Physical Therapy Services of Tennessee September 2019

SEPTEMBER 2019

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EastTennessee Physical Therapy News

L eaving for the L eaves W here to V acation for P eak F all F oliage

FROM THE DESK OF Dr. Smith

September is here and everyone is asking, “where did the summer go?”We at PTS hope all of you had a very enjoyable summer and marked a few items off your bucket list. I know we did at the Smith household. September brings a special time of year for our family and our offices. It’s high school football. Nothing brings a community together better than Friday night football in East Tennessee. It has been our pleasure to provide coverage at area high school football games for 42 years. Yes, we are embarking on our 43rd year with our student/athletes. Just as we do with our athletes, we strive to provide all our patients with the absolute best in rehabilitation, whether it be orthopedic, neurological, or pediatric. Our staff is constantly upgrading their clinical skills through continuing education and collaboration with other staff members. We cannot ignore the tremendous work that goes on with our physical and

Humans have built some pretty spectacular things on this planet, but there’s nothing quite as stunning as the simple perfection of a tree. They’re beautiful year-round, but fall is the time when trees don their best dresses, lining the nation’s highways and hills in eye-catching shades of red, orange, yellow, and gold. If strolling through a grove of colorful trees is one of your favorite fall activities, then it might be time for a pilgrimage in search of the most colorful foliage America has to offer. Autumn is an underrated travel season, so airfare to the top leaf-lined places in the country is more affordable than you think. There are also plenty of prime destinations, so whether you’d like to trek far away or search out stunning fall colors close to home, there’s sure to be something out there for you. Here are a few of the best spots to visit for postcard-quality views in each region.

occupational therapists who work with children in the local school systems. They are simply the best.

THE NORTHEAST: THE KANCAMAGUS HIGHWAY, NEW HAMPSHIRE

New England is famous for its autumn leaves, but among its dozens of vacation-worthy destinations, a drive down Kancamagus Highway (which locals call “The Kanc”) should be at the top of your to-do list in the first few weeks of October. Dubbed “The Ultimate New Hampshire Fall Foliage Drive” by New England Foliage, the 30-mile journey offers gorgeous views of tree-lined rivers and ponds, a route through a mountain pass, and plenty of stop-offs for photography, hiking, and camping.

–Danny

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THE MIDWEST: DOOR COUNTY, WISCONSIN

THE SOUTHEAST: THE BLUE RIDGE MOUNTAINS, GEORGIA

This sleepy Wisconsin county is a true getaway in the fall, when summer activities give way to seasonal offerings, like farmers markets, fall festivals, birdwatching tours, and apple picking. Complementing the fun is autumn foliage so beautiful that the county offers a regularly updated Fall Color Report to help visitors time their vacations just right. Check it out at doorcounty.com before booking your trip.

Georgia’s Blue Ridge Mountains cool down a bit in the fall, but the temperatures are far from the frosts of New England. Mixed with the gorgeous colors, that warmth is the perfect recipe for backpacking or hiking in short sleeves. Visit in mid- to late-October to go leaf-spotting on the Appalachian Trail, then stay to take in the majesty of Amicalola Falls and raise a glass around the campfire.

THE SOUTHWEST: THE ENCHANTED CIRCLE SCENIC BYWAY, NEW MEXICO

THE WEST: ASPEN, COLORADO

Here’s a tip: If a town is named after a tree, it’s a good bet the trees there are worth visiting. Aspen lives up to its moniker each autumn when its namesake trees blaze bright yellow against deep emerald evergreens. Mid- to late-September is the best time to visit for the full effect and is also the perfect time to bike, hike, golf, or fly fish before the Colorado winter sets in.

Though it is perhaps the last region you’d think to migrate for fall leaves, the Southwest is home to one of the most unique and colorful drives in the country: The Enchanted Circle Scenic Byway. The byway circles Wheeler Peak, New Mexico’s tallest mountain, and its leafy vistas are home to 2-billion-year-old quartz and feldspar, an Old West melodrama theater, a fish hatchery, and an abundance of local art. Visit in late September or early October for the best colors.

Is Your Child Being Bullied? WHAT YOU CAN DO TO HELP

If you spot one or more of these signs, it’s time to talk to your child about what’s happening to them at school.

A new school year is a prime opportunity for kids to make new friends among their classmates. Unfortunately, kids also form connections during the school year that aren’t always positive, and many children become the targets of school bullies. If you suspect your child is being bullied, there are a few things you can do to help.

LISTEN

When your child does open up, the best thing you can do is listen. It can be tempting to try to give them advice or question the way they handled the situation, but doing this can give your child the impression that it’s their own fault they are being bullied. Let them tell you the whole story, without judgment, and then help them come up with ideas on what to do next.

KNOW THE SIGNS

Kids usually don’t open up about being bullied right away. However, there are some common signs that your child is being harassed. Here are a few of them: • If they’re refusing to go to school or ride the bus, they may be dreading their bully. • If they’re rushing to the bathroom after school, it may indicate that they’re being bullied in the bathroom, which is a common tactic bullies use to avoid teachers. • If their grades suddenly change, it may be the result of constant harassment. • Anxious or depressed moods can be the result of bullying as well.

