Health & Fitness Newsletter by Johnston & Elevate Physical Therapy & Sports Medicine
NEWSLETTER THE HEALTH & FITNESS
2020 say- but accomplishing it is something totally different. Settingaschedule that blocks time for you toexercisemay be themost important priority. Unpredictable schedules, gyms that aren’t openandgettingout of the exercisehabit makes returning toa schedule that includes exercisequite challenging.We have also commonly heard howexercise that was easy andwell tolerated prior to self-quarantining is no longer working. Clients’ will report that “exercise isn’t working”- and in some casesmay evenbe the reason they believe they are here in the clinic. This is when I change my education process fromspecific benefits of exercise to howwe look at exercise. I encourage people to look at exercise like a drug.We all tend tounderstand if someone has diabetes or high blood pressure there are specific medications they will have to take. Even when someone has the right medications to helpmanage these types of conditions- they will need to bemonitored and adjusted. Sometimes, it is simply a dose that has to be adjusted and sometimes a complete change in medication is required. That doesn’t mean that the medication is bad or doesn’t work – it means that what I am using is not working for me. Looking at exercise like a drug seems to be quite helpful for many people. Sometimes the right exercise can be irritating – it may just be the dose of the exercise that needs to be adjusted. Sometimes, the form may need to be changed and sometimes an exercise is no longer appropriate and needs to be changed or eliminated. Helping people identifywhich exercise are best andwhat dose of that exercise is most appropriate to speed their recovery and get themback to doing the things theywant to do is one of my favorite parts of this job. If you have had challengeswith your exercise routine or your current exerciseprogramisnot helpingyouaccomplishyour goals –consider checking inwith your physical therapist. Itmay be time for a simple volume of exercise adjustment or change of exercise programming altogether. That’swhat we’re here for – to help you get back to doing the things you want to do as quickly and as safely as possible. Let us know if there’s something you are strugglingwith and if there is any way we can help!
NOTES FROM ANDREW Many things have really challenged me during this COVID-19 pandemic. Social distancing, wearing a mask, unpredictable scheduling and staying
consistentwithexercise- just tonamea few. Aswecontinue toget busier, tomake it safer inour clinics, wehaveadjusted our schedules to limit the number of people in the clinic at the same time – and certainly the number of people who are coming in the door at any given time. I just want to say thank you to our current patients for your understanding during this very challenging timewith schedules, and your flexibility to move up or down to help us accommodate this safety measure. For those of you needing to get in now – please bear with us as we continue to attempt to be responsible with how we are scheduling to maximize our time with patients, maintain spacing between each other and maximize our ability to clean between clients. Personally, returning to a higher volume schedule than I have carried in a few years has knocked me off many of my regular routines. It has been hard to schedulemeetings andother business-critical activitiesduringnormal business hours as we’ve had to use that time to see patients. This movesmany of these day-to-day tasks tooff hourswhere I have traditionally had family time and exercise scheduled. Needless to say, my goal that I set early in the year of 4 timesperweekormore for exercisehasnot beenachieved. This creates the notorious downward spiral of too many commitments, too much work, too little time, too much stress and not enough time for my number one stress reliever (exercise). When I exercise less, my pain seems to goup. Even the exercise that I doget toperformcan tend to be irritating as I think I can just jumpback inwhere I left off. This phenomenon of exercise intolerance is not unique to me and remindsme ofmany of our clients’ stories over the years. I think this common experience helps us empathize with our clientswho have somuch going on they have not found time for themselves to exercise, eat right and get appropriate sleep/rest. Prioritizing exercise is simple to
OUR SERVICES
• Physical Therapy • Work Injury Rehab • Sports Injury Rehab
• Trigger Point Dry Needling • Education
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NEWSLETTER THE HEALTH & FITNESS
2020
AVOID SURGERY AFTER A SPORTS INJURY INSIDE:
• Don’t Let Pain Sideline You • Relieve Back Pain In Minutes • Patient Success Spotlight • Staff Spotlight
Whether you have pain or have been suffering for a long time, seeing a physical therapist at one of our clinics can help you return to a more active and pain-free life. Give us a call today! band syndrome (pain on the outer side of the knee). Severe knee injuries often include bone bruises or damage to the cartilage or ligaments. SHIN SPLINTS: Shin splints occur when there is a pain along the large bone in the front of the lower leg, known as the tibia or shin bone. Shin splints most commonly occur in runners, especially those who are just starting a running program. This is usually due to poor endurance, foot mechanics, or weakness in the leg muscles. The team at Johnston & Elevate Physical Therapy & Sports Medicine can treat many orthopedic and repetitive motion injuries without the need for invasive surgeries or medications. In fact, many doctors have their patients try physical therapy first before recommending any other procedures. The licensed physical therapists at Johnston & Elevate Physical Therapy & Sports Medicine can customize a program that addresses the weakness of your particular musculoskeletal system, allowing you to recover quickly and remain active. Even if you have an old injury, it is important to have it evaluated by our physical therapists to prevent long-term damage like arthritis. If you have sports or orthopedic injuries like tendonitis, arthritis, a stress fracture or low back pain, our therapists can design a treatment plan to promote improved function, wellness and minimize the risk of re-injury.
