Take a look at our May newsletter!
Physical Therapy Treating Our Patients the Way We Want to be Treated
MAY 2023
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This Father’s Day, We Celebrate My Dad’s 90th Birthday! FUN DAD, WISE DAD, BEST DAD
Hands down, my greatest accomplishment and best experience in life, along with marrying my wife, has been being a father to my children. And let me tell you — my dad taught me all I know. It was through his love, support, and parenting that I’ve become the dad I am today, and come June, SURPRISE, I’ll be a grandfather for the very first time! My daughter and son-in-law are expecting their first baby on June 19, and get this: Father’s Day is on June 18. If the baby decides to come just one day early, he or she will be born on Father’s Day. I’m thrilled for my daughter and her husband and stoked to welcome a new father in the family. This May, my dad is turning 90 years old, then one month later, he will become a great-grandfather for the second time — it’s a very exciting time in our family. With so much going on and so many great things to come, I’ve been doing a lot of reflecting on my childhood and how instrumental and influential my dad has been in coaching me to be a dad. As a father of three boys, he and my mom really seemed to nail parenting. Looking back, they were always present for all of our sports and extracurricular activities. I really can’t think of one time they weren’t there cheering us on gracefully from the sidelines. My dad wasn’t the type of parent who was super critical, either. Instead, he’d offer me constructive feedback and set time aside to offer some words of encouragement and practice with me between games. Even when it came to sports he wasn’t into, he’d learn and take part just to bond and help me out. Before I played volleyball, my dad had never played. After helping me with the sport, we began participating in an adult league together. Everything he did was with love, and he could find fun in pretty much everything. I can thank my dad for teaching me all the manly-man things I need to survive in the world. My dad was and still is a huge car enthusiast. All that I know about maintaining a vehicle, changing a tire, swapping out spark plugs, and changing a car battery, I owe to him. He is a great dad and a fabulous role model.
Back in the day, my dad was an optician, and at one point, he owned his own business. Watching him handle the ins and outs of running a company was inspiring and planted the seed of confidence I needed to go out on my own and open my practice. Now, his amazing attitude on life still inspires me. If you know my dad, you’ll see he has a positive “can do” attitude. Despite his age, he doesn’t let things he can no longer do hinder him. Instead, he is motivated by the things that he can do! I take this lesson and pass it on to my patients. While many have certain movement restrictions during treatment, it’s essential not to get hung up on the things you can’t do, but rather to focus and expand upon all that you can do! This Father’s Day, I’m extra grateful for my dad as he turns 90 and for all the lessons he taught me. I’m thrilled to become a first-time grandfather and to pass the torch on to my son-in- law as he enters this amazing, fun, and sometimes terrifying stage of fatherhood. To all the amazing dads out there, I wish you a happy and healthy Father’s Day! My hat goes off to you! – Matthew Smith
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The World Isn’t Ending 3 Strategies to Reduce Anxiety
Face Anxiety Head-On Many people try to avoid anything that could make them feel anxious. While this method may make you feel short- term comfort, it can cause you to be more anxious about specific scenarios. The best strategy to overcome anxiety is to face it head-on. Although it will be uncomfortable and challenging, don’t let it stop you! The more you put yourself out there, the less anxious you’ll feel. You’re stronger than you give yourself credit for! Please contact your health care provider if you’re worried about the anxious feelings you get. They can assist you with identifying your triggers, why anxiety is occurring, and methods you can use to reduce your symptoms.
When most people think of anxiety, they likely have negative connotations tied to it. Many make the assumption that anxiety will always lead to panic attacks and fears of major change, but just about anything can generate feelings of anxiety, and not all of them are harmful. However, if your anxiety stops you from doing something, it can hinder you almost every day. In honor of May being National Anxiety Month, here are three ways to reduce your anxiety. Daily Exercise Physical activity can increase your self- confidence, improve your mood, help you relax, and lower anxiety symptoms. You don’t have to do anything
significant — you can go for a walk, take a hike, conduct at-home workouts, go to the gym for at least 30 minutes, or participate in yoga and Pilates. Meditate Sometimes, taking a step back, focusing on your breathing, and letting your thoughts flow in one ear and out the other can help you put things in perspective. JAMA Internal Medicine published an article stating that practicing mindfulness can help ease feelings of anxiety, depression, and pain. You can meditate by following a guided meditation or silently sitting in a quiet area and breathing slowly. While meditating will be challenging at first, it will become easier with practice.
The Ageless Benefits of Yoga How Seniors Are Finding New Vitality
For many seniors, maintaining an active lifestyle can be a challenge. Your body might not be as flexible as it once was, and new pains or discomforts seem to appear out of nowhere as time passes. This change can be problematic and will require some adjustment on your part, especially if you’ve lived an active lifestyle. Thankfully, there are some activities you can do to help you stay active, like yoga! You might think that yoga is just for young people, but that’s not the case at all! Yoga is a low-impact exercise that can be modified to suit a wide range of abilities, making it accessible to people of all ages. There is no expectation of perfection, as each individual is
encouraged to listen to their own body and move at a comfortable pace. So even if you have health limitations or concerns, yoga is a safe and pleasant activity. Plus, you’ll gain a host of benefits from participating. By holding poses and moving through sequences, yoga helps to lengthen and stretch muscles, increasing the range of motion and reducing stiffness. You’ll also build muscle strength, particularly in your core. Your balance and posture will improve, which will help lessen physical discomfort and reduce your risk of falls.
yoga can help reduce stress, anxiety, and depression. By incorporating breathing techniques into their practice, seniors can improve cognitive function and memory. There’s also a social aspect involved. Many yoga studios offer classes specifically for seniors, which can provide a supportive and welcoming environment for everyone to practice together. It’s a great way to meet new people and have fun while staying active. There are advantages for people of all ages to practice yoga. If you’ve been interested in trying this activity for a while, now is the time to get out and get involved. You may be surprised by how much you enjoy it!
