The Health & Fitness Newsletter by Johnston Physical Therapy & Sports Medicine
NEWSLETTER THE HEALTH & FITNESS
2019
NOTES FROM ANDREW
I have been challenged by knee injures since high school. Two prior knee surgeries and a recent “aggravation” of my right knee have been frustrating. But I have not let it stop me. My wife, Cindy, and I just completed our first “Tough Mudder” race. It is a run where you get the chance to do a number of obstacles that, as the name implies, will drag you through the mud or challenge you physically.These events are not about being the fastest, but completing the obstacles. Many of the obstacles require you to depend on the assistance of your fellow “mudders” and in return, provide assistance to others for successful completion. In getting ready for this event, we looked at a number of videos showing the obstacles and describing strategies on how to successfully complete them. Watching these videos made us question if we could do this, or maybe more accurately- should we be doing this. It is interesting how other’s thoughts (their videos of the obstacles) and our own self-limiting beliefs (we are older than the participants we see, recent injury, are we actually in good enough shape, etc.) kicked in a fear response. This could have paralyzed us, or even kept us from trying. I think this is normal in many aspects of life. From relationships, to professional lives and
certainly related to our fitness/personal health. Fear, or self-limiting beliefs keep us from acting. We avoid starting doing the things we need to do or stopping the bad habits we get in the rut of doing. I think this is often related to how we handle, or avoid handling,many injuries.Wehavetheself-limitingbeliefs that can sound like excuses: “I don’t have enough time”, “it’s too expensive”, “I can’t do it”, “I’m too old”, “it’s my normal”, “it’s too late for me” or “it hurts when I….. so I don’t do that anymore” just to name a few. What is interesting is the fear or self-limiting beliefs are not actual obstacles that can’t be overcome. They may be like some of the obstacles in our Tough Mudder race, where you need the help or encouragement of others to overcome. Sometimes it is just starting that knocks out the fear to overcome an obstacle. And like our recent experience, when you get started, it’s usually not as bad as your mindmade it.The rewards/satisfaction of completing a goal, or overcoming an injury, generates more confidence to overcome future challenges! If you are struggling with an injury that is keeping you fromdoing the things you want to do- consider this an invitation. We would love to help in any way possible in getting you back in to the things you want to do.
OUR SERVICES
• Physical Therapy • Work Injury Rehab • Sports Injury Rehab
• Trigger Point Dry Needling • Education
www.johnstonpt.com www.elevateptiowa.com
NEWSLETTER THE HEALTH & FITNESS
2019
RELIEVING LOWBACK, HIP & KNEE ARTHRITIS PAIN INSIDE: • Relieving Low Back, Hip &
Knee Arthritis Pain • Relieve Knee Pain In Minutes • Patient Success Spotlight • Staff Spotlight • Arthritis & Physical Therapy • You Do Not Need A Referral For An Appointment
Whether you have hurt your back or have been suffering for a long time, seeing a physical therapist at one of our clinics can help you return to a more active and pain-free life. Give us a call at 515-270-0303 today!
If you’re constantly facing lower back, hip or knee pain—you might be feeling arthritis. According to the Centers for Disease Control, roughly 54.4 million U.S. adults are diagnosed with some form of arthritis per year. As we age, the cartilage in our joints wears down, causing painful bone on bone rubbing, inflammation, stiffness, and pain. While there isnocure for replacingcartilageyet, it ispossible toalleviate thesymptomsof arthritis,by improvingyour jointmovement,musclestrength,balance,andcoordination. It’sevenpossible toeliminatesymptomsentirely,dependingon theamountofarthritis you have. If you have regular aches and pains, keep reading. We have a solution. What Is Arthritis, Exactly? Before knowing how to relieve arthritic pain, you’ll need to understand it. Arthritis—or the painful stiffness, or inflammation, of joints—isn’t a single disease.The term “arthritis” is an informal explanation of joint pain and disease in general. Over 100 types of arthritis exist, according to the Arthritis Foundation. People of all ages, races and sex can get it. It’s also the leading cause of ongoing disability in America. The most prevelant form of arthritis is osteoarthritis, which can be caused by either injury or normal wear and tear.
WhatCausesLowerBack,HipandKneeArthritis? Becausearthritis isacatch-all term, pinpointing what causes arthritis may be difficult. In most cases, arthritis is caused by overuse, wear and tear, or injuries.
Arthritis can also be caused by: • Infections, such as Lyme disease • An immune system dysfunction - rheumatoid arthritis • The inheritance of osteoarthritis • An abnormal metabolism, which could lead to gout
For arthritis suffers, even simply walking can cause pain in the lower back, hip or knee. Often, arthritis is a downward spiral of progress pain, limiting movement and strength, which in turn causes more inactivity and pain. However,by improving jointmovement,musclestrength,balanceandcoordination, thiscyclecanbebroken, reducingpainand inflammation. Discoverhowour team of specialists can get you moving pain-free again!
www.johnstonpt.com www.elevateptiowa.com
Subscribe to receive our digital newsletters on our website today!
