Advance Physical Therapy July 2018

THE MONTHLY ADVANCE

9362 W. Overland Rd., Boise, Idaho 83709 July 2018

this time of the year. Taking in the sights from the shade with a glass of wine in my hand is a vacation that I don’t need a flight to find. I think summer peaks in July. In a sense, June and July are a season unto themselves. The Fourth of July may be the marquee event of this time of year, but the quiet moments during this time of year can be just as memorable. Just like when I was a kid, it’s a time when you’re not waiting for anything but an excuse to relax. Once August rolls around and BSU football starts kicking into gear, it already feels like the fall. Summer is more fleeting with every passing year, but that only makes me all the more determined to make the most of it. In the past, I might’ve thought that involved booking a trip or venturing to unknown environs. These days, I take advantage of summer in simpler ways. I encourage you to enjoy the summer on your terms. Maybe that includes a whitewater rafting adventure or a simple stroll through your favorite park. Whatever your preferred destination, we all deserve to get away during the most beautiful time of the year — even if the only distance you travel is one between different states of mind. —Al Jones PT, OCS, Cert. MDT “Summer is more fleeting with every passing year, but that only makes me all the more determined to make the most of it.”

THE SIMPLE PLEASURES OF SUMMER YOU DON’T HAVE TO TRAVEL TO GET AWAY

Michelle is an avid gardener. While flowers are her favorite, she also devotes a little space to vegetables like tomatoes — which I know are technically fruits — and herbs like chives. Michelle may be the one who grows the food, but I’m more than happy to grill it. In addition to the bounty from our garden, you can find me searing carnivorous classics like chicken and ribs during the summer months. In addition to outdoor cooking, we love spending our evenings in the backyard doing nothing in particular. We like to watch Harry make a fool of himself by chasing critters. I’ve never seen him actually catch anything, but come to think of it, we do have a lot fewer squirrels than we used to. We’re lucky enough to have a view of the foothills from our house, which is particularly spectacular during

When you’re a kid, summer is all about one thing: school vacation. There’s no feeling quite like crossing that threshold from the weekly grind of school to days of endless possibility. Of course, most of us living in the adult world aren’t so lucky. If your routine’s anything like mine, you need to squeeze in all the summer enjoyment you can in between your regular work schedule. During our time in San Diego, Michelle and I loved taking drives up and down the coast during the summer time. It was the perfect way to unwind and take in the scenery after a long day. Of course, Idaho isn’t known for its coastal highways, so we’ve had to change our game plan since moving to Boise. These days, our perfect summer getaway doesn’t require much travel. In fact, it’s in our backyard.

Advance: To move forward; to make progress; to move ahead.

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SAVE BIG ON AIRFARE WITH THIS SIMPLE RULE The Best Time to Book a Flight

According to the CheapAir.com study, in which they evaluated 921 million airfares, the best time to book is 21–105 days in advance of your flight, on average. If you want to get even more specific, try to book 55–75 days out, and book on a Sunday. Many travelers swear by Tuesday and Wednesday bookings, but as Condé Nast Traveler reports, Expedia and the Airlines Reporting Corporation say that Sunday is the way to go, based on data from billions of flights. Tuesday and Wednesday are usually the cheapest days to actually fly, though. The CheapAir.com study also pinpoints the absolute best windows for specific seasons: 54 days for winter trips, 75 days for spring, 76 days for summer, and 45 days for fall. Of course, these are averages, but if you stick to these rules and check fares regularly on sites like Kayak.com, SkyScanner.com, Momondo.com, and on the handy app Hopper, you can rest easy knowing you’re getting close to the best price possible.

In case you haven’t noticed, traveling is expensive. It can feel like you’re signing away your soul when you sit down to plan a vacation. But when it comes to flights, there’s good news: They’re getting cheaper! According to a 2017 report published by online travel company ODIGEO, long-distance trips across Europe fell 7 percent last year. Luckily, the same trend is reflected in North American airlines as they engage in a price war to woo a growing base of ultrafrugal travelers. Still, a $600 summer flight to Honolulu isn’t exactly pocket change. What’s worse, flight prices are slippery; CheapAir.com’s 2017 Annual Airfare Study determined that the fares for any given trip go up or down an average of 71 times, about $33 each shift. When you purchase your flight is nearly as important as where you’re going. But how do you choose a booking window that will maximize your savings?

