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physical therapy and rehabilitation
October 2023
3600 Miller Road, Flint, MI 48503 • 810-620-8042 • horizonptflint.com
If you’ve ever wondered why I run the local basketball nonprofit Flint’s Finest, the better question would be, “Why not?” For starters, I love basketball and relish any opportunity to be around the game. I also enjoy how spending time with kids keeps me young and on my toes. But most of all, Flint’s Finest allows me to coach, a passion I’ve had for almost 20 years. Many people think coaching primarily involves strategizing and teaching players technical skills. In reality, those aspects are only a small part of the coaching process. The most crucial skill for any coach to master is connecting with their players. As evidence, consider that great athletes don’t always make the best coaches. While Michael Jordan might be the best basketball player of all time, he never became a coach and may not have excelled in the role. Former Duke University coach Mike Krzyzewski is one of the greatest basketball coaches ever, despite being a vastly inferior player to Jordan. His prowess on the court mattered far less than his ability to understand the dynamics of a team and how it works together. Being a good coach requires an understanding of each team member’s needs and putting the puzzle pieces together to make a cohesive whole. I’ve coached kids ages 6–19, and those age groups require different strategies to be successful. Younger children can’t focus for long periods and need variety in their practice techniques, while older players require more discipline and attention to detail. Meanwhile, every child has emotional needs on top of physical ones. Some kids can’t handle loud voices; they shut down and feel bad about themselves when you yell at them. But others need that kind of motivation. I once coached a child who wouldn’t play to his full potential unless I scolded him enough to make him angry. The trick is discovering and understanding which kids have which needs. THE UNSEEN ROLE OF A YOUTH COACH Heart and Hustle
one spot, and some kids struggle to understand that their big dreams don’t necessarily match their physical abilities. A coach must gently convey that information while reinforcing the player’s overall value to the team. It requires skill to let a kid down without ruining their motivation or love of the game. One thing that inspires me to continue meeting these challenges head-on is the unique connections coaches can form with their players. Youth coaches allow kids to work with adults they otherwise might never meet. Most of the kids I coach wouldn’t usually come into contact with a doctor of physical therapy, but basketball gives them an opportunity to meet someone outside their circle of influence. Mentoring these kids and giving them hope for their futures is fulfilling. But the best compliment I’ve ever received from my players was that it feels like I’m on the court with them. There’s a big difference between sitting on the sidelines barking orders and having skin in the game. The kids can see my personal investment in their success, and I hope never to disappoint them.
-Dr. Jerome Adams
It can also be challenging to balance the goals and desires of every team member. Players often covet the same role on the team when there’s only
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Strengthen Your Heart With These Foods
Your cholesterol levels directly impact your heart health, and with heart disease being the leading cause of death in the U.S., we should all be working toward improving our cholesterol levels. Your LDL (low-density lipoprotein) cholesterol is the “bad” type that can lead to a higher risk of heart disease. The best way to control our LDL cholesterol is through the foods we eat. If you want to keep your cholesterol levels in check and your heart healthy, add more of these foods to your diet. OATMEAL
potassium are also crammed in these crunchy snacks. Nuts have shown significant heart-healthy benefits in numerous studies, including one which proved that just 2 ounces of nuts per day can decrease your LDL cholesterol. GREENS Not every green is a health-boosting superfood, but dark leafy greens like spinach, kale, and bok choy all contain lutein and carotenoids, antioxidants that reduce the risk of heart disease. These greens help compact the bile acids in your body and remove cholesterol from your system. BERRIES Delicious and versatile, berries are filled with fiber to help lower cholesterol. Berries also contain numerous antioxidants and anti-inflammatory compounds that can benefit your body in countless ways. All fruit is excellent for your health, but berries pack the punch needed to support healthy cholesterol levels. LEGUMES If you’re seeing a common trait here, you realize that soluble fiber is the key to making these foods beneficial for your health! Legumes, which include beans, peas, and lentils, all contain a significant amount of soluble fiber, protein, and minerals. While these foods are incredible for your body, those seeking to lower their cholesterol levels should speak with their doctor first to discover the best course of action for protecting their heart.
Oats contain a significant amount of soluble fiber, which decreases cholesterol absorption into the bloodstream. Start the day right with warm oatmeal, overnight oats, or Cheerios, which are surprisingly made with oats, not wheat! Add fruit on top to boost your fiber intake even more. NUTS
Nuts like almonds, walnuts, and peanuts are rich in monounsaturated and other heart-healthy fats, but minerals like calcium, magnesium, and
CLIENT SUCCESS STORIES “Horizon has been very helpful to me. I have learned how to work with my pain and how to minimize
the use of medication. The staff has supplied me with exercises that can be done at home to help with stiffness. Thank you to the staff at Horizon!” “The staff is so nice and welcoming! I was so worried about my knee before I started therapy, and now I can honestly say, with my last visit being today, that it is 100% better than when I started! I have no more swelling or pain and also now have the knowledge and tools to continue what I have learned at home!” –Denise M. –Sara L.
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Recover Faster From Hamstring Injuries YES, YOUR HOME EXERCISE PLAN MATTERS!
