Health & Fitness Newsletter by Johnston & Elevate Physical Therapy & Sports Medicine
NEWSLETTER THE HEALTH & FITNESS
2020 stress management and rest and recovery. Certainly, it wouldbe nice if we all were bornwith a set of known rules or “routines” that we instinctively perform consistently. I actually think that we all knowmany more of these life rules then we actually put into practice with any level of regularity. I recently watched a video on catastrophic injuries and the individuals who overcome what often seemed like insurmountablechallenges. Oneof the featured individuals used a great line that I wrote on the white board in my office: “There are two pains in life: the pain of discipline and the pain of failure. We each get to choose which one we live with”. I like the thought about our ability to choose which type of pain we live with. I think it would be simplistic to say that we would all choose the “pain of discipline” over the “pain of failure”. We don’t typically think of choosing failure. But discipline is hard. Especially in a chaotic time. And discipline is not a guarantee of success- but it certainly increases thechance for success. This is where getting some assistance when you are strugglingwith decision, a specific task, or even an injury, can trulymake thedifferencebetweensuccessand failure. Even when we are attempting to be disciplined and are doing the routineswe knowthatwill bebeneficial- wedon’t always see the expected result right away.We sometimes need that little extra encouragement or reinforcement to make it through when times are tough. I think that’s why am so proud of the staff that we have at both Johnston and Elevate Physical Therapy. We still treat people like people. In connecting with our clients, I believe we help keep them motivated -helping them choose the pain of discipline- to do the “routines” that they need to do to be successful. If you are struggling with an injury, we are here to help- from diagnosing to developing a plan and identifyinga routine thatworks for you. Please let us know if there is anything we can do for you.
NOTES FROM ANDREW If you didn’t get an opportunity to checkout lastmonth’snewsletter, jump on to our website (www. johnstonpt.com) and click on health tips and read what Grant had to say. It was one of the best “notes” we have put out since
starting our newsletters almost 2 years ago. I truly think we can all benefit fromunderstanding what he had to say about our nervous system and pain. If you didn’t see it- it is worth going back and doing a quick read. Well, the COVID-19 crisis of 2020 continues to impact nearly all phases of life and business. During this time, one of the things that I have had to become better with is developing, implementing and ensuring specific routines to keep both our clients and staff as safe as possible. The routines appear to be working. It makes me think that consistency with doing the things that we know that are protective can trulymake a difference. Wewill continue to sanitize, maintain asmuchdistance as possible, mask and use excellent hygiene to keep everyone as safe as possible to allowus to continue to help asmany people in-clinic as possible. If you are needing some assistance, and are still not comfortable getting out into the community or our clinic, reach out as we have telehealth services available aswell. I anticipate that wewill continue to keep telehealth services available indefinitely as it has proven to be quite beneficial for so many. I wish the best life “routines” were as clear cut as the cleaning routines we have put in place. If I were better at developing my own life “routines” tomanage the ongoing aches and pains and even managing my time- I probably wouldn’t havemuch tocomplainabout.Wehaveall learned many things over the years on the benefits of fitness, diet,
OUR SERVICES
• Physical Therapy • Work Injury Rehab • Sports Injury Rehab
• Trigger Point Dry Needling • Education
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NEWSLETTER THE HEALTH & FITNESS
2020
DETERMINE THE ORIGIN OF YOUR PAIN
INSIDE: • What To Consider Before Heading Into Physical Therapy • Relieve Back Pain In Minutes • Patient Success Spotlight • Staff Spotlight
Whether you have pain 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! the relief you are looking for. Physical therapists are trained in identifying and treating the cause of your pain, giving you the opportunity to shift away from the ongoing use of pain medication and instead find relief from your pain with a series of strategies that include stretching, muscle building and flexibility training. Understanding Your Pain. When you meet with a physical therapist to understand where your pain may be coming from, one of the first things you’ll do is have a conversation about your pain. How long you’ve been experiencing pain, where it developed and how the pain manifests itself are all very important distinctions that can help shed some light on what may be causing your discomfort. The first step is getting started. We are here to help. When you are ready, give us a call.
