Kinetic PT - January 2020


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The year may have just begun, but we’re in the dead middle of hockey season. Now, just about every weekend I’m either driving my son Nathan to practice, a game, or a tournament somewhere. He’s really grown into a great player and has definitely turned me into a hockey fan. When I was growing up, everyone I knew was only interested in the holy trinity of sports: baseball, basketball, and football. To me, hockey was confusing and dull to watch — even if you showed me an exciting game, I couldn’t tell you what was going on. My wife spearheaded the change on that. Emilie comes from Duluth, Minnesota, the land where hockey is king. So naturally, when Nathan was old enough to get out onto the ice, she suggested we get him into the sport. It was an experience of fits and starts at first. His first time on skates, Nathan must have had six or seven falls. “Ice is slippery,” he concluded. That initial trip onto the ice, however, did offer us a glimpse into the future: Our boy is nothing but dedicated after he sets his mind to something. He kept getting up to try again, and by the time he was 8, he’d scored his first goal! PARENTING ON ICE

Since then, Nathan has only continued to grow as a player. He’s played every position, from goalie to forward, and has made plenty more goals since that time in Wisconsin. But Nathan’s growth hasn’t been confined to the rink. He’s becoming very mature for his age as well. This really became apparent when Nathan picked up his newest position: defense. A lot of young athletes treat the defender position as if it’s some sort of punishment. But when Nathan’s coach came to him and told him the team needed him on defense, he just said, “Oh, okay,” grabbed his stick, and played his hardest. So, no matter how hectic things get, I’m more than happy to take Nathan to the rink every weekend. Sports are a great way to teach life lessons to your kids, and I’ve really enjoyed talking to him about things like dealing with adversity and being a good teammate. And I think he takes those talks to heart. From day one, he’s been picking himself up and putting his team first. Seeing that kind of dedication and good sportsmanship makes me prouder than any goal.


Granted, I’m not sure he was aiming. We’d taken Nathan to an all-beginners tournament in Wisconsin where he made his fateful shot. He bounced the puck off the boards and got it past the goalie. All the other parents knew it was his first goal, so our whole side of the rink exploded with cheers and high-fives. To tell you the truth, I think Emilie and I were even more excited than he was!

–Mike Ulmer | 1

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Nasal congestion can have many different causes, including allergies, colds, or the flu, but the symptoms are often very similar: sinus pressure, headaches, and a stuffed-up nose. This is the result of membranes in your nasal passage becoming irritated and your body responding by producing mucus to try and flush out the irritants. Unfortunately, that response also causes nasal congestion. This is intensified by winter weather when dry air and heaters can further dry out your already irritated nasal passage. So, what is the best way to ease nasal congestion and sinus pressure? Try these at-home remedies that focus on moistening your nasal passage. FLUSH YOUR NASAL PASSAGE Use a saline nasal spray or a nasal irrigator, like a neti pot, to flush and moisturize your nasal passage. These devices flush out allergens and keep your nasal passage moist, easing congestion and preventing further buildup. When using a neti pot or other nasal irrigator, always use sterile, distilled water or water that has been boiled and cooled.

MAINTAIN MOISTURE Humidifiers add moisture into the air, creating a more humid environment, and can be especially helpful if you have a forced-air heating system. Try using a humidifier or vaporizer when you sleep. You may also find a warm compress helps ease congestion: Soak a washcloth in warm water mixed with a couple of drops of eucalyptus essential oil (consult the oil distributor for the exact ratio), then place the washcloth over your nose and cheeks for several minutes. Drinking plenty of water and sleeping upright at night can also help ease further congestion. While over-the-counter decongestants can temporarily help ease congestion, they are not intended for long- term use and may further dry out the nasal passage. Adding and maintaining moisture is the best way to prevent or ease sinus congestion. If the problem persists, talk to your doctor.

“I was not able to walk properly, and I had a hip replacement. I have come a long way. I could not have done it without your expert therapy. Thank you for all you did for me.”

“I’m very thankful that Emilie has taught me how to exercise for my neck pain. This is my second time here at Kinetic, and everyone is very professional. Emilie is amazing, and she makes the exercise feel great. I highly recommend Kinetic Physical Therapy Specialists when in need of therapy.”

