Health & Fitness Newsletter by Johnston & Elevate Physical Therapy & Sports Medicine
NEWSLETTER THE HEALTH & FITNESS
2020
NOTES FROM GRANT With the arrival of spring weather and the temporary closure of gyms in the US, I’ve noticed a wonderful uptick in outdoor activity in our community. And I’m happy that
times. When this happens, I reallywant to run how I used to run. Far and fast. The problemwith “how I used to do things” is the same formost people: we forget howmuch time and patience it took to get to that point. But wewant to do those things again and we want to do them now. One of the things I love about running (also one of my favorite aspects of rehab), is the progressive nature of it. If you’re consistent, what you can do today pales in comparison to what you can do in a week. Or a month. Or a year. And when you stack these time periods, you can achieve things you never thought you could. Invariably, within the first week, I’m trying to see how fast I can run a certain distance. It usually goes well, the first time. And the second time. But it’s unsustainable. The problem here, of course, is that I haven’t done the work to do that yet. This becomes an issue because, as your PT would tell you, your body hasn’t adapted yet! With this recipe, you’re far more likely to develop a tendinitis, muscle strain or achy joints. Which is exactly what has happened many times in the past. As I said, just because I know, doesn’t mean I do. I’m sincerely hoping and planning this time to do better. Honestly, in summary I’d ask 2 things of you. First, if you see me out running sometime in the next few weeks or months or years, yell atme to “SLOWDOWN!” If I’mdoing fine, I’ll probably ignore this advice, but realistically its more likely that you’re right and I’m impatiently, pushing it a bit too much. Secondly, when you need PT, now or in the future, appreciate the process. Understand that the work you’re doing today reaps amazing benefits in the future. It might not be as immediate as you (or we) hope, but I promise it’ll be worthwhile.
I’m one of the many outside enjoying the weather and getting somemuch-needed exercise in a period of social distancing and stress. I consider myself a runner. I ran track in college and spent the following years training for marathons. At that time, running was a central part of my life. As with many of my habits, much of my energy, and even social activities, were focused on or influenced by my running habit. And then I got busy. It turns out, when you become an “adult” you have responsibilities and time and energy constraints- that can quickly seem overwhelming. This probably isn’t news to most of you, but it caught me by surprise. Frankly, my running habit took a back seat and since then, running has been a part of my life in a sort of ebb-and-flow pattern. I’ll run for a bit, then some other priorities take precedence. For the better part of the last two years, running has taken a back seat. Now, for the reasons mentioned above, as well as a little bit of nostalgia and curiosity, I’m back to running. Being “back to running”, as being “back to (anything)”, is a tricky thing. I spend a lot of time educating friends and patients on how to run efficiently, avoid injury and really, how to train smart. I do that because I’ve studied it and I know, generally what we should do. But that’s where things get tricky. Just because I know, doesn’t necessarily mean I do.
And that bringsme to how Imess things up. See, over the past several years, I’ve “started running again”, multiple
OUR SERVICES
• Physical Therapy • Work Injury Rehab • Sports Injury Rehab
• Trigger Point Dry Needling • Education
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ENJOY A NEWSEASONWITHOUT ACHES & PAINS INSIDE: • How To Manage Your Aches & Pains • Relieve Back Pain In Minutes • Patient Success Spotlight • Telehealth: Serving you in These Troubling Times NEWSLETTER THE HEALTH & FITNESS
2020
Whether you have pain 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 today! 1. Keep your body in good shape with regular exercise. It may seem counterintuitive to cut down on pain by moving more, but exercise is a really good way to reduce aches and pains. When you exercise every day, you are able to train your muscles for more movement, and thereby reduce aches and pains. 2. Don’t underestimate the power of resting! Your body relies on sleep just as much as your brain. You need to get plenty of sleep to keep your stress level at a minimum—and that includes your physical stress level. Aim to sleep between 7-9 hours every night. The more activity you engage in, the more sleep you need. 3. Use hot and cold therapy appropriately to reduce inflammation. After a good workout or a day of doing chores out in the yard, your muscles will likely feel sore. Apply ice directly to the area that hurts on and off for 20 minutes at a time during the first 24-72 hours after the pain develops. After that, consider soaking in hot water, such as taking a warm bath, to further soothe your muscles.
