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Physical Therapy Treating Our Patients the Way We Want to be Treated
SEPTEMBER 2024
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Effective Solutions for Managing Osteoarthritis Pain DEBUNKING THE MYTHS
When it comes to osteoarthritis and arthritis in general, one common misconception often leaves patients feeling resigned to their pain. Many believe arthritis is something they just have to endure. But that's not true! For most people dealing with arthritic pain, physical therapy offers a range of effective solutions. When patients tell me, "Oh, there's nothing that can be done for that, right?" I'm thrilled to share the options and strategies that can significantly improve their comfort and quality of life. It's always exciting to reveal the possibilities and help them on their journey to relief. World Physical Therapy Day is celebrated on Sept. 8. This year’s focus is on osteoarthritis, a degenerative joint
disease characterized by the breakdown of cartilage, which cushions the ends of bones. This leads to pain, stiffness, and swelling in the affected joints. Commonly occurring in the knees, hips, and hands, osteoarthritis can impair movement and significantly impact daily activities and quality of life. So, what can be done to help? About 75% of our patients have osteoarthritis, and guess what? They are all getting better and finding ways to manage their pain and improve their quality of life. Arthritis literally means inflammation of the joints —“arth” refers to joints, and “itis” means inflammation. During our evaluations, we assess the underlying causes, often finding limitations that relate to arthritis which stem from cartilage degeneration and loss. We explain that arthritis-induced joint pain leads to reduced use of the affected joint, causing stiffness and tightness. The resulting pain and limited movement then lead to muscle weakness. This creates a vicious cycle of increased stiffness, tightness, and pain. Our goal is to break this cycle and improve joint function and comfort. Physical therapy alleviates stiffness and improves joint mobility. Remember, movement is like lotion for the body and joints — keeping them active can significantly reduce pain. Through gentle stretching and targeted exercises, we help manage and ease discomfort.
Additionally, we focus on strengthening the muscles surrounding the affected joint to provide better support and reduce pain. Physical therapy offers a comprehensive approach to pain relief and improved function by building up a patient's strength and enhancing joint stability. Many people with osteoarthritis find that physical therapy significantly helps manage their symptoms. While we can’t reverse cartilage degeneration, we can work to minimize its impact. I can't regenerate new cartilage in your knee or shoulder, but I can create an individualized plan tailored to your specific needs to help you manage the condition. Each patient's plan is unique, but they all share a common outcome: improved mobility and reduced pain. If you or a loved one is dealing with osteoarthritis and pain, don't give up or resort to learning how to just cope with it — we’re ready to help! That’s exactly what we are here for! – Matthew Smith I'm thrilled to share the options and strategies that can significantly improve their comfort and quality of life.
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STAY LIMBER LATER IN LIFE
Try These Stretches to Increase Mobility and Reduce Injury
toward your shoulder until you feel a stretch on the opposite side of your neck. Hold this position for about 15–30 seconds. Repeat on the other side. You can do this several times throughout the day to maintain neck mobility. Upper Back Stretch The upper back stretch is excellent for alleviating upper and middle back tightness. Sit in a chair or stand tall. With your arms about shoulder height, clasp your hands in front of you. Move your chin toward your chest and reach forward with your arms so you are rounding your upper back. Hold for 15–30 seconds and relax. Repeat a few times to reduce tension in the back. Ankle Circles Ankle mobility is vital for balance and preventing falls. While seated, extend one leg in front of you and rotate your ankle slowly in a circular motion. Do 10 circles in each direction, then switch to the other
ankle. This exercise helps maintain joint flexibility and can be done daily. Calf Stretch This stretch is vital for maintaining the flexibility of the lower legs, which is important for mobility. Stand facing a wall with your hands placed at eye level on the wall. Place one foot back with the knee straight and the other in front with the knee bent. Press the heel of the extended leg toward the floor until you feel a stretch in your calf. Hold for 15–30 seconds and switch legs. Incorporating these stretches into a daily routine can significantly improve flexibility, reduce discomfort, and enhance overall function. Always remember to move slowly into each stretch and curtail any movements that cause pain. Consistency is key, and with regular practice, these stretches can help you lead a more active and pain- free life as you age.
