ReQuest: Improve Health & Fitness With Strength Training

Live Life Pain-free

Health & Wellness Newsletter

NEWSLETTER SAFETY MEASURE UPDATES

ReQuest Physical Therapy and Massage Is Committed To: • Additional cleaning procedures • Increased the number of Purell hand sanitizer units throughout the clinics • Adding Wash Guard for each entrance (a new hand sanitizer foam that will give you up to 4 hours of protection). • Adding Air Pear Fans (fans with a sanitizing UV light that kills 99% of all airborne germs) • Added UV light to the HVAC systems at both clinics • Added electrostatic sanitizer unit, Clorox Total 360 (kills 99% of cold/rhinovirus and flu viruses and MRSA). This is to be used in conjunction with Wash Guard Electrostatic Surface Cleaner (kills 99 % of germs). We will spray this on all clinic equipment and facility surfaces. • Adding NanoSeptic self-cleaning products to various touch points throughout the facilities • Created a sanitizing checklist for all areas of the clinics including but not limited to equipment, tables, surfaces, and rooms. • Following all regulatory guidelines put in place by the CDC and local, state, and federal government for cleaning, disinfecting, and sanitizing • Option for car check-in to decrease wait time inside the clinic • Screening all staff prior to their shifts, following the CDC guidelines including staff temperatures

• Training for all staff on our updated cleaning and disinfecting protocols • All staff and patients are required to wear masks per Alachua County executive order (this is subject to changes made by executive order). What we are requesting clients to commit to: • Temperature checks before each visit, following CDC guidelines. • Wellness check: confirmation that you do not have symptoms of illness and haven’t been around anyone with symptoms of illness • Wear a face mask (the current Alachua County executive order) • Enjoy your experience!

- Jeff Gilliam PT, PhD, OCS

OUR SERVICES

• Injury Treatment • Vestibular Fall Treatment

• Sciatica Treatment • And More!

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Live Life Pain-free

Health & Wellness Newsletter

NEWSLETTER

IMPROVE YOUR HEALTH & FITNESSWITH STRENGTH TRAINING

INSIDE: • 4 Exercises For A Healthier You • Patient Success Spotlight • Healthy Recipe • Treating & Preventing Throwing Injuries This Spring

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

Health is a relative term. It means that your body is operating at a high normal range in all the different systems from circulation, breathing, digestion, and more. Anything you can do to help your body achieve more of an ideal state is a step towards a healthier you. Everyone desires to be healthier, stronger, andmore active. This may sometimes feel difficult to accomplish, due to pain, injuries, or poor diets. Pain increases undesirable chemicals in your body that cause stress, creating a challenge when it comes to exercise. All of this also affects your endocrine system, which regulates your hormones and controls almost everything happening in your body. Fortunately, strength training exercises can effectively ease your pain while simultaneously strengthening the affected part(s) of your body. Our highly trained physical therapists can create a personalized strength training plan for your needs and goals. They have the right knowledge and the time to listen, evaluate, and guide you toward a pain-free, stronger, and healthier lifestyle. Contact ReQuest Physical Therapy today to learn more. Why is strength training so important? There are approximately 642 skeletal muscles in the body. This means that your strength and flexibility play an important role in your health. Your muscles not only help you move but they support your circulatory and breathing systems. A stronger and more flexible you means a healthier you. Relieving joint or muscle pain and guiding you on

• GAINESVILLE: (352) 373-2116 • TIOGA CENTER: (352) 692-2131

proper strength training exercises are integral parts of our specialized physical therapy treatments. Strength training helps in building muscle mass, and it is typically the final step in a rehabilitation treatment process. Whether you are recovering from an injury or underlying condition that is causing you pain, strength training will help you get back to your optimum physical performance. At ReQuest Physical Therapy, our strength training programs will get you back on track to living a happy and healthy lifestyle. Our physical therapists will design a treatment plan with the best exercises for an effective and speedy recovery. These exercises will be dependent upon which part(s) of your body is in need of strengthening. This may include bodyweight exercises (such as squats, push-ups, or planks) or exercises using additional tools (such as barbells, resistance bands, exercise balls, or hand weights).

