BACKPA CK S A F E T Y Carrying toomuchweight in a pack orwearing it the wrongway can lead to pain and strain. Parents can take steps tohelp children load andwear backpacks the correct way to avoid health problems. LOADING THE BACKPACK: • A child’s backpack should weigh no more than about 10% of his or her body weight. • Load heaviest items closest to the child’s back (the back of the pack). • Arrange books andmaterials so they won’t slide around in the backpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. • If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it. WEARING THE BACKPACK: • Distribute weight evenly by using both straps. • Select a pack with well-padded shoulder straps. • Adjust the shoulder straps so that the pack fits snugly on the child’s back. • The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. • School backpacks come in different sizes for different ages. Choose the right size pack for your child as well as one with enough room for necessary school items. • Only put items in your backpack that you need for the day.
HOW SHOULD MY SPRAIN OR STRAIN BE TREATED? Foot and ankle pain treatment depends on where the injury happens and how long ago it occurred. If it is not possible to walk more than two or three steps without pain or if the joint looks out of place, it is important to visit a doctor as soon as possible, because a fracture may be suspected. However, within a few hours of compression wrapping and elevation, most people notice that the swelling begins to subside, and they can carry on with most of their daily tasks with minimal discomfort. However, this initial treatment of a foot or ankle sprain does not help strengthen the area and prevent injury in the future. For optimal results, it is best to consult with a physical therapist to see what the best methods would be for healing and avoiding re- injury of the affected area. Once the acute phase of the injury has passed (the point where there is pain), it is possible to prevent future injury through exercises targeted at strengthening the muscles that surround the ankle. Your physical therapist will prescribe certain strengthening exercises to regain your normal levels of function. This may include drawing the alphabet with your toes to improve range of motion, performing calf raises every time you stand at the sink, or raising your toes slowly off of the ground when you are standing in line at the grocery store. HOW WILL PHYSICAL THERAPY HELP MY SPRAIN OR STRAIN? Physical therapy is designed to relieve the pain of a foot or ankle problem, improve range of motion, and strengthen your muscles so they are able to take on the shock of normal activities. While pain within your foot or ankle may subside on its own, there are dysfunctions up the chain that can last for years and lead to other injuries. For example, changes in gait pattern can result in ankle injury, making it difficult for you to move around freely. Physical therapy is the best way to make sure that these injuries do not occur. Our physical therapists will show you therapeutic exercises that target the muscles that keep the foot or ankle supported. They may even recommend a customized physical fitness program that can help you reduce stress on your feet and ankles. Whether you sustained a sprain or strain, physical therapy is the answer to achieving long-term relief. Contact Lott Physical Therapy and Fitness Center today to schedule a consultation or to find out more about how physical therapy can help relieve your foot and ankle pains.
For more information about how physical therapy can help you, contact Lott PT at 903.389.7433 (Fairfield) or 903.874.7433 (Corsicana) today and schedule your consultation today!
H E A L T H Y R E C I P E
RED SNAPPER WITH ARUGULA SALAD INGREDI ENTS
• 4 tbsp extra-virgin olive oil • 1 tsp grated lemon • 1 tbsp lemon juice • 1/2 tsp minced garlic • 3/4 tsp kosher salt • 6 (6-ounce) red snapper fillets
• 1/4 tsp black pepper • 5 ounces baby arugula • 1/4 cup sliced red onion • 2 ounces pecorino Romano cheese • 6 lemon wedges
STAY HEALTHY WITH PHYSICAL THERAPY
You’ve likely been taking steps to avoid infection like frequent hand washing and social distancing, but did you know that physical activity can boost your immune system? Let us help you be your healthiest self! To book your appointment, visit us at www.lottphysicaltherapy.com.
INSTRUCT I ONS Combine 3 tablespoons oil, rind, juice, and garlic in a large bowl, stirring well with a whisk. Stir in 1/4 teaspoon salt. Sprinkle fish with remaining 1/2 teaspoon salt and pepper. Heat a large nonstick skillet overmedium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add 3 fillets, skin side down; reduce heat to medium, and cook 5 minutes or until skin is golden and crisp. Turn fillets; cook 3 minutes or until done. Remove fish from pan; keep warm. Wipe pan clean; repeat procedure with remaining oil and remaining 3 fillets. Add arugula to dressing; toss. Top with onion and cheese. Serve salad with fillets and lemon wedges.
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