Horizon PT - February 2020

physical therapy and rehabilitation February 2020

3600 Miller Road, Flint, MI 48503 • 810-620-8042 • horizonptflint.com

MOTIVATING YOURSELF OUT OF A RUT In the Groundhog’s Shadow This month, I want to talk about the most important holiday no man should ever forget: Groundhog Day. Alright, Groundhog Day isn’t the most high-profile February holiday, but this holiday — or more accurately, the movie “Groundhog Day” starring Bill Murray — got me thinking about something we all experience. In the movie, Murray’s character finds himself reliving the same day, Groundhog Day, over and over again. While no one in real life has ever literally had to relive a day, there are times when it feels like we’re going through the motions, doing the same thing over and over again. I felt this way myself for a time when I was going to physical therapy school. I wasn’t exactly in a rut, but I did feel like I was doing the same thing day after day. It was a relentless march of school, school, and more school, never ending. Even my weekends didn’t feel like getting a few days off. During the week I would study in class, and on the weekends I studied at home. There were no breaks! I felt like a robot, just enduring school every day because that’s what I was programed to do. What kept me going was my goal at the end of the road. I had to keep my long-term goals in mind. If I didn’t, I would have quit. When I got tired of the monotony, I’d think about why I was doing it. I was in physical therapy school so I could become a physical therapist and open my own practice. With my own practice, I would be able to help my community while being financially stable enough to support myself and my family. Thinking about the possibilities of days to come motivated me to get through all the days in between. This is a tactic I revisited while studying for my board exams. The test is brutal, and studying for it took up every second of my time. When I wanted to give up, I’d look out the window at my car. At the time, I was driving a car that was almost 30 years old. I reminded myself that if I didn’t study hard to pass my boards and get a job as a physical therapist, I wouldn’t be able to afford a new car. In my

breaks, I would look at cars I wanted to drive to keep myself motivated. That helped me push forward when studying got hard. Focusing on what motivates you helps so much when you find yourself in a rut. Many of my patients who have been doing physical therapy for a while can reach a point where they don’t feel like they’re making progress. They’re still hurt or in pain, but they aren’t getting better as quickly as they thought they would. Not seeing your own progress can make things much harder. It helps to look ahead at what you’re working for. When you’re well again, you can return to your job, enjoy a game of golf without pain, or play with your grandkids. Find your goals and use that drive to keep moving forward. People often give up not because things are hard but because they don’t think things will ever change. If you feel like you’re reliving the same day over and over again without any changes, look to the finish line. Remember where that hard work will take you and what you’re working for. Hard work always pays off, so keep yourself motivated until you can reach your goals. “What kept me going was my goal at the end of the road.”

-Dr. Jerome Adams



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help improve focus for hyperactive kids. In one national study of youths by the University of Illinois, participants’ attention deficit hyperactivity disorder symptoms were reduced after spending time in a green setting versus a more urban one. This may be due to the fact that natural environments call upon our “soft fascination,” a less exhausting type of focus than what is required by urban environments. Emotional benefits were discovered too, including reduced aggression, increased happiness, and improved self-esteem. Beyond just getting outside, the type of contact we have with nature also matters. Visits to nature centers and watching “Planet Earth” are two ways to experience the outdoors. But research points specifically to the importance of free play in the natural world: unstructured outdoor time when children can explore and engage with their natural surroundings with no curriculum, lesson, or activity to complete. Ever notice how kids are fascinated by the simplest things? A child visits a rose garden, but before they even get to the flowers, they become captivated by a leaf on the ground or an ant crawling on their shoe. Children are born naturalists. These are the moments we need to recapture. Take a page out of that kid’s book, and as the saying goes, stop and smell the roses — or leaves or ants —with no checklist and no plan, just time spent playing outside.

In a 2008 survey conducted by the National Trust in Britain, children were more likely to correctly identify a Dalek from “Doctor Who” than a barn owl. Likewise, a 2010 Kaiser Family Foundation study of 8–18-year-olds in the U.S. found that the average youth spends more than 53 hours a week engaged with entertainment media. These statistics, coupled with growing concerns that children are spending less time outdoors, are leading to terms like “nature deficit disorder” and global initiatives to get kids outside. Why is contact with the outdoors so important? Researchers are answering this question by studying the benefits of time spent in nature. One benefit is that outdoor time helps kids understand boundaries and learn how to assess risk. As naturalist, author, and broadcaster Stephen Moss puts it, “Falling out of a tree is a very good lesson in risk-reward.” Not to mention, time in nature may

A Pain-Free Tomorrow OUR PAT I ENTS SAY I T BEST

“Everything is well prepared. The people knowwhat they are doing to help one with their problems. It is a pleasant atmosphere where one can relax and get the help needed. Also, there is material you can get to help recommended Horizon to my friends, and I believe Horizon can help them as I was helped. When I first came here, I could not lift my right leg. It is now 90% better. ” on days when you have no appointment. I have

“My experience was delightful, and I would tell anyone and everyone about this place. It’s a great place to be in, and I’m grateful to be able to get my life back.”