SERVICE HIGHLIGHT YOU DON’T HAVE TO SHOULDER THE PAIN Diagnosing and Treating Rotator Cuff Injuries

safely perform activities. We also specialize in post-surgical rehab. Dr. Jones has experienced shoulder issues himself, so he personally understands the ins-and-outs of rehabilitation, pain mitigation, and strengthening. If you want to learn more about how Dr. Jones and the team at Advance Physical Therapy treat shoulder issues, check out the insert included with this newsletter and sign up for our free rotator cuff workshop.

tendons (tendonitis). In more serious cases, a muscle or tendon tear may be the source.

One of the reasons shoulder pain is so common is that our shoulders are the meeting point for many bones, muscles, and tendons. The shoulder connects three bones: the upper arm (humerus), shoulder blade (scapula), and collarbone (clavicle). The bones are held together by a system of muscles and tendons known as the rotator cuff. Because the shoulder is so complicated and is involved in so many movements, it’s easy for the rotator cuff to become inflamed and injured. Rotator cuff injuries are common among athletes. Swimmers, baseball pitchers, and tennis players all frequently suffer from shoulder pain. Shoulder pain also occurs in people who need to lift and move heavy objects on a regular basis. Most shoulder injuries occur gradually over time as a result of repeated stress. Usually, the pain is the result of damaged fluid sacs (bursitis) or inflamed

Treating rotator cuff injuries and other shoulder problems begins with an effective diagnosis. Pinpointing the exact source of pain allows therapists to create a course of treatment that targets pain at its source, strengthening and increasing flexibility in the damaged areas. The team at Advance Physical Therapy uses a number of diagnostic methods, including hands-on manual therapy, to ensure that your therapy is as effective as possible. Once a diagnosis is established, we prescribe a personalized treatment plan that will get you back to your best. This treatment usually includes exercises to increase your range of motion and strengthen your joints and tendons. We teach proper movement techniques that allow you to

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PAIN MANAGEMENT FOR GARDENERS

Pull Up Roots; Don’t Pull Out Your Back

For those who already suffer from back pain, you should consider using tools to lighten your load. Cushioned knee pads are a great support option, as well as long-handled tools that limit the amount of time you need to spend hunched over.

forward. You may also want to go for a brief walk to increase circulation before you begin gardening. Once you’re warmed up and among the flowers, you should be mindful of your technique while moving and lifting. Don’t bend at the waist to lift heavy objects. Instead, bend your knees and keep your posture straight to engage more muscle groups than just your lower back. It only takes one bad lift to throw things out of whack, so be as consistent as possible. It’s also important to stay hydrated and take breaks if you’re going to be in the garden for an extended period of time. Gardening tools, bags of soil, and planters can be heavy. There’s no need to tough it out, as it will only lead to increased pain. When you start to feel any tightness or fatigue, stand up, take a few paces, and stretch.

As Dr. Jones mentioned in this month’s cover article, his wife, Michelle, is an avid gardener. Given the wonderful summer weather we have in the Treasure Valley, it’s fair to assume that many of you reading this share her passion for horticulture. Getting in the weeds (literally) and tilling the soil can be a fulfilling, healthy activity for people of all ages. If you’re not careful, though, an afternoon in the flowers can end up leading to an evening in pain. Maintaining your garden requires you to bend down frequently, which can lead to back pain in a hurry. The best way to avoid this fate is to take the necessary precautions and practice safe movements that don’t put undue strain on your back. Before you put your hat and gloves on, it’s a good idea to stretch out your back to increase flexibility. One great way to stretch is by lying on your back and bringing both knees to your chest while simultaneously lifting your head

Following these tips will allow you to enjoy gardening for as long as the weather permits.

PALEO BALSAMIC PORK CHOPS

Wisdom FROM HARRY

away and be by myself. Then Michelle came in and took the ball, and said something I didn’t understand, but it didn’t sound like, “What a good boy.” I just laid there, disgusted and pitiful, and took a nap. If there is a message here, it’s this: Sometimes when you’re bored halfway to death, look for activities that contribute to a better life and not to your harm.

Okay, I admit it, when things don’t go my way or as I think they should go, I tend to express my dissatisfaction in various ways. Depending on my mood, I will be very obnoxious and overly playful, or I’ll pick up something that may not be good for me and just start chewing. Like yesterday, it was raining, and I couldn’t go outside and play, so I found an old baseball of mine in my box and just started chewing. That wasn’t so bad, but then it morphed into eating, and then swallowing, and then my owners demanded that I stop, but I couldn’t, so I ran with the ball into the next room to get

This flavorful take on pork chops is the perfect centerpiece for your meal. You can serve the chops alongside a simple salad, charred asparagus, or any other summer veggies you want.

