Health & Fitness Newsletter by Johnston Physical Therapy & Sports Medicine
NEWSLETTER THE HEALTH & FITNESS
2019
NOTES FROM ANDREW I’m tired! I think my old age and the attempts at putting too much in every single day over prolonged weeks, months and maybe even years anxiety and depression. I personally believe that when you’re not resting properly it will increase your pain. How do we prioritize or value sleepmore effectively for our own personal health?While I amcertainly no expert, I am attempting to find my best rhythm for sleep. Part of this is self-serving as I like the way I feel when I am getting enough rest, but more significantly I know that I cannot perform as well in the clinic or whatever activity I might be doing that day. Finding your optimal pattern for sleep can improve your mood, interaction with others and, when you’re injured- speed recovery. Like many things in life, getting a good nights rest is easier said than done. Getting into a sleep hygiene pattern can certainly help. That means finding a common time that you go to bed each night and get up eachmorning.There aremany other things that you can do as well – watch your caffeine use, limit screen time or exposure to bright lights for the last few hours (yes I said few hours) before bed, even temperature of the room your sleeping in can make a difference. For years I have askedmy clients how they are sleeping as an indicator of how much pain they are in and for cluesastowhatmightbethesourceoftheirsymptoms. I think I may have been asking the right question but missing the level of impact that the answer to sleep be having on a client’s recovery. If you’re struggling with an injury that’s preventing you from sleeping – please consider giving us a call to see if it’s there something we can help you with the remedy the situation. After all – you need your rest!
is catching up with me. What’s interesting is out of the blue my son Joshua recommended a podcast and a book to me on sleep. I’ve learned a ton and realize how little education I have ever been given on sleep. Inmy education we talked essentially zero about sleep other than it’s important for rest and recovery. It is so critical to so many different elements of our health. The more I am learning, the more I am convinced it needs to be a bigger part of our medical education and our general wellness education. We have all experienced periods in life where sleep is more challenging – being new parents, having to work and go to school, or even when finances dictate we need to carry 2 jobs. The book that my son recommended is called “Why We Sleep” by Matthew Walker. I must say I agree with many of the points Walker makes in his book about the near epidemic levels of sleep deprivation and accompanying health issues associated with lack of sleep. According to Walker, consistently failing to get at least 6 or 7 hours of sleep can lead to drastic weakening of your immune system, significantly increase the risk of cancer, disrupt your blood sugar regulation, is a significant player in cardiovascular disease and certainly contributes to
OUR SERVICES
• Physical Therapy • Work Injury Rehab • Sports Injury Rehab
• Trigger Point Dry Needling • Education
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NEWSLETTER THE HEALTH & FITNESS
2019
The back is one of the most vulnerable parts of the body. You rely on it so heavily — whether it is to shoulder your emotional stresses or to physically lift something that you need to carry with you. Your back is constantly at risk. It is at risk when you drive, being one of the body parts likely to take the biggest impact in case of an accident. It is at risk when you are safely at home on your couch or at the office, where you are likely scrunched over and not caring one bit about your posture. It is at risk when you run, when you play sports, and even when you find yourself sick and are coughing so heavily that your back begins to hurt. It is no wonder that so many people experience back injuries every year. What is a big wonder is that so many people choose to ignore their back injuries year after year! When you break an arm or get a cut on your leg, you are likely to do something about it right away. The sight of blood leaving your body or the realization that a bone isn’t sitting right is something that not many people are going to deal with for too long beforeseekingmedicalattention.Yetwhenpainbegins in theback, it isalmostnormal to ignore it. Everyone develops back pain, time to time, right? There is no reason to stress about it or overreact, right? Absolutely wrong! Understanding Back Pain. Back pain may be common, but it is absolutely not normal. Thereareactuallya lotofseriousconditions thatcancauseyourback tobegin tohurt, and it is smart to have your back looked at by a physical therapist early on so that you know exactly what is going on with your body from the get-go. DISCOVERNEWADVENTURES WITHOUT FEAR OF PAIN INSIDE: • Get to the Bottom of Back Pain • Relieve Back Pain In Minutes • Patient Success Spotlight • Staff Spotlight • You Do Not Need A Referral For An Appointment
Whether you have hurt your back or have been suffering for a long time, seeing a physical therapist at one of our clinics can help you return to a more active and pain-free life. Give us a call at 515-270-0303 today!
Once the cause of your back pain is determined, your physical therapist will be able to identify the best treatment options for your body’s needs. This will likely include the following: • Targeted exercises that are specialized to the region of the back that is experiencing themostpain.Theseexercisesaredesigned tohelpbuildstrength and support the surrounding muscles. • Guided stretching designed to improve range of motion and flexibility. This will take intoaccount thehealthandvivacityofvertebraeandanypotentialstretches that may support optimal back health. • Support and guidance with an exercise routine and habit formation, especially withcardiovascularactivity thatcanstimulate improvedbloodcirculation to the affected areas of the back, as well as strength-building activities. Attempting toundertakeanyof thesechangesonyourownafteryou’veexperienced a back injury needs to be more specific to the true cause of your symptoms. Working with a licensed and experienced physical therapist can provide you with the guidance and ongoing support that you need to minimize the risk of further injuryasyouattempt toheal thecauseofyourbackpain. Discover how our team of specialists can get you moving pain-free again!