ARTHRITIS AND PHYSICAL THERAPY
Regardless of the cause of arthritis, physical therapy can play a major role in the treatment of arthritis symptoms and should be tried first, before more aggressive procedures such as surgery. While maintaining a healthy weight, exercise and a good diet help, surgical intervention may eventually be needed. However, physical therapy has been shown to be an excellent way to prepare and recover after a total knee or hip replacement. It is very common for the muscles that support the knee, hip, and low back to become weakened from inactivity or pain inhibition. Through targeted exercises, we help your muscles regain their strength, providing greater support to the joints, and reducing pain and inflammation. Furthermore, by improving balance and coordination, especially to the knee and hip joints, the abnormal strain on the joints can be reduced and safety is improved to decrease risk of further injury. If you or a loved one suffers from arthritis, you have options. The first step is to contact one of our therapists, and ask about ongoing physical therapy treatment to restore mobility, comfort and quality of life. See how we can help your joints feel better and move better! Go online or call us to schedule an appointment today. Bekah Wetter, PT Bekah’s heart is in Iowa so when the opportunity to join JPTcame in June 2018, her and her husband decided to move from the Chicagoland area. It has been a great transition and she thoroughly enjoys the atmosphere, her coworkers, and the relationships she has built with patients. Bekah grew up in Orange City and played sports in high school. An ankle sprain gave her one of her first exposures to physical therapy. It sparked an interest to further pursue a career and use her skills and knowledge to help others. Since starting at JPT, Bekah has appreciated the one on one time she is able to spend withherpatients.Herfocus isonfunctionalmovementandexercisesand looking at the whole picture to help patients obtain their goals and return to what they love and are passionate about. Bekahandherhusbandrecentlymoved intoanewhouseandarebusyunpacking and getting settled. In her free time Bekah enjoys spending time with family and friends, running, and being outdoors. STAFF SPOTLIGHT Source: https://www.arthritis.org/about-arthritis/understanding-arthritis/what-is-arthritis.php https://www.arthritis.org/about-arthritis/where-it-hurts/back-pain/causes/back-arthritis.php
https://www.arthritis-health.com/blog/7-core-exercises-relieve-back-and-hip-arthritis-pain https://www.arthritis-health.com/blog/4-types-arthritis-cause-sacroiliac-joint-pain
Call us today to schedule an appointment!
www.johnstonpt.com
www.elevateptiowa.com
Patient Success Spotlight
YOU DO NOT NEED A REFERRAL FOR AN APPOINTMENT
“I couldn’t be more satisfied with my personal experience here!” “As a 28-year high school coach, I have been very impressed with JPT’s effectiveness in training and rehabbing my athletes. But as a patient rehabbing a serious knee injury, I couldn’t be more satisfied with my personal experience here. The office staff works hard to make your insurance work for you; my physical therapist is very knowledgeable and educated. The entire staff makes the effort to get to know me and how I am motivated. I am treated like family by everyone at Johnston Physical Therapy.” -Craig K.
• Do you wake up with aches and pains? • Do family members have to help you out of your chair? • Does pain from an old injury keep you on the sidelines? • Does back pain put a frown on your face? • Do you have swelling and stiffness in your shoulders or knees? If You Said Yes...Now IsTheTimeTo Contact Johnston Physical Therapy & Sports Medicine To Get Your Body Back In Working Condition. You Don’t Need A Prescription! Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a physician referral is not needed. In the state of Iowa you have direct access to physical therapy! YOU HAVE THE POWER TO CHOOSE. Just as you can fill a prescription for medication at a pharmacy of your choice, you can choose where to receive physical therapy as well. Taking care of yourself means taking charge of your healthcare, so remember that regardless of which physician you see, you have a choice when it comes to physical therapy.
Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.
KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 6 times on each leg.
www.simpleset.net
If this exercise does not provide you relief/help, please consider an evaluation to see if we can identify the source of your pain and provide a plan to get you back
Attention Pain Sufferers
NECK & KNEE PAINWORKSHOPS
On Saturday, July 13th • 10am On Saturday, July 20th • 10am Free Neck Pain Workshop Free Knee Pain Workshop
• Do you suffer with neck pain? • Do you experience pain, numbness or tingling when you reach or bend? • Do you suffer from a past injury? • Do you have pain when doing daily activities? • Are you afraid your pain will get worse if you don’t do anything about it?
• Do you suffer with knee pain? • Do you experience pain, numbness or tingling when walking? • Do you suffer from a past injury? • Do you have pain when doing daily activities? • Are you afraid your pain will get worse if you don’t do anything about it?
If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial) the Neck Pain Workshop may be a life changing event for you…
If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial) the Knee Pain Workshop may be a life changing event for you…
Neck & Knee Pain can completely ruin your life.
