Kinetic PT - March 2020

MARCH 2020

847-515-8970 •


When I was in the fifth grade, something amazing happened: My high school in Harvard had an incredible basketball team. No disrespect to any former or current players on the school team today, but this was one of those once-in-100-year moments in scholastic sports. The whole town would go out to watch the games, even families like mine who didn’t have any high schoolers on the team. It was thanks to this exposure that I first became a basketball fan. But where the Harvard High Hornets may have laid the foundation for my appreciation of the sport, the Chicago Bulls made my love more than concrete. Coming of age at the peak of the Michael Jordan era, it was impossible not to be a basketball fan. He was larger than life, electrifying the fandom of a team that had long been overshadowed by baseball and football in Illinois. So naturally, I picked up the sport myself, playing from middle school all through high school, and while our team wasn’t the powerhouse we once were, I still had a great time. I loved the fast pace and intensity of the game — having the crowd so close lets you feel the swing of emotion from minute to minute. It’s a real adrenaline rush! And yet today, when it comes to March Madness, I’m at a loss for creating a bracket. The truth is, I haven’t watched much basketball in the last decade. Neither of my kids is involved in the sport, so my interests have turned elsewhere. Still, that doesn’t stop me from making predictions about the NCAA tournament here at the office. Heck, we even made it into a competition! Our yearly competition goes like this: Whoever has the most accurate bracket at the end of March Madness gets to pick where we have lunch. Low stakes, but just enough to lead to some friendly competition around the clinic. And while my college basketball knowledge is dated at best, my rivals aren’t

all that much better off. To tell you the truth, most of us just seem to pick randomly and hope for the best. Of course, seeing the games this time of year revives my passion for the sport, and it’s easy to get nostalgic for the old days. Sadly, the same reasons I loved basketball as a kid are also the reasons that keep me from picking it back up again now. It’s so fast and intense that I’d likely pull something. I wouldn’t be a very good physical therapist if I had to take time off to care for my own aching muscles, now would I? For my sake, I think I’ll stick to golf. Of course, if you’re feeling the itch to get back out on the court or pick up any sport after the long winter, come pay us a visit. We can help ensure you’re limber and ready to play safe. Plus, if you have any bracket- building tips you can give me before the deadline, I’d really appreciate it!

–Mike Ulmer | 1

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While the basis of the Mediterranean diet has been a staple in its titular region for centuries, it wasn’t until the 1960s that nutritionists popularized the concept in Western culture. Doctors noticed that Mediterranean countries like Greece and Italy have less heart disease-related deaths than the U.S. and northern Europe. When they looked to regional eating habits for answers, they found a common plant-based diet rich in healthy fats, seafood, and bread. However, in modern years, misconceptions plague the popular diet, so let’s clear some up. MYTH NO. 1: IT’S RIGID. FALSE. There are no defined portion sizes for the Mediterranean diet. Instead, it comes with a loose guideline: Eat a plant-based diet of mostly fruits and vegetables with a weekly intake of fish, poultry, beans, and eggs. Dairy products are allowed in conservative amounts, but nutritionists discourage red meat intake whenever possible. To the delight of many Mediterranean dieters, a moderate amount of red wine is encouraged! MYTH NO. 2: IT’S EXPENSIVE. FALSE. You don’t have to eat only what’s native to the Mediterranean, so don’t swear off avocados just yet. Eat locally by choosing in-season fruits and vegetables

that benefit your diet and your wallet. You’ll find that preparing meals centered on vegetables and whole grains is very affordable, especially when you get your grains from dry bulk bins. And while buying olives and cheese might be expensive, you can get away with buying small amounts. Try different brands of canned olives for affordable alternatives to bottled ones. Plus, some grocery stores place cheap cuts of their premium cheeses near the deli. MYTH NO. 3: NUTRITIONALLY, IT’S 30%–40% FAT TRUE. But be careful about which type of fat. The Mediterranean diet relies heavily on olive oil instead of butter or lard for cooking. Saturated fats, trans fats, or hydrogenated fats like palm oil don’t contribute positively to your heart health, but a diet based on natural fats can improve your overall cholesterol levels. Fatty fish are also crucial for the Mediterranean diet and include salmon, mackerel, herring, sardines, albacore, and lake trout. Thanks to omega-3 fatty acids, consumption of these fish improves your blood circulation and reduces inflammation in the body. If you’re concerned about your heart health, try out this plant-based diet with a focus on foods local to you for long-term health and delicious meals. Your body will thank you!

“Working with Mike has definitely helped with my balance and walking in general. With Mike’s knowledge and care, he put together a plan to meet my goals. I am so happy to say No more pain! Thank you to the entire staff for being so friendly.

“I have experienced back and leg pain for years. I finally decided to attend Mike’s back seminar. The information motivated me to finally do something about the pain. With Mike’s care and guidance, my leg pain is gone, and my back is on the way to a full recovery. Thanks for your great care!”

