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www.GilbertPT.com July 2018
TEAM MEMBER SPOTLIGHT The Gilbert Gazette Meet Our Newest Physical Therapist, Dr. Abbey McMillen, DPT!
W hen I was a junior in high school, I felt the pressure of choosing what to do after graduation. For me, college was the answer, but choosing a major was daunting. I had always been drawn to medicine and enjoyed science classes, but the medical field was broad, and I wanted to narrow down my options before I entered my senior year. After thinking about what was really important to me, I realized that above all else, I was passionate about the healing and rehabilitation process. After tearing my ACL, I had knee surgery and physical therapy, so I had already been on the receiving end. After some consideration, I knew that I wanted to help people through physical therapy the same way my therapist had helped me. So I began to look at programs in the area. Once I graduated from high school, I enrolled in a six-year physical therapy program at Lebanon Valley College. I completed three years of my undergraduate degree, then immediately began three years of my doctoral degree. When the time finally came for me to start clinical rotations, I was excited and relieved. I had spent years studying and learning new material, and now I was finally going to put my education to practice. As a student, I was most interested in manual therapy, so I took time to research clinics in the area that specialized in manual and spinal therapy. Once I found Gilbert Physical Therapy, I put in a request. Thankfully, I was placed exactly where I wanted to be.
will have in the future. Right now, I am fascinated by prenatal and postnatal physical therapy. I am looking forward to learning how to treat pregnancy-related back pain, and I am excited to continue my education on the subject. I also can’t wait to learn from the best physical therapists around. When I’m not at work, I love spending time with my parents, brother, and sister, and of course my dog, Cusco. I enjoy being outside, hiking, biking, swimming, and taking Cusco on walks — he’s a bull mastiff, so our walks are an arm and leg workout. I also enjoy
Now that I’ve completed all of my clinical hours and earned my doctoral degree, I am proud to say that I am the newest therapist at Gilbert Physical Therapy! I was hired officially at the end of May, and I couldn’t be more grateful. I love the atmosphere of our clinic, I love our team, and I love our patients. There’s no place I’d rather be!
playing games; anyone in my family will tell you that I’m competitive by nature. I also play a few musical instruments in my free time. I am so excited to start my career at Gilbert Physical Therapy, and I am looking forward to getting to know my patients and starting them on the path to recovery. I love meeting new people, so don’t be afraid to say hi and chat me up the next time you’re in the clinic.
NOW THAT I’VE COMPLETED ALL OF MY CLINICAL HOURS
I hope you had a great Independence Day. See you soon!
AND EARNED MY DOCTORAL DEGREE, I AM PROUD TO SAY THAT I AM THE NEWEST THERAPIST AT GILBERT PHYSICAL THERAPY!
–Dr. Abbey McMillen, DPT
I know that my career has only just begun, but I am so excited about the opportunities I
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How Much Sunshine Is Too Much?
KEEP YOUR FAMILY SAFE
To many people, summer is all about heading outside to enjoy the weather. But getting too much sun can be dangerous. To have a fun- filled summer with your family this year, remember that it’s essential to protect yourself from harmful UV rays. Cover Up Covering your skin is one of the best ways to avoid skin damage. Wide- brimmed hats, long-sleeved shirts, and long pants or skirts can protect your skin from direct exposure to UV rays. While this tactic protects you from the sun, it offers poor defense against the heat. So, if you opt for cooler attire, it’s important to cover all exposed skin with a copious amount of sunscreen. Be sure to reapply every two hours for maximum skin protection. Spend Less Time in the Sun If you’re planning to spend a significant amount of time in the sun, consider your environment. Will there be plenty of shade? Will you have to bring your own? What’s the best way to step out of the sun for a few minutes? Wearing sunscreen and protective clothing are great ways to shield yourself from UV rays, but it’s important to avoid being in direct sunlight for long periods. Taking a break from the sun gives your
body the time it needs to recuperate and helps prevent sunburn and heatstroke. Common Myths About Sun Exposure Many people think that a tan is better than a sunburn, but the result of tanning is still sun damage. When your skin tone changes due to the sun, regardless of whether it tans or turns red, it’s a result of the epidermis reacting to damage caused by UV rays. Both are symptoms of harmed skin. While vitamin D is important, the sun does not contribute to its creation as much as you might think. Doris Day, a New York City dermatologist, explains that if your skin were to constantly produce vitamin D from being in the sun, it would reach toxic levels. Vitamin D is the only vitamin that your body can produce on its own, through a common form of cholesterol or 7-dehydrocholesterol. Spending time in the sun does help vitamin D form, but you need far less exposure than you think.
Knowing how to protect yourself from UV rays is the first step to having a safe, fun-filled summer!
Patient Testimonial Don’t Just Take Our Word for It
AWESOME STAFF AND AWESOME RESULTS!
“I didn’t know what to expect after deciding to commence physical therapy for knee pain during running and shoulder pain during swimming. I am now completely impressed! My pain is gone, and my muscle strength has improved. Not to mention that it was such a treat to work with the staff! Thank you for all of your hard work and great attitudes. I am now pain-free!” –MARIA N.
