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FEBRUARY 2023
IT’S ABOUT CHASING THE SMALL WINS Making Your Recovery Goals Seem Easy
When a new year rolls around, people typically set goals and resolutions to improve their lives in the coming year. However, by February, many people have fallen off the wagon and become discouraged about ever accomplishing these initiatives they set for themselves.
If you don’t know what wellness goal to set, I highly recommend “The Peter Attia Drive” podcast. Dr. Peter Attia talks with other professionals about what works for our health, wellness, performance, and pursuit of excellence.
medication instead of tackling the root issue of fear. And while anxiety disorders are absolutely real and crippling for people, I’m only referring to anxiety as it relates to physical therapy. Most of the time, when people
I see this a lot in physical therapy, with patients setting audacious goals that just aren’t possible — or safe — to achieve. For example, if you’ve had ACL surgery, you shouldn’t set a goal to be
I use the “Atomic Habits” strategy to accomplish my goal of taking a cold shower every morning. “The Huberman Lab” is another one of my favorite podcasts, and
become so anxious about their injuries that they have to be medicated, it’s due to a lack of information. The patient doesn’t have all the information to feel confident and safe in their recovery journey, resulting in debilitating fears like “Will I ever have full mobility back?” or “I’ll never be the same.” And the thing about rehab is that anxiety is normal, but using medication to stop those fears is like giving someone pool floaties instead of teaching them how to swim. The key to overcoming these fears to achieve your goals is finding the right provider to help you find small solutions to increase your wins by even just 5%–10%. At Myokinetix, we aim to do just that. We help you accomplish incremental and achievable goals that get you back on track. If you’re looking to chase small wins to crush your recovery goals, call us at 973-585-4990 , so we can help you get started.
able to run a 5K in just a month. That’s why at Myokinetix, I always tell my patients to chase the small wins that can lead to accomplishing bigger goals. As they say, you have to walk before you can run. I learned to create these small wins from the book “Atomic Habits” by James Clear, where he wrote, “To make following through with your goals easier, pair them with a routine you already have.” So, for instance, if you want to hit the gym first thing in the morning, lay out your gym clothes the night before as you brush your teeth. If you want to start eating healthier, plan
Andrew Huberman lays out how taking a cold shower first thing in the morning can make you more alert and ready for your day. So, to help reinforce this habit and accomplish the goal, I pair it with brushing my teeth. Every morning, once I finish brushing, I turn around and just hop into the cold shower. I can’t leave the bathroom or try to burn time; I just brush and plunge! Every time you accomplish one of these small tasks, reward yourself! Because when it comes to bouncing back after an injury, it’s all about setting those small breadcrumbs that lead to bigger wins, and you should feel good about accomplishing those too. And unfortunately, some patients struggle because they’re anxious about their recovery journey and let that fear stop them from ever achieving a single small goal, let alone a full recovery.
your weekly meals while watching TV. If you’re reluctant to do your at-home physical therapy, pair it with your favorite evening program!
-Dr. Natty Bandasak
Recently, I watched a documentary about anxiety and how often it’s treated with
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Myokinetix’s primary goal is always to provide our patients with the best possible care. That’s why we offer various therapies that can benefit our patients’ recovery in ways that feel the best for them and work the best for their bodies. ACUPUNCTURE: THE PER TO YOUR PHYSICAL THER
These days, as taking care of our health becomes more important than ever, we hear a lot about our physical wellness and how to improve it using nutritious foods and exercise. YOUR INTELLECTUAL WELLNESS MATTERS! Challenge Yourself to Expand Your Mind
One therapy option we offer at Myokinetix is acupuncture, and our in-house acupuncturist Danny Burbano is absolutely incredible.
