Physical Therapy Services of Tennessee -May 2019

MAY 2019 423-543-0073

EastTennessee Physical Therapy News

G et M oving ! C elebrate N ational S enior H ealth and F itness D ay T his M ay

My son, Dr. Justin Smith, PT, and I have just returned from a very exciting and educational Tennessee Physical Therapy Association meeting in Nashville. Approximately 300 physical therapists and physical therapist assistants attended the meeting. I continue to be amazed at the quality of scientific work being presented by very intelligent and talented physical therapists across Tennessee and the nation. The business of our profession was also discussed by some very knowledgeable and dedicated individuals. This business pertains to the laws in Tennessee which govern the practice of physical therapy and protect the people of the state of Tennessee. Recent changes in the laws allows us, as physical therapists, to evaluate and treat individuals without a referral from a physician as well as use dry needling in the treatment of orthopedic disorders. If you are interested in talking with me or one of our therapists about any orthopedic, neurological, or pediatric disorder, feel free to contact either of our offices at 423-543- 0073 or 423-543-2215. FROM THE DESK OF Dr. Smith

As you age, it may feel like you don’t recognize your own body anymore. You swear that manufacturers are printing product packaging with smaller fonts, you groan whenever you sit or stand, and you visit the bathroom at least once every night. Aging is an adventure, and staying physically active is a constant battle between your aching joints and the will to get moving. Starting a physical fitness routine may be one of the healthiest choices you can make. As we approach National Senior Health & Fitness Day on May 29, take some time to evaluate your fitness activity level. You can use the following tips to live a more active lifestyle — no matter how old you are! Physical activity is one of the keys to a long and healthy life. For older adults, the benefits of physical activity are increased tenfold. When you participate in physical activity at least once per day, your chances of developing heart conditions, diabetes, and arthritis decrease. For patients who already have arthritis, low impact activities like water aerobics or walking can provide relief for the joints. Exercise is also essential to maintaining a healthy heart after a heart attack or stroke. Probably the most important benefit of staying physically active is helping you stay upright. According to the National Council on Aging, exercise helps prevent senior citizens from falling — one of the deadliest things that can happen to an older adult. According to GET STRONGER!


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the council, every year, 1 in 4 Americans aged 65 and older falls in their home. Forming a habit of stepping outside for a walk every day could mean the difference between staying healthy or suffering a tragic fall.

While you’re strengthening your heart, you may find yourself creating strong bonds with other older adults — which can also be vital to your health! According to a study at the University of California, San Francisco, more than 40 percent of seniors experience loneliness on a regular basis. Spouses pass on, children become busy, and seniors may start feeling like they’re all alone. Living with constant loneliness can be just as detrimental as smoking 15 cigarettes every day! Studies have also found enhanced mental well-being when people remain active. So, joining an exercise class at your local gym or senior center can help you flex those muscles and build new relationships. Before you begin any physical fitness regimen, consult with a medical professional. They can give you advice on what types of activities to try and what pains to look out for. Whatever you do, just get out there and move!


Spending even 20 minutes of every day devoted to some kind of physical activity is a huge benefit to your heart and joints. Yet, one of the biggest misconceptions about physical activity is that it has to be a specified workout regimen to qualify as physical fitness. Instead of slapping on your sweatband to get your heart rate up, try strengthening your body with leisurely activities or even household chores. Try a local dance class or spruce up your garden. Tackling the mess in the garage, walking to lunch with a friend, or volunteering to walk the dogs at your local humane society are all fun ways to work physical fitness into your daily life. The best part is you can mold your workout to your lifestyle. Do what feels right, fun, and active!

Brave Little Cher Ami The War Pigeon Who Saved the ‘Lost Battalion’ Long before the invention of radios and cellphones, homing pigeons were used to send messages as early as the sixth century. DuringWorldWar I, war pigeons carried lifesaving messages past enemy lines for the American and French armies, often being wounded in the process. In 1918, Cher Ami, a black check hen used by the U.S. Signal Corps, became the most famous of them all. On Oct. 2, the United States 77th Division was trapped behind enemy lines in the Argonne Forest during the Meuse-Argonne Offensive, a three- month push by the Allies during the final throes of WorldWar I to force the Germans to surrender. It became the bloodiest battle in U.S. history. For six days, the encircled division endured relentless attacks and suffered heavy casualties, but their orders were clear: don’t retreat and don’t surrender. The division dispatched two homing pigeons with requests for help, but both birds were shot down. When friendly fire began raining down on the 77th, Major Charles WhiteWhittlesey felt he had no choice but to send the last pigeon, Cher Ami. The pigeon’s desperate note read:

As Cher Ami rose from the brush, she was shot down, to the despair of the watching soldiers. However, after a few seconds, she fought her way back into the air, flew through a torrent of gunfire, and made it to division headquarters 25 miles away. She had been shot in the breast, the eye, and the leg. Because of Cher Ami’s brave flight, 194 of the original 554 men of the 77th Division survived the battle. One month later, WorldWar I came to an end. Cher Ami survived the war as well, thanks to the surgeons who performed emergency surgery on her. One soldier even carved her a little wooden leg. She became a well-known hero to both soldiers and children in the States. For her service in Verdun, the French Army awarded her the Croix de Guerre, and she was inducted into the Racing Pigeon Hall of Fame. Cher Ami finally succumbed to her wounds in June of 1919 and is now on display in the Smithsonian alongside Sergeant Stubby, a terrier who served 18 months on theWestern Front.

