Health & Fitness newsletter by Johnston Physical Therapy & Sports Medicine
NEWSLETTER THE HEALTH & FITNESS
2019
NOTES FROM ANDREW It is amazing to me how this time of year seems to sneak up on our family- EVERY YEAR! It’s not like it is not on the calendar- but it seems to surprise me that it’s already December. the years. But I must say that time, one on one time, is invaluable for any successful relationship. And when it comes to Johnston Physical Therapy and Elevate Physical Therapy - successful rehabilitation!
Each year at this time I’m reminded of the gift our clients have been to us. We understand you have choices where to go. By choosing to come here, and allowing us to be part of your story and rehabilitation success, I believe we both win. One thing I have taken away over the years of practicing the way we do is the ability to predict who will be most successful. It is the clients who seem to be positive even in the midst of great struggle. They seem to draw people to them and offer positivity even when they may be suffering. They seem to be grateful for whatever comes their way. These are the folks that have always surprisedme at howwell they do even when with the severity of their issues I might predict otherwise. As I reflect back on 2019, I could not be more grateful for the ongoing success at Johnston and now the new clinic, Elevate, in Ankeny. Sometimes it just surprisesme. From where we started to where we are now. It makes me truly thankful to the amazing staff assembled here and watching them treat people the way they should be treated- with expert care, kindness, and attention. I learn from them all the time. Equally, I am truly grateful to everyone who has come in our doors in the past 12 months to make this year successful! I am thankful for allowing our team to be part of your medical team. We really do have the best clients! Without you and the referral sources who introduce people to our clinics, we could never have survived the changing medical environment. With that all said, I’m grateful that you have been reading our newsletter. I hope that it gets even better next year. Merry Christmas and Happy New Year!
This year is no different – actually it maybe more extreme. Kids are getting older with more and more activities, a clinic that seems busier than ever and the addition of a second clinic might make this “feeling” a pretty accurate representation of my current reality.The older I get, the faster the years seem to go by. I sense something similar when we have a really tough case which takes a long time (or a lot of treatment) comes to an end. Still, as a physical therapist, I cannot imagine any other healthcare profession that could be any better. We still get to spend quality time with each of our clients on each occasion they come into the clinic. To have only a couple of minutes would seem to rob us of the opportunity to actually get to know the people that are in front of us. It would alsomake it quite challenging to actually figure out what the true source of a problem stems from. When we have the opportunity to listen for a few minutes, as opposed to being so rushed that we can’t seem to connect with our patient, we are always more successful. The subtle symptoms that we would likely otherwise miss or the change in mechanics that we would not be able to see without the amount of time we are able to spend with each of our clients would not only limit the opportunity to see what is happening but limit our success. This time allows us to connect with our clients and has led me to learn many lessons over
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
REMAIN ACTIVE WITH EFFECTIVE HIP & KNEE PAIN RELIEF INSIDE: • Why You Need Physical Therapy
• Relieve Pain In Minutes • Patient Success Spotlight • Staff Spotlight • Tell Us How We’re Doing By Leaving A Google Review
Whether you have hurt your hips 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 today! When you are dealing with a knee or hip injury, every step requires more effort than typical.This can really drain your energy level as you attempt to go about doing even basic tasks, such as taking care of your home or walking around the office. What Can Physical Therapy Do to Help? Physical therapy is not a one-stop cure-all for pain management. This is a long-term solution to pain and suffering through the use of targeted exercises and stretching techniques that are designed to strengthen the targeted areas and help the body recover and heal. By identifying the exact points on the body that are not moving as they ought to be, it is possible to make a plan to increase flexibility, motion, strength and even improve coordination. If you or someone you know is struggling with hip or knee, pain give us a call. Let us see how we can help!
Mark Twain once said that growing old is an issue of “mind over matter,” but if you struggle with knee or hip pain, then you know that this isn’t true at all. Knee and hip pain can really take the spring out of your step, causing you to move slower and leaving you with pain that becomes more difficult to cope with, step after step. There is an endless list of reasons as to why knee or hip pain may develop, from a slip or fall-related accident to a sports injury or even a car accident. Don’t Wait Until It Is Too Late! When an injury develops, seeking the support of a physical therapist is the best course of action. Working with a physical therapist soon after an injury develops can help reduce your recovery time and improve your ability to cope with the pain and discomfort by introducing you to targeted exercises and stretching techniques that can enhance your ability to recover from the injury.