Acupuncture is when tiny needles, about the width of a hair, are inserted into specific points on the body to promote natural healing. By targeting these specific points, homeostasis is returned to the body, and doing so can reduce post-surgical recovery time by decreasing pain and inflammation and increasing blood flow. This is a great treatment for athletes experiencing pain from muscle tightness or swelling without any medications or side effects. It’s also an excellent treatment for anyone who experiences chronic pain because it stimulates both the sympathetic and parasympathetic systems. This allows your body to release natural endorphins that help reduce pain and inflammation at the injury site. CODY’S FUN FACT
But what about our intellectual wellness?
WHAT IS INTELLECTUAL WELLNESS? The University of New Hampshire defines intellectual wellness as “being open to new ideas, thinking critically, and finding ways to be creative.” Essentially, this means thinking about the world around you with an open mind and putting energy into what you’re thinking, not just allowing your brain to run idly. Signs of healthy intellectual wellness include: • Ability to see an issue from all sides • Purposeful exposure to ideas, beliefs, and people who differ from yourself • Awareness of your core values • Capacity to learn new things HOW TO FOSTER AND DEVELOP INTELLECTUAL WELLNESS Intellectual wellness differs from other types of well-being. You need to work hard and challenge yourself to stay intellectually healthy. If you’re looking to improve or nurture your intellectual wellness, here are three ways to do it. 1. Learn a new skill. One of the main components of intellectual wellness is working to acquire more knowledge. This doesn’t need to be physics or engineering but can be something as simple as cooking a new healthy recipe, learning to draw, or attempting a DIY home repair project. The important part is that mastering something new provides an information-based approach to the world around you. 2. Remove subjectivity. We view every situation with a pre-formed opinion or bias. The truth is our brains are wired this way to streamline thinking, but to be intellectually healthy, we must work hard to push past it. Remove subjectivity by learning a different way to perform a task or challenge yourself to understand (or simply read) the ideas of others. Be objective, even when you disagree with them. 3. Improve your critical thinking. Next time you’re engrossed in conversation, try being thoroughly engaged and think about what is being said. Ask questions to yourself and others, and hash out what you agree with and things you don’t. Work to keep your brain active in everything you do by finding a connection to everything around you.
Did you know? Dr. Nick can play the piano!
-Cody
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RFECT PARTNER RAPY
MEET MICKEY AND JAIDEN SCHULTZ The Mother-Daughter Duo That Won’t Let Pain Get in Their Way
How Tiny Needles Help You Heal
Due to these healing properties, acupuncture pairs perfectly with physical therapy because it speeds up recovery. With every major surgery, specific protocols need to be followed for the body to heal correctly, so acupuncture can go along with these protocols to support the healing process. For example, after most surgeries, there is inflammation around the surgery site; acupuncture can help stimulate the blood vessels or lymph nodes to remove swelling along the joints. Acupuncture can also help with muscle atrophy, or when inactive muscles around injury sites effectively turn off or go to sleep. By using the microstimulation of acupuncture needles, those muscles can be told to wake up and begin to fire. If you’re dealing with chronic pain or have recently experienced a painful injury, and you think acupuncture sounds like it could be helpful for you, we are offering a free 30-minute Discovery Visit with our licensed acupuncturist, Danny. If you are interested in this special offer, call us at 973-585-4990 , so you can start living the pain-free life you deserve.
During a recent summer, one of our patients, Mickey Schultz, got in touch with us about
her daughter, Jaiden. We had been working with Mickey due to her injuries, which were debilitating enough for her to stop working out altogether. So, when her daughter started to experience pain, Mickey approached
the owner of her gym, who is a friend of hers. She asked the owner what he thought she should do
about her daughter’s pain, and he immediately told her that she should see Natty at Myokinetix for physical therapy.
Try these delicious chicken burgers with a Mediterranean spin on the classic sandwich we all love. Featuring Greek-style toppings and seasonings, this recipe is refreshing and super healthy, too. FETA CHICKEN BURGERS
But, unfortunately, Mickey’s insurance stopped her from bringing Jaiden to our facility because they wouldn’t cover her care. So, Jaiden and Mickey started working with her school’s athletic trainer to find her relief. During one of their sessions, the athletic trainer offered some advice, “Hey, I know a great person you should go see to help Jaiden with her pain. His name is Natty from Myokinetix.”