In addition to physical benefits, yoga is also mentally stimulating. The practice of
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OUCH! Pinched Nerves Hurt
USING PHYSICAL THERAPY TO REDUCE DISCOMFORT
Restorative Exercise Don’t worry; you won’t be doing jumping jacks. Strengthening and range of motion exercises are simple movements that can strengthen your muscles and stretch the affected nerves to help reduce pain. A physical therapist will often assess your issues and unique needs, then customize these exercises for you to reap the most benefits. Retraining Your Posture No one has perfect posture all of the time, but enhancing it can do wonders for your symptoms. Adjusting your posture is vital to treating pinched nerves and preventing further injury. Most people don’t realize how poor their posture is throughout the day, but a physical therapist can help you retrain your stance and improve your spinal alignment. By doing so, you’re also preventing further damage to your pinched nerve. Your favorite activities don’t have to become a forgotten memory. Physical therapy can have you returning to your everyday life and managing any discomfort caused by a pinched nerve. While not all physical therapists practice the same methods listed here, they can find a therapeutic routine perfect for your needs. Everyone deserves to live pain-free lives, and physical therapy can help you make the unthinkable a reality.
If you have a pinched nerve, you know how much it can affect your day-to-day life. Severe neck or back pain due to a pinched nerve often limits your usual sports or hobbies and can also be aggravated by sitting or standing at work all day with bad posture. But you don’t have to be stuck with this pain! The restorative techniques offered in physical therapy can help you treat your pinched nerve and teach you how to manage it properly. Manual Therapy Who doesn’t enjoy a massage? A trained physical therapist can administer manual therapy, such as massages, to loosen muscle tension and ease pain. Some other forms of manual therapy include lymphatic drainage and manual traction. These hands-on techniques can reduce inflammation and improve your range of motion. Cold Laser Therapy This FDA-approved and noninvasive treatment uses low-level light to heal damaged tissue and relieve nerve pain. The near-infrared light promotes healing and is known to treat pinched nerve symptoms and other spinal injuries, such as temporomandibular joint dysfunction (TMJ) and herniated discs, when done regularly.
TAKE A BREAK!
Ginger Pork Stir-Fry Inspired by TasteOfHome.com
DIRECTIONS
INGREDIENTS
• 1 tbsp cornstarch • 1 cup orange juice • 2 tbsp soy sauce
1. In a small bowl, whisk cornstarch, orange juice, soy sauce, garlic, and ginger until smooth; set aside. 2. In a large skillet over medium-high heat, stir-fry pork in oil until lightly browned, about 4–5 minutes. Remove pork and add onion, peas, and red pepper. Cook until crisp-tender, about 3–5 minutes. 3. Stir in orange juice mixture and pork. Bring to a boil, and then cook until thickened, about 2 minutes. Serve over rice. Garnish with green onion and sesame seeds, if desired.
• 2 cloves garlic, minced • 1/4 tsp ground ginger • 1 lb pork tenderloin, cut into thin strips • 2 tbsp canola oil • 1 small onion, sliced • 1/4 lb fresh snow peas • 1/2 sweet red pepper, julienned • Cooked rice • Green onion, chopped (optional) • Sesame seeds (optional)
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916.983.5611 ROCPT-ergo.com 1635 Creekside Dr., Ste. 101 Folsom, CA 95630
1. My Dad — My Best Friend INSIDE THIS ISSUE 2. Anxiety Can Be Overcome Healthy Aging Through Yoga 3. Managing a Painful Pinched Nerve Ginger Pork Stir-Fry 4. How Physical Therapy Can Improve Your Mental Health
The Connection Between Mental Health and Physical Therapy
Improved Self-Esteem Unsurprisingly, your self-esteem may take a hit after suffering an injury or losing mobility, but physical therapy can help restore lost confidence. We’ll run you through various exercises, and at every appointment, you’ll gain a new sense of achievement as you progress toward your goals and regain mobility. Your confidence will improve even more as you work on the exercises we assign you at home.
Physical discomfort is usually the main focus of a physical therapy appointment. Whether you suffered an injury or have recently undergone surgery, you’re doing everything possible to return to the activities you love. But you may not realize that your mental health can majorly impact your physical recovery. You might think you need to see a mental health professional or start a new prescription to help your mind during recovery, but that’s not necessarily the case. Often simply participating in physical therapy can help improve your mental health. Reduced Stress, Anxiety, and Depression As physical therapists, we aim to help you return to your regular lives with few to no restrictions. There may be moments when you feel like nothing will improve after an injury, but there is a light at the end of the tunnel! After meeting with a physical therapist, you’ll receive a road map to your recovery. When you see that things will eventually improve, you’ll notice improvements in your mental health. Feelings of stress, anxiety, and depression will gradually lessen as you continue on your healing journey.
Better Sleep When you don’t sleep well, you can experience worsening symptoms of depression and anxiety. There’s no better way to ensure you get a good night's rest than by exercising, and that’s exactly what we’ll help you do. Whether you’re coming in for an appointment or are following our guidelines for recovery at home, you’ll have an easier time falling asleep at night and will get much better rest.
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