Ingredients

4 boneless pork chops

1 teaspoon crushed red pepper flakes

1/4 cup balsamic vinegar

1 teaspoon fresh thyme

3 tablespoons raw honey

Salt and freshly ground pepper, to taste

2 cloves garlic, minced

Directions

5. On high heat in an oven-safe saute pan or skillet, sear the pork chops for 1–2 minutes on each side. 6. Brush chops with half of glaze and transfer to oven. 7. Roast 6–8 minutes. 8. Remove from oven and brush with another coat of glaze. Let cool 5–10 minutes and serve.

1. Heat oven to 400 F. 2. Generously season pork chops with salt and pepper. 3. In a saucepan, combine balsamic vinegar, honey, garlic, red pepper flakes, and thyme. 4. Bring to a boil, reduce heat, and simmer gently for 5–6 minutes.

—Harry

Inspired by paleoleap.com

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Advance: To move forward; to make progress; to move ahead.

Have you experienced shoulder pain in the last 30 days? Do you struggle to reach for objects over your head? Are daily activities, like driving, difficult? Are you afraid of swimming or gardening because you don’t want your shoulder to flare up? Do you think there’s nothing you can do to alleviate your shoulder pain? Have you relied on medication, injections, or surgery and still found no relief? Do you skip family activities because you’re worried about pain? ATTENTION SUFFERERS OF SHOULDER PAIN!

If you’ve answered yes to any of these questions, then you need to know about the upcoming FREE Shoulder Pain & Rotator Cuff Workshop at Advance Physical Therapy.

At this event, you will learn: • The Biggest Mistake That Those Suffering From Shoulder Pain Make • The 3 Most Common Causes For Shoulder Pain, Including A Sneaky One That Doesn’t Usually Show Up On MRIs • How To Treat Shoulder Pain Without Surgeries, Injections, Or Medication • The Top 3 Strategies To Eliminate Shoulder Pain For Good For details about the event and information on how to register, turn over this insert.

ADVANCE PHYSICAL THERAPY’S FREE SHOULDER PAIN & ROTATOR CUFF WORKSHOP

WHEN Saturday, July 14th at 10AM WHERE Advance Physical Therapy 9362 W. Overland Rd. Boise, Idaho 83709

Space is limited, and spots will go fast. If you want to register,

go to advpt.ptworkshops.com OR call (208) 672-8144.

Shoulder & rotator cuff pain can be debilitating, but there’s always a way forward. You deserve to live pain-free. Sign up for the FREE workshop to learn how.

9362 W. Overland Rd. Boise, ID 83709 www.aptorthosports.com (208) 672-8144

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

INSIDE This Issue

Summer Moments Worth Savoring Page 1 Cut Down on Flight Costs With This Simple Rule Are You Suffering From Shoulder Pain? Page 2 Pain-Free Gardening Tips Paleo Balsamic Pork Chops Page 3 The History of Hot Dogs and Burgers Page 4

This American Grub HOW HOT DOGS AND HAMBURGERS BECAME NATIONAL TREASURES

again, it was German immigrants who brought their recipes for “Hamburg steak” with them across the Atlantic, but reports vary as to who first sold the meat patty inside a bun. Multiple diners and fairgrounds across America claim to be the home of the first hamburger.All of these claims date to the turn of the 20th century, a time when our nation was faced with feeding a growing working class quickly and cheaply. By the 1950s, the burger had become a symbol of the American everyman. Both the hot dog and hamburger embody the history of our nation. Immigrant traditions merged with blue-collar needs to create two uniquely American foods. It’s fitting that we celebrate America’s birthday with the grub that has grown along with it.

the identity of the man who took the hot dog’s popularity to a national level: Nathan Handwerker.

If your plans for this Independence Day involve firing up the barbecue, you’ll probably be cooking two American classics: hot dogs and hamburgers. Come the Fourth of July, families will be grilling up burgers and dogs from sea to shining sea, but it wasn’t always this way. The story of how beef patties and sausages became culinary symbols of our nation will give you plenty of food for thought. THE HOT DOG It was German immigrants who brought the “frankfurter” and the “wienerwurst” to American soil in the 1800s. There is much debate over who first decided to place one of these franks in a bun, but by the opening of the 20th century, hot dog stands had popped up all over the Eastern Seaboard. We do know

A Jewish immigrant from Poland, Nathan sliced buns for a hot dog stand on Coney Island.After scraping together enough money, he quit his job and opened a stand of his own, undercutting his former employer’s prices by half. Not only did Nathan’s hot dogs outsell the competition, the Great Depression made them the perfect food for a nation suddenly living on a tight budget. By the 1930s, hot dogs had become so unquestionably American that Franklin Roosevelt famously served them to King George VI during his royal visit in 1939. THE BURGER Like the hot dog, the exact origin of the beef patty’s eventual “sandwiching” is lost to history. Once

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