Try this movement if you are experiencing pain. EXERCISE OF THE MONTH STEP DOWN Stand on a step. Lower one foot slowly towards the ground. Keep your hips level! Step down and then off the step. Keep your knees aligned over your feet. Repeat 8 times on both sides. Strengthens Legs
Staff Spotlight
John is our newest P.T. He graduated from South Dakota State University. John served in the Air Force as an Acquisitions and Intelligence Officer for over six years. While on active duty, he sustained some injuries playing sports; physical therapy followed, which was his introduction to P.T. He saw a positive impact firsthand and made a career change completing his D.P.T. degree from Creighton University in 2014. He practiced in outpatient orthopedics in Colorado Springs from 2014-2017 at Colorado Sports and Spine Center, then moved to San Antonio where he provided onsite P.T. from 2017-2019 through Fit For Work. John moved to Alaska in 2019 and is excited to return to an outpatient setting and join the team at Willow PhysicalTherapy. He is a Board Certified Orthopedic Clinical Specialist by the American Board of Physical Therapy Specialists, Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association, and certified in Level I and II Functional Dry Needling through Kinetacore. He enjoys treating orthopedic conditions, particularly the shoulders, spine, and is additionally interested in the neuroscience of pain. His wife Heather is stationed at Eielson Air Force Base and they have three children- Kya, Carson, and Landon and an Australian Shepherd, Ginger.They are eager to explore Alaska-camping, hiking, cross-country skiing, and all the adventures that come their way!! Willow Physical Therapy would like to welcome John Wempe to our Team!! Patient Spotlight I thought I’d try Physical therapy. It changed my life!! “I was limping after sitting for any length of time, that didn’t seem right. I thought I’d try Physical therapy. It changed my life!! I did’t realize howmany muscles I had. I have learned so much and feel ready to get back to life.“ - K. Lenniger
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
4 SIMPLE WAYS TO STAY HYDRATED
1. Always carry a water bottle. If you have a bottle within arm’s reach, it’s very likely thatyou’llmindlesslysip from it throughout theday,withouthaving to make a conscious effort. 2. When you’re feeling frazzled, grab a glass of cold water. Studies show that people instantly feel more alert after drinking H2O. 3. Sip on a mug of herbal tea every evening. If you make this a habit, you’ll add an extra cup of fluid to your body every single day. 4. Eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, you’ll automatically up your fluid intake. Ifyou’reanelderlyadult, it’sespecially important topayattention tohydration. Aging impairs thebody’snatural thirstmechanisms,whichmakes iteasier to become dehydrated. Remember to always keep a water bottle as a physical reminder to drink even if you’re not thirsty.
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