Newsletter by Howard Orthotics & Prosthetics
NEWSLETTER
SAFELY GET BACK TO YOUR ACTIVITIES AFTER STAY-AT-HOME ORDERS ARE LIFTED
During quarantine, it is common that many of us will decrease our amount of physical activity each day. With gyms and exercise classes closing down for the time being,
actually lead to more aches, pains, and discomfort than one may think. Your body, quite simply, was made to move! At Howard Orthotics and Prosthetics, we want to make sure you are able to get back into your normal exercise routine once the quarantine is over and the stay-at-home orders are lifted. Follow our tips inside and feel free to contact us if you have any additional questions! (continued inside)
Roger Howard, CPO, Director
it can be difficult to find the motivation to get your daily physical activity while sitting at home. The sedentary lifestyle that I’m sure many people have experienced since being quarantined to their homes can
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RETURNING TO ACTIVITIES SAFELY AND COMFORTABLY
can also help you improve your form during exercise by addressing any issues you may have while sitting, standing, twisting, bending, running, jumping, or lifting with your orthosis/prosthesis. 3. Adjusting your device as needed. It is possible that after all this time your orthotic or prosthetic device may need to be adjusted. If you notice it doesn’t seem to feel quite as comfortable or natural as it used to, or if you would simply like to get it checked out, don’t hesitate to contact us. Exercising with a device that does not fit quite right can lead to discomfort, pain, or even injury. Making sure your device is properly fitted is one of the best ways to ensure a safe and comfortable return to your normal activities. Looking for more assistance? Contact us. If you are looking for more assistance with your orthotic or prosthetic device, Howard Orthotics and Prosthetics is here for you. Contact us today to discover how we can help you return to normal life after quarantine!
(continued from outside) 1. Baby steps at first. If you haven’t been participating in the same type of physical activity you used to be accustomed to, it is important, to begin with baby steps. Start small in the beginning and build-up from there. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. Our CPOs can help you understand the limits that your body developed while under quarantine, while moving safely and comfortably with your orthotic or prosthetic device. 2. Keeping the correct form. No matter what type of physical exercise you are trying to get back into, form is a crucial part of it. Proper form could mean the difference between physical progress or injury. Your ability to safely perform any movement is reliant on great posture and proper body positioning. When living the sedentary lives that we all currently are, it is possible for your natural posture to shift a bit, which can change the way you move with your orthotic or prosthetic device. Our CPOs
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Try this simple exercise to help you feel better... Always consult your physical therapist or physician before starting exercises you are unsure of doing. EXERCISE ESSENTIALS HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. Repeat 10 times on both legs.
Exercises copyright of
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Save these in a place where you can easily use them as needed. Watch for more exercises in our next issue. SAVE Please share these exercises with friends and family members to help them stay healthy and free from pain.
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PATIENT SUCCESS STORIES
Made the pain go away! Success Story - Chris C. “I thought I was heading for shoulder surgery. Therapy made the pain go away. And I went before work! Great place.” Spent way more time with me than I expected! Success Story - Jeff B. “Roger is very knowledgeable and down to earth, spent way more time with me than I expected. Very excited to get my new leg.”
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COME IN CHECK FRE
Does your brace or prosthesis Need a Tune Up? • Consult with our experts • Review your problem • Receive Recommendations on relieving your pain and improving motion
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HEALTHY RECIPE CILANTRO LIME CHICKEN & AVOCADO SALSA
INGREDIENTS • 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil
For Avocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro, diced • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced
• 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt
INSTRUCTIONS Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chicken marinate for at least 15 minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6 minutes, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix. Top the cilantro lime chicken with the avocado salsa and serve.
FOR A K-UP
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