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MARCH 2026
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The Next Chapter for Advanced Practice
GROWING INTO A NEW SPACE
Change is in the air at Advanced Practice Physical Therapy. As some of you already know, we are getting ready for a move. After a number of years in our current building, it feels both exciting and a little bittersweet to say a new space is on the horizon. The important thing to know is that we aren’t going far. Our new clinic will be at 601 9th Street South, which is less than 10 blocks from where we are now. We will still be in the same community, caring for the same patients, just with more room to breathe. Renovations at the new building are already underway. The construction timeline is set to wrap up by mid-May, and we’re hoping to move in around the same time. As we get closer, we will keep everyone updated with dates and details. We don’t anticipate any major disruptions to our schedule, but if any appointments need to shift during that time, we will let you know beforehand so the move doesn’t disrupt your care. One of the biggest reasons for this change is that we have simply outgrown our current space. On our busiest days, the gym and office areas are packed. The team does a great job of sharing equipment and working around each other, but it
can feel cramped. At the same time, the building we have been leasing went up for sale, and it didn’t work out for us to purchase it. That pushed us to look for a long-term home of our own and design a space that fits the way we like to treat patients. The biggest thing you will notice as a patient is the extra space. The new gym will be about 1,700 square feet, inside a building that is over 6,000 square feet. That is a big jump from where we are now. At the same time, some of the things people value most will stay the same. We will continue to have private treatment rooms for one-on-one care. Right now we have eight, but in the new building, there will be 11. Many patients have told us how much they appreciate having a quiet space to work with their therapist, and we wanted to protect that. Parking will be just as easy at the new location. Check-in, phone numbers, and scheduling will all work the same way. For patients who worry that a move might disrupt their care, we want to be clear that you will keep your same therapist, and your treatment plan will continue. We are even planning to add more therapists to our team once we get settled. Our goal is to keep growing so we can care for more people while still offering the same level of personal attention. As we get closer to our move-in date, we will continue to provide updates along the way, and everyone can follow the renovation progress on Facebook and Instagram. We will also hold an open house at the new building once we open. That will give past and current patients a chance to stop by, see the new building, and know exactly where to come if they need us. I want to end by thanking the Great Falls community for the support we have received over the last 14 years. This move has reminded us how lucky we are to be part of such a generous town. From patients offering to help with the move to the kind words we hear every day, we feel very fortunate to serve you and are excited to welcome everyone into the new space soon.
–Andrea Johnson
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Where Movement Meets Buoyancy Aquatic Therapy Brings Relief to Those Who Need It Most
Chronic pain can be debilitating. After months of dealing with pain and discomfort, it starts to feel like there’s no relief available. Traditional physical therapy or massages may provide temporary aid, but before long, the lingering pain returns. It doesn’t matter whether a prior injury, arthritis, or an unknown cause spurred it on. Once you start to experience the long-term symptoms of chronic pain, such as fatigue or mental health decline, you become even more desperate for help, but where can you turn when all of the usual solutions come up short? The answer you’ve been looking for may require you to get a little wet! Aquatic therapy is a growing trend in the physical therapy world, and it’s proven to be incredibly beneficial for those facing chronic pain that won’t fade. Exercise is a great way to improve your overall health and get relief from persistent conditions. Still, those facing intense, chronic pain may not have the capability or capacity to head to the local gym for a quick workout. Aquatic therapy reduces these challenges thanks to water’s natural buoyancy. You don’t have to worry about extreme pressure on your joints, which allows you to complete strength and stretching exercises that wouldn’t be possible on dry land.
Exercising in the water offers additional benefits you may not be aware of. Performing simple movements in the water will strengthen your muscles to a greater level because they have to work harder against the water’s density and resistance. That strength helps ease the pain of chronic conditions. Furthermore, spending time in water will make you feel better mentally. It can be relaxing and elevate your mood, even when you’re pushing your body to its limits. But aquatic therapy isn’t as simple as hopping in your local pool and swimming laps. Ideally, you’ll work with a physical therapist who directs each exercise and ensures you maintain the proper form to get the most out of your effort. Just like regular physical therapy, you get a program tailored to your needs. Every action you take in the water can ease specific symptoms and help you achieve your short-term and long-term goals. There will likely be adjustments as the process progresses, but hopefully, you will feel relief quickly. If you aren’t a strong swimmer or don’t know how to swim at all, you can still participate in aquatic therapy. Most aquatic therapy exercises take place in water that is waist or chest-deep. Specific exercises depend on the location and level of pain, but some of the most common include water walking, leg raises, and water cycling. After learning how beneficial aquatic therapy can be for those struggling with chronic pain, you may be wondering if it’s right for you. While certain variables and factors matter, most people medically diagnosed with specific conditions such as fibromyalgia, osteoarthritis, lower back pain, muscle spasm, and peripheral neuropathy may see improvements in managing their pain. And in some cases, aquatic therapy can benefit those recovering from a traumatic brain injury or stroke. Check with your doctor or physical therapist to see if aquatic therapy may be the solution you’ve been looking for. At times, chronic pain can make you feel limited in your own life and keep you from enjoying your favorite hobbies or even spending time with loved ones during flare-ups. Aquatic therapy isn’t a magical solution that will render you pain-free, but it may provide some real relief.
