Getting you back to the life you want to live.
360
N ovember 2017
In Touch
F rom the D esk O f
Shelly Coffman
THE UPSIDE OF A DUMPSTER FIRE
I can’t believe it’s almost the end of 2017! It seems, only a few short months ago, that it was November 2016, when the time-space continuum split into our current parallel universe! ;-) It would be easy to look back and think, “Burn this dumpster fire!” But I have a lot to be thankful for this year. My daughter had a pretty significant spinal injury in January this year. We had SO many doctors appointments and surgical recommendations, followed by a tremendous spike in anxiety for my daughter and general angst and irritation for me. Through persistence, knowledge, and research, we started her in PT and made some great progress (which was a surprise only to the MDs). She has been doing well enough to avoid surgery for now — and hopefully forever. We keep her home exercise program going with rewards. It has made me think that all our patients should have the Pavlovian rewards for doing home exercise! I also started interviewing for a PT position in December of 2016. I’m just a little particular when it comes to hiring, and I rely on my interview process and spidey sense to find someone that I think has the skill, aptitude, personality, and empathy to plug them into our team and help
them provide exceptional care. I interviewed ALL year and talked to some really nice people, and, for various reasons, none of them were right. Then, I received an email from Scott Puracchio. He hadn’t even seen my PT ad. He just had looked up our info and thought we were the kind of clinic where he might like to work. Much to my delight, it was evident Scott was going to be that right fit. I’m grateful to expand our team with more phenomenal people that will work together to take great care of patients. Through all this misery, I have been thankful for a lot of really wonderful people in my life who have helped support me through these challenges, including my incredibly supportive work family. It’s a challenge to helm the ship and be distracted by big stuff. These folks made that possible. This year was hard, and everything worked out because it always does. Small movement toward big things still gets you where you want to go. Whenever you feel like you are stuck in the middle of misery, take some action. f you don’t take a step toward something better, you won’t get there, but if you do, you’re that much closer. -Shelly Coffman
P repared for the W orst Are You Ready for a Natural Disaster?
In recent months, the United States suffered a flurry of deadly disasters. Hurricane Harvey battered the Gulf of Mexico and left Houston, Texas, flooded. Less than two weeks later, Hurricane Irma devastated the Caribbean and the eastern U.S. In early September, 76 massive wildfires blazed across the western United States. Flames destroyed homes, while the smoke resulted in hazardous air quality across entire states. Around the same time, a 5.3 magnitude earthquake rattled southeastern Idaho. People could feel the quake almost 200 miles away in Salt Lake City, Utah! The property damage from the disasters this fall alone is astronomical, and the loss of human life has been devastating. As such disasters become more commonplace, here are some basic steps you can take to protect yourself and your family in the event of a major crisis. FLOOD The American Red Cross reports floods are more frequent, and more costly, than any other natural disaster in the United States.
