NEWSLETTER THE HEALTH & FITNESS
NOTES FROM ANDREW If you have read some of our past newsletter “notes” you likely have noticed the theme “the best laid plans don’t always work the way we want”. aches and pains all over (neck, back, knees and even my right shoulder) in the past month than I have had since I started being more consistent with my exercise routine. Apparently, this exercise stuff actually works. The question is - is my discipline and desire to avoid these aches and pain strong enough to get back to exercising more regularly again?
Even with the best goals, best plans and taking the time required to make these goals and plans – we don’t always get what we think we will (or should) get. Last month I was talking about ways to hopefully make New Year’s resolutions stick and the fact that goals and measurements matter to our success. I started the year with the goal of exercising no less than four times per week with specific strength, mobility and endurance activities. I also started the year with a vacation goal (by the way – these two things don’t mix well). I did get a vacation in, but I will assure you that I did not get four times of exercising that week. We have also been traveling for my daughter’s volleyball team. While this is an awesome experience, it also does not mix well with trying to exercise four times in a week. It can be done – but by someone more disciplined than me! As I have returned from vacation/travel, we have been busy trying to finish up with 2019 year-end business, ongoing busy clinics here in Johnston and in Ankeny and a busy family schedule. For more excuses – I’ve battled a cold or sinus infection over the course of the month which I will assure you did not motivate me to exercise. It’s scary how I can feel the difference in my body this month even compared to last month. I still feel better than I did when I was much younger (let’s say more than a decade ago) and diet/exercise was not as regular part of my routine. I’ve had more
I think what I’ve RE-learned these last few weeks is you cannot have everything! I cannot have vacation, full work load, get sick and have a full family schedule and still find time to get my exercise (and other personal goals) accomplished. I actually like what we have accomplished so far this year (except for dropping off from my exercise schedule/plans). Typically, I might beat myself up for something like this. Not that beating myself up has proven to help anything in the past, but I have high expectations, not just for others around me and for my clients – but for myself. I’m trying something new. I am accepting that I dropped the ball with my exercise goals, and have paid a little price. I am going to reset and see if I can IMPROVE my consistency in the coming weeks and see if I can feel the difference. I don’t expect that I will achieve perfection, but progress is better than failure. So, if you are like me and have some new plans that aren’t working out the way you had hoped, don’t beat yourself up, see if you can improve from where you are at now and build on your success. We all know the expression “failure loves company”- I’m convinced that success loves company too. Might as well go for the success (I guarantee it’s more fun). When its success related to your health, you will feel better too!
• Physical Therapy • Work Injury Rehab • Sports Injury Rehab
• Trigger Point Dry Needling • Education
NEWSLETTER THE HEALTH & FITNESS
DISCOVER HAPPINESSWITH ARTHRITIS PAIN RELIEF
INSIDE: • Overcoming Arthritis Pain • Relieve Knee Pain In Minutes • Patient Success Spotlight • Tell Us How We’re Doing By Leaving A Google Review
Whether you have arthritis 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! frequently develops among those who are most prone to overuse—those who are over the age of 55. Arthritis occurs when there is a breakdown of the cartilage that covers the ends of the bones. This cartilage is what allows the joints in the elbows, ankles,kneesandhips tomovewith freedom.Withoutcartilage, thebones would rub against one another with each movement, and could cause extreme pain. As the cartilage breaks down, so, typically, does the bone, and as the shape of the joint changes it becomes even more difficult for it to function smoothly. Furthermore, the ligaments and tendons around the joint will often stiffen, and the muscles surrounding the joint will weaken, making it altogether more difficult and painful to move. Whilearthritispain typicallydevelopsgradually, the realizationofwhatyou aredealingwithcanstillcomeasashock. Insomecircumstances thepain willappearmoreabruptly,especiallywhen thepaindevelops inassociation with a change in weather or other environmental circumstance.
