Check out our first newsletter of 2018!
goal something realistic, keeping in mind you’ll need to continue it throughout the year. IN 2018 The fact is, there’s no quick fix. A fad diet isn’t going to fundamentally alter your makeup. The only way to do that is through a series of small changes. The same goes for exercise. That’s why, along with the entire Stretch Physical Therapy team, I’ll be embarking on our 24-Day Challenge, a program designed to implement realistic, lasting habits in diet and exercise. Just like everybody else, I’ve been working too hard this past year and have felt the effects on my health, so although I don’t usually make a formal resolution, this is the perfect opportunity to get my health back on track. It’s funny. As a specialist in body mechanics and injury prevention, I know all the things I need to do to get my body into shape without hurting myself. But, like most PTs I’ve ever spoken to, I know I won’t necessarily do the work unless I’m working with one of my peers. So I’ll be joining a few classes with professionals I trust, both within and outside of the Stretch Physical Therapy clinic. It’s not all going to be exercise and healthy eating in 2018. As I move into a more administrative role around the clinic, I’m really looking forward to taking more time for myself and my family. I’m particularly looking forward to three vacations this year, instead of my normal two, though I still have to figure out where I want to go! Overall, there’s plenty to look forward to in the coming year. I hope you feel the same. Oh, and one last note — if you’re fighting an uphill battle for your health in 2018, don’t go it alone! Come on in to Stretch Physical Therapy and work alongside a professional to make sure you avoid injury and maximize the results of the time you’re putting in. 513-874-8800 www.stretchphysicaltherapy.com Painless News
January 2018
Implementing Lasting Changes
The fundamental basis of all the work I do with Stretch Physical Therapy is preventative. Instead of merely asking how we can fix a problem, we strive to build foundations that will
enable our patients to avoid injury in the first place.
But for me, this principle isn’t limited to physical therapy. In every aspect of my life, I try to look beyond Band-Aid solutions and
temporary forms of relief. It’s about implementing systems and routines every day that will help me be the best version of myself.
For that reason, I’m not a huge New Year’s resolution person. I find that so many people try to make sweeping, drastic changes in their lifestyle on Jan. 1, only
to learn all too soon that it’s a routine they can’t keep up. More often than not, these people drop their goals completely as early as March. By then, they’re discouraged to the point where it feels almost impossible to start over. A few of these people will wait around until the next New Year’s Day to start the whole process over again, hoping to get a different result with the same approach. That said, I think it’s important to have goals, and I’ve definitely seen New Year’s resolutions that have transformed people’s lives, as they gradually implement healthy habits and meaningful changes. The key is to make your
–Kim Nartker
Happy New Year!
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BORED OF MONOPOLY, SCRABBLE, OR CANDY LAND? A Better Class of Family Board Game
If you’ve ever played Monopoly with the whole family, you know high-tension classic board games can bring out the worst in people. Whether your sibling gloats after putting your most valuable property intomortgage or a tyke flips the board in a feverish rage, some of those old games can do more harm than good.
spend to build settlements, cities, and roads. It sounds and looks fairly complicated, but you and your family should be able to pick it up in a single round (which usually lasts an hour or two). We can assure you, there’s a reason this game has sold over 22 million copies worldwide. Ticket to Ride You don’t have to love trains to be obsessed with this country-spanning strategic adventure. Each player tries to establish as many train lines between American cities as they can before the game ends. The system is deceptively simple, consistingmostly of matching colored cards to their corresponding train lines on the board, whichmakes it incredibly easy to learn. But the strategy involved ensures that each game is a completely different beast. Break out your tiny plastic trains and start your trek across the country! Carcassonne In this game, each of the two to five players takes turns flipping over tiles and playing them to develop the ancient town of Carcassonne. You can direct your workers to develop the fields, guard the roads, or inhabit the cities, and each activity earns you points. Every board ends up completely different as you place tiles and expand the playing area, which is what makes this game so endlessly enjoyable.
But there are board games that won’t turn family fun time into a heap of tears and yelling. Here are a fewmodern hits that blow Parker Brothers’basics out of the water: Settlers of Catan The perfect entry point for a more intricate world of board games, Settlers has become something of a cultural phenomenon in recent years. In the game, each of the four (or up to six with an inexpensive expansion) players represents a settler establishing colonies in a fictional new land, represented by a series of colored hexagonal tiles. Throughout the course of the game, you’ll take turns rolling dice in order to collect different types of resources, which you can then
PATIENT
Testimonial
My Laser Story “After almost three months of not being able to climb stairs without pain inmy right hip, I decided to call Stretch PT after seeing an ad in the paper. I was able to get an appointment immediately, and sawDr. Chris. I have been going to Stretch PT for three weeks, and as of the end of the third week, I can now climb stairs withminimal pain. I also started laser PT the second week. I have been to chiropractors before, but no one has ever been able to remedy my pain as quickly as these folks. Dr. Chris, Dr. Andrew, Kim, Britney, and the other staff members have been awesome! They actually make therapy fun by taking your mind off your pain during therapy. Thank you to Stretch PT for the opportunity to get better.”
–Linda Smith
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FREE LASER THERAPY TREATMENTS THIS JANUARY!
At Stretch Physical Therapy, the future is here — and for one day only, it’s completely FREE! Come into our WESTCHESTER LOCATION ON JANUARY 16th, or our MASON LOCATION JANUARY 17th, and experience our brand-new, deep tissue laser treatment, completely free of charge. See back for details ...
Our new LightForce Class IV Deep Tissue Medical Laser is on the cutting edge of pain reduction, taming inflammation, and getting YOU back to the things you love to do.
