Take a look at our latest newsletter!
AUGUST 2024
WWW.PHYSICALTHERAPYCT.COM | 860-482-0600
Discover Freedom From Pain Through Movement BEYOND RECOVERY: PT AS A LIFESTYLE
Myth 1: PT won’t help osteoarthritis. Almost every day, we hear patients say, “Well, it’s too late to do anything. This news is the end of me,” after seeing an X-ray showing arthritis. That’s simply not the case. While these images can reveal existing joint damage, they might not match how you feel — and at the end of the day, how you feel is what really matters. Having arthritis doesn't mean you can't take action. Regardless of whether in the shoulder, hips, hands, or elsewhere, various stretches can enhance mobility and strength around the joints, relieving pressure at any stage of arthritis. You have the ability to improve your mobility and strength! Myth 2: You can’t be active anymore. Around the office, we like to say that “motion is lotion.” The best thing you can do for osteoarthritis is movement. The more mobility you can incorporate into your routine, the better. Sustained relaxation is tempting when in pain, but it’s crucial to lubricate those joints. By focusing on non-load- bearing activities, like cycling or swimming instead of running or walking, you’ll get your blood pumping, which brings oxygen to your cells and combats pain-causing inflammation. Myth 3: Surgery is the only option. Too often, we see folks who find out they have osteoarthritis and immediately become defeated. You can’t just sit there and wait for a knee replacement — you don’t want to do that! Surgery is costly, both financially and physically, with weeks of recovery and other risks associated with having a part of your body opened up. Physical therapy can improve your quality of life far more conservatively than surgery, and it will always serve as a significant first step instead of jumping straight for the scalpel. If you’re experiencing pain — no matter how severe or insignificant you may think it is — it’s always a great idea to introduce proper motion into your routine through PT. Call us today to book a consultation, and our talented team will build a custom plan tailored to your needs.
Since I’ve been practicing therapy, so much has changed about this care field — especially in the last several decades. Fifty years ago, no one would have believed how much PT would change. Back then, people didn’t have direct access to this type of therapy, as we have now in certain parts of the U.S.; patients would need to see a doctor beforehand for a referral. Things are different now, and I think this is the beginning of where we’ll go in this profession.
The shift from doing PT strictly as part of recovery after surgery or injury to more proactive care is paramount for optimal wellness. As we age, we want to stay more active, and movement is vital. As the saying goes, an object in motion stays in motion. Regular physical therapy helps maintain smooth movement and enhances a patient's mobility. We are noticing a growing number of patients seeking to alleviate or prevent back pain and other joint issues — a positive trend we hope continues to rise. Sept. 8 is World Physical Therapy Day, an excellent primer for National PT Month in October. This year, the theme is osteoarthritis, which is degeneration within the joint tissue that may or may not lead to pain. Many misconceptions surround this condition, so I’d like to tackle some common myths we’ve heard in our office.
–Kevin Smith
860-482-0600 • 1
Published by Newsletter Pro | www.NewsletterPro.com
STAY LIMBER LATER IN LIFE
Try These Stretches to Increase Mobility and Reduce Injury
toward your shoulder until you feel a stretch on the opposite side of your neck. Hold this position for about 15–30 seconds. Repeat on the other side. You can do this several times throughout the day to maintain neck mobility. Upper Back Stretch The upper back stretch is excellent for alleviating upper and middle back tightness. Sit in a chair or stand tall. With your arms about shoulder height, clasp your hands in front of you. Move your chin toward your chest and reach forward with your arms so you are rounding your upper back. Hold for 15–30 seconds and relax. Repeat a few times to reduce tension in the back. Ankle Circles Ankle mobility is vital for balance and preventing falls. While seated, extend one leg in front of you and rotate your ankle slowly in a circular motion. Do 10 circles in each direction, then switch to the other
ankle. This exercise helps maintain joint flexibility and can be done daily. Calf Stretch This stretch is vital for maintaining the flexibility of the lower legs, which is important for mobility. Stand facing a wall with your hands placed at eye level on the wall. Place one foot back with the knee straight and the other in front with the knee bent. Press the heel of the extended leg toward the floor until you feel a stretch in your calf. Hold for 15–30 seconds and switch legs. Incorporating these stretches into a daily routine can significantly improve flexibility, reduce discomfort, and enhance overall function. Always remember to move slowly into each stretch and curtail any movements that cause pain. Consistency is key, and with regular practice, these stretches can help you lead a more active and pain- free life as you age.
