Lake Burien PT January 2019
Waves
January 2019
MAKING
Keeping you current on all things LBPT
B a
a r
A s we begin another new year, a lot of people are thinking about what they want to accomplish in the months ahead. I am also looking ahead to the new year with optimism. I’m excited to see what 2019 will bring, especially following a great 2018. Last year was fantastic. The clinic grew, and we brought on new team members, including Dani Fiorito, our front desk manager, Dr. Michael Blackledge, and Dr. Kat Arave, who joined the physical therapy team. All I can say is that we have one of the best teams around. They work so well together. It’s a cohesiveness that has allowed us to see more patients than ever. In fact, we set many clinic records last year. That is nothing short of incredible, and we wouldn’t have been able to ensure each patient gets the care they needed without this team. On top of that, the clinic got certified in the Stay Active and Independent for Life (SAIL) program. Since we started offering SAIL classes, we’ve seen several people come in to exercise and work toward regaining, or managing, their independent lifestyles. SAIL is a class for people ages 65 and older, and it’s great for anyone who is concerned about balance or falls. So far, we have noticed a decrease in the amount of falls in patients, which is a win in my book! My own personal 2018 was fantastic as well. I was able to take a 2 1/2-week vacation to spend time with family and sail around San Juan Islands. That alone energized me for the rest of the year. And that brings us to the new year! As I look forward to 2019, I can say with confidence that everything feels really good right now. I kicked off the new year sailing. My family and I started sailing 10 years ago, and it’s become a New Year’s Day tradition
for all of us now. The cold winds are in your face, and
you return to dry land feeling refreshed and ready to take on the world.
As we take on the PT world, I see the clinic growing
a little more, following the
trend from last year. Part of that will be
through our community outreach. You can expect more classes and more involvement in the community at large.
While it’s still very early in the year — and I can’t say too much just yet — I can say we have a bunch of other fun initiatives planned, too. The staff is working on some really cool projects that we can’t wait to share in the coming months. For now, we’re just excited to help people minimize or eliminate their pain without drugs or surgery. If you’re thinking about your own goals for the new year, managing pain is one to add to the list. I know there are still a lot of people out there who aren’t sure what to do about their pain. We’re always here to answer your questions — and to help you start the year off right.
Happy New Year, and we’ll see you soon!
–Dr. Orit Hickman
www.LakeBurienPT.com • 1
3 During the winter months, colds and the flu can spread like wildfire. Getting sick
Easy Ways to Recover Quickly From a Cold
Available in several different forms, including syrup, oil, and dried leaves, eucalyptus can be used as an expectorant or as a way to relieve a sore throat. When you’re at home and sick, try adding a few drops of eucalyptus oil to the water in a humidifier. The results are remarkably soothing!
at least once during the season can be hard to avoid, and once you are sick, you want nothing more than for it to be over and done. While there is no way to completely avoid getting sick, there are ways to speed up your recovery. Next time you’re suffering from a cold, try these remedies to get back on your feet a little bit faster.
Zinc While many people turn to vitamin C to hurry through a cold, that’s not the supplement you should be focusing on. In fact, an overwhelming number of studies show that vitamin C does absolutely nothing to help shorten a cold. Instead, take zinc. You
Elderberry Syrup Also referred to as elderberry extract, this syrup is made from
a plant called European elder. It can be purchased at many health food stores or made at home (but use caution when doing this, since raw and undercooked elderberries are toxic). Many people swear by the berries’ ability to ease congestion and relieve a number of other cold symptoms. Plus, elderberry syrup is known for having anti-inflammatory and antiviral properties, making it an ideal tool for fighting the common cold. Some research even suggests that it can shorten flu symptoms by up to three days.
can find it as a nasal spray or lozenge, or even as part of a vitamin C supplement. One study published in the Annals of Internal Medicine found that those who took zinc reduced their recovery time from a cold by half. Cold symptoms among those taking a zinc supplement lasted about four days, while symptoms among those taking a placebo lasted about eight days.
Eucalyptus If you’re suffering from congestion or can’t stop coughing, eucalyptus may offer the relief you’re looking for.
n g t o
o r t a n c When people experience pain in their lower back and legs, their first instinct is generally to reach for an over-the-counter pain reliever. If the pain persists, they talk to their doctor or general practitioner, who may prescribe another pain reliever or an injection. In more serious cases, including spinal disc herniation, they may recommend surgery. However, if you suffer from back pain — whether it’s characterized as sciatic pain or a herniated disc — relief may be closer than you think without reliance on drugs or surgery. It’s all about working with your physical therapist to find the ideal solution. Many people who suffer from back pain tend to avoid physical activity. They take it easy until the pain subsides or they take a pain reliever to temporarily manage the pain. Unfortunately, when it comes to your back, taking it easy will not always produce the desired results. In fact, remaining sedentary can actually exacerbate the problem.
What can you do? For some people, the answer is exercise. If you’re dealing with the symptoms of sciatica, stretching and core
strength routines can help alleviate pain and discomfort in the lower back and legs. Yoga has been shown to help people with sciatic pain as well.
