Thomas Physical Therapy April 2018


APRIL 2018

Randy’s Ramblings

THE POWER OF FOCUS Ever find yourself struggling to overcome negativity and self-imposed roadblocks? Try this useful (and fun) exercise:

Walk into a room and look around you. Take note of everything in the room that’s red.



Now close your eyes and try to recall everything in the room that was blue.

How did you do?

Think about your daily life. When you focus on the negative, do you sometimes overlook the positive aspects of the world around you? Practice seeing the good in your life. You’ll feel better, and you’ll accomplish more.

When hitting the gym or sweating through another exercise class loses its appeal, you might feel like there’s nothing left to do. You want to stay fit, but you don’t have the enthusiasm you once had, and the thought of dragging yourself to the gym is no longer motivating. Don’t throw in the towel yet, though. It might be time to try something different. Why not join an adult sports team? There are some surprising benefits to adult sports teams. Of course, sports will keep you physically healthy, but they can also keep you fit mentally. Unlike rote exercise, sports keep your mind active as you think through strategies before and during the game. Doesn’t that sound more stimulating than grinding out another mile on the treadmill or another set of reps on the bench? Sports leagues are also a great way to meet people. Creating a social circle is immensely beneficial to your mental and emotional health. You’ll have a new group of friends, and the team aspect of the sport creates long-lasting connections. Being part of a team also holds you accountable. You can’t miss the big game when the team is counting on you. On top of revamping your social life, team sports can add some much-needed variety to your daily or weekly routine. Competing against and working with other adults with whom you share at least one interest will make you forget you’re even working out in the first place.

The secret to life is to feel good more often.

The prospect of actually looking for a local team to participate in can be daunting. Don’t worry, though — the process is actually pretty simple.

- Randy Thomas

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Cover story, continued ...

SOCCER is one of the most popular adult sports. Soccer does require a lot of physical activity — games are usually 90 minutes long, during which you will have to run up and down a large field. But you won’t need to buy a ton of equipment. BASKETBALL is another perennial favorite for adults. It can be played casually at a park with a group of friends or competitively in a league. Both can get pretty intense when the game heats up! KICKBALL is a sport that requires less physical involvement than soccer or basketball, but it’s definitely fun. If you think an adult kickball league will be hard to find in your area, think again. They’re growing in popularity every year. When the gym seems like a bore, a sports team can be just what you need to pick your motivation back up. Get out there and enjoy the thrill of playing on a team.

Start by talking to your co-workers. Learn about any sports they’re involved in, either through sponsorship or as part of a team, and ask for more info on any leagues that sound promising. Another method is to do a quick internet search of teams in your area. You’ll be shocked by how many options there are. Don’t let inexperience scare you off. Many adult sports teams encourage people of all skill sets to join, and most offer a variety of experience levels to meet the needs of newbies and veterans alike. If your main goal is a fun workout, there’s a casual league out there for you. If you’re seeking the thrill of competition, opt for something a little more serious. As you participate in the sport of your choice, you’ll have opportunities to advance to the higher levels so you can stay in shape and continue to challenge yourself. If you’re stuck wondering which sport you’ll enjoy most, here are a few popular choices to consider.

HIIT IT An Action-Packed Workout in Half the Time

will actually prevent you from making progress. Trainer and exercise physiologist Franci Cohen recommends trying HIIT three days a week with moderate cardio days between to allow your body time to recover and get back up to speed for your next workout. In addition, consult your doctor before beginning a new workout program to make sure it’s safe for you. You can try this workout at home. Since there’s little to no equipment involved, HIIT can be a great workout to try at home. There are many HIIT programs you can follow on YouTube fitness channels or sites like Self. com. Invite a friend to join. If you prefer a group atmosphere, many gyms have classes that incorporate HIIT principles for a fast-paced fat-burning workout. HIIT may have health benefits beyond burning fat. A study by the International Journal of Epidemiology found that women who did intense activity for just 1–2 minutes a day reduced their risk for osteoporosis.

HIIT promises an effective workout in under an hour, and it ranked third in the American College of Sports and Medicine’s worldwide survey of top fitness trends from 2017. What’s HIIT all about? One of the biggest fitness crazes to take gyms and backyards by storm in the last few years, high-intensity interval training, better known as HIIT, packs a lot of punch into a short amount of time. Unlike weightlifting and grueling gym sessions, HIIT is designed to burn fat in a minimum amount of time. Each interval in a HIIT workout is designed to push you to the max for a brief period of time —“short bursts of very hard work,” explains SELF magazine. Intervals may be as short as 20 to 90 seconds, enough time to make you breathe really hard (and burn a lot of fat) if you’re going all-out. Another key component of HIIT is resting between intervals so you can be ready to kick it up again in 20 seconds.


You can have too much of a good thing. While there are many benefits to this workout, it shouldn’t be your only exercise, and doing it too often

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It’s Not Your Only Option

Essentially, this means that expensive, painful, and potentially dangerous surgery, which forces patients off their feet for weeks, may be easily avoided. Issues as widespread as knee osteoarthritis or tears of the meniscus can be corrected in other ways.