ü It can take your focus away from enjoying your life… like spending time with your children or grandchildren
ü It can mess up your work or force you to do a job you don’t want to do ü It can ruin your travel plans
Here’s some of what you’ll learn:
ü The single BIGGEST #1 MISTAKE Neck & Knee Pain sufferers make which actually stops them from healing
ü The 3 MOST COMMON CAUSES of Neck & Knee Pain ü What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery
DON’T DELAY, REGISTER TODAY BY CALLING NOW!
JOHNSTON CLINIC 5627 NW 86th Suite 200 Johnston, IA 50131
ANKENY CLINIC 1810 SW White Birch Circle, Suite 107
Ankeny, IA 50023 P: 515-964-8885 F: 515-964-4557
P: 515-270-0303 F: 515-270-0160
www.johnstonpt.com | www.elevateptiowa.com
http://1sudoku.com
5 WAYS TO STRENGTHEN YOUR BONES 4 5 1 2 7 7 3 6 5 9 5 3 7 1 8 2 9 7 2 6 8 4
1
2 1
9 6
5 1
7
2 8
1. Do weight bearing exercises regularly. When you can, perform weight bearing exercises such as walking or running. The impact through the legs strengthens the bones in the legs, hips and spine. If you suffer from joint problems, then try to alternate low impact weight bearing exercises such as elliptical machines and biking. Swimming is also a great non-weight bearing option. 2. Balance your calcium and magnesium intake. There is much research thathasbeendoneon theneed forcalciumandmagnesiumuptake intoyour bones. Make sure that you eat a balanced diet, rich in calcium, magnesium and vitamin D. This gives your bones the materials it needs to be healthy. 3. Do strengthening exercises. Performing the right kind of exercises with resistance or weights helps to stimulate bone and muscle strength. Blood flow is also improved making for greater health of the bone and muscles. Talk to your physical therapist, before trying strengthening exercises you are unsure of doing. 4.Performextensionexercisesforyourspine. Withtherightkindofextension exercises, you can over time, reduce the excessive curvature in the upper back and forward head posture. This helps distribute normal forces across the entire spine, helping to reduce neck pain, headaches and especially low back pain. Make sure you talk to your therapist first before trying extension exercises, so they can teach you the proper procedures. 5 1 8 6 5 7 3 8 7 8 1 4 http://1sudoku.com n° 315825 - Level Hard 6 4 7 7 9 3 8 5 9 4 3 5 1 2 2
5
4 9
8 7
7 1
6 4
5 3
http://1sudoku.com
n° 329837 - Level Hard
1
7
3
5 8
2 9
8 5
4 6
9
5. Learn good posture techniques. This takes a big load off your spine, helpsyoustand tallerandanaddedbenefit isyou look thinner.Carryyourself tall when walking and sitting. When sitting, use a support for the low back lumbar area, such as a small rolled up hand towel.Try ergonomic chairs and standing desks when at work. Switch up sitting and standing routines during the day to give your spine a break. 8 1 6 4 5 6 8 3 6 2 1
8 4 9
5 7 6
8 7
3
9 1
3
3
6
Sudoku LevelHard
WEDGE SALAD WITH BLUE CHEESE & HERB DRESSING RECIPE n° 3996 - Level Hard
http://1sudoku.com
http://1sudoku.com
n° 34745 - Level Hard
7 5 2
3 6 1 9 5 7 3 4
INGREDIENTS Blue Cheese & Herb Dressing • ¾ cup crumbled blue cheese • ⅔ cup plain Greek yogurt • ¼ cup extra-virgin olive oil • 2 tbsp white-wine vinegar • 1 tbsp Dijon mustard • 1 tbsp chopped flat-leaf parsley • 1 tbsp chopped fresh oregano • 1 medium clove garlic • ¼ tsp kosher salt • ¼ tsp ground pepper 6 9 7 2 9 8 4 3
9 1
7
2
9 4
3
2 6
Salad • 6 heads lettuce • ½ cup crumbled blue cheese • 3 pieces bacon, cooked & crumbled • 2 scallions, thinly sliced 2 1 9 8
1
6
5
7 8
4
5
1
8
3 5 4
DIRECTIONS To prepare dressing: Place ¾ cup blue cheese, yogurt, oil, vinegar, mustard, parsley, oregano, garlic, salt and pepper in a blender or food processor. Blend until almost smooth. To prepare salad: Cut each head of lettuce in half lengthwise and place on a large salad plate. Dollop 2 tablespoons of the dressing over each serving and top with more blue cheese, bacon and scallions. Serve with extra dressing on the side, if desired. 2 3 6 2 4 7 http://1sudoku.com n° 329149 - Level Hard
9 4 8 3 2
http://1sudoku.com
n° 312259 - Level Hard
www.johnstonpt.com | www.elevateptiowa.com
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6Made with FlippingBook - professional solution for displaying marketing and sales documents online