Take a look at this month's edition of the Leisure PT Ledger!
THE LEISURE PT LEDGER
LEISURE PT
SEPTEMBER 2020
WWW.LEISUREPHYSICALTHERAPY.COM | 631-821-8090
MAKING INJURIES VISIBLE LIKE NEVER BEFORE INTRODUCING LEISURE PT’S NEW ULTRASOUND TECHNOLOGY!
Having an MRI to detect tears in your shoulder costs a fortune and can take a lot of time. Now, Leisure Physical Therapy is using ultrasound technology to diagnose patients with rotator cuff issues more affordably and faster. I’ve mentioned in previous newsletters (mainly our very first) that I’m passionate about continuing to learn within my field. I’m almost always pursuing new certifications and looking for new, reliable technologies for the clinic, and although the arrival of the pandemic was unexpected, this year is no exception. At the very beginning of 2020, I was at a conference in Dallas where I learned more about ultrasound technology from a presentation by a company called Hands-on Diagnostics. As it turns out, ultrasound is even more effective than an MRI for diagnosing certain conditions like rotator cuff tears and potentially even arthritis. Studies have shown that advances in this technology, such as 3D ultrasounds, have the potential to play a major role in early detection and monitoring of inflammatory arthritis.
I started to become more curious about the precision of ultrasound technology, so I bought an ultrasound machine. It’s already been a complete game-changer for our clinic. Ultrasound imaging shows both bone and soft tissue. We can see tendons, muscle, and cartilage and pinpoint exactly where the inflammation is. From there, we can diagnose the dysfunction quickly and get patients on a more efficient recovery path.
continue to sharpen my expertise in these different areas for our patients. Currently, I’m working to get my Registered in Musculoskeletal (RMSK) sonography certification. Let me take you behind the scenes of the training I’m receiving for this specialization in my practice. I’m currently in a fellowship, which essentially means that I take a lot of classes, which happen both online and in person. It includes cadaver dissection. I also have a mentor who is available to answer any questions I have. She also looks at all of the films and reports that I create as part of the certification program. I must complete about 150 mentor- held tests before I can even sit for the certification exam. So, it’s tough! But it’ll certainly be worth it. Powered by Fujifilm’s Sonosite, our ultrasound devices are able to improve our diagnostic process for patients, and this technology is helping the physical therapy field to evolve and improve. I absolutely can’t wait to share this bright future with all of you. –Dr. Scott Paskiewicz
Recently, we had a patient with terrible knee pain. Before, it would’ve taken longer to diagnose what the ultrasound had found in moments in her knee: a bone spur. We had another patient with a back injury who was experiencing hip pain, but we weren’t sure if it was from a hip injury or if it was referred pain from their back. We found out they had hip bursitis, which is a swelling of the fluid sacs that cushion the tendons and muscles along the hips and back. There’s even more that ultrasound technology allows us to do, and I’ll
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AND HOW YOU CAN STOP IT HOW STRESS CAN LEAD TO INJURY
While it’s pretty intuitive that physical stressors can cause physical injuries, you might not know that mental and emotional stress can also lead to musculoskeletal injuries that require physical therapy. That’s right — a lack of sleep, a busy workweek, and other stressful life events can make you more prone to injury. Why is this, and how can you prevent the stresses of everyday life from causing you bodily harm? When you experience stress, your body does a few things that naturally put you at an increased risk of injury. First, stress causes your nerves to function inefficiently. Second, stressful situations lead to higher levels of cortisol in the body, a hormone that inhibits muscle repair and immune system function. If you’re always dealing with stressful situations, then you’re constantly leaving your body open to physical injury. You can prevent injuries with all sorts of physical means, but if you fail to address your mental and emotional health, you’ll still be at a heightened risk. While you might not be able to prevent every stressful situation from ever happening, you can control how you react when one does occur. A few simple things you can do to prevent mental stress are to get enough sleep, maintain a healthy diet, and drink plenty of water. If any of these basic stress inhibitors are absent from your daily routine, focus on incorporating them in to alleviate
some of your stress. That said, practicing simple breathing exercises or another form of meditation can also be helpful, especially if you’re looking for a physical way to mentally unwind after a stressful day. While learning about how much stress hurts you can be even more stressful, you can find some peace knowing that with a few simple changes to your routine, you can prevent your stress from causing physical injury.
DO WHAT YOU LOVE AND KEEP YOUR BODY MOVING
HOW HIIT BENEFITS PEOPLE OF ALL AGES
High-intensity interval training (HIIT) is one of the best ways to burn fat, build muscle, and give yourself a better chance at a longer, healthier life. HIIT workouts are characterized by brief periods (30 seconds to a few minutes) of high-intensity exercise, followed by periods of low- or moderate-intensity exercise. However, what makes these workouts truly remarkable is just how much they can benefit people in every age group. According to Mayo Clinic research, HIIT workouts provide unique benefits to the body on a cellular level. The brief, vigorous exercises actually increase your metabolism and improve the health of mitochondria, the powerhouses that create energy within the cells. By energizing your cells, you can actually reverse the decline in muscle health that
occurs as people age. Energizing cells through HIIT benefits everyone, but these workouts can be of particular benefit to those over age 65. Seniors experience diminishing returns on energy produced by their bodies at a cellular level, and HIIT has been shown to reverse that process even in advanced age. HIIT workouts also have many other advantages for people of all ages. The exercises don’t necessarily require any equipment, and you can even see results from adding high-intensity intervals to daily walks. Those with health conditions, such as diabetes and heart disease, can still participate in HIIT. In fact, Healthline reports that HIIT workouts can reduce heart rate, blood pressure, and blood sugar. However, the biggest draw to HIIT exercises is just how much of a timesaver they are. A few minutes of high-intensity movement can be just as beneficial as roughly 45 minutes of moderate-intensity exercise. You can incorporate HIIT exercises into whatever activities you enjoy, such as walking, cardio exercises, and strength training. If you’re affected by weak joints, you can incorporate HIIT into lower impact exercises, such as swimming or cycling. If you want to feel energized while doing the things you love, then HIIT just might be something you want to try. Just remember to keep a steady pace and don’t overdo it!
