Take a look at our March newsletter!
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STEP INTO SPRING — And Don’t Let It Bring You Down!
with. This means we take on more than we should and more than our body appreciates.
While we’re on the topic of overexertion and injury prevention, I also want to mention spring sports. As the temperatures start to climb, more people will be outdoors enjoying biking, tennis, golfing, hiking, and much more. However, many people will be getting back into these activities for the first time in months. Or it may be their first time altogether. At the same time, sports-related injuries are going to go up. Most of these injuries can be prevented. One way to do that is to always warm up before any activity. But if you’re getting into a sport for the first time in a while (or the first time), I recommended taking at least one lesson on that sport before jumping into it. It doesn’t matter how old you are or if you have experience in that sport, taking just one lesson is a great way to learn basic techniques and proper movement. It’s a simple and effective way to prevent injury and enjoy the sport more than you otherwise would.
So, if you have a big spring-cleaning planned, my No. 1 suggestion is to break it into smaller parts. For instance, focus on one or two rooms per day. If you had planned to knock out your spring-cleaning all in one weekend, spread it out over two or three weekends. A lot of people end up in pain or injured because they overexert themselves. The other big issue is movement. If you’re lifting or moving things around, or even vacuuming, it’s easy to perform these activities in a way that is mechanically incorrect. You might not even realize anything is wrong until later when you feel it in your neck or back. One thing you want to do is make sure your core is engaged. That is to say, rely more on your core than your extremities. People get into trouble when they’re repeatedly reaching overhead and relying too much on their arms and shoulders. I’ve seen my fair share of patients who have come in after cleaning the garage and bemoan their shoulder pain! Lifting is another problem area. Sometimes, it’s as simple as lifting something that’s heavier than expected. Other times, it’s improper lifting and relying too much on your arms and shoulders — or your back. When you’re carrying things or moving things around, you want to carry the item as close to your core as possible. You don’t want to shift your center of balance too much. Once your center of balance shifts, you can start to run into trouble.
We are happy to report that all of our Physical Therapists are now fully vaccinated!
Who doesn’t love spring? The days are slowly getting longer, which means there’s more sunlight to do the things we love — and there are fewer excuses not to get out for a walk! It’s also time for everyone’s favorite yearly activity! I am, of course, talking about spring-cleaning! Spring-cleaning isn’t just about cleaning out your closets or the garage. It’s about organizing your life and clearing out the clutter, including things you don’t want or need anymore — or things that don’t bring you happiness. Coming from a physical therapy standpoint, spring-cleaning can be hard on your body. Depending on how dedicated you are to spring cleaning, you may find yourself doing a lot of moving your body isn’t used to. On top of that, you may be moving in ways that are hard on your body. This includes carrying, lifting, reaching, and twisting. But it also includes overexerting yourself. A lot of us just want to get spring-cleaning (or any kind of cleaning, decluttering, organizing, etc.) over and done
With that, I hope you have a great spring! Let’s make the most of it!
P.S. In celebration of spring, PT Pro is doing a FREE screening day. This event is open to all PT Pro friends and family. If you or anyone you know has an issue they’ve been wondering about, make sure to sign up for a free 30-minute assessment. The event is Friday, March 19. Call our office for more information!
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DO SOMETHING BETTER IN THE GARDEN 3 Ways to Improve Your Harvest
There’s something beautiful about cultivating your own harvest, but you can grow more than simple backyard vegetables. Help your garden “grow up” by trying something unique this spring. Grow Fun Foods We plant gardens for a purpose, so why not make it fun! Plant fresh basil, tomatoes, onions, peppers, oregano, and more to create a garden worthy of your next homemade pizza. All you will need to buy
is the crust! Pumpkin plants can offer fresh gourds for any Halloween fanatic, while new species of fruits and vegetables can create an exciting home-cooking experience. Try the silver cucumber for a sweet taste or pineberries for a mix between strawberries and pineapples. You just might find a new flavor you love. Go With the Flow Creating a year-round garden that practically takes care of itself means using principles of permaculture, a philosophy of working with, rather than against, nature. Start by analyzing your space and yard. Determine your soil type and layer mulch or cover crops to protect it. Then, begin planting the same way that’s found in nature — trees grow at the top, shrubs and bushes are below, and other small plants and vines intermingle within. Choose crops that help each other grow (like corn, beans, and squash), and offer aid to your garden without digging up
too much soil or disturbing its natural process. Permaculture gardening requires thoughtful planning, but once your crops are in place, nature will take its course. Plant for Your Health Mass production of your favorite fruits and vegetables reduces their key nutrients. Instead, choose fresh, home-grown varieties to yield greater health benefits. This is good news for those living with heart disease, joint disorders, or other chronic conditions. You can grow a garden chock full of nutrient-rich foods! Colorful fruits, root veggies, onions, and beans are great for joint health, while leafy greens can boost heart health. Grow pumpkins so you can harvest the seeds for better brain function, while berries can support your liver. Before you dig into these new gardening methods, consult with an expert at a nursery or greenhouse to get the best possible results
EXERCISE OF THE MONTH Open and Close the Gate
Why: This is a great way to warm up your hips for any exercise especially sports like soccer or tennis, but it is also fantastic for a warmup to walking or hiking. This exercise helps lubricate the hip joint, fire up your proprioception for better balance, engage the core, and warm up some key lower extremity muscles. How: Stand with your feet hip-width apart and place your hands on your waist. Keep your shoulders back and neck relaxed. Lift your left knee up to waist level then move it out to the side as if opening a gate. Return to starting position and repeat with opposite leg. Do 5 times each leg. Next do the opposite — lift leg out to side then bring it to the front as if closing a gate. Repeat 5 times each leg. For a more dynamic warmup, do this while walking forward.