“Thanks again, Mike!”

–Jim Cremin

–Carol Lee Hooper

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What You Need to Know

People think rotator cuff injuries are the purview of pitchers and other athletes who find themselves doing plenty of over-hand motions through play. But the truth is, age plays a big factor in these sorts of incidents, especially when it comes to rotator cuff tears. In fact, it’s an extremely common issue for those aged 70 and up. So, what can be done to address this debilitating injury? understand what is happening during a rotator cuff tear. Normally, the rotator cuff works to support and stabilize your shoulder joint, making it essential in almost any daily function where you use your arms. Under amounts of extreme or repetitive stress, the four muscles that make up your rotator cuff can tear along the tendons that connect them to the arm bone. The result is pain above the shoulder, limited range of motion of the arm, and shoulder weakness. PREVENTING THE INJURY Naturally, the best way to combat a torn rotator cuff is to never have one in the first place. Avoid heavy lifting, UNDERSTANDING THE ROTATOR CUFF Before delving into ways to help, we need to

and do your best to keep yourself from placing too much stress on your shoulders throughout the day. This means avoiding repetitive overhead arm positions, including when you go to bed at night. Good posture can also make a huge difference in relieving tension on the rotator cuff. TREATING THE TEAR If you are experiencing a rotator cuff tear, you don’t necessarily need surgery. Physical therapy treatments and exercises can restore the strength and range of motion lost by most tears without the need for addictive painkillers or invasive surgery. Of course, therapists can also identify more extreme cases and will recommend surgery when that is your best option for regaining your full range of motion. Serving an active community, we here at Kinetic PT have a lot of experience addressing rotator cuff tears and can give you the tools and treatment you need to stay active this spring. If you’re having shoulder pain that won’t go away, please come see us.


Orange Glazed Salmon

Inspired by

INGREDIENTS • 2 salmon fillets (10 oz total) • 1 tsp salt • 2 tbsp ghee • 1 tbsp garlic, minced • 1 tbsp fresh rosemary, chopped

• Zest from 1 orange • 1/3 cup fresh-squeezed orange juice • 1 tsp tapioca starch

DIRECTIONS 1. Heat oven to 425 F, and line a sheet pan with parchment paper. 2. Salt each fillet with 1/2 tsp salt. Bake for 6–8 minutes. 3. In a saucepan, combine ghee and garlic and cook over medium heat for 3 minutes. 4. Add rosemary, zest, and juice. Cook for another 3 minutes. 5. Stir in tapioca starch until lumps disappear and mixture thickens. 6. Plate salmon and top with orange sauce. | 3



11920 Oak Creek Parkway Huntley, IL 60142

INSIDE My Love of Basketball PAGE 1

Have You Heard These Myths About the Mediterranean Diet? PAGE 2

My PT Story PAGE 2

Spotting a Torn Rotator Cuff PAGE 3

Orange Glazed Salmon PAGE 3

Stay Stateside With These Little-Known St. Patrick’s Day Celebrations PAGE 4

There’s no place quite like Ireland on St. Patrick’s Day. What was once a purely religious holiday to honor the legend of St. Patrick chasing all the snakes out of the country has turned into a global celebration. But if a trip to Ireland isn’t in the budget, check out these three little-known stateside destinations that are just as festive. friends meeting for a pint at a bar on one of the shortest streets in the world, Bridge Street in Hot Springs, Arkansas, the First Ever 17th Annual World’s Shortest St. Patrick’s Day Parade will travel 98 feet once again this year. Don’t assume the turnout isn’t robust just because the distance is staggeringly low. The parade lasts for hours, drawing thousands of people to watch celebrities, musicians, bands, floats, and Miss Arkansas glide by. The event also features a Blarney stone kissing contest and a parade king and queen. A LITTLE LUCK IN AMERICA’S HEARTLAND O’Neill, Nebraska, is home to the world’s largest shamrock and more unique St. Patrick’s Day traditions. This Irish community doubles down on its heritage every March with a traditional parade, SHORT AND SWEET IN ARKANSAS Thanks to the clever thinking of some Irish

music, and Irish dancing. But the town also hosts a popular dodgeball

tournament and donkey

basketball. What could be better than pummeling your opponents in dodgeball and outpacing the

competition while riding a donkey in the school gymnasium? Perhaps enjoying a pint or two with your teammates afterward. And O’Neill is just the spot to do it. OHIO’S LITTLE PIECE OF IRELAND You may not be able to fly to Ireland, but you can visit a little piece of it right in the U.S. Head to Dublin, Ohio, this St. Patrick’s Day for a traditional celebration sure to put a wee bit o’ pep in your step. Partake in a traditional Irish breakfast or enjoy a parade complete with bagpipers and Irish dancers. Boasting one of the largest celebrations in the U.S., Dublin is an affordable alternative for those looking to celebrate the Irish way.

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