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4 EXERCISES FOR A HEALTHIER YOU

There are some simple exercises you can do on your own, in order to complement your strength training plan and keep in shape after your sessions are over. These include: 1. Hamstring Stretch. Stand facing a wall or counter. Use it to steady yourself if needed. Take a large step forward with one leg, making sure the knee of the forward leg is straight and your body weight is shifted to the bent back leg. Place your hands on your forward knee. Hinge forward from the hips, keeping your back straight. Push your hips back until you feel a definite, but not painful, stretch at the back of the forward knee. For a greater stretch, elevate your heel on a step. Hold for 20 seconds. Repeat 3 times on both legs. 2. Iliopsoas Stretch. Assume a wide and long lunge position, with your hands on your hips. Tuck your buttocks under you while you shift your weight to the forward leg. Make sure to keep your posture straight. Hold for 20 seconds. Repeat 3 times on both legs. 3. Shoulder Flexion Stretch. Stand in a corner of the room with one foot in front of the other. Place your hands on the wall and make sure to keep your back flat. Reach your arms up overhead. Move your chest towards the wall to feel a stretch in the chest. Hold for 20 seconds. Repeat 3 times. 4. Piriformis Stretch. Lie on your back with knees bent and your feet flat on the floor. Cross one leg over top of the other. Lock your hands around your knee and pull it to your chest. Hold for 20 seconds. Repeat 3 times on both legs. Contact ReQuest Physical Therapy today! Strength training can help you reach the physical goals that you’ve always wanted. It can aid you in your

health and fitness journey so you can become the more active version of yourself that you envision. If you are interested in improving your health and fitness through strength training, don’t hesitate to contact ReQuest Physical Therapy today to find out how our services can benefit you!

Call us today to schedule an appointment!

BLUEBERRY-MELON TUNA & VEGGIE CRUNCH— IN THE KITCHEN WITH GARRETH TASTE HOW DELICIOUS WEIGHT LOSS CAN BE

INGREDIENTS • ½ c celery, diced

• ½ c cabbage, diced • 1 c red onion, diced • 1 c cantaloupe, chopped in bite-sized pieces • ½ c blueberries • ½ grapefruit, peeled, sectioned then chopped • 1-2 tbsp. fresh squeezed grapefruit juice • ½ c raw nuts (pecans, walnuts, etc.), chopped • 2 tbsp. (12-15 leaves) fresh mint or parsley, minced

• ½ c nonfat plain greek yogurt or chopped avocado • ground peppercorns, to taste • 1-2 5-oz. can(s) wild caught light tuna meat packed in water

DIRECTIONS In a medium bowl, add all ingredients except tuna. Stir well. Open tuna can and drain water. Place tuna meat in bowl and flake with a fork. Add flaked tuna to veggie and fruit mixture then stir until all ingredients are well combined. Serve immediately or refrigerate at least 30 minutes to allow flavors to combine. This is one of the many complementary recipes shared in our healthy lifestyle program, Physicians’ Choice for Weight Loss.

This is one of the many complementary recipes shared in our healthy lifestyle program, Physicians’ Choice for Weight Loss.

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Patient Success Spotlight

Do You Have Friends or Family Unable to Do The Following? • Move without pain • Bend and move freely REFER A FRIEND! WHO DO YOU KNOW THAT NEEDS OUR HELP?

• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle

Have them call our office today! 1. Call and talk to a therapist 2. Discover why your pain has come back 3. Get your custom recovery program

The right treatment made all the difference! “Pat Nichols (OT /specializing in Hand therapy) is a hidden gem. Her knowledge, professionalism, and understanding is amazing. Not just of the intense pain and how It affects our daily lives (not being able to use your hands/thumbs w/out pain for even the simplest of actions such as blow-drying your hair, buttoning a shirt or your pants, or just being able to open a door). Pat goes above and beyond to explain how the tendons and ligaments work and how together we can reduce or even eliminate the pain w/ out lots of drugs. She made special braces for my thumbs (diagnosis = severe trigger fingers) and gave me simple exercises to do that have totally eased the intense pain and deep burning sensation I had in both hands - no surgery, just diligent work and the right treatment made all the difference. If you are having hand pain, don’t wait until it gets unbearable (as I did), contact ReQuest for a free 15 minute orthopedic screening, you have nothing to lose and lots of pain to lose. Thank you, Pat, for giving me hope and helping me get back to my life pain-free!” -Karen

WE MAKE IT EASY TO LEAVE A REVIEW! INSTRUCTIONS:

FREE 15 MINUTE PAIN SCREEN CALL TO SCHEDULE TODAY! GAINESVILLE: (352) 373-2116 TIOGA CENTER: (352) 692-2131

1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Patient Results page) 3. Tell us how we’ve done! Click on the “Review Us” button on the top of the page.

