With summer weather just around the corner, many people will be finding themselves venturing out and taking advantage of the warm, fresh air. A common excursion that people enjoy doing in the summer is taking hikes. This is a great form of exercise that contains several benefits, such as endurance training, core exercise, and strengthening of the leg muscles. However, hiking can also have some downfalls if you are not careful. Some people may find themselves walking away from the trail with aches and pains they may not have anticipated beforehand. Because of this, it is important to be prepared beforehand so you can avoid any unnecessary injuries – and tell those aches and pains to take a hike!
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
TELL YOUR ACHES & PAINS TO TAKE A HIKE!
Becoming A Stronger, Healthier You!
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FREE PHYSICAL THERAPY SCREENING • PATIENT RESULTS EXERCISES TO RELIEVE PAIN • WIN A GIFT CARD
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
TELL YOUR ACHES & PAINS TO TAKE A HIKE!
Becoming A Stronger, Healthier You!
• Muscle cramping. Muscle cramps can be limiting and even debilitating during a hike. Nothing can leave a hiker feeling more defeated quite like feeling a leg cramp with every step they take up the mountain. Cramping is often caused by dehydration, and can be avoided by keeping a water bottle with you during the hike and making sure you drink a large amount (if not all) of it throughout your journey. However, cramping can also be caused by tight muscles that are not used to the physical activity you are putting them through, especially for new hikers. Stretching before you hike, specifically in your ankles, calves, and thighs, can help avoid any pesky cramps that may leave you hindered. • Scrapes and abrasions. Many hiking trails contain thorny bushes, branches, or twigs that you may have to maneuver through. Some are so subtle that you may not even notice it right away, but they can scrape up your arms and legs pretty badly if you are not careful. Wearing long pants and sleeves can make a huge difference in protecting your body against scrapes and abrasions, but they may not always provide full coverage or complete protection. If you do find yourself sustaining a cut while you’re on the trail, make sure to apply an antibiotic lotion and band-aid to the affected area as soon as you get home, after washing it thoroughly. Keep an eye on it for a few days, and if it doesn’t seem to get any better, contact your primary physician as soon as possible to make sure it is not infected. Call (316) 283-7187 today to speak with a physical therapist or to schedule your free consultation.
With summer weather just around the corner, many people will be finding themselves venturing out and taking advantage of the warm, fresh air. A common excursion that people enjoy doing in the summer is taking hikes. This is a great form of exercise that contains several benefits, such as endurance training, core exercise, and strengthening of the leg muscles. However, hiking can also have some downfalls if you are not careful. Some people may find themselves walking away from the trail with aches and pains they may not have anticipated beforehand. Because of this, it is important to be prepared beforehand so you can avoid any unnecessary injuries – and tell those aches and pains to take a hike! WHAT ARE SOME OF THE MOST COMMON HIKING INJURIES? Even for the most experienced hiker, pain and injury can still occur. Some of the most common hiking injuries include: • Twisted ankle. This is perhaps the most common injury that hikers experience. Hiking terrain is uneven and can sometimes contain hidden obstacles or slippery surfaces. We’ve all seen it before: you’re on the trail, taking in the scenery, when suddenly… you slip on an unsteady rock. This can leave someone hindered for the rest of the trail, not to mention how it will pose an unfortunate and possibly painful recovery period ahead. Twisted ankles can be avoided by wearing appropriate hiking boots with ankle protection, as well as carrying a hiking stick or some other form of stabilizing equipment with you along the trail. If you do twist your ankle, make sure to follow the R.I.C.E method afterwards – rest, ice, compression, and elevation. If pain persists, make sure you contact a physical therapist as soon as possible to relieve pain and prevent further damage.