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Tom Brady’s Game Plan for a Long, Healthy Life Goal Line Gains
What if the secret to a 23-year NFL career wasn’t superhuman genes, but a set of habits and routines anyone could do at home? Tom Brady, one of the most accomplished quarterbacks of all time, has mastered longevity. The former football star credits proper sleep, plant-based nutrition, and regimented training for his athletic prowess. Get ready to “set-hut” your way to better health, just like No. 12. Super Bowl Sleep Proper sleep is essential to a long, healthy life, and this pro athlete takes his snoozing seriously. Tom gets about nine hours of shut-eye each night and has a focused evening routine. He transformed his room into the ultimate arena for
rest, keeping it cool, quiet, and dark. His bedtime is always 9 p.m., and he puts down all his digital devices a half hour before his head hits the pillow. Goal Line Greens Brady’s diet is primarily plant-based, with 80% of his meals being vegan or vegetarian, and the remaining 20% focusing on lean proteins. The football star knows that plants score big on the nutrients, minerals, and vitamins that are crucial for good health. But you don’t have to skip meat altogether to eat like a quarterback. Focus on whole foods and make sure to include veggies on your plate. He also starts his day by drinking water, aiming to consume at least half of his body weight in water throughout the day. He calls hydration the ultimate “amplifier” of his routine. Playbook Performance Structured exercise and recovery don’t just get you ready to make a touchdown; they are key for longevity and muscle quality, especially as we age. Tom starts early with a preworkout, followed by a strength and conditioning routine. To help his body recover, he does a post-workout routine and enjoys using a roller for 20 seconds on any sore or tight areas of his body. Maintaining muscle mass relies on a balance of training and recovery. Even if you’re not dreaming of a Super Bowl win, you can take a page from Tom Brady’s playbook on living a long, healthy life.
SPINACH ARTICHOKE PIZZA
TAKE A BREAK!
DIRECTIONS
1. Thaw dough according to package directions and let it rise for 2 hours. 2. Preheat oven to 450 F. 3. Coat a 10-inch cast-iron skillet with non-stick spray, then gently stretch dough to fit. 4. Spread garlic herb cheese evenly across the entire dough layer. 5. Sprinkle mozzarella and Gruyere cheeses evenly over dough, reserving a small amount of each. 6. As the topping, scatter chopped artichoke hearts, followed by a layer of torn spinach leaves, and then the reserved cheeses. Add black pepper to taste. 7. Bake for 15–18 minutes, until the edges are golden brown and crisp.
INGREDIENTS • 1 loaf frozen bread dough • 2 tbsp garlic herb spreadable cheese • 1 cup shredded mozzarella cheese • 1/2 cup shredded Gruyere cheese • 7 oz artichoke hearts, chopped • Several handfuls of fresh spinach • Pepper, to taste
Inspired by BlueBowlRecipes.com
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INSIDE THIS ISSUE
1. Details on Our Upcoming Move
2. How Water-Based Therapy Eases Chronic Pain’s Grip
3. Quarterback-Quality Habits at Home Spinach Artichoke Pizza
4. The Tiny Nutrient That
Supercharges Your Brainpower
OMEGA-3S ARE YOUR MIND’S SECRET WEAPON BEAT BRAIN FOG FAST
Omega-3s and Cognitive Decline A growing body of research suggests that maintaining higher levels of omega-3s may help protect the brain as it ages. Reviews show associations between higher omega-3 intake and reduced risk of dementia or cognitive deterioration, with DHA appearing especially important. Additionally, newer trials suggest that omega-3 supplementation may enhance motivation and mental clarity in individuals experiencing inflammation- related mood or cognitive symptoms. While omega-3s aren’t necessarily magic, they are fundamental to building and maintaining a healthy, resilient brain. Regularly incorporating fatty fish, walnuts, flaxseeds, or chia seeds, or using supplements when needed, can support clarity, memory, and long-term brain health.
Ever wonder why some days your thinking feels sharp and effortless, while other days your mind feels foggy? Part of the answer might come down to nutrition. The brain may weigh only a few pounds, but it consumes a remarkable amount of energy and relies on specific nutrients to keep its billions of cells communicating smoothly. Among the most important of these nutrients are omega-3 fatty acids, which act as structural building blocks and chemical support systems for the brain at every stage of life. The Brain’s Need for Omega-3s Omega-3s, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), play essential roles in forming and maintaining healthy brain tissue. DHA is a major component of gray matter and contributes to the flexibility and integrity of neuronal membranes. Research
shows that during pregnancy and early childhood, DHA is selectively drawn into the developing brain, shaping cognitive and visual function long before we’re old enough to think about nutrition. Omega-3s and Cognitive Performance The benefits of omega-3s continue well beyond early development. Studies have linked adequate levels of DHA and EPA to sharper memory, stronger learning ability, and improved overall cognitive performance. For example, adults with low dietary DHA have shown notable improvements in memory after supplementation, suggesting that even shortfalls in young, healthy individuals can impact brain function. Other research shows improvements in attention, mental stamina, and mood regulation, further demonstrating the wide-ranging cognitive value of omega-3 intake.
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