INGREDIENTS:
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1/4 cup finely chopped cucumber 1/4 cup reduced-fat mayonnaise
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1/2 tsp Greek seasoning 1/4 tsp black pepper 1 1/2 lbs lean ground chicken 1 cup crumbled feta cheese 6 whole wheat hamburger buns, split and toasted
So, with the second recommendation, the school’s insurance covered Jaiden’s physical therapy, and she became our patient, just like her mom!
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But Jaiden’s case was different than her mother’s in that she wasn’t willing to stop movement altogether. For Jaiden, there was just no way she would stop being active. At Myokinetix, we meet our patients where they are, so we formulated a plan to treat Jaiden’s injury and relieve her pain while still allowing her to keep moving and stay active. Finding this middle ground to help our patients recover from pain while still preserving their quality of life is what we do best. Your rehabilitation should always be specially tailored to your needs, and no two paths to recovery are the same, even for people in the same family. If you have special circumstances surrounding your care, we’ll work with you to find the best way to improve your overall wellness so that you can live your life with no restrictions.
BURGERS:
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1/2 cup chopped roasted sweet red pepper
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1 tsp garlic powder
DIRECTIONS:
1. Preheat broiler and mix chopped cucumber and mayonnaise. 2. For the burgers, mix the red pepper, garlic powder, Greek seasoning, and black pepper. Add chicken and cheese; mix lightly but thoroughly (the mixture will be sticky). Shape into 6 patties about 1/2-inch thick. 3. Broil burgers, remembering to cook both sides thoroughly. Serve on buns with cucumber sauce. If desired, top with lettuce and tomato. Enjoy!
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How to Leave Breadcrumbs That Lead to Your Success PAGE 1 Intellectual Wellness: What It Is and How to Improve Yours PAGE 2 Why You Should Consider Acupuncture PAGE 2 Feta Chicken Burgers PAGE 3 The Myokinetix Mother-Daughter Duo PAGE 3 Wanna Stay Warm Outside? PAGE 4
WARM UP WITH AN OUTDOOR FIRE Get Outside Without the Cold
Is it too cold to spend time outside? Nonsense! While we wait for spring, there’s no better way to get some fresh air than around a warm fire with friends and family. Whether you build a bonfire or purchase an outdoor firepit, a cozy fire is great fun day or night, and you can do plenty of activities to keep you busy. Get started with some campfire classics — roasting marshmallows and cooking hot dogs! Placing food on a skewer and holding it over a fire is a fun activity for everyone, and kids will love the opportunity to prepare their own “meal” — with proper adult supervision, of course. Campfire grill racks will help you make slightly fancier food options. One of the best fire pastimes is taking the time to chat. Invite over folks you haven’t seen in a while and catch up! A fire is also an opportunity to put the phone away and connect on a deeper level. Consider bringing some interesting prompts along, like “What is your favorite childhood memory?” or “What was your worst vacation experience?” They’ll get everyone talking and forgetting all about the cold.
(If you’ve got kids around, make sure the stories are age-appropriate.) Everyone can make up their own stories, retell tales they heard long ago, or do some research online beforehand. Find out who is the best storyteller — and the biggest scaredy-cat.
Many typical “indoor” activities can also be brought outside. For example, get out some cards or a board game. Music will also liven up the atmosphere. You can even start a dance party if you keep a safe distance from the flames. Those looking for solo time can also read a book, sketch, or journal. No matter what activity you choose, an outdoor fire will allow you to enjoy the fresh air and get some vitamin D (if during the daytime) without excessive shivering. It might even turn into a favorite cold-weather activity.
Your fire is also the perfect opportunity to tell scary stories. Get a flashlight, head out at night, and do your best to frighten each other!
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