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If there is a flood watch in your area, quickly tune into local radio or television weather stations to keep updated as events unfold. Make sure your family is ready to move to higher ground immediately if a flood or flash flood warning is issued. If you plan to evacuate, do so right away. It is unsafe to drive or walk on flooded roadways. Six inches of water can knock a pedestrian off their feet, and a foot of water can cause cars to float. Find detailed steps about flood safety at redcross.org/get-help/how-to-prepare-for-emergencies/types-of- emergencies/flood. EARTHQUAKE Several major fault lines are hidden beneath the United States, and some have the ability to create a magnitude 10.0 earthquake – 16 times more powerful than the quake that destroyed San Francisco in 1906. The best way to prepare for an earthquake is to make your home as safe as possible. Check for hazards in your home that could fall, like large bookshelves or hanging lights, and mount them to the wall if possible. Identify the safest place in your home to hide during a quake, such as a sturdy table well away from windows or large furniture. When the shaking stops, quickly make your way out of the building, as aftershocks may cause the building to become unstable. Fema.gov/earthquake-safety-home has more information about what to do before, during, and after an earthquake. WILDFIRE All it takes is a single match or a lightning strike to start a deadly wildfire. You should be aware the fire risk in your area and pay attention when the fire threat is high during certain times of the year. Become familiar with local emergency plans and educate your family on these plans and how to safely respond to a wildfire. Maintain the
increases the likelihood of tissue injuries. If your child is injured, physical therapy offers a safe, non-invasive path to recovery without the need for excessive medication. Physical therapy is a dynamic method, accounting for the unique needs of every individual. This adaptability allows for tailored treatment programs based on strength and flexibility training. In physical therapy, recovery and training techniques are coupled with education, limiting the risk of a repeat injury. This education also aids in injury prevention by teaching young athletes about body mechanics. If a child understands the tenets of safe, mechanically sound movement, they are less likely to end up on the sidelines. Sports medicine and physical therapy techniques increase range of motion, promote proper stretching, and help a child become more in tune with what their body is telling them. If you are the parent of a young athlete, consider consulting a physical therapist as your child becomes more serious about their sport. It won’t just limit the risk of injury; it can also increase performance. Of course, some injuries are unavoidable. In those instances, physical therapy is often the safest road to getting your child back on the field and doing what they love most. area around your home if possible, removing any flammable objects within 30 feet of your home, such as wood piles, trash, or dried vegetation. This will help create a barrier around your home, should a fire come close. Regularly clean your roof and gutters so nothing can catch fire should stray embers reach your property. As with any disaster, if evacuation warnings come down, leave as soon as possible. Learn more at ready.gov/wildfires. HURRICANE If you live near the coast or plan on taking a trip to the coast, it is important to have a plan for what you will do in the event of a hurricane. Start by selecting an evacuation point your family can all go to, even if you get separated. You may also want to decide where you will be able to leave your pets in case your evacuation point does not allow animals. Be sure to check that your flood insurance is current. Many hurricane insurance policies will cover damage from high winds, but not flood waters. In the event of a hurricane, heed any evacuation orders and turn off all utilities before leaving immediately. If you are unable to evacuate for some reason, follow the steps provided by the National Hurricane Center at nhc.noaa. gov/prepare/ready.php to find a safe place in your home to wait out the storm. In addition to planning for each specific disaster, you should build a disaster preparedness kit as recommended at ready.gov/build-a- kit. Natural disasters often strike without notice, and if you are not prepared before the disaster, there is little you can do when faced with an emergency. Do what you can today to protect yourself and your family.
P hysical T herapy C an H elp Y oung A thletes Recovery, Prevention, and Education
As athletics become a bigger commitment for children of all ages, injuries happen more frequently. Nobody wants their child to suffer an injury while playing sports, but recovery options. Physical therapy offers many benefits to athletes dealing with pain, as well as those seeking to prevent injury in the first place. when it does happen, you want to know that your kids have safe
Young athletes aren’t just dealing with the strain of physical activity. They also have to cope with the fact that their bones and cartilage are growing, which
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R est B etween S ets to M ax O ut Y our G ains
In the heat of a good workout, you probably find yourself standing or walking around to shake off the burn between weightlifting sets. This habit isn’t necessarily bad, but there’s a better way to recover from a set to max out your gains. A recent study published in The National Center for Biotechnology Information found that when athletes sat or laid down instead of standing between sets, they completed more work in the remainder of their session. In other words, they were able to lift more weight and complete harder exercises in the same amount of time, by exerting less energy. “If you rest passively between efforts, your heart rate and breathing rates come down faster and lower than if you stand up and keep walking around,” says Kristen Ouellette, study author and assistant professor of exercise science and sports studies at Springfield College. Your body is able to recover quickly and, therefore, able to reset for your next set. This study reassures a growing concern of many athletic trainers. With the rise of high intensity interval training and Tabata workouts, athletes aren’t resting enough. Unfortunately, rest periods are one of the most overlooked
Sabrena Jo, senior exercise scientist for the American Council on Exercise, says rest breaks lasting anywhere from one to three minutes, as opposed to the common 30 to 90 seconds, may be better for those looking to improve strength and build muscle. “When you give your
muscles enough time to recover and prepare for what’s next, you can apply all their force into every subsequent rep, maxing out your results,” she said.