When you experience an injury, dealing with the pain that comes as part of the aftermath is expected. While painful, most of the time when recovering from an injury you can find comfort in the knowledge that the pain is temporary. As your body heals, as you go through the motions of building your muscle mass back and improving flexibility with physical therapy, you know that in time you will feel like yourself again. This knowledge gives you something to work towards, and helps the pain feel more manageable—even when it is intense, and never-fleeting. Arthritis pain is different. Arthritis doesn’t develop as a result of a specific injury, but instead develops over time as a result of chronic use, or even as a result of genetic disposition. This can make dealing with the pain of arthritis even more difficult to cope with, as it begs the question: if the pain is coming from inside the joint, is there anything I can actually do about it? Understanding Arthritis Pain. Osteoarthritis is the most common chronic condition to affect the joints. Almost 30 million adults in the United States struggle with the condition, and while it can influence anyone of any age, it most
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OVERCOMING ARTHRITIS PAIN
Turning to over the counter pain medications to cope with arthritis pain is ineffective as a long-term solution. While some of the medications may provide temporary relief, they will not help you overcome the pain for good. Physical therapy, on the other hand, can provide actual relief from arthritis by helping to rebuild strength in the joints through targeted movements and flexibility exercises. There is a lot of current research trying to understand what precisely causes arthritis to develop in some people, and not in others. Everyone uses their joints every day, and while it makes sense that so much pressure would cause pain to develop over time, it doesn’t explain why the pain develops when and where it does, and why it happens to some people and not to others. Anti-inflammation and Arthritis. One leading form of arthritis treatment is with the use of anti-inflammatory medication. Certain types of arthritis develop as a result of a build-up of inflammation in the body. Specifically, the tendons and ligaments become inflamed as a result of an internal attack from the immune system, which is typically triggered by some combination of environmental factors. Avoiding certain foods and movements can reduce inflammation, and thereby reduce pain. Physical Therapy and Arthritis. Physical therapy is highly recommended for the treatment of arthritis because it can strengthen and support the joints through guided practice of movement and strength building exercises. Typically, the best activities for arthritis pain are low-impact activities. Working with a physical therapist is the best way to ensure that you are practicing the correct techniques for overcoming your discomfort. Cindy Bartek Cindy is originally from Nebraska where she graduated from the University of Nebraska –Lincoln. She has been with Johnston Physical Therapy since the beginning. She is Andrew’s wife and partner in the clinic. In the beginning, Cindy primarily took care of the book keeping while her kids were very young. As they have gotten older and the clinic has grown, she started doing more. “My favorite part is taking care of the marketing and social media for the clinics. I also love seeing our staff interact and work with the patients.” Cindy and Andrew have three kids – Josh who is a junior at Iowa State University and studying philosophy. Chloe, 16, is a junior in high school and plays the cello for the Des Moines Youth Symphony and hopes to continue with her music in college. Gabby, 13, is a 7th grader and is on a volleyball team at Ohana Volleyball Club in Grimes and loves it. Cindy notes we also have a dog, Tuco-who we swear is half human.” STAFF SPOTLIGHT
There is a long list of home remedies that are said to help with arthritis pain as well, and there is some credibility to some of these concepts. For example, losing weight, exercising regularly, and making some dietary changes such as reducing caffeine and sugar consumption are said to help alleviate pain associated with arthritis. However, before you start making any changes to your lifestyle, it is best to consult with a physical therapist. For more information about how to rid your life of arthritis pain, contact us.
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Cindy makes taking care of herself a priority. When she is not working you can find her getting some exercise or hanging out in her kitchen making dinner for family and friends. She has been practicing gymnastic strength training for several years and can do things that she never thought possible. “It is a very slow process for me but I can do a handstand and a tuck planche now – they aren’t the prettiest but I can say I can do them!”
Patient Success Spotlight
TELL US HOW WE’RE DOING BY LEAVING A GOOGLE REVIEW
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“Everyone in their office is wonderful!” “Everyone at Johnston PT is very friendly and definitely very knowledgeable! Grant is perfect for runners and athletes, and knows how to really relate to what you are going through. Andrew Bartek has built a great practice filled with highly qualified physical therapists. Everyone in their office is wonderful and they all really know what they are doing. I would highly recommend them for any kind of physical therapy to everyone I know.” - Lindsey A.
1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Google Review page) 3. Tell us how we’ve done! Elevate Clinic
Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.
QUAD SET While lying or sitting with a small towel rolled under your ankle, tighten your top thigh muscle to press the back of your knee downward towards the ground.
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.
Upcoming Free SHOULDER PAINWORKSHOPS
On Tuesday, March 24th • 6pm At Johnston Clinic Location
On Saturday, March 7th • 10am At Ankeny Clinic Location
• Do you suffer with shoulder pain? • Do you experience pain, numbness or tingling when you bend or reach? • Do you suffer from a past injury? • Do you have pain when you drive for long periods? • 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 Shoulder Pain Workshop may be a life changing event for you… ü The single BIGGEST #1 MISTAKE Shoulder Pain sufferers make which actually stops them from healing ü The 3 MOST COMMON CAUSES of Shoulder Pain ü What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery Here’s some of what you’ll learn:
DON’T DELAY, REGISTER TODAY BY CALLING NOW!