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FOR A HEALTHY, ACTIVE LIFE DIET TIPS
3. USE PROTEIN AS THE ANCHOR FOR YOUR MEALS. If you are or know of an athlete, you understand that protein is an important factor in building and maintaining muscle mass; however, even non-athletes can benefit from adding protein to their diets, as it not only helps maintain muscle mass, but can also improve cognition and sleep. 4. TAKE ADVANTAGE OF SLEEP TO INCREASE RECOVERY. After a long day of hiking, working out, or other physical activity, the best way to recover from muscle soreness and even build muscle is eating protein right before bed! Help charge the recovery process overnight by consuming some pre-bed, slow digesting protein. These protein sources before bed will turn what is an otherwise catabolic 8 hours into productive recovery, repair and growth. 5. PREP YOUR MEALS. If you’re the kind of person that worries about being late to work or frequently has to rush around throughout the day, then you probably have the temptation to eat unhealthy fast foods or microwaveable meals; however, a healthy–and usually overall cheaper–alternative is prepping healthy meals the night before a work day. Planning and prepping your meals ahead of time insures that you make better choices. Sources: http://www.yourworkoutbook.com/nutrition-athletes/
1. MIND YOUR GREENS. Those who have previously been on a diet know that the primary focus is almost always on carbs and protein. One provides the fuel, and the other provides the restorative power to heal our muscles and keep us training at a high level. Protein and carbs are important, but so are the minerals and vitamins that facilitate their delivery and help to process them. Eat vegetables at every major meal, and try layering your vegetables. Have two or three different veggies at a time. 2. EAT BERRIES TO BOOST RECOVERY. Want an easy way to reduce soreness from lawn work or outdoor activities? Eating 1-2 cups of berries a day after physical activities will not only re-energize, but also reduce sore muscles!
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Meet Addis Nichs! Dr.Addison Nichols is our newest physical therapist here at Advanced Physical Therapy. Addison “Addi” is originally from Ulysses, Kansas and graduated high school there in 2011. He attended Butler Community College andWichita State and obtained his bachelors degree in exercise science in 2016. Addi recently received his Doctor of Physical Therapy degree fromWichita state University in the spring of 2019. He enjoys watching movies, playing 10 point pitch with his fiancé, family and friends, and paddle boarding at Cheney Lake during the summer. His favorite movies are of the StarWars series. “I chose physical therapy because I love to work with people but most importantly I get to help people through what can be the worst time in their life. As a PT, I get to give people the power and knowledge to take back their life which can be very rewarding." Addi is getting married to his fiancé this June, 29th.
Addison Nichols, DPT and his fiancé Christine. Meet r newest th apist Addis Nichs, DPT!
www.aptnewton.com Hesston (620)327-3482 701 S. Main • Hesston, KS
www.aptnewton.com Newton (316)283-7187 2311 S. Kansas Ave. • Newton, KS
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Exercise Essentials Try these exercises to relieve pain.
Relieves Back Pain
Exercisescopyrightof
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Patient Results
I’m so much more flexible and have so much more movement Before therapy, I was in a significant degree of pain and limited movement. With great therapy and support, I’m somuchmore flexible and have so much more movement and very little pain. I’ve had wonderful service and have so enjoyed the professional service and your friendship. APT does wonderful work!!” - B.U. I am so much better now! Before therapy, even before the knee replacement, I was having pain in my back and legs and had poor balance. After knee replacement, the need for therapy was great, and it’s been helpful. Since therapy, I feel like I have really improved. I feel stronger since this go around of therapy. My balance is better when getting up and down from sitting. A big ‘Thank you!’ to everyone who has helped with my therapy. I am so much better now!” -N.W. There’s no question–I’m doing so much better! Before therapy, I couldn’t run or even walk without a pronounced limp. I had pain in my hip and knee that caused great discomfort. After those weeks of therapy (and counseling), I now walk without a limp, and the pain in my hip and knee is rarely noticed. There’s no question–I’m doing so much better. Jerry and Morgan were incredible, and I appreciate them both so much.” -E.Y.
SUPPORT E D BR I DG E Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. Builds Leg Strength
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RUNNE R ’ S ST E P Stand in front of a box or step that is below the level of the knee. Step up onto the box and bring the opposite leg up towards your chest. Lower your leg down in a controlled manner. Repeat 6-10 times, alternating legs.
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“People have been asking me for years if we could help neuropathy. One year ago we started a new program, I am very confident to bring the wonderful new technique to you all because of the results we have had.” -Jerry Pomeroy Let us HELP YOU get RELIEF today! Relief from Neuropathy
“I came to APT after having neuropathy in my feet and legs. The burning in the bottom of my feet has decreased along with the swelling. My big toes even move alot better which helps my balance.” -E.V. “I had neuropathy in both feet, after therapy I had significant improvement in my ability to raise the toes and feet. I would say that the neuropathy is 50% better. I would recommend going to APT to get relief!” -J.M. Both Diabetic / Chemo related neuropathy are doing better, patients are reporting much less pain, improved sensation to feet and hands, decreased swelling, ability to walk with more balance and confidence.
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701 South Main, Hesston, KS 67062 • APTNewton.com 2311 South Kansas Avenue, Newton, KS 67114 Contact us today! (620)327-3482 • Hesston or (316)283-7187 • Newton
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