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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
JULY 2024
Walk Away From Foot & Ankle Pain This Summer!
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Walk Away From Foot and Ankle Pain This Summer!
We participate in tons of summer activities that require us to be in tip-top shape. Missing out on all the warm weather fun due to injury is, well, no fun at all. Foot and ankle pain can keep you from doing tons of things you enjoy this season, but it doesn’t have to! Call The Physiotherapy Center LTD today to schedule an appointment with one of our skilled therapists. Physical therapy can get you back up and running Some common conditions of the foot and ankle that The Physiotherapy Center LTD treats are strains, sprains, and plantar fasciitis. • Strains and sprains: A strain is the tear or overstretching of a muscle or tendon. A sprain is the overstretching or tearing of a ligament. • Plantar fasciitis: Plantar fasciitis is inflammation of the “plantar fascia,” which is a long tissue at the bottom of your feet that connects from the heel bone to the toes. You may feel a stabbing pain or soreness in your heel, toes, or across the entire underside of your foot.
The good news is that physical therapy can help you to recover from these kinds of feet and ankle related conditions and many more! Physical therapy will play a vital role in your rehabilitation. Therapists know tons of ways to effectively relieve feet and ankle pain. Your therapist may employ heat, ice, electrical stimulation therapy, or the RICE technique to treat your condition. Their goal will be to improve your coordination and strengthen your lower extremities so you don’t sustain the same injury in the future! Call us today Foot and ankle pain is no fun, but you can get back to enjoying summer activities faster with the help of physical therapy. Call The Physiotherapy Center LTD today to make an appointment. Let us get you back up on your feet so you can walk away from foot and ankle pain this summer.
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THEPHYSIOTHERAPYCENTER.COM
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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
5 Pool Exercises For A Full-Body Workout
Looking for a break from your usual fitness routine? Dive into aquatic exercise! Exercising in water can provide a great full-body workout without some of the drawbacks of land-based exercises. 1. Walk in water. Walking in water is a good exercise to start off with as it helps you get a feeling for how you can create resistance. It targets your arms, core, and lower body. Keep your arms at your side, in the water, and move them as you walk. Engage your core and stand tall. 2.Water arm lifts. This exercise will help strengthen the muscles in your arms. Using foam dumbbells will help add more resistance. Stand in water up to your shoulders. Hold the dumbbells at your side, with your palms facing up. Draw your elbows in close to your torso as you lift your forearms to the height of the water. Rotate your wrists to turn your palms facedown. Lower your arms back to the starting position. Do 1-3 sets of 10-15 reps. 3.Lateral arm lifts. This exercise, which targets your upper body, is also best done with foam dumbbells. Stand in water up to your shoulders. Hold the dumbbells at your side. Raise your arms to the side until they’re level with
the water and your shoulders. Lower your arms back down to your sides. Do 1-3 sets of 8-14 repetitions. 4.Back wall glide. This exercise helps to activate the muscles in your core and lower body. Hold onto the pool ledge, tuck your knees into your chest, and press your feet into the wall. Push off from the wall and float on your back as far as you can. Draw your knees into your chest, press your feet down to the bottom of the pool, and run back to the wall. Continue this exercise for 5-10 minutes. 5.Leg kicks. This exercise works the muscles in your core and legs. Use ankle weights to make it more challenging. Hold onto the pool ledge or hold a kickboard. Alternate flutter kicking, scissor kicking, breaststroke kicking, and dolphin kicking. Do each kick for 1-3 minutes. Water workouts are an effective way to boost your cardio fitness while strengthening your major muscle groups, but as with any new exercise program, always speak to your doctor first. The Physiotherapy Center LTD physical therapists would be happy to meet with you to see if aquatic exercise is right for you!
https://www.healthline.com/health/fitness-exercise/pool-exercises#pool-exercises-to-try!
