Take a look at our May newsletter!
MAY 2024
6358 EDGEMERE BLVD. EL PASO, TEXAS 79925 915-562-8525
11855 PHYSICIANS DR. EL PASO, TEXAS 79936 915-855-6466
Move to Improve!
Physical Therapy’s Role in Enhancing Your Quality of Life
As we enter May, a month bustling with observances like Arthritis Month, National Physical Fitness Month, National Fibromyalgia Awareness Day, and Mental Health Awareness Month, I’m reminded of physical therapy’s critical role in each of these areas. What ties them all together is movement and how integral it is to managing and improving countless conditions. Recently, I had the pleasure of speaking with a rheumatologist on our podcast to discuss the role of physical therapy in treating conditions like arthritis and fibromyalgia. We explored why, despite the discomfort, movement is particularly beneficial for those suffering from these conditions. Just a few weeks ago, we sponsored the First Arthritis Awareness Walk in El Paso, and our team participated in the walk, putting into practice the very essence of what we preach — movement is medicine. The American Physical Therapy Association designates us physical therapists as movement experts. Whether through manual therapy, exercises, or other activities, our goal is to get people moving. In last month’s newsletter, Anthony discussed the benefits of staying active for overall health. This month, I’m focusing more on specific conditions like arthritis. It’s a common misconception among patients with arthritis or fibromyalgia that movement will exacerbate their pain, making them hesitant to get moving, and I don’t blame them! When you’re in pain, the last thing you want to do is exercise. Yet, properly dosed movement can significantly relieve pain and improve quality of life. The challenge often lies in the mindset. Many people with arthritis view their diagnosis as a disability — a list of “I can’t do” activities. But with the right guidance, they can! While our team can’t cure these conditions, we can certainly help manage them and maintain mobility. With arthritis affecting over 59 million adults in the U.S., it’s clear why our role is so vital. Do you know a friend who needs PT? Have them call our office! If they mention our newsletter, they’ll score a FREE 15-minute consultation. They can call 915-562-8525 for the Edgemere Boulevard clinic or 915-855-6466 for the Physician’s Drive clinic.
In our practice, patients often come to us for help with pain relief. We work on reducing pain with hands-on treatment and maybe some pain-relieving modalities. We also start gentle stretching and light exercises to get the body moving. Gradually, we increase the activity level, tailoring our approach to each individual’s capabilities and needs. Once the patient is ready for discharge, they always get a home program, and we recommend our wellness program for ongoing management, which supports patients in continuing their exercises in a supportive and nonintimidating environment. I understand that going to a gym can be daunting for many, especially when heavy equipment and extremely fit people surround you. That’s why our clinic offers a comfortable space where patients can stay motivated and receive guidance from our highly trained technicians, who typically hold a degree in kinesiology or exercise science, unlike personal trainers you find at the gym. Mental health is another critical aspect of what we do. Exercise is not only beneficial physically but also mentally. However, exercising in an uncomfortable environment can have the opposite effect. That’s why we’ve designed our clinic’s environment to be supportive and inclusive.
This May, we’re excited to introduce fitness challenges in our clinic and continue our active engagement on social media, where you can find our latest podcast episodes, exercise videos, and much more on platforms like YouTube, Facebook, TikTok, Instagram, and Spotify. Scan the QR code to head over to our YouTube page!
Whether you’re dealing with arthritis, looking to improve your mental health through exercise, or just trying to stay active, remember that physical therapy can offer the support and expertise you need to move better and feel better.