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GET TO THE BOTTOMOF BACK PAIN
There are a lot of different reasons as to why you may be experiencing back pain, and ignoring any of them is not a good idea. Some of the most common issues that cause back pain to linger include: • Muscle sprain or strain • Vertebrae or disk injury • Tear of the supporting ligament or tendons • Arthritis These concerns can develop as a result of a myriad of environmental issues, such as having poor posture, prolonged sedentary activity, car crash, sporting accident, stress, heavy lifting, and so on. When it comes to back pain, Don’t Wait! When you experience an injury to your back, or realize that you are experiencing regular pain as a result of an ongoing injury or overuse, it is important to find out the cause of your back pain as quickly as possible. Back pain can easily become chronic, as a potentially small issue can become complicated when it is not addressed early on. Working with a physical therapist can help you to identify the difference between environmental causes and something more medically based. To get started with putting an end to your back pain, contact us. Dave Parr, PT, DPT Dave Parr first came to Johnston Physical Therapy & Sports Medicine as a student during his third clinical rotation. “I immediately felt welcomed by not only my co-workers, but the community of Johnston as a whole”. Growing up in the Northwest Chicago suburbs he states: “I never had the same sense of community that I feel in the greater Des Moines area. Being able to help create this environment while also helping others return to their maximum health potential is a lifelong dream of mine”. As a college baseball pitcher, Dave was in and out of physical therapy for the last 3 seasons of his career. “I would do just enough to be ready for the next season, but never implemented, or truly understood, the changes I could have made to my exercise routine that could have helped prevent the return of my shoulder discomfort”. His treatment style now challenges this idea that the changes made in therapy are designed only for short-term relief. Dave is amazing at providing his patients the tools and knowledge necessary for lifelong improvement. “AtJohnstonPhysicalTherapy,wehave a patient-focused treatment model in which I am able to truly treat each person as an individual- not just a diagnosis”. STAFF SPOTLIGHT
Call us today to schedule an appointment!
One of Dave’s passions in physical therapy is the treatment of vertigo and vestibular disorders. Often times, people have been living with dizziness for longperiodsof timewithout knowing the benefit that therapycanprovide. “Being able to rapidly change
quality of life with the correct maneuver or progression of exercises is extremely rewarding”. Kylee, Dave’s fiancé, is an audiologist. Together they have partnered as mutual reference on complex cases. When not in the office, you can find Dave running races in the Des Moines area as he prepares for his first full marathon in the fall. He also enjoys spending time with his fiancé and his 11 month old corgi puppy. Dave and Ben (another JPT therapist) both have corgis and are pushing to have the corgis named the official JPT breed.
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Patient Success Spotlight
YOU DO NOT NEED A REFERRAL FOR AN APPOINTMENT
• Do you wake up with aches and pains? • Do family members have to help you out of your chair? • Does pain from an old injury keep you on the sidelines? • Does back pain put a frown on your face? • Do you have swelling and stiffness in your shoulders or knees? If You Said Yes...Now IsTheTimeTo Contact Johnston Physical Therapy & Elevate Physical Therapy To Get Your Body Back In Working Condition. You Don’t Need A Prescription! Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a physician referral is not needed. In the state of Iowa you have direct access to physical therapy! YOU HAVE THE POWER TO CHOOSE. Just as you can fill a prescription for medication at a pharmacy of your choice, you can choose where to receive physical therapy as well. Taking care of yourself means taking charge of your healthcare, so remember that regardless of which physician you see, you have a choice when it comes to physical therapy.
“Without their help and support, I couldn’t be doing the things that I enjoy!” “Thanks to everyone for helping me get back into playing sports that I really enjoy. Extremely friendly staff and just a great atmosphere to be in. Without their help and support, I couldn’t be doing the things that I enjoy!” -Joe C.
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
PRESS UPS Lying face down, slowly raise up and arch your back using your arms. Do not push into pain. Begin with 5 reps, holding last rep for 10 seconds.
www.simpleset.net
If this exercise does not provide you relief/help, please consider an evaluation to see if we can identify the source of your pain and provide a plan to get you back
UPCOMING FREE WORKSHOPS
Free Knee Pain Workshop
• Do you suffer with dizziness or vertigo? • Do you suffer from loss of balance? • Are you afraid of falling? • Are you afraid your dizziness or vertigo will get worse if you don’t do anything about it? On Saturday, September 10th • 10am Dizziness, Balance, & Vertigo Workshop
On Tuesday, August 13th • 6pm
ü The single BIGGEST #1 MISTAKE Knee Pain sufferers make which actually stops them from healing ü The 3 MOST COMMON CAUSES of Knee Pain ü What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial) the Knee Pain Workshop is the event for you! Here’s some of what you’ll learn: • Do you suffer with knee pain? • Do you experience pain, numbness or tingling when walking? • Do you suffer from a past injury? • Do you have pain when doing daily activities? • Are you afraid your pain will get worse if you don’t do anything about it?
