Thomas Physical Therapy - December 2018

THE THOMAS TIMES

DECEMBER 2018

Randy’s Ramblings

ARGUE YOUR LIMITATIONS...

Argue your limitations and surely they will become your own!

It’s easy to wrap our worries and fears around pain when we are injured, especially when we are unfamiliar with the recovery process. We need someone who understands the miraculous healing abilities of the body to encourage and motivate us and help us work through the dark times when we are feeling discouraged. Physical therapists are experts in function and the physiology of the healing process. A current patient who has become a friend had a total knee replacement and worried daily if he would recover. Constant reinforcement and encouragement helped him stay the course of his treatment and he now has more functional movement of his knee than any patient I’ve treated with this surgery. Please check out this brief video of him performing a“sit to stand”on a 9”stool https://tinyurl.com/ bknees. He still has concerns and we will continue to support him to help him achieve his best post- surgical outcome.

The Benefits andDrawbacks of Outdoor Gyms ADULT PLAYGROUNDS

Fitness fads come and go rapidly, but one decade-old trend is still growing in America and all over the world. It’s rise in popularity comes at a great time too, given the shocking obesity rates in the U.S. According to the Centers for Disease Control and Prevention (CDC), about 40 percent of adults in the U.S. are obese. With the litany of workout and dieting options all over the media, choosing where to start can be just as confusing as deciding what to do. Luckily, some U.S. cities are starting to develop outdoor gyms in convenient locations to help their residents to get fit, shed extra pounds, and have healthier lifestyles. Outdoor gyms have been popular since China began installing them in its cities to promote physical fitness ahead of the 2008 Olympics. The fad traveled to parks across Europe and is blazing its way through the U.S. Are these gyms worth the hype? For most residents, the answer is a resounding yes, but there are some concerns users should keep in mind.

For further inspiration check out this short video clip. https://tinyurl.com/Randy100

THE BENEFITS

Let’s face it: Gymmemberships are expensive and getting to the gym can be a time suck. If you can incorporate a workout routine into your daily life, you’re more likely to stick with it. Outdoor gyms work great for busy parents who can take their kids to the park and get a workout in at the same time. They also work wonders for the casual walker who wants to jump in during their

-Randy Thomas

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route. The gyms are usually installed in central locations, and they are open 24 hours per day. Better yet, the workout is free. The gyms can also serve another purpose for their communities. Cities can fill their vacant lots and parks with exercise equipment and promote healthy living. It encourages residents to engage with their communities through health and fitness. Many residents in areas with outdoor gyms have reported feeling a stronger sense of community because of the friends they meet at the site. Some outdoor gyms have also expanded to include“green”options, where users generate energy to light the space and the buildings near it. Other neighborhoods have begun to offer training and classes there, making personal-training expertise available for everyone.

for progression. Marathon runners or expert weightlifters may feel left out at these gyms, and as newbies gain experience, they could easily plateau. Furthermore, fitness trainers warn that these pieces of equipment are assembled with little to no education about the best way to use them. Fitness novices may feel overwhelmed

or use the equipment incorrectly. Others claim the equipment is a gaudy sight for neighbors to have to look at. Despite these drawbacks, many supporters are passionate about the health benefits of outdoor gyms. As communities across America begin to embrace the outdoor trend, prepare to see one pop up in your town!

THE DRAWBACKS

Despite the numerous benefits of outdoor gyms, they aren’t for everyone. While these gyms can help people get fit, they don’t allow

Slipping & Falling

Slick roads and icy sidewalks become part of the landscape every winter, and every year the risk of falling is very real. For many people, avoiding a fall can be difficult enough without ice coating every walkable surface. Young or old, here are a few ways you can stay on your feet this month. The correct footwear can save you from a nasty tumble or heart-stopping slip. Finding boots that are specifically designed to keep you steady on a slippery surface is a must. It’s also a great idea to buy waterproof footwear to keep your feet warm and dry in the snow. Ice cleats can be helpful as well; they slip over your regular shoes and give you the added grip you need. If you don’t want to wear your winter boots anywhere but outside, bring an extra set of shoes with you so that you can switch once indoors. IF THE BOOT FITS

will help you balance should you start to slip. It also helps to spread your weight out evenly by not walking with your feet close together. Try not to be distracted when you’re walking on ice — keep your eyes forward and make sure you know where you’re placing your feet. Unfortunately, even with all the precautions in the world, falls still happen. While no one has invented a way to trip and fall gracefully, there are a few ways you can avoid a serious injury when it does happen. If you find yourself starting to fall, lean forward to help prevent a direct impact to your spine or the back of your head. Try to roll with it, or, if you’re falling backward, try to land on your bottom. Also, try not to catch your full weight with your arms or hands, as that can lead to broken arms or wrists. If you do slip and fall this winter, it’s important to address your injury. It’s better to seek out medical attention than ignore the problem, which can only get worse the longer you put it off. KNOWING HOW TO FALL

ONE STEP AT A TIME

When You Can’t Stop the Fall, Roll With It

It’s important to move cautiously when you’re on an icy sidewalk. Make sure to keep your feet flat while you’re walking and your hands out of your pockets, which

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Surviving the Season of Sweets How to Indulge Your Sweet ToothWith Less Sugar