www.johnstonpt.com www.elevateptiowa.com
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WHY YOU NEED PHYSICAL THERAPY
Are you moving like you should be? Your hips and knees are essential to everyday movement; whether you are sitting, standing, walking or running, you need your hips and knees in great shape. Sometimes, when your hips and knees are in pain, it can cause you to change the way that you are moving, causing you to change the flow and pace of your gait, which is the way that you walk. Other times, prolonged pain can cause you to stop doing movements that are indicative of healthy joints. If you’ve experienced any hip or knee pain and are considering whether physical therapy is a good choice for your health needs, consider the following: • From a standing position, are you able to lean over and touch your toes? If so, then this indicates that you have proper hip and low back flexibility. If not, then you may need to improve your flexibility and joint range of motion, and physical therapy could be helpful. • In a sitting position, can you comfortably cross your legs, leaving your ankle to rest comfortably on the opposite knee? If this is painful, or one knee constantly must be lower than the other, then this may be indicative of knee concerns that could be addressed with physical therapy. • From a standing position, with your feet planted flat on the floor, can you move your body into a squatting position? You should be able to squat all the way down so that your buttocks are almost touching your heels. If you aren’t able to do this, then physical therapy may be helpful in improving your range of motion. • Standing near a wall or countertop, arrange your feet so that you are standing with the heel of one foot touching the toes of the other, as if on Whatayear2019hasbeenatJohnstonPhysicalTherapyandElevatePhysical Therapy. Our team is on the move and we thought an update on many of the folks you have worked with over the course of the past year would be appropriate: Grant (Physical Therapist), Dave (Physical Therapist) and Ben (Physical Therapist) have all been in extreme competition. They all are seeing who can get married first! Congratulations to these three as they have all recently gotten engaged.Andcongratulations to Maddie, Kylie and Maggie the future better halves of these three gents. Love truly Is in the air here at Johnston Physical Therapy and Elevate Physical Therapy! Lauren (Billing Specialist) – after 11 years with our team is about ready to take her second maternity leave. Please be patient with us in the first months of 2020. She and Chris will welcome their second daughter anytime. Justin (Exercise Specialist/Jack of AllTrades) – many of you have worked with Justin off and on over the past five years. He has really helped us in all areas of our clinic during summer breaks, holiday breaks and in general whenever we have needed him. He is going to be assisting us during Lauren’s STAFF UPDATES
a balance beam, and see how long you can stand still. Can you balance for 10 seconds? If not, then physical therapy may be able to improve balance and coordination. The goal of any physical therapy program is to restore range of motion and improve flexibility and strength while reducing the general experience of pain. Unfortunately, hip and knee injuries often tend to linger. Every movement relies so heavily on the hips and knees that it makes it difficult to allow these joints to actually rest following an injury. Physical therapy provides targeted exercises that support the joints with precise movements that help reinforce strength and range of motion. For more information, contact your physical therapist to learn more about options that will suit your health needs.
Call us today to schedule an appointment!
maternity coverage. He has just completed his Masters in Kinesiology at UNI and will begin his studies at Des Moines University to obtain his doctor of physical therapy degree in the fall of 2020. Jordan (Exercise Specialist) – he has successfully adapted to the University of Washington Physical Therapy Program. He is enjoying his study and will obtain his Doctor Of Physical Therapy in 2021. Madi (Exercise Specialist) – she is enjoying her success at Des Moines University in their Doctor of Physical Therapy Program. We’ve had a chance to catch up with her when we got to meet baby Riley. Rachel (PhysicalTherapist) – she is a proud newmother of baby Riley! Mom and baby are healthy and enjoying their new digs near Iowa city. Her husband was transferred just before baby was due. We miss Rachel and the others and continue to wish them all well in their new adventures.
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www.elevateptiowa.com
Patient Success Spotlight
TELL US HOW WE’RE DOING BY LEAVING A GOOGLE REVIEW
WE MAKE IT EASY TO LEAVE A REVIEW!
Johnston Clinic
“I was able to make a quick recovery from the surgery!” “Just before my senior year of high school, I tore my ACL during football practice. The doctors had assumed that I wasn’t supposed to be able to play for the entire season because of such a long healing time. But thanks to my therapists at Johnston Physical Therapy, I was able to make a quick recovery from the surgery and play in the last 5 games of that season. I was able to still be recruited for college football and able to play for Iowa State.” - Zach G.
INSTRUCTIONS:
1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Google Review page) 3. Tell us how we’ve done! Elevate Clinic
Relieve Pain In Minutes Try this movement if you are experiencing hip pain.
SQUAT WITH COUNTER SUPPORT 10 REPS, HOLD THE LAST REP FOR 5-10 SECONDS, 2 TIMES PER DAY Begin in a standing upright position with your feet shoulder width apart and your hands resting on a counter. Squat down, slowly bending your knees to roughly a 90 degree angle, then press into your feet to return to a standing upright position and repeat. Make sure to keep your heels on the ground and use the counter to help you balance as needed. Do not let your knees bend forward past your toes or collapse inward.
