Newsletter by FYZICAL Therapy & Balance Centers
March, 2020
THE
NEWSLETTER
NATIONAL NUTRITION MONTH – TIPS FOR A HEALTHIER YOU
At FYZICAL El Paso, we are dedicated to all aspects of health and wellness, nutrition being a big one. This month, in honor of National Nutrition Month, we wanted to discuss some areas that are near and dear to us, in order to help you addmore healthy lifestyle habits into your everyday routine. Wehavepatientswhocome tous all the time asking for tips to lose weight – saying “I’d like to lose tenpounds,” “I’d like to try a new diet,”etc.Whenever this happens, wealways like to circle around to the question of why.
sick?Once you’ve defined your motivation, it is easier to set a goal for yourself.
The next step is devising a nutrition plan that actually works. While “fad diets,” such as certain cleanses or diets with strict rules may look as if they work, they are really only construed based off of the popularity of others and are rarely science-driven. Because of this, I’d like to share a nutrition tip that I truly believe in, and implement into my own life, as well – intermittent fasting. (continued inside)
What’s yourmotivation?Do youwant to feel better? Healthier?More confident? Are you
THE
March, 2020
NEWSLETTER
INSIDE: • Get Back in the Game After a Basketball Injury • Relieve Hip Pain In Minutes • Patient Success Spotlight
(continued from outside) This may seem counterintuitive at first – you may ask yourself “isn’t eating good for you?” The short answer is yes – it is! Because of eating habits (3 squares plus snacks) along with what we eat our bodies can become insulin resistant. Very important for diabetes but we’ll save that for another day. This high insulin state has the effect of keeping us in storage mode, you guessed it fat storage is pretty handy. Fasting drops insulin levelsand forcesourbodytousestoredenergy.Glucagon, a hormone that’s resisted by that high insulin state is “opened up” allowing us to use stored energy from the liver and fat cells. Glucagon is a natural hunger suppressor so once you get the systemworking you don’t even get too hungry. An article published in Medium Health explains this process best: “Intermittent fastingworks forweight loss,andgeneralhealth,because it restricts the time we spend in an insulin dominant state, to allow our bodies to use its stored energy.” Unlike other diets, intermittent fasting is science-driven, and has been linked to a decrease in A1C for those who implement the diet into their lives – thus decreasing the risk for heart disease and other dangerous illnesses like diabetes. TIPS FOR A HEALTHIER YOU
Whether you have pain or have been suffering for a long time, seeing a physical therapist at FYZICAL Therapy & Balance Centers can help you return to a more active and pain-free life. Give us a call at the location nearest you!
Some doctors may not be familiar with this process, so bringing a crediblearticlemaybehelpful inexplainingwhyyouwanttobegin.
The next step is picking a schedule that works for you and sticking with it.Forme, IbeganwithMondayasmy intermittent fastingday. IwouldeatdinneronSundaynightandthen fastuntildinneragain on Monday night. Then, when I got acclimated to this schedule, I added Wednesday as my second intermittent fasting day. Dinner Tuesday then no food till Wednesday night. It may be difficult at first – when I first started intermittent fasting, I remember feeling so hungry by noon – but then by the time 1pm, 2pm, etc. rolled around, it became easier and easier. An important partofholdingmyselfaccountabletothisnew fastingmethodwas staying busy – when I’d think about how hungry I was, I’d have a glass of water, walk around, and do something to takemy mind off of it. If you remain busy, it is easier to achieve the results you want. So, check with your doctor first and good luck. We’re here to help. Are you looking for more guidance on adding intermittent fasting into your life? At FYZICAL El Paso, we’re happy to help. - Luis, FYZICAL El Paso Source: https://medium.com/@finmn/insulin-resistance-fasting-and-low- carbohydrates-how-it-works-abd06c4ecc1c
Like any new lifestyle change, if you are interested in trying intermittent fasting, my first piece of advice would be to consult with your doctor.
