Horizon PT - January 2020

physical therapy and rehabilitation January 2020

3600 Miller Road, Flint, MI 48503 • 810-620-8042 • horizonptflint.com

DO WE PRIORI T IZE PROFESS IONAL GOALS OVER PERSONAL ONES? The 2020 Plan We stand at the beginning of a new year. Let’s take a moment to look back on 2019 and celebrate some of our accomplishments. If we don’t, who will? The year saw some great achievements for Horizon PT. 2019 was our most productive year ever! This wouldn’t have been possible without the support of our patients, so let me take a moment to say thank you to everyone we saw last year. During the last 12 months, I also did a better job of delegating work. I’ve always taken on too much work myself and felt the negative effects of that. Delegation still isn’t my strong suit, but I’ve gotten much better. I’mworking to get systems in place so my team can carry out their responsibilities and I can focus on the bigger picture as we go into the next year. The big goal for 2020 is to hire a new physical therapist. Don’t worry, I’m not going anywhere, but it became very clear to me last year that so many more people in our community could benefit from physical therapy. Our patient load grew a lot, and we’ll soon need another physical therapist to make sure patients get the quality care they deserve. Having this help on the teamwill also allowme to do more community education and outreach. A lot of people in our community don’t know physical therapy is an option for them. They deal with pain or health problems every day because they don’t know what physical therapy can do. In 2020 I want to visit senior centers, attend public speaking seminars, and open the clinic for “lunch and learn” events where members of the community can come in and ask questions.

“You won’t achieve anything if you don’t knowwhat you’re working for.”

the clinic self-sufficient enough that I can get home to my family at a decent hour. I want to have dinners with my wife and play with my kids before they go to bed. My boys aren’t going to be young forever. While it’s important to work hard and achieve your professional goals, it’s also important not to let your personal life suffer. My goal is to be able to take care of my patients and take care of my family, too. Whatever your goals are for 2020, make sure you identify them and write them down. You won’t achieve anything if you don’t know what you’re working for. Take a moment right now and ask yourself what kind of year you want 2020 to be. Then, ask what you have to do to make that happen.

Here’s to a happy and prosperous new year. May you make big goals and achieve what you set out to accomplish.

You can’t find a solution if you don’t know you’re looking for one.

On the personal side, having another physical therapist in the office to handle the workload may also help me get out of the clinic on time in the evenings. I’ve spent many years working hard to grow the clinic into a staple of the community. Now, I would like to make

-Dr. Jerome Adams



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you will read more books or finally get a gymmembership, do you actually try to do it? Your kids will assign as much importance to New Year’s resolutions as you do, so by sticking to your own commitments, you can help them stay on track too. KEEP THINGS SIMPLE ANDACHIEVABLE. When your kids are forming their resolutions, their first attempts will probably be very broad. Statements like “I want to be more kind” or “I will try to help more around the house” incorporate good values but don’t include any actionable steps. Help your kids think of tangible ways to act on those goals. For example, if they want to be tidier, a good resolution might be for them to clean their room once a week or take responsibility for one household chore every day. DON’T DOALL THEWORK FOR THEM. While it’s important for you to help your kids formulate their goals, be sure that you aren’t taking over. If they’re ultimately responsible for their resolutions, they’ll feel more compelled to keep them. Instead, suggest different goal areas they could improve, such as home, school, or sports, and let them elaborate. When it comes to creating habits, nobody is perfect, so even if your kids falter on their goals in the middle of February, don’t worry. The important thing is that you continue to encourage them every step of the way.

With every new year comes an opportunity to reinvent ourselves or start down a new path toward self-improvement. Making resolutions is a big part of many families’ New Year’s traditions, and parents often have a desire for their kids to take part in that tradition when they’re old enough. Following through on resolutions is tough, especially for young children, but with your help, they can achieve their goals. PRACTICEWHAT YOU PREACH. You are your children’s role model for almost everything, including following through on New Year’s resolutions. So, ask yourself if you follow through on your own resolutions. When you proclaim that

A Pain-Free Tomorrow OUR PAT I ENTS SAY I T BEST

“Horizon Physical Therapy and Rehabilitation is a great place with great staff. They took the time to understand my injury, as well as my disability, and built a plan accordingly. They were extremely responsive to my needs as an individual. Thank you so much!”

“Exceptional physical therapy and therapist. They got my back together. When I came in, I was having pain that I couldn’t deal with without medication. Now, I’m off the medication.”

