Professional PT inc - March 2020

MARCH 2020

620 Old West Central Street, Franklin, MA 02038 • 508-528-6100 •

COME IN FOR A TUNEUP And We’ll Help You Spring Into the Season

a full report. This is also a great opportunity to come in and work with members of our team you might not have had a chance to spend as much time with, like our wonderful and knowledgeable assistants, Sue and Amber. It’s important to keep up with regular body maintenance for a number of reasons, but physical therapy in particular can address a lot of unrealized physical stresses. Aside from reducing pain, here’s what physical therapy can do:

Be a great alternative to surgery or medication

This month marks Professional Physical Therapy’s 28th anniversary and our 17th year in our current building. It’s been a long and wonderful road, and it’s still stretching far in front of us, so we have every intention of continuing to walk down it! In celebration of our anniversary and the much-anticipated arrival of spring, we’re excited to announce a new opportunity available for past patients at our clinic. After a cold and dreary winter, we’re all ready for spring to get here. It’s finally time to get outside, get active again, enjoy the sunshine, and of course, get all your spring-cleaning off your to-do lists. But if you have bodily aches and pains that you’ve decided to ignore or put off until now, participating in all the activities that spring brings might be a challenge. That’s why Professional Physical Therapy is offering something new this spring. In an effort to help our past and present patients readdress their health and get into shape, we’re going to offer a series of free tuneups and check-ins. We’re taking spring-cleaning to a whole new level! We want you to come in and see us so that we can give you an examination and address any ongoing problems you might have. If you’ve been in to see us before but it’s been a while, this is a great time to reconnect with us and your physical therapy regimen. Whether you’re ready to get back on the path to recovery or you’re just feeling tight, bogged down, or a little off, we’d like to see if we can help. During our spring tuneup, we’ll open our doors so you can tell us how you’ve been feeling. We’ll take the opportunity to give you a full work-up and let you know how you can progress to the next step.

Improve your mobility, strength, and endurance

Improve your posture and spinal alignment

Help you recover from or prevent sports injuries

Improve your balance

Improve your walking and stair-climbing ability

Improve your posture and spinal alignment

Help manage pregnancy and postpartum care

Help manage vestibular conditions

We’re dedicated to helping you get your body back up to speed so you can tackle your spring-cleaning, get outside, and enjoy the sunshine. Just a little bit of self-care can go a long way in making all that happen. But best of all, we’re offering this spring tuneup completely free of charge. So check out the insert inside this newsletter for further details and don’t miss your opportunity to get checked out so you can check in to spring.

We’ll take some measurements, see how your mobility and motion are doing, test to see how you’ve been upkeeping your strength, and give you

– Dr. Stacey Raybuck Schatz

Professional Physical Therapy | 508-528-6100 • 1

Retire in Style 3 Places to Retire Internationally

Even if you’ve always planned for a comfortable retirement in the United States, choosing to live internationally could be a smart alternative to improve your standard of living in retirement. International Living Magazine’s Retirement Index has tracked objective retirement metrics — like the cost of living, democratic stability, and health care — for the last 40 years. They also take into account reports of correspondents actively living abroad. Here are some of their top picks for international retirement destinations.

COSTA RICA If it’s a textbook paradise you’re looking for, look no further than Costa Rica. Thanks to a 1948 decision to abolish their military and direct all of those funds to health care and education, Costa Rica is often referred to as the “Switzerland of Central America.” Known for its stable

democracy, safety, and socialized health care that’s only available once you’ve obtained residency, Costa Rica also offers climates for just about everybody — from the lush jungles of the south to the hot, dry beaches of Guanacaste in the northwest. Expect to find large communities of expats to help you acclimate.

PANAMA Panama ranks No. 2 in International Living Magazine’s list of best places to retire internationally. With its tropical climate, proximity to the United States, excellent health care, and low tax burden, it’s easy to see why. In Panama City, you can expect to pay at least $2,600 a month in living

MEXICO The first things that come to mind for most

people when you mention Mexico are margaritas and beach umbrellas, but this country offers a lot more than that. For starters, Mexico features an enticingly low cost of living. International Living estimates a couple could live in Mexico on anywhere from $1,500–$3,000 per month, depending on location, including health care expenses. Once you’ve obtained residency status, you can sign up for national health care plans that offer full coverage for just a few hundred dollars annually.

expenses, but housing costs are substantially lower outside of major metropolitan markets. Panama also offers excellent discounts, up to 25% off of things like airline tickets, hotels, and energy costs through its Pensionado program.


of the Month


“Samaritan’s Purse provides physical relief to people around the world. When disaster strikes, they are quickly mobilized to help those in need, both in the United States and abroad. They bring a message of hope and relief to those in despair.” –MaryAnn

MaryAnn has been here through 2019 and into 2020 for a couple major surgeries. MaryAnn has made excellent progress through both of them, though she had bumps along the way. She approached those hurdles with positivity and has been a great patient to work with. We are happy to have MaryAnn as our patient of the month.

2 • | Professional Physical Therapy

Spring Is Here! It’s time to get outside, enjoy the sunshine, and tackle spring-cleaning. The best way to do that is to get a body tuneup at Professional Physical Therapy! We’d love to see you back in our clinic, whether you’re still on the road to recovery or just need a work-up. Our FREE spring tuneup could be your ticket to a healthy season! Friday, March 27 Time slots are available by APPOINTMENT ONLY from 7 a.m. until 4 p.m.The checkup is FREE as a special “thank-you” to all of our past patients.We expect the day to fill fast, so call 508-528-6100 to reserve your spot before we are full.