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Connecting Exercise with Mental Health
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Have you been struggling with depression or anxiety? Is it difficult to get out of bed in the morning? Do you find yourself self-isolating or no longer participating fully in work or hobbies? If you answered yes to any of these questions– we want you to know first and foremost that you’re NOT alone. According to the National Alliance on Mental Illness, 1 in 20 adults experiences serious mental illness each year, while 1 in 6 U.S. youth aged 6-17 experience a mental health disorder each year. Mental health struggles are often stigmatized to the point where they can be challenging to talk about with friends, family, and even trusted medical professionals. We can’t stress enough how critical it is to seek help when you’re feeling symptoms of a mental illness. Mental health treatment, like therapy, medication, and self-care, has made recovery possible for so many. We at The Physiotherapy Center LTD want you to know that you have options for your treatment– and you can get started on your recovery today by speaking to a medical professional. Once you have taken these first steps, you can also begin to make lifestyle changes that positively contribute
to your mental health. Can you guess what one of the most influential behaviors we can adopt is? That’s right– exercise! It’s a proven fact that people who exercise regularly have better mental health and lower rates of mental illness. Exercise improves not only our mood, concentration, and alertness but also our cardiovascular and overall physical health. If you don’t currently incorporate exercise into your weekly routine, you may be wondering how you can get started. Maybe you’re wondering how you can begin to get active when your mental illness can make even the smallest of tasks feel impossible. The good news for all of us is that it doesn’t take much to make a positive change. According to studies, low to moderate-intensity exercise is enough to enhance your mood and thinking patterns. You can start by going on a brisk walk around your neighborhood, taking up cycling, or going for a swim at your community pool. If you believe you could benefit from some extra assistance, don’t hesitate to give The Physiotherapy Center LTD a call. We can design a customized exercise program to help you get out of a funk and into a new, happier phase of life.
Sources:Mhstats• https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and- mental-health
THEPHYSIOTHERAPYCENTER.COM
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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Directions: In the bowl of an Instant Pot, combine the barbecue sauce, water, vinegar, soy sauce and smoked paprika. Add the chicken thighs, mixing to coat thoroughly. Set the Instant Pot to manual high pressure for 20 min, followed by a quick release of the sealing valve. Meanwhile, make the slaw: in a large bowl, add the white vinegar, honey and salt. Whisk to combine. Add the cabbage and onions to the bowl and toss to combine. After the pressure has released, transfer the chicken to a medium bowl. Turn the Instant Pot to the sauté function on low and reduce the barbecue sauce until thick, about 10 min. Shred the chicken, place in the pot and toss with the sauce. Assemble the sandwiches on the slider buns with pulled chicken and slaw. Ingredients: • 1 c barbecue sauce • 1/2 c water • 1 tbsp apple cider vinegar • 1 tbsp soy sauce • 2 tsp smoked paprika • 1½ lbs boneless, skinless chicken thighs • 1 package Hawaiian rolls • 1/3 c white vinegar • 1 tbsp honey • 1 tsp kosher salt • 6 c shredded green cabbage • 1 red onion, sliced Recipe Of The Month: Instant Pot Barbecue Chicken Sliders https://www.today.com/recipes/instant-pot-barbecue-chicken-t296762
“Telehealth involves using telecommunications and virtual technology to deliver healthcare outside of traditional healthcare facilities. Telehealth, which requires access only to telecommunications, is the most basic element of “eHealth,” which uses a broader range of information and communication technologies (ICTs). Telehealth examples include virtual home health care, where patients such as the chronically ill or the elderly may receive guidance in specific procedures while remaining at home. Telehealth has also made it easier for healthcare workers in remote field settings to obtain advice from professionals elsewhere in diagnosis, care, and referral of patients. Training can sometimes also be delivered via telehealth schemes or related technologies such as eHealth, which uses small computers and the internet. Well-designed telehealth schemes can improve healthcare access and outcomes, particularly for chronic disease treatment and vulnerable groups. Not only do they reduce demands on crowded facilities, but they also create cost We Offer Telehealth
savings and make the health sector more resilient. Since remote communication and treatment of patients reduce the number of health service visits, transport-related emissions and operational requirements emissions are reduced. In addition, fewer space demands can result in smaller health facilities, with concurrent reductions in construction materials, energy and water consumption, waste, and overall environmental impact.”
From: Health and sustainable development – https://www.who.int/sustainable-development/ health-sector/strategies/telehealth/en/
To ensure you have a great appointment, please check the following: • Camera Position & Location: Your camera should be set up to allow you to move around and remain visible to your physiotherapist. • Device Power Source: It is best to have the device plugged in. • Audio: Consider using earbuds or Bluetooth headsets for more precise sound. • Internet Connection: It should be 15Mbps or higher. You may check your internet connection at fast.com. • Environment: A quiet private space free of distraction is recommended so that you will be more focused.
THEPHYSIOTHERAPYCENTER.COM
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