PerformanceTherapyInst: Walk Again Without Pain

FEBRUARY IS HEART HEALTH MONTH NEWSLETTER Health & Wellness Newsletter February, 2020

Tips For Better Heart Health 1. Aim for lucky number seven. Young and middle- age adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active.

7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. E-cigarettes are popular, but they’re not completely problem-free. They don’t contain the harmful chemicals in cigarette smoke but, they still do contain nicotine, so your goal should be to quit completely, not just switch to a less toxic version.

8. Clean up. Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies). OUR PROGRAMS & SERVICES

• Concussion Therapy • Cupping • Dry Needling • Electrical Stimulation • Ergonomics

• Fall Prevention • IASTM • Injury Prevention • Joint Mobilization • And Many More!

February, 2020


INSIDE: • How Physical Therapy Helps • Relieve Knee Pain In Minutes • Patient Success Spotlight • Healthy Recipe

Whether you have pain or have been suffering for a long time, seeing a physical therapist at Performance Therapy Institute can help you return to a more active and pain-free life. Give us a call today:

• FRANKLIN (615) 465-6810 • NASHVILLE (615) 375-9091

Have you ever thought about how amazing our ability to walk is? It is a complex system of muscles, nerves, and joints working together in harmony to lift you up. But what if you experience pain while walking? If you experience hip, knee, or leg pain, it could mean that the complex system of your gait has been effected in some way or another. For more information regarding how our treatments can help you, give us a call today! What causes knee and hip pain? Knee and hip pain occur when the joints and muscles surrounding those areas lack their normal function. If the joint isn’t functioning properly, it can alter one’s mobility, which will increase pressure on the area. This can cause the area to become inflamed, thus resulting in pain. If you are experiencing hip pain, it is likely that there is a problem with your hip joint. When this happens, you will experience pain inside of your hip, or in your groin area. If you are experiencing pain outside of your hip, in your upper thigh, or buttock region, then it is likely that there is a problem with the muscles, tendons, ligaments, or soft tissues surrounding

the hip joint. Regardless of where the pain is stemming from, hip pain is typically caused by injury or strain to the joint or surrounding regions; however, thepaincanalsobedue toanunderlyingdisease,suchasarthritis. If you are experiencing knee pain, there is a good chance the pain is rooted in your kneecap or patella. Every time you bend your knee, your kneecap needs enough space to move up and down between your femur bone and thebendofyourknee.Unfortunately, if thisareabecomes inflamed, then the tissues surrounding the kneecap will become tighter, and the kneecap will nothaveasmuchspace tomove. Itwill try tosqueeze through the inflamed padding, causing pain in the knee, and causing the padding to grow thicker and more irritated. When this happens, the joint fluid inside your knee will begin to dry out, resulting in more friction and pain.

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When relieving knee and hip pain, it is important to make sure that normal motion is restored. Our physical therapists at PerformanceTherapy Institute are trained in evaluating your movement to determine the root of your problem, in addition to creating a treatment regimen specific to your pain, and restoring you to your normal mobility and strength. We have years of success in helping patients with their physical needs, eliminating their need for harmful drugs, expensive testing, or harsh surgeries. Our goal is to help you move and walk as comfortably as possible. Schedule a consultation with one of our physical therapists today and get back on track to a pain-free life! DIY ice packs for when your joints are burning after all that walking: 4 Different Methods 1. (3) parts water to (1) part rubbing alcohol. This combination is recommended by physical therapists, because it is cheap, it stays flexible, and it works perfectly.There is also minimal mess if there is a leak! Win/win. 2. Corn syrup – Yup. Plain old corn syrup. This one is nice because it stays the most soft and flexible compared to the rest; however, if it were to leak, you’d be left with a sticky mess. 3. Liquid dish soap – You guessed it, another one-ingredient ice pack! This one doesn’t stay quite as flexible as the rest, but at least the mess won’t be sticky in the event of a leak. 4. (2) parts liquid dish soap to (1) part rubbing alcohol. This is very similar to the one above but stays a bit more flexible.

bag your ice packs in sturdy freezer bags with a double-lock seal. If you have a vacuum bag sealer, this is the perfect use for it.

To minimize the risk of leaking after repeated uses, make sure to double


Call us today to schedule an appointment!


SLOW COOKER COCONUT GINGER CHICKEN INGREDIENTS • 4 cloves garlic peeled • 2 inch cube ginger about 30 grams, roughly chopped • 1 small sweet onion peeled, quartered • 1 Tbsp olive oil • 2 Tbsp butter • 2.5 lbs boneless, skinless chicken thighs cut into four • 2 cans coconut milk not shaken • 2 Tbsp cornstarch • 1 can baby corn cobs • 1 cup peas or frozen vegetables Spice Blend • 1/2 tsp ground pepper • 1 tsp ground cumin • 1 tsp ground coriander • 1 1/2 tsp ground tumeric • 1 tsp salt • 2 tsp curry powder (optional) DIRECTIONS Combine spices together and set aside. In a food processor, pulse garlic, ginger and onion until it forms a paste. In a skillet, heat olive oil and melt butter. Add pureed aromatics and stir well. Cook for a few minutes, then add spice blend. Cook for 2-3 minutes, stirring constantly. Move aromatics to one side of the skillet and add chicken pieces. Cook chicken slightly on all sides and thoroughly coat it with the spices. Transfer the skillet ingredients into a slow cooker. Remove the cream from the top of the coconut milk using a soup spoon and set aside. Pour the remaining coconut milk over the chicken until it barely covers it. Drain the corn cobs and chop in half. Add to the slow-cooker. Cook on low for 4 hours. Whisk cornstarch with coconut cream (previously set aside) until smooth and add to the chicken, stirring well. Add frozen peas or other vegetables of your choice. Cook for another 1/2 hour or until the chicken is cooked and the vegetables are hot. Recipe Courtesy of Melissa @ www.