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FOODS FOR A FASTER RECOVERY THE NUTRIENTS YOU NEED DURING PHYSICAL THERAPY
Attending your physical therapy appointments and doing your at- home exercises as instructed by your PT are crucial parts of your recovery process. However, they’re not the only important steps you should take. What you eat can affect how quickly and well you heal just as much as your dedication to your exercises. By incorporating a few of these foods into your diet, you can heal faster and come back stronger than ever before. Omega-3 Fatty Acids There are three phases to the healing process: inflammation, proliferation, and remodeling. While you might think that inflammation is a bad thing, it’s actually a normal and necessary part of healing. That said, you should still try to reduce inflammation, as it can be harmful in excess. Foods containing omega-3 fatty acids do wonders to control inflammation. Plus, our bodies can’t make omega-3 fatty acids naturally, so we have to get them from what we consume. Foods that are rich in omega-3 fatty acids include
Protein-Rich Meats, Nuts, and Dairy Products When it comes to the proliferation and remodeling stages of healing, healthy sources of protein are the way to go. Lean meats like poultry and fish are easy sources of protein, but if you don’t eat meat, you can also get protein from beans, eggs, nuts, and dairy products. Protein-rich foods will help heal muscles and bones and prevent muscle atrophy. It’s incredible what the body can do with just a few intentionally consumed superfoods!
fatty fish, olive oil, avocados, pecans, walnuts, and almonds.
Antioxidant-Rich Fruits and Vegetables Along with omega-3 fatty acids, the antioxidants from fruits and vegetables can also go a long way in reducing inflammation. Broccoli contains vitamins A, C, and K, as well as folic acid and several different minerals. ( Pro Tip: Cook your broccoli to maximize these nutrients!) Citrus fruits and peppers have high levels of vitamin C, and peppers have high levels of beta- carotene as well. Additionally, turmeric and garlic work wonders during the healing process.
EASY STUFFED SWEET POTATOES
TAKE A BREAK!
Inspired by EatingWell.com
INGREDIENTS
• 4 medium sweet potatoes • 1 15-oz can black beans, drained and rinsed • 2 medium tomatoes, diced • 1 tbsp olive oil
• 1 tsp cumin • 1 tsp coriander • 3/4 tsp salt • 1/4 cup sour cream • 1/4 cup fresh cilantro, chopped
DIRECTIONS
1. With a fork, prick each sweet potato a few times. Microwave the potatoes on high 12–15 minutes, or until cooked through. 2. In a microwave-safe bowl, combine the beans, tomatoes, olive oil, cumin, coriander, and salt. When the potatoes are done, microwave the mixture on high for 2–3 minutes. 3. Cool potatoes slightly, then cut each potato open lengthwise. Pull the halves apart to create space to spoon the warm bean salsa inside. 4. Add a scoop of sour cream to each potato, garnish with cilantro, and serve!
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1. COVER TITLE 1. MAKING INJURIES VISIBLE LIKE NEVER BEFORE 679 Whiskey Rd. Ridge, NY 11961 INSIDE THIS ISSUE LEISURE PT 2. HOW MENTAL STRESS CAUSES PHYSICAL INJURIES HOW HIIT BENEFITS PEOPLE OF ALL AGES 3. THE NUTRIENTS YOU NEED DURING PHYSICAL THERAPY EASY STUFFED SWEET POTATOES 4. 3 ONLINE WORKOUT PLATFORMS YOU SHOULD TRY
FEEL THE BURN FROM YOUR LIVING ROOM 3 ONLINE WORKOUT PLATFORMS TO TRY RIGHT NOW
Your living room might not be the most conducive environment for a good workout. But as the world continues to grapple with the effects of the coronavirus, working out at the gym, or any other public facility, is out of the question for many of us. Fortunately, you can still work up a sweat from home with the right workout videos for a fraction of the cost of a monthly gym membership. Here are a few worth your time and money! Alo Moves Alo is one of the most prominent outfitters for yoga lovers everywhere, but the workout routines offered through Alo Moves go beyond just yoga and meditation. Whether you’re new to working out or a seasoned fitness buff, you can find thousands of workout routines to follow along with on AloMoves.com. You can even download
routines to your phone and follow along with them in your backyard or at the park, all for just $20 a month. P.volve While P.volve only has around 200 workouts available through its online platform right now, new videos are being added every week. If you’re looking for resistance-based, high- intensity, low-impact workouts, this is the platform for you. You can customize a workout plan based on which body parts you want to strengthen and even buy optional equipment to use at home. Get access to the entire fitness library for a monthly fee of $20 or save by paying an annual fee of $135 at Pvolve.com. Tone It Up Tone It Up is more of a fitness community than a workout program,
but the website still offers a variety of both free and paid workouts plus a paid nutrition plan. Try high-intensity interval training (HIIT), cardio, a total- body workout, or one geared toward specific body parts, like abs or glutes. Through the Studio Tone It Up app, which costs $15, you can get additional workouts delivered to you weekly. Even if they’re not what you’re used to, doing these online workouts can ensure you don’t lose the fitness you’ve worked so hard to gain. Try one of them today!
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