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HEALTH & FITNESS NEWSLETTER 2 0 2 5
Need a Little Help Getting Active? Try Physical Therapy
goldcoastpt.com | 561.331.5508
HEALTH & FITNESS NEWSLETTER 2 0 2 5
Need a Little Help Getting Active? Try
Physical Therapy
We’ll also show you targeted, tailored exercises to reduce pain in the affected area. Joint pain often stems from muscular imbalances or postural impairments that stress the impacted joint, leading to discomfort and setting you up for more serious injuries. Strength training will help reduce your pain and get you moving again. We Can Let You Know If You’re At Risk for an Injury Did you know you don’t have to wait until you’re in pain to visit the team at Gold Coast Physical Therapy? We’re in the business of preventing injuries, not just treating them–and we can help you enter into a new workout plan without fear! Our comprehensive physical evaluations test the following: • Muscle strength and endurance • Overall mobility • Biomechanics, which looks at how your body’s systems work together to get you moving • Balance and fall risk • Posture • Walking patterns • Functional movements that you might perform for work, hobbies, or recreation During the screens, we’ll look for potential impairments that might cause injuries down the line and suggest corrections to address them–before they become a problem.
You know that regular exercise is crucial to living a healthy lifestyle. The CDC recommends adults aim for 150 minutes of moderate activity a week–about 22 minutes a day, so you don’t have to toil away in the gym for hours. But hitting those numbers can still be a challenge, especially if you struggle with persistent pain or limited mobility. That’s where physical therapy at Gold Coast Physical Therapy comes in. We’re movement experts who understand all the impairments in your musculoskeletal system that can keep you from living the active, healthy lifestyle you crave. From pain management to maximizing your athletic performance, we’ll help you meet your exercise goals. Here are just a few of the ways we can help you get healthier. Ready to get started? Call our clinic today! We Can Reduce Pain and Restore Mobility Many orthopedic conditions and injuries can make regular exercise feel difficult (if not impossible). Osteoarthritis, herniated discs, tennis elbow–all can make you feel like it’s easier just to sit this one out. In reality, though, all these conditions (and others) benefit from regular exercise. Dealing with persistent pain or limited mobility? Our physical therapists offer several options for pain relief, including several manual therapy techniques, such as soft tissue manipulation, joint mobilization, or myofascial release. We use these techniques as the first step in preparing your body for regular movement.
goldcoastpt.com | 561.331.5508
For example, let’s say that you want to take up running after some time away. During your assessment, we notice that you tend to bend forward at the waist when jogging. This habit means that every time your foot hits the ground, you cause more impact in your feet than necessary, which could, eventually, lead to an injury. By catching the form mistake now–and working with our physical therapists to correct it–you lower your chances of suffering a knee injury (which could prevent you from exercising altogether). Starting a new exercise program for the first time–or restarting one after some time away–can be deeply intimidating. You don’t know which exercises you should do. You have no idea if you’re performing movements correctly. You’re not even sure what types of exercise you would enjoy. Our physical therapists can help with all these concerns and more. We can suggest an exercise program that suits your abilities, interests, and goals and work with you one-on-one to guide you through any unfamiliar movements or equipment. We can also suggest movement or activity modifications if something’s too difficult and offer reassurance that even small changes can have a big impact. Our team doesn’t just help beginners, either. As you progress, you may find yourself plateauing or struggling with certain aspects of your performance. Our therapists can get to the bottom of things and develop a performance improvement plan so you can see the results you’re looking for. We Can Help You Exercise with Confidence
Start the Journey to An Active Lifestyle Today! No matter your needs, the physical therapists at Gold Coast Physical Therapy will help you get active in a way that works for you. Call us to schedule your initial consultation!
