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Health & Fitness
The Newsletter About Achieving and Maintaining Optimal Well-Being
UNDERVALUING THE MOST personal asset one has year after year tends to create a backlog of problems. Compensation is the common response to a musculoskeletal problem, and thismay keep usmoving but now the stage is set for more complexity. Complexity eventuallymeansmore cost, time, specialists and no guarantees it can feel like new again in the future. WITH THIS LITTLE story inmind, I would invite each of you to do a little inventory of your body and just ask yourself “why am I undervaluing myself in relation to other expenses that are part of living?” When looking at your future what is it you are imagining? For many, it is getting out and enjoying life, retirement and playingmore golf, tennis, travel, hobbies and on and on. All those activities require a body that works, that can meet the demands. THE IDEA OR goal for most is not to limp into Medicare age and then wonder why these years are not so golden. Respecting and acknowledging your body for the amazing amount of work it does and realizing when it gives you pain that these are indicators that something is amiss, is a step in the right direction. When you hear a “thumping” under your car you don’t just turn the radio louder so you don’t hear the problem. Yet, we often use pain relievers with this logic. IT IS IMPORTANT to keep in mind that pain is not all of an inflammatory origin. Pain that goes on formonths to years is often being perpetuated by amechanical basis which causes pressure from dull to sharp. Pain medication just treats the perception of pain or if an anti-inflammatory - any associated inflammation. The mechanical issue which is the real perpetuator of the problem does not get handled with medication. It gets handled with solutions which correct the mechanical basis of the problem. Only makes sense, right? You would not expect Tylenol or Ibuprofen to fix a fractured bone (a mechanical breakdown), so why do we expect it to fix a long-term mechanical shoulder or back pain disorder. It can hide the pain but we know what happens when we stop taking it or when we put more demand on our shoulder.
SOMETIMES IT JUST surprises me what people value over themselves. I had a consultation recently and the person was having long standing hip and back pain which was getting worse and required Norco opioid medication at least once per day to get through her work day. THE CONSULTANT IDENTIFIED several areas that were highly correctable and if she worked at it, she couldminimize her cost and obtain personal control over the problem. I tried to communicate that her rehab prognosiswas highly positive, her quality of life with work and socially would improve and no more Norco. THEONEHITCHwas she had a deductible (under $500), small bymost standards, but this was too much for her. This surprised me since her life did not sound enjoyable and opioid medication is hard to get on a long-term basis and not to mention its side effects. Certainly, one could, if money was that tight, cut expenses on some other area to make it work. I thought she would jump at the chance to improve her condition since it was highly correctable. IF SHE HAD a car in need of $500 worth of repairs, would she say – “sorry, that is just toomuch, I will just risk it not breaking down.” Probably not – why?” Well, cars are not too forgiving when they break down, they can leave you stranded on the side of a road at the worst of times and delaying the repair can lead to more expensive repairs later. People may not be happy about it but will see it as a necessity, pull out the credit card and find a way to pay it back. OUR BODIES, HOWEVER, do not always get the same priority. It is not seen as a necessity. Bodies have this way of handling neglect for a while and pushing forward one more time with the cost often being a few more debits on one’s quality of life credit card. Some people are alright sacrificing personal health when it requires personal expense. I can understand, we all tend to delay getting help with a body problem, there is always this hope it will go away and sometimes it does. Our bodies are amazing healing systems but whenmonths of waiting add to years of disappointment, the writing is on the wall.
The Value Of You! (Continued)
WITH THE NEW year well underway, it’s always good to look into our lives and determine what we are valuing; get some good reality on the theme of our decisions and see what they are saying. What conclusions can you draw? This question can take us into some deep introspection for sometimes we recognize some hard facts that are not positive about where we put our time and energy (money). Reprioritizing what one values would hopefully put one’s body in the position where it is getting the attention it deserves. If you do not want it to let you down, then start by listening to it and give it the attention it needs to feel whole again. IT IS INTERESTING to realize that the annual healthcare exam most people get puts very little attention on themusculoskeletal systemunless the patient voices a problem. Prevention is not on the radar, and the conclusion is that if it is not hurting then it is performing well. We do not take that approach with the heart. We do not assume if not having any chest pain or palpitations, arrhythmias all is in order. We have blood tests, stress tests, echocardiograms and on and on to identify a problem before it occurs. Prevention is the goal in this area of health. THE TRUE REALITY of the big healthcare picture is that our musculoskeletal system is actually the foundation for our overall health. Whenwe canmove, be active, exercise and do the things we enjoymany other conditions are handled as well. Themusculoskeletal system is actually the foundation for overall good health. Vascular, cardiac, hormonal, weight gain, depression, high triglycerides, cholesterol, diabetes, etc. (huge bulk of America’s health issues) are improved with exercise and doing the physical things one enjoys. Maintaining an efficient and balanced musculoskeletal system does not occur by random exercise or
accident and certainly not by neglect. One needs a personal exercise strategy which targets your weak links and helps to keep themworking efficiently over time. Knowledge is truly power when it comes to our health. I CAN ONLY encourage you to put the proper amount of value on your body. If you have been neglecting it then it may require more time and expense, but it is truly an investment toward a more enjoyable life, one that is more in your control. IN THE FUTURE, the physical therapist will be a much bigger player in the perpetuation of health because the research data is going to validate that overall health starts with good musculoskeletal health. This plays out as less medication, surgeries, lost work hours, and other reducible expenses. The health crisis in this country ($3.5 trillion spent annually and counting) will eventually demand to find a more sustainable way to help people. We need to think less about health care and more about health creating. PT is a health creating profession. I wrote an article last March on the Hidden Costs of Pain, it’s on our website. Check it out, it can help one see the big picture. Unfortunately, our patient at the beginning of this article will have to learn the hard way. The school of hard knocks is always enrolling.
