Take a look at our March newsletter!
theptdoctor.com
718.747.2019
Hours of Operation: Monday–Friday 8 a.m. – 4 p.m.
March 2023
ON THE
MOVE
Can We Make Our Own Luck?
When I was a kid, I believed in the luck of the Irish. It was a fun and simple way to view the world. I thought the universe rolled out the red carpet for some people and had it out for others. If you were lucky, great! If you weren’t, bummer — but there’s nothing you can do about it. These days, though, I think differently: I believe we can make our own luck to a certain extent. Let me explain. I’ve talked about this a few times in the newsletter before. Here in the clinic, optimistic patients with high feelings of contentment recover faster than people down in the dumps and constantly beating themselves up. If you want to be lucky, you need to act lucky, but not in a “fake it ‘til you make it” kind of way. If you can learn to “let go,” then you can be your own leprechaun and make your own pot of gold at the end of the rainbow. Didn’t your mom, priest, pastor, or rabbi ever tell you that you hurt yourself when you remain angry at someone? I’m sure everyone has heard that at some point in their life. On the other hand, you can also choose to be the Grinch who ruins their own Christmas!
From there, I tap acupuncture points on the patient’s head, face, and hands while they mentally and verbally “let go” of the topic they have been “holding onto” for way too long. When they “let go” of that, their discomfort and pain diminish. Yes, it sounds silly... or does it? When we stress, our muscles tighten up. When we have tighter muscles, our joints don’t move as well. And tight joints are painful joints. The reason I started doing this technique is because, for some people, the tight muscles and joints won’t stop giving them pain until they “let go,” and no matter how many times we loosen them up, they will continue to tighten up again and again until they “let go.” Finally, after the tapping is done, I ask the patient to try bringing up their painful feelings again. The results are amazing! Typically, they either can’t bring their feelings up at all, and/or their pain level drops by 90%. Some patients need an hour of tapping to feel better, and others have such strong emotions that it takes several sessions for them to work through their problems. If you feel you might fall under this category and require EFT for your pain or discomfort, then let your therapist know, and one of our EFT- trained physical or occupational therapists will schedule time with you. Now, here is where it gets interesting. I thought EFT was limited to in-person treatment with a therapist physically tapping acupuncture points on your skin... I mean, right there in the same room as you. Boy! Was I wrong? It can actually help someone who is not even in the same room as the therapist. You don’t believe it? Neither did I until I tried it. Tune in to next month’s newsletter to read about my amazing experience with distance healing using EFT.
But my theory doesn’t stop there. I think you can make luck for other people, too. Why? Because of an effective treatment called the Emotional Freedom Technique (EFT), which, by the way, we are trained to perform in our clinic. EFT is a method we sometimes use to help people with pain stemming from trauma and anxiety. I’ve even tried it on myself and still do on occasion. I have also had great results using it with patients.
First, I ask the patient to focus on something that irritates or unsettles them until they can
–Dr. Robert Morea
feel it in their body. Maybe their chest starts to feel heavy, their shoulders feel tight, or their pain level increases.
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Soreness or Pain? KNOWING THE DIFFERENCE MATTERS
Exercising improves our bodies and minds, including mental health, sleep quality, and disease prevention. However, the one downside to exercise that deters some people from engaging is soreness the day after a workout. However, soreness is completely normal! It means your body worked hard to become healthier and stronger. But sometimes, that soreness can be more intense, and the level of discomfort is more severe than a subtle throb. When the discomfort after a workout is unbearable or persists for a few days, this may be a sign of pain from an injury. Telling the difference between an average level of soreness and something more serious can be difficult, especially if someone is starting their fitness journey for the first time. So, let’s set the record straight. Here is how to tell the difference between normal muscle soreness from exercise and pain from a possible injury. Soreness When we exercise and push our bodies to become stronger, we’re actually making tiny tears in our muscle fibers. This is normal; our muscles become stronger as the body repairs these tears because the fibers become thicker and more powerful. However, this tearing and repairing can make us sore the day after a workout.
