FEBRUARY 2018
New Care
News
newcarept.com M-F: 8:00am - 5:00pm (678) 718-5240
FROM THE DESK OF Dr. Wang and Dr. Shin
We have finally moved!
According to a 2016 survey by the Centers for Disease Control and Prevention, more Americans than ever before are getting the exercise their bodies need. Of course, this is great news. Reams of data show a link between well-being and physical activity. This increase in activity will undoubtedly have widespread positive effects. But as the number of fitness-minded individuals climbs, so does the amount of misinformation about fitness and weight loss circulating on the internet. Unless they’re professionals, like trainers or physical therapists, it’s best to avoid the advice of well-meaning, but misled, people. Here are a fewmyths about exercise you’ve almost certainly heard before—and that youmay still believe. 1 You can eat whatever you want and still lose weight if you work out hard enough. On the surface, the way we lose weight seems pretty simple. If youmanage to expendmore calories than you ingest, your body is forced to use up some of its stored energy, usually in the formof fat. However, creating that caloric deficit is a lot easier to achieve by changing what you eat than by wiping yourself out on the track. Think of it this way. When you scarf down that half pint of ice creamduring a Netflix binge, you’re probably taking in about 500 calories. According to Healthline.com, in order to burn all the calories off, the average person would have to run five miles! And that’s just to get back to baseline, without factoring in the calories from your regular meals. But that’s not to say exercise is a waste. By coupling a healthy diet with regular exercise, you can reduce the need for dramatic changes in your lifestyle while still shedding pounds. You’ll get the enormous litany of health and happiness benefits that come from regular physical activity. It’s not just about burning fat! T he 4 B iggest F itness M yths Y ou P robably B elieve
Nomore dealing with the loud, shaky elevator! Newcare Physical Therapy is finally New! We moved into a great location in Berkeley Lake. We’re on the first floor, and there’s ample parking and a covered drop-off area to avoid the rain. We’re really excited for our new place, and although we have included pictures, you’ll have to see it for yourself! This is our BIGTHANKYOU for allowing us to serve you. To thank you, our valued clients, we are having a day of completely free exams for: • All past clients who have not been seen in PT inmore than three months • All present clients who have another problem currently not being treated • All loved ones, family, friends, neighbors, and co-workers of our past and present patients If you are a past or present patient, call 678-718-5240 to schedule your free exam. If you are referring a friend or family member, give them this newsletter and have them call 678-718-5240 to schedule their free exam! To celebrate, we are having a FREE EXAMDAY on Feb. 21, 2018!
Feel free to drop in anytime and enjoy a free coffee and chat with us! We look forward to seeing you, and we hope you enjoy the first issue of Newcare News!
–Dr.Wang andDr. Shin
Continued on page 2 ...
(678) 718-5240 • 1
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Cover story continued ... 2 You should stretch before you start your workout. Touching your toes, stretching your shoulders, and rotating your neck — how many times have you been told to do this in order to prepare for a workout? According to just about everybody who doesn’t know what they’re talking about, it’s the best way to reduce your risk of injury and lessen post-exercise pain. But remaining stationary while you lean deeply into a stretch for an extended period of time can not only
cause injury, but can also reduce muscle performance or power and stymie the results of your workout. Okay, this one’s more of a half-myth. You should still stretch before your workout. Instead of static stretches, you should engage in a series of dynamic stretches. These stretches are not as deep and are typically more active, making them ideal for waking up your muscles and making you limber. Once you’ve started to break a sweat, you can jump into the rest of your workout. When you’re cooling down afterward, it’s time to use those deep, static stretches for the best results. 3 You can target specific parts of your body for weight loss. Many of us have had that friend who began doing a ridiculous number of crunches every day after suddenly deciding they were going to lose their beer belly and get six- pack abs. There are two problems with this approach. First, crunches don’t burn many