–Carol Catardi

–Karen Reich

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Don’t Lose Your Mobility This Winter

Every spring, we treat many patients with balance issues that developed during the winter. In the best cases, people realize they are having trouble staying upright and seek help before an accident. As happy as we are to help these patients, we’d all breathe a little easier if you didn’t need to see us in the first place. Keeping up with a few of these at-home exercises throughout the cold season can keep you moving safely and confidently when the ice melts. WEIGHT SHIFTS While standing, place your feet far enough apart so they’re aligned with your hips. You can do this near a wall, chair, or counter if you need something to help you balance. Begin by letting your weight rest on both legs equally. Then when you’re ready,

shift your weight to your right leg, letting your left foot come slightly off the floor. Hold that position for 30 seconds, then return to your starting position. Now shift your weight to your left leg and repeat the process. SINGLE-LEG STANDS Begin by standing with your feet hip-width apart, and then slowly lift one foot an inch or two off the floor. Make sure to keep the rest of your body straight — your shoulders should still be aligned with your planted foot. Maintain this stance for 15 seconds, then shift to your other foot and repeat the process. You can do this while holding on to something for balance, but, as you grow more confident, try it free-standing.

Sudoku BACK LEG RAISES For this, you’ll need a sturdy chair with a backrest. Stand behind the chair and, holding onto the backrest for balance, lift one leg straight backward — try to avoid bending the knee. After 1 second, bring your leg back down and repeat the process. Do this about 15 times with each leg. With just these few exercises, you’ll be ready to enjoy all the spring has to offer!

How to Make Your Own Sauerkraut

Inspired by

INGREDIENTS • 2 lbs cabbage

• 4 tsp fine sea salt

EQUIPMENT • Jar • Lid with airlock • Something to weigh down cabbage, ideally made of a nonreactive material like glass DIRECTIONS 1. Remove outer leaves from cabbage. Slice very thinly. 2. In a large bowl, combine cabbage and salt. Let stand for 20 minutes. 3. Squeeze cabbage to release juices. Let the cabbage continue to soak and release juices for another 20 minutes. 4. Transfer to a jar and press down cabbage until completely submerged in its juices. Weigh down cabbage. 5. Seal jar with airlock. Let cabbage sit at room temperature and away from sunlight for one month. Once fermented, transfer to the fridge. Sauerkraut will keep for six months to one year. | 3



11920 Oak Creek Parkway Huntley, IL 60142

INSIDE Being a Hockey Dad PAGE 1

Natural Ways to Ease Sinus Congestion PAGE 2

My PT Story PAGE 2

3 Exercises to Improve Balance PAGE 3

How to Make Your Own Sauerkraut PAGE 3

Real Winter Wonderlands PAGE 4

Snow is magical and gorgeous — unless you have to commute in it. If you want to enjoy all the wonder that winter has to offer without the hassle, why not turn it into a vacation? Here are a few breathtaking, snow-covered destinations that any winter lover can enjoy. BULGUKSA TEMPLE, SOUTH KOREA Above the city of Gyeongju, this ancient Buddhist temple has stood on the slopes of Tohamsan Mountain since the eighth century. Bulguksa, or “Temple of the Buddha Land,” is South Korea’s No. 1 UNESCO World Heritage Site, making it a popular attraction for domestic and international tourism. The crowds and school tours die down during the winter, however, which also happens to be when Bulguksa is at its most pristine. The iced-over lotus ponds and snow-dusted pagodas add to the sense of tranquility this site naturally exudes. THE DOLOMITES, SOUTH TYROL, ITALY If you want the feel of a ski trip to the Alps without the packed slopes and ritzy resorts, the Dolomites are just for you. Located in northeastern Italy, this stunning mountain range is home to some of the best skiing in Europe, as well as many historical sites. The secluded villages that dot the

mountain valleys are an attraction in their own right, especially for the rustic cuisine you’ll find there. Don’t expect pasta though. This region is a melting pot of flavors from Austria, northern Italy, and the local Ladin people. Ricotta and sauerkraut pancakes, anyone? THE ANTARCTIC This is the one entry on this list that is best enjoyed during the summer months, which is December–February in the Southern Hemisphere, because that’s when the freezing temperatures of the southernmost continent are at their most hospitable. The Antarctic has become an increasingly popular tourist destination, with cruises taking adventure seekers through the vast, untouched beauty of this far- flung destination. Some tourists even enjoy kayaking or cross-country skiing through this icy paradise.

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