ZPT Gazette Newsletter by Zionsville Physical Therapy
THE
JULY, 2020
ZPT GaZette NEWSLETTER LIVING WITH UPPER OR LOWER BACK PAIN? PHYSICAL THERAPY CAN HELP
According to the American Physical Therapy Association, back pain is the most commonly experienced type of pain across the United States. In fact, one in every four Americans has experienced back pain within the last three months. The type of pain felt in your back can vary, from a slight naggingache tocrippling, shootingpains. Becauseof this, it is no secret that back pain can limit you from enjoying your daily life to the fullest. Fortunately, ZionsvillePhysical Therapy canget you thehelp youneedso you can improve your quality of life! What should I know about back pain? “Back pain” is an all-encompassing term used to describe a vast number of conditions that cause pain in the upper or lower back. Sports-related injuries, poor posture, andcar accidents are just a few of the many ways that someone can develop back pain. Themost common cause of back pain is fromsustaining an injury. This can happen in one of two ways - from an instant, sudden trauma, or from a repetitive-use injury that develops gradually over time.
Because back pain is so commonplace in the United States, there is a lot of information we have on the topic. Below are some facts about back pain: • Back pain is the number one disability for those under age 45. • In the United States alone, there are an expected 31 million people with lower back pain at any given time. • Back pain runs second, only after the common cold, as the top reason for visiting a healthcare provider in the United States. • Experts place the likelihood of any person to experience some typeof backproblemin their lifetimeat about 80%. That’s four out of every five people! • 30-40 percent of all workplace absences are due to back pain. • Approximately onequarter of U.S. adults reportedhaving lowback pain lasting at least onewhole day in the past three months, and 7.6% reported at least one episode of severe acute lowback painwithin a one-year period. • More than two-thirds of back strains are caused by lifting and other exertions, such as pulling and pushing. •Most cases of back painaremechanical —meaning they areNOTcausedby serious conditions, suchas infection, fracture, or cancer. (continued inside)
THE
JULY, 2020
ZPT GaZette NEWSLETTER
Dear ZPT family and friends,
We can also positively influence our weight, our energy, and our overall wellness, by eating more healthfully, and today is a great day to begin by increasing your water intake (do I say this in every newsletter?) and by eating more fruits and vegetables. You want to not only meet your body’s needs for nutrients but also fuel your body for activity – physical activity to maintain your balance, muscle strength and respiratory capacity – as well as develop a healthy immune system to fight diseases. CHALLENGE: everyone take a step or two toward better health – what a difference it will make in our mental outlook and our ability to work together as a community to age healthfully and support one another. It is not selfish or navel-gazing to learn about nutrition to determine what you need to do differently; it affects you and many others around you. Feel free to call or e-mail me for some helpful resources. I may sound preachy, but I think this summer is the best time to make changes – because of how very, very important it is to get healthy and stay healthy, for yourself and for others! Wishing you a Happy 4th of July weekend, with all sorts of celebrations, and fun! We are part of a wonderful country with great possibilities, wonderful people of every race and tribe, caring healthcare givers, dedicated workers in business, politics, finance and law, gifted chefs and artists, teachers and historians. I don’t take for granted the freedoms we enjoy, and the cost of providing our safe and peaceful land. I am committed to do my part to continue the work of providing excellent care to the folks entrusted to our care. Be safe, use sunscreen, and watch your children closely with their sparklers (that was a Grammie comment!)
INSIDE:
I hope and pray that this newsletter finds you feeling well, getting “out and about” a bit more, especially walking in the sunshine, and seeing some of your loved ones a bit more often-- not just through the window, across the driveway or through the phone or computer. I’m talking REAL connections! Now more than ever we find that good health and peace of mind are of utmost importance. I amwriting this to each of you, from a place of love and concern. Your well-being at this time depends on many factors, some of which you CAN control: your daily exercise, your choice of media or reading materials, and your nutritional intake. We already know that exercising can substantially lower the risks of major chronic diseases and conditions. Recently a study from HNRCA Nutrition, Exercise, Physiology and Sarcopenia Laboratory reveals that an increase in physical activity of just over 45 minutes per week reduced the chance of mobility disability by about 70%. For those who are overweight, the chief of arthroplasty from Tufts Medical Center, Jeffrey Zarin, MD, reports that weight loss can make a difference in osteoarthritis symptoms. “Every pound lost is 3 to 5 pounds of force off your knee or hip. Losing 5 or 10 pounds can make a difference.” As we have encouraged in the past, here at ZPT, start low and go slow, starting with walking a fewminutes and building up to the recommended 30 minutes per day. If pain limits you, that is your clue to call ZPT for a mobility check up, or an appointment to see one of our therapists. Your choice of media and reading materials can also create stress or, conversely, peace of mind. I find that news channels and programs (especially if they are dramatic and say, “BREAKING NEWS!”), constant television noise, and excessive social media can add to my stress, and I am better off avoiding it. I choose, instead to read books and reports that increase my knowledge, provide entertainment, or bring me closer to God, who provides the peace this world needs. ELAINE MORRISON Owner
• How Will Physical Therapy Help? • More Patient Success • Introducing …new staff member, Sophia Lane • Did You Know?
