theptdoctor.com
718.747.2019
Hours of Operation: Monday-Friday 8 a.m. - 4 p.m.
July 2020
ON THE
MOVE
WHAT’S THE FUTURE OF THE FOURTH OF JULY? A LOOK AT MY FAMILY’S CELEBRATIONS IN THE PAST, PRESENT, AND BEYOND
My childhood Fourth of July memories fall into two camps: the day of and the day after. In fact, if I had to choose, I’d probably say my recollections of July 5 are even more vivid. That’s because I grew up in Queens in the 1980s, back before New York City’s fireworks laws were really enforced, which meant that July 5 looked like a war zone. It was a whole other world back then! Every year, families from all over Middle Village flocked to Juniper Park with their fountains, smoke bombs, and snakes smuggled in from who knows where. Then, they shot them off while the cops stood back and watched the show. My family didn’t usually join in, but we kids liked to light up sparklers and check out everyone else’s displays. The downside was that on July 5, my baseball team had to wade through a foot of fireworks wrappers, spent cartons, and other junk to practice in the park. I still remember the trash crunching under my cleats and the hassle of pushing it all away from the field so we could play. Although it didn't stick out as a big deal to me back then, it is now one of my most vivid summer memories. I’m glad the laws are enforced now because as an adult, I’d hate to see my tax dollars go to cleaning up that junk! Plus, I’m sure my boys are a lot safer since we leave the fireworks to the professionals. As I’m writing this newsletter, the Fourth of July is just around the corner, and I’ve been thinking a lot about years past and how those celebrations might compare to the present and future. For the last few summers, we’ve had a great Fourth of July tradition here in Bayside. Every year, people from across the boroughs walk or bus up to Fort Totten at the top of the hill and watch the fireworks. It’s usually a bit of a carnival atmosphere, and it’s a great time to get together with friends, let the kids run wild playing Frisbee, and snack on funnel cakes, sausage and peppers, and Italian ices from the food stalls. Being there never fails to remind me of childhood trips to the county fair in Pennsylvania, where I first discovered the wonders of funnel cake. Sure, there were award-winning giant pigs, dairy cows you could pet, and
all kinds of carnival games, but nothing held my attention like that awesome combination of powdered sugar and deep-fried dough. That pairing is the essence of summer, and even my wife, who grew up without funnel cakes in Italy, agrees. The Italian version is called zeppole . As it turns out, kids all over the world love a good deep-fried, sugary treat. Anyway, it’s a bit sad to think that the odds of the Fort Totten tradition going forward this year are slim. I’m not giving up on the Fourth of July, though! Instead of mourning the old way of doing things, I’m looking forward to making new traditions with my family. I’ve found that the best way to cope with the pandemic is to focus on the positives. Being at home has brought my boys closer, helped me and my wife communicate better, and even saved us some money because we’re cooking at home more often. Maybe this will be the year that I attempt to make funnel cakes from scratch — I found a great recipe on TasteOfHome.com! I hope that going forward, my family and yours will be able to combine the best of both worlds. Next Fourth of July, maybe we can have it all: the raucousness of my early childhood, the collaborative fun of Fort Totten, and the reflective closeness of now. Whatever your own celebration looks like this year, happy Fourth of July from my family to yours!
–Dr. Robert Morea 718.747.2019 ▪ THEPTDOCTOR.COM ▪ 1
Published by The Newsletter Pro www.TheNewsletterPro.com
2 EXERCISES TO START NOW BUILD STRONGER KNEESWITHOUT SURGERY
Knee injuries are all too common for professional athletes and weekend warriors alike, but the problem may originate higher than you think. Many knee injuries can be tied to hip weaknesses. Because hip muscles play a big role in controlling the position of the knees, even slight imbalances can lead to problematic knee flexion or hyperextension during exercise. Many workouts later, injury and pain can result. If this describes your situation, don’t give up on running or soccer just yet. Try these two exercises to help stabilize and strengthen your knees. LATERAL WALKS Sometimes called monster walks, this movement targets the gluteus medius, an often overlooked muscle that is important
for strong running mechanics because it helps stabilize the knee. Wrap a resistance band around your ankles, place your legs shoulder-width apart (if this doesn’t create tension in the band, use a smaller one), and descend into a slight squat. Begin by taking one lateral step to the right with your right leg, followed by the left leg, keeping feet shoulder-width apart so there is always tension in the band. Take 10 steps to the right side, then repeat on the other side. Try for two sets. STEP-UPS Standing in front of a step or stable wood box that is 6 inches tall, step onto it with your right leg, putting your weight on your heels to engage your gluteal muscles. Tap the step with your left foot, then return it to the floor. As you step up, focus on not letting your right knee extend beyond your toes. Repeat 10 times, then switch legs. Try for three full sets. Once you feel confident with the step height, you can use a taller step or box — just make sure it’s no higher than your knees. Start slow and ease into these movements. However, before beginning any new exercise program, talk to your doctor to make sure you are ready for it. If you do experience any pain or if your knees continue to bother you while you’re exercising, then talk to a physical therapist. They can help you find the best movements and exercises to address your specific condition and help you get back to the activities you love.