Exercise is an important part of a healthy lifestyle. For many people, playing sports is a fun way to burn extra calories, socialize, and get fit. Unfortunately, this also means the occasional sports injury or a flare up of an old injury or condition. You don’t have to be a professional or even an amateur athlete to suffer a sports injury. In fact, many times, those most susceptible to sports injuries are people who have just started exercising or participate on a recreational level. Sports injuries in this article will be defined as injuries to the musculoskeletal system, including muscles, bones and tissues such as cartilage. The most common sports injuries include: SPRAINS: A sprain occurs when the connective tissue that joins the end of the bone with another is stretched or torn. Those connective tissues are known as ligaments. Sprains are caused by trauma such as a fall or blow to the body that knocks a joint out of position. Ankles, knees and wrists are most vulnerable to sprains. However, back, neck and shoulder sprains are very common too. STRAINS: A strain occurs when a muscle or tendon is pulled, torn or twisted. Strains are often non-contact injuries, such as those that occur from overstretching. A common example of a strain is a muscle spasm. A back or neck strain is a very common injury treated in physical therapy. KNEE INJURIES: According to the U.S. Department of Health and Human Services, the knee is the most commonly injured joint. Orthopedic surgeons see more than 5.5 million people annually for knee injuries, which can include runner’s knee (pain or tenderness close to the knee cap at the front side of the knee), tendonitis and iliotibial
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There is nothing more exciting than taking on a new challenge, sport or activity. For most of us, the thrill of accomplishing a physical goal is what we live for. However, are you prepared for it? The term “weekend warrior” means a person who doesn’t really train for what they are doing; they just go out and do it on the weekend. How do most injuries occur? Most sports injuries occur from ill-prepared individuals who just jump into the activity without first increasing their strength, endurance and flexibility. Your muscles, tendons, ligaments and other tissues need to be trained to work properly. They take enormous strain during running and sports activities. Therefore, if they are not in top condition, they are more prone to injury. Injuries increase as you age… If you think back to when you were in your late teens, you could go into a full sprint no problem, take a flying leap and do a whole lot without the slightest thought about it. As you get older, your tissues become less elastic. When your muscle, tendon and ligament tissues have proper nutrition and training, they remain supple and stretchy, allowing you to do a lot of activities. Keep yourself hydrated and stretch often to maintain elasticity in your muscles. Before and after. Knowing the right exercises to prepare for fitness activities is key. Our physical therapy experts have years of experience rehabilitating people after injuries and returning them pain-free to the activities they enjoy. What some people might not know is that physical therapists put specific exercise plans together based on your needs to prevent injury. If you do
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start to experience pain with activities, Johnston & Elevate Physical Therapy can get you back to enjoying your activities pain-free. Call today to learn more how our programs can help you feel great! Preparing your body… It is important to do sports activities, fitness and a host of other physical activities to keep you healthy and happy. With a little bit of preparation, you can easily do these activities and decrease your risk for injury. 6 4 7 7 9 3 8 5 9
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• Do stretch often • Do strength training • Do coordination training • Do endurance training
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Call us today to schedule an appointment!
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STAFF SPOTLIGHT
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Amy Entrekin, Tamie Drees & Ben George Congratulations to the three Johnston Physical Therapy & Sports Medicine physical therapists who successfully completed advanced training in Functional Dry Needling! Amy Entrekin, Tamie Drees and Ben George all participated in the Kinetacore advanced Level II training. This recently completed training allows them to continue to expand the level
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of services we can provide here in managing pain, specific soft tissue injuries and many other diagnoses. This next level training increases the expertise and regions in which they are certified to perform dry needling techniques. They are now certified for a wide variety of hand, foot, facial and additional upper back/neck musculature. If you have any questions about functional dry needling and how it can help you, check out our website or give us a call and one of our therapists would be happy to discuss it with you. GREAT WORK - Amy, Tamie and Ben!!!
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www.elevateptiowa.com Play on your mobile these puzzles and find their solutions by flashing n° 315825 n° 329837 n° 3996
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Patient Success Spotlight 3 7 1 8
TELL US HOW WE’RE DOING BY LEAVING A GOOGLE REVIEW
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WE MAKE IT EASY TO LEAVE A REVIEW!
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Johnston Clinic
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“I was treated with the upmost respect and concern!” “JPT has the most genuine, caring, and knowledgeable staff. During both pre- and post- op care for work comp and athletic injuries, I was treated with the upmost respect and concern. From the time I walked in the door for a consultation, to the time I walked out after my ‘graduation,’ I felt heard and valued.” - A.J. 8 1 6 4 5 6 8 3 1 6 2
INSTRUCTIONS:
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 Google Review page) 3. Tell us how we’ve done! Elevate Clinic
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Relieve Back Pain In Minutes Try this movement if you are experiencing back pain. http://1sudoku.com n° 34745 - Level Hard
SWAN DIVE Lay on stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6 times. 3 6 1 9 5 7 3 4 2
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If this exercise does not provide you relief/help, please consider an evaluation to see if we can identify the source of your pain and provide a plan to get you back to normal.
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