APRI L 2020
www.pt s tn.ne t 423-543-0073
EastTennessee Physical Therapy News
FROM THE DESK OF
DANNY D. SMITH
We pride ourselves on providing quality services to our community and patients. We accomplish this by utilizing state of the art equipment. Our AlterG® Anti- Gravity Treadmill uses NASA technology to unweight the individual to allow pain-free mobility and quicker recovery. We use this marchine frequently with the general population, as well as athletes treated in the clinic. Some diagnoses that have benefited from the use of the AlterG® are:
Surgical Rehabilitation: Total Hip Replacement, Total Knee Replacement, Anterior Cruciate Ligament (ACL) Reconstruction, Ankle Replacement
D on ’ t B e a F itness F ool A void T hese W orkout M istakes
April Fools’ Day is a fun holiday to mess with friends and family, but it also serves as an important reminder about the dangers of deceit. When it comes to fitness, there are a lot of fads and opinions out there, and it can be difficult to parse fact from fiction. If you don’t want to be a fitness fool this season, follow these five simple tips.
DON’T OVERWHELM YOURSELF
The AlterG® is a safe and effective tool that has helped many of our patients and could potentially help you too. If you are interested in learning more about this equipment, please feel free to call us.
A lot of beginners have unrealistic goals. Right off the bat they’ll aim to gain 20 pounds of muscle, lose 15 pounds of fat, cut every carb from their diet, or complete sunrise workouts six times a week. But trying to tackle a mammoth goal right away is more likely to lead to failure. You’ll quickly run out of time, willpower, and energy. Instead, break your goal into smaller steps that are easier to achieve. If you’re trying to build muscle, then start with using more free weights at the gym or increasing your protein intake each day. Then build up to bigger things.
TRACK YOUR PROGRESS
How will you know you’re improving if you don’t measure your growth? After every workout, write down everything you did, including minutes of cardio performed, weights used, and reps completed. Take a notebook to the gym or keep track on your phone. Also, remember to take photos of your body and measure things like
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body weight and fat percentage periodically. Measuring your progress will highlight your successes, point out where you need work, and keep you motivated.
prepare your muscles, joints, and nervous system for an effective workout. Instead, take the time to warmup with dynamic stretches, activation exercises, and premovement preparation based on the workout you’re about to do. This will build your strength and prevent injury.
ALWAYS WARM UP
Many people assume that warming up is as easy as jogging on a treadmill for a fewminutes or doing that standard set of stretches we all learned back in elementary school. But in reality, neither of these options adequately
Taking a daily dose of supplements is a great way to add a healthy boost to your fitness journey. However, if you’re relying solely on supplements to get all the nutrition you need, then you’re not using them correctly. Supplements are useless when paired with a bad diet. If you’re eating nothing but pizza and burgers for dinner, then taking a handful of vitamins with breakfast isn’t going to benefit you. Eat a solid diet of lean meats, veggies, and whole grains; drink a lot of water; and take supplements in conjunction.
VALUE YOUR SUCCESS
If you’re pushing your body so hard that it can no longer do an activity — also known as training to failure — then you’re not efficiently exercising your muscles for growth. Training to failure is a popular motivational tactic, but it harms your muscles instead of stimulating them. If you batter your muscles, then they’ll get fatigued and stop growing, but if you coax your muscles into gaining size and strength, then you’ll keep seeing progress. As a rule of thumb, try stopping a few repetitions before failure.
Encouraging Your Little Girl
3 WAYS TO WORK TIPS FOR RAISING STRONG, CONFIDENT WOMEN
In a time when it’s so easy to let technology and school run your child’s life, what’s your role as a parent or guardian? We often hear motivational quotes talking about the importance of risk-taking and resilience, but it can be tough for little girls to learn from just YouTube videos and school alone. Here’s how you can encourage your daughter to spark her own confidence during her toughest moments. ENCOURAGE BRAVERY AND A GROWTH MINDSET. Even children can feel pressured to perform to high standards yet stay within their comfort zone. They might think, “I’m not strong enough to climb this tree.” But whether it’s climbing trees or building things with others, small feelings of bravery can grow larger as they grow older. Self-empowerment will be a crucial skill in their lives, so encourage a mindset focused on growth through the process of learning.
Teach them how the brain grows and adapts rapidly whenever we encounter failure and that failure and mistakes are a part of life. Once they understand that failure isn’t permanent, they’ll be inspired to take risks and solve their problems.
TRUST YOUR DAUGHTER WHILE TEACHING GRIT.
Psychologist Angela Lee Duckworth studies successful people in a wide variety of fields, from business to the military, and has found that the quality most successful people share is grit. The ability to stay engaged with tough tasks for a long period of time is a skill that takes a long time to build, but it’s not impossible for your girl to begin developing grit right now. Duckworth believes the growth mindset can start young girls on a path to embracing failure and moving forward from it.
adult-directed activities we give our kids, we need to step back and let them make some of their own decisions. We can give them encouragement and help along the way, but for the most part, we need to trust they can solve problems on their own. When you put faith and trust in your little girl to handle her most difficult problems, she’ll learn to do the same for herself.
