grill to medium. 2. Grate 1 teaspoon lemon zest onto halibut fillets. Drizzle with olive oil and season with salt and pepper. 3. Grill halibut, turning just once, for about 5 minutes on each side. 4. In a mixing bowl, combine tomatoes, hearts of palm, juice from lemon, and oil. Season with salt and pepper. 5. Garnish salad with basil. Spoon salad over grilled halibut. Serve.
Inspired by Bon Appetit magazine.
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817-498-8585
1600 FM 544 #200 | The Colony, TX 75056 817-498-8585 premierrehab.org
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
Movement Correction GET BACK TO YOUR NORMAL
INSIDE THIS ISSUE
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Watching Life Evolve and Grow
Why You Should Get to Know Your Psoas
Back-to-School Health Tips
Sleep Better and Feel Great
Summer Grilled Halibut
Local Events in the Dallas Area
LOCAL EVENTS IN THE DALLAS AREA Enjoy the Last Summer Days to the Fullest!
If you’re unsure of what to do this month, don’t fret! There are several great events happening around the city of Dallas just for you!
an event to give out free school supplies for children who need them. There will be food and games available for attendees. Come and give your support at 410 NW 11th street in Grand Prairie. FIRST LADIES: STYLE OF INFLUENCE On every day of the month starting at 9 a.m. (12 p.m. on Sundays), the Bush Center will present an exhibit that tells the role of the first lady. This includes how the role has developed over time and how the first ladies have used their position to create good throughout the country. Among those discussed are Dolly Madison, Laura Bush, Barbara Bush, Michelle Obama, and Eleanor Roosevelt. Those who come to learn about what the first ladies of our country have done will have opportunities to see historic documents, photographs, and artifacts from when the women were first ladies. Bring your family down to learn about what these historic women have done for our country. Tickets run from $10–16, and there’s free entry for SMU students, faculty and staff, active military members, and children under 4.
FARMERS MARKET Dallas is open to a daily market that is free for anyone to experience. The market runs Saturdays through Thursdays starting at 10 a.m. and ending at 8 p.m., and on Fridays it’s open from 10 a.m. to 9 p.m. The market takes place in a 26,000-square-foot food hall, where many vendors and anchor restaurants will be serving the public. Some of the businesses you can visit there are 8 Cloves, BellaTrino’s Neapolitan Pizzeria, Caribbean Cabana, and Coolhaus Awesome Ice Cream. The market takes place at 920 S. Harwood in Dallas. BACK 2 SCHOOL BASH School is nearly upon us. Although the kids may be looking at the coming school year with trepidation, it doesn’t mean they don’t have to be prepared for it. On Saturday, August 18, the Homes for Children Corporation is hosting
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