Campus Commons PT - April 2019

CAMPUSCOMMONS

HOW I MANAGE STRESS IN MY LIFE EXITING THE MIND OF BUSINESS

As a business owner, a lot of the stress I experience comes from constantly having work responsibilities. I don’t have a traditional nine-to-five schedule, so to keep all my waking hours from being consumed by my business, I have to intentionally set aside time for family. I have touched on the subject of finding a work-life balance in some of my other newsletters, but since April 16 is National Stress Awareness Day, I wanted to talk about how I maintain that balance and how you can avoid work stress as well. Running a business takes a lot of my attention, and the fact that my wife and I run the business together makes it too easy to only talk about things that are business related. When I’m home, I want to be fully present there and exit the mind of business. I want to be able to fully be there for my kids, watch them play sports in the spring, and be available to them when they struggle with things in their lives. I also need to be able to take time for myself, whether that means enjoying a round of golf or just hanging out by the pool in our backyard. I think the key to striking that balance and not being overwhelmed by work-related stress is being intentional with my downtime. Otherwise, the stress of being a business owner lingers. I

used to think about patients I saw during the day, what we are doing to help them, and what we need to change in their routine in order to get the results we want during my downtime. The fact that I can choose my own hours relieves some stress. Even though it opens up the possibility to work more than would be healthy for me, it also means that I am in charge of my schedule and can take a break when I need it. I can disconnect mentally and physically from the job. “I THINK THE KEY TO STRIKING THAT BALANCE AND NOT BEING OVERWHELMED BY WORK-RELATED STRESS IS BEING INTENTIONAL WITH MY DOWNTIME.” Even if you have a more rigid work schedule, you can still take opportunities to step away from work. My advice to you is to take longer than a day off when you can. When I was younger and had a standard nine-to-five job, I found that when I just took one day off, I did not feel rested when I returned to work the

next day. If I took a week off, it felt much more refreshing. In any case, so long as you are not thinking about work during your time off, you will feel more refreshed. Spring is in full swing, and my kids will be playing sports on weekends. My son plays baseball, and my daughters play soccer. Last year we took the kids to Southern California for Spring Break as well. I am glad that the flexibility of my job allowed me these opportunities, but in order to fully take advantage, I have to intentionally disconnect from work. If you intentionally disconnect, you’ll feel less stressed too.

–Mark Eddy

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PEANUTS AND CRACKER JACKS THE BEST OPENING DAYS IN BASEBALL HISTORY

Baseball’s opening day has been an American holiday of sorts since the Cincinnati Red Stockings threw out the first major league pitch in 1869. To celebrate the start of the 150th season of professional baseball, here are three of the best opening days in baseball history. A NEW BEGINNING On April 15, 1947, an opening-day game changed the course of Major League Baseball.

On this day, Jackie Robinson started for the Brooklyn Dodgers, becoming the first African- American player to start for a major league baseball team. Robinson’s historic showing was lackluster, going 0-for-3 at the plate and making a solid showing on the infield at first base, but his mere presence in a Dodgers uniform had already broken history. Despite his nationally- recognized skills — Robinson was named MVP of the MLB farm team league in 1946 — the backlash that followed his rise to the pros, both from fans and teammates, was palpable. Still, as well-known sportscaster Howard Cosell said, “Suddenly, it was a new beginning.” LOU, COMBS, AND BABE — OH MY! Considered one of the best teams in baseball history, the 1927 New York Yankees started their historic run and 25th season by dismantling the Philadelphia Athletics with a score of 8-3. The slugfest was true to form for the 1927

Yankees, whose players would go on to make up baseball’s famous “Murderers’ Row.” With sluggers like Lou Gehrig, Earle Combs, Babe Ruth, Mark Koenig, Bob Meusel, and Tony Lazzeri, it’s no wonder this team went on to win its fifth championship that year. THE HAMMER TIES BAMBINO For decades, no one could match George Herman Ruth. The Great Bambino’s all-time home run record seemed like an impossible feat of strength — that is, until Henry “Hammerin’ Hank” Aaron came along. On opening day, April 4, 1974, Aaron smashed his 714th homer, tying Babe Ruth for the most home runs ever hit and extending the Atlanta Braves’ shutout lead over the Cincinnati Reds. A few weeks later, Aaron surpassed Ruth’s record, prompting a standing ovation from the crowd.

3 MYTHS ABOUT EXERCISE AND INJURIES DEBUNKING SOME EXERCISE MYTHS

MYTH 2: DEAD LIFTS HARM YOUR BACK. Like the first myth, dead lifts can actually decrease back pain and help stabilize the muscles around the spine, if done correctly. If you sacrifice form to move more weight than you should, the benefit of doing this exercise disappears. Getting the form right for a dead lift is tricky, and if you aren’t absolutely sure you have it down, you should ask a trainer. MYTH 3: YOU SHOULD STRETCH BEFORE YOUR WORKOUT. This myth is only partly true. You shouldn’t do any static stretches, but dynamic stretches are recommended before a workout. Doing static stretches can loosen your tendons and relax the muscles instead of getting them warmed up. Save static stretching for after your workout, since that is when your muscles will need to relax.

