Is the quarantine causing you to lose the amount of physical activity you had before the stay-at-home orders were put in place? The sedentary lifestyle that I’m sure many people have experienced since being quarantined to their homes can actually lead to more aches, pains, and discomfort than one may think. Your body, quite simply, was made to move! With gyms and exercise classes closing down for the time being, it can be difficult to find the motivation to get your daily physical activity while sitting at home.
WSLETTER t Your Health And Caring For Your Body
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
ould still be an essential part of quarantine time. WITHAPHYSICAL THERAPIST TODAY!
Training should still be an essential part of quarantine time. CHECK INWITHAPHYSICAL THERAPIST TODAY!
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ProMotion Rehab is committed to the health and wellbeing of you and your child. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after every session, we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. To do your part to prevent the spread of this contagious disease, we ask parents that if you or your child is demonstrating symptoms of coronavirus— coughing, sneezing or fever— please stay home. Additionally, if you or your child has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support.
REDUCE YOUR RISK OF INFECTION
REDUCE YOUR RISK OF INFECTION
CLEAN YOUR HANDS OFTEN
AVOID TOUCHING YOUR FACE
SNEEZE & COUGH INTO TISSUES
USE GLOVES WHEN NECESSARY
AVOID HUGS & SHAKING HANDS
CLEAN YOUR HANDS OFTEN
AVOID TOUCHING YOUR FACE
SNEEZE & COUGH INTO TISSUES
USE GLOVES WHEN NECESSARY
www.physiosc.com
www.physiosc.com
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
Is the quarantine causing you to lose the amount of physical activity you had before the stay-at-home orders were put in place? The sedentary lifestyle that I’m sure many people have experienced since being quarantined to their homes can actually lead to more aches, pains, and discomfort than one may think. Your body, quite simply, was made to move! With gyms and exercise classes closing down for the time being, it can be difficult to find the motivation to get your daily physical activity while sitting at home. Fortunately, with the warmweather coming in full swing, it is a great time to get outdoors and play some spring sports – while continuing to stay safe and keep your distance, of course. As always, if you find yourself in pain from a throwing injury this spring or you’d like to discuss ways you can stay active, don’t hesitate to contact ProMotion Rehab. COMMON CAUSES OF THROWING/UPPER EXTREMITY INJURIES: Upper extremity injuries typically fall under one of two categories: acute or overuse. Acute injuries are caused by a single specific incident, such as a strain or tear. Overuse injuries are caused by excessive repetitive movements over time. SOME OF THE MOST COMMON TYPES OF UPPER EXTREMITY INJURIES INCLUDE: • Tennis elbow. While this term is colloquially referred to as “tennis elbow,” it can also be caused by other sports and activities, including softball, baseball, raking leaves, and even excessive typing on a computer. Tennis elbow is an overuse injury that results in inflammation of the tendons in the forearm, making it difficult to lift your arm. • Golfer’s elbow. This is another colloquial term, used to describe an overuse injury causing muscle inflammation inside the elbow. It is also sometimes referred to as “Little Leaguer’s Elbow.” This injury runs from the bony point of your elbow and can stretch down your forearm, making it difficult to extend or lift your arm. Sports and activities that generally result in golfer’s elbow include golf, baseball, softball, bowling, and gardening. THROWING INJURIES & PREVENTION
• Flexor tendinitis. This is an overuse injury that causes swelling in the tendons that control your hand movement, making it difficult to bend your fingers and move your hand or elbow. Flexor tendinitis is typically associated with sports that require constant throwing, such as softball, baseball, football, or shot put. • Frozen shoulder. Frozen shoulder can result from either an acute injury or an overuse injury. It occurs when the tissue in your shoulder thickens or scar tissue forms, causing your shoulder to feel as if it’s being “squeezed” and making it difficult to move. • Rotator cuff tear. Rotator cuff tears can occur from either acute or overuse causes, as well. For example, falling on an outstretched arm, sustaining a blow to the shoulder, or partaking in repetitive overhead motions (such as those in swimming, softball, baseball, tennis, or football) can all result in rotator cuff tears. This occurs when the muscles or tendons that surround the shoulder joint become damaged or torn.
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WHAT CAN I DO IF I THINK I SUSTAINED AN UPPER EXTREMITY INJURY?
With more time around the house during these uncertain times, there is also more time to consult with your physical therapist. At ProMotion Rehab, we are able to treat both old and new injuries alike. If you feel an old injury flare up, or if you think you may have sustained a new injury from playing spring sports from the comfort of your backyard, contact us. The overall goal of physical therapy is healing and prevention. In addition to treating the injury, our physical therapists will help strengthen the affected area, in order to prevent additional injury from occurring. Our physical therapists can also provide you with helpful warm-up and cool-down techniques for your sport or hobby, in order to lower the risk of sustaining another injury. At ProMotion Rehab, we will work with you to accommodate your needs, even while stay-at-home orders are still in place. Our physical therapists are dedicated, experienced, and willing to help, even (and especially) during these times. In addition to injury treatment and prevention, our licensed physical therapists can also provide you with necessary physical and hygienic precaution tips for staying safe and healthy during the pandemic – all while still being able to carefully get out and participate in the activities you love. For more information, contact us today.
NATURAL WAYS TO BOOST YOUR IMMUNITY!
