Health & Fitness Newsletter by Johnston Physical Therapy & Sports Medicine
NEWSLETTER THE HEALTH & FITNESS
2019
NOTES FROM ANDREW I hope you all had a chance to read notes from Grant in last month’s newsletter. He has some great thoughts that I have totally stolen and the phrase – “I can’t” we almost always try to figure out why you believe that. Maybe it is a safety concern, fear of pain, a weakness or even a mobility limitation that keeps you from attempting a task that we might ask. It’s not that you shouldn’t have those thoughts – we just don’t want those thoughts having so much power that it changes your willingness to try things that really should make your rehab process better.
been using with my patients. His growth mindset and fixedmindset thought processes are quite insightful. If you haven’t read “notes fromGrant” from last months newsletter – I would recommend going back and looking at on our website where you can find our past newsletters. Grant’s article made me think of some of the ways I have tried to communicate the importance, or maybe better said, power of our own thoughts in not only making the most out of our rehab sessions but anything you want to accomplish in life. If you have ever spent any significant time in our clinic, you will likely hear me or one of our other therapists’ challenge patients when they tell us “I can’t”. It’s a common thing to hear and completely understandable to have this type of thought when things hurt or we have an injury that is keeping us fromdoing something we want to do, or keeping us from doing it the way we want to do it. At Johnston Physical Therapy and Elevate Physical Therapy I think it is safe to say that we view the phrase “I can’t” as almost a dirty word. It really doesn’t help anyone accomplish anything. We are not so mean that we would ask you to try something we did not think should be able to do or should be working towards being able to do. So when we hear
I’m not naïve enough to think that there aren’t things that we actually can’t do. But when our thought process, and even our speech, says “we can’t” - it is as if it we are giving ourselves permission not to try. One of the goofy phrases we will try to replace “I can’t” with is “it is difficult for me to do that right now”. I know it’s cheesy, but controlling our thoughts can truly impact how successful we can be. When we partner the “it is difficult” thought process with the appropriate modification of a task someone tells us they “can’t do” rapidly becomes something they are successfully doing. I have seen it time and time again in clinic, and in my home with our kids, when we change thought process from “I can’t”, to ”it’s difficult”, we see almost instant improvement. That doesn’t mean a cure – or instant success – but movement in the right direction. I love a quote Henry Ford is is known for : “whether you believe you can or you can’t - you’re right”. So even when things are difficult, or not achievable today, the mindset of “I can” helps us back to the pathway to success faster. If you are struggling with an “I can’t” issue, give us a call to see if we can help you change your mindset and get you back on the path to “I CAN!!!”
OUR SERVICES
• Physical Therapy • Work Injury Rehab • Sports Injury Rehab
• Trigger Point Dry Needling • Education
www.johnstonpt.com www.elevateptiowa.com
NEWSLETTER THE HEALTH & FITNESS
2019
BRING IN A NEWSEASON WITHOUT BACK PAIN
INSIDE: • Discover The Factors That Could Be Influencing Your Back Health • Relieve Pain In Minutes • Patient Success Spotlight • Staff Spotlight • You Do Not Need A Referral For An Appointment
Whether you have hurt your back or have been suffering for a long time, seeing a physical therapist at one of our clinics can help you return to a more active and pain-free life. Give us a call at 515-270-0303 today! Physical Therapy for Back Pain. While rest and relaxation can help you overcome the immediate pain of a back injury, and may even be recommended by your physician in the early days following an injury, it is not a long-term solution. Physical therapy offers a long-term solution to back pain by using targeted exercises that focus on the cause of the pain. Through a combination of strength and flexibility training that focuses on muscle development and joint movement, physical therapy can address the underlying cause of the pain and significantly improve your quality of life. Understanding the Why and How. There are a lot of different reasons that back pain can develop. Even when you break down injuries, whether from overuse or athletic pursuits, there are different problems that can develop. Sprains and strains are common, but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves. If you or someone you know is struggling with back pain give us a call. Let us see how we can help!
For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists. In ages past, back pain was difficult to treat. If you experienced back pain, whether as a result of a work injury, trip-and-fall accident, or even just as a result of aging, the answer was almost always the same: head home, take a long rest, and give your back time to heal. This isn’t the way that things go anymore, and for several reasons.To start, the world isn’t as forgiving. Heading home and taking a long rest until your back is healed may work for some, but not for most. With deadlines and carpools and work schedules to keep up with, there needs to be an alternate solution to dealing with back pain that doesn’t require you to completely remove yourself from your responsibilities. What’s more, recent research indicates that resting may not actually be the ideal solution for long-term back care. Spending too much time on the couch or off your feet can cause the back muscles to weaken and can even weaken bone strength.This could lead to more long-term issues with back pain — not fewer. Exercise, in general, is shown to increase strength and flexibility, supporting healthy muscles and bones, and therefore supporting ideal back health.