Fall in Love With Fitness Through Dance pumping, but it’s probably not the most effective way to lose weight. While cardio definitely burns calories, helping you create that deficit we talked about earlier, it doesn’t build a lot of lean muscle, which helps your body burn more calories while it’s at rest. But that doesn’t mean you should abandon the treadmill for good. Instead, incorporate a strength-training regimen alongside your high-intensity cardio workouts to maximize the best of both worlds. and even belly dancing, if you’re feeling adventurous. With dance, exercise becomes an activity you look forward to. You no longer need to treat exercise as a dreaded chore week after week. Even if you have two left feet, remember that dancing is an acquired skill. With a willingness to learn, over time, you could dance circles around Fred Astaire and Ginger Rogers. Get your groove on today and search for dance studios in your area, look for lessons at your local community center, or find instructional videos online and bust a move right in your living room. When it comes to dance, if you’re having fun and moving, you’re doing it right. calories and can actually hurt your back, making them a subpar abdominal exercise. And second, it’s impossible to “spot train” a specific area of your body. Your body may pack fat more in certain areas, but it’s still distributed everywhere. And when you use up more calories than you take in, your body uses up that stored fat pretty evenly. So to truly make an impact, you’ll need to lose a substantial amount of your overall body fat. 4 A ton of cardio is the path to weight loss. Running may be a great way to get the heart
for an hour! In addition to toning your muscles, dancing also improves balance and coordination. Your brain is engaged as you memorize the steps and spins, a health perk you miss when you’re on the treadmill or lifting weights. Don’t have a partner willing to join you on the dance floor? No problem! Many dance classes anticipate having solo students and arrange for partners to cycle through, so everyone has the opportunity to practice. Of course, ballroom dance isn’t your only option for a fun workout. If relying on a partner isn’t your style, there are plenty of other dance genres you can groove to. Consider trying K-pop (Korean pop music), Zumba, hip-hop, ballet, tap,
When you get ready to exercise, the last thing you probably think to wear is a bow tie or evening dress. If that’s the case, then it’s time to broaden your approach to fitness and step out onto the dance floor. The wide world of dance might hold the secret to exercise that you — and your partner — will actually enjoy! Whether you enjoy a romantic waltz, an intimate salsa, or a fun swing, dance promises a full-body workout. Your legs, glutes, back, core, and even arms are engaged when you feel the music. A study from the University of Brighton in England found that dance can burn 600 calories per hour, depending on the intensity of the dance, which is as much as running
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Attention Sciatica Sufferers! Back by popular request.
Back Pain And SciaticaWorkshop Reveals HowTo Naturally Heal Back Pain And Sciatica For Good! • Do you suffer from back pain or leg pain when you stand or walk? • Do you have pain when you sit for long periods or drive? • Do you experience pain, numbness, or tingling into your butt or groin, or down your leg? • Does your back ever “go out” if you move the wrong way? • Are you afraid your pain will get worse if you don’t do anything about it? If you have answered YES to any of the above questions (or if you have a stubborn spouse who is in denial), the Lower Back and Sciatica Workshop may be a life-changing event for you. Back pain and sciatica can completely ruin your life. I’ve seen it many times. It can make you lean on the shopping cart when walking through the grocery store (how embarrassing). It can take your focus away from enjoying activities like spending time with your children or grandchildren. It can mess up your work or force you to do a job you don’t want to do. It can ruin your travel plans, and it can take away your ability to live life. It can force you to rely on others or constantly ask people to wait for you to sit down for a minute. Less movement and enjoyment of life can lead to depression, increased stress, and a sedentary lifestyle (mostly sitting, not moving much) which leads to bigger health problems — and life problems. The sciatica and lower back specialists at NewCare Physical Therapy have helped hundreds of people from right here in Peachtree Corners and the rest of Gwinnett County who have suffered needlessly from lower back pain and sciatica. It’s our specialty.
So by request, I’m hosting our Sciatica and Lower Back Pain Workshop here in our new clinic at NewCare Physical Therapy Saturday, Feb. 24th at 4790 Peachtree Ind Blvd, Suite 106, Berkeley Lake, GA 30071 from 1pm to 2pm. If you’re confused about what to do and looking for answers, here’s some of what you’ll learn: 1. The biggest mistake back pain and sciatica sufferers make which actually stops them from healing 2. The 3 most common causes of lower back pain and sciatica 3. A surefire way to pick the right treatment for the cause of your pain (and save a ton of time and money) 4. How a problem in your back can cause pain, numbness, or tingling in your leg 5. What successful treatment and permanent relief looks like without the side effects of medications, injections, or surgery How Do I Register For The Lower Back Pain And Sciatica Workshop? Call our office to register at 678.718.5240 and ask for a spot in our February 24th Back Pain and Sciatica Workshop. When you register, we will mail you a lower back pain and sciatica worksheet, which you will bring with you to the event. We only have 20 seats available for the event and this will be advertised in newspapers and on Facebook, so register today.
How Much Is It To Attend? FREE.