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6 Steps to Improve Your Balance
Sidestepping: If necessary, place your hands on a countertop or wall for stability. Take 10 sideways steps in one direction with your toes pointed straight ahead, then take 10 steps back to your starting point. Repeat in the opposite direction. Once this becomes easier, use a resistance band around your ankles or calves. Single-Leg Stand: Stand on one leg for up to 30 seconds, then switch legs and repeat. Try to do this 3–5 times per leg. To challenge yourself, multitask by brushing your teeth or talking on the phone while performing this exercise. Sit to Stand: Sit in a firm chair, such as a wooden dining room chair. Stand without using your arms, sit back down immediately, and repeat for a total of 10 times. Tandem Standing or TandemWalking: Place your feet so the heel of one foot touches the toes of the other foot. Try maintaining this position for 30 seconds. Once this becomes easy, try walking heel-to- toe, as though walking a tightrope. At Gilbert Physical Therapy, we understand that losing your balance can be frustrating. We want to give you back the life you deserve. Call us today at 717-591-0955 to learn more about balance impairment and how we can help.
As you age, poor balance becomes more of a reality, but falling doesn’t have to be a normal or accepted part of aging. At Gilbert Physical Therapy, we provide education to retrain your neurological and muscular systems so you can regain the independence you deserve. A physical therapist will diagnose you and determine the treatment that’s best suited for you. After they’ve made their assessment, they will pick a treatment plan that fits with your goals. This may include balance training, strength training, and pain management. Many exercises to improve your balance, such as leg strengthening, can be done safely at home. The American Physical Therapy Association recommends these six easy exercises that you can do practically anywhere. Perform these moves near a countertop, wall, or other sturdy surface for support. Standing March: March in place for 20–30 seconds. As it becomes easier, challenge yourself by moving to different surfaces, such as carpet or grass. Standing 3-Way Kicks: Standing on one leg, move your other leg out in front of you, then to the side, then behind you. Repeat 10 times, then switch legs.
SUDOKU
BALSAMIC GLAZED PORK CHOPS
This flavorful take on pork chops is the perfect centerpiece for yourmeal. You can serve the chops alongside a simple salad, charred asparagus, or any other summer veggies youwant.
INGREDIENTS
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4 boneless pork chops
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1 teaspoon crushed red pepper flakes
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1/4 cup balsamic vinegar
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1 teaspoon fresh thyme
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3 tablespoons raw honey
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Salt and freshly ground pepper, to taste
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2 cloves garlic, minced
DIRECTIONS
1. Heat oven to 400 F. 2. Generously season pork chops with salt and pepper. 3. In a saucepan, combine balsamic vinegar, honey, garlic, red pepper flakes, and thyme. 4. Bring to a boil, reduce heat, and simmer gently for 5–6 minutes. 5. On high heat in an oven-safe
saute pan or skillet, sear the pork chops for 1–2 minutes on each side.
6. Brush chops with half of glaze and transfer to oven. 7. Roast 6–8 minutes. 8. Remove fromoven and brush with another coat of glaze. Let cool 5–10 minutes and serve.
Inspired by paleoleap.com
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717-591-0955 www.GilbertPT.com Hours: Monday, Wednesday, Thursday 7am to 7pm Tuesday, Friday 7am to 12pm
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
5103 Carlisle Pike Mechanicsburg, PA 17050
this issue INSIDE
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Meet Our Newest Physical Therapist
Battling the Summer Sun! Patient Testimonial
Falling Doesn’t Have to Be a Part of Aging Balsamic Glazed Pork Chops
Must-See Swimming Holes of the World
Exclusive Spots You Must See to Believe Secret Swimming Holes of the World
Summertime is for swimming, but why settle for a community pool when you can have access to the most beautiful swimming locales in the world? These three exclusive, little-known spots are sure to take your breath away. Hali’i Falls, Hawaii With its spiral staircase of waterfalls, this remote jungle location offers up more than one unique spot to take a plunge. Visitors never fail to be awestruck by the deep blue-green hue of each pool created by the four cascading waterfalls. Hali’i means “to spread out,” which is precisely what each waterfall does, showcasing a serene experience unlike any other. But the beauty of this one-of-a-kind experience is only outdone by its exclusivity. To reach these pools, you’ll have to hike through dense forest, deep marshes, and wide-open pastures of sugar cane. Dos Ojos, Mexico The Spanish translation of the name for this magical system of caves is “two eyes,” and you’ll want to have yours checked after you see this
swimming hole. When limestone bedrock collapses, a sinkhole called a “cenote” is formed. The previously unearthed water from the natural aquifer balances a color palette of earth tones with the most majestic shades of blue you’ll ever behold. The calling cards for these bodies of water are the Blue Eye and the Black Eye. Both offer unforgettable experiences, but the price of entry is a hefty sense of adventure. You’ll need a full set of scuba gear to get to either hole. The Baths, Virgin Gorda A day in the Caribbean is like living every moment inside a beautiful pastel painting. The elegance of this location in the British Virgin Islands will make you feel like you’ve been transported into a cathedral. The large boulders and natural rock formations create shallow caves that will captivate your eyes as you wade through the water in wonder. When you exit, you’ll witness the sight that gives this beautiful spot its name. A handful of 40-foot granite boulders form private pools as if that was what they were made for.
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