Maintaining flexibility and mobility is crucial as we age to enhance quality of life and reduce the risk of injuries. Stretching exercises are an excellent way for older adults to keep muscles elastic, promote relaxation, and improve blood flow. Here are four essential stretches tailored for seniors that are effective and easy to incorporate into a daily routine. Neck Stretch This gentle stretch can help relieve neck and shoulder tension, which older adults commonly experience. Sit comfortably in a chair with your feet flat on the floor. Slowly tilt your head
More Than Just the Numbers Focus on These 5 Wellness Practices by Harley Pasternak
In the world of health and fitness, it’s easy to get lost in the numbers — constantly checking the scale, measuring waistlines, and obsessing over every calorie. However, renowned celebrity fitness trainer Harley Pasternak offers a refreshing perspective with his five fundamentals of health and wellness, which focus more on lifestyle habits rather than the numbers that often define our fitness journeys. 1. Daily Steps: Harley emphasizes the importance of movement. Rather than spending hours in the gym, he advocates for getting your daily steps in. This could mean taking a brisk walk in the morning, opting for the stairs instead of the elevator, or even pacing during phone calls. 2. Unplugging: It’s too easy to be glued to our phones all day. Setting boundaries not to check emails after a particular hour or dedicating time to read a book or meditate, for example, will help maintain a healthier, more balanced lifestyle. 3. Stress Management: Managing stress is another pillar of Harley’s approach. Chronic stress can lead to a host of health
issues, including heart disease, anxiety, and sleep disturbances. Incorporating daily practices like deep breathing exercises, yoga, or even short walks can significantly mitigate stress levels. 4. Healthy Diet: Nutrition plays a crucial role in overall wellness. Instead of counting every calorie, concentrate on the quality of the food you’re consuming. Hydration is also crucial! 5. Resistance Exercises: Resistance training is fundamental to building muscle, burning fat, and increasing metabolic rate. Harley suggests incorporating simple resistance exercises into your routine, such as squats, lunges, or push-ups, which you can do anywhere. You gain direct control over your health and wellness by shifting focus from the scale to these five key areas. Remember, the numbers on a scale are merely indirect results of your daily habits. Focusing on these actionable and controllable aspects of your lifestyle means you don’t need to worry about the scale. You’re building a foundation for a healthier, happier life.
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FUEL YOUR FITNESS The Best Pre- and Post-Workout Meals and Snacks
TAKE A BREAK! Greek Yogurt and Granola: Greek yogurt is packed with protein to help prepare your muscles for action. dynamic duo is a favorite for a reason. Bananas provide quick-digesting carbs for a fast energy boost, while peanut butter adds protein and healthy fats. Plus, they taste amazing! Oatmeal With Berries: A bowl of oatmeal topped with fresh berries is a fantastic way to fuel your workout. The slow-digesting carbs from the oats give you sustained energy, and the berries add a burst of antioxidants to keep your muscles happy. Whether you’re gearing up for a heart-pounding workout or cooling down after an intense lift, choosing the right food can make all the difference. Let’s look at the best food options to energize you while working out and help you recover like a champ. Pre-Workout Fuel Bananas With Peanut Butter: This
Add some granola on top for a touch of sweetness and quick carbs to get you moving. Apple Slices With Almond Butter: This combo is crunchy, sweet, and satisfying. Apples give you the natural sugars you need for energy, while almond butter adds protein and healthy fats to keep you going strong. Whole Grain Toast With Avocado: Avocado toast is more than a brunch staple — it’s also a great pre-workout snack. Whole grains provide lasting energy, and avocados contain healthy fats to keep you fueled. Post-Workout Recovery Protein Smoothie: Blend up a smoothie with your favorite protein powder, a banana, spinach, and almond milk. It’s a quick and delicious way to refuel and rehydrate! Chicken and Quinoa Bowl: Lean chicken provides high-quality protein,
while quinoa offers complex carbs and fiber. Along with veggies, this bowl is a balanced meal perfect for muscle recovery. Chocolate Milk: Yes, you read that right! Chocolate milk is a fantastic post- workout drink. It has the ideal ratio of carbs to protein for muscle recovery, plus it’s delicious. Hummus and Veggies: Crunchy veggies like carrots, celery, and bell peppers paired with creamy hummus make for a nutritious, protein-packed post-workout snack. Remember, the key to great pre- and post-workout nutrition is balance. Aim for a mix of carbs, protein, and healthy fats to keep your energy levels stable and your muscles strong!
