Health & Fitness Newsletter by Johnston Physical Therapy & Sports Medicine
NEWSLETTER THE HEALTH & FITNESS
2019
NOTES FROM GRANT Hi Everyone! I hope you’ve enjoyed receiving our newsletters this year. The newsletters have beenanewaddition as we continue
behavior or skill. The most interesting part so far (haven’t finished it yet), is that a person will often have a growth mindset in certain areas and a fixed mindset in others. This is certainly true in my life — I understand that running more consistently makes me a better runner (growth mindset), while I (foolishly) accept that I am a bad artist and always will be (fixed mindset). Fortunately, I’ve adapted a growth mindset in opening our new clinic. I readily admit to being a novice in most aspects of business management, marketing, facilities maintenance, etc., etc. I’ve accepted that I am a beginner in these areas and, in admitting to my novice status, am able to grow and learn from those who have more experience. It is this growth mindset that has allowed me to improve and although I’m still very much a beginner, I feel much more competent in many of these areas than I was just a fewmonths ago. The concepts in her book also relate well withmany of the things we see in the clinic. Given two patients with the same diagnosis, we will often see much quicker healing froma patient with a growthmindset compared to someone with a fixedmindset.The patient who says, “I know I can get better with practice”, will improvemore rapidly than thepatientwhosayssomething like“Icould never do that”. We find that if we can change a person’s mindset in relation to an injury or functional task, we will be able to make quicker progress. This concept is an important part of our practice and result in a more effective approach to treating pain and dysfunction for each of our patients. So if you are struggling with the belief that you can get better with a certain “ache or limiting pain”, give us a call- we can see if there is a way we can help improve your mindset and speed your recovery.
to grow as a company. Collectively, Johnston PT has successfully weathered a changing healthcare environment over the past 15 years — in large part due to providing top-tier service to our patients.These newsletters and our free seminars have provided a great opportunity for us to provide high-quality information to patients on a larger scale. 2019 has been a year of growth for Johnston PT. As I’m hoping most of you know, we opened a new clinic, Elevate Physical Therapy in Ankeny. I’ve been lucky to get to partner with Andrew and Cindy in this endeavor and I’m proud to say that things are progressing well at Elevate since we opened in April. The growth of our new clinic has been wonderful and I have grown personally and professionally in the process. I recently started reading a book (actually listening to the audiobook) called Mindset by Carol Dweck that feels very relevant to the growth I’ve felt this year. In Mindset, Dweck describes two polar ways of thinking about individual traits - growth mindset and fixed mindset. As you might guess, a person who has a fixed mindset feels that traits are set and they are unable to change. Contrarily, a person with a growth mindset feels that their traits can change - that a person gets better or worse as they practice a certain
OUR SERVICES
• Physical Therapy • Work Injury Rehab • Sports Injury Rehab
• Trigger Point Dry Needling • Education
www.johnstonpt.com www.elevateptiowa.com
NEWSLETTER THE HEALTH & FITNESS
2019
HOWWILL YOU CELEBRATE SHOULDER, ELBOW, OR WRIST PAIN RELIEF? INSIDE: • Get A Handle On Your Shoulder, Elbow, & Wrist Pain
• Relieve Pain In Minutes • Patient Success Spotlight • Staff Spotlight • You Do Not Need A Referral For An Appointment
Whether you have hurt your shoulder 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 at 515-270-0303 today! Shoulder, elbow, and wrist injuries are especially common as a result of injury and overuse. While it is possible to take action to prevent an injury from developing, it is especially important to be able to recognize when an injury develops and to understand ways that you can combat that injury by identifying what may have caused the pain to develop in the first place. Common issues that can lead to shoulder, wrist and elbow pain include: • Issues with poor posture • Carpal tunnel syndrome, which can develop from overuse of the wrist and regular, repetitive motions, such as typing, phone use, and gaming • Heavy lifting
It’s time to say goodbye to shoulder, elbow, and wrist pain once and for all. Identifying the cause of your pain and taking steps to combat ill habits that may be contributing to your discomfort can have a significant impact on your quality of life. Wave goodbye to pain in your hands, wrists, elbows, and shoulders with targeted techniques from your experienced physical therapists. What is Causing the Pain? Think about the tasks that make up the majority of your day-to-day life. It is often said that life in the 21st-century is way easier on the body than life during any other time in human history — and it’s true that there is a fair amount of evidence to support this idea. Rather than spending all of your days working in a factory or on a farm, the vast majority of Americans work indoors, often at a computer for a predetermined number of hours week after week. But this new lifestyle isn’t exactly harmless for the body, either. There are plenty of ways in which the common tasks of 21st-century life put the body under a great deal of stress. Sedentary lifestyles frequently contribute to weight gain, which increases your risk for a long list of obesity-related diseases. This puts additional stress on your body, which could result in pain in crucial joints like your shoulders, elbows and yes, even your wrists. But even aside from that, there are a lot of potential issues that your body can face as a result of sedentary behavior in the workplace — including shoulder, elbow, and wrist pain.
