YOUR MOVEMENT MONTHLY
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THE POSITIVE INFLUENCES OF PHYSICAL THERAPY
We have a wonderful team here at Peak Performance Sports and Spine, and I wanted our readers to have a chance to learn more about them. That’s why, for this month’s newsletter edition, we’ll be featuring one of our team members, Thad Callaghan. Thad is a Doctor of Physical Therapy, and he is very dedicated to helping our patients recover so they can get back to their daily active lives. I became interested in physical therapy at a young age, after learning firsthand about the profound benefits it can have on a person’s health. Thanks to my personal experiences, I have long known this would be a great career for me. My mom has endured an incurable degenerative neurological disease for years. Physical therapy sessions and exercise in general, have been among the most effective of all the treatments she has undergone. I see the positive difference an active approach to medicine has provided her. From a more personal standpoint, I have been involved with physical therapy/ rehabilitative medicine since I was in 8th grade. Injuries became a regular part of my life playing sports growing up, and I would often go to a physical therapist for treatment. During these sessions I was able to see the expertise of my clinicians and their ability to structure individualized plans that helped me get back to what I wanted to do in a timely fashion. I’ve had nothing but positive influences from –Greg Huefner
physical therapy, and have long known I wanted to be part of something that is genuinely good for people. When I went to college, I was intent on earning a physical therapy degree. I went to Whitworth University and Central Washington University, earning my Bachelor of Science in Clinical Physiology. In 2017, I graduated from Eastern Washington University with my Doctor of Physical Therapy degree. During my time spent as an undergrad, I was required to do job shadowing to continue with my physical therapy education. When I was first looking around, someone recommended that I contact Peak Performance Sports and Spine, which was my introduction to Greg and his clinic. After graduating and reconnecting with the clinic, Greg offered me a position as a physical therapist, and I took him up on his offer. In my first year out of PT school, I spent a lot of time with him, completing an intensive continuing education program pertaining to concussion management. I had always been interested in the subject, and after discussing this interest with Greg, we both decided to learn more about it. Diving in, I was fascinated to learn the intricacies of concussions and the different clinical trajectories a person with concussion can take. At this point, comprehensive concussion management services are lacking in the valley, and there are few healthcare professionals actively treating patients with concussion symptoms. Having
played football, I know how frequently concussions can occur in sports but now realize how often they occur in other populations as well. This is why Greg and I want to learn as much as we can about concussion management: so that we can treat and provide the appropriate referral when necessary. One of the best parts of my career is helping my patients recover from injury. It means a lot to me when patients really invest in their recovery, and I love that I can make a positive difference in their lives. life is spending time with my family. Currently, my spouse, Kasie, and I are putting the finishing touches on our home, something we’ve been working on for quite a while. When we’re not working on the house, I enjoy playing with my two-year-old son, Brady and looking forward to having our second son, Charlie sometime early this May. While the best part of my work is seeing my patients heal, the best part of my
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WALK TO WORK DAY A START TO A MORE ACTIVE LIFE
Everyone knows that walking is healthy for us, but not very many people have the chance to stretch their legs. With a busy schedule, you might not have the luxury to get up earlier and get a quick brisk walk in. But that doesn’t mean routines can’t be changed. Walk to Work Day is an unofficial holiday that encourages people to walk more in their daily lives. Finding the time to walk for 30 minutes a day can help you lose weight, reduce the chance of heart disease and diabetes, and improve emotional and mental health. A LITTLE HISTORY Walk to Work Day takes place on the first Friday of April every year and has been celebrated since 2004. The U.S. Department of Health and Human Services promoted the holiday with enthusiasm as a way to counter the alarming rise in obesity and health issues throughout the country. Since its debut, Walk to Work Day has been picked up by people, businesses, and organizations across the world to inspire people everywhere to exercise more. OBSERVING THE HOLIDAY To celebrate Walk to Work Day, simply slip on your walking shoes, grab a portable breakfast, and head out the door! Be sure to bring an extra
outfit and shoes with you as walking in high heels, dress shoes, and/or dress attire can be uncomfortable. For people who don’t have the time, try taking a short walk around the workplace during breaks or lunch. Getting in a 15-minute walk during the day will help you feel more refreshed and ready to get back into the grind. You can also invite other coworkers or friends to walk with you. OTHER MODES OF TRANSPORTATION Although Walk to Work Day encourages people to walk, there are other ways to get to work without having to drive. Biking is an excellent means of transportation and can be helpful for people who might have a longer commute. If you don’t own a bike but are still in need of a quick transport between two locations, you can hop on an electric scooter. These scooters have appeared across America over the past year or so and have proven handy for individuals needing to get from point A to point B quickly. Walk to Work Day offers a perfect chance to change up your routine for a more active lifestyle. Let this holiday be the first step in many that will come!
