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APRIL/MAY 2019
Noah’s Lacrosse Career Playing the Sport You Love, Despite the Injury Risk
G rowing up in Chicago, the Cubs were always a fun team to follow when spring rolled around. A few years ago, the Cubs even gave their fans something other than determination to be proud of. It was exciting to watch them win their first World Series in more than 100 years, and it felt like the whole country was rooting for them. Last year, the Cubs unfortunately seemed to be back to their old ways, but I’ll always try to catch their games and support them through each season. attention. When my son, Noah, was in first grade, a friend of his invited him to learn more about lacrosse at an open house- type event his team was hosting. From that point on, my son was hooked, and our family had to learn more about this seemingly little-known sport. However, for nearly a decade, another sport has also dominated my family’s I didn’t know anyone that played lacrosse when I was a kid, but Noah loves it. There’s a physicality to the game, but you also need quick thinking to carefully plan each move you make. There’s so much more to lacrosse than an individual’s prowess to score points or run over defenses. It’s more about the team effort that is displayed on the field each game, and I
love that he is learning that lesson. Of course, he’s also like every other teenager and enjoys his downtime, but it’s great to hear him make plans to play lacrosse for a few hours with teammates he’s built strong bonds with. This level of balance is a great habit for him, because I think, far too often, there are two extremes when it comes to athletes. There are those who commit to one sport but don’t do much to condition for it. They may be great at throwing the ball, but they run the risk of pulling a muscle because they are not taking the time to challenge their body in other ways. On the other end of the extreme, there are the athletes who commit their bodies to a variety of different sports. They get caught in a cycle of playing too many games and not preparing and practicing correctly, and this can wear out their body and mental concentration for a sport they initially loved, even at a young age. The biggest lesson I try to teach athletes and their parents is to be prepared for what may happen. Strength training, stretching, and conditioning are great ways to keep your body in shape, but it can be hard to convince teenagers of this. When you’re that young, you’re invincible. You can roll out of bed and play a game
without any pain, so why would you ever take time to stretch? But if you learn this lesson at a young age, your body will thank you later, and you will enjoy the sport you love longer. At any level of training, athletes are susceptible to injury. Even Noah, the son of a physical therapist, has faced his own injury troubles. One season, he was running for a ground ball at the same time as someone else, and that person stuck his stick between Noah’s legs. This caused Noah to trip and resulted in a major strain on his ankle that still flares up occasionally. But with proper care, maintenance, and preparation, he’s back on the field enjoying what he loves to do. That makes the game and the risks that come with it completely worth it.
-Luke Kron, PT Managing Partne
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THE MANY WONDERS OF OMEGA-3S
One Little Pill That Can Do Your Body Good
Because fish oil is said to improve everything from heart health to chronic dry eye, it may sound a bit like, well, snake oil. But this brilliant little supplement packs a big punch, especially for older adults. Heart Health Benefits The omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) have been shown to support heart health in multiple ways. The Mayo Clinic cites research suggesting that higher levels of EPA are associated with a reduced risk of congestive heart failure in older adults. Studies also report that people with moderate to severe hypertension typically see a positive effect on their blood pressure if they regularly take omega-3s. Joint and Eye Benefits Omega-3 fatty acids can reduce pain, stiffness, and swelling associated with osteoarthritis and other joint disorders by lubricating the joints and acting as an anti-inflammatory.
As we age, our ability to produce tears diminishes. Fish oil’s lubricating and anti- inflammatory properties also make it a great treatment for and defense against chronic dry eye. Cognitive Function Benefits Several studies have concluded that regularly consuming omega-3 fatty acids can help maintain cognitive function. While research shows no cognitive recovery in extremely elderly subjects who already suffer from dementia, evidence indicates that taking fish oil on a regular basis may prevent or postpone the onset of cognitive decline. Omega-3 consumption may also improve the quality of life for individuals suffering from depression or anxiety at any age. Which Omega-3 Supplement Is Right for Me? If you eat fatty fish several times a week every week, you may already get enough
omega-3s, but it can be difficult to get a therapeutic dose of fish oil from food alone on a regular basis. A fish oil supplement can provide additional fatty acids. Look for an ingredient list that specifically shows EPA and DHA; some brands use misleading labeling that only shows the total amount of fish oil rather than the actual omega-3s. Recommendations vary, but most sources indicate that a dosage of 1,000–2,000 milligrams (1–2 grams) of combined EPA and DHA provides benefits. If the smell or “fish burps” bother you, choose enteric-coated capsules, which dissolve in the small intestine rather than the stomach. Omega-3 caps also come in vegan options sourced from seaweed and algae.