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SPRING INTO WELLNESS Refreshing Ways to Revitalize Your Health Routine
Find Friends A workout buddy can keep you invested in your routine. They’ll keep you motivated and accountable — it’s much
Spring is the season of renewal and rejuvenation, so there’s no better time to revitalize your health and wellness routine. New routines can boost your motivation and keep you engaged. From workouts to diet, it’s time to get out and take advantage of the sunshine! Get Outside Winter is fierce, unrelenting, and notorious for derailing outdoor fitness routines. It’s finally warm enough to exercise outside, so mix things up and get outside. Jump on a bike and ride through the wind. Slip on your jogging shoes and run through the neighborhood. Put on your swimsuit and head to the pool. Nature is full of challenging and fun activities, so take advantage of the warm weather before the next winter arrives. Spice Up Your Routine If you’re into yoga or weight training, try new exercises. A new routine ensures you won’t miss any muscles while keeping you engaged. When the treadmill becomes a dreadmill , do your cardio on an elliptical or stationary bike. Grab some free weights if you’re starting to find weight machines dull. There’s always an alternative to keep things interesting.
harder to skip a workout if someone’s relying on you. Even better, a partner can keep you safe if you’re weight training. Consider enrolling in a class if you have trouble finding someone to work out with. Not only can you learn new fitness tips and tricks, but you can also make friends. Springify Your Diet Winter typically involves plenty of warm comfort meals, such as soups and hot chocolate, but spring is blooming with other options. It offers an array of refreshing and delightfully light dishes. Strawberries, pineapples, and avocados are best these months, along with many other delicious foods perfect for salads and smoothies. Shake up spring and keep to your regimen. There’s no better time to build healthy habits, especially in May’s warm weather. Take a jog with a friend, and afterward, enjoy a strawberry smoothie, and you’ll surely have an exceptional season.
Paw-some Adventures GEAR UP YOUR PUP FOR A HIKING ADVENTURE
of dog-friendly food is also essential, with the quantity adjusted based on the hike’s duration. A collapsible bowl will be handy for feeding your canine companion during breaks. First-Aid Kit Safety should always come first. A dog first-aid kit is indispensable for addressing unexpected issues on the trail. These compact kits typically include dressings, bandages, and tools for removing ticks or thorns. Being prepared for minor injuries ensures you can safely complete the hike without making any injury worse. Boots While some dogs may resist wearing boots, they can be a lifesaver in challenging terrains. Opt for boots that protect without compromising comfort. Though you likely may avoid trails with terrain that could harm your
dog’s paws, having boots in your pack is, at least, a proactive measure for unforeseen circumstances, ensuring your canine companion’s paws are protected if needed. Waste Bags Be responsible out on the trail. That means bringing poop bags. Attach them to the outside of your backpack or tote bag for convenient access once your dog has completed its business. The “leave no trace” practice will help maintain the pristine beauty of the trail for everyone to enjoy. Emergency Harness Preparedness is critical, and an emergency harness adds an extra layer of safety. A proper harness will allow you to carry your dog on your back in an emergency. This versatile harness ensures that you can provide assistance in challenging situations.
Setting out on a hiking adventure with your furry friend is a rewarding experience, but ensuring their safety and comfort on the trail requires careful consideration of essential gear. Before heading out, consider your dog’s unique needs and preferences so it’s an enjoyable and bonding adventure for you both. Here’s an introduction to some must-have hiking gear for your canine companion. Food and Water One of the most important aspects of hiking is staying well-nourished and hydrated. Packing more water than you think may be necessary is crucial, especially on a trail where natural water sources may be scarce. An ample supply
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The pursuit of health is a never-ending journey, and there is always more we can do to better ourselves. New revelations about effective lifestyle changes ensure there’s always more to know. No. 1: Don’t skip breakfast. Breakfast is the most important meal of the day, but busybodies and dieters frequently forgo this morning meal to their detriment. A recent study showed that regular breakfast correlates with a healthy cardiovascular system and a reduced risk of stroke, diabetes, obesity, and hypertension. Another study revealed that people who skip breakfast are less likely to lose weight. Breakfast can be anything from buttered toast to yogurt and granola. But the best options are high-protein, low-calorie choices. No. 2: Drink coffee after breakfast. Speaking of breakfast, wait until after your morning meal for your daily cup of joe. Drinking coffee before you eat can slow your glucose control, causing blood sugar spikes. It will also reduce caffeine’s efficacy, as it increases your cortisol levels too early. No. 3: Keep a water bottle on hand. Hydration is the key to wellness. Every cell in your body demands a constant supply of H2O, so drink water. It’ll abate headaches while giving you better sleep, a sharper mind, and a better mood. It’s recommended that you drink half your body weight in ounces. If you weigh 150 pounds, drink 75 ounces. 4 Expert-Backed Tips for Better Health
A reusable water bottle to help measure your intake is an excellent helper in this mission. If you just can’t drink that much, eating fruits and vegetables with high water content can help bridge the gap. No. 4: Don’t stress about wellness. The purpose of wellness is to improve your life. If you resent and stress about your diet, change it to something that suits you better, like flexible dieting. If you don’t want to wake up early and exercise before work, don’t. The best thing you can do for yourself is stay mindful. Be aware of what, when, and how much of everything you consume. Just don’t stress if you’re not perfect all the time. Everyone makes mistakes, but you can always get back on track.