The technology is FDA approved, requires no drugs or surgery, totally noninvasive, pain-free, and extremely effective for treating:
-Back pain -Neck pain -Arthritis
-Knee pain -Headaches -TMJ
...AND A WIDE ARRAY OF OTHER ISSUES! If you’re interested in getting your FREE laser treatment and taking the first step toward a pain-free life, call 513.874.8800 to book your spot! PLEASE NOTE, THE EVENT IS LIMITED TO ONLY 10 SPOTS — SO SECURE YOURS BEFORE THEY’RE ALL GONE!
IS IT JUST GAS OR IS IT A SIGN OF ARTHRITIS?
You bend to reach the bowl in your bottomdrawer, and as you stand up, you hear a subtle clicking sound coming fromyour joints. “Why domy knees do that?” you ask. The sound of our joints popping, cracking, or clicking is strange, but not always a cause for worry. Gas can build up between our joints, and when we bend them, that gas is released, making a popping sound. It’s a little funny to think about, but it’s normal. What’s not normal is clicking every time you bend your knees or pain accompanying the motion. The chronic clicking you hear could be your kneecaps pushing against your knee while in motion, and that can be a sign of an imbalance or injury. Two common issues can cause these imbalances. If your hips are weak, or if the arches in your ankles are weak, your knee might cave in and cause this sound. If you don’t address these muscle imbalances soon, the bones can wear down, and arthritis could begin to form.
Guess what? Our hips play a major role in our stability, all the way through our knees. If your hips are weak, it can lead to knee pain and injuries. One of the best preventive measures you can take is to strengthen your hips. Here’s one strength move you can add to your routine today, after you’ve been cleared for exercise by your doctor. Lie on the floor on one side with your legs stacked on top. Raise your top leg 45 degrees above the other leg, then lower it. Repeat 10 to 15 times, then turn over and repeat on the other side.
There’s also a quick test to try at home to determine if you’re experiencing muscle instability.
Stand in front of a mirror or find a partner to watch you as you squat. Watch, or have the other person watch, to see if your knees are staying in line with your feet, or if your knees are moving in between your feet. Listen for any clicking sounds. If you observe these things, you may have ankle instability or hip weakness, which can lead to arthritis. You should see your physical therapist for an evaluation to make sure that this problem does not get worse.
HAVE A LAUGH ON US! Pistachio Goji Berry Granola
Recipe inspired by LoveAndLemons.com.
Want to spruce up your morning yogurt? Top it with this tasty granola. Even better, swap out the dairy for coconut yogurt and enjoy your vegan breakfast.
Ingredients
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1/3 cup pistachios, chopped
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1 cup rolled oats
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1/4 cup coconut flakes
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1/2 teaspoon salt
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1 teaspoon cinnamon
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1 tablespoon coconut oil
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1/3 cup goji berries
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3 tablespoons maple syrup
Directions
slowly until pistachios and coconut flakes are toasted but not burned, for about 5 minutes.
1.
Heat a large skillet over low heat. Add oats in a thin layer and toast for 1–2 minutes. Add coconut oil and salt, then stir. Continue toasting for 5–7 minutes, stirring occasionally. Addmaple syrup 1 tablespoon at a time; stir to coat. Once oats are toasted, add pistachios, coconut flakes, and cinnamon. Cook
4.
Remove frompan and stir in goji berries.
5.
Let cool and enjoy as a snack or on top of your yogurt!
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Phone: 513-874-8800 stretchphysicaltherapy.com Monday–Thursday 7 a.m. to 7 p.m. Friday 8 a.m. to 5 p.m. Saturday 9:30 a.m. to 1 p.m.
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4851WunnenbergWay West Chester, Ohio 45069
Inside
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NewYear’s Resolutions or Lasting Goals?
A Better Class of Board Game
Testimonial
Why Do My Knees Click?
Start the Day RightWithThis Granola
Why Knee Pain Is So Common
WHAT KNEE PAIN SUFFERERS NEED TO KNOW
And How They’ re Treated
T he human leg is a delicate and incredible instrument, developed and slowly perfected over millions of years of evolution. But complication comes with a price: a heightened risk of injury. Our knees, especially, can succumb to any number of issues. Chief among them is patellofemoral pain syndrome, also known as runner’s knee. Normally, as you bend your knee, the patella, or kneecap, glides along the femoral groove, a track in our femur cushioned by cartilage. The muscles and ligaments of the leg work to keep the patella sliding normally along this groove. However, if something is amiss and the patella doesn’t ride normally through the track, it will begin to slide to the side. This forces the patella to rub and grind against the edges of the femur. As the problemworsens, it can irritate the joint, which results in kneecap pain and deterioration of the patellar surface. According to PhysioWorks, approximately 25 percent of the American population experiences aching kneecaps at one time in their lives, but it’s even higher in athletes. Often, pain will begin after a period of overuse, like after ramping up training or
performing high-intensity training. This is usually the result of a muscle imbalance and tightness in the quadriceps, hamstrings, and hipmuscles. However, it can also arise from internal anatomical factors, such as naturally poor patellar tracking, improper foot posture, or weak hip control. Patellofemoral pain is localized in and behind the kneecap, but it can cause swelling and pain that may spread throughout the structure. This pain is usually the worst after climbing hills or stairs, squatting, running, hopping, or sitting for long periods of time. Patellofemoral pain is complicated and extremely common, and it can easily lead tomore serious conditions such as patellar tendinitis or arthritis. Luckily, it’s usually treatable with careful exercise and physical therapy. Treatment often involves the initial mitigation of pain symptoms, followed by exercises that restore range of motion, a battery of stretches, and a muscle-strengthening regimen designed to even out any imbalances. After a fewmonths of treatment, most patients are able to return to playing sports and living pain-free
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