• Athletic injuries • Muscle sprain • Muscle strain • Dislocation or hyperextension of the joints
If you or someone you know is struggling with shoulder, elbow, or wrist pain give us a call. Let us see how we can help!
www.johnstonpt.com www.elevateptiowa.com
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GET A HANDLE ON YOUR SHOULDER, ELBOW, &WRIST PAIN
One of the biggest concerns regarding pain in the shoulder, elbow, and wrist is that it is difficult to actually allow these parts of the body time to rest. Every activity requires use of these body parts — and when pain develops in both arms, as it often does, treating the pain becomes even more complicated. It is impossible to care for your basic needs without involving your shoulder or wrist, let alone get through a day at the office. This is why so many issues regarding pain in the shoulder, elbows, and wrists typically become chronic. Since it is difficult to allow these body parts time to properly rest, they continue being overused and the pain can actually worsen. Treating Shoulder, Elbow, and Wrist Pain. Addressing the pain early on is the best way to prevent an issue from becoming chronic. Turning to medication and braces for pain management is not a long-term solution and will only push off the inevitable truth — that you need to find a solution for the problem that is causing you pain. Physical therapy is the ideal tool for support in this regard. Working with a physical therapist will provide you with an opportunity to understand what may be causing further discomfort, and can help you to strengthen the surrounding muscles while improving range of motion, which together will likely alleviate some of the pain associated with your injury. Don’t assume that pain in your shoulder, elbows or wrists will go away on its own. It is common for the pain to worsen, and compensating for the pain by overusing the opposite arm can cause further injury to develop. Dana Bailey, Office Manager - Elevate Clinic Physical Therapy is the career I’ve been in pursuit of since a very young age. I have experienced PT myself, but the real inspiration came from a student I worked with whohadseverephysical impairments.AfterhelpinghimwithhisPT,andseeinghow much happier it made him, and how much better he felt, I was hooked. Since then, I’ve always known that I desired to pursue a career where I could make a positive impacton thequalityand functioningofothers lives.Specifically, I’d love tospecialize with and treat pediatric patients. Recently, I’ve graduated from Grand View University with a bachelor of arts degree inKinesiologyandHealthPromotion,andaminor inSpanish languageconcentrated in health care. These programs were a perfect fit to not only prepare me for higher education and a career in physical therapy, but because I have a strong passion for people, health, fitness, language, and culture. While earning my degree, I completed two internships related to physical therapy, one in an outpatient clinic, the other completing research at Des Moines University, and also several observations in variousPTsettings.Myeducationcombinedwith theseexperiences furthersolidified my dream of one day becoming a physical therapist. WorkingatElevatePhysicalTherapyhasprovidedmewithmoreexperience,patient exposure, and knowledge from all angles of the therapy world. Both the staff at Johnston and Elevate have been nothing but kind, welcoming, and supportive of my STAFF SPOTLIGHT
For support with learning how to manage the pain, and to learn exercises and techniques that can help you overcome the injury and restore proper strength and functionality to your shoulders, elbows, and wrists, contact your physical therapist.
Call us today to schedule an appointment!
futureendeavors. Ichose toworkatElevatebecause theone-on-onepatientcentered care really appeals to how I want to work/treat someday. In my free time I love to spend time with my family, friends, and husband, Drake, and stay active by completing strength and cardio workouts. Once we know where I’ll be for PT school, Drake and I plan to add one more to our family, (A puppy!), and also buy our first home together.
www.johnstonpt.com
www.elevateptiowa.com
Patient Success Spotlight
YOU DO NOT NEED A REFERRAL FOR AN APPOINTMENT
“My pain had decreased significantly and I no longer needed the prescriptions!” “We went to Arizona where we enjoyed walking, hiking, and golfing. This past winter, I developed severe pain in my lower back and hip, and could barely do my grocery shopping, much less enjoy these activities. I went to the doctor and was diagnosed with a compressed disc. I had several decompression therapy sessions, and although the pain level decreased, it never went away. Thinking this was the problem, when I returned to Iowa, I asked my physician to recommend a physical therapist thatoffereddecompression therapy. In themeantime, Iwasputonmuscle relaxers and anti-inflammatory medications. To my delight, Johnston Physical Therapy offered this therapy (I had been treated there for a previous shoulder injury). After my examination and hearing my story, my therapist recommended an exercise regimen to strengthen the muscles in my lower back and pelvis region. After my first visit, and by following the exercise regimen, my pain had decreased significantly and I no longer needed the prescriptions. After 4 visits my pain was virtually gone! I can now shop and attend my grandkids’ games. Although I have not done any hiking or golfing, I am confident that when I return to Arizona, I will be able to. I have not felt this good for a very long time and I owe it all to the team at Johnston Physical Therapy!” - Sandi T.