www.johnstonpt.com www.elevateptiowa.com
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DISCOVER THE FACTORS THAT COULD BE INFLUENCING YOUR BACK HEALTH
You might be amazed to discover the different factors that could be influencing your back health. Such as: • Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts. • The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels. • Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. How Physical Therapy Helps. Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving Tarina Kofoed, Patient Services Coordinator We are excited to introduce Tarina Kofoed as the new face and voice of Johnston Physical Therapy & Sports Medicine. We did not know when we hiredTarina,butshe isanativeNebraskanwho isaHuskerFan!!! (thatmakes 3 of us). She moved to Iowa during her middle school years and attended Waukeeschoolswhereshewasa tennisandvolleyballplayer.Shegraduated fromUniversity of Northern Iowa in 2018 with adegree in Spanish Education and aTranslation minor. She worked as a substitute teacher for the Waukee School District and at Hope West Des Moines as a preschool teacher.Tarina wasrecentlymarried toherhusbandTed.They live inAnkenywith theirnewly adopted kitty, Junebug. In her free time she loves to read and be outdoors. She also loves her coffee and tea. She was introduced to Johnston Physical Therapy by her future brother in law (Justin Carlyle- who was just accepted into Physical Therapy School- congrats Justin!). We could not be more happy to have Tarina join our team as the first person you will typically see when you come in or voice you will hear when you call in to JPT. She has already jumped in and is helping us makeyourexperiencehereexceptional.Whenaskedhowherfirstweekshere have been, Tarina responded with “I know I can thrive in my new position. I STAFF SPOTLIGHT
you the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps. For more information about overcoming back pain, contact us.
Call us today to schedule an appointment!
enjoy working in the front office because of the daily interaction with all the patients and starting off their appointment with a smile!”. Her kindness is infectious and we know you will enjoy working with her as much as we have already. Join me in welcoming Tarina to our JPT crew!
www.johnstonpt.com
www.elevateptiowa.com
Patient Success Spotlight
TELL US HOW WE’RE DOING BY LEAVING A GOOGLE REVIEW
WE MAKE IT EASY TO LEAVE A REVIEW!
1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Google Review page) 3. Tell us how we’ve done! INSTRUCTIONS:
“My back pain has been completely relieved!” “Onemonth and countingof a pain-free life.This is all thanks to the therapists and support staff at your office. My back pain has been completely relieved. Also, I’m stronger and more flexible than before. For me, physical therapy beats other methods hands down! Thanks, JPT!” - Larry G.
Relieve Pain In Minutes Try this movement if you are experiencing back pain.
PELVIC TILT While lying on your back, use your stomach muscles to press your back into the floor.
www.simpleset.net
If this exercise does not provide you relief/help, please consider an evaluation to see if we can identify the source of your pain and provide a plan to get you back to normal.
Upcoming Free NECK PAINWORKSHOPS
On Saturday, November 2nd • 10am At Johnston Clinic Location
On Tuesday, November 12 • 6pm At Ankeny Clinic Location
• Do you suffer with neck pain? • Do you experience pain, numbness or tingling when you bend or reach? • Do you suffer from a past injury? • Do you have pain when you drive for long periods? • Are you afraid your pain will get worse if you don’t do anything about it?
If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial) the Neck Pain Workshop may be a life changing event for you… ü The single BIGGEST #1 MISTAKE Neck Pain sufferers make which actually stops them from healing ü The 3 MOST COMMON CAUSES of neck Pain ü What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery Here’s some of what you’ll learn:
DON’T DELAY, REGISTER TODAY BY CALLING NOW!
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5627 NW 86th Suite 200 Johnston, IA 50131 P: 515-270-0303
1810 SW White Birch Circle, Suite 107 Ankeny, IA 50023 P: 515-964-8885
www.johnstonpt.com | www.elevateptiowa.com
WHEN IS IT TIME TO SCHEDULE WITH YOUR PHYSICAL THERAPIST? 5 4 5 2 7 2 3 8 6 4
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Physical therapy has traditionally been used following an injury,surgeryor lossof function.When is it time toschedule with your physical therapist for the aches and pains that we all get from time to time? How long is long enough to put up with neck pain, and aching back, a trick knee or shoulder that wakes you up from sleep when roll onto it? My simple answer is when it’s keeping you from doing what youwant todo it’sabsolutely time tomake thecall.However, it is reasonable to address problems before they become long term issues.Thesooneryouaddressan issuetheeasier, and faster, it typically is to resolve it. We continue to offer monthly classes where you can learn about common causes and approaches to treating differentachesandpains. In thecomingyearweplan tohost workshops focused on low back pain, neck pain, shoulder pain and knee pain. We will also do running and a dizziness/ vertigoworkshops.Keepaneyeout forournextclasses-but don’thesitatetocallourofficeoremailyourphysicaltherapist directly with a question if you are wondering if it’s time to address an issueyou havebeen battling. Wecan adviseyou if it’s time forphysical therapy or if adifferentapproachmay beyourbeststartingpoint.Letusknow -wearehere tohelp!
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SLOW COOKER PUMPKIN PIE OATMEAL
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INGREDIENTS • cooking spray or coconut oil • 1 cup steel-cut oats • 2½ cups water • 1½ cups unsweetened almond milk • 1 cup pumpkin • 3 tbsp maple syrup • 1 tsp vanilla • 1 tsp pumpkin pie spice
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• 1/2 tsp cinnamon • ¼ tsp salt
DIRECTIONS Coat your slow cooker with cooking spray, butter or coconut oil. Add all the ingredients into slow cooker and mix well. Cook on low for 6-8 hours. If you have a programmable slow cooker, set it to cook on low for 7 hours and then switch to warm. In the morning, give the oats a good stir as the oats will settle to the bottom. Portion into a bowl to serve and top with pecans, maple syrup and almond milk.
Source: https://www.eatingbirdfood.com/slow-cooker-pumpkin-pie-oatmeal
www.johnstonpt.com | www.elevateptiowa.com
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