It is a common aspiration to become healthier, stronger, or more active. However, this can sometimes be a difficult feat, with lack of time, pain, injuries, or difficulty sticking to a nutritious diet. When you are in pain, undesirable chemicals within your body are heightened, which can increase stress.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
It is a common aspiration to become healthier, stronger, or more active. However, this can sometimes be a difficult feat, with lack of time, pain, injuries, or difficulty sticking to a nutritious diet. When you are in pain, undesirable chemicals within your body are heightened, which can increase stress. As a result, your endocrine system becomes affected, which works to regulate the hormones in your body. Fortunately, the vast majority of aches and pains can be successfully treated by a licensed physical therapist. At Avenues Physical Therapy, our team is comprised of movement experts who have the knowledge and training to diagnose, evaluate, and treat any musculoskeletal condition that comes their way. To find out more about how our GET UP & GET MOVING! HOW YOU CAN BECOME HEALTHIER, STRONGER AND MORE ACTIVE
services can help you live a healthier, stronger, and more active life, contact our office today! YOUR HEALTH AND YOU: The term “health” is all relative. It essentially means that your body is operating at its highest levels of function in regards to breathing, circulation, digestion, and more. It doesn’t necessarily mean that you have to be the most athletic person in the room. Any step you make toward helping your body function at its optimum levels is a step toward becoming a healthier you. Your physical therapist can provide you with exercises, stretches, and nutritional tips that can help increase your health and help you feel physically better overall.
ALSO INSIDE: • Avenues is on the move, too! • 7 Ways You Can Become Healthier, Stronger and More Active
• Staff Spotlight • Patient Success Spotlight • Special Offer
Health & Wellness The Newsletter About Your Health And Caring For Your Body
AVENUE S I S ON THE MOVE , TOO ! TOP ROW: KELSEY ’S FAMILY HIKING MEDICINE BOW PEAK (NICOLE , AMELIA, KADEN AND KELSEY), KAYLEIGH AND LILLY TUBING DOWN THE LIT TLE LARAMIE RIVER, KELSEY AND LINDA STAYING ACTIVE BY RIDING THEIR BIKES TO WORK . BOTTOM ROW: KADEN, AMELIA AND KELSEY AT THE BASE OF MEDICINE BOW, KAYLEIGH AND BERNARD HIKING AT SNOWY RANGE , NEW PT MADDIE STARTS A HIKE , MADDIE AT THE PEAK OF MOUNT SNEFFELS (ELEVATION 14,150 FEET ).
The staff at Avenues Physical Therapy likes to get out and get moving as there are many health benefits to staying active and eating right as noted in this newsletter. Linda and Kelsey frequently ride their bicycles to work. Linda has been busy trying to keep healthy and active by keeping a balanced work and home life. Kelsey and his family recently took a camping trip to the Snowy Range and hiked to the 12,014 foot summit of Medicine Bow Peak. This pales in comparison, however, to Maddie, our new PT, who climbed thirteen of Colorado’s 14ers (14,000 feet) this summer.
Teresa has been camping, swimming, and walking through the sand at Lake McConaughy in Nebraska. Jeremy has been trying to cook healthy meals and he and his wife have taken their dog on lots of walks or short hikes in their neighborhood and areas around Cheyenne. Kayleigh has been tubing down the Little Laramie river and hiking with her family. What have you been doing to stay healthy this summer? Is an injury or other ailment keeping you from being as active as you like? The staff at Avenues Physical Therapy is here to help you— call us today!
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7 WAYS YOU CAN BECOME HEALTHIER, STRONGER AND MORE ACTIVE
4. Maintaining a nutritious diet and controlling portions. Make sure your food intake is nutritious and portioned. By chewing your food thoroughly, you won’t feel as if you have to eat as much. 5. Drinking more water. Water keeps your body systems functioning at an optimum level. 6. Breathing! Work on your deep breathing in order to increase your oxygen intake and get your lymphatic system moving. 7. Getting enough sleep. Sleep at least 8 hours a day. It is best to get into a routine where you are going to bed and waking up on a regular cycle. This helps your endocrine system. CONTACT AVENUES PHYSICAL THERAPY TODAY! Are you looking for assistance with increasing your health, strength, and physical activity? Our team at Avenues Physical Therapy would love to help you live your highest quality of life. Contact us today to begin your new chapter toward becoming a healthier you!