AMID AN EPIDEMIC, PT HELPS CURB OPIOID ABUSE WHY EXERCISE THERAPY SHOULD BE THE FIRST STEP IN RECOVERY
Today, a startling number of Americans suffer from opioid addiction. According to a report published in the Annual Review of Pharmacology and Toxicology, more than 4 percent of U.S. adults misused prescription opioids in 2018. Prescription drugs can lead to enough tragic overdoses on their own, but as the physical aspects of addiction set in and prescriptions dry out, addicts desperately turn to more serious drugs like heroin and fentanyl. Opioid addiction is indiscriminate; it can strike anyone of any social class, race, gender, or economic standing. This is one reason the overprescription of opioids over the last two decades, coupled with a more recent flood of street opioids, led to more than 70,000 deaths in 2017. In an effort to stem the tide of opioid- related deaths, the CDC issued a set of
new recommendations to doctors in 2016. They questioned the effectiveness of opioids for the management of chronic pain and encouraged physicians to instead focus on physical therapy, cognitive behavioral therapy, and other nonopioid pharmacologic options for long-term intervention. Studies show that physical therapy may have the potential to dramatically reduce opioid reliance, abuse, and overdose. In one 2017 study published in the Journal of the American Board of Family Medicine, researchers discovered that, in cases where doctors referred patients suffering from low back pain to a PT as a first-line treatment, the odds that the patient ended up needing an opioid prescription decreased significantly. Other studies have also reinforced the same trend for treatment
post-surgery: When physical therapy is the first recommendation, patients tend to use fewer opioids and actually spend less on treatment in the long run. The evidence seems clear: If patients follow the recommendations of the CDC and consider physical therapy before taking pills, they substantially lower their risk of dependence on and abuse of prescription drugs. Of course, you should always follow the advice of your doctor, but consider requesting a referral to PT first — it’s just a safer, more consistent, and less expensive option. And who knows? It might just save your life!
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ACTIVE SEARCHING FOR ACTIVE PASTIMES FINDING THE RIGHT TIME TO GET YOUR CHILDREN INTO SPORTS Whether you were the star player or the kid who picked flowers in the middle of the field all game, almost everyone has memories of being on a sports team when they were young. Some lose interest over time and pursue other activities, while others find they really enjoy their sport, maybe have a real talent for it, and continue playing until they are young adults. Whatever the case, parents should take a couple of factors into consideration when determining if their child is ready for sports. If they begin playing too early, it might turn them off to the sport before they really understand it. It could also result in premature wear on muscles and bones that prevents them from playing their sport later on. Most experts believe that the proper age for introducing your child to sports is somewhere between 6 and 9 years old. When they are younger than 6, it is important for them to be
active, but their motor skills are not yet developed enough to play most competitive sports. Trying to get them to understand this fact at that age might only make them frustrated with the sport and make them dislike it before they can even give it a try. Even when children are between the ages of 6 and 9, they might not be ready for sports that require higher forms of coordination, like football or hockey. Instead, try sports like T-ball, soccer, or karate. They won’t be ready for more intensive sports until they are 10–12 years old. If your child does not seem to enjoy team sports, you might see if they may like more individual sports, like running or swimming. Their personality can be just as significant as their age when it comes to choosing the right sport. Some children might not show interest in organized sports at all. If your child does not seem interested in any sports,
even though they are old enough to understand the rules and are coordinated enough to play, you might want to consider other activities, like art or music classes. Still, it is essential that they are active for at least an hour every day, no matter their interests. Sometimes kids will get frustrated with the sports they play (even if they like playing them), and they might want to quit. If your child doesn’t seem to like the sport you signed them up for, encourage them to at least finish out the season. They might just need a little more time to warm up to it. However, if they still aren’t enjoying it at the end of the season, help them find other activities that they might like better. Ultimately, when a child is ready to play sports, it is important to stay in tune with what brings them joy and what keeps them mentally and physically healthy.