Sometimes it happens when a pain develops that you can immediately identify the cause. A new pair of shoes may cause a sharp pain in your heel, or an old chair at work may cause your back to grow sore and uncomfortable as time goes on. But there are other situations in which pain develops, and the cause of the pain is unclear. Different types of bodily pain can tell you different things about your body and overall bodily health. Sometimes, a pain in your arm or your leg may have little to nothing to do with an actual issue in your arm or leg. Physical therapists are like well-trained detectives when it comes to identifying the causes of pain. A physical therapist knows the way that the nervous system works, making it possible to identify the potential causes of pain, even if the pain is manifesting itself in an unusual or seemingly inexplicable way. Whether you are suffering from pain in your head, your back, your neck or anywhere else in your body, working with a physical therapist can help you find
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WHAT TO CONSIDER BEFORE HEADING INTO PHYSICAL THERAPY
• Consider exactly where the pain occurs in your body, and research what the different parts of the body are called so that you can have an accurate and helpful conversation about your pain. For example, back pain has a lot of differentiations, and lumbar pain (which is in the lower back) is frequently caused by factors different from what would cause upper-back or neck pain. • How does the pain feel when it develops? Is it a lingering ache? Is it a sharp stab? Is it more of a tingling feeling? Each of these sensations are actually associated with different types of problems, so describing your pain accurately will be helpful in determining the best treatment methods for your body’s needs. • What do you think may be causing the pain? Of course, it happens that a pain will develop, and you are completely unaware as to why. However, more often than not, there is something that you think could be influencing it. If the pain started around the same time as a change in environment or life circumstances, then it is worth telling your physical therapist about the association. Another thing to consider about your pain is whether or not it develops at particular times of the day or year. There are plenty of situations when someone begins to experience pain when the weather starts to change, and it turns out that the pain is a result of arthritis and inflammation. There are other situations in which the pain will develop as a result of prolonged sitting or the opposite — such as when things get crazy at home or at work, and you find that you are not getting as much sleep as usual. Considering any
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changes in your daily habits or environmental factors can be very helpful in determining what is causing your pain. Regardless of where your pain is, how long you’ve been dealing with it, or how intense the pain feels, the smart thing to do when pain develops is to speak with a physical therapist. Working with a physical therapist can help you finally get a step ahead of your pain, finding treatment options that are designed to provide you with long-term relief instead of temporary relief from medication. For more information about physical therapy for overcoming aches and pains, contact us. 2 4 1 3 2 9 4 1 6 2 3 7 8
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Call us today to schedule an appointment!
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STAFF SPOTLIGHT
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Courtney Jacobsen Welcome Courtney Jacobsen! Courtney recently joined our team as an Exercise Specialist. She is a recent graduate of Grand View University where she earned a Bachelor of Arts in Kinesiology and Health Promotion. At Grand View, Courtney served as president of Residential Experience Council, Vice President of Kinesiology Club and the Family Director for Dance Marathon. When not working, Courtney states that some of her favorite things include “spending time with family, traveling to new places and catching up with friends
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over coffee (and donuts!)”. She has the end goal of becoming a physical therapist: “physical therapy combines my love for sharing my knowledge with others, working one-on-one with patients to overcome obstacles and my fascination for the study of movement. I am looking forward to continuing my education and becoming a Doctor of Physical Therapy in the near future.” She will be a great addition to our profession and we are glad to have her on our team!
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Patient Success Spotlight
TELL US HOW WE’RE DOING BY LEAVING A GOOGLE REVIEW
Print sudoku http://1sudoku.com
WE MAKE IT EASY TO LEAVE A REVIEW!
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Johnston Clinic
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“Always explained what they were doing and why!” “Was great for caring for my shoulder surgery recovery and for my hyper mobility. They were always nice. Always explained what they were doing and why. If I said I was in too much pain, they listened. I recommend for anyone needing PT.” - K.H. 6 8
INSTRUCTIONS:
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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
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Relieve Back Pain In Minutes Try this movement if you are experiencing back pain. 7 http://1sudoku.com
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SITTING POSTURE Sit on a sturdy chair and scoot your hips forward. Place your feet flat on the floor. Tip your pelvis slightly forward. Straighten your spine until your ears are directly over your shoulders and your shoulders are over your hips. Draw your shoulder blades gently back and together. Tuck your chin. Stretch up tall; imagine a string attached to the top of your head, pulling you up to your full height. Repeat 10 times. 5 9 7 6 3 9 5 1 8
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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. 2 3
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