Maintaining flexibility and mobility is crucial as we age to enhance quality of life and reduce the risk of injuries. Stretching exercises are an excellent way for older adults to keep muscles elastic, promote relaxation, and improve blood flow. Here are four essential stretches tailored for seniors that are effective and easy to incorporate into a daily routine. Neck Stretch This gentle stretch can help relieve neck and shoulder tension, which older adults commonly experience. Sit comfortably in a chair with your feet flat on the floor. Slowly tilt your head
More Than Just the Numbers Focus on These 5 Wellness Practices by Harley Pasternak
In the world of health and fitness, it’s easy to get lost in the numbers — constantly checking the scale, measuring waistlines, and obsessing over every calorie. However, renowned celebrity fitness trainer Harley Pasternak offers a refreshing perspective with his five fundamentals of health and wellness, which focus more on lifestyle habits rather than the numbers that often define our fitness journeys. 1. Daily Steps: Harley emphasizes the importance of movement. Rather than spending hours in the gym, he advocates for getting your daily steps in. This could mean taking a brisk walk in the morning, opting for the stairs instead of the elevator, or even pacing during phone calls. 2. Unplugging: It’s too easy to be glued to our phones all day. Setting boundaries not to check emails after a particular hour or dedicating time to read a book or meditate, for example, will help maintain a healthier, more balanced lifestyle. 3. Stress Management: Managing stress is another pillar of Harley’s approach. Chronic stress can lead to a host of health
issues, including heart disease, anxiety, and sleep disturbances. Incorporating daily practices like deep breathing exercises, yoga, or even short walks can significantly mitigate stress levels. 4. Healthy Diet: Nutrition plays a crucial role in overall wellness. Instead of counting every calorie, concentrate on the quality of the food you’re consuming. Hydration is also crucial! 5. Resistance Exercises: Resistance training is fundamental to building muscle, burning fat, and increasing metabolic rate. Harley suggests incorporating simple resistance exercises into your routine, such as squats, lunges, or push-ups, which you can do anywhere. You gain direct control over your health and wellness by shifting focus from the scale to these five key areas. Remember, the numbers on a scale are merely indirect results of your daily habits. Focusing on these actionable and controllable aspects of your lifestyle means you don’t need to worry about the scale. You’re building a foundation for a healthier, happier life.
2 • WWW.PHYSICALTHERAPYCT.COM
Published by Newsletter Pro | www.NewsletterPro.com
Create or Join a Cooking Club! A RECIPE FOR GREAT FOOD AND FRIENDSHIPS
Cooking Up a Good Time Each time your cooking club meets, you can embark on a new and exciting culinary adventure! Having a theme for your club’s meetup — like Thai, Italian, or French — can allow your group to spread their foodie wings and learn more about regional cuisine. You can
Cooking clubs can turn a chore into a flavorful event, with your friends acting as the ingredients for a good time and some good food. Let’s face it: Preparing a meal on your own can sometimes be a lonely, uphill slog, but if you cook with others, utilizing a theme, goal, or challenge
to make it all the more exciting, it can be spectacular! Here are two reasons why — and how — you should create a cooking club!
also replicate one of your favorite television cooking competitions, like “Chopped” or “Cutthroat Kitchen,” and turn one of your club’s gatherings into an entertaining spectacle! If you want to embark on a group diet, meal prepping with your group is a great way to reduce food waste and save money by bulk purchasing groceries. Collaborating on a culinary project can help rekindle friendships while exploring a fun hobby with those whose company you adore. If you want to socialize more while creating delectable memories with loved ones and friends, then a cooking club may be your new favorite group hobby!
