Thomas Physical Therapy April 2019


APRIL 2019

Randy’s Ramblings


The quality of our lives is determined largely by how we choose to process our experiences on a daily basis. We can literally process any event in our lives in hundreds of different ways. Some will make us hap- py while others will let us sample one of the many flavors of misery. People much smarter than I have developed tech- niques to help them be successful as they deal with day to day activities in their life. There is a space between our awareness of a thought and the action or interpretation that we habitually chose. However, if we can start becoming aware of a different option during that time we can change the outcome and the way it makes us feel. When I find myself in that place my mantra is, “step up.” The challenge is that it takes practice. We can’t respond to the big events in our lives the way we want to if we don’t practice responding to the little situations in a way that creates a positive outcome. Some of the wisest things I’ve said are those I didn’t.


It’s no secret that exercise is extremely beneficial for your overall health. And while those benefits are no joke, there are plenty of fitness trends and methodologies that warrant a laugh. It’s hard to take every aspect of the fitness world with stone-faced seriousness, especially when some of the workouts of the past seem like they were devised by comedi- ans rather than trainers. In honor of April Fools’ Day, let’s count down the top-five most off-the-wall, bonkers, and hilarious fitness programs to ever grace home video or the internet. To watch these videos for yourself, you can look them up on YouTube. No. 5: ‘POODLE EXERCISE WITH HUMANS’ This one lands so low on our list only because it’s clear that the tongue-in-cheek nature of the clip is at least partly intentional. Lycra, leg warmers, fanny packs — these have all been de rigueur gym accessories at one point or another. But you generally wouldn’t see a person at the gym wearing prosthetic balls on their arms to resemble a poodle. Nor would you find yourself working out with a pack of half-poodle, half-humans. The clip, created by Panasonic as part of the marketing for the 2004 Athens Olympics, may have been designed for laughs, but the result is bizarre enough to raise eyebrows.

-Randy Thomas

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... continued from cover No. 4: ‘THE MARKY

were to walk in on you doing these “exercises,” they may think you’d completely lost it. No. 2: ESTELLE GETTY — YOUNG AT HEART — BODY CONDITIONING “Congratulations, you figured out how to turn on your VCR,” says Estelle Getty at the begin- ning of this clip. “That’s the hardest part of this exercise video.”Normally, claiming that sticking a VHS in the machine and hitting play was more difficult than the workout itself would be seriously false advertising. But that’s not the case with Estelle’s body conditioning. When the exercises themselves include such back- breaking movements as raising your hands and saying, “I feel lousy,” the only sweat you’ll break is from trying to figure out how the heck this video came to exist. No. 1: COUNTRY HIP-HOP DANCING What do you get when you mix line dancing instruction, a fitness program, and a healthy

dash of ‘90s hip-hop flavor? Diane Horner’s “Country Hip Hop” of course. We can neither confirm nor deny whether these fresh-to-death moves ever gained a foothold at square dances nationwide, but we’d love to see them in action. Watch this clip so you can break out the “country version of the running man” at your next dance party.


Today, Mark Wahlberg is an Oscar-nominated actor and respected member of the Hollywood elite. In the early ‘90s, though, he was known solely as the chiseled leader of Marky Mark and the Funky Bunch. Nobody would’ve wanted Wahlberg to create an instructional singing video, but they certainly wanted his abs. To help regular folks like us achieve his look, Wahlberg created “The Marky Mark Workout” in 1993. If you like your fitness routines to include both sexual innuendo and dated ‘90s hip-hop slang, this is the workout for you. No. 3: ‘CRAZY FUNNY FACE LIFT EXERCISES’ Do you skip leg day? Never? Good for you. What about face day? Wait — you mean you’ve never heard of face day? You clearly haven’t watched this indescribably wacky video from the late ‘80s urging women to hold ridiculous face poses in order to fight wrinkles and other signs of aging. Let’s just say that if somebody


In the era before “Shark Tank,” there were no celebrity investors to laugh your cockamamie workout product out of the market. As a result, we’ve seen inventors create everything under the sun in order to make a fast buck from those trying to get in shape. If you have ever seen advertisements for ThighMaster, Shake Weight, or Sauna Suit, you know exactly what we’re talking about.