However, a lack of trust in your daughter can suffocate her growth. Despite all the
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Whether your New Year’s workout routine is finally embedded in your schedule or you’re still trying to make it happen, always remember that your mind is just as important as your body. On some days, you may feel like anything is possible, and on others, it may feel impossible to even get out of bed. Don’t worry, that’s totally normal! There’s no reason to feel ashamed if you’re struggling with gaining steam and motivation for your workout. Here are some mental strategies to help you get firmly into your routine this year and the years to come. GETTING TO THE GYM What’s the hardest part of working out? For most people, it’s not the heavy weights or the long cardio sessions — it’s actually stepping into the gym. Sometimes, people will wake up and think that the gym isn’t possible that day as they lay in bed. Some people will psych themselves out of working out because their time is limited, or they worry about how tired they’ll be after the workout (especially after or before a busy day). Instead of thinking of reasons you can’t or don’t want to go, focus your mind only on the task of getting there. Stepping into the gym will often give you the mental push to actually work out. It’s also best to leave the all-or-nothing mindset behind — a 45- or 55-minute workout isn’t required every single gym session. Life happens, and even if it’s a short exercise, your workout will actually energize you for the rest of your day. PUSHING YOURSELF TO THE LIMIT Studies have found that the most successful people share grit: the ability to work hard and endure even the most difficult times. Workouts will burn, and the motions may feel uncomfortable or even painful, so it’s crucial to have the grit to push yourself to the limit. Rather than give up, you should embrace the pain and see it as a sign you’re growing stronger. Adjust your inner vocabulary. Anything that seems “uncomfortable” should be reconsidered as “intense” but something you can work through. Of course, be careful of injury pains!
Finding Motivation on Those Tough Days
TOP MENTAL STRATEGIES FOR YOUR FITNESS ROUTINE
Take a Break!
EASY DEVILED EGGS Inspired by TasteOfHome.com
1/2 cup mayonnaise
1/2 tsp ground mustard
2 tbsp milk
Salt, paprika, garlic powder, and pepper, to taste
1 tsp dried parsley flakes
12 large eggs, hard-boiled
1/2 tsp dill weed
Fresh parsley, minced, and paprika for garnish
1/2 tsp fresh chives, minced
1. In a large bowl, combine mayonnaise, milk, parsley flakes, dill, chives, mustard, salt, paprika, garlic powder, and pepper. Mix well and set aside. 2. Cut eggs lengthwise and remove yolks carefully to preserve egg whites. 3. In a small bowl, mash yolks. 4. Mix mashed yolks with mayonnaise mixture. 5. Spoon or pipe the mixture back into the egg whites. 6. Garnish with fresh parsley and paprika. Refrigerate before serving.
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1975 West Elk Ave. Elizabethton, TN 37643 423-543-0073
1500 West Elk Ave. Elizabethton, TN 37643 423-543-2215
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P hysical T herapy S ervices , P.A.
Inside This Issue From the Desk of Dr. Smith PAGE 1 Don’t Be Fooled by Fitness Mistakes PAGE 1 Tips for Raising Strong, Confident Women PAGE 2 Top Mental Strategies for Your Fitness Routine PAGE 3 Take a Break PAGE 3 Easy Deviled Eggs PAGE 3 Helping Your Child Manage Stress PAGE 4
HELPING YOUR CHILD OVERCOME ANXIETY The Age of Stress
It’s hard to imagine kids as anything but carefree, happy, and eager to explore the world around them. However, children experience stress just like adults do, which can severely impact their typically cheerful dispositions. Since April is National Stress Awareness Month, now is an opportune time to familiarize yourself with tools and information that can help you alleviate your child’s stress. WHAT ARE THEIR STRESSORS? Any number of everyday factors can lead to stress, and stress can plague anyone who feels overwhelmed. Toddlers and young children going to day care or school for the first time may experience separation anxiety due to being apart from their parents. Older kids and teenagers may feel mounting social and academic pressure. Even something as simple as overhearing loved ones arguing or seeing a sad news report can add to a child’s stress levels. HOW DO I KNOW IF MY CHILD IS STRESSED? When a kid is stressed, they will exhibit odd behavior and even undergo physical changes. Depending on your child’s age, watch for mood swings, changes in sleep patterns, headaches, trouble focusing, or withdrawal from the people around them. According to KidsHealth.org, younger children may also pick up habits like twirling their hair or sucking their thumb, while older kids may start to bully others, lie, or rebel.
CAN I HELP REDUCE THEIR STRESS? According to KidsHealth.org, good nutrition, proper rest, and healthy attention are great ways to help kids manage their stress. Set time aside each day to talk and spend time with your children; talking about worries will reduce or relieve anxieties. If you know about an upcoming stressful situation, like a school exam or a health checkup, prepare your child by studying with them or talking to them about what to expect.
Don’t stop here. For more tools and information regarding stress reduction in children, visit KidsHealth.org or contact your doctor.
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