Sources: https://www.cdc.gov/physicalactivity/basics/adults/index.htm •https://www.ncbi.nlm.nih.gov/pmc/ articles/PMC6509454/
Directions: Cook the red lentils. Add 1 c dried red lentils and 3 c of water to a medium pot. Bring to a boil, and then simmer for about 20 min. Drain the lentils in a fine strainer, and then add back to the pot and stir in the marinara sauce. Set aside. Preheat the oven to 350 degrees. Make the Cashew-Tofu Ricotta: Add the cashews to a food processor and process until fine and crumbly. Then add the tofu in chunks, nutritional yeast, lemon juice, salt, basil, oregano and garlic powder to the food processor. Pulse until well combined and pretty smooth. If it’s too thick, add a few tbsp of water to blend. Set aside. Assembling the lasagna: Add about 1 c of lentil marinara to the bottom of a large 9×13 inch casserole dish. Spread it around evenly. Next add 4-5 lasagna noodles (uncooked). Spread half of the ricotta on top of the noodles. Top with half of the spinach. Add about 1 c of the marinara sauce over the spinach, then place 4-5 lasagna noodles on top. Spread the rest of the ricotta over the noodles, then the rest of the spinach. Place 4-5 more noodles on top of the spinach, and then pour the rest of the sauce over the top, evenly. Cover tightly with foil and bake for 40 minutes. While the lasagna is cooking, make your Vegan Mozzarella Cheese, if using. Alternatively, use 2-3 c store bought vegan mozzarella cheese. After 40 minutes, remove the foil and spoon on the mozzarella (or sprinkle the cheese all over). Place the lasagna back in the oven and bake for 20 more minutes, uncovered. Remove from oven, let cool for at least 15 min and serve. Leftover lasagna will keep for about 4 days in the refrigerator. • 3 c baby spinach • 1 box lasagna noodles (about 12 noodles) • 2-3 c shredded vegan mozzarella Recipe of The Month: The Best Vegan Lasagna Ingredients: • 1 c dried red lentils • 50oz marinara sauce • 1 c raw cashews • 14.5 oz firm tofu patted dry • 1/2 c nutritional yeast • 3 tbsp fresh lemon juice • 1 tsp salt • 1 tsp dried basil • 1 tsp oregano • 1/2 tsp garlic powder
https://www.noracooks.com/best-vegan-lasagna/
contact us today! goldcoastpt.com | 561.331.5508
Intimidated by the Gym? Try These 3 Tips While some people struggle to exercise regularly due to pain or busy schedules, many more find themselves holding back for one simple reason: going to the gym is intimidating. At Gold Coast Physical Therapy, we strive to create a welcoming, inclusive environment for all our patients. But we also understand that going to a physical therapy clinic is quite different from going to a gym, where you often have little to no guidance about etiquette, exercise equipment, and more. Fortunately, our physical therapists can offer a few simple tips for overcoming gym intimidation: • Take a few deep breaths. Deep breathing exercises can help calm your nerves before entering the building. Find a quiet space (your car, an empty corner in the locker room) and take five deep, steady breaths before you start your workout. • Don’t leave your cell phone in your locker. We often see our cell phones as needless distractions–but in the gym, that distraction can help soothe anxiety. One study found that cell phone usage during a workout filters out environmental stressors (like that super-buff guy lifting weights beside you). So consider this permission to load up your favorite podcast and plug in your earbuds! • Know before you go. When you walk into a gym, you’re met with a maze of cardio and weight machines, free weights, and lots of mirrors. Figuring out a workout program before you step through the doors will help take some of the pressure off. Our physical therapists can help, offering guidance on specific exercises, workout plans, and equipment and gym etiquette instruction. Workout Your Brain Sudoku
Gym intimidation is a genuine phenomenon–and the team at Gold Coast Physical Therapy is here to help combat it! Call us today to learn more. Sources: https://www.tandfonline.com/doi/abs/10.1080/1612197X.2020.1739108 •https://journals.lww.com/ jbisrir/fulltext/2019/09000/effectiveness_of_diaphragmatic_breathing_for.6.aspx
Patient Success Spotlight
Call 561.331.5508 Today! “I was referred to physical therapy by my primary care physician because I was a “fall risk”. The estimated times I fell in my house was a dozen times last year. The therapists who tended to my needs were very professional and gentle with the way they treated me and listened to me. They did an extensive evaluation of my problem on my original visit. I told them that ‘This is the best physical therapy I have ever gotten.’ I highly recommend that you give them the chance to serve you as well..” — S.P.
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