Stretch PT & Total Wellness - July 2019

July 2019

513-874-8800 Painless News

2 Locations:

9500 Kenwood Road Blue Ash, Ohio 45242

4851WunnenbergWay West Chester, Ohio 45069

From Fried Chicken to Patient Care

What My First Jobs Taught Me About Treating Your Ailments

I was babysitting for family friends and neighbors as soon as I was old enough to do so. Thinking back, I was probably 11 years old at the time, which as a mom in today’s world terrifies me to think about. But back then, jumping into the career world at that age was a natural next step. Finding a job and generating my own income was a natural thing to do when I was just 11 years old. I come from a hardworking family in a small town. Each month, we scrapped and saved religiously just to get by, which meant it was up to me to produce my own additional spending money. As a young child, it was instilled in me that in order to succeed, I had to work hard at what I was doing. Babysitting from a young age only propelled this belief. After babysitting, I found my first “real” job at 15 years old as a front-counter worker with Carter’s Fried Chicken. A greasy fast food joint, Carter’s was my first introduction into getting a paycheck that wasn’t just wrinkled cash I stashed away from babysitting gigs. Instead, I would take the order, run it back to the kitchen, take the money, deliver the food to the customer, and see that their needs were met throughout their meal. I had to man the drive-thru too. I was essentially a waitress, without all the frills and excitement of tip money. Carter’s was actually a fun job for a 15-year-old. I loved helping customers and talking to them throughout my shift. I would often find ways I could make the job more efficient and would spend my shift multitasking from one chore to the next. I only worked at Carter’s for a year before a distant relative offered me a job at the local McDonald’s. This relative was in a management position, and since I was 16, I could be employed with the company and earn more hours. When my own kids were old enough to start earning their own money, I let them venture off into the working world as well. My daughter would actually accompany me to the aerobics classes I taught, and I put her in charge of classroom set up and organization. Meanwhile, my son would often referee or

umpire for local sports through the YMCA. I was always proud of the work they did outside of our home because it meant they were learning about a level of responsibility outside of their family. It’s a valuable lesson I still treasure, even years after first entering the working world. Looking back, I can honestly say that the work I did as a babysitter and in the foodservice industry laid the foundation for where I am today. As a business owner, I’m constantly analyzing and processing the best systems and procedures to help streamline my practice and make healing easier for patients. What’s more, I was taught the value of great customer service and treating others with the respect they deserve, especially now that I’m in an industry that caters to very intimate needs and concerns. Sure, serving a fried chicken meal isn’t the same as helping a patient overcome chronic pain, but serving them is founded on the same principle: making them feel welcome.

–Kim Nartker



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Summer Swimming Safety

3 Tips for Swimming in OpenWater There’s nothing like taking a dip in a nearby pond, lake, or even the ocean. For many, it’s a summertime tradition. However, swimming in open bodies of water

unfamiliar with a body of water, don’t jump or dive in without knowing how deep it is. If you cannot confirm what is under the surface (and the spot is not a known diving location), don’t risk it. It may be okay to swim or wade, but jumping is out of the question. Along these same lines, be VERY careful around bodies of slow-moving or standing water. These can house dangerous microbes and other contaminants that can make you ill and potentially be deadly.

brings certain safety risks, as these environments are not nearly as controlled as public, club, or backyard pools. Everyone should follow these tips to have a fun and safe time cooling off under the summer sun.

Never swim alone. When you swim in virtually any body of water, having someone there to keep an eye on you can be a lifesaver: the more people, the better. Stick to bodies of water with a professional lifeguard on duty when possible, though that’s not always an option. When swimming in open bodies of water, have a “designated spotter” to keep an eye on the swimmers. This way, you’re prepared if anything bad happens. It’s also a great idea to keep flotation devices nearby, such as life jackets, life rings, foam boards, etc.

Watch for rip currents. These can occur at any beach without warning. They pull swimmers away from shore and are strong enough that even excellent swimmers struggle to get through them. In fact, rip currents are behind nearly 80% of beach rescues. Keep an eye on the foam at the surface of the water. If it seems to suddenly pull away from the beach, there’s a good chance a rip current is lurking beneath. If you find yourself in a rip current, it’s crucial to remain calm and avoid expending energy swimming directly back to shore. Instead, try swimming parallel to the shore until you’re out of the current.

Know what you’re getting into. Sometimes, it’s next to impossible to see what’s under the surface of the water. If you are


Before physical therapy, I had pain in my knee and hip when I would dance. It was hard to do a lot of the moves I was required to do. After physical therapy, the pain in my knee and hip is basically gone. I have improved in dance, and the pain related to my hypermobility is also down to a minimum. I love physical therapy and seeing how much I have improved. –Brooke Petty

My PT S ry Before physical therapy I had pain in my knee and hip when I would dance. It was hard to do a lot of the moves I was required to do. After physical therapy, the pain in my knee and hip is basically gone. I have improved in dance and the pain related to my hypermobility is also down to a minimum. I love physical therapy and seeing how much I have improved. -Brooke Petty 2

What You Can Expect From Stretch and Recover Program Offerings Our Stretch and Recover Program is a comprehensive monthly membership plan designed to optimize your health and wellness. For just $159 eachmonth, patients will be treated to eight muscle recovery sessions, four laser therapy sessions, eight post- workout cryotherapy sessions and will pick either two one-on-one assisted stretching sessions or three blood flow restriction sessions. cell equilibriumwithin one workout, increase torque, improve workouts between sets, and reduce muscle fatigue. For instance, it could help baseball pitchers working in late innings recover their muscle and improve their performance. Cryotherapy Treatment