Right now, no one wants to get sick. There are things that are in our control to reduce the risk of infection. We all know that washing our hands is a key component at this time. Continue to follow the advice of our public health agencies, as they strive to keep us updated. It is good to note that we are able to impact our resilience and healing capabilities by boosting our immunity through diet and supplements. I have compiled a list of some great supplements and foods for this purpose: • Vitamin C is always a great supplement to take to boost your immune system. Vitamin C helps your body boost its production of the antioxidant which is required by the immune system to function optimally. Vitamin C also boosts your body’s production of interferon, which is anti-viral. Vitamin C has been proven effective with viruses, from the common cold to the flu. • Vitamin D is another effective supplement to help boost your immune system. In a study from the American Journal of Clinical Nutrition, researchers conducted a double-blind placebo study where participants were given 1,200 IUs (international units) of vitamin D or a placebo. The participants that were given the vitamin D had a 58% reduced risk of flu. Several recent studies are also linking Vitamin D deficiency with increased incidence and severity of COVID-19 infections. If you don’t want to take a supplement, just step outside for about 15 minutes to get your daily dose naturally from the sun. • Vitamin B6 is vital for supporting biochemical reactions in the immune system. A B6 deficiency can reduce your body’s production of white blood cells. Additionally, B6 helps your body make interleukin-2 which helps direct the actions of your white blood cells.
• Mushrooms are a great addition to an immune boosting protocol. Mushrooms can help augment the immune system and reduce fatigue and stress. They also provide polysaccharides to increase the activity and impact of natural killer cells and macrophages which are your body’s first line of defense against infection. • Food really can be medicine, and eating a healthy diet full of fruits and vegetables can really help your immune system function at its best. Bone broth is an excellent superfood for boosting immunity. It contains amino acids, like arginine, cysteine and glutamine that can help to shorten and prevent viral infections. Eating chicken noodle soup for a cold is not just an old wive’s tale, research has proven that the nutrients in chicken noodle soup can help prevent white blood cells from crossing the mucous membranes to reduce congestion and ease the duration of a cold. Many fruits, vegetables and herbs provide anti-viral properties such as: oranges, pomegranates, wild blueberries, kale, garlic, fennel, parsley and turmeric. • And last but not least, wash your hands!
Call Today! LAKE CITY (843) 374-0185 FLORENCE (843) 407-0377
HEALTHY RECIPE: CREAMY THAI CARROT & SWEET POTATO SOUP
EXERCISE ESSENTIALS
SLEEPER STRETCH:
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Start by lying on your side with the affected arm on the bottom. Your affected arm should be bent at the elbow and forearm pointed upwards towards the ceiling as shown. Next, use your unaffected arm to gently draw your affected forearm towards the table or bed. Hold for twenty seconds and repeat on both sides.
INGREDIENTS: • 1 tbsp coconut oil • 2 cups chopped yellow onion • 2 cloves garlic, minced • 1 tbsp minced fresh ginger • 2 tbsp red curry paste • 4 cups low-sodium vegetable broth, plus more if needed • ¼ cup raw almond butter or peanut butter • 3 cups diced peeled carrots • 3 cups diced peeled sweet potatoes
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• ½ tsp fine-grain sea salt • Freshly ground black pepper • Up to ¼ tsp cayenne pepper (optional, if you like spice) FOR GANISH: • Minced fresh cilantro • Fresh lime juice
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DIRECTIONS: In a large pot, melt coconut oil over medium heat. Add onion, garlic, and ginger and sauté for 5-6 minutes until onion is translucent. Stir in curry paste. In a small bowl, whisk together some of the broth with almond butter until smooth. Addmixture to pot, along with carrots, sweet potatoes, salt, and remaining vegetable broth. Stir until combined. Bring soup to a low boil over medium-high heat and then reduce heat to medium-low. Cover and simmer for 15-20 minutes, until potatoes and carrots are fork-tender. Ladle soup carefully into a blender. You will likely have to do this in a couple of batches, depending on the size of your blender (never fill your blender past the maximum fill line). Being careful to avoid hot steam from the lid, blend on low and slowly increase speed until soup is completely smooth. (Alternatively, you can use an immersion blender and blend the soup directly in the pot.) Season with salt and black pepper to taste. For more spice, add ¼ tsp cayenne pepper, and blend again. Transfer soup back to pot and reheat if necessary. If desired, you can thin soup out with a bit more broth if it’s too thick for your preference. Ladle soup into bowls and top with minced cilantro, a squeeze of lime juice.
FOUR POINT + ARM RAISE
Start on hands and knees, hips and shoulders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. 8-10 times on both arms. To progress this exercise further and add more of a whole body challenge, try picking both knees up from the floor before you raise your arm, so that you’re balancing on your toes and one hand. Hold the position for 3-10 seconds and then repeat on the other side.
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YOUR HEALTH IN MIND!
FREE 20 MINUTE CONSULTATION
The staff at Pro-Motion Rehab is focused on keeping our equipment and facilities clean for you. To help prevent the spread of COVID-19, we want to also encourage our patients to help prevent the spread of coronavirus by:
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CALL TO SCHEDULE TODAY! LAKE CITY 148B Sauls Street FLORENCE 610 W. Palmetto Street
Lake City, SC, 29560 TEL: 843-374-0185 FAX: 843-374-0189 CAMDEN 301 E Dekalb St # B, Camden, SC 29020 TEL: 803-432-2432 FAX: 803-432-1779
Florence, SC, 29501 TEL: 843-407-0377 FAX: 843-799-1944 MCCOLL 3080 Hwy 15, 401 E, McColl, SC 29570 TEL: 843-894-1141 FAX: 843-894-1142
CLEANING HANDS OFTEN
AVOID TOUCHING YOUR FACE WITH UNWASHED HANDS
STAYING HOME IF YOU ARE SICK
If you are feeling sick, we ask that you stay home and contact us to reschedule your appointment. Thank you!
Offer valid for the first 20 people to schedule. Expires 07-27-20
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