Friends of a Feather Cooking clubs usually comprise a small group of friends who come together regularly to cook. If you have friends who are
TAKE A BREAK! similarly interested in expanding their culinary horizons, you are well on your way to establishing a successful club! Agree on a time — weekly, bi-weekly, or monthly — to collaborate on themed meals, preparation, or even cooking challenges, and away you go!
TASTY CUCUMBER SUSHI ROLLS
INGREDIENTS • 1 cup uncooked sushi rice • 1 1/2 cups water • 2 tbsp rice vinegar • 1 tbsp sugar
• 1 tsp salt • 2 sheets of nori • 1/2 a cucumber, sliced
lengthwise into thin strips
DIRECTIONS
1. To make sushi rice, combine rice with water in a small saucepot. Add vinegar, sugar, and salt. Bring to a boil, cover, reduce heat, and simmer for 15–20 minutes until water is absorbed. Let cool. 2. Lay a piece of nori on a flat surface. Spread half of the sushi rice evenly over the nori, leaving a 1/2-inch border on one end. 3. Place half the cucumber strips along the other end of the nori. 4. Using your fingers, moisten the 1/2-inch border of the nori with water. 5. Gently roll up the nori, starting from the end with the cucumbers. Then press to seal. Repeat with a second sheet of nori and remaining cucumber. 6. Slice with a serrated knife into 1-inch sections and serve.
860-482-0600 • 3
Published by Newsletter Pro | www.NewsletterPro.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
860-482-0600 | www.PhysicalTherapyCT.com 881 New Harwinton Rd. Torrington, CT 06790
1. From Recovery to Proactivity: The Modern Shift in Physical Therapy 2. Simple Stretches to Maintain Mobility as You Age Transform Your Health With Harley Pasternak 3. The Joy of Joining a Cooking Club Tasty Cucumber Sushi Rolls 4. Discover the 4 Organs Your Body Can Function Without INSIDE THIS ISSUE
SPARE PARTS 4 ORGANS AREN’T AS NECESSARY AS YOU THINK
Have you ever wondered about the human body and our “essential” organs? Well, it turns out not all of our organs are as indispensable as you might think. That’s right! Some parts aren’t mandatory to survive, and when one of these organs starts acting up, it might be better to go on without it. There are four organs you can surprisingly live without; the human body still functions just fine! Gallbladder: The Bile Backup The gallbladder is like the body’s bile storage unit, saving some digestive juices for a rainy day — or, more specifically, when you eat a fatty meal. However, if your gallbladder starts struggling (often due to painful gallstones), your liver can take over the job of releasing bile directly into
the small intestine. No gallbladder? No problem! You might just need to watch your fat intake to avoid digestive issues. Appendix: The Mysterious Pouch The appendix is that tiny, mysterious sac attached to the large intestine. Once thought useless, it’s now believed to have some immune function. However, many people go on to live happy, healthy lives without it — especially after it throws a fit in the form of appendicitis. Those who have had their appendix removed can’t tell the difference in quality of life! One Kidney: The Lone Ranger Humans usually have two kidneys, but just one is enough to filter blood and make urine. Many people donate a kidney and continue to lead active,
normal lives. You can even live without any kidneys, but this would require hours of weekly dialysis — not ideal. Reproductive Organs: Optional Equipment Whether due to health reasons or personal choices, some people have their reproductive organs removed, such as the uterus, ovaries, or testes. Their lives go on without these, and research suggests men who have had both testes removed go on to live longer! So, there you have it, four surprisingly expendable organs. The human body is truly a marvel of flexibility and adaptation, managing to keep the show going no matter what!
4 • WWW.PHYSICALTHERAPYCT.COM
Published by Newsletter Pro | www.NewsletterPro.com
Page 1 Page 2 Page 3 Page 4Made with FlippingBook Ebook Creator