This procedure is used post-competition or workout to improve muscle recovery. It can reduce the strain placed on joints andmuscles during athletics, thereby reducing inflammation and pain for patients. Blood Flow Restriction Therapies (Future Item) Despite its intimidating name, blood flow restriction therapy is a safe Japanese technique used to develop your muscles as they heal. This method has been widely used among athletes, trainers, and physical therapists. As two air bands inflate on a patient’s upper legs and arms, the patient participates in training routines to increase blood flow through the arms and legs. This stimulates muscle growth and ultimately helps patients with recovery and strength training. One-on-One Stretching This assisted stretching technique is performed for a half hour to 1 hour and will focus onmuscles that are more prone to tightness. During this assisted stretching, you will improve your mobility and leave feeling relaxed. The stretching techniques that we use are used in our therapy clinic and isolate muscles to improve mobility, so you canmove better, play better, and recover faster.

Those who aren’t wellness professionals may be unfamiliar with what these therapies can do, but these offerings are designed to help you heal faster and performbetter. Learnmore below! Muscle Recovery Sessions Muscle recovery sessions use contraction and circulationmethods to limit muscle soreness and are designed to target the blood vessels that swell when

you are in pain. The therapy is done while a patient is resting, but the system stimulates the muscles as if the patient were performing light exercise to relieve soreness at an accelerated rate than with traditional movement alone. Laser Therapy If used prior to working out or doing high-intensity movement, laser treatment can prevent delayed onset

muscle soreness (DOMS), and when used after a workout or high-intensity sport, laser therapy can stimulate muscle and joint recovery, start the healing process at the cell level with the ATP process, and prevent soreness. Laser therapy treatments can also replenish

With only 100 slots available for the Stretch and Recover Program, it’s vital that you don’t wait on this opportunity! Learnmore by calling 514-874-8800.

SIGN UP for the Stretch and Recover Program today for only $149 for the month of July. Aug. 1 prices increase to $159.00/month. Month to month prices are $179.00 with a $99.00 sign-up fee due upon sign- up. This program is limited to the first 100 participants. For more information, go to

Paleo Tomato Basil Salad

The main course on the Fourth of July almost always works with paleo diets, but that isn’t always the case with sides and appetizers. This salad offers a great way to enjoy some paleo fare without having to resort to only eating grilled meats.


• •

1 small shallot, thinly sliced

• • •

1 tbsp aged balsamic vinegar 1 tbsp extra-virgin olive oil

4–5 medium tomatoes, preferably heirloom, seeded and cut into wedges 6–10 medium basil leaves, cut into ribbons

Salt and pepper, to taste


1. Place shallots in balsamic vinegar for 15 minutes. Drain and pat dry using paper towels. 2. Assemble tomatoes on a plate, top with basil and shallots, and season with salt and pepper. 3. Drizzle olive oil over top of salad and serve immediately. 513-874-8800 Inspired by Nom Nom Paleo


Phone: 513-874-8800


West Chester Hours: M,W, Th 7-6 pm Tues, Fri 7-12 pm

Blue Ash Hours: Mon,Wed 1-6 pm Fri 8-12 pm

4851WunnenbergWay West Chester Township, OH 45069


Check out our website for more addresses!

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My First Jobs

3 Things Everyone Needs to Know Before Swimming in OpenWater

Our Patients Say It Best!

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A Guide to Stretch and Recover Programs

Paleo Tomato Basil Salad

Avoid the Summer Heat Somewhere Cool

Our goal is to help you avoid medications, injections, and surgeries, specializing in lower back pain and sciatica, rotator cuff and shoulder injuries, arthritis, athletic and sports injuries, knee, foot and ankle conditions, and overall well-being.

Chill Out

Relax in These Cool Destinations This Summer

Iceland Just as its name suggests, Iceland can be the perfect destination for travelers yearning to get away from the unbearable summer heat. With temperatures rarely exceeding 60 degrees F — the average high for the country — packing is easy for this relaxing vacation. Take a relaxing dip in one of the country’s many hot springs or enjoy tremendous views of the fjords. Even better, you can tour the country at any time because it’s sunny almost 24 hours a day. What could be better than a midnight hike around the fourth happiest country in the world? Norway Just because it’s summer doesn’t mean you have to give up your skiing hobby! Venture off to Norway and experience some of their most popular summer ski resorts. After a day or two shredding the slopes, experience the popular Norwegian Opera and Ballet in Oslo or choose between numerous outdoor and indoor exhibitions. Best of all, you won’t even break a sweat, as the average temperature in Norway’s hottest month barely hits 70 degrees F. Bordering Sweden and northern Finland, Norway can even be the beginning to a cool European tour this summer.

As the scorching summer sun beats down, it’s hard to

remember that just six months ago you were shivering through the winter, whether that meant a chilly 50 degrees F or bitter subzero

temperatures. But if cooler temps sound like paradise, and a dip in the pool is no longer keeping you cool, it might be time to take a vacation somewhere chilly. Check out these

three destinations to avoid the summer heat.

Alaska No place says chilly quite like Alaska. Trips to Alaska can be expensive during this time of year, but when you step into that crisp air with a cool mountainous view, you’ll understand why it’s a popular summer voyage. Travelers can choose to fly or take a cruise ship, and many cities feature tourism-packed excursions. A few notable locations include Anchorage, the Kenai National Wildlife Refuge, and Denali National Park and Preserve.


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