BE YOUR BEST SELF WITH THE HELP OF OTHERS
HOW TO IMPLEMENT A VIRTUAL WELLNESS CHALLENGE
A lot of people struggle to keep up with a regular wellness routine because they lack accountability to hold them to it. Whether it’s exercise, meditation, or healthy eating, if you go through the process alone, it’s that much harder to will yourself to see it through. But at a time when isolation is still one of the best ways to stay healthy, how can you involve others in your wellness plan? The answer is simple: Create a virtual wellness challenge! UNDERSTAND THE PROCESS A wellness challenge cultivates healthy competition among participants that keeps them motivated to stick with their wellness regimens. Challenges can be fully customized depending on the goals and abilities of those participating, and when the challenge is carried out virtually, participants have more freedom and flexibility in their
routines without missing out on any of the social interaction that makes it fun.
GET STARTED Every challenge should have a
quantifiable goal depending on the theme. Challenges like working out for 30 minutes a day, getting seven hours of sleep at night, eating 1 cup of leafy greens with every meal, or meditating for 15 minutes every day are all great examples. Whatever it is, the target should be clear and reasonable in order to encourage maximum participation and low burnout. STAY ACCOUNTABLE Treat the challenge like you would a weekly book club. Set a time every week to meet via a video call to share wins and setbacks, discuss necessary changes to the challenge, plan for the next week’s challenge, and offer
encouragement. If you really want to up the inspiration, determine a prize to be awarded to the person who actively participates the most. Just be sure you have a tangible way to record and share those results, like video evidence of the activity. A wellness challenge shared among friends and family is a great way to work on your physical or mental well- being and stay connected with loved ones when you aren’t able to visit them in person. That kind of consistent personal connection can be wellness in and of itself.
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THE KEY TO BOOSTING YOUR PERFORMANCE IN THE GYM 3 DEVICES TO IMPROVE YOUR BREATHING
When you’re running or lifting weights, oxygen is the fuel that keeps you moving. It rushes into your lungs and blood with every breath you take, and your heart pumps it out to your muscles, where it becomes vital energy. Ensuring your airway is open is the key to making this process run smoothly. If you’re a regular in the gym, you probably know how important proper breathing is. You might even be employing breathing techniques already. But did you know you can also buy your way to better breathing?
even found that wearing an Under Armour mouthguard boosted college athletes’ endurance, exercise intensity, and recovery. PUTTING YOUR BEST NOSE FORWARD Since the 1996 Olympics, athletes all over the world have been using nasal dilators to improve their breathing. These devices make it easier to breathe through your nose, either by pulling open your nostrils from the outside (like the Breathe Right Nasal Strips you see on football players) or pushing them open from the inside (like Nas- Air that clips into the nose, a bit like a bull’s ring). These devices aren’t exactly fashion statements, but they work, particularly the internal ones! According to an Italian study published by Acta Biomedica, athletes using an internal dilator made by Nas-Air felt less fatigued after working out than athletes using Breathe Right strips or no device.
CREATING AN OXYGEN SUPERHIGHWAY
Mouthguards aren’t just to protect our teeth during sports anymore. According to specialists, wearing a mouthguard can help open up your airway by moving your jaw forward and keeping your tongue stable. This lets more oxygen in and lets more carbon dioxide out! One study published in The Journal of the American Dental Association
but they’re the most accessible options for athletes just starting to dabble in the practice. To find out more about the products above, visit UnderArmour.com for mouthguards, BreatheRight.com for external nasal dilators, or RhinoMed. global for internal dilator options.
Mouthguards and nasal dilators are just the tip of the breath-enhancing iceberg,
THE BEST GRILLED SUMMER VEGETABLES Inspired by DinnerAtTheZoo.com
TAKE A BREAK!
Contrary to popular belief, vegetables are delicious. Most of our parents just didn’t know how to prepare them well. This summer, revolutionize your cookout with a serving of delicious, colorful veggies.