ROASTED RADISHES WITH RADISH GREENS
TAKE A BREAK!
Inspired by Food & Wine magazine
• 3 bunches radishes with greens attached • 2 tablespoons extra-virgin olive oil
3. Once removed from oven, return skillet to stove. Over medium heat, stir in butter and add greens. Cook until they are wilted, about 2 minutes. • Salt and pepper, to taste • 2 tablespoons unsalted butter • 2 tablespoons fresh lemon juice
1. Heat oven to 500 F. While heating, trim radishes and wash greens. Pat both dry using a paper towel. 2. In a large ovenproof skillet, heat oil over high heat until shimmering. Season radishes with salt and pepper, add to skillet, and cook until lightly browned, about 2 minutes. Transfer entire skillet to oven rack and roast for 15 minutes.
4. Finish with lemon juice and
additional salt if desired. Serve immediately.
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
2505 Racquet Lane Yakima, WA 98902
1. COVER TITLE MY XPERI NCE WITH PHYSICAL THERAPY INSIDE THIS ISSUE
WALK TO WORK TODAY!
PT HELPS CURB OPIOID ABUSE
LETTING YOUR KIDS HAVE FUN WITH SOME HEALTHY COMPETITION ROASTED RADISHES WITH RADISH GREENS
SHOULD YOU SKIP BREAKFAST?
IS IT OKAY TO SKIP BREAKFAST? THE TRUTH ABOUT THE FIRST MEAL OF THE DAY
Sometimes you skip breakfast simply because you don’t have time to eat. Other times, you skip breakfast because nothing really appeals to you. This is a common occurrence for many people across the country. But when you skip breakfast, you may find that you feel just fine. It begs the question: Is breakfast really that important? Do you need to eat breakfast?
It depends. Most people can skip breakfast and be totally fine. They’ll make it to lunch without skipping a beat. It all comes down to how you feel . Some people need breakfast or they’ll have to deal with mood swings — often referred to as being “hangry” — caused by low blood sugar. A healthy breakfast can stabilize your mood, helping you feel more positive, energized, and focused throughout the morning. We can, however, bust the notion that breakfast is the “most important meal of the day.” This phrase was used to market breakfast cereal in the last
century. In reality, it doesn’t mean anything. The most important meal of the day is whichever meal you get the most out of, whether it’s nutritional value, enjoyment, or both. Having a healthy, protein-rich breakfast does come with benefits, though. It gives you energy for the day and helps you avoid scrambling to find something to eat a couple hours later when hunger sets in. All too often, skipping breakfast (or having a carb-heavy breakfast) leads people to raid the vending machine or make unhealthy food choices they wouldn’t ordinarily make.
Along these same lines, skipping breakfast may encourage you to eat more later in the day at lunch or dinner. You may think you’re saving calories, but over the course of a day, you can end up consuming more calories than if you had simply eaten breakfast. With so much research on the subject of breakfast, one thing is clear: You should eat when you feel hungry. You don’t have to live by the conventional wisdom of “three squares a day.” When you listen to your body, you’ll feel better for it!
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