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www.FYZICALelpaso.com
GET BACK IN THE GAME AFTER A BASKETBALL INJURY
Are you (or is your child) a basketball star? While basketball is a great sport that can allow for amazing physical activity, it (like any sport) can result in some undesirable injuries. For example, did you know that according to the U.S. Centers for Disease Control, over 2 million high school athletes suffer from sports-related injuries annually? Additionally, 3.5 million kids under the age of 14 also receive treatment for sports-related injuries annually. This doesn’t even include the number of adult athletes that get injured from a sport. Whatever age you are, or level of physical ability you may have, physical therapy can help you in enhancing the healing process of a basketball injury. With our sports injury rehabilitation programs, you will be able to get back to the court in no time. If you are looking for a quick and easy way to get off the sideline and get back in the game, contact FYZICAL El Paso today to consult with one of our physical therapists. What are some common basketball injuries? Some of the most common injuries sustained by basketball players include: • Sprains. A sprain occurs when the connective tissue that joins the end of the bone with another is stretched or torn. Those connective tissues are known as ligaments. Sprains are caused by trauma, such as a fall or blow to the body that knocks a joint out of position. The ankles and knees are the most vulnerable to sprains when playing basketball; however, sprains can also occur in the wrists, back, neck, and shoulders. • Strains. A strain occurs when a muscle or tendon is pulled, torn, or twisted. Strains are non-contact injuries, such as those that occur from overstretching or moving part of the body too quickly in a different direction. A common example of a strain is a muscle spasm. The ankles and knees are also most susceptible to strains in basketball; however, back and neck strains are also common. • Knee injuries. According to the U.S. Department of Health and Human Services, the knee is the most commonly injured joint, especially in sports such as basketball where the knees take the brunt of the work. Orthopedic surgeons see more than 5.5 million people annually for knee injuries, which can include runner’s knee (pain or tenderness close to the kneecap at the front side of the knee), iliotibial band syndrome (pain on the outer side of the knee), and tendonitis. Severe knee injuries often include bone bruises or damage to the cartilage or ligaments. • Shin splints. Shin splints occur when there is pain along the large bone in the front of the lower leg, known as the tibia or shin bone. Shin splints are typically due to overuse, and can be caused by poor alignment of the body, or weakness in the leg muscles while playing basketball. How will physical therapy help me find relief? The overall goal of physical therapy is healing and prevention. In addition to treating your basketball injury, our physical therapists will help strengthen the affected area, in order to prevent additional injury
from occurring. Our physical therapists will also provide you with helpful warm-up and cool-down techniques, in order to lower your risk of sustaining another basketball injury in the future. At FYZICAL El Paso, our physical therapists will create a treatment plan for you, based on your individual needs. Physical therapy is a natural and holistic approach to healing, including services such as: • Manual therapy. This may include massage or joint mobilizations. • Modalities. This may include specialized treatments that your physical therapist has been certified to perform, such as ultrasound or electrical stimulation. • Therapeutic exercises. This may include any targeted movement to help you find relief, including, but not limited to: area-specific exercises, balance and coordination exercises, muscle performance exercises, range of motion exercises, posture exercises, and relaxation exercises. Physical therapy has been proven to be successful in treating both acute and chronic injuries. Your physical therapist will teach you about what your body is experiencing and the recovery process it will go through. You and your physical therapist will work together to help you reach your physical goals, allowing you to be engaged and active in your rehabilitation, so you can get back on the court as quickly as possible. Physical therapy offers so much more than current symptom relief - it offers future basketball injury prevention and natural performance enhancement. If you are an athlete who has sustained an injury, don’t waste any more time on the sidelines. Take your recovery to the next level with our physical therapy team. Confirm your appointment with one of our experienced physical therapists today and get started on the right track toward getting back in the game!
Call us today at (915) 330-8854 to schedule an appointment!
www.FYZICALelpaso.com
“I am grateful for them!” “Over the time I was attending PT here. I had a great experience. They always helped me on working on my pain and always made sure I was comfortable doing the exercises. Every time I came, they would always have a smile on their face. We’d always make jokes with each other and that made it a fun time while working out. I am grateful for them. They helped me get rid of my pain.” - Miguel A. Patient Success Spotlight
Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.
PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground. Strengthens Hips www.simpleset.net
HEALTHY GAME DAY GREEK TURKEY BURGERS WITH SPINACH
INGREDIENTS • 1 cup frozen chopped spinach, thawed • 1 lb 93% lean ground turkey • ½ cup crumbled feta cheese
• ¼ tsp salt • ¼ tsp ground pepper • 4 small hamburger buns, preferably whole-wheat • 4 tbsp tzatziki • 12 slices cucumber • 8 thick rings red onion (about ¼-inch)
• ½ tsp garlic powder • ½ tsp dried oregano
DIRECTIONS Preheatgrilltomedium-high.Squeezeexcessmoisture fromspinach.Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a medium bowl; mix well. Form into four 4-inch patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.) Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.
FYZICAL’S FIRST MARCH MADNESS BRACKET CONTEST
www.fyzicalelpaso.com/bracketchallenge
FIRST MARCH MADNESS BRACKET CONTEST
ENTER FOR A CHANCE TO WIN! 1st Prize Yeti Roadie Cooler 2nd Amazon Giftcard
Join the first bracket game of FYZICAL EL PASO March Madness 2020. May the best bracket win! Participate for a chance to win a YETI cooler. Build and track your March Madness bracket by picking the winners of the NCAA Division men’s basketball tournament. How it works: Head over to the contest page www.fyzicalelpaso.com/bracketchallenge to pick the winners of each of the NCAA Tournament games once contest goes live. Submit your bracket prediction for all 63 games in the designated Men’s College Basketball Tournament. Bracket predictions must be submitted between: 3/17/2020 after team selections are announced. 3/21/2020 before noon Bracket Standings: Continue to visit www.fyzicalelpaso.com/bracketchallenge throughout the tournament to monitor your results and accumulated points! Prizes: Top prize of a YETI Roadie cooler. Win an Amazon gift card if you come in second place. Please review official contest rules before entering.
www.fyzicalelpaso.com
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