Do keep in mind that not all yoga poses or exercises are ideally suited for people with sciatica or other forms of back pain. It’s best to understand the source of your pain before committing to an exercise routine. For instance, if you suffer from disc herniation, certain motions and poses have the potential to place undue stress on your back and increase the pain. The ideal yoga poses and core strengthening exercises will depend on the source of your pain, so it’s crucial to consult with your physical therapist first. Your therapist can guide you and suggest appropriate steps to maximize your relief and avoid further discomfort.
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SAYYES TOMAKING POSITIVE CHANGES!
We all have our reasons to avoid something. Come Jan. 1, a lot of people hesitate to see their doctor or visit a physical therapist. They know they should see a specialist, but they don’t. Some people don’t want to use their medical benefits right off the bat. Their new deductibles just kicked in, and they don’t want to deal with associated cost. There are others who assume physical therapy won’t work for their problem. They might be in pain, but they think another solution is needed, or they’re relying on pain medication for temporary relief and that’s “good enough.” When it comes to pain, the longer you wait, the harder it can be to treat properly. That said, there is never a wrong time to start either. Thanks to changes to Medicare last year, Medicare beneficiaries no longer have to worry about coverage caps when it comes to physical therapy.
That brings up another point: Not everyone with Medicare realizes just how physical therapy is covered. Here’s what the current Medicare handbook says on the matter. “Medicare covers evaluation and treatment for injuries and diseases that change your ability to function, or to maintain current function or slow decline, when your doctor or other health care provider certifies your need for it. You pay 20 percent of the Medicare-approved amount, and the Part B deductible applies.” Of course, when it comes to Medicare changes going into 2019, there is still a lot to decipher, but we are here to keep you informed. Look for more Medicare-related updates in the future. For the time being, let’s put the reasons to avoid something behind us. We can help you start getting into good habits with our many classes and programs, including yoga, Pilates, and more!
Are You Putting Off Care?
A v o c a
Winter is the height of citrus season, so it’s a perfect time to experiment with oranges and lemons. Roasting the fruits concentrates their flavor and makes the skins edible, creating a blast of flavor for this winter salad.
INGREDIENTS:
•
1 blood, cara cara, or navel orange, sliced 1/8-inch thick and deseeded 1 Meyer or regular lemon, sliced 1/8-inch- thick and deseeded
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1 bunch arugula
•
•
1/2 cup fresh mint leaves
• • •
4 tablespoons olive oil, divided 1/4 small red onion, thinly sliced 2 tablespoons fresh lemon juice
• •
1 avocado, cut into wedges Salt and pepper, to taste
DIRECTIONS:
1. Heat oven to 425 F. 2. In a rimmed baking sheet, toss citrus slices with 1 tablespoon oil and season with salt and pepper. Roast citrus until lightly charred and caramelized, about 10–15 minutes. Let cool. 3. Meanwhile, in a large mixing bowl, combine onion and lemon juice. Season with salt and let sit for 5 minutes.
4. Add citrus, arugula, and mint to onion mixture. Drizzle with remaining oil, season with salt and pepper to taste, and toss thoroughly. 5. Add avocado, combing very gently to not crush avocado.
Inspired by Bon Appétit
www.LakeBurienPT.com • 3
15811 Ambaun Blvd. SW Suite 140 Burien, WA 98166
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
www.LakeBurienPT.com 206.327.9880
Getting Ready for a Great 2019
PAGE 1
Have a Cold? Recover Faster! The Importance of Consulting with Your PT
PAGE 2
What Are Your Reasons Not to Do Something? Citrus and Avocado Salad
PAGE 3
The Best Skiing Destinations in the World
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r S o t W i n t e r
Whistler, British Columbia, Canada A destination that looks like a cross between a Nordic paradise and Olympic-level runs, Whistler is filled with true magic, winter activities, and a town that captivates the senses. When you see the mountains of British Columbia, you’ll understand why they hosted the 2010 Winter Olympics. The location’s beauty is only part of your stimulating experience, because every curve of fresh powder makes your pupils dilate. Once you’re done flying down the hill where Bode Miller took the bronze, head over to the winter wonderland of the old Olympic Village for a cozy night in a picturesque town. St. Anton, Austria If you want a great location for next year’s Christmas card photo, there’s no better place than the Tyrolean Alps. Nestled in a valley between perfectly molded mountains, the Austrian landscape provides a beautiful backdrop for your winter excursions. The densely wooded areas and the bright reflection of the snow frame the vibrant town that’s just waiting to be explored. When you’re ready for world-class runs, hop in one of the 11 gondolas and zip down the hills that hosted the 2001 Alpine World Ski Championships.
The sound of the first carve through fresh powder is the
anthem of all winter sports enthusiasts. Here are three of the world’s best places to experience that powder you’ve been
craving all year.
Breckenridge, Colorado John Denver’s anthem “Rocky Mountain High” is about the freedom he felt here. Where there are great mountains, there’s even better snow. The ski resort boasts five peaks, 187 trails, 34 lifts, four terrain parks, and a renowned cross-country trail. After a day on the slopes, head into the town of Breckenridge for dining and activities that ditch the glitz and glamour of Vail or Aspen and take you straight to the heart of fun.
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