Kaizen Physical Therapy - May 2020

MAY 2020

KaizenSeattle.com | 206-524-6702

HELPING YOU HEAL FROM A DISTANCE

the business so our patients could continue their healing. We are focused on preparing for the day we can open our doors again, and our staff has been more than supportive. But there have been some silver linings in all of this chaos. We swiftly got the Kaizen Physical Therapy phone app off the ground and running! (Learn all about it from this month’s insert.) We even established new telehealth practices and were able to connect with patients without having to physically interact with them. At the time of writing this, we are still working out a few kinks in making sure we are compliant with HIPAA, but I know the opportunity to perform telehealth is going to be vital for our patients. Amid all the chaos and in swiftly adapting our practice, I’ve been spending more time at home with my family and finding joy in these special moments. Our oldest, Dylan, is pretty self-sufficient, and he’s been able to continue with his schooling with little fuss. Our 7-year-old, Julien, thought that staying home from school meant no school and was pretty bummed to find out his mom had loads of coursework planned for him. And our youngest, Allison, has no idea what’s happening, but we’ve all had the special honor to watch her take her first steps as a family.

These past few months have been nothing short of strange. Who could have predicted we would spend 2020 fighting a disease that has taken over the globe? Like many small businesses, Kaizen Physical Therapy has had to adapt to COVID-19’s demands. In early March, our clinic heightened our already regimented sanitizing procedures. We recognized that this could be a big deal from the beginning, and we remained vigilant about sanitizing everything we touched and washing our hands before and after seeing patients — something we also do when there isn’t a pandemic. Soon, we had to scale back our practice quite a bit. While we could still see patients, we had to limit the number of patients we could see during the day because we had to ensure each patient had their own room. We created a 1-to-1 ratio of patients to therapists, and no more than five people are in the clinic at one time. We also had to place extra value on our patients recovering from surgeries. While all our patients receive the best care, it’s mandatory that our postoperative patients continue receiving care to avoid scar tissue from causing more pain and limiting movement. However, all of this also meant we had to make the very tough decision to scale back hours for our staff and even let some go. It wasn’t an easy decision, but we had to do what was best for

safe at home, but if you are in any pain whatsoever, give our team a call! You don’t need a prescription from a doctor to see a physical therapist! Like many states, Washington classifies physical therapists as essential businesses. This allows us to stay open to provide in-person care at a safe distance and with minimal touching. If you are in pain, we can offer an affordable and effective way to heal without having to bog down our medical system. Right now, we have to leave doctors and medical personnel on the front lines to fight this disease. They are working tirelessly and around the clock to battle COVID-19 and save lives. This is an unprecedented time for many of us, but I’m confident that we will get through it together. Let us know how we can help you by calling 206-524-6702. Stay safe and be well.

The most important message I can send to you all right now is to stay

–Dr. Colin Sisco

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THE WOMAN WHO RACED 4,200 MILES IN 18 DAYS AND WON MEET CYCLING LEGEND LAEL WILCOX

When Wilcox won the Trans Am in 2016, she became the first woman and the first American ever to do so. According to NPR, the victory came down to a combination of endurance and luck. In the final days of the race, she was in second place behind Steffan Streich when exhaustion sent him pedaling out of Bumpass, Virginia, in the wrong direction. When the two met on the road at 3 a.m., a panicked Streich turned around and sprinted neck and neck with Wilcox toward the finish. After a few miles, she pulled ahead and won. In response to those who said a woman could never win the Trans Am, Wilcox told NPR, “If you beat 'em, you beat 'em. That's what happens. And then everybody has to change the way they think." Perhaps the most impressive thing about Wilcox, even more than her 2016 win, is that she didn’t start cycling until she was 20 years old, when her boyfriend at the time gave her a bike. Since then, she’s competed all over the world, logging a total of 100,000 miles in 35 countries. When she’s isn’t racing, Wilcox encourages teenage girls to try cycling with scholarships and group events. In November 2019, she even starred in “I Just Want to Ride,” a 38-minute film following her quest to win the 2019 Tour Divide Race. To learn more about the film and what makes Wilcox tick, visit LaelWilcox.com.

