MMAandSportsRehab: Staying Active & Better Balanced

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

STAYING ACTIVE AND BECOMING BETTER BALANCED

MMA Sports Rehab WON in the category of “Best Physical Therapy” in Washington Family’s annual Best for Families Awards. Thank you so much to all of you that voted and make this possible!

INSIDE :

• Staying Active and Becoming Better Balanced • It’s Never Too Late

• Therapist Spotlight • Exercise Essentials

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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER

STAYING ACTIVE AND BECOMING BETTER BALANCED

INSIDE :

• It’s Never Too Late • Therapist Spotlight

• Healthy Recipe • Exercise Essentials

Alongside with the task of becoming more mentally balanced with the things that you spend time with in your life is the challenge of becoming more physically balanced. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination.

There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced. Mental and Physical Balance Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily. This of course can refer to how much time you spend at the gym, but it can also refer to how many steps you take in a day, how often you find yourself running around the office, and how frequently you head out to the backyard to run around with your children or your dog. Balance in many ways works on the same principles. There are some activities that you do every day because you have to do them — work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy? Think about the last time that you sat down with a book that you loved and made yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life.

You can improve your physical balance by: • Increasing muscle strength

• Improving stamina

• Improving core strength

• Practicing balancing techniques

In addition to finding your mental balance with how you spend your time, becoming more physically balanced is just as important. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling, or feeling dizzy when standing too long. But even if you are not having fundamental issues with your physical balance, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination.

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It ’s Never Too Late

Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed. You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as:

• Taking a walk in the evening with your family

• Wearing a pedometer and trying to take more steps every day

These are just several examples of how you could incorporate more activity into your lifestyle without making many large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us. Working with a physical therapist can help you achieve improved balance and a healthy lifestyle.

• Joining your local community center and using the pool to swim laps several times a week

• Engaging in light weight training at home before work

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• Taking a yoga class

Exercise Essentials Try this movement if you are experiencing hip pain.

Fruit & Nut Energy Balls

INGREDIENTS: • 1 cup chopped almonds

Strengthens Hips

www.simpleset.net

HIP ABDUCTION While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body.

• 1 cup dried figs

• 1 cup dried apricots

• ⅓ cup unsweetened shredded coconut

DIRECTIONS Combine almonds, figs and apricots in a food processor; pulse until finely chopped. Roll the mixture into small balls and dredge in coconut. To make ahead: Cover and refrigerate for up to 3 days or freeze up to 3 months.

CALL TODAY! (703) 884-7084

Therapist Spotlight

Clinic News

MMA & Sports Rehab is an Arlington clinic that provides thorough patient examinations. Techniques the clinic offers include trigger point dry needling, manual therapy, sports massage, myofascial release therapy, soft tissue mobilization, patient education, therapeutic exercises, kinesiology taping, and instrument assisted soft tissue mobilization. MMA & Sports Rehab treats a variety of conditions including headaches, vertigo, hip pain, knee pain, back pain, neck pain, sports injuries, neurological disorders, shoulder pain, post- concussion therapy, ankle pain, foot pain, hand pain, wrist pain, elbow pain, and post-surgery rehab. The clinic also provides gait training and balance training. Hours of operation are Monday, Tuesday, and Thursday from 6 a.m. to 5 p.m., Wednesday and Friday from 7 a.m. to 5 p.m., and Sunday from 8 a.m. to 5 p.m. Patients remark on their expertise, listening skills, knowledge, attentiveness, flexibility, professionalism, and friendliness. WE WERE AWARDED BEST PT IN ARLINGTON, VA!

Dr. Marlene Mireles graduated in 2009 from the University of Texas Health Science Center at San Antonio with her Doctorate in Physical Therapy. She has successfully treated children with neuromuscular disorders, developmental delays, and adults with acute and chronic musculoskeletal dysfunctions. She is passionate about providing optimal care to restore function or teach new skills to her patients. DR. MARLENE MIRELES

She takes pride in using evidence based methods to create a unique plan of care for each of her patients.

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