HOW TO PREVENT AN INJURY Physical Therapy Can Help You
and your medical history as they plan your treatment sessions.
exercises, they can recover most, if not all, of their movements.
Noninvasive Physical therapy is a noninvasive treatment method that, in certain situations, bypasses the need for surgery. Surgery is costly, often painful, and has the potential to be devastating if the outcome makes the injury or pain worse. For many health problems, such as chronic back pain, physical therapy is proven to be a better treatment than surgery and much more effective than medication. Increased Movement Many Americans are faced with the loss of their mobility, either due to age or a previous injury. When someone is faced with difficulties moving, walking, standing, or other basic movements, physical therapy can improve their mobility. Therapists work with a patient’s body capabilities, and through a series of strengthening and stretching
Managing Diseases If you’re suffering from diabetes, lung, or heart disease, physical therapy can help. Therapists spend years studying how best to help someone with health problems maintain an active lifestyle. They know which treatments and exercises are the best and safest for that individual without overexertion or pushing them too hard. By strengthening your body, inside and out, you drastically reduce your chances of being injured. You don’t have to wait until you’re injured to see a physical therapist — instead, stop it before it ever happens! The therapists at Four Corners Health & Rehabilitation are here to help you take this step to improve your overall health and help you live a pain-free life. Call our offices today to learn more about our programs.
Many people might think that patients only go to a physical therapist if they’ve been injured or are currently recovering from an injury. However, physical therapy can provide you with much more than recuperation. Individuals of all ages who are suffering from chronic pain and serious health problems can also benefit from physical therapy treatments. A Personal Plan When you go to a physical therapy session, you’re giving yourself the means to prevent future injury and increase your health. A physical therapist takes the time to get to know you — they take into account your goals, physical movements,
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Stay on the Green
3 STRETCHES EVERY GOLFER NEEDS TO KNOW You shouldn’t feel any pain during these stretches; just take it nice and slow. You can hold onto another chair to help keep your balance, but if you feel unsafe while performing these stretches, stop immediately. FOR PREVENTING GOLFER’S ELBOW Medial epicondylitis, better known as “golfer’s elbow,” is when the tendons in your forearm become inflamed and damaged from overuse. Help prevent this common injury by regularly doing some wrist curls with lightweight
Although golf appears far less physically demanding than other sports, golfing is a full-body workout. Just swinging the club once engages your abs, pecs, forearms, latissimus dorsi muscles, and gluteus maximus. Pulled muscles and repetitive stress injuries are real threats golfers face, which is why it’s crucial that golfers warm up before making that first swing. Here are a few stretches and exercises designed to help golfers stay healthy and improve their game. FOR BETTER ROTATION Golfing engages many muscles in your body, so you need a stretch that targets those areas. The torso cross-over stretch does just that. 1. Begin by laying on your side. 2. Bend your top leg to waist height, holding at roughly 90 degrees. 3. Rotate your top arm and torso in the opposite direction. WITH SUDOKU TAKE A BREAK
Hold this stretch for 30 seconds before repeating in the opposite direction. If you need to increase the stretch, hold a light weight in the outstretched hand while you hold your bent knee closer to the floor. Listen to your body, and be careful not to overdo it. FOR IMPROVED FLEXIBILITY Are your hips feeling tight? This is a common problem for golfers over the age of 50. We recommend a dynamic hip stretch. 1. Place a chair in front of you. Place your right foot on the chair and reach both hands towards your feet. 2. Keep your spine straight and your shoulders back, and stretch forward gently 10 times before switching to the left foot. 3. Return to your right foot, and this time side bend to the left, with your right hand over your head,
dumbbells or squeezing an old tennis ball for five minutes at a time. These exercises will stretch your tendons and strengthen the muscles in your forearm. It only takes a few minutes to warm up, but it can dramatically improve your game and reduce your chances of suffering from an injury. The next time you tee up, try some of these stretches first.
while reaching forward. Repeat 10 times before switching to the left foot.