FINDING THE RIGHT SOLUTION

Once you’ve been informed that your child is being bullied, you should inform teachers as soon as possible. Apart from that, there are several ways you can help your child to deal with bullies, so talk to them about what approach they would be most comfortable with, such as de- escalation strategies or a buddy system with their friends. As with most conflicts, the sooner you handle the situation, the better.

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NO, NOT THAT KIND OF IT Getting to the Root of IT Band Issues

doesn’t mean you have to be on the couch watching Netflix for two weeks.

You feel great about your morning bike rides and are moving into your days with a sense of accomplishment. But suddenly, you notice the outside of your knee is really bugging you. Every time you get on your bike, it hurts. Avid runners and bikers may be familiar with the discomfort caused by a tight or overused iliotibial (IT) band. This large connective tissue starts at your gluteal muscles and wraps down just past your knee to connect to the tibia. Because of its span, it’s prone

REHAB

Stretches focused on the glutes and hamstrings can help to ease tightness and improve mobility. You’ll also want to incorporate exercises that strengthen the hips and glutes. Find some examples here at YouTube.com/watch?v=uWGpbxbJ6_Y.

to tightness and overuse. It might cause pain on the outside of the knee or discomfort on the outside of the hip. Tight hamstrings, ramping up mileage too quickly, running on the same side of the road or in the same direction, or even just running too much can contribute to IT band issues.

RELAX

Part of your recovery should include massage to relax the aggravated area. A professional massage is a great option, but, if that’s not possible, using a foam roller to gently massage your hamstrings, glutes, quads, and hips can be similarly effective. If the problem continues or if you experience new or worsening pain, consult with your doctor. A physical therapist, especially one who specializes in running-related issues, can also provide you with exercises to strengthen the area.

The good news is, with a little time and TLC, your IT band can return to normal in a couple weeks.

REST

Take a Break! Overuse may have triggered the issue, so if you’ve been doing an activity every day, especially running, give yourself 7–14 days of rest. Before you throw your arms up in the air, remember: This

CLASSIC APPLE CRISP Inspired by Food Network

INGREDIENTS

FILLING: •

• • •

3 tbsp all-purpose flour

5 lbs Granny Smith apples, peeled, cored, and chopped

2 tbspmaple syrup 1 tbsp lemon juice

1/4 cup pecans, finely chopped

TOPPING: •

6 tbsp chilled butter, cut into pieces

3/4 cup all-purpose flour

• • •

1/3 cup brown sugar

1/4 cup pecans, coarsely chopped

1/4 tsp ground cinnamon

1/4 tsp salt

DIRECTIONS

1. Heat oven to 350 F. 2. In a mixing bowl, mix all filling ingredients together. Transfer to individual serving ramekins. 3. In a different mixing bowl, combine flour, sugar, cinnamon, and salt for the topping. Mix in butter until it forms lumps roughly the size of a pea, then stir in pecans. Sprinkle topping over filling. 4. Bake for 35–40 minutes, let stand for 10 minutes, and serve.

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1500 West Elk Ave. Elizabethton, TN, 37643 423-543-2215

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P hysical T herapy S ervices , P.A.

Inside This Issue From the Desk of Dr. Smith PAGE 1 Where to Vacation for Peak Fall Colors PAGE 1 How to Respond to School Bullies PAGE 2 Getting to the Root of IT Band Pain PAGE 3 Take a Break PAGE 3 Classic Apple Crisp PAGE 3 Why Are So Many People Deciding Not to Retire? PAGE 4

WHY MORE ADULTS OVER 55 CONTINUE TO WORK Finding Fulfillment in Your Golden Years

These seven jobs are projected to grow between 8–14% over the next six years according to BLS data. They often pay well and don’t always require a full-time commitment. Many even offer flexible schedules, which can help older workers spend more time with peers or loved ones. This balance is exactly what many older workers are looking for, especially those who are “part-time retired.” More importantly, however, most older workers find these jobs fulfilling. They allow older folks to interact with the community and stay active, both of which, research suggests, are essential to healthy living as people age. For many, working past retirement, or not leaving the workforce entirely, can be a win-win-win: It’s a win for your bank account, a win for your health, and a win for the community.

According to the Bureau of Labor Statistics, upward of 40% of people aged 55 and older are continuing to work past the normal retirement age. There are a number of reasons why people are choosing to stay employed, with one of the biggest being a lack of retirement funds, but some are also using work to keep their minds and skills sharp. In fact, most of the jobs that the 55-plus crowd goes after keep them engaged with the community and help them lead more active lives.

The BLS categorized the jobs many older workers are currently pursuing:

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Technical writers Tax preparers Construction/ building inspectors Crossing guards

Real estate appraisers/ assessors

Property/real estate/community association managers

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Clergy

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