Why Exercise Therapy Should Be the First Step in Recovery Amid an Epidemic, PT Helps Curb Opioid Abuse

Studies show that physical therapy may have the potential to dramatically reduce opioid reliance, abuse, and overdose. In one 2017 study published in the Journal of the American Board of Family Medicine, researchers discovered that, in cases where doctors referred patients suffering from low back pain to a PT as a first-line treatment, the odds that the patient ended up needing an opioid prescription decreased significantly. Other studies have also reinforced the same trend for treatment post-surgery: When physical therapy is the first recommendation, patients tend to use fewer opioids and actually spend less on treatment in the long run. The evidence seems clear: If patients follow the recommendations of the CDC and consider physical therapy before taking pills, they substantially lower their risk of dependence on and abuse of prescription drugs. Of course, you should always follow the advice of your doctor, but consider requesting a referral to PT first — it’s just a safer, more consistent, and less expensive option. And who knows? It might just save your life!

Today, a startling number of Americans suffer from opioid addiction. According to a report published in the Annual Review of Pharmacology and Toxicology, more than 4 percent of U.S. adults misused prescription opioids in 2018. Prescription drugs can lead to enough tragic overdoses on their own, but as the physical aspects of addiction set in and prescriptions dry out, addicts desperately turn to more serious drugs like heroin and fentanyl. Opioid addiction is indiscriminate; it can strike anyone of any social class, race, gender, or economic standing. This is one reason the overprescription of opioids over the last two decades, coupled with a more recent flood of street opioids, led to more than 70,000 deaths in 2017. In an effort to stem the tide of opioid-related deaths, the CDC issued a set of new recommendations to doctors in 2016. They questioned the effectiveness of opioids for the management of chronic pain and encouraged physicians to instead focus on physical therapy, cognitive behavioral therapy, and other nonopioid pharmacologic options for long- term intervention.

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How the Placebo Effect Works

Clinic/ Workshop Upc ming Workshops PATIENT APPRECIATION WEEK APRIL 8–12 All past and present patients are invited to stop in, say“hi,”enjoy a treat, and be appreciated! First, you need to be conditioned to accept the placebo as the real deal. For example, the placebo has to look like the medication it is meant The placebo effect works. Study after study has confirmed it. The question is how. Numerous studies have shown placebos are most effective for aches and pains, as well as seasonal affective disorder (SAD) and depression. The placebo effect even works if you’re aware you’re taking a placebo. With that in mind, a person can’t just start taking placebos (or sugar pills) and expect a placebo effect. There is a strong psychological component. This may mean seeing a doctor or participating in a drug study to get the ball rolling. There are three challenges a person needs to overcome for a placebo to be most effective: conditioning , expectation , and belief .

to emulate. You might start treatment with the real medication and eventually transition to the look-alike.

Then, you must expect it to work. There must be an indication that the placebo is “real.”This might be a doctor telling you it’s real and effective, or it might be previous experience taking a certain medication. In your mind, if the real drug worked, so will the look-alike. Lastly, you need to believe that when you take the placebo pill, it will do what you think it’s supposed to do. Belief is a powerful tool, and when you believe it’s going to help, the placebo will be most effective. In pain studies, for example, some people experienced the same reduction in pain as they would have experienced had they taken typical, over-the-counter pain medication. Keep in mind, however, that the placebo effect affects each person differently.