Inspired by Food Network
PASTA PRIMAVERA
1. In a large pot, liberally salt water and bring to a boil. Add fusilli and cook according to package directions. Add broccoli, carrots, and bell pepper during the last 2 minutes of cook time. 2. Drain the pasta and veggies, reserving 1/2 cup of cooking liquid. Return pasta and veggies to pot. 3. In a large skillet, heat olive oil to medium heat. Add garlic and cook until translucent and golden, 30 seconds. Add tomatoes, red pepper flakes, and 1 teaspoon salt. Cook until tomatoes are wilted, about 2 minutes. Stir in reserved pasta water. 4. Add tomato mixture to pasta pot, stirring to coat evenly. 5. Divide into bowls, top with parmesan, and serve. This pasta is so perfect for spring, its name literally translates to “spring pasta.” ‘Nuff said. INGREDIENTS • 12 ounces pasta, ideally fusilli • 1/2 pound broccoli florets • 2 carrots, shredded • 1 yellow bell pepper, cut into strips • 1/4 cup extra-virgin olive oil • 4 cloves garlic, thinly sliced • 1 pint cherry tomatoes, halved • 1/2 teaspoon crushed red pepper flakes • 1/2 cup grated parmesan cheese, ideally Parmigiano-Reggiano • Kosher salt, for pasta water and to taste DIRECTIONS
Solution on page 4
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Did you know that you can live without dizziness, falls, or fear?
Learn how at our Balance and Fall Prevention Workshop! Not sure if this is for you? Are you … • Scared because the world spins when you move or lie a certain way? • Exasperated by dizziness when you move your head quickly? • Unsure, unsteady, and unable to walk in a straight path? • Afraid that you might fall — again? • Resigned and hopeless?
You shouldn’t be afraid to take your grandchildren to the park or get your mail. Stop letting your
vertigo, balance, and dizziness control your life!
Let our workshop help you.
Here’s what you can expect! • Who: Balance and fall prevention expert Juanita Benedict, DPT • Where: Four Corners Health and Rehabilitation Clermont location, 627 8th Street • When: June 10 at 10 a.m. • Availability: We only have 20 spots available! • Cost: $10 (See below for a special offer!) • Registration: Call 352-243-4422 Introducing a special offer! Do you know someone who is also struggling with balance? Bring a friend and have your fee waived! You’ll both learn valuable techniques to keep you safe, upright, and confident. Best of all, you can get this for free! Don’t live in fear any longer. Register today! Call 352-243-4422!
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
627 8TH STREET CLERMONT, FL 34711 PHONE: 352-243-4422 HOURS: MON-FRI 8AM-6PM WWW.FOURCORNERSREHAB.COM
SUDOKU SOLUTION (PAGE 3)
INSIDE THIS ISSUE 1 2 3 4 NOAH’S FAVORITE SPORT THE MANY WONDERS OF OMEGA-3S IMPROVING YOUR HEALTH TO REDUCE INJURY IMPROVE YOUR GAME AND PREVENT GOLFER’S ELBOW PASTA PRIMAVERA ADVENTURE AWAITS (AT HOME)
BE A TOURIST IN YOUR HOMETOWN NO PLACE LIKE HOME Do you dream of adventure? Do you want to see something new, discover
FIND LOCAL EVENTS Now’s the time to check out the farmers market you’ve been meaning to go to for ages! Then you can swing by that free concert in the park before going to a play at your community theater. Attending local events is a great way to visit places in town you’ve never been before. You might even find a historical tour that can teach you all about the wonders of your town. Download an app like Eventbrite, or go old-school and check for fun local events in the paper. APPRECIATE THE ARTS There are countless tiny museums and cultural attractions all over the place that most people overlook — especially those who have lived in an area for a while. Does your hometown have interesting art installations on Main Street? What about museums dedicated to strange and supernatural phenomena, parks, historical
someplace interesting, and make memories you’ll cherish forever? Do you still have to be at work on Monday? Finding adventure doesn’t have to mean packing up and trekking across the globe for six months. Being adventurous is all about changing your mindset and looking for the unexpected in the familiar. As you start planning summer vacations, instead of spending a lot of money to be a tourist somewhere else, why not try finding a little adventure at home? GET A ROOM If you really want to experience your hometown through the eyes of a tourist, try waking up somewhere new. One night in a hotel room or bed-and-breakfast can really put you in the adventuring mindset.
landmarks, or giant robotic farm animals?
Check Yelp.com for lists of popular attraction near you, or ask your friends for suggestions. You might be surprised by what your hometown has to offer. You might be thinking, “This is would be great if I lived somewhere fun!” If you’ve ever thought your town was boring, that’s all the more reason to try being a tourist! Adventures can happen anywhere if you just take that first step out the door.
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