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
www.elevateptiowa.com | www.johnstonpt.com
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THE IMPORTANCE OF STAYING ACTIVE DURING WINTER MONTHS Justbecause it iswinter, itdoesn’tmeanyouhave tostay indoors! It iseasy towant to stay in,nestledup inblankets,while it’ssnowyandcold.However, remainingactive in thewintermonths is justas importantasremainingactiveduringanyotherseason!The winterpresentsseveral funactivities thatcandoubleasworkouts.Evensomethingas smallas takingawalkaround theneighborhoodorbuildingasnowmanwithyourkids can give you the amount of daily exercise you need. At Johnston & Elevate Physical Therapy, we can design specialized treatment plans for anyone who may need a little extra push in staying active during the winter. Contact us today to learn more! 9 5 2 1 9 6 5 1 8 6 5 7 6 8 4 5 1 7 2 8 5 4 9 8 7
What are the benefits of exercising during the winter? It is an undeniable fact that dailyexercise isan importantpartofstayinghealthyandpromotingwellness. Itseems easier to get up and exercise when it is warm out, but there is actually evidence to support the benefits of working out in the cold. Depending on the type of workout, exercising incolderweathercanactuallyhaveamorepositiveeffecton thebody than exercising in the heat. According to a study titled “Exercise in the cold,” found in the JournalofSportsSciences, temperatureshoveringaround50degreesFahrenheitare optimal for high or moderate intensity workouts. Conversely, low intensity workouts arebetterperformed indoorsduringcoldermonths,assufficientmetabolicheatmay not be generated well enough to offset the cooler environment. Exercise also helps loosens muscles that may become stiff in the winter months, making iteasiertomaneuveraround. Additionalbenefitstowinterexercising include: • Sunlight intake. Vitamin D is important! Many people lack Vitamin D in the winter, due to a scarcity of desire to venture out in the cold. However, simply stepping outside can have positive effects. Sunlight can act as a natural mood booster, which may even increase motivation to exercise. • Absence of heat/humidity. Too much heat or humidity can sometimes feel suffocating. During colder months, this isn’t an issue. In fact, exercising in the cold can feel invigorating, as the crisp air can increase your energy. You run out of breath easier when it is hot and humid, so when that is taken away, you may be 8 1 4 n° 315825 - Level H rd 6 4 7 7 9 3 8 5 9 4 3 5 1 2 2 8 4 9 7
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able to work out for longer periods of time. • Immunesystemboost. According to theCentersforDiseaseControlandPrevention, even just a few minutes of outdoor exposure during the winter can help prevent against both bacterial and viral infections. Avoiding falls in the winter: While exercise in the winter is important, icy walkways unfortunately pose a higher risk of falling. This can lead to a higher risk of injury, suchasstrains,sprains,and tears.AtJohnston&ElevatePhysicalTherapy,wewant to make sure you stay as balanced this winter, so you can enjoy doing activities the activities of the season without fearing a harsh fall! If you’re looking for ways to get moving in the winter, Johnston & Elevate Physical Therapy can help. Contact us today to find out how we can help make your winter season as enjoyable as possible! 3 5 8 2 9 8 4 6 9 5 8 1 6 4 5 6 8 3
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VEGAN/PALEO CHOCOLATE FUDGE BALLS
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INGREDIENTS • 1 cup walnuts, or nuts of choice • 1 1/3 cup pitted dates* • 1 tsp pure vanilla extract • 3-4 tbsp cocoa or cacao powder • 1/8 tsp salt (optional) • mini chocolate chips (optional) • chia seeds or shredded coconut (optional) DIRECTIONS 7 5 2 6 9 7 2
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Blend all ingredients in a food processor (or halve the recipe and use a single serve blender or mini chopper). When making a full recipe, a food processor is preferred over a blender as ingredients process more evenly and the results are less sticky. Once blended, transfer the dough to a sandwich bag and smoosh into one big ball. Break off pieces and roll into smaller separate balls. Dip in melted chocolate or roll in cocoa powder or shredded coconut or coconut flour. Alternatively, you can form bars or evenly roll out the dough and cut into shapes with cookie cutters! *Tip: If your pitted dates are super hard, just soak them in boiling water for a half hour. 9 8 2 1 4 3 9 8 5 1 2 3 6 2 4 7 n° 329149 - Level Hard
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on your mobile these puzzles and find their solutions by flashing the codes below : 825 n° 329837 n° 3996 n° 34745
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