INCREASING YOUR STRENGTH AND FLEXIBILITY: It is no secret that strength and flexibility both play important roles in your health. Did you know that there are approximately 642 skeletal muscles in the human body? Your muscles work hard, not only to help you move, but also to support your cerculatory and breathing systems. When you become stronger and more flexible, you become healthier overall. Our physical therapists can guide you through proper exercises and specialized treatments in order to relieve your joint and muscle pain, increase your strength and flexibility, and improve your overall health. 7 TIPS YOU CAN DO ON YOUR OWN: Physical therapy treatments can help improve your health, but they only work if you apply healthy lifestyle choices in your everyday life, as well. Some tips you can do on your own to become healthier, stronger, and more active include: 1. Taking care of aches and pains. Don’t let these long- term problems linger. Contact Avenues Physical Therapy for professional help. 2. Limiting your sitting. Get up every 30 minutes to walk around at work and home. 3. Getting out and moving. Exercise regularly, even if it’s just taking a short walk every day.
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SPECIAL MASSAGE OFFER
$ 10 off 1-hr Deep Tissue Massage Regular Price $65/hour. Massages have been proven to help with stress and anxiety, fibromyalgia, headaches, and much more! Coupon refunded at front desk. No duplicates. Enjoy a therapeutic massage by our very own, Donna Channel, LMT, CMT.
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SCHEDULE YOUR MASSAGE BY CALLING 307.634.0298 TODAY! This offer won’t last long! Limited to the first 10 callers. Expires 10/31/20.
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Kelsey Kean, PT, MPT Jeremy Heien, PTA Maddie Ridler PT, DPT – New staff!
Linda Froelicher, PT, MSPT Donna Channel, Massage Therapist
www.avenuesphysicaltherapy.com
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PATIENT SUCCESS SPOTLIGHTS
“No more tears!” “I came to Avenues Physical Therapy after shoulder surgery. My first visit was rough, tears and all. Linda assured me it would get better, she was right! Linda worked withme to increase my range of motion and strength through exercise and stretching with helped decrease my pain. She listened to me and helped me to reach my goals. I am able to do all of my daily activities as well as hobbies I was missing out on. I had my first experience with massage therapy with Donna. She does an incredible job and the massage combined with physical therapy was extremely helpful. Teresa and Kayleigh were so helpful with insurance claims and scheduling appointments. They were always friendly and welcoming. I would highly recommend Avenues Physical Therapy to anyone in need of physical therapy. The entire staff is very good at what they do.” — Kris Zgaynor
“In October 2018, I fractured my left knee cap and for the next 8 weeks, my knee was immobilized and I lost strength in the leg. As soon as the braces were no longer needed I started physical therapy with Kelsey Kean and Linda Froelicher. With their help and with their guidance I was able to build up my leg muscles, walk up and down steps again, and generally get back to normal. The therapists and staff at Avenues Physical Therapy are professional, friendly and knowledgeable. The facility is comfortable and well equipped. If I ever need physical therapy again, I know exactly where to go.” —Agneta Breslin “With their help and with their guidance I was able to...get back to normal.”
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FUN & HEALTHY ACTIVIT Y
NO REFERRAL? NO PROBLEM!
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3 Did you know we can see you for PT with or without a doctor or other healthcare provider’s referral? One of our physical therapists will evaluate you, and customize a treatment plan to reduce your pain and get you moving better. Refer yourself or someone you care about!
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Kelsey hiking the Mo Rocka trail in Curt Gowdy State Park.
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Hiking is one of the best ways to get exercise. No matter what type of trail you find yourself on, hiking is a great whole-body workout—from head to toe and everything in between. Some benefits of hiking include:
• A reduced risk for heart disease • Lower blood pressure • Lower body fat
• Improved bone density • Enhanced relationships with friends and family
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Some of our local hiking trails are: Lion’s Park Loop (easy — 1.3 miles), Curt Gowdy state park: Crow Creek, Mo Rocka and Foxtrail Loop (moderate — 3.8 miles), and Cliff Hanger, Canyons, and Crystal Ridge Trails Loop (moderate — 6.9 miles). Dogs are welcome on all three trails, but must be kept on a leash.
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7 5 3 3 9 Kelsey Kean, PT, MPT Jeremy Heien, PTA Maddie Ridler PT, DPT – New staff!
