Health & Wellness Newsletter by Kerrville Physical Therapy Center
Health & Wellness
December, 2018
NEWSLETTER
“Are You Able To Help Decorate the Tree This Year?” BE HEALTHIER, STRONGER, & MORE ACTIVE
Everyone desires to be healthier, stronger and more active. However, you can often feel like it is difficult to attain these goals because of pain, injuries or failed diets. What does it take to be healthier? 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. It doesn’t mean you have to look like a super model. Anything you can do to help your body achieve more of an ideal state is a step towards a healthier you. Strength and flexibility 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 proper exercise is part of our specialized physical therapy treatments. Call us to learn more.
kerrvillephysicaltherapy.com
“Where It Hurts!” COMMON RUNNING INJURIES
PROXIMAL HAMSTRING TENDONITIS Symptoms: Pain in the hamstring in the back of the upper leg.
Cause: Over striders are prone to this. Their legs can be too straight when they land, forcing stress on the hips and hamstrings. Fix: Stretching of hamstrings and IT band can help relieve pain in this area. PLANTAR FASCIITIS Symptoms: Discomfort in the bottom of the foot in the arch area close to the heel. Cause: Tightness in the calf muscle may pull on the heel awkwardly. Sudden increase in miles may cause this to occur. Fix: Stretch your ankles against a wall or on a stair before and after you run as well as a few extra times a day.
Call us today to learn more about our programs and discover a pain-free life.
kerrvillephysicaltherapy.com
Patient Success Spotlight
I will choose KPTC again if the need arises!
“I feel like my recovery from hip replacement surgery was expedited by the great therapists at KPTC. From the very first day of physical therapy, I received expert advise, exercises and personal attention that made me feel comfortable and well cared for. The facility is clean and well maintained, and the latest equipment aided my speedy recovery. I highly recommend KPTC to anyone needing physical therapy. We all get to choose where we go for therapy, and I will choose KPTC again if the need arises.” - Marie C.
FREE PHYSICAL THERAPY ANALYSIS
To THANK YOU for choosing our physical therapy practice, we are offering a FREE Physical Therapy Analysis! Limited to the first 25 patients to call. SCHEDULE YOUR FREE ANALYSIS BY CALLING 830-896-7377 TODAY! EXPIRES 01-28-19
OUR SERVICES & MODALITIES
• Cervical & Pelvic Traction • Hivamat • Physiotherapy • Massage Therapy
• Kinesio Taping • Epley Maneuver • Ultrasound • Electric Stimulation
kerrvillephysicaltherapy.com
THINK KERRVILLE PHYSICAL THERAPY CENTER FIRST
At Kerrville Physical Therapy Center, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
It’s time to get Kerrville Physical Therapy Center 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
Healthy Recipe: Green Bean Casserole
INGREDIENTS • Nonstick cooking spray • 5 cups sliced green beans • 4 1/4 cups low-sodium chicken broth • 1 cup panko breadcrumbs • 1 cup grated Parmesan • 1 tbsp plus • 2 tsp canola oil • 1 1/2 cups diced onions • 2 cups sliced baby bella mushrooms • 2 tbsp cornstarch • 1/2 cup reduced-fat sour cream • 1/2 tsp DIRECTIONS Preheat the oven to 350 degrees F. Spray a 1 1/2-quart baking dish with nonstick spray. Boil the green beans in the chicken broth for about 20 minutes, and then drain, reserving 1 1/2 cups of the chicken broth. Mix together the breadcrumbs, parmesan and 2 tsp of the oil in a small bowl. Set aside. Heat the remaining 1 tbsp oil in a large skillet over medium heat. Saute the onions until translucent, and then add themushrooms and continue to cook for 3 to 4 minutes longer. Remove from the heat. Pour the reserved 1 1/2 cups chicken broth back into the pot the green beans boiled in and bring to a boil.
House Seasoning: • 1/2 tsp salt • 1 cup kosher salt
• 1/4 cup garlic powder • 1/4 cup black pepper
Add the green beans to the skillet with the mushrooms and onions. While that is coming to a boil, combine the cornstarch and 1/4 cup water in a small bowl to make a slurry. Slowly pour the slurry into the boiling broth, whisking constantly as it thickens, about 2 minutes. Pour the thickened mixture over the green beans and add the sour cream, House Seasoning, and salt. Stir well. Pour into the baking dish and sprinkle with the panko and cheese mixture. Bake for about 10 minutes, and then broil until the breadcrumb topping is slightly browned. House Seasoning: Mix together the salt, garlic powder and pepper.
Exercise Essentials Try these exercises to keep you moving...
IT BAND - STRETCH SIDELYING Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 30 seconds. Stretches Hips & Knees
Exercises copyright of
www.simpleset.net
LUNGE Start by standing with feet shoulder-width-apart. Next, take a step forward and allow your front knee to bend. Your back knee may bend as well. Then, return to original position, or you may walk and take a step forward and repeat with the other leg. Keep your pelvis level and straight the entire time. Your front knee should bend in line with the 2nd toe and not pass the front of the foot. Strengthens Legs
The above exercise is designed to be performed under the instruction of a licensed physical therapist.
kerrvillephysicaltherapy.com
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