If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial) the Dizziness, Balance, & Vertigo Workshop is the event for you!
Here’s some of what you’ll learn:
ü The single BIGGEST #1 MISTAKE Dizziness, Balance, & Vertigo sufferers make which actually stops them from healing ü The 3 MOST COMMON CAUSES of Dizziness, Balance, & Vertigo ü What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery
DON’T DELAY, REGISTER TODAY BY CALLING NOW!
ANKENY CLINIC 1810 SW White Birch Circle, Suite 107
JOHNSTON CLINIC 5627 NW 86th Suite 200 Johnston, IA 50131
Ankeny, IA 50023 P: 515-964-8885 F: 515-964-4557
P: 515-270-0303 F: 515-270-0160
www.elevateptiowa.com|www.johnstonpt.com
HOW CAN YOU FIND BACK PAIN RELIEF DURING PREGNANCY? 4 5 1 1 7 7 3 6 5 9 5
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At Johnston Physical Therapy & Elevate Physical Therapy, we offer prenatal and perinatal physical therapy treatments for pregnancy-related pain relief. At your initial appointment, you will be greeted by one of our experienced and dedicated physical therapists who will perform a physical evaluation in order to assess the nature of your symptoms. Your medical history and any health risks will also be discussed and taken into account prior to creating a treatmentplan.Afteryourevaluation,yourphysical therapistwillput together an individualized treatment plan for you, aimed at providing relief for your back pain and allowing for a smoother pregnancy. Treatment plans for prenatal and perinatal care related to back pain typically involvegentle therapeuticexercises,stretches,andmanual therapy.Theseare all done in order to relieve pain, strengthen your core muscles, and improve posture. Your physical therapist may also suggest additional methods and modalities, such as massage, ice and heat therapies or pregnancy support belt or brace, in order to provide additional relief and optimum function. For specificconditions,suchascasesregardingdiastasisrecti,condition-specific treatments will be designed to correct the symptoms. Diastasis recti can interferewith thestrengtheningof theabdominalmusclesandcause thebelly to “pooch.”Ourhighly-trainedphysicaltherapistsusethe latestevidence-based clinical knowledge in the field to identify and treat this condition, based on its severity and the personal needs of the patient. In addition to your back pain, our services can help provide relief for a large number of pregnancy symptoms you may be experiencing, including: • Pain during sexual intercourse. • Pain during exercise.
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http://1sudoku.com
n° 315825 - Level Hard
• Vulvovaginal pain. • Tailbone pain. • Incontinence. • Headaches. • Neck pain. • Painful, numb, or weak hands. 6
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Johnston Physical Therapy & Elevate Physical Therapy can help expecting mothers find relief fromprenatalpainsas theirbodiesexperience theeffects ofpregnancy.Ourphysicaltherapistswillalsohelp inaddressinganyproblems or questions that may arise during this time. You don’t need to suffer before your delivery. Contact us today to schedule an appointment, and we’ll create a plan to help you. By including physical therapy in your prenatal care, you’ll be able to relieve your pain and better prepare yourself for one of the biggest accomplishments in a woman’s life: delivering and caring for yourself and your baby. 4 3 5 1 2 2 8 4 9
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Sudoku LevelHard
WEDGE SALAD WITH BLUE CHEESE & HERB DRESSING RECIPE
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n° 3996 - Level Hard
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INGREDIENTS Blue Cheese & Herb Dressing • ¾ cup crumbled blue cheese • ⅔ cup plain Greek yogurt • ¼ cup extra-virgin olive oil • 2 tbsp white-wine vinegar • 1 tbsp Dijon mustard • 1 tbsp chopped flat-leaf parsley • 1 tbsp chopped fresh oregano • 1 medium clove garlic • ¼ tsp kosher salt • ¼ tsp ground pepper
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Salad • 6 heads lettuce • ½ cup crumbled blue cheese • 3 pieces bacon, cooked & crumbled • 2 scallions, thinly sliced
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DIRECTIONS To prepare dressing: Place ¾ cup blue cheese, yogurt, oil, vinegar, mustard, parsley, oregano, garlic, salt and pepper in a blender or food processor. Blend until almost smooth. To prepare salad: Cut each head of lettuce in half lengthwise and place on a large salad plate. Dollop 2 tablespoons of the dressing over each serving and top with more blue cheese, bacon and scallions. Serve with extra dressing on the side, if desired.
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n° 329149 - Level Hard
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