Linda Froelicher, PT, MSPT Donna Channel, Massage Therapist
www.avenuesphysicaltherapy.com
G E T U P AND G E T A C T I V E !
GET IN SHAPE SAFELY IN OUR GYM! ON LY $35 P E R MONTH ! If you’re looking for fitness options with a more comfortable environment and less crowds, we’ve got a membership for you! We also offer Theraband ($1 per foot) and ankle/wrist weights for those working out at home! Call us today to learn more! 307-634-0298
STAFF SPOTLIGHT — NEW HIRE! DR . MADDIE RIDLER
Dr. Maddie Ridler is the newest member of our Avenues Physical Therapy team. She graduated from Creighton University in Omaha, Nebraska, with a Doctorate in Physical Therapy. She has worked with a large variety of patients but really enjoys working with patients after surgery. She finds it
Call 307-634-0298 today to schedule your free exam (limited to the first 15 callers). FREE BACK PAIN & SCIATICA SCREENING! Start Living Pain Free! We need to limit this to the first 15 people to call because of our therapists’ schedules. If you or someone you know needs help, don’t delay, this offer expires 10-31-2020. P.S. If you have a friend or co-worker who’s complaining about their back and want to help them, give them this sheet. Stop by our front desk to grab more copies!
extremely rewarding to help patients get back to what they love to do or what they are no longer able to do. In her free time, Maddie loves spending time outdoors with her fiance. Growing up in Colorado Springs gave her the opportunity to see and hike some of Colorado’s most breathtaking natural views. Currently she has climbed 21 of Colorado’s 58 14ers and plans to climb them all in the future.
E X E R C I S E S F O R A S T R ON G E R C O R E
Try These Exercises To Strengthen Your Core!
CURL UP Lie on back with one leg straight. The other leg is bent with the foot flat on the ground. Position your hands underneath your lower back. Tuck your chin and lift your shoulder blades off the ground slightly. Return to the start position in a controlled manner. Repeat 20 times.
BILATERAL LEG LOWERING Lie on your back, knees bent, feet flat on the floor. Place your hands on the front of your pelvis. Straighten both your knees as you slowly lower your legs towards the ground with control. Return to the starting position. Repeat 10 times.
PRONE ALTERNATE LEG While lying face down and keeping your lower abdominals tight, slowly raise up a leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. Alternate 20 times.
WEIGHTED SQUAT (DEAD LIFT) Start by placing the weight on the ground between your feet, close to wear you tie your shoe laces. Squat down and grasp the weight. Rise up at the hips, holding the weight firmly. Lower by bending at the hips. Repeat 8-10 times.
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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Healthy Recipe: Greek Island Chicken Shish Kebabs
INGREDIENTS • ¼ cup olive oil
• 6 wooden skewers • 2 large green or red bell peppers, cut into 1-inch pieces • 1 large onion, quartered
• 1 teaspoon dried oregano • ½ teaspoon dried thyme • ¼ teaspoon salt
• ¼ cup lemon juice • ¼ cup white vinegar • 2 cloves garlic, minced • 1 teaspoon ground cumin
• ¼ teaspoon ground black pepper • 2 pounds skinless, boneless chicken breast, cut into 1 1/2-inch pieces
• 12 cherry tomatoes • 12 fresh mushrooms
DIRECTIONS Whisk the olive oil, lemon juice, vinegar, garlic, cumin, oregano, thyme, salt, and black pepper together in a large glass or ceramic bowl. Add the chicken and toss to evenly coat. Cover the bowl with plastic wrap; marinate in the refrigerator for at least 2 hours. Soak wooden skewers in water for about 30 minutes before use. Preheat an outdoor grill for medium-high heat; lightly oil the grate. Remove the chicken from the marinade and shake off excess liquid. Discard the remaining marinade. Alternately thread pieces of the marinated chicken with pieces of bell pepper, onion, cherry tomatoes, and mushrooms onto the skewers. Cook the skewers on the preheated grill, turning frequently until nicely browned on all sides, and the chicken is no longer pink in the center, about 10 minutes.
Find the misspelled word hidden somewhere in this month’s newsletter! Call 307-634-0298 with the misspelled word for a chance to win a $10 gift card or an Avenues PT T-shirt! *Contest for past and present patients ONLY Win a $10 Gift Card!
THEWINNER OF OURNEWWEBSITE GIVEAWAY FROMLASTMONTHWAS MARIUM T.!
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