“We are along the road parallel to 276.4. Our own artillery is dropping a barrage directly on us. For heaven’s sake, stop it.”

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The Golden Era of Athletes on Social Media Out of the Dark and Onto the Web

It’s not an overstatement to say that social media has revolutionized the way we live our lives today. But with that massively powerful platform comes a massive responsibility, especially if you’re already in the spotlight. Athletes have taken the opportunity social media affords them to build their personal brands and engage in community outreach with the fans who look to them as role models, but there’s a downside to cataloging years of unfiltered thoughts on the internet. For better or worse, social media is here to stay, and we have full access to all the drama that unfolds for our entertainment. Despite the web’s potential for good, some pros can’t seem to get the message that every post falls under the scrutiny of the public. PR firms representing players have nowmade it a top priority to keep their clients’ images in line by scrubbing old posts that could be offensive and land them in hot water. Still, though, it seems like there’s a new controversy every week.

posting embarrassing images of himself partying when he should have been practicing, and he often blasted his private issues in public, seemingly with no filter. He’s out of a job now, most recently having been banned from the Canadian Football League. For every bad apple, though, there is a bushel of athletes who use their platforms for the greater good. Houston Texans defensive end J.J. Watt, five-time Pro Bowler and NFL star, has used his social media“juice”to spread the word about his charity, raising over $4.6 million for youth athletic programs and organizations. Philanthropy aside, part of the beauty of celebrity social media is that the people who seem so much larger than life become accessible because of it. In decades past, you might have written a letter that, if you were fortunate, got a response from some unpaid intern. Today, fans can reach out directly to their favorite athletes. It is a personal connection unparalleled in history.

One of the best examples comes courtesy of former football star“Johnny Football”Manziel. The former Heisman Trophy winner was notorious for

What a time to be alive.

Take a Break!

Inspired by Food & Wine Magazine

Strawberry Mango Paletas


1 1/4 cups strawberries, chopped 1/2 cup granulated sugar 3 tablespoons fresh lime juice

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1/2 teaspoon kosher salt 2 medium ripe mangoes, peeled, pitted, and chopped

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DIRECTIONS 1. In a saucepan, toss strawberries with 1/4 cup sugar and let stand at room temperature for 15 minutes. 2. Add 1/4 cup water and bring to a simmer over moderate heat. Cook strawberries until mixture thickens, about 5 minutes. 3. Remove fromheat and stir in 1 tablespoon of lime juice and 1/4 teaspoon of salt. Let cool completely, about 45 minutes. 4. Meanwhile, in a blender, purée

and clean the blender. Then, purée strawberry mixture until smooth. 5. Into 8 3-ounce ice popmolds, spoon 2 tablespoons mango purée. Add 2 tablespoons strawberry purée to eachmold, then top with remainingmango purée, leaving 1/2 inch between filling and top of mold. 6. Using a small knife, gently swirl layers together. 7. Insert ice pop sticks and freeze until solid. 8. Dipmolds in hot water for a few seconds, then unmold paletas and serve immediately.

mangoes with 1/4 cup sugar, 2 tablespoons lime juice, and 1/4 teaspoon salt until smooth. Scrape into a mediumbowl

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1975 West Elk Ave. Elizabethton, TN, 37643 423-543-0073

1500 West Elk Ave. Elizabethton, TN, 37643 423-543-2215


P hysical T herapy S ervices , P.A.

Inside This Issue From the Desk of Dr. Smith PAGE 1 Exercising as You Age PAGE 1 The War Pigeon Who Saved the ‘Lost Battalion’ PAGE 2 The Golden Era of Athletes on Social Media PAGE 3 Take a Break PAGE 3 Strawberry Mango Paletas PAGE 3 Does Watching the NBA Finals Make You Want to Hit the Court? PAGE 4 If you’re a basketball fan, you’ll probably be watching the NBA semifinals and finals this month. Now that the weather is cooperating, you might even be inclined to head out to a local court and prove that you’re a basketball champion too. But in your haste to prove that you’ve still got some mad ups, you may increase your chances of injury. According to the National Athletic Trainers’ Association, there are a handful of injuries basketball players suffer more than anyone else. Here are three that basketball players commonly experience and how you can avoid them during pickup games. FEET AND ANKLES Whether it’s rolling an ankle, coming down wrong when rebounding, or accidentally getting stepped on, basketball naturally leaves athletes susceptible to these types of injuries. To protect your lower extremities,


but you can still suffer from minor sprains and strains while shooting hoops. In fact, knee injuries are the third most common basketball injury. To keep your knees from working too hard, make sure you’re committed to a good stretching regimen. You should also consider using a brace if you’ve suffered a prior injury. While many injuries are unavoidable, showing up to the court unprepared is a surefire way to increase your chances of getting hurt. Follow these tips and be sure to consult a physical therapist if you have any questions or concerns. Your body will thank you for it!

you need to focus on your overall support. Playing with high-top basketball shoes is a great start because they impede your ankles’ ability to roll from side to side. It also doesn’t hurt to wrap your ankles with athletic tape if you want to take extra preventative measures or are prone to ankle injuries. HIPS AND THIGHS Jumping, running, pivoting, and playing defense all place strain on the legs and hips. Bruises and strains in these areas can result from contact on the court or overextending muscles and ligaments. The more flexible your muscles and tendons are, the less likely you are to overextend and injure them in the process. Take the time to stretch your legs and hips to prevent future injuries. KNEES Severe knee injuries, like ACL tears, are more common in high-contact sports,

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