Looking forward to Telehealth/ virtual visit with ZPT therapists! "I will be a senior at Zionsville Community High School next year and this is my second time at Zionsville Physical Therapy. The first time was for foot pain that would not go away after a bike crash and now I am doing virtual Physical Therapy from home for my back. I hurt it from marching band in high school and I started doing PT at the office. But since Covid, virtual PT has been amazing and majorly improved my quality of life. I look forward to waking up in the morning and going to my workout room to video call Marissa and Emina. It is super easy to use and I have gained so much more strength with continuing virtual PT and learning the exercises and stretches that I can do right from my home." - Karina E. Patient Success SPOTLIGHT
Gratefully, Elaine
P.S. “Don’t just pretend to love others. Really love them. Hate what is wrong. Hold tightly to what is good.” Romans 12:9. “O Lord, You are so good, so ready to forgive, so full of unfailing love for all who ask for Your help.” Psalm 86:5
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www.ZionsvillePT.com
More Patient Success "I Am Now Pain Free!" "When I started at Zionsville Physical Therapy 6 weeks ago, I could hardly move without lower back pain. I am now pain free and ready to start working out again. I don’t think I have ever been around a better group of people. They are kind, compassionate, and fun. Hopefully I won’t need them again, but if I do I will never go anywhere else. Thank you so very much!" - Diane F.
www.ZionsvillePT.com
INTRODUCING …NEW STAFF MEMBER, SOPHIA LANE
ASIAN NOODLE BOWL WITH SPICY ALMOND SAUCE
INGREDIENTS: • ¾ lb whole wheat spaghetti or rice noodles • ½ head broccoli (about ¾ lb), tops cut into florets, stems peeled and sliced thinly • 2 cups (about 4 oz) snowpeas, trimmed (or substitute sliced carrots) • 1 red bell pepper, cut into 1-inch pieces
• ½ cup unsalted almond butter • ¼ cup reduced sodium soy sauce • 3 Tbsp fresh lime juice • 2 Tbsp brown sugar or date sugar • 1 Tbsp chili-garlic sauce, such as Sriracha (optional) • ¼ cup sliced almonds, toasted • 1 scallion, green part only (about 3 Tbsp)
DIRECTIONS: 1. Bring a large pot of water to a boil. Cook the pasta or noodles according to the directions on the package. 2. Three minutes before the pasta is ready, add the broccoli to the pasta/noodle pot. One minute before it is ready add the snow peas and red peppers to the pot. 3. While the pasta is cooking, make the sauce. Place the almond butter, soy sauce, lime juice, brown sugar, chili-garlic sauce and 3 Tbsp. boiling water (from the pasta pot) into a large bowl and whisk until smooth. 4. Drain the pasta/ noodles and vegetables, return them to the pasta pot, add the sauce, and toss to coat. Serve garnishedwith toasted almonds and scallion greens.
Sophia joined us in May 2020 and is the newest member of the ZPT family. She recently graduated from Purdue University with a BS in Kinesiology. Sophia is also a certified personal trainer. In her free time, she likes exercising, going thrifting, and exploring new cuisines. Hailing from Vincennes, Indiana, she is new to the area and excited to see what Zionsville has to offer!
Recipe courtesy of California Almonds
HOWWILL PHYSICAL THERAPY HELP?
Continued from the cover Fortunately, back pain can be relieved with our physical therapy treatments. Our services help in improving your spine movement, posture, muscle stability, and strength, so your back can function in the pain-free way that it’s intended. Additionally, we can also provide you with helpful tips for preventing your back pain from returning. Each one of our treatment plans are individualized, based on the patient’s specific needs. The main stages of your plan will focus on pain relief, which may include any combination of ice and heat therapies, manual therapy, posture improvement, targeted stretches and exercises, or any other treatment that your physical therapist may deem fit. As you progress and improve, your physical therapist will expand on your exercises and stretches by making themmore intensive over time. This will help increase your overall strength and range of motion. How can I get started? If you have been suffering from back pain and your home remedies haven’t been working, contact Zionsville Physical Therapy today. Your physical therapist will work with you to address and treat the underlying cause of your back pain. They will also help you discover lifestyle changes you can make in order to avoid developing back pain again in the future.
No matter how severe your upper or lower back pain may be, we can help you find relief so you can get back to doing the activities you love and living your life comfortably!
DID YOU KNOW?
Preoperative Rehabilitation, or “Prehab,” can speed up recovery time and increase function and mobility after surgery. That means that research supports the use of physical therapy BEFORE total knee replacement surgery in addition to the rehab afterward. Let’s say you have severe osteoarthritis in your right knee, and you have been to your orthopedic doctor to confirm that this is the problem, and there are no other alternatives to replacement or partial joint replacement. At that time, you might ask your doctor for a referral for PT for “prehab” to learn a few exercises to strengthen your quadriceps muscle and to maximize your movement and safety before you have surgery. After total knee replacement we often see patients for several weeks for stretching and strengthening, pain and swelling relief and walking retraining. The recent study by Jahic et.al. through the University Clinical Center of Sarajevo, BIH, supports the use of PT prior to surgery and after surgery to regain full knee function. Outcome scores were significantly higher for the participants who had “prehab” PT prior to surgery. If you are suffering with knee pain and significant arthritis, consider calling our office to make an appointment with one of our experienced physical therapists. Resource: Jahic, D., Omerovic, D., Tanovic, A., Dzankovic, F., & Campara, M. (2018). The Effect of Prehabilitation on Postoperative Outcome in Patients Following Primary Total Knee Arthroplasty. Medical Archives, 72(6), 439. doi: 10.5455/medarh.2018.72.439-443
Call today for your appointment: 317.873.2033
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