CITRUS BBQ CHICKEN Inspired by FoodNetwork.com
TAKE A BREAK!
INGREDIENTS • 8 skin-on chicken leg and thigh pieces
• 3 cloves garlic, minced • 1 tbsp Dijon mustard • 2 tbsp Worcestershire sauce • 2 tsp ground cumin • 1 1/2 tsp smoked paprika • Salt and pepper to taste
• 1 1/3 cups ketchup • 2 tbsp brown sugar
• Juice and zest of 1 orange • Juice and zest of 1 lemon
DIRECTIONS
1. Place chicken in a large resealable plastic bag. Combine all other ingredients in a small bowl. 2. Reserve 1 cup of the sauce and add the rest to the plastic bag. Toss to evenly coat the chicken and marinate overnight. 3. In a small saucepan over medium-high heat, add remaining sauce and bring to a boil. Reduce heat and simmer to thicken sauce, about 10 minutes. Set aside. 4. On grill set for medium-high heat, arrange chicken skin side down. Cook until grill marks form, about 4 minutes. Flip chicken, cover grill, and cook until a thermometer inserted into thighs reads 165 F, about 20–25 minutes. 5. Serve with remaining sauce.
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915-562-8525 | www.SpineRehab.net 6358 Edgemere Blvd. El Paso, Texas 79925
1. Discover Physical Therapy’s Impact on Arthritis and Mental Health 2. Rejuvenate Your Routine With 4 Spring Wellness Changes Paws and Paths! 3. 4 Tips for Optimal Health and Wellness Citrus BBQ Chicken 4. Retracing Your Steps for Better Health INSIDE THIS ISSUE REVERSE YOUR ROUTINE The Physical and Mental Gains of Retro Walking
Psychologists and self-help gurus say it doesn’t help to dwell on where you’ve been. But what if walking backward — literally — could benefit your health? According to a 2023 CNN health report, walking backward is a unique exercise regimen with potential advantages for your joints. Contrary to traditional forward walking, retro walking, as it is often referred to, engages different muscle groups, fosters improved balance, and contributes to overall fitness in various ways. One of the primary benefits is the engagement of muscle groups not heavily used in forward walking. When walking backward, you use your hamstrings, calves, and glutes to a greater extent. This variance in muscle engagement can lead to enhanced strength and toning, providing a good workout. Walking backward can be particularly beneficial for those recovering from injuries and/or dealing with joint issues. The unique motion of retro walking puts less strain on the knees, making it a safer alternative for damaged joints that still delivers cardiovascular benefits through a low-impact workout. As people age, balance and coordination are crucial components of overall fitness. Retro walking challenges both brain and body to adapt to a different spatial orientation,
enhancing coordination. For older adults looking to maintain or improve their balance, retro walking can be a tactic to reduce the risks of falls and related injuries. Just start slow. The psychological benefits of walking backward also cannot be overlooked. It’s just plain fun to walk backward, and the low stakes of this exercise can excite those doing it to continue adhering to it. While walking backward may seem unconventional, the benefits are compelling. From targeted muscle
engagement to reduced joint impact and enhanced balance, incorporating retro walking into your fitness routine can be a valuable addition. As always, it’s best to ask your primary care physician if it would suit your unique needs.
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