CALL TODAY AT FRANKLIN: (615) 465-6810 ORNASHVILLE: ( 615) 375-9091!

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Patient Success Spotlight




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7 8 1 4 At Performance Therapy Institute, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to Performance Therapy Institute if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program n° 315825 - Level Hard 6 4 7 7 9 3 8 5 9 4 3 5 1 2 2

“Can’t say enough nice things about them!” “These folks are the BEST! Had to go to them twice in the last year, once for plantar fasciitis and once for severe back muscle spasms that had been unrelenting for a month. They got me straightened out so fast and back to full mobility with no more pain. Friendly staff who obviously care about you as an individual. Professional and thorough. Plus the facility itself is bright, welcoming and clean. Can’t say enough nice things about them. I highly recommend PTI to anyone who needs physical therapy.” - Virginia M.

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Fun & Games 9 1 3

Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.

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Stretches Knees


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SHORT ARC QUAD Place a rolled up towel or object under your knee and slowly straighten your knee as you raise up your foot.

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Care enough to share how physical therapy helped you. Who do you know that could benefit from therapy? If you know someone suffering with aches and pains give the gift of health. Refer them to Performance Therapy Institute today. Pass along this newsletter or have them call us directly for a Free Physical Therapy Consultation. Send them our way, they will thank you and so will we.



be able to work out for longer periods of time. • Immune system boost. According to the Centers for Disease Control and Prevention, even just a few minutes of outdoor exposure during the winter can help prevent against both bacterial and viral infections. Avoiding falls in the winter: While exercise in the winter is important, icy walkways unfortunately pose a higher risk of falling. This can lead to a higher risk of injury, such as strains, sprains, and tears. At Performance Therapy Institute, we want to make sure you stay as balanced this winter, so you can enjoy doing activities the activities of the season without fearing a harsh fall! Therearesomestepsyoucan takeonyourown todecreaseyour riskofsustaining a fall-related injury while participating in winter activities. These include: • Choose shoes with winter soles for traction. You can also get a pair of ski or walking poles to help keep your balance. As an added bonus, these poles will also help you burn extra calories since your upper body is getting a workout too. • Add slip-on spikes to your boots on the extra icy days, to reduce your risk of slips and falls. • Allow at least 10 minutes to warm up when exercising in the winter. When it’s cold, your heart and muscles need more time to get ready and prepare for exercise – this can help you avoid unwanted injuries. • Add in any additional assists, as needed. Snow and ice are the main culprits for many injuries during the wintertime, which is why it is important to add to your stability. Ice cleats or rubber-soled boots can provide you with grip and support. Using a cane or crutch can also help in remaining steady on frozen terrain. Our trained physical therapists can help you figure out if an additional assist would benefit you. Contact us today! Whether you’re looking for ways to get moving in the winter or figuring out how to maneuver icy terrain, Performance Therapy Institute can help. Contact us today to find out how we can help make your winter season as enjoyable as possible!

Just because it is winter, it doesn’t mean you have to stay indoors! It is easy to want to stay in, nestled up in blankets, while it’s snowy and cold. However, remaining active in the winter months is just as important as remaining active duringanyotherseason!Thewinterpresentsseveral funactivities thatcandouble as workouts. Even something as small as taking a walk around the neighborhood or building a snowman with your kids can give you the amount of daily exercise you need. At Performance Therapy Institute, we can design specialized treatment plans for anyone who may need a little extra push in staying active during the winter. Contact us today to learn more! What are the benefits of exercising during the winter? It is an undeniable fact thatdailyexercise isan importantpartofstayinghealthyandpromotingwellness. It seems easier to get up and exercise when it is warm out, but there is actually evidence to support the benefits of working out in the cold. Depending on the type of workout, exercising in colder weather can actually have a more positive effect on the body than exercising in the heat. According to a study titled “Exercise in the cold,” found in the Journal of Sports Sciences, temperatures hovering around 50 degrees Fahrenheit are optimal for high or moderate intensity workouts. Conversely, low intensity workouts are better performed indoors during colder months, as sufficient metabolic heat may not be generated well enough to offset the cooler environment. Exercise also helps loosens muscles that may become stiff in the winter months. Additional benefits to winter exercising include: • Sunlight intake. Vitamin D is important! Many people lack Vitamin D in the winter, due to a scarcity of desire to venture out in the cold. However, simply stepping outside can have positive effects. Sunlight can act as a natural mood booster, which may even increase motivation to exercise. • Absence of heat/humidity. Too much heat or humidity can sometimes feel suffocating. During colder months, this isn’t an issue. In fact, exercising in the cold can feel invigorating, as the crisp air can increase your energy. You run out of breath easier when it is hot and humid, so when that is taken away, you may

FRANKLIN 615 Bakers Bridge Ave., Suite 110 Franklin, TN 37067 P : (615) 465-6810 |F : (615) 465-6817

NASHVILLE 1912 Charlotte Ave. Nashville, TN 37203 P : ( 615) 375-9091 | F : ( 615) 375-9092


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