To identify soreness, recognize that muscles will feel tender, and you may feel an ache when you try to use the muscle while sitting, standing, or lifting something. Typically, this ache is only present when those muscles move again, not at rest. However, the longer these muscles stay static, the tighter the muscles will get as they repair, which makes moving them again painful. So, the critical characteristic here is that soreness is typically present as you force the muscle to move .
Muscle soreness should also only last for 2–3 days and onsets about 24 hours after physical activity occurs.
Pain Be concerned if the sensation is a more jarring and sharp pain rather than merely soreness with movement. Pain can occur outside the worked muscles, like in the joints or tendons of an affected area. While soreness is a dull ache, pain can feel like a stab with specific movements. Also, pain may be present even when the muscle is not moving . If someone is lying down after a workout and feels pain in their knee, even when not in use, that is pain, not just routine soreness. Pain may last longer than 2–3 days and can happen as you exercise or within 24 hours. Also, while muscle soreness subsides as the muscles move, pain can become more severe when you move the injured area again. If you believe your discomfort is pain and not muscle soreness, consult with your doctor to help identify the injury and outline the next steps you should take to heal.
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What Is Healthspan? And How Can You Improve It?
Invest in all aspects of your fitness. Exercise is always an excellent investment for a healthier life, but to increase your healthspan, you’ll need to invest in all facets of your fitness, not just cardio. To diversify your health investments, focus on strength, power (how much energy you can output in a short time), balance, flexibility, and cardio. You can accomplish this through any activity, but ensure your weekly exercises are well-rounded and include at least one exercise in each category. How much you invest matters. We all get busy, that much is true, but how much time you invest in your health makes a difference in how much you get on the return. Ideally, you want to exercise in one of the above categories for 30 minutes daily. If your schedule is slammed, and exercise seems impossible to fit in, try to exercise at a higher intensity (at a level where you cannot hold a conversation
If you're retired or about to retire, you have a new and exciting life ahead of you. You may plan to travel the world, start a home project, or adopt a pet. Whatever you decide to do in your retirement, it’s essential to ensure you have as much time to enjoy it as possible.
So, how do you make it last?
The best way to ensure you get the most out of your life after retiring is to focus on improving your healthspan. While your lifespan is how long you live, your healthspan is how long you can do things independently with complete physical and cognitive ability. Your healthspan also impacts the quality of life left in your lifespan, and the more you invest in it, the more you can enjoy your sunset years to their fullest. Here’s what you can do to invest in your health now to get the highest return in the future.
during it) for at least 15 minutes a day for roughly the same results.
Investing in a well-rounded exercise routine with consistent time durations can improve your healthspan for many years. While the amount of time you have left is important, the quality of that time undoubtedly matters, too. When you invest in your healthspan, you’re investing in your independence!
CLASSIC CABBAGE ROLLS Inspired by TasteOfHome.com INGREDIENTS
TAKE A BREAK!
• 1 medium head cabbage • 1 1/2 cups chopped onion, divided • 1 tbsp butter • 2 14.5-oz cans Italian stewed tomatoes • 4 garlic cloves, minced
• 2 tbsp brown sugar • 1 1/2 tsp salt, divided
• 1 cup cooked rice • 1/4 cup ketchup • 2 tbsp Worcestershire sauce • 1/4 tsp pepper • 1 lb lean (90%) ground beef • 1/4 lb Italian sausage
DIRECTIONS
1. In a Dutch oven, cook cabbage in boiling water for 10 minutes; drain. Rinse in cold water; drain. Remove 8 large outer leaves; set aside. 2. In a large saucepan, sauté 1 cup onion in butter. Add tomatoes, garlic, brown sugar, and 1/2 tsp salt. Simmer sauce for 15 minutes, stirring occasionally. 3. In a large bowl, combine rice, ketchup, Worcestershire sauce, pepper, and remaining onion and salt. Crumble beef and sausage over mixture and mix. 4. Remove thick vein from cabbage leaves for easier rolling. Place 1/2 cup meat mixture on each leaf; fold in sides. Starting at an unfolded edge, roll leaf to completely enclose filling. Place rolls seam side down in a skillet. Top with sauce. 5. Cover and cook over medium-low heat for 1 hour. Reduce heat to low; cook 20 minutes longer or until a thermometer inserted reads 160 F.
