YOU FINISHED PT… NOW WHAT? Keep the Momentum Going After Physical Therapy
You’ve put in the work. You’ve stretched, lifted, lunged, and maybe even grumbled through your physical therapy sessions. But now that your PT plan is wrapping up, there’s one big question: How do you ensure your progress sticks? The truth is that recovery doesn’t end with your last therapy session. In fact, the real challenge (and opportunity) starts the moment you leave our clinic. CRAFT A PLAN THAT FITS YOUR LIFE. Before your final session, sit down with your physical therapist and map out a long-term plan. You’ve worked too hard to just “wing it” from here. Your therapist can help you design a realistic fitness routine that keeps you strong and active without overwhelming your schedule. They can even teach you how to adjust your exercises over time so you can continue to improve safely. Consider it your road map to lifelong wellness. STAY CONNECTED TO YOUR PT. Discharged doesn’t mean disconnected! Your physical therapist is still your go-to for questions or advice. Whether you’ve forgotten how to do an exercise, need a fresh challenge, or feel something isn’t quite right, reach
out. We’re always here to offer guidance, tweak your plan, or schedule a quick check-in to keep you on track. MAKE RECOVERY PART OF YOUR ROUTINE. Here’s a secret: Your body doesn’t get stronger during workouts. It gets stronger during recovery. Prioritize rest days, aim for quality sleep, and don’t underestimate the power of hydration! Keeping your body hydrated helps ease soreness, speed up recovery, and improve flexibility. WATCH FOR WARNING SIGNS. Pay attention to your body. You shouldn’t ignore lingering pain, stiffness, numbness, or swelling. If anything feels off, don’t tough it out. Call your therapist. The sooner you address a problem, the easier it is to fix. KEEP YOUR PT IN YOUR CORNER. Think of your physical therapist like your personal wellness coach. Whether you’re looking to prevent injuries, improve your fitness, or simply stay active, we’re here for the long haul. Need a post-PT check-in or a fresh fitness plan? Contact our team! We’re always ready to help you keep moving forward.
Sudoku
Grilled Teriyaki Flank Steak
Inspired by TheShortOrderCook.com
INGREDIENTS Marinade • 2/3 cup red wine • 1/2 cup soy sauce or tamari • 1/3 cup brown sugar
• 1/4 tsp black pepper • 1/4 tsp ginger powder • 1/4 tsp red pepper flakes (optional)
• 1/4 cup sesame oil • 1 tbsp sesame seeds • 1 tsp minced garlic
Meat • 1 1/2 lbs flank steak
DIRECTIONS 1. In a large bowl, whisk together marinade ingredients. 2. Place the flank steak in a large, rimmed dish. Pour the marinade over the meat. 3. Refrigerate and allow to marinate for 15 minutes. Flip and let marinate for another 15 minutes. 4. Preheat grill to 400 F. 5. Add the meat to the grill and cook for 3–5 minutes on each side. Leave the grill lid open to avoid overcooking. 6. For a medium-rare steak, remove from grill at 130 F internally, and for medium, remove at 140 F. 7. Let the meat rest on a cutting board for 5–10 minutes. Then, slice against the grain into thin pieces and enjoy!
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