CCMC PT. Are You Having Hip, Knee, Or Shoulder Surgery?

N E W S L E T T E R

Having Hip, Knee or Shoulder Surgery?

See Inside •Physical Therapy Techniques to Get You Moving Again! • Success Stories • Exercise Essentials • Healthy Recipe

Physical Therapy Can Help You Heal Faster!

ccmcphysicaltherapy.com

N E W S L E T T E R

Having Hip, Knee or Shoulder Surgery? Physical Therapy Can Help You Heal Faster!

Areyouplanningtoundergoreconstructiveor jointreplacementsurgery on a hip, knee or shoulder? Have you already had this procedure and wonder ifyou’lleverfeel likeyournormalselfagain?Surgerytoreplace or rebuild a joint imposes some extreme limits of its own on the body, but simply resting the joint for months can present its own problems, from chronic pain to incomplete healing. Fortunately, you can promote the healing process and ensure that your new-and-improved joint works as it should. Your first step along that path should take the form of a customized, multi-modal physical therapy program at Clinton County Medical Center Physical Therapy. The jointsofthebodycanmove insome impressivedirectionsandeven (in the case of the hips and knees) hold your body weight steady as you stand and move. Unfortunately, their complexity also opens the door for many potential forms of injury and damage. Joint damage can take the form of torn muscles, ruptured ligaments and even dislocations. Chronic joint damage may develop over many years, resulting in worn cartilage, inflamedordeformed jointcomponents,andpainfulbone-on- RECUPERATING FROM SPORTS INJURIES & TOTAL JOINT REPLACEMENTS

bone friction within the joint. For instance, you may suffer from knee, shoulder, or hip arthritis that makes everyday activities impossible. If your damaged joint doesn’t respond to medication, exercise, and lifestylechanges,youmayneedtoresorttosurgery.Twoprimarytypes of orthopedic (joint) surgery include: • Reconstructive surgery - Many sports injuries force the need for reconstructive joint surgery. Examples include a torn rotator cuff in the shoulder and ruptured ligaments in the knee. In some procedures,thedamagedtissuesarereconnectedtotheiranchor points; in others, other tissues (such as tendons) are grafted into place to serve as substitutes. • Total jointreplacements-Total jointreplacementsmaybenecessary when the original joint has received so much wear and tear that nothing more can be done to treat it. This need often applies to weight-bearing joints that have been subjected to longstanding or abnormal stress. Common examples include total knee replacements and total hip replacements.

If you’re suffering from pain, call us at 989.224.3000 (ext. 625) or visit ccmcphysicaltherapy.com today!

Physical Therapy Techniques to Get You Moving Again!

Astemptingas itmightbetostay inbedfollowingyour jointsurgery,you needtostartworkingonyourrehabilitationassoonasyoucan.Physical therapy offers a safe, professionally-supervised plan for doing just that.Researchshowsthatpatientswhoundergophysicaltherapywere better at balancing, getting out of chairs, climbing stairs and walking than patients who just received standard post-operative care. Your personalized physical therapy plan may consist of: • Range of motion exercises - Exercises to restore your range of motion are critically important, not only for helping your new joint enjoy optimal function but also for helping to prevent adhesions. • Strength and balance training - Our physical therapy center can prescribestrengthtrainingtohelpyourebuilddamagedoratrophied muscles. Neuromuscular re-education exercises can help you regain weight-bearing joint stability. • Massagetherapy-Massagetherapyboostsbloodflowanddrainage in tissues following surgery. It can also keep the tissue loose and limber while reducing scar tissue formation. • Infraredtherapy-Anaturalcompaniontomassagetherapy, infrared light therapy can also boost blood flow and reduce post-operative pain/stiffness. • Heatandcoldtreatments-Applicationsofheatorcoldcancontrol post-operative swelling, ease inflammation, and relieve pain. • Trainingonassistivedevices-Overthecourseofyourrecuperation, you may have to depend on assistive devices such as crutches or