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PT PRO’S PATIENT SPOTLIGHT Why Zena Keeps Coming Back Time and Time Again
Inspired by AmbitiousKitchen.com
GREEN GODDESS SMOOTHIE
I was one of PT Pro’s first patients. Since that first appointment 15 years ago, I’ve kept coming back because every therapist was (and is!) of such a high caliber. They all have slightly different specializations, so whatever injury I have, I know I can come in and find someone who can help — and I do like to provide them with a lot of variety with my injuries! My first appointment was just after I had my first child and PT Pro helped with my postpartum issues, but nowadays my injuries tend to be sports related. I’m also very proactive in my care. I want to take care of an issue or potential issue before it becomes something more problematic. Because I’m so active, I feel I’m in tune with my body. I know when things are slightly off (like my hips misaligned). When I go to a proactive appointment, the therapists are good at listening to my issues, pinpointing what the actual problem is (what I’m feeling is often radiating from a related issue), and then jumping straight in to help the healing begin. This approach means I can go back to staying active. In that respect, PT helps keep me fit and able to do all the activities I enjoy, as well as keep up with my teenagers and our dog! I run 3–4 miles six days a week with my mum’s 2-year-old rescued boxer mix, play tennis twice a week, and walk our miniature dachshund a mile and a half every day. I also enjoy skiing in the winter. At the moment, I’m looking forward to less rain and more light in the mornings for my daily runs — spring is my favorite time of year with all of the green foliage and flowers! I can’t say enough about PT Pro — I love the therapists! They’re all so friendly, knowledgeable, and professional and quickly pinpoint issues. They ensure you know what the treatment plan is and are always happy to let you know when you are ready to “graduate” once a specific treatment is no longer needed. I have recommended PT Pro to friends and colleagues who also rave about their own PTs only to find that we’re both talking about PT Pro! Over the years, I’ve also learned so much from the therapists that for minor injuries like low back pain and ankle sprains, I know the right stretches and exercises to do at home without having to go to PT! It’s great! —Zena Heywood
If you’re looking to get your green on, why not try this light smoothie?
Ingredients
• • • • • •
1 1/4 cup unsweetened vanilla almond milk
1 organic apple, peeled and chopped
1 medium frozen banana
1 1/2 cups fresh organic spinach
1 tbsp chia seeds
1/2 medium avocado
Directions
1. In a large, high-powered blender, add all ingredients. 2. Blend on high for 1–2 minutes, or until all ingredients are well combined. 3. If necessary, add more almond milk to thin the smoothie. 4. Serve immediately and enjoy!
“The great thing in this world is not so much where we are, but in which direction we are moving.” –Oliver Wendell Holmes Sr.
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2569 152nd Ave. NE Redmond, WA 98052
425-497-8180 www.ptpro.biz
Don’t Let This Spring Activity Get You Down! Make Gardening Better With These 3 Ideas!
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Exercise of the Month
PT Is a Way of Life for This Long-Time Patient Green Goddess Smoothie
Give Your Back the Support It Needs
SAVE YOUR BACK! Back Safety Basics Back injuries are a big deal. They can lead to significant pain, missed work, and the inability to perform many normal, everyday activities. Back injuries can even lead to a lifetime of aches and pains if they’re not addressed. They don’t just happen to people whose jobs include heavy lifting. A back injury can occur during any activity, strenuous or not — such as spring-cleaning! It can all come down to poor posture and moving the spine out of alignment while lifting even the lightest of objects. How can you avoid poor lifting posture? Start by using your core and back strength to your advantage. When you lift, maintain the natural S curve as much as possible. You may have heard the phrase, “Bend with your knees, not your back.” There is truth to this advice — though it’s not always as simple as that (see the cover article for more). When you bend at the waist to pick up an object, the shape of the spine shifts. At the same time, weaker muscles end up doing the work to raise both the object and the person, returning them to the upright position. That’s a lot of work.
center of gravity, which causes additional stress on the spine and back muscles. Avoid reaching forward while lifting. Keep frequently used items somewhere easy to access. When possible, rely on mechanical lift equipment, manual or motorized. If a job is better suited to a forklift, hand truck, dolly, pallet jack, package lifter, or hoist, use one of those or any other assistive device rather than risking injury.
Lifting Tips: •
When standing in front of an object, keep your feet shoulder-width apart. Shift one foot slightly forward for added balance. Bend at the knees and tighten your stomach muscles. Use both hands to firmly grip the object.
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Pull the object close to your body. Push through your feet and squeeze your butt muscles to come to the upright position To turn while walking, do a full body turn rather than twisting at your waist.
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People also injure their backs while bending to reach low or high locations. When you are forced to reach for an object, you shift your
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