recovery report recovery
Acton 411 Massachusetts Avenue Acton, MA 01720 (978) 263-0007
Bedford 191 Hartwell Road Bedford, MA 01730 (781) 275-4111 Sudbury 29 Hudson Road Sudbury, MA 01776 (978) 579-0009
LOOKING BACK TO LOOK FORWARD MY JOURNEY IN PT
Over the last several years as a physical therapist at the Sudbury location, I’ve had the pleasure of investing myself in our community. We’ve been able to help a lot of people here, including athletes, farmers, and grandmothers. At the end of the day, that’s why I do what I do. Since I joined the team here right out of graduate school, I’ve been fortunate to work alongside our staff of dedicated sports physical therapists. They’ve taught me that there’s a smile in every patient’s story and a laugh to be had with each patient we treat. That’s what makes Achieve PT so special. Keeping our patients with the same physical therapist throughout their entire plan of care allows us to get to know our patients and send them away better than how they came to us. Whether it’s something as simple as a sprained ankle or something as complicated as recovering from an ACL reconstruction, we will work tirelessly to develop a specialized recovery plan that addresses your specific goals. in medicine. Over the course of my upbringing, I decided that I’d really enjoy working with athletes in particular. As a multisport athlete myself in hockey and soccer, I knew just how much an injury could jeopardize an athlete’s quality of life. It was during those playing years that I came to know the staff here at Achieve PT. At one point, my brother Growing up in nearby Littleton, I always knew I wanted to do something
suffered a knee injury, so I spent plenty of days tagging along as he went to his appointments here. It was from those experiences that I learned what the day-to-day operations looked like for a physical therapist at Achieve PT. That’s when I decided that I would enjoy being a sports physical therapist because I would get to work toward the common goal of getting people back to the life they love. After I got my doctor of physical therapy (DPT) degree from UMass Lowell, I immediately set about starting my career at Achieve PT. I fell in love with my position on the first day I walked through those doors. One thing that sets us apart from other clinics is our commitment to personal and professional development. When I started here, I was fortunate enough to work with several veteran physical therapists who took me under their wing and mentored me. Those caring relationships allowed me to hone my skills as I worked with some of the finest athletes and citizens our great area has to offer. If I had any downtime, I always looked for opportunities to assist my fellow physical therapists who were caring for patients. I still do that to this day, and my coworkers support me in the same way. I continue to take pride in being part of an upbeat and supportive team that works together to see a patient through from their first day in treatment to their last.
Today, I still have that same love for physical therapy and my job at Achieve PT. I stay active by playing hockey and spend my free time golfing and fishing with friends. My two dogs are always by my side, too. Right now, I’m pretty busy enjoying our summer while we still have it in this beautiful part of Massachusetts I call home. When I’m not working with patients or enjoying my free time, my fiancée and I are hard at work planning our wedding to be held in September 2020. My one brother spends his days as a professional hockey player — how boring, I know — while the other one spends his days serving our country as a Marine. In the end, my family at home and my family at work try to do whatever they can to help people in any way possible. To find out what we can do for you, give us a call at (978) 579-0009 or visit our website anytime at AchievePTonline.com.
Experience the Difference at Achieve.
PH: (978) 263-0007
LIMBERING UP FOR YOUR NEXT ROAD TRIP
Even though road trips offer you a break from the monotony of your office, the stiffness in your muscles and joints that comes from sitting in one position for too long can follow you onto the road if you’re not careful. Whether in front of a laptop or behind the wheel, taking the opportunity to stretch and exercise on your summer road trip is a great way to prevent the soreness from following you back to the office. Here are a few stretches to keep in mind for the next rest stop.
your elbows at 90-degree angles, then lean forward. This will cause your chest muscles to open up. Hold this position for 15 seconds. You can do a similar stretch by bending downward while keeping your hands on your car door in front of you, stretching your entire upper body. While you’re driving, a good way to prevent sore hips is by making sure your knees are slightly elevated above them in your seat. Once you have the opportunity to stop, try doing some hip flexors. Kneel on one knee, slowly push your pelvis forward, squeeze your shoulders back, and open your chest. Hold this position for 15 seconds, then repeat while kneeling on the other knee. FOR THE HIPS
FOR THE NECK
your arms upward, and then lean your upper body forward. You’ll feel a pull in the back of your upper leg. Once you’ve done this for about 15–30 seconds, repeat the process with your left heel. The road may be long, but that doesn’t mean you have to feel it in your muscles. If you stop every couple of hours and take some time to limber up, your body will thank you.
Reach your left arm over the top of your head and touch your right ear. Then, gently pull your head to the left and hold it there for 15 seconds. Repeat this process with your right arm.
FOR THE CHEST
FOR THE LEGS
Stand in front of a door frame with one hand pressed on either side and
To stretch out your hamstrings, place your right heel on a small step. Extend
ZUCCHINI, AVOCADO, AND SWISS CHARD—OHMY! A GUIDE TO EATING SEASONALLY THIS JULY
When you eat something during its harvesting season, you get the most out of your meal. In-season fruits and vegetables are more nutrient-dense than their out-of-season counterparts, and there’s no matching the flavor profile of fresh, in-season produce. Even better, because in-season foods are so bountiful during their peak, you can save a lot of money by shopping with the season. This July, enjoy some tasty foods during their prime with this handy guide.