Has it been a while since you visited us? Are you feeling any of these nagging ailments? • Body pain or stiffness

• Balance or dizziness issues • Arthritis pain or immobility • Side effects of injury or surgery

• Difficulty with walking or stair-climbing • Posture or spinal alignment concerns If so, then you need a spring tuneup! Come to the clinic so we can assess you and figure out your next best steps. We’ll do it for FREE! Limited space and services are available, so book your appointment today.


Make National Nutrition Month Count

With These Easy-Eating Tips

and cooking according to the guidelines, then prepackage as many meals as you can fit in your fridge. Bring the kids into the kitchen to help and let them plan a meal or two. When you’re tired at the end of a long day, heating up a healthy meal is much easier than having to figure out what to make, and then cooking it.

March is National Nutrition Month, and this year’s theme is “Eat Right, Bite by Bite.” The goal is to remind people about healthy practices when it comes to what you eat. The Academy of Nutrition and Dietetics created the campaign and has some great advice for how to make healthy eating easier for the entire family. REMEMBERTHE GUIDELINES There’s a new fad every day for what’s “right” to eat, so it can become hard to keep track. But if you remember just a few basic rules, you’ll have your bases covered: Choose carbs high in fiber and starch, like potatoes, rice, and cereals, over white or refined carbs. Eat at least 2 1/2 cups of fruit and veggies per day. Eat at least two portions of fish, like salmon or trout, per week. Cut down on saturated fat, sugar, and salt. Drink 6–8 glasses of water per day. PLAN AND PREP Eating healthy is easy when you put a little time and energy into prepping for it. Do so on the weekends, so that when your weekdays get crazy with work or school, you’ll already have a healthy meal prepared. Do your shopping

GETYOURVITAMINS Squeaky clean eating day after day can admittedly get boring and tedious. There will be days when you’ll need a change or will have to skip out for other reasons, and that’s okay! This is why you should take supplemental vitamins to make sure you’re still getting proper nutrition. Your body needs a lot of essential vitamins, but if you start by taking a daily supplement of B-12 for energy, omega-3 for cardiovascular health and brain function, and magnesium for absorption of other vitamins, you’re off to a good start.


“Before I started PT, I had a lot of shoulder pain while I was swimming at Farm Pond in Sherborn. It was tough to get through the whole perimeter without a lot of pain. After all the great treatments, advice, and education about how to recover, I am back to being pain-free and ready to get back in the pond ... Except I’ll wait until summertime to do that.”

Orange Glazed Salmon

Keep dinner light, simple, and easy with this paleo-friendly recipe


• •

Zest from 1 orange

• • • • •

2 salmon fillets (10 oz total)

–Michele Page Sinotte

1 tsp salt

1/3 cup fresh-squeezed orange juice 1 tsp tapioca starch

2 tbsp ghee

1 tbsp garlic, minced 1 tbsp fresh rosemary, chopped

Directions 1. Heat oven to 425 F, and line a sheet pan with parchment paper. 2. Salt each fillet with 1/2 tsp salt. Bake for 6–8 minutes. 3. In a saucepan, combine ghee and garlic and cook over medium heat for 3 minutes. 4. Add rosemary, zest, and juice. Cook for another 3 minutes. 5. Stir in tapioca starch until lumps disappear and mixture thickens. 6. Plate salmon and top with orange sauce.

“When I started, I had very limited strength in my right shoulder. I could not lift a 2-pound weight. Dr. Patt and the staff have gotten me to the point that I am pain-free, and 100% of my strength is back. The place is amazing thanks to everyone here.”

–Peter Hughes

Inspired by

Professional Physical Therapy | 508-528-6100 • 3

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411 620 Old West Central Street Franklin, MA 02038 508-528-6100

Thank you for being part of the Professional Physical Therapy family!


Get Your Free, Spring-Season Tuneup Retire in Style Patient of the Month National Nutrition Month Orange Glazed Salmon Meditation and Pain Relief


The Benefits of Meditation

Meditation has different meanings for different people. Traditionally, the act of focusing one’s mind has been used in religious and spiritual practices around the globe. More recently, it’s become a popular method of relaxation. Now, new research shows that this ancient practice may have yet another benefit: pain management. In 2008, the Medical Expenditure Panel Survey found that over 100 million adults in the U.S. suffer from chronic pain due to conditions like arthritis and debilitating injuries. Because of this, care providers have become focused on finding ways to help patients manage these persistent aches. The sensation of pain is caused by a complex interaction of biological and cognitive factors, leading scientists to study how mental exercises like meditation can aid in pain relief. Anecdotal evidence regarding meditation’s ability to reduce pain has existed for as long as the practice itself. However, modern technology has given researchers the means to accurately measure the effectiveness of this age-old tradition. The Department of Health and Human Services has cited MRI brain scans as proof that meditation can lead to moderate pain

reduction. These scans revealed that the same areas of the brain stimulated by painkillers are activated when the mind is in a meditative state. This supports the accounts of those who have reported better functionality after meditative sessions. With the ongoing tragedy of the opioid crisis, there is a dire need for pain management strategies that are noninvasive and not habit-forming, such as physical therapy. Meditation is easily accessible and can be used in conjunction with other pain relief strategies. Whether you sign up for guided meditation sessions, download one of the many mindfulness apps on the market today, or simply make time to sit and clear your mind for 30 minutes, it’s easy to add meditation to your normal routine.

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