INGREDIENTS
• 1 tsp salt • 1/4 tsp pepper • 1 1/2 tsp dried Italian seasoning • 1 1/2 tsp garlic, minced • 2 lbs assorted vegetables, trimmed and halved (asparagus,
3. Prepare the grill at medium- high heat. 4. Grill vegetables in batches, cooking 3–5 minutes on each side until browned and tender. (Carrots will cook longer, 6–9 minutes per side.) 5. Remove from the grill, sprinkle with parsley, and serve hot. mushrooms, red onion, red bell peppers, baby carrots, and yellow squash are great on the grill) • 5 tbsp olive oil • 2 tbsp lemon juice • 1/4 cup parsley leaves, chopped
DIRECTIONS
1. In a small bowl, combine salt,
pepper, Italian seasoning, and garlic.
2. Brush vegetables with olive oil
and place in a large bowl. Top with lemon juice and seasoning mixture. Toss to coat evenly. Cover and refrigerate for at least 20 minutes but no longer than 2 hours.
718.747.2019 ▪ THEPTDOCTOR.COM ▪ 3
Published by The Newsletter Pro www.TheNewsletterPro.com
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718.747.2019
212-73 26th Ave. Bayside, NY 11360
Hours of Operation: Monday-Friday 8 a.m. - 4 p.m. theptdoctor.com
INSIDE THIS ISSUE
1.
THE FUTURE OF THE FOURTH OF JULY
2. 2 EXERCISES YOU NEED TO STRENGTHEN YOUR KNEES STAY ACCOUNTABLE WITH A VIRTUAL WELLNESS CHALLENGE 3. THE KEY TO BOOSTING YOUR PERFORMANCE IN THE GYM THE SECRET TO DELICIOUS
GRILLED VEGGIES 4.
WHAT TO WEAR TO PHYSICAL THERAPY
WHAT SHOULD I WEAR TO PHYSICAL THERAPY? TIPS FOR STAYING COMFORTABLE AND HEALING FASTER
When your doctor refers you to a physical therapist after an injury, you may be wondering what you should wear to your appointments. If you’ve never been to physical therapy before, it’s natural not to know what to expect — much less what to wear while you’re there. Here are a few tips to help you ensure maximum comfort and a speedy recovery. DRESS FOR COMFORT In physical therapy, you’re going to be moving around a lot and doing many different stretches and exercises. That means you’re going to want soft, loose-fitting clothing, like what you might wear to the gym or while lounging around at home. Don’t wear your work clothes. Clothes that allow you full range of motion, like sweatpants, gym shorts, workout T-shirts, and tank tops are all good
choices. Even though they’re not always loose-fitting, yoga pants and leggings will also work. Basically, when choosing your outfit, ask yourself, “Can I move easily and comfortably in this?” If the answer is yes, then it’s probably good to wear to your next physical therapy appointment. ACCOMMODATE YOUR INJURY Depending on the nature of your injury, some wardrobe choices might be better than others. Part of a physical therapist’s job is to observe how your muscles and joints move in order to identify the best way to heal your injuries. So if you’re suffering from a knee, ankle, or lower leg injury, opt for shorts over sweats. If you’re working on a shoulder injury, wear a tank top instead of a T-shirt. Choosing clothes that accommodate your injury will make your physical
therapist’s job easier, which, in turn, helps you heal faster.
WEAR PROPER SHOES The most common type of footwear for physical therapy is a good pair of exercise sneakers. Avoid dress shoes, boots, sandals, flip-flops, or any other nonexercise shoes. You’ll want to wear something with good support since your physical therapist will probably have you moving around a lot. Any other kind of shoe might leave you with more aches and pains than you had before you came to your appointment.
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Published by The Newsletter Pro www.TheNewsletterPro.com
3 Reasons to Choose The PT Doctor ...
Safety & Cleanliness: We removed treatment tables just days after lockdown began to ensure our patients are socially distanced, and we’ve been that way ever since. We use hospital-grade cleaners that specifically kill coronaviruses. Wearing a face mask, washing your hands, and getting a temperature check are mandatory and required before entering.
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Expert Care: Dr. Robert Morea is back to a full treatment schedule and is using a new pain- relieving myofascial technique that will leave you wondering how the pain went away so fast. In addition, our Class IV Deep Tissue Laser that reduces pain and inflammation is now FREE! Even though it is not yet covered by most insurances, we are making it more accessible to each patient by making it free with your PT sessions!
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Class IV Deep Tissue Laser
Continued on back >>
>> Continued from front
Double Medicare Visits: We have a trained orthopedic occupational therapist who can help you with your back, knee, shoulder, and balance problems if you finish your PT visits. In other words, you get double the visits, just in our clinic
specifically! 3
= Two Medicare caps (PT & OT)
Other Clinics
= One Medicare cap (PT only)
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