TheraFit Newsletter
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY
THE BENEFITS OF REBOUNDING
You may remember jumping on a trampoline as a kid as a fun activity, but did you know that trampolining can actually be an effective form of exercise? As you jump on a rebounder (mini trampoline) you experience a brief period of weightlessness. As you hit the mat, your body can experience up to 4Gs of gravitational force. A scientific study published in the Journal of Applied Physiology in 1980 researched the difference between treadmill running and trampoline jumping. Participants used a treadmill at different speeds and then jumped on a standard sized trampoline at four different heights to compare the difference between the two modes of exercise. What they found was surprising: • The G-force measured at the ankle was always more than double the G-force measured at the back and forehead while running on a treadmill. This helps to explain shin splints and knee problems. While jumping on a trampoline, the G-force was almost the same at all three points, (ankle, back, forehead) and well below the rupture threshold of a normal healthy Individual. This shows that trampoline jumping makes it possible to exercise the entire body knowing that there is no undue pressure applied. • While trampolining, work output compared to oxygen uptake was significantly greater than running. This means that due to the opposing gravitational forces of jumping the body performs more work but with less energy expended, thus requiring less oxygen demand and less demand placed on the heart. This statement verifies the fact that rebound exercise is an excellent exercise for our senior citizens, those physically handicapped, those who are recuperating from an accident or injury, or anyone else who needs exercise but is hampered by a pre-existing physical condition. • This study also showed that rebounding can help rebuild lost bone tissue. NASA was interested in this study to help rebuild astronauts who had lost bone mass after time in space. The increased G force on the bones helps to strengthen them with less risk of injury than other forms of exercise. This can also be effective with those affected by osteoporosis. More recent research published in the German Journal of Sports Medicine in 2018 confirmed the effectiveness of
rebounding to improve fitness even when following a light workout schedule. The study had participants perform 3 workouts a week, each 19 minutes long, with variations in intensity. Although this workout regimen is far below the American Heart Association’s recommendation of 150 minutes per week, “significant improvements were found in aerobic capacity,” body fat was reduced by 5.4% and trunk strength was also significantly increased. A final study in 2016 by the International Journal of Sports Science showed a much greater increase in cardio strength (more than twice that of participants who jogged on treadmills) and reduction in body fat (50% greater than the jogging group) with workouts 3 times a week for 30-35 minutes. This shows that rebounding can be an alternative to other exercise to fulfill exercise recommendations. So how does rebounding help? • Protects the joints from the chronic impact delivered by exercising on hard surfaces • Strengthens the heart and other muscles in the body so that they work more efficiently. • Circulates more oxygen to the tissues. • Benefits the lymphatic circulation by stimulating the one-way valves of lymphatic system. This can benefit the body’s immune system to fight current disease, destroy cancer cells, and eliminating antigens to prevent future illness. • Improves coordination between proprioceptors in the joints, the transmission of nerve impulses to and from the brain, transmission of nerve impulses and responsiveness of the muscle fibers which improves balance, reflexes and our body’s ability to tell where it is in the dark or in open space. • Gradually improves resting metabolic rate so that more calories are burned for hours after exercise. • Promotes tissue repair. • Improves the brain’s responsiveness to the vestibular system in the inner ear, thus improving balance • As with other exercise, tends to slow atrophy (muscle wasting) as part of aging
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY
WAYS NUTRITION CAN DECREASE PAIN AND INFLAMMATION