–Toccarra Westbrook

–Besh Milam




It’s a brand-new day. You get out of bed to wake the kids up for school or start getting ready for work, but the moment your foot hits the ground, you’re overcome with stabbing pain. Pulling your foot up fast, you check your heel for the thumbtack you must have stepped on, but there’s nothing there. You try to stand again, and over time, the pain fades. But the next morning, when you get out of bed, your heel suddenly hurts again! What’s going on? If you’ve ever experienced foot pain for no apparent reason, you’re probably suffering fromplantar fasciitis. This is when the band of tissue in the bottom of your foot becomes inflamed. Plantar fasciitis is associated with stabbing pain near your heel. This pain usually occurs when you stand after a long period of rest, like when you first get up in the morning. However, the pain can also get worse after exercising. HOWDID I GET PLANTAR FASCIITIS? Contrary to popular belief, plantar fasciitis isn’t caused by heel spurs. It’s the result of a repetitive strain injury. Obesity can be a contributing factor to plantar fasciitis. However, people who spend a lot of time on their feet often suffer from plantar fasciitis, including: • Teachers • Runners • Factory workers • Retail employees • Security officers • Restaurant servers 3 Ways to Treat Your Heel Pain

IS THERE A CURE FOR PLANTAR FASCIITIS? Switching to a career where you don’t have to stay on your feet isn’t an option for most people. Fortunately, simple solutions exist for those suffering from plantar fasciitis. 1. Invest in better shoes. Choose shoes with a low heel, arch support, and shock absorbency. Look into buying insoles for shoes that lack arch support. Avoid high heels if possible. If you’re a runner, be sure to get new shoes every 500 miles. 2. Use ice. Put a cloth-covered ice pack over your heel for 15 minutes, three times a day, or after physical activity. You can also try an ice massage. Freeze water in a paper cup, then roll the cup over your area of pain for five minutes. 3. Exercise appropriately. Learn stretches to strengthen your feet, Achilles tendon, and lower leg muscles. This can help reduce pain and prevent plantar fasciitis from returning. Don’t know what stretches to try? Ask your physical therapist at Horizon PT! We can evaluate your situation and come up with an effective treatment that’s right for you. Don’t let plantar fasciitis slow you down! Look for ways to banish your pain and get back on your feet today.

Have a Laugh

Hoppin’ John

Inspired by Epicurious

A traditional New Year’s favorite in the South, Hoppin’ John includes black-eyes peas that are said to represent coins, a sign of prosperity for the coming year. It’s usually served alongside collard greens, which represent cash.


• • •

1 smoked ham hock 1 medium onion, diced 1 cup long-grain white rice

• • •

1 cup dried black-eyed peas

5–6 cups water

1 dried hot pepper, optional (arbol and Calabrian are great options)


4. Add rice, cover, drop heat to low, and simmer for 20 minutes, undisturbed. 5. Remove from heat and let steam for an additional 10 minutes, still covered. 6. Remove lid, fluff with a fork, and serve.

1. Wash and sort peas. 2. In a saucepan, cover peas with water, discarding any that float. 3. Add pepper, ham hock, and onion. Gently boil and cook uncovered, stirring occasionally, until peas are just tender, about 90 minutes. At this point, you should have about 2 cups of liquid remaining.



3600 Miller Road Flint, MI 48503



What Will You Achieve in 2020?

Helping Your Kids Make New Year’s Resolutions

Our Patients Say It Best

Foot Pain Holding You Back? Here’s How to Get Rid of It!

Hoppin’ John

3 Ways a Healthy Diet Can Improve Your Looks YOU ARE WHAT YOU EAT


enriched pastas, also raise the level of IGF-1 in the body. However, foods with plenty of omega-3s — like fish, nuts, wild rice, spinach, and kale — can reduce inflammation and calm breakouts. BRIGHT EYES According to the Age-Related Eye Disease Study, upon which both the American Optometric Association and the American Academy of Ophthalmology rely, nutrient-dense foods are key for bright, healthy eyes. Nine foods in particular top the list: fish, nuts and legumes, seeds, citrus fruits, leafy greens, carrots, sweet potatoes, beef, and eggs. Of course, drinking plenty of water is recommended too! LUSTROUS LOCKS Your hair’s appearance and how fast it grows depend on age and genetics, but diet also plays a big role. According to HealthLine. com, protein, biotin, and antioxidants all help hair grow and/or safeguard your follicles. Try adding more eggs, berries, spinach, fatty fish, sweet potatoes, avocados, nuts, seeds, sweet peppers, oysters, shrimp, soybeans, and lean red meats to your diet to reap those benefits.

People can take a thousand different things into consideration when choosing their diet. Maybe they have allergies, need to control a health condition, or need to gain or lose weight — or maybe they just want clear skin, bright eyes, and healthy hair. That’s right: What you eat impacts not only your health and weight but also your features! The starting line for both health and beauty is your plate, and it’s possible to eat your way to victory (or, at the very least, a vast improvement). To set yourself up for beautiful skin, eyes, and hair, check out the diet advice below. CLEAR SKIN Research on the topic is still underway, but Medical News Today reports mounting evidence that eating more omega-3 fatty acids and slow-digesting foods and less dairy can help reduce acne. Some evidence shows that during puberty, acne is more common because our bodies produce more of the growth factor IGF-1. Unfortunately, many dairy products and quick-digesting, high- glycemic-index foods, like sweet cereals, white breads, and



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