Picture the distance between Oregon and Virginia on a U.S. map. Now, picture crossing that distance on a bicycle. Odds are you either can’t imagine it or you conjured up a monthslong slog, but in 2016, ultra-endurance cyclist Lael Wilcox crossed that distance in just 18 days and 10 minutes — the second- fastest time in the history of the Trans Am Bike Race. As hard as it is to believe, the 4,200 mile stretch from Astoria, Oregon, to Yorktown, Virginia, is actually a racecourse. Every June, roughly 50–100 cyclists undertake the journey, pedaling through a total of 10 states. It’s an insane obstacle course of cars, mountains, and weather events that riders go through alone, without required checkpoints or designated rest periods.

A NEW OPTION TO TREAT LOWER BACK PAIN Good news for Medicare beneficiaries! In a landmark decision, the Centers for Medicare and Medicaid Services (CMS) has opted to cover acupuncture treatments for those suffering MEDICARE NOW COVERS ACUPUNCTURE

College of Physicians found moderate evidence that acupuncture is effective at treating lower back pain and may be a viable option for you if other methods of pain relief aren’t working. WHAT WILL MEDICARE COVER? For those with Original Medicare (parts A and B), your plan will cover up to 12 acupuncture treatments over 90 days. These have to be administered by a licensed acupuncturist to treat chronic lower back pain. If you see noticeable improvements in your condition after your treatment, an additional eight sessions may be covered. WHAT’S THE BIG PICTURE? The CMS’ decision to cover acupuncture marks the first time Medicare has expanded to an area of alternative medicine. The decision came in response to the opioid crisis, which

has unfortunately highlighted the extremely harmful effects of painkillers on individuals and families. As more alternative medicine treatments are studied, Medicare beneficiaries faced with other forms of chronic pain may have new treatment options opened to them. If you feel that your chronic pain isn’t responding well to physical therapy alone, don’t be afraid to incorporate treatments like acupuncture in conjunction with exercises like yoga. These typically work well as a supplement to physical therapy. If you’ve been suffering from chronic pain and would like an alternative to opioids or surgery, talk to your physical therapist and see what options work with your current treatment.

from chronic lower back pain. This new treatment option opens more possibilities for those seeking pain relief and hints at more choices becoming available to beneficiaries in the future. If you’ve been wanting to try acupuncture for your chronic lower back pain, then there are some things you should know before seeking treatment. CAN ACUPUNCTURE HELP? Acupuncture is an ancient form of medicine, with roots as far back as 100 B.C. Today, many patients in the United States have found the treatment effective — though clinical trials have proven inconclusive. However, in 2017, guidelines published by the American

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UNLOCK YOUR SPICE POTENTIAL! THE TECHNIQUES BEHIND MAKING EXCELLENT INDIAN FOOD

BAGHAR/TARKA (TEMPERING) Add whole spices (cumin, cloves, cardamom, peppercorns, curry leaves, dried pepper, etc.) to oil and fry until fragrant. That’s it! The spices infuse the oil with flavor, and the roasting further develops the spice. You can temper spices at the beginning of a recipe, like a curry, before adding other ingredients, or you can stir it into a dish right at the end, like dal or stew. Every Indian household has a different version of tarka dal, which is essentially prepared lentils with a tempered oil and spice mixture stirred into it. This technique jazzes up any Indian dish, and getting creative with spice combinations is half the fun! BHUNAO (SAUTÉING AND ROASTING) In order to understand how to bhunao, you need to be familiar with masala, an Indian spice mixture that has been ground into a powder or paste. Most commonly, masalas are a combination of onion, garlic, ginger, tomatoes, and spices. However, masala ingredients can

vary according to region and personal preference, but you can find some version of it on the spice aisle of most grocery stores. To bhunao, start by heating oil. Then you add your masala and cook over medium-high heat. As the water in the masala evaporates, it’ll stick to the pan; use splashes of water, yogurt, or stock to loosen it and prevent burning. Do not let your masala burn! Your masala has been “bhunaoed” once it’s thick and shiny and you can see the oil has separated. Finally, add meat and vegetables and cook down to your liking. This is the most important technique for recreating Indian curries, such as tikka masala and korma. Now that you know a few Indian cooking techniques, be creative in the kitchen! When you’re not following a recipe, you can have fun and explore different flavor combinations while still knowing exactly what to do.

Indian food is a dream cuisine for many plant-based, vegetarian, and vegan eaters, but it can seem very intimidating to cook at home. That’s only because you may not be familiar with the cooking techniques used to make it. How do you make the most of your spices? How do you combine vegetables (and/or meat) with the spices? Here are two techniques to get your favorite Indian dishes tasting as authentic as those served at a restaurant.