TASTY TURKEY MEATLOAF This turkey meatloaf is packed with flavor and protein, perfect for a family dinner or meal prep!
INGREDIENTS • 1 lb ground turkey • 1 onion, diced
• 2 tbsp ketchup • 2 tbsp Worcestershire sauce • 2 eggs • 2 tbsp chopped fresh parsley • Salt and pepper, to taste
• 2 cloves garlic, minced • 1/2 cup bread crumbs • 1/2 cup grated Parmesan cheese
1. Preheat oven to 375 F and line a baking dish with parchment paper. 2. In a large bowl, combine turkey, onion, garlic, bread crumbs, Parmesan cheese, ketchup, Worcestershire sauce, eggs, parsley, salt, and pepper. 3. Form the mixture into a loaf shape and place it in the baking dish. 4. Bake for 45 minutes or until the internal temperature reaches 165 F. 5. Let the meatloaf rest for 10 minutes before slicing. DIRECTIONS
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916.983.5611 ROCPT-ergo.com 1635 Creekside Dr., Ste. 101 Folsom, CA 95630
1. The Impact of Physical Therapy on Osteoarthritis 2. Simple Stretches to Maintain Mobility as You Age Transform Your Health With Harley Pasternak 3. The Best Foods for Your Workout Routine Tasty Turkey Meatloaf 4. Explore the Stormiest Place in the World INSIDE THIS ISSUE
with the cooler mountain breezes, sparking an electric dance that lights up the dark landscape. The conditions here are so uniquely suited for this phenomenon that the local community embraces it fully, promoting thunderstorm tourism and proudly featuring a lightning bolt on the regional flag. It’s not just a weather pattern; it’s a local icon! Tiwi Islands: Home of Hector the Thundercloud Far from Venezuela, the Tiwi Islands north of Darwin, Australia, host their own regular thunderous performance. Meet Hector, a thundercloud so punctual that locals and scientists know him by name. Every day from September to April at around 3 p.m., Hector makes his grand appearance. The unique geographical shape of the Tiwi Islands, like a cone, funnels sea breezes upward, rapidly combining humid air into the atmosphere. This daily dramatic updraft escalates to 20 kilometers high, forming a towering cloud you can see from miles away. During World War II, pilots used Hector’s constant appearance to navigate during their trips between Australia and Papua New Guinea! Today, Hector continues to be a fixture in the lives of the Tiwi Islands’ residents and a fascinating subject for meteorologists. Both Catatumbo and the Tiwi Islands highlight the incredible forces of nature and how local communities adapt to and even celebrate these extraordinary conditions. So, if you’re a storm chaser or weather enthusiast looking for your next adventure, these destinations promise to electrify your travels quite literally!
The Never-Ending Storms of Catatumbo and Tiwi Islands WHERE LIGHTNING STRIKES TWICE
Imagine a place where the sky performs a daily light show, almost like clockwork. Well, you don’t need to imagine it! There are two places where this lightning-lover’s dream is a reality: Catatumbo, Venezuela, and the Tiwi Islands in Australia. These weather wonders experience the most consistent thunderstorms on Earth. Here’s how it works. Catatumbo: Venezuela’s Electric Night Sky The night sky is anything but ordinary in a remote corner of Venezuela, where the Catatumbo River meets Lake Maracaibo. For about 300 nights every year, the spectacular “Relámpago del Catatumbo,” or Catatumbo lightning, puts on a show. This phenomenal event occurs when warm Caribbean air collides
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