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 to normal.
INTERESTED IN
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The benefits of exercise are certainly mounting up every day. Knowing what is the best exercise for you sometimes can be confusing and change depending on what your specific goals are. We have implemented a personal training program. We offer a unique, private, judgement-free setting where we get to know you and how you move, so you can safely and effectively work toward improving your health and wellness. Jon Alexander will lead the program. A number of our therapists have taken advantage of Jon’s fitness coaching and training skills over the past several years. We now have the opportunity to share some of his expertise. Jon, along with Sharice Lindeland, who work closely with all the therapists, will be our two primary trainers. This benefits you as we can communicate about any complicating health or injury factors that may limit your confidence with return to more regular or more intense exercise. Wondering if this is for you? Reach out to our Johnston office at (515) 270-0303 and schedule a free consultation. You can meet with one of our trainers, get more details on what we offer, ask questions, and discuss how we could work together to achieve your personal goals. We are here in more ways than ever to improve your health in 2020!
CALL OUR OFFICE AND SCHEDULE A FREE CONSULTATION!
5627 NW 86th Suite 200 Johnston, IA 50131 P: 515-270-0303
www.johnstonpt.com
CORRECTING KNEE PAIN FOR THE RUNNER The knee is a complex part of the body. It is a hinge joint, meaning it is responsible forbearingweightand limitingmovement toaback-and-forthmotion.Thebones that makeup theknee include the tibia (shinbone), the femur (thighbone),and thepatella (kneecap).Theseareallheld inplaceby theknee jointandsurroundedby ligaments, tendons,muscles,andmenisci.Becauseof thecomplexitiesof theknee,sportsand recreational activities (especially running!) can create a higher risk of injury. If you are experiencing a pain in your knee that is hindering your ability to run, contact us at Johnston Physical Therapy & Sports Medicine today to set up an appointment.
Whydoesmykneehurt? Thereareseveralknee injuries thatcan result from running. Some of the most common ones include: • Hamstring strain. Hamstring strains are common in athletes and can cause pain around the thigh or knee. Your hamstring is a group of three muscles that run along the back of your thigh and help in allowing you to bend your knee. One or more of thesemusclescanbecomestrained,oreven torn, throughexcessiveuseor injury.You can avoid hamstring tears by doing strengthening exercises of both the hamstrings and glutes, as they work together to bear weight. •Meniscus tear. Ameniscus tear isoneof themostcommonknee injuries. Itoccurs when theknee is twistedor rotated inaway that itshouldn’tbe,especiallywhenyour full weight is put on it. When a meniscus is torn, the surrounding areas can become painful, swollen, or stiff. The movement in your knee may also be limited, making it difficult to bend or extend the knee. • Patellar tendinopathy. This injury specifically affects the tendon that connects your patella to your tibia. When the tendon experiences excessive overuse, it can become tornand inflamed,resulting inpatellar tendinopathy.Youcanpreventpatellar tendinopathy by strengthening your thigh muscles and improving your running technique with the help of a physical therapist. • Iliotibialbandsyndrome. Iliotibial (IT)bandsyndromeoccurs frequently in runners, since it is caused by an excessive repetitive bending of the knee. ITband syndrome can be avoided by doing thorough stretches before a run, preventing the band from becoming too tight. If you are suffering from any of these conditions, or you are experiencing knee pain in general, it is important to schedule a consultation with a physical therapist. At Johnston Physical Therapy & Sports Medicine, we will conduct a thorough physical
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evaluation to create a diagnosis and determine where your pain is stemming from. Afterward, we will create a customized treatment plan based on the needs of your diagnosis and the severity of your symptoms. Our treatment plans often incorporate passive, active, and resistive therapies for treating pain. Passive therapies are aimed at pain relief and healing, including specialized treatments such as manual therapy, ice and heat therapies, ultrasound, orelectricalstimulation.Active therapiesareaimedat increasingstrength, flexibility, rangeofmotion,andoverall function.These includecondition-specificexercisesand stretches that will target the affected area and any areas that may be contributing to the pain. We will also provide you with helpful tips and techniques for avoiding further injury in the future.
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ORANGE CRANBERRY BREAD
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INGREDIENTS • 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 teaspoon salt • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg DIRECTIONS • 1 cup fresh cranberries • 1 teaspoon orange zest
Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy!
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www.joyfulhealthyeats.com/moist-orange-cranberry-bread
www.johnstonpt.com | www.elevateptiowa.com
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