Health and Happiness,
Vincent Hanneken, PT
Low Carb Recipe
G A R L I C B U T T E R ME AT B A L L S W I T H Z U C C H I N I PA S TA
INGREDIENTS • 1/2 lb ground turkey meat • 1/2 lb ground pork meat (optional) • 1/2 cup shredded cheese • 1 crumbled bouillon cube (optional) • 1 tbsp hot sauce • 1 cup fresh chopped cilantro, divided • 1 tsp Italian seasoning
• 4 cloves garlic, grated + 2 cloves garlic, minced • 1/2 tsp red crushed chili pepper flakes (optional) • 3 tbsp butter • 4 medium zucchini, spiralized • lemon juice
DIRECTIONS For turkey meatballs: Combine ground turkey and ground pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro and black pepper in a bowl. Mix well with your hands or fork to form medium balls. Arrange the turkey meatballs on a plate and set aside. Melt 2 tbsp butter in a large skillet over medium-low heat. Cook the turkey meatballs for 8-10 min on all sides until cooked through. While cooking, baste the meatballs with the mix of butter and juices. Remove to a clean plate and set aside. For zucchini noodles: In the same skillet, melt remaining 1 tbsp of butter; then add lemon juice, hot sauce, minced garlic, and red pepper flakes. Add zucchini noodles and cook for 3-4 min, stirring regularly, until zucchini is done but still crisp and juices have reduced a bit. Garnish with more cilantro or parsley. Push zucchini on one side of the skillet and add the turkey meatballs back to the pan and reheat for about a minute. Serve the garlic butter turkey meatballs with lemon zucchini noodles immediately with a lemon slice on the side.
Welcome to the World Baby Collins! O ur DPT, Amanda Collins welcomed a baby girl into the world! “Brynn Noelle Collins joined our family on December 26, 2019, weighing 7lb 13oz and 21 inches tall! Looks like she’ll be taking after her dad in height! Big brothers Nate and Ben are warming up to their little sister and have started to enjoy giving her kisses, “snuggies”, and lying with her during tummy time. Life as a family of 5 has been the best kind of busy and we’re so glad we have a little girl in the mix.”
Attention Shoulder Pain Sufferers! Saturday, March 14, 2020 @ 10 AM Full Potential “Learn To Manage Rotator Cuff Pain Without Medication, Injections, or Surgery!”
We have limited spots available and space will fill up fast, so register now to avoid missing out. Call 616.392.2172 today and sign up!
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5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. E-cigarettes are popular, but they’re not completely problem-free. They don’t contain the harmful chemicals in cigarette smoke but, they still do contain nicotine, so your goal should be to quit completely, not just switch to a less toxic version. 8. Clean up. Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).
1. Aim for lucky number seven. Young and middle-age adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found inmeat and full-fat dairy products. Choose leaner cuts and reduced-fat options.
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Relieve Your Pain Try these simple exercises to relieve hip pain and improve leg strength! Exercise Essentials
Relieves Hip Pain
Relieves Back Pain
BUTTERFLY STRETCH While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs.
HIP ADDUCTION - SIDELYING Lie flat on your side. Place a rolled towel between your waist and the floor, directly above your hips. Position your bottom leg in line with your trunk. Bend your top knee and place your foot flat on the ground directly in front of your bottom knee. Lift your bottom foot as high off the ground as you can, keeping your knee straight. Relax your leg back to the start position.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Patient Success Story!t
“NO PAIN!! WAHOO!” Hear from a workshop attendee that became a patient and had excellent things to say! “I can sit, walk, drive, lift, and crouch with no/minimal pain! Waking up in the morning isn’t a struggle anymore. Vince, thank you! Without your workshop I wouldn’t be here! I was mistreated from other clinics and lost all hope in PT. It took a lot of time to decide to go, and I’m so glad I did. I appreciate the attentiveness you had in the workshop. If you hadn’t approached me when you noticed the pain I was in, I probably wouldn’t have come back and healed. Luke is a valuable asset to your team. He was a night and day difference from my last PT.
The clinic strengths are: • Staff is attentive, knowledgeable, and kind • The print-outs for stretches are a valuable key • The sciatica workshop is brilliant • Text message reminders are awesome • Reception staff is the best I’ve encountered
I don’t think anything could’ve been a better experience. From the bottom of my heart (and healing sciatica nerve) THANK YOU!”
-Abigail T.Page 1 Page 2 Page 3 Page 4 Page 5 Page 6
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