Recipe courtesy Food &Winemagazine



4 cloves garlic, thinly sliced

12 ounces pasta, ideally fusilli

1 pint cherry tomatoes, halved

1/2 pound broccoli florets

Clinic & Workshop

1/2 teaspoon crushed red pepper flakes

2 carrots, shredded



1 yellow bell pepper, cut into strips

1/2 cup grated Parmesan cheese, ideally Parmigiano-Reggiano

Sarah Thomas, PT & Krista Ghaffarian Oakes, RYT

1/4 cup extra-virgin olive oil

April 10

Safe Yoga

Kosher salt, for pasta water


1. In a large pot, liberally salt water and bring to a boil. Add fusilli and cook according to package directions. Add broccoli, carrots, and bell pepper during the last 2 minutes of cook time. 2. Drain the pasta and veggies, reserving 1/2 cup of cooking liquid. Return pasta and veggies to pot. 3. In a large skillet, heat olive oil tomediumheat. Add garlic and cook until translucent and golden, 30 seconds. Add tomatoes, red pepper flakes, and 1 teaspoon salt. Cook until tomatoes are wilted, about 2 minutes. Stir in reserved pasta water.

Randy Thomas, PT

Low Back Pain & Sciatica

April 23

Cheryl Wynn, DPT

Hip Pain

May 9

Randy Thomas, PT

Low Back Pain & Sciatica

May 21

Note: All clinics and workshops are free and are held 5:30–6:30 p.m.

RSVP TODAY 386-257-2672

4. Add tomatomixture to pasta pot, stirring to coat evenly. 5. Divide into bowls, top with Parmesan cheese, and serve.

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Thomas Orthopedic & Sports Physical Therapy


100 Professional Blvd. Daytona Beach, FL 32114 386-257-2672

Hours of Operation: M, W, F: 7 a.m. – 4 p.m. Tu, Th: 8 a.m. – 5 p.m.

INSIDE THIS ISSUE Randy’s Ramblings PAGE 1 You Call That a Workout? PAGE 1 PT Helps Curb Opioid Abuse PAGE 2

Have You Ever Wondered About the Placebo Effect? PAGE 3 Upcoming Workshops PAGE 3 Pasta Primavera PAGE 3 The Wonder of Omega-3s PAGE 4

THE MANY WONDERS OF OMEGA-3s One Little Pill That Can Do Your Body Good

WHICH OMEGA-3 SUPPLEMENT IS RIGHT FOR ME? If you eat fatty fish several times a week every week, you may already get enough omega-3s, but it can be difficult to get a therapeutic dose of fish oil from food alone on a regular basis. A fish oil supplement can provide additional fatty acids. Look for an ingredient list that specifically shows EPA and DHA; some brands use misleading labeling that only shows the total amount of fish oil rather than the actual omega-3s. Recommendations vary, but most sources indicate that a dosage of 1,000–2,000 milligrams (1–2 grams) of combined EPA and DHA provides benefits. If the smell or“fish burps”bother you, choose enteric-coated capsules, which dissolve in the small intestine rather than the stomach. Omega-3 caps also come in vegan options sourced from seaweed and algae.

other joint disorders by lubricating the joints and acting as an anti-inflammatory.

Because fish oil is said to improve everything from heart health to chronic dry eye, it may sound a bit like, well, snake oil. But this brilliant little supplement packs a big punch, especially for older adults. HEART HEALTH BENEFITS The omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) have been shown to support heart health in multiple ways. The Mayo Clinic cites research suggesting that higher levels of EPA are associated with a reduced risk of congestive heart failure in older adults. Studies also report that people with moderate to severe hypertension typically see a positive effect on their blood pressure if they regularly take omega-3s. JOINT AND EYE BENEFITS Omega-3 fatty acids can reduce pain, stiffness, and swelling associated with osteoarthritis and

As we age, our ability to produce tears diminishes. Fish oil’s lubricating and anti- inflammatory properties also make it a great treatment for and defense against chronic dry eye. COGNITIVE FUNCTION BENEFITS Several studies have concluded that regularly consuming omega-3 fatty acids can help maintain cognitive function. While research shows no cognitive recovery in extremely elderly subjects who already suffer from dementia, evidence indicates that taking fish oil on a regular basis may prevent or postpone the onset of cognitive decline. Omega-3 consumption may also improve the quality of life for individuals suffering from depression or anxiety at any age.

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