AVOCADO MAYONNAISE Inspired by The Kitchn

TAKE A BREAK!

Your entree is only as good as the seasonings and sauces that accompany it. We guarantee you’ll be looking for excuses to pair this vegan avocado mayonnaise with all your meals!

INGREDIENTS

• 1 tsp lemon juice, freshly squeezed • 1/2 tsp salt • 1/4 cup olive oil

• 2 ripe avocados • 1 tsp chipotle peppers in adobo sauce • 1 tsp Dijon mustard

DIRECTIONS

3. Turn the processor on again and slowly pour in olive oil. 4. Blend for 1 minute or until smooth.

1. In a food processor, blend

avocados, chipotle peppers in adobo sauce, Dijon mustard, lemon juice, and salt for 1 minute.

2. Scrape the mixture down the sides of the bowl.

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

206-524-6702 KaizenSeattle.com

5025 25th Ave. NE, #201 Seattle, WA 98105

INSIDE THIS ISSUE

1.

OUR TEAM’S RESPONSE TO COVID-19 AND ENSURING YOU CAN STILL HEAL

2. MEET THE WOMAN WHO BIKED 4,200 MILES IN 18 DAYS A NEWWAY TO TREAT LOWER BACK PAIN 3. THE SECRETS OF INDIAN FOOD AVOCADO MAYONNAISE 4. SHOULD YOU SKIP YOUR WORKOUT IF YOU’RE SICK?

SHOULD YOU SKIP YOUR WORKOUT IF YOU DON’T FEEL WELL? WHY SOME EXERCISE IS BENEFICIAL WHEN YOU’RE SICK

Getting sick is terrible, especially if you’re trying to stick to a consistent workout routine. You may think sickness means more rest days — but in fact, depending on your symptoms, continuing to exercise could be a good thing. While it may seem like common sense to avoid exerting yourself too much when you’re feeling under the weather, the effects of exercising while you’re sick are a bit more nuanced than you think. If you’re sick and trying to decide if you should try to get a workout in, assess where you feel your symptoms. Are they only above the neck? Or are they above and below the neck? Symptoms of a head cold, such as a runny nose, a mildly sore throat, and some congestion, shouldn’t keep you from exercising. At the very worst, you might just have to cut back the intensity of your workout. If you usually go for a run, try decreasing the time of your run or going for a walk instead. There’s actually evidence that exercise can help alleviate symptoms located above the neck when you’re sick. For instance, walking and jogging can help clear up congested

nasal passages. Many runners will attest to the fact that their workout actually helps them feel better when they’re sick. There’s also evidence that yoga can boost your immune system and ease aches related to sinus issues. Saying “om” might even help too, as one study found humming could actually aid in opening clogged sinuses. If you have a fever or any type of stomach problem, however, you should skip your workout altogether. And if your workouts seem to exacerbate your sickness, take a break until the sickness subsides. That said, it’s nice to know that it takes more than a little case of the sniffles to throw off your workout routine!

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HEALING HAS NEVER BEEN EASIER Check Out Our App!

We’re introducing the latest way for you to get the healing you need, wherever you may be: Kaizen Physical Therapy’s App!

You’re never alone in your healing process with our new app. We have designed exclusive software for our patients, targeting your specific needs to help you continue your vital healing process. The app’s features include: » Awards: What’s better than knowing you’re a great

patient? Having a virtual trophy case to prove it! » Follow-Along Exercises: You don’t have to be a physical therapist to do at-home exercises. Our team has a bounty of high-definition exercise videos that will show you the moves and help you perfect them. » Ways to Connect With Us: Contact the Kaizen Physical Therapy team straight from the app’s secure instant messaging system. » And More: Track your daily progress, set up appointments, and more! How: Once you are set up for at-home exercises, you will be sent an email with a startup link. Follow that link and the instructions to start accessing all your exercises from your mobile device! Learn More: Give our team a call at 206-524-6702 or email us at info@kaizenseattle.com .

Note: This app is not meant to replace in-clinic therapeutic techniques. This platform merely offers you the tools you need to complete your at-home exercises with ease!

Stay safe, be well, and happy healing!

–Dr. Colin Sisco

206-524-6702

www.kaizenseattle.com

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