Innovative Newsletter by Innovative Physical Therapy Solutions
Innovative Newsletter “Take Small Steps to Set Yourself up for Success!” BE HEALTHIER, STRONGER & MORE ACTIVE
Whether you’re a fitness guru or a weekend warrior, everyone desires to be healthier, stronger, and more active. However, these goals can sometimes feel out of reach when pain, injuries, or failed diets impact your ability to make and maintain a lifestyle change. Don’t let these issues sideline you from achieving your goals this year. (continued inside)
Cheryl Howard PT, DPT, Cert. MDT Owner
www.innovativeptsolutions.com
Innovative Newsletter
“Take Small Steps to Set Yourself up for Success!” BE HEALTHIER, STRONGER & MORE ACTIVE
INSIDE:
What does it take to be healthier? Health is a relative term. It means that your body is operating at a high normal range in all the different systems including circulation, breathing, digestion, and more. It doesn’t mean you have to look like a super model. Anything you can do to help your body achieve more of an ideal state is a step towards a healthier you. If you’re feeling tired, achy, out of shape, or just generally unwell, taking small steps to improve your health every There are approximately 642 skeletal muscles in the body. This means thatyourstrengthandflexibilityplayan important role inyour health. Your muscles not only help you move, but they support your circulatoryandbreathingsystems.Astrongerandmoreflexibleyou meansahealthieryou.Relieving jointormusclepain throughguided exercise can get you out of pain so you can improve your range of motion. If chronic pain affects you, schedule a consultation with our team to see if any of our services might work for you. Make Healthier Food Choices In today’s world, eating well can be hard. Food labels are filled withwords thatarehard topronounce, fast food restaurantsare on every corner, and busy schedules don’t always lead to the best snacking habits.Take time this year to educate yourself on proper nutrition. Learn how to spot the dangerous things hiding in your food, like hormones, antibiotics, chemicals, artificial flavors, and additives. These things can lead to weight gain, decreased energy levels, and a weakened immune system, among other problems. What you eat fuels your body – make sure you’re fueling it well. Aches, pains, and injuries day might make all the difference. Strength and flexibility
7 Tips To A Healthier & Stronger You Exercises To Help With Pain
Innovative Practice News
Quote of The Month:
“If you want to lift yourself up, lift up someone else.”
All of these contribute to an unhealthier you. Pain increases inflammation in the body and increases stress. This affects your endocrine system, which regulates the hormones in your body and controls almost everything. Most muscle and joint pains can easily be treated by our specialized physical therapists.Ourexpertshave the rightknowledgeand the time to listen, evaluate and guide you towards a pain-free, healthier lifestyle.
- Booker T. Washington
CALL TODAY!
(315) 786-0655
www.innovativeptsolutions.com
TO A HEALTHIER & STRONGER YOU! 1. Take care of aches and pains. Pain is never normal – it’s a sign that something is wrong. Ignoring pain can make the problem worse and harder to fix. Don’t let these long-term problems linger – schedule an evaluation with our team and get back to life without pain.
2. Limit your sitting. Today’s lifestyles are more sedentary than ever. Between long commutes, desk jobs, and decreased activity, sitting can wreak havoc on your lower back and joints. Make a concerted effort to get up and get some steps in every 30-60 minutes to keep your blood flowing and your joints moving. 3. Get out and move. Regular exercise is one of the best indicators of good health. Even just taking a walk every morning or after dinner can work wonders for your cardiovascular system. 4. Eat smarter. Eat food rich in vitamins to ensure you’re giving your body the nutrients you need to stay healthy. Strive for sensible portions and fill up on low calorie, nutrient dense foods like vegetables.
5. Drink more water. Water keeps your cells hydrated so your body and all its systems can function at an optimal level. Make sure you are drinking water throughout the day – especially if you drink coffee, which dehydrates you. 6. Breathe! Work on your deep breathing to increase oxygen intake and get your lymphatic system moving. Not only does it help your body function, it also is beneficial for your mind. Consider guided breathing exercises or meditation to center yourself. 7. Get enough sleep. Sleep at least 8 hours per night. It is best to get into a routine so you can go to bed and wake up on a regular cycle – it’ll program your body’s circadian rhythm and you’ll wake up more rested.
Patient Spotlights
Healthy Recipe
Honey Garlic Shrimp
“Thank you for helping me bounce back!” “All the staff was very helpful and caring. From the front to the back of the house. I really appreciate all the help. I felt very comfortable and cared about. Thank you for helping me bounce back!” - Charles R. “My therapists have been very kind & very helpful.” - June S. “...now I have no problems at all.” “My back has greatly improved. Simple things like sitting and standing were hard to do when I first started PT and now I have no problems at all.” - Kevin K.
• 1/3 cup honey • 1/4 cup soy sauce (reduced sodium) • 1 Tablespoon minced garlic • optional: 1 teaspoon minced ginger • 1 lb medium uncooked shrimp, peeled & deveined • 2 teaspoons olive oil
1. Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. 2. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes or for up to 8-12 hours. Cover and refrigerate the rest of the marinade for the next step. 3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. Discard used marinade. Cook shrimp on one side until pink-- about 45 seconds-- then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more. 4. Serve shrimp with cooked marinade sauce and a garnish of green onion. The sauce is excellent on brown rice and steamed veggies on the side.
www.innovativeptsolutions.com
Exercises To Help With Pain: Try these simple exercises to help your back... Share this with a friend or family member to help keep them healthy too!
PIRIFORMIS STRETCH While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder.
ALTERNATING STEP TOUCH Stand “tall”, with sturdy step stool positioned in front. Step one foot at a time onto the stool. Alternate legs and repeat 8 times.
Helps With Balance
Relieves Back Pain
Exercisescopyrightof
www.simpleset.net
Fun & Games This Month’s Sudoku! The goal of Sudoku is to fill in a 9×9 grid with digits so that each column, row, and 3×3 section contain the numbers between 1 to 9. At the beginning of the game, the 9×9 grid will have some of the squares filled in. Your job is to use logic to fill in the missing digits and complete the grid. www.innovativeptsolutions.com
Practice News
2018 North Country HeartWalk Team, Gait Expectations, beats fundraising goal for #NCHeartWalk . THANK YOU to everyone who donated & cheered us on! This is important to us and we know together we can fight heart disease and stroke. #Heartwalking #healthyforgood #LifeIsWhyCNY The HeartWalk event is over, but you can still donate. Visit our fundraising page to donate now. http://www2.heart.org/goto/My_Team_GAIT_EXPECTATIONS
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