Don’t forget about the cherries and blueberries, too! Because these fruits are so plentiful this time of the year, it’s easy to find ingredients for your favorite recipes. Host a Latin-inspired foods night with fresh guacamole and salsa, or make a delectable shortcake with a blackberry and strawberry mixture on top. There’s no better time to fire up the grill than July, and not just because of the weather. Zucchini and corn reach their peak during July, and these grilling favorites pair well with steaks, burgers, hot dogs, or fish. Go low-carb by stuffing your zucchini with vegetables and a protein for a charred skillet bowl. Even better, add some corn to your fresh salsa to add an extra zing to your GRILL GAME SO STRONG
tacos. Regardless of how you utilize them, zucchini and corn are sweetest, juiciest, and freshest during July.
Filling your plate with plenty of greens is never easier than in July. Pick up a bundle of spinach, arugula, lettuce, Swiss chard, or any other leafy green, which are all juiciest and freshest during July. Cucumbers and green beans are bountiful this time of the year, as well. This July, add some fresh flavor to your water with cucumbers or create hearty salads with any of the leafy greens mentioned above. After all, there’s no better way to celebrate the middle of summer than by consuming its most delicious foods.
Avocado toast lovers rejoice! Your season is here. Avocados are in season during July, joining many other fruity favorites. Gorge yourself on scrumptious blackberries, sweet strawberries, and bountiful tomatoes.
INSOMNIACS UNITE 3 FREE APPS TO HELP YOU CATCH THOSE Z’S
Everyone with a smartphone has heard time and time again that looking at your phone before bed is a bad idea. According to the National Sleep Foundation, “The use of electronic devices in the bedroom further disrupts the natural pattern of the sleep-wake cycle” primarily because of the blue light emitted
from the screen. While most scientific data pertaining to sleep recommends you place your phone in another room overnight, those who toss and turn regardless of phone location might benefit from using technology rather than tucking it away. Here are three FREE sleep apps that might help you get to dreamland faster. While there are many apps that claim to help people fall asleep quicker, very few are programmed to prevent sleepers from growing bored of the same monotonous soundtracks. Pzizz combines music, sound effects, and binaural beats, and an embedded algorithm generates a slightly different track each time you use it. PZIZZ
afterward. The inability to stay asleep throughout the night can stem from a multitude of factors, but snoring tends to be the most common. The Snore Report app records through the night to detect any snoring sounds and then provides the user with an overview of the previous night’s recording, including an index to determine snore intensity. Using this app might not help you fall asleep faster, but it could offer helpful information about why you aren’t able to stay asleep. Instead of setting an alarm to jolt you out of sleep at a specific time, choose a window of time to wake up with the Sleep Cycle Alarm Clock. The app will sense your sleep movements and ring an alarm when you’re in the lightest stage of sleep. This way, you’ll wake at the optimal time, feeling refreshed rather than groggy. SLEEP CYCLE ALARM CLOCK
Many troubled sleepers who are able to fall asleep are jolted awake shortly
TAKE A BREAK!
Inspired by Nom Nom Paleo
The main course on the Fourth of July almost always works with paleo diets, but that isn’t always the case with sides and appetizers. This salad offers a great way to enjoy some paleo fare without having to resort to only eating grilled meats.
• 1 small shallot, thinly sliced • 4–5 medium tomatoes, preferably heirloom, seeded and cut into wedges • 6–10 medium basil leaves, cut into ribbons • 1 tbsp aged balsamic vinegar • 1 tbsp extra-virgin olive oil • Salt and pepper, to taste
1. Place shallots in balsamic vinegar for 15 minutes. Drain and pat dry using paper towels. 2. Assemble tomatoes on a plate, top with basil and shallots, and season with salt and pepper. 3. Drizzle olive oil over top of salad and serve immediately.
Experience the Difference at Achieve.
PH: (978) 263-0007
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
411 Massachusetts Avenue Acton, MA 01720 (978) 263-0007 www.AchievePTonline.com
1. COVER TITLE 1. MY LIFE AND CAREER AS A PHYSICAL THERAPIST INSIDE THIS ISSUE 2. 4 STRETCHES FOR STAYING LIMBER ON THE ROAD EAT SEASONALLY THIS JULY 3. 3 FREE APPS TO HELP YOU CATCH THOSE Z’S PALEO TOMATO BASIL SALAD 4. GET EVEN MORE OUT OF YOUR GRILL!
GET MORE OUT OF YOUR GRILL THIS SUMMER
3 FOODS MADE FOR GRILLING
During the summer, the backyard grill becomes the place to be. It’s the best site for sharing grilled meat and memories. But as you grill this summer, why not take a step out of your “meat comfort zone?” Whether you prefer gas or charcoal, just about any backyard grill can be transformed into an all- purpose, high-temperature oven. Get ready to kick some of your favorite foods up a notch! Here are three foods that are great for grilling. Pizza Making your own pizza at home is incredibly easy. You can make your own dough or buy it at the grocery store. Roll it out, add all your favorite toppings, then toss it on the grill. Just make sure your pizza will fit on the grill first! You may need to make smaller personal pizzas if you have a smaller grill.
Pro Tip: The hotter you can get your grill, the better. At 500–600 F, it may only take a few minutes to completely cook the pizza, so don’t leave the grill. This is the best time to use a pizza stone (if you have one) to ensure a golden-brown crust, but you can place the pizza directly on the grill. Bread There’s nothing like making your own artisan bread at home, and you can do it right in the grill. You can create your own flatbread, rolls, or full loaves with just about any bread recipe. It all comes down to time and temperature control. 500 F tends to be a safe bet. If it’s too hot, you’ll overbake the outside while the inside remains raw. Salsa You can kick up the flavor of any homemade salsa by first grilling each ingredient you want in your salsa, such
as tomatoes, jalapeño, onion, or garlic. This includes salsa with fruit, such as mangoes or peaches. Allow each ingredient to get a light char, but be sure to remove the charred skin of the tomatoes after grilling. Leaving it on can result in a burnt flavor rather than a smoky one.
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