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
718.747.2019
theptdoctor.com 212-73 26th Ave. Bayside, NY 11360
Hours of Operation: Monday–Friday 8 a.m. – 4 p.m.
1. Can We Make Our Own Luck? 2. The Difference Between Muscle Soreness and Pain 3. The Investment You Can't Afford to Skip INSIDE THIS ISSUE
Classic Cabbage Rolls
4. A Viral Workout That Actually Works!
A WORKOUT TREND THAT’S HERE TO STAY THE POWER OF 12-3-30
Benefits of the 12-3-30 Exercise One reason this workout is gaining so much traction on the internet is because of the benefits. The first benefit users love is that this exercise gives you almost all of the same aerobic perks as running without the high impact on joints (thanks to that 12% incline!).
Workout fads come and go, but the benefit of aerobic exercise has never gone away. Right now, a popular exercise trend called the 12-3-30 Workout is circulating the internet. The thing is, this fad actually works, and fitness professionals are giving this exercise the green light.
So, what is it, and why is it so good for you?
12-3-30 Explained The 12-3-30 Workout is pretty simple once you understand what the numbers stand for! Each number in the name correlates to a part of the exercise performed on a treadmill. Twelve percent is the incline you set the treadmill to, 3 mph is the speed at which you walk, and 30 minutes is the amount of time you walk. That’s it! These three numbers create the ideal circumstances in which your body has the resistance to utilize its muscles while also moving fast enough to increase heart rate and reap aerobic benefits. And 30 minutes a day, five days a week, is the ideal exercise to ensure your heart, body, and mind stay healthy.
The second benefit the 12-3-30 Workout offers is endurance. Walking uphill instead of on a flat terrain causes us to activate more muscles, while 30 minutes of exercise forces us to remain at a high-intensity level for longer. This ultimately forces our bodies to acclimate to rigorous movement, which improves our health. Like any other workout, the 12-3-30 is also great for weight loss, regulating blood sugar, and improving cardiovascular health. But it’s also important to remember that no one exercise should be your only source of movement. Consider adding the 12-3-30 exercise to your weekly rotation, or use it to follow your weight training or other strength exercises for the best results.
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FREE BACK PAIN WORKSHOP
Have you ...
• Missed out on playing cards or going to lunch with friends due to arthritic back pain? • Convinced yourself that your arthritis can’t go away so, therefore, your back pain can’t go away? • Found yourself worrying more about your pain, numbness, and tingling than about living your life?
• Tried EVERYTHING and just want to get back to normal? Then this free workshop is for you!
You’ll learn great tips and exercises to manage your pain naturally, without the need for invasive treatments or medications. What better way to be out and about in the beautiful spring weather? Don’t put up with pain any longer! Register today and give yourself the knowledge and skills you need to reclaim your life! Space is limited and disappearing quickly! To ensure you get a seat, R.S.V.P. by March 22.
Call us TODAY at 718.747.2019. WHEN: Wednesday, March 29 TIME: 2 p.m. WHERE: The PT Doctor Clinic
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
Are you having difficulty walking? Do you feel unsteady on your feet? Would you like to “come and go” without having to worry about falling? Our NEW “Boxing for Balance” program at The Physical Therapy Doctor clinic can help YOU achieve better balance, strength and endurance! Boxing works by moving your body in all planes of motion while continuously changing the routine as you progress through the workout. This is non-contact boxing, so YOU will be doing all the hitting! BOXING FOR BALANCE
The interactive sessions are one-on-one with a well-trained “Boxing for Balance” coach and are organized and overseen by a physical therapist. We train people with all levels of balance deficits. “Boxing for Balance” is covered by Medicare and other major health insurance. Learn how non-contact boxing can boost your balance, endurance, and strength ... and it’s fun and interactive, too!
To ensure you get a seat, R.S.V.P. by March 15. Call us TODAY at 718.747.2019.
WHEN: Wednesday, March 22 TIME: 2 p.m. WHERE: The PT Doctor Clinic Receive free boxing gloves if you sign up for future visits!
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
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