Thanks to the internet, there is a wealth of knowledge at your fingertips on how to properly work out your body. Unfortunately, the internet also houses many myths that are misleading at best, and that can, at times, prove harmful. There are myths that claim certain exercises are bad for your joints and others that claim they are good, but the opposite is true in both cases. Here are a few examples. MYTH 1: SQUATS HARM YOUR KNEES. Back in the 50s and 60s, there was a string of studies that claimed squats damaged the ACL. These conclusions continue to be perpetuated by fitness sites today, but squats can actually strengthen your knees, when done correctly. The key is to keep your knees behind your toes as you squat down.

If you ever have any questions or feel like a certain exercise is giving you unnecessary pain, please give our office a call.

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ENJOYING THE RIDE BETTER 3 COMMON CYCLING INJURIES AND THEIR TREATMENTS

As the weather continues to warm up, you might be thinking about saving some gas money and using your bike on your morning commute. Or perhaps you’re ready to hit the trails on the weekends with your family. Whatever the case, if you use your bicycle frequently, don’t let a cycling injury ruin your fun. Here are a few common culprits and how to prevent them. KNEE PAIN Numerous factors can lead to knee pain when riding a bike. Having your seat positioned too high or too low can cause pain. Or if you ride a bike with multiple gears, using larger gears for too long while you ride puts stress on your joints. If you are a serious cyclist who wears riding cleats, incorrectly positioning your feet can also lead to knee pain. The best ways to alleviate the pain are ice, massage, using a foam roller on the inflamed area, and rest. LOWER BACK PAIN Riding hunched over your handlebars for an extended period of time is usually the cause of lower back pain for cyclists. You can try raising the

handlebars to alleviate pressure from your back, but the best preventative measure is strengthening your core. Lower back pain can be the result of weakened muscles. Keeping your core strong can save you a lot of pain down the road. You should also try to rest and stretch your back and hips to lessen the pain. A foam roller can be a useful tool for your back pain as well. NECK PAIN Like lower back pain, neck pain can be the result of holding your neck and head in a certain position for an extended period of time. Try lowering your seat to bring your handlebars farther up toward you or loosening the grip on your handlebars, since gripping them too tightly can put unnecessary strain on your shoulders. You can also try some preventive exercises, such as shoulder shrugs or chin tucks. In any case, if the pain becomes too severe for you to deal with on your own, we are confident that one of our physical therapists can get you into riding shape again. Please give us a call or stop by for a visit.

TAKE A BREAK

PASTA PRIMAVERA

Inspired by Food Network

INGREDIENTS

• • • • • •

12 ounces pasta, ideally fusilli 1/2 pound broccoli florets

• • •

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

2 carrots, shredded

1 yellow bell pepper, cut into strips

1/4 cup extra-virgin olive oil 4 cloves garlic, thinly sliced

DIRECTIONS

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 cheese, and serve.

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INSIDE

THIS ISSUE

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Exiting the Mind of Business

3 Great Opening Days in Baseball

The Truth Behind These Exercise Myths

3 Common Cycling Injuries and Their Treatments

Pasta Primavera

3 Travel Myths Debunked

a B 3 TRAVEL MYTHS YOU SHOULD STOP BELIEVING

Traveling has many social and educational benefits, but some people have hesitations that prevent them from jetting off on new adventures. Below are three debunked travel myths to give you some ease as you plan your summer vacation!

by travel guides. Visit places you feel comfortable in, and do your research by reading travel blogs, websites, and books to find places that have been vetted by others. Traveling in groups can also be a great way to lower your risk of danger. As long as you plan ahead, you will have a safe trip. MYTH: JET LAG IS CAUSED BY A LACK OF SLEEP. FACT: While jet lag can make you sleepy, it’s actually caused by a disruption in your circadian rhythm. Our bodies are cyclical, and the circadian rhythm is set by a natural need for your body to reset and outside forces such as your job, time zone, and diet. Travel can disrupt this rhythm and routine, which leaves you lethargic during and after your vacation. Sticking to water before and during your flights and staying physically active during and after traveling are great ways to fight jet lag and get back into your normal rhythm. Don’t let these travel myths keep you from seeing the world. Set a budget, go with your gut, and prepare for a shifting rhythm to make your next adventure the best one yet.

MYTH: VACATIONS ARE EXPENSIVE. FACT: You can travel anywhere on a budget. Tracking flights to score the best deal, setting spending limits, and packing meals are a few ways to save money. Hostels and Airbnbs are great alternatives to spendy hotel stays. Additionally, you don’t have to cross the country to have a great trip. Every state has museums, unique roadside attractions, historical sites, and a booming nightlife. When you know your price limits and what you want to do, traveling can be a fun and inexpensive venture.

MYTH: TRAVELING IS DANGEROUS. FACT: If you’re smart about what you do and where you go, traveling can be safe. Go with your gut and only stay somewhere that is approved

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