Clinic/ Workshop Upcoming Workshops Over the last few years, a number of studies have come out questioning the efficacy of surgery for this condition. While it’s true that arthroscopic surgery generally does result in positive outcomes for patients, they’re virtually identical to the outcomes of noninvasive exercises and treatments in the long run. MARK YOUR CALENDAR We have a summer full of workshops and clinics that are open to you! *Note: All clinics/workshops are from 5:30 PM - 7:00 PM Knee osteoarthritis is one of the most prevalent causes of disability in the world, affecting an estimated 250 million people across the globe and over 10 percent of Americans at some point in their lives. If you expand this number to include tears of the meniscus, it increases to 1 in 4 people over 50 years of age. Pain from knee osteoarthritis or meniscal tears can differ in important ways, but both problems can result in a debilitating condition that will diminish the sufferer’s quality of life. It’s no surprise, then, that so many patients turn to their doctors for advice on treating osteoarthritis or a tear in their meniscus. It often seems that surgery is the only option for a substantial recovery. But an array of new research indicates that surgery is rarely the best course of action for these particular conditions. Just last year, the respected British Medical Journal released new recommendations strongly steering physicians away from advising their patients to undergo arthroscopic surgery for either knee osteoarthritis or meniscal tears. Instead, they suggest noninvasive treatment methods like watchful waiting, weight loss if overweight, and physical therapy.

Still, a substantial number of doctors rush to surgery as the only option for their patients, perhaps because they’re unaware or disagree with these 2017 recommendations. Of course, it’s important to trust your physician and listen carefully to the advice they give, but you should consider every possible alternative. Taking a few months to see if conservative treatment will solve your knee problem can save you thousands of dollars and a lot of pain and struggle.


With Lemon Breadcrumbs

Spring is the height of asparagus season. This dish, which features the crunch of breadcrumbs and a refreshing splash of lemon, is the perfect way to highlight the natural flavors of the vegetable without overwhelming them.


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1 cup panko breadcrumbs

2 pounds asparagus

Clinic/ Workshop

1 tablespoon flat-leaf parsley, chopped

1/3 cup plus 2 tablespoons extra-virgin olive oil



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2 teaspoons lemon zest

Kosher salt

Juice of one lemon (not packaged lemon juice)

Freshly ground pepper

April 19

Hip Pain

Cheryl Wynn, DPT

2 garlic cloves, minced


April 26

Plantar Fasciitis and Foot Pain

Sarah Thomas, PT

1. Heat oven to 425 F. Toss

Recipe courtesy of serving platter, drizzle with lemon juice, and top with breadcrumb mixture. heat. Add garlic and cook for 1 minute. Add breadcrumbs and cook for 5 minutes, stirring frequently. Remove from heat and fold in parsley and lemon zest.

asparagus with 2 tablespoons olive oil and season with salt and pepper. Place on baking

May 17


Sarah Thomas, PT

sheet and bake for 20–26 minutes, turning asparagus halfway through. 2. When asparagus is nearly

May 22

Low Back Pain

Randy Thomas, PT

June 19

Knee Pain

Randy Thomas, PT

3. Transfer asparagus to

done, heat remaining olive oil in a small skillet over medium

June 21

10 Most Important Exercises You Can Ever Do

Cheryl Wynn, DPT

386-257-2672 • 3

Thomas Physical Therapy


100 Professional Blvd. Daytona Beach, FL 32114 386-257-2672

Hours of Operation: M, W, F: 7 a.m. to 4 p.m. Tu, Th: 8 a.m. to 5 p.m.

INSIDE THIS ISSUE Randy’s Ramblings PAGE 1 These Sports Aren’t Just for Kids PAGE 1 What HIIT’s All About PAGE 2 New Evidence Comes Out Against Knee Surgery PAGE 3 Take a Break PAGE 3 Roasted Asparagus With Lemon Breadcrumbs PAGE 3 3 Awesome Ways to Create Lasting Memories PAGE 4


challenge of an arduous daylong trek, there’s sure to be a shorter scenic trail. If nothing else, you can always turn around and backtrack the way you came. FISHING Fishing is a great way to get out and do something relaxing yet challenging. It doesn’t require a lot of skill or investment. All it takes is the willingness to learn and the desire to connect with nature. This is why fishing is the perfect activity for youngsters of all ages. So, what are you waiting for? Grab your rod and reel and head to the nearest lake or river. While these are all great stand-alone options, together they form an amazing three-headed monster for your next family outing. By combining camping with a hike to a river or lake where you can go fishing, you are sure to create lasting memories with your family that will draw you closer together. Ditch the lines at the airport and the stress of travel. Unleash the possibilities of adventure in the great outdoors.

camping only requires a tent, a fire, picnic food, and water. Rather than scarfing down fast food between flights and dealing with airport security, departure delays, and long flights, take a deep breath and roast marshmallows over the fire with the people you love. HIKING A hike with family is an easy way to escape the hustle and bustle of city life. All a hike requires is a trail and a sense of adventure. The best part of hiking is that you can tailor the distance to fit your family’s needs. If you have children or grandkids who aren’t up for the

Family adventures are a great way to grow closer and develop meaningful connections. But with lodging prices rising and the logistical nightmare that traveling with the entire family can be, many Americans are looking at a new option: ditching the beaches and resorts and heading to the great outdoors. Actually, we know this option isn’t new at all. Spending time outdoors with family may very well be one of the most time-honored traditions ever. CAMPING Lodgings and flights are expensive, so going on a family vacation can cost thousands of dollars — and that’s just for the basics! But

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