–Rayshawn Burns

–Nasir Nuhammad



WHERE THE HEART IS 3 Tips to Improve Your Heart Health at Home

cardiovascular disease. In a study on adults over the age of 45, the Cleveland Clinic reported that “Those who slept fewer than six hours per night were about twice as likely to have a stroke or heart attack as people who slept 6–8 hours per night.” GRATITUDE Negative emotions, like stress and chronic anger, often contribute to high blood pressure and heart disease. Help yourself tap into more positive emotions by counting your blessings. More than just making you feel good, practicing gratitude improves your physical health and well-being. Harvard Medical School has found that tapping into positive emotions has been “linked with better health, longer life, and greater well-being.” These are simple lifestyle choices you can make every day to improve your heart health. However, when it comes to your heart, there’s no replacement for good exercise. If you’re struggling to improve your physical fitness after an injury, call 810-620-8042. The experts at Horizon Physical Therapy and Rehabilitation can create a custom fitness plan to help you safely work out and improve your heart health.

Over 610,000 Americans die due to complications related to heart disease every year. Heart disease is the No. 1 killer in the United States, causing high blood pressure, heart attacks, and even strokes. Fortunately, most of these diseases are preventable with good lifestyle choices. February is American Heart Month, and we’re looking at some surprisingly simple ways you can improve your heart health today!

FLOSS People who have gum disease often have the same risk factors for heart disease. The bacteria infecting your gums can reach the rest of your body through your mouth, entering the bloodstream and leading to inflammation in your blood vessels. Brushing and flossing daily helps remove plaque and prevent gum disease. GOOD SLEEP Even if you practice healthy habits in every other area of your life, if you don’t get enough sleep, then you put yourself at higher risk for

Easy Shrimp Scampi

Have a Laugh

Inspired by The Blond Cook

Make date night simple with this easy shrimp scampi recipe.


1/2 cup dry white wine

• • • • •

4 tbsp butter 4 tbsp olive oil

• • •

1/4 cup lemon juice 8 oz cooked linguine

1 tbsp minced garlic

1 lb shrimp, peeled and deveined

1/4 cup parsley

1/2 tsp oregano


4. Stir in remaining butter and olive oil and cook until butter is melted. 5. Add cooked shrimp to skillet and cook for 1 minute, stirring occasionally. 6. In a serving bowl, top cooked linguine with shrimp mixture. Garnish with parsley and serve.

1. In a skillet over medium heat, melt 2 tbsp of butter with 2 tbsp of olive oil. Add garlic and cook for 2 minutes. 2. Add shrimp and oregano, stirring frequently until shrimp is pink. Remove shrimp from skillet. 3. Add wine and lemon juice to skillet and bring the mixture to a boil.



3600 Miller Road Flint, MI 48503



When Every Day Is the Same

Stop and Smell the Roses

Our Patients Say It Best

3 Easy Ways to Prevent Heart Disease

Easy Shrimp Scampi

A Cheesy Myth About the Moon


THE STORY BEHIND THE MY TH We’ve all heard the silly statement before: “The moon is made of cheese!” Although we may not fall for it as adults, when we were children, our eyes twinkled with

The simplest version of the phrase’s origin tells of a cunning fox that advised a starving wolf to search for food among humans. The wolf listened, and he was attacked by the humans. The wolf escaped, and in his fury, he attempted to kill the fox. To save himself, the fox promised the wolf that he’d show him the location of an abundant food supply. That night, under the light of a full moon, the fox led the wolf to a well and pointed to the reflection of the full moon on the water’s surface deep in the well, claiming it was cheese. The hungry wolf jumped into the well to eat the cheese, forever trapping himself. Thus, the fox successfully escaped the wolf’s wrath. As with any ancient proverb, variations of the story have developed over time, but its message has remained the same: Don’t believe everything you’re told. In today’s world of oversaturated information and advice, this is a valuable tip to follow, no matter what age you are.

possibility as we gazed up at the full moon and wondered if it really could be made of cheese. While science says no, it’s still an entertaining phrase that holds a valuable lesson for adults and children alike. The motif first appeared in folklore during the High Middle Ages as a proverb invented by a French rabbi. The full phrase is actually “The moon is made of green cheese,” and serves to warn against the dangers of credulity, or the willingness to believe in things that aren’t based on reasonable proof or knowledge.



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