canes. Your physical therapy regimen can include training on how to use these devices safely and efficiently. PLAN AHEAD: CONTACT CLINTON COUNTY MEDICAL CENTER PHYSICAL THERAPY Inadditiontoschedulingyourpost-operativephysicaltherapyregimen in advance, you may also want to give serious thought to pre- operative physical rehabilitation, or “prehab.” By learning how to use assistivedevices inadvance, forexample,youmay findthatyourequire less post-operative care and education from your physical therapist. Researchhas indicatedthatpatientswhotakethisextrastepbeforeahip orkneereplacementcanreducetheirneedforpost-operativeacutecare by29%,resulting insubstantialsavingsaswellasaneasierrecuperation. In fact, patients who pursue both types of physical therapy show better function than those who don’t -- even two years after surgery. Take command of your recovery from hip, knee or shoulder surgery. Contact Clinton County Medical Center Physical Therapy to discuss your recent (or upcoming) operation and schedule that much-needed rehabilitation. Are you letting your pain hold you back? Call Clinton County Physical Therapy to schedule your appointment today! Sources: https://www.pcori.org/research-results/2014/comparing-treatments-improving-physical-function-patients- who-had-knee

https://orthoinfo.aaos.org/en/treatment/total-joint-replacement/ http://www.apta.org/ptinmotion/news/2014/10/31/prepostrehabaclr/ https://www.apta.org/PTinMotion/News/2014/10/2/PreOperativePT/ https://www.apta.org/PTinMotion/News/2018/07/17/AcuteCareTKAInterventions/ https://ccmcphysicaltherapy.com/ SUMMER IS JUST AROUND THE CORNER!

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1 7 1. GET OUTSIDE! Make your way over to your local pool, peruse around nearby shops, or simply take a walk around the neighborhood to get out, get moving, and enjoy the weather! 2. REARRANGE YOUR SCHEDULE. Try taking a walk during your lunch break, going to the gym in the morning before making your commute, or even treating yourself to an exercise class a couple nights a week – you deserve it! 3. GET HEALTHY FOR YOUR SUMMER TEAM. At CCMC Physical Therapy, we also offer training and performance classes 2 1 7 http://1sudoku.com 6 Prepare Yourself for the Summer With These 5 Simple Tips

2 to train your body for your specific sport! Contact us to find out how we can get you to your peak performance for your summer team. 4. START SOMETHING NEW! Try taking up a new hobby that’ll get you moving! There are several outdoor activities that’ll allow you to take advantage of the warm weather, such as beach volleyball, running clubs, kayaking, rock climbing, or hiking. Any new physical hobby will help you get the exercise you need. 5. CONTACT US FOR HELP. If you find yourself in any sort of pain, or if you’d simply like some extra motivational assistance, don’t hesitate to contact us. 3 6 5 9 5 9 6 7 3 8 8 1 4 n° 315825 - Level Hard 4 7

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SUDOKU PUZZLE Fill in each blank square so that each of the nine blocks contains all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box. 1 7 5 8

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EXERCISE ESSENTIALS Try this simple exercise to help keep you moving...

NEED A REASON FOR SPRING CLEANING? HERE’S THREE! AllergySymptomReduction. Athoroughcleaningcangreatlyreduce theamountofdust inyourhome,which ishelpfulconsideringabout 20 million Americans are allergic to dust mites according to the Asthma and Allergy Foundation of America. CleanlinessProducesHappiness. Maybeyoudon’tenjoytheprocess

of cleaning, but the end result will leave you smiling. A 2010 study at the University of California, Los Angeles even found that having a clean home can improve your mood and reduce your risk of depression. Declutter and Do a Good Deed by Donating. An essential part of a successful spring cleaning is getting rid of old items that are no longer used or worn.Applytheruleofthumbthat ifyouhaven’tmade use of something in a year, it’s time for it to go. Fill bagsandboxesofthings,thendonatethemtoa localcharitysotheycanstillbebeneficialto someoneelse.Givingtoothers isanactthat

SHOULDER EXTENSION Lean forward, supporting yourself with your am (as shown) or against a chair or counter and hold a free weight at your side. Keeping your elbow straight and shoulders relaxed, raise your arm up behind your body. SLOWLY lower arm “fighting” the resistance. Repeat 6-10 times on the affected arm(s).

is associated with greater self-esteem, lowerstresslevels,andoverallhappiness. Source Saxbe,DEandRepetti,R.“Noplace likehome:home tourscorrelatewith daily patterns ofmood and cortisol.”Personality andSocialPsychology Bulletin.January2010.Accessed4April2017.https://www.ncbi.nlm.nih. gov/pubmed/19934011.

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If you’re suffering from aches and pains and think you may benefit from physical therapy, call 989.224.3000 (ext. 625) or visit ccmcphysicaltherapy.com today!

HEALTHY REC I PE

Grilled Shrimp Tacos with Sriracha Slaw

INGREDIENTS

• 1 lb. large shrimp, peeled & deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas

• 1/4 cup extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt • Freshly ground black pepper

DIRECTIONS In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.

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