Limited to the first 25 callers. Expires 06-31-20

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TREATING & PREVENTING THROWING INJURIES THIS SPRING

Your body, quite simply, was made to move! With gyms and exercise classes closed down, for the time being, it can be difficult to find the motivation to get your daily physical activity while sitting at home. Fortunately, with the warm weather coming in full swing, it is a great time to get outdoors and play some spring sports – while continuing to stay safe and keep your distance, of course. As always, if you find yourself in pain from a throwing injury this spring or you’d like to discuss ways you can stay active, don’t hesitate to contact ReQuest Physical Therapy. Common causes of throwing/upper extremity injuries. Upper extremity injuries typically fall under one of two categories: acute or overuse. Acute injuries are caused by a single specific incident, such as a strain or tear. Overuse injuries are caused by excessive repetitive movements over time. Some of the most common types of upper extremity injuries include: • Tennis elbow. While this term is colloquially referred to as “tennis elbow,” it can also be caused by other sports and activities, including softball, baseball, raking leaves, and even excessive typing on a computer. Tennis elbow is an overuse injury that results in inflammation of the tendons in the forearm, making it difficult to lift your arm. • Golfer’s elbow. This is another colloquial term, used to describe an overuse injury causing muscle inflammation inside the elbow. It is also sometimes referred to as “Little Leaguer’s Elbow.” This injury runs from the bony point of your elbow and can stretch down your forearm, making it dif ficult to extend or lift your arm. Sports and activities that generally result in golfer’s elbow include golf, baseball, softball, bowling, and gardening. • Flexor tendinitis. This is an over use injury that causes swelling in the tendons that control your hand movement, making it difficult to bend your fingers and move your hand or elbow. Flexor tendinitis is typically associated with sports that require constant throwing, such as softball, baseball, football, or shot put.

• Frozen shoulder. Frozen shoulder can result from either an acute injury or an overuse injury. It occurs when the tissue in your shoulder thickens or scar tissue forms, causing your shoulder to feel as if it’s being “squeezed” and making it difficult to move. • Rotator cuff tear. Rotator cuff tears can occur from either acute or overuse causes, as well. For example, falling on an outstretched arm, sustaining a blow to the shoulder, or partaking in repetitive overhead motions (such as those in swimming, softball, baseball, tennis, or football) can all result in rotator cuff tears. This occurs when the muscles or tendons that surround the shoulder joint become damaged or torn. What can I do if I think I sustained an upper extremity injury? With more time around the house during these uncertain times, there is also more time to consult with your physical therapist. At ReQuest Physical Therapy, we are able to treat both old and new injuries alike. If you feel an old injury flare-up, or if you think you may have sustained a new injury from playing spring sports from the comfort of your backyard, contact us. The overall goal of physical therapy is healing and prevention. In addition to treating the injury, our physical therapists will help strengthen the affected area, in order to prevent additional injury from occurring. Our physical therapists can also provide you with helpful warm-up and cool- down techniques for your sport or hobby, in order to lower the risk of sustaining another injury. In addition to injury treatment and prevention, our licensed physical therapists can also provide you with the necessary physical and hygienic precaution tips for staying safe and healthy during the pandemic – all while still being able to carefully get out and participate in the activities you love. For more information, contact us today.

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Exercise Essentials Try these exercises to keep you moving...

About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.

PLANK While lying face down, lift your body up on your elbows and toes. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop. Hold for as long as you can work up to holding it for a minute a day.

Exercises copyright of

Strengthens Core

www.simpleset.net

BRACE SINGLE KNEE EXTENSION While lying on your back with your knees bent, slowly raise up one foot a few inches and then set it back down. Next, perform on your other leg. Use your stom- ach muscles to keep your spine from moving. Repeat 10 times on each leg.

Strengthens Core

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

MASSAGE THERAPY RETURNS!

Telehealth at ReQuest PT

ReQuest Physical Therapy is committed to your health and wellness and is pleased to announce the addition of telehealth services for our patients! We have worked diligently to establish technology that allows us to continue treating your condition while also doing our part to #flattenthecurve! This digital platform means no interruption to plans of care, even when scheduled clinic visits are not an option.

ReQuest Physical Therapy will reopen massage therapy services. Need relief from muscle spasms, improvement in flexibility, or improved circulation? Massage therapy may be the best solution for you. To schedule your massage therapy session call a clinic nearest you and let them know you are ready to gain pain relief!

Video Conference: Virtual face time with patients which allows therapists to collect all the necessary information to prescribe or modify exercises based on range of motion and functional testing.

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