Clinic/ Workshop Upc ming Workshops Another way to cut down on your sugar intake is to use dark chocolate in all your chocolate-based treats. Dark chocolate has about half as much sugar as milk chocolate, twice as much healthy fat, less cholesterol, 4–5 times more iron, twice as much potassium, Cookies, cakes, and pies, oh my! The holiday season is brimming with sweet treats of all kinds. Sometimes it can feel like candy and sugary desserts are around every corner, and yet you still want to indulge. However, when you consider that over 50 percent of Americans are insulin-resistant, prediabetic, or diabetic, that piece of pumpkin pie with whipped cream starts to look more dangerous than appetizing. During the holidays, how can you satisfy your sweet tooth without worrying about consuming excessive sugar and calories? Skip the candy and go for the fruits and nuts. Keeping a bowl of fruit and nuts nearby can help keep sugar cravings at bay. Dried fruits, such as cranberries, pineapple, or apricots, are both sweet and nutritious. Just be sure to check the packaging for added sugars. You can even make your own dried fruit with a food dehydrator. This way, you are completely in control of the ingredients. No matter what you do, just be mindful not to overindulge. Dried fruit is high in sugar and calories, but the fiber and vitamins make fruit much healthier than just about any other sugary treat.

fewer carbs, and more flavonoids and theobromine. The antioxidant properties of the theobromine and flavonoids make dark chocolate as good for your heart as it is for your soul. If you have a recipe that calls for chocolate, reach for the dark stuff, whether it’s dark chocolate chips, cocoa powder, or baking chocolate. While it may seem as though everyone and their grandma is overindulging in sugar this season, know that you have the choice to opt for healthier sweets. And come New Year’s, you won’t have to spend the first few months of 2019 working off that extra cookie weight.

30-Minute

CAULIFLOWER SOUP

Ingredients

MARK YOUR CALENDAR We have a schedule full of workshops and clinics that are open to you!

1 small head cauliflower (about 2 pounds), cored and sliced

1/2 cup heavy cream

1 tablespoon unsalted butter

1 tablespoon extra-virgin olive oil

1 leek, chopped

Clinic & Workshop

1 medium onion, chopped

Salt and pepper, to taste

Date

PT

2 cloves garlic, finely chopped

4 cups low-sodium chicken broth or vegetable broth

Dec 11

Lower Back Pain & Sciatica

Randy Thomas, PT

Directions

1. In a large pot over medium heat, melt butter into warm oil. Add onion and leek, season with salt and pepper, and cook until tender, about 10–12 minutes. 2. Stir in garlic and cook for 1 minute. Add cauliflower, broth,

and cream. Simmer until cauliflower is tender, about 15 minutes. 3. Using a blender, purée in batches until smooth. 4. Top servings with a drizzle of olive oil and a pinch of pepper.

Foot Pain

Dec 13

Sarah Thomas, PT

*Note: All clinics/workshops are from 5:30–6:30 p.m.

RSVP TODAY 386-257-2672

Recipe courtesy of Good Housekeeping

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Thomas Orthopedic & Sports Physical Therapy www.ThomasPhysicalTherapy.com

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INSIDE THIS ISSUE Randy’s Ramblings PAGE 1 Outdoor Gym Popularity PAGE 1 How to Slip and Fall the Right Way PAGE 2 Indulge Your Sweet ToothWith Less Sugar This Holiday Season PAGE 3 Upcoming Workshops PAGE 3 30-Minute Cauliflower Soup PAGE 3 Hurricane Pet Hero PAGE 4

HURRICANEHEROTONYALSUP

How One Man Rescued Hundreds of Animals

In the wake of destruction, it’s easy to focus on self-preservation. After all, fight-or-flight instincts are hard-wired into our brains so that we can survive dangerous situations. But while fear drives the actions of many in times of chaos, there are a few who find greater strength in compassion. Tony Alsup considered the potential devastation of Hurricane Florence as he sat comfortably in his home in Greeneville, Tennessee. Rather than sit back and watch, the truck driver by trade packed up an out-of- commission school bus he’d bought and set off to South Carolina with one goal in mind: to save as many animals as possible. Stopping by every shelter he found along the coast, Alsup rescued over 60 cats and dogs in both North and South Carolina and took them to Foley, Alabama.

rushed into danger for a good cause. He’d originally purchased the school bus, which he turned into Noah’s Ark last year, to save animals in Texas and Florida as Hurricane Harvey pounded the Gulf Coast. When he finished there, his mission shifted to helping animals in Puerto Rico after Hurricane Maria ravaged the island. It’s said that character is defined by the way someone acts when no one is watching. Many people heard of Alsup’s bravery after the devastation of Florence, but as news stories turned to sports, politics, and business, America slowly moved on. Victims of the hurricane who lacked supplies received less national attention, but more than a month later, Alsup’s commitment to the cause was as strong as ever. Living out of the back of the bus for weeks, he drove pets out of the persistent flooding and convoyed shipments of desperately needed supplies to the coastal Carolina towns.

You can follow Tony’s commitment on Facebook. He’s not asking for money or fame; he’s just a person with heart to serve, using social media to promote awareness about those who desperately need our help. If you’re wondering what drives such a person, you can find it written at the bottom of every update he posts: “Love y’all, mean it.”

The heroic efforts of Alsup saved the lives of many animals, but it wasn’t the first time he’d

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