Sudden pain is never good news. A “pop” or sharp pain in the back upper thigh or buttocks usually indicates a hamstring injury. It’s among the most common types of lower-body injury, and while it’s not dangerous, the effects can last for weeks or even months. The hamstring muscle group sits in the back of the thigh and connects the leg to the pelvis. It contains three muscles primarily responsible for extending and bending our knees. When too much force causes any of the three muscles to tear, it results in pain, tenderness, and bruising. Hamstring injuries make walking, sitting, and bending the leg difficult. Most people associate hamstring injuries with sports. The quick movement and directional changes required in games like basketball or soccer create the perfect recipe for a pulled hamstring. But more routine activities can also cause a hamstring injury. They sometimes occur while doing nothing more than walking or standing up from a chair.
As with many sports injuries, pulling a hamstring is more likely to occur in people who are out of shape. Poor muscle strength and core stability make it easier to move incorrectly. The risk of hamstring injury increases with age and happens more frequently in people with prior leg injuries. While not entirely preventable, the best ways to avoid a pulled hamstring involve warming up before exercise and gradually starting any new physical activity. Less severe hamstring injuries usually heal independently, but improper rehabilitation puts a person at a higher risk of future injury, so it is wise to seek medical advice. A particularly bad hamstring injury may require surgery, but physical therapy is the best path forward for most patients. A physical therapist can help reduce the pain associated with hamstring injury through ice, heat, massage, or kinesiology taping. But even more crucially, they will prescribe therapeutic exercises to
improve healing. By stretching and strengthening the muscles correctly, you will be less likely to suffer the pain of a hamstring injury again. While waiting out a hamstring injury can be tempting, it’s not the best path forward for your health. If you believe you’ve pulled a hamstring, call Horizon Physical Therapy as soon as possible to schedule an appointment. Our physical therapists will perform a full assessment and help you return to pain-free living.
Have a Laugh
JALAPEÑO POPPER MAC AND CHEESE Inspired by TheModernProper.com
Colder weather means mac and cheese! Try this spicy twist on a weeknight classic.
Ingredients
Directions 1.
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2 sticks butter, divided
Preheat oven to 375 F. 2. In a large saucepan, melt 1 stick butter over medium heat. Add flour and whisk until fully absorbed in butter. Whisk in milk slowly. 3. Once sauce thickens, stir in cream cheese and shredded cheese until melted, reserving 1 cup of each shredded cheese. Add seasonings, bacon, and jalapeños before removing from heat, then combine pasta and sauce. 4. In a small skillet, melt remaining butter and stir in panko. 5. In a greased baking dish or skillet, add macaroni and top with panko and remaining cheese. Bake for 30–40 minutes and serve warm.
1/3 cup flour 5 cups milk
8 oz cream cheese
3 cups shredded white cheddar cheese, divided 4 cups shredded pepper jack cheese, divided
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2 tsp salt
2 tsp garlic powder
1/2 tsp pepper
1 lb bacon, chopped and cooked 8 jalapeños, seeded and chopped
1 lb macaroni, cooked 1 cup panko breadcrumbs
810-620-8042 3
3600 Miller Road Flint, MI 48503
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THIS ISSUE Inside
Dr. Adams’ Basketball Coaching Secrets
Eat Your Way to a Healthy Heart
Client Success Stories
How to Heal Hamstring Injuries
Jalapeño Popper Mac and Cheese
Use Your Garden’s Fall Bounty for Home Decor!
Transform Your Fall Harvest Into Stunning Indoor Decorations! If you have a backyard garden, you may find yourself looking for
A NATURAL WREATH Fresh herbs, flowers, or leaves from your fall harvest are perfect for an autumn wreath. All you need is a wreath form, which you can buy from your local craft store or online, and some floral U-pins. Use large leaves as a base (pumpkin leaves are great), then layer on smaller seasonal herbs such as sage, rosemary, or oregano. Finally, attach some flowers to it! Squash or pumpkin blossoms work beautifully, but you can use any seasonal flower you have growing. AN AUTUMNAL HERB SWAG A “door swag” is a traditional holiday decoration, and it’s an easy way to add some color to your door without creating an entire wreath. To make a swag, grab a few bundles of your favorite herbs, secure the stems with a rubber band, wrap them with twine, and tie them off, leaving a few inches of twine on both sides. Then, tie those ends together to form a loop and hang the swag on your door!
new ways to use all the crops you’ve grown. After all, there are only so many pumpkins you can carve, seeds you can roast, or squash you can spaghetti. So, instead of looking up “squash recipes” for the hundredth time this week, consider these indoor decor tips that utilize your garden’s bountiful harvest! A CENTERPIECE Fall fruits and vegetables make great centerpiece arrangements because they have both seasonal colors and unique textures. Consider arranging a few squash or pumpkins in a bowl or basket and topping them with
a bouquet of festive flowers. You can also mix herbs like basil, parsley, thyme, or rosemary into the bouquet for fragrance and a fuller appearance.
Play with the different shapes and sizes of your gourds. Have them lean against each other or stack them for variation and depth in your display.
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