Everyone develops aches and pains from time to time. After a long day out in the sun, or after an afternoon of trying to keep up with household chores, sometimes the tasks that we expect of our bodies can get the best of us. Whether it is a lingering ache in your back, feet that feel swollen and tired after a long day in your shoes, or a crick in your neck that just won’t go away, dealing with aches and pains can really take a toll on your overall feeling of wellbeing. If you stopped and asked around, you’d be amazed to see howmany people are struggling with aches and pains, just like you. What may surprise you even more is how many people are coping with those pains without doing anything productive about it. How to Deal with Aches and Pains. Pain medications can reduce the severity of aches and pains for a little while, but they don’t do anything to resolve the issue. There are things that you can do at home that can alleviate your aches and pains, helping to reduce the severity of your discomfort while also reducing the likelihood that the pain will return. Don’t just complain about those aches and pains. Start doing something about them. Here is a quick rundown of things that you can do at home that can reduce your daily pain:
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Keeping active, staying rested, and being smart with hot and cold therapy create a trifecta for healthy management of aches and pains, but they aren’t going to solve the bigger problems. When aches and pains start to grow severe, or chronic, then it is time to reach out to a professional for support. Physical therapy is the best way to reduce aches and pains because it takes into account a combination of active and passive strategies to help tackle the cause of your pain. Why Physical Therapy? There are a lot of different reasons as to why you may start feeling aches and pains. Muscle pain will occur whenever your muscles start to grow. To build more muscle mass, your muscles have to stretch, and lactic acid can pour into the lining of your muscles to cause a burning sensation. More movement will push that acid out, helping you to experience relief, and in time your muscles will develop increased elasticity, and the burning won’t be so severe. Build-up of tension from stress or overuse, and muscle pain from poor posture can also contribute to regular pain. A physical therapist can take a comprehensive assessment to help determine what may be the primary cause behind your aches and pains. 8 1 4 n° 315825 - Level Hard 4 7 9 3 8 5 9 4 1 2
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Working with a physical therapist can help you develop a new approach to managing your aches and pains. Your physical therapy program will likely take into account strategies like hydrotherapy, deep tissue massage, guided stretching and targeted movements to help you experience ongoing relief from regular discomfort. Give us a call so we can help you say goodbye to your aches and pains. 4 9 5 7 6
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Call us today to schedule an appointment!
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Patient Success Spotlight
TELEHEALTH: SERVING YOU IN THESE TROUBLING TIMES
In light of the COVID-19 pandemic that has been causing numerous health care facilities to shut down, we as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease. Because of this, telehealth services are a great option for us at this time. By providing care for our patients virtually, as opposed to in person, we are able to keep both our patients and PT providers safe. For more information on our telehealth services and how they may benefit you, feel free to call us at 515-270-0303 for the Johnston Clinic, or 515-964-8885 for the Ankeny Clinic. What Is Telehealth? You may be wondering what exactly telehealth is. Essentially, it is a way for us to make sure that our patients are still receiving the highest possible quality of care they need from a remote location. Telehealth services can be accessed via your smartphone or computer, and you will be able to perform your PT treatments from the comfort of your own home during this quarantine. You will also be able to track your progress and see how you are improving throughout your treatments – without coming directly to our clinic. At Johnston and Elevate Physical Therapy our telehealth services offer live consultation where you can meet and chat with your physical therapist about your treatment plan. Additionally, you can view the exercises and stretches that you are expected to complete each day and log your advancement through your treatment plan. You can also use this app to access ongoing helpful tools and tips, such as our blogs – you can even use it to send these tips to a friend or family member who may also need help! Begin Telehealth Services Today. We understand that we are in the midst of stressful times, and that there will likely be more ahead. At Johnston and Elevate Physical Therapy, we want you to know that we are here for you. We genuinely care about the health of each and every one of our patients, which is why we believe telehealth services are the best course of action for the time being. To learn more about how you can set up our telehealth services on your smartphone or computer, give us a call today. At the end of the day, we are all in this together – most importantly, stay calm, and stay healthy. We are here to help you with your needs.