• Do you wake up with aches and pains? • Do family members have to help you out of your chair? • Does pain from an old injury keep you on the sidelines? • Does back pain put a frown on your face? • Do you have swelling and stiffness in your shoulders or knees? If You Said Yes...Now IsTheTimeTo Contact Johnston Physical Therapy & Elevate Physical Therapy To Get Your Body Back In Working Condition. You Don’t Need A Prescription! Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a physician referral is not needed. In the state of Iowa you have direct access to physical therapy! YOU HAVE THE POWER TO CHOOSE. Just as you can fill a prescription for medication at a pharmacy of your choice, you can choose where to receive physical therapy as well. Taking care of yourself means taking charge of your healthcare, so remember that regardless of which physician you see, you have a choice when it comes to physical therapy.
Relieve Pain In Minutes Try this movement if you are experiencing chest pain.
CHEST STRETCH (WALL) Stand against the wall, feet slightly away from the wall. Raise arms up to shoulder height with elbows bent. Slide arms up the wall.
www.simpleset.net
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
Upcoming Free LOW BACK PAIN & SCIATICAWORKSHOPS
On Saturday, October 12th • 10am At Johnston Clinic Location
On Tuesday, October 22nd • 6pm At Ankeny Clinic Location
• Do you suffer with back pain or sciatica? • Do you experience pain, numbness or tingling when you stand or walk? • Do you suffer from a past injury? • Do you have pain when you walk for long periods or drive? • 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 have a stubborn spouse who is in denial) the Lower Back Pain & Sciatica Workshop may be a life changing event for you… ü The single BIGGEST #1 MISTAKE Low Back Pain & Sciatica sufferers make which actually stops them from healing ü The 3 MOST COMMON CAUSES of Low Back Pain & Sciatica ü What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery Here’s some of what you’ll learn:
DON’T DELAY, REGISTER TODAY BY CALLING NOW!
OR
5627 NW 86th Suite 200 Johnston, IA 50131 P: 515-270-0303
1810 SW White Birch Circle, Suite 107 Ankeny, IA 50023 P: 515-964-8885
www.johnstonpt.com | www.elevateptiowa.com
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RELIEVE YOUR PAIN & INFLAMMATION WITH A SIMPLE NUTRITIOUS DIET 5 4 5 2 7 2 3 8 6 4 4 7 1 6 8 1 9 8 5 3
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Nutritionists have had patients report great success in turning around their symptomsbyadoptingananti-inflammatorydiet. Inflammation isyourbody’s way of trying toheal, whichcan beaccelerated throughanutritional diet that complements the removal of toxins. This includes: 1. Adding in more veggies! Raw broccoli, Brussels sprouts, cauliflower, and cabbage are the best options when sustaining an anti-inflammatory diet. They can be cooked if you prefer, but raw vegetables are generally better for speeding up the inflammation process. You’ll want to eat up to nine servings per day, andyou can substitute fruits for acoupleof thoseservings to break it up, if it becomes too much. Otherwise, the timeless saying “eat your veggies” is key. 2. Trying your best to avoid red meat altogether. It is best to avoid red meat while participating in an anti-inflammatory diet. If this proves difficult, red meat is okay in small doses; however, it should be more of a rare treat in your diet. The proteins in red meat require extra work from your kidneys to process, so it will slow down the healing process if you eat a lot of it. One small piece of steak, one time per week, should be your limit. Luckily, chicken and fish are just fine for an anti-inflammatory diet. Enjoy them with all of those servings of vegetables! 3. Reducing your grain and dairy intake. In order to strengthen your body’s immuneresponse,you’llwanttoavoidsimplecarbsandsugars.Unfortunately, thatmeansnodonuts,nopastries,andnowhitebreads.Dairyproductsshould also be extremely limited, so very little cheese or milk with anything. Whole grains, such as barley, oats, brown rice, and wheat are best. 9 5 7 3 2 1 4 5 8 2 9 4 7 8 9 8 6 5 9 http://1sudoku.com n° 229777 - Level Medium 7 3 9 6 1 6 2 8 9 4 3 4 8 2 5 4 3 9 6 5 7
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If you believe your diet or nutrition levels are limiting your progress, or contributing to your pain, please discuss this with your therapist. We have resources that we can provide you to help you move in a positive direction. From nutritionists to health coaching we can be of assistance in getting you advice to get your nutritional health back on track. 9 8 7 8 6 1 Sources: https://www.health.harvard.edu/pain/can-diet-heal-chronic-pain https://www.webmd.com/pain-management/ss/slideshow-foods-fight-pain 5 2 6 4 9 6 1 2 8 5
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INGREDIENTS • 1 lemon, thinly sliced • 4 sprigs fresh rosemary • 2 salmon fillets • Salt to taste • 1 tablespoon olive oil 5 2 4 9
DIRECTIONS Preheatoven to400degreesF (200degreesC). Arrange half the lemon slices in a single layer in a baking dish. Layer with 2 sprigs rosemary, and top with salmon fillets. Sprinkle salmon with salt, layer with remaining rosemary sprigs, and top with remaining lemon slices. Drizzle with olive oil. Bake 20 minutes in the preheated oven, or until fish is easily flaked with a fork. 8 9 2 6 6
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www.johnstonpt.com | www.elevateptiowa.com
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