As counterintuitive as it may sound, resting is one of the most productive things you can do at the gym. So, take it easy and rest up for maximum gains.
components of training, much like a good night’s sleep. Many people end up lowering resistance as the sets go on because they are too fatigued to match their previous level of intensity. Often times, this fatigue could be eliminated by proper rest.
Looking for an easy, delicious Thanksgiving side dish? This gem requires only a few ingredients. WITH SAUSAGE B russels S prouts
Ingredients
• 2 tablespoons olive oil • 3.3 ounces fresh, hot Italian sausage • 1½ pounds Brussels sprouts 1. Trim sprouts and cut in half. 2. Heat oil in a large skillet over medium heat. Add sausage and cook, stirring occasionally, 3–5 minutes. 3. Add sprouts to skillet. Add ½ cup water. Add salt and pepper. Cover and cook 10 minutes or until just tender. Check them periodically and add a bit more water, if necessary. Instructions
• ½ cup water • Salt and pepper
T ake A B reak !
4. When sprouts are just about done, remove cover and raise heat to medium-high. Cook, stirring just once or twice, for a couple more minutes. The liquid should evaporate, and the sprouts should start to brown. 5. Add more salt and pepper to taste. Serve hot or warm. Serves 4.
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Prepared for the Worst Page 1 Physical Therapy Can Help Young Athletes Page 2 Rest Between Sets to Max Out Your Gains Brussels Sprouts With Sausage Page 3 The Secrets of Turmeric Page 4 I nside T his I ssue
T he T ruth A bout T urmeric
that work similar to NSAIDs (such as aspirin and ibuprofen). Of those compounds, six are COX-2 inhibitors. COX-2 is an enzyme that causes inflammation and pain in the body. In short, these six compounds help block the enzymatic reaction that triggers inflammation. One of these compounds is called curcumin, which often considered
The Secrets of the Yellow Spice
For thousands of years, turmeric has been both a staple spice in curries, as well as a spice renowned for its ability to treat a vast number of ailments. Known for its warm and bright yellow color when dried and powdered, the turmeric plant is native to a Southeast Asia, from India to Indonesia. It’s become a genuine “spice-of-all-trades.” In recent years, turmeric’s popularity has spiked throughout North America. People are adding it to food and using it to treat everything, from arthritis to heartburn. Anecdotal evidence suggests that the spice can treat just about every kind of inflammation in the body, whether it’s joint pain or a headache. Have a stomachache or nausea? Try turmeric. Have a mild rash or burn on your skin? Try turmeric. There are even a number of current studies looking into the effectiveness of turmeric as a treatment option for those with diabetes and dementia. With such a long list of ailments turmeric is purported to treat, you have to remember to take it with an additional dose of skepticism. Can one spice really treat all of these things?
the “active ingredient” in turmeric. An article published in the medical journal Nutrition and Cancer found that, by weight, pure turmeric powder contains 3.14 percent curcumin. However, with this in mind, clinical trials of curcumin have produced less-than-stellar results. A comprehensive review of 120 studies of curcumin, published in 2017 in the Journal of Medicinal Chemistry, found no evidence that the compound produced positive results as an anti-inflammatory or antioxidant. Results pointed to the opposite and researchers found curcumin to be an, “unstable, reactive, non-bioavailable compound.” What does this mean for people who use turmeric for its medicinal properties? If it works for you, continue to use it. If you’ve thought about adding it to your diet, give it a try. It’s safe to use, and studies have shown virtually no toxicity, even in high doses.
Let’s take a look at what the research has said. As an anti- inflammatory, researchers have found over 20 distinct compounds
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