Looking forward to seeing you there, Dr. Michael Wang, PT, DPT and Dr. Michael Shin, PT, DPT Sciatica and Low Back Pain Specialist at NewCare Physical Therapy
Valentine’s Day is for fancy dinners, heart-shaped boxes packed with subpar chocolates, and fantasizing about the magical places you and your beau would have escaped to— if only you had the PTO. So, grab a glass of bottom-shelf cab sauv, cuddle up next to your special someone, and try to make them feel bad for taking you to Chili’s instead of whisking you away to one of these picturesque fantasy lands. Udaipur, India These days, meandering through the cobblestone streets of Paris with your loved one is très passé. All the real high-rolling romantics are migrating southeast to the famous Oberoi Udaivilas hotel in western India. Set in a traditional Mewari palace, visitors will feel like royalty as they stroll around the labyrinthine gardens that surround the elaborate cream-colored structure. Travelers can relax beside one of the many glassy pools sprinkled throughout the estate, all of which are enthusiastically tended by an unparalleled service staff. Positano, Italy More than perhaps anywhere in the world, this place looks like it was lifted straight from a sappy romance novelist’s imagination. You and your partner can kick back on a balcony overlooking the entirety The Best Valentine’s Getaways to Fantasize About
of this seaside town, taking in the century-old multicolored Italian architecture perched precariously on the verdant mountainside. Too small to accommodate swarms of tourists, it’s the perfect place to while away the hours ambling from shop to shop, sampling the delicious local cuisine, and maybe taking a dip along the 300-meter beach. The Maldives From a water villa smack dab in the midst of the glassy, ultra-blue Indian Ocean, you and your main squeeze can enjoy utter seclusion. Sip champagne in the shade of a palm overlooking an otherworldly sunset or get a little more adventurous, strap on a mask, and check out the abundant aquatic wildlife. Many hotels in the area even include access to an array of boats, perfect for your own private excursion along the mild waves. Of course, you could also always just stare, dumbfounded, into the horizon, wondering how such a place could actually exist on Earth.
February 21, 2018
DETOX SALAD Sweet and Zesty Hoping to shave off those extra holiday pounds or keep up with your New Year’s resolution? Look no further than this easy winter detox salad!
INGREDIENTS For the Salad 3 cups chopped kale leaves 2 cups chopped broccoli florets 2 cups chopped red cabbage 1 cupmatchstick carrots For the Dressing 1 large carrot, roughly chopped 1/4 cup rice wine vinegar 2 tablespoons olive oil 1 tablespoon finely chopped ginger 1 tablespoon honey
1 cup chopped cilantro ½ cup toasted slivered almonds cup sliced green onions 1 diced avocado
1 tablespoon white miso 1/2 teaspoon sesame oil Salt and pepper, to taste
Limited Appointments Available Call 678-718-5240 to reserve your spot!
DIRECTIONS 1.
Season to taste with salt and pepper or add extra honey for a sweeter taste. Drizzle dressing over salad and serve immediately.
Tomake the salad, add all ingredients to a large bowl; toss to combine. Tomake the dressing, add all ingredients to a blender or food processor. Pulse until smooth.
2.
3.
(Recipe courtesy of GimmeSomeOven.com.)
(678) 718-5240 • 3
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New Care Physical Therapy 4790 Peachtree Industrial Blvd #106 Norcross GA 30071
Inside This Issue From the Desk of Dr. Wang and Dr. Shin PAGE 1 How Many of These Fitness Myths Do You Believe? PAGE 1 Exercise for 2 PAGE 2 The Most Romantic Destinations on Earth PAGE 3 Whip Up This Winter Salad in a Flash! PAGE 3 Take a Break! PAGE 3 Why Does My Heel Hurt Every Morning? PAGE 4 Most people take their two feet for granted, assuming they’ll remain resilient and pain- free forever — that is, until an injury strikes. That’s when we realize just how much we depend on our feet to navigate our everyday lives. Plantar fasciitis is among the most common of these injuries, affecting upward of 2 million Americans every year and accounting for more than 11 percent of all foot injuries that send patients to a specialist. If you’re suffering from persistent foot pain, it’s important to understand the basics of the syndrome. Armed with this knowledge, you can determine whether the symptoms of plantar fasciitis match your own and figure out the best way to heal your injury. The heel of the foot is a complicated network of muscles and ligaments, all supported by a thick band of tendons called the plantar fascia. This structure holds up the arch of the foot and undergoes tension as the foot bears weight. As you walk, the plantar fascia
The Skinny on Plantar Fasciitis WHY YOUR HEEL ACHES EVERY MORNING
therapy. Depending on your particular case, an experienced physical therapist can guide you through a set of exercises that will reduce your pain, increase your range of motion, and steadily heal your damaged fascia. If you believe you may suffer from plantar fasciitis, it’s vital to seek treatment soon. It most likely will only get worse until it’s addressed.
elongates and tightens repeatedly, acting like a spring that conserves energy and facilitates a proper gait. However, with repetitive stress or overuse, the plantar fascia may begin to suffer degenerative decay, particularly at the point at which it connects to the heel. This can result in severe pain across the heel, forcing you to avoid putting your full weight on the bottom of the affected foot. Typically, this pain is worse when you first get up in the morning or after you take your first steps following a long sedentary period. Plantar fasciitis is especially common among people 40–60 years of age, but it can affect individuals at any stage of their life, particularly runners, military personnel, teachers, restaurant workers, and other professionals who spend most of their day on their feet. Luckily, the syndrome is often treatable through noninvasive methods like physical
4 • newcarept . com
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