Are you experiencing pain and inflammation in your joints? Many people may not realize that nutrition can play a crucial role in preventing and even eliminating these conditions in the body. It’s important to understand what pain and inflammation are, the causes and symptoms, and how both nutrition and physical therapy can help. Contact our office regarding how we can help treat your pain and inflammation. What is Pain and Inflammation? Inflammation is the body’s natural response when it’s trying to heal or protect itself. This, of course, is usually a good thing. Inflammation is harmful when it becomes a chronic condition. Pain and inflammation are often connected. According to Harvard Health, chronic inflammation can also lead to a variety of health ailments such as heart disease and diabetes. Causes and Symptoms of Pain and Inflammation Nutrition can play a major role in how much pain and inflammation you struggle with. You may be eating foods that contribute to increased inflammation throughout the body. There are several types of foods that are known to cause inflammation. The following are those most often consumed that can contribute to these conditions. • Processed Meats - Smoked meats, sausage, and bacon are normally processed and contain high amounts of sodium. Eating these foods can increase inflammation. • White Bread & Pasta - These refined carbs are often referred to as “empty calories” and can cause excessive weight gain, which can lead to inflammation. • Added Sugar - Foods that have added sugar that isn’t naturally occurring can increase inflammation. Regular table sugar and corn syrup with high-fructose are the two main types of added sugar. Even what you drink can affect pain and inflammation. Soda is one of the worst culprits. Most sodas not only contain lots of sugar but unhealthy
preservatives such as sodium benzoate. Excessive amounts of alcohol should also be avoided. In addition to avoiding or limiting certain foods, there are many healthy foods you should include in your diet. • Fish - Fish is rich in omega-3 fatty acids, which can naturally reduce inflammation. Salmon, cod, tuna, bass, and halibut are all great choices. • Beans - Try pinto, garbanzo, red, or black beans. They’re all good for easing inflammation and are also good sources of protein and fiber. • Garlic - By itself garlic may not be very appetizing, but it can add flavor to countless dishes. Garlic contains diallyl disulfide, which has anti-inflammatory properties. There are several symptoms associated with inflammation. These often include swelling, redness, joint pain and stiffness. If you’re suffering from pain and inflammation changing your diet could improve your muscles, joints, and overall health. How Physical Therapy Helps While changing your diet is a good start, it may not be enough to eliminate ongoing inflammation and pain. Physical therapy may be able to help reduce or even eliminate the pain you’re experiencing. There are several methods a physical therapist may use. A few techniques could include manual therapies, dry needling, or even ultrasound treatments. More basic methods might include using heat or ice therapy. A physical therapist may even give you stretching and motion exercises you can do at home. Closely watching what you eat and drink may be able to dramatically decrease the pain and inflammation you experience. The American Physical Therapy Association states that there is an obvious link between nutrition and pain. Physical therapy may also help as well. Make sure to find a physical therapist that has experience specifically treating pain and inflammation. Call our office today to receive more information.
Sources: https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation http:// www.apta.org/Blogs/PTTransforms/2016/11/16/Nutrition/
www.therafital.com
Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH
Improve Your Health By Adopting an Alkaline Diet!
Relieves Back Pain
www.simpleset.net
PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Look forward, and hold for ten seconds. Repeat 8-10 times.
Have you heard of the Alkaline Diet? If not, it is basically the practice of replacing acidic foods with alkaline foods.
So, what’s the difference between these foods? Acidic foods include red meat, poultry, fish, dairy, eggs, grains, and alcohol. Conversely, alkaline foods include fruits, nuts, legumes, and vegetables. Achieving an alkaline diet is as easy as substituting the acidic foods that many of us consume in our daily lives with alkaline foods.
FUN & GAMES!
You may be wondering, “What are the benefits of adopting an alkaline diet? What exactly will this diet do for me?”
These are fair questions. It isn’t easy to cut out popular parts of your current diet without good reason. At TheraFit Physical Therapy, we are strong proponents for the Alkaline Diet – here’s why: 1. The Alkaline Diet helps maintain basic pH levels in your body. When pH levels are acidic, it is easier for your body to develop harmful ailments. By keeping pH levels basic (increasing their alkalinity), this diet is able to protect against such ailments. 2. The Alkaline Diet can improve your metabolism. Acidic foods are more difficult for your body to break down than alkaline foods. By consuming foods that are more easily digested, you can greatly improve your metabolism and burn carbs faster. 3. The Alkaline Diet is healthier! Simply put, the Alkaline Diet is a great way to promote healthier lifestyle choices. It encourages an increased consumption of fruits, vegetables, and other plant-based foods, while restricting processed foods, junk foods, and alcohol. If you are looking for a simple way to increase your health, the Alkaline Diet can greatly benefit you!