“I feel my knee and back issues have definitely improved.” “The Johnston Physical Therapy Clinic is a great place! I’m greeted by Tarina at the front desk with her cheerful smile and friendliness! The other staff members including Andrew and Jon, also are very friendly and make me feel welcome! I have been going for physical therapy for the past month. I am so very happy to be working with Bekah my Physical Therapist, and she is wonderful! She’s very knowledgeable, supportive and professional! I feel my knee and back issues have definitely improved with her expertise! And I enjoy and look forward to each session with her!” - J.A.
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by the fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.
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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 to normal.
9 Ways To Protect Your Body Against VIRUSES LIKE COVID-19
FOLLOW THESE TIPS TO REDUCE RISK OF INFECTION: 1. Wash your hands frequently. 2. Decide to get up & get moving. 3. Eat nutrition-rich food. 4. Drink plenty of water. 5. Don’t smoke. 6. Get a good amount of rest. 7. Stretch. 8. Take frequent breaks for breathing exercises. Inhale and exhale deeply. 9. Continue your home exercise program 2-3 times per week.
The best way to keep your body healthy during this time is to stay moving and reduce inflammation. Being sedentary and making poor diet choices has the potential to hurt your immune system and make you a target for sickness and disease. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to fight infection and reduce the impact of viruses. We are dedicated to helping you live the best life you can. During this time, if you cannot make it to your physical therapy appointments, continue your exercises at home. We care for you and remember you are part of our physical therapy family.
Please stay safe and healthy!
1810 SW White Birch Circle, Suite 107 Ankeny, IA 50023 P: 515-964-8885
5627 NW 86th Suite 200 Johnston, IA 50131 P: 515-270-0303
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WE’RE STAYING CLEAN & KEEPING YOUR HEALTH IN MIND Johnston & Elevate Physical Therapy are committed to the health and wellbeing of you and your child. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. STAY HEALTHY & LIMIT YOUR RISK OF INFECTION:
Before and after every session, we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. We are sanitizing all equipment between clients to maximize safety. To do your part to prevent the spread of this contagious disease, we ask parents that if you or your child is demonstrating symptoms of coronavirus— coughing, sneezing or fever—please stay home. Additionally, if you or your child has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support.
CLEAN YOUR HANDS OFTEN
AVOID TOUCHING YOUR FACE WITH YOUR HANDS
SNEEZE & COUGH INTO TISSUES
AVOID HUGS & SHAKING HANDS
KEEP DISTANCE FROM THOSE INFECTED
DO NOT TOUCH MUCUOUS WITH FINGERS
CREAMY THAI CARROT & SWEET POTATO SOUP
INGREDIENTS • 1 tbsp coconut oil • 2 cups chopped yellow/sweet onion • 2 cloves garlic, minced • 1 tbsp minced fresh ginger • 2 tbsp red curry paste • 4 cups low-sodium vegetable broth, plus more if needed • ¼ cup raw almond butter or peanut butter
• 3 cups diced peeled carrots • 3 cups diced peeled sweet potatoes • ½ tsp fine-grain sea salt • Freshly ground black pepper • Up to ¼ tsp cayenne pepper (optional, if you like spice) For Ganish: • Minced fresh cilantro • Fresh lime juice
DIRECTIONS In a large pot, melt coconut oil over medium heat. Add onion, garlic, and ginger and sauté for 5-6 minutes until onion is translucent. Stir in curry paste. In a small bowl, whisk together some of the broth with almond butter until smooth. Add mixture to pot, along with carrots, sweet potatoes, salt, and remaining vegetable broth. Stir until combined. Bring soup to a low boil over medium- high heat and then reduce heat to medium-low. Cover and simmer for 15-20 minutes, until potatoes and carrots are fork-tender. Ladle soup carefully into a blender. You will likely have to do this in a couple of batches, depending on the size of your blender (never fill your blender past the maximum fill line). Being careful to avoid hot steam from the lid, blend on low and slowly increase
speed until soup is completely smooth. (Alternatively, you can use an immersion blender and blend the soup directly in the pot.) Season with salt and black pepper to taste. For more spice, add ¼ tsp cayenne pepper, and blend again. Transfer soup back to pot and reheat if necessary. If desired, you can thin soup out with a bit more broth if it’s too thick for your preference. Ladle soup into bowls and top with minced cilantro, a squeeze of lime juice.
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