The classic sudoku is a number placing puzzle based on a 9x9 grid with several given numbers. The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once.
Are you looking for more ways to improve your health? Contact TheraFit Physical Therapy today to learn more about the Alkaline Diet and other ways you can adopt healthier lifestyles!
CALL US TODAY IF YOU ARE EXPERIENCING PAIN
HEALTHY RECIPE
October Is National PT Month!
Turkey Pumpkin Chili
That’s right, an entire month dedicated to educating people about the benefits of Physical Therapy—and it couldn’t come at a better time. Winter is one of the most trying times of the year for people struggling with chronic pain. Add the risk of falling due to icy conditions to the cold weather that aggravates even the mildest arthritis issue and you’ll find a huge increase of people who would benefit from pain management and support. Here are a few bits of information to help kick off your focus this month: • Physical therapy is most beneficial when used before an issue becomes chronic. So many people wait until they’ve been dealing with pain for an elongated period before seeking support from a physical therapist. Physical therapy can have the biggest impact if used shortly after your initial injury. • Muscle aches and joint pain tend to grow worse over time. The longer you let your pain go untreated, the more severe the pain is likely to become and the more difficult the pain will be to treat. The best thing that you can do is seek treatment as immediately following the development of your pain as possible. • Chronic pain, especially back pain, is incredibly common in the United States—surprisingly so. More than 100 million Americans over the age of 18 struggle with back pain. As a result, Americans spend more than $50 billion dollars on back pain relief every single year. About 30% of adults over 18 struggle with back pain, and that number is even higher for those who are over 65. Physical therapy is the best strategy to overcome back pain and is helpful at all ages. Your physical therapist will tailor therapy methods to your needs. Give us a call today!
• 1 1/2 tsp ground cumin • 3/4 tsp chili powder • 1/2 tsp cinnamon • 1 tsp cayenne pepper • 1 lb ground turkey
• 1 large onion • 2 cloves garlic
INGREDIENTS • 2 cup chicken broth • 1 can pumpkin purée
• 2 cans green chiles • 2 cans white beans
INSTRUCTIONS In a 5-to-6 quart slow cooker, whisk together chicken broth, pumpkin purée, ground cumin, chili powder, cinnamon, and cayenne pepper. Add ground turkey, separated, and mix to combine. Fold in the onion, garlic cloves, green chiles, and white beans, and cook, covered, until the turkey is cooked through, 4 to 5 hours on high or 6 to 7 hours on low.
Patient Success Spotlight
Coupon Corner!
“I just returned from Italy where we walked over 50 miles in 10 days and I had no problems!”
FREE CERVICAL ICE PACK HEALTHY RECIPE! MAKE THIS RECIPE AND POST A PICTURE OF IT IN THE COMMENTS SECTION OF OUR DIGITAL NEWSLETTER FACEBOOK POST FOR A CHANCE TO WIN A FREE CERVICAL ICE PACK! WE OFFER 2 CONVENIENT LOCATIONS
“TheraFit works for me. I have been in a strength program since January 2019 after knee problems. I just returned from Italy where we walked over 50 miles in 10 days and I had no problems! By the way, I’ve had my 70th birthday and I will continue with TheraFit.” - C.S.
PARK CITY, TN 931-557-5030
HAZEL GREEN, AL 256-829-9544
CALL FOR MORE INFORMATION
PARK CITY, TN 931-557-5030
HAZEL GREEN, AL 256-829-9544
Call to schedule. Expires 11-30-19
www.therafital.com
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