Activa PT_Ankle and Foot Pain

A sprain or strain to your ankle involves the over-stretching or tearing of ligaments, tendons or connective tissue. They occur when a joint is forced beyond its normal range of motion, such as turning or rolling your ankle. Symptoms of sprains and strains include pain, swelling and difficulty putting weight on your foot.

Health &Wellness The Newsletter About Your Health And Caring For Your Body

DR. BRYANT S. HO, M.D. Dr. Bryant S. Ho received comprehensive training in the operative and non-operativemanagement of adolescent and adult foot and ankle disorders. Dr. Ho completed his orthopaedic surgery residency at Northwestern Memorial Hospital in Chicago, followed by a foot and ankle fellowship at University of Rochester in New York. He is highly active in both clinical and biomechanical research,andhaspublishednumerousarticlesandbook chaptersonorthopaedicfootandanklecare.Hisresearch hasbeenpresentedgloballyacrossNorthAmerica,Europe and Asia. Dr. Ho’s research interests include orthopaedic functional outcome scores, which he believes to be an important tool that can help improve patient care. Activa PT’s Physician Spotlight

Dr. Ho places a strong emphasis on customizing his careforeachpatienttoensuresuccessfuloutcomes.He providesalltreatmentoptions includingpreventativecare, conservative management and operative intervention. He embraces new evidence-based technologies and treatments, and is an expert on stem cell treatments and minimally invasive surgery techniques. He treats all disorders of thefoot and ankle including arthritis, tendon ruptures, deformities, acute trauma and fractures, repair of non-unions, total ankle replacements and repair of cartilage lesions.Toscheduleappointment:630-323-6116 or email: TeamDrHo@hoasc.com.

PREFERRED LOCATION: Hinsdale: 550 W Ogden Ave Hinsdale, IL 60521

OTHER OFFICES: Naperville: 2940 Rollingridge Rd, Suite 102 Naperville, IL 60564 Munster: 8141 S Calumet Ave, Building A Munster, IN 46321-1701

Tips On How To Stick To Your Health & Wellness The Newsletter About Your Health And Caring For Your Body NEWYEAR’S RESOLUTION

Inside:

• Relieving Ankle & Foot Pain Naturally • Crock Pot Low Carb Lasagna Recipe

• Relieve Knee Pain In Minutes • What Our Recent Graduates Had To Say

It can be daunting when your list of New Year’s Resolutions is as long as your holiday shopping list. In addition to the post-holiday slump, not being able to keep your resolutions by February, March or even late January may increase your anxiety. When your holiday decorations are packed up and stored away, the frustration of an unused gymmembership or other reminders of failed resolutions can make the later winter months feel hopeless. However, it is important to remember that the New Year isn’t meant to serve as a catalyst for sweeping character changes. It is a time for people to reflect on their past year’s behavior and promise to make positive lifestyle changes. “Setting small, attainable goals throughout the year, instead of a singular, overwhelming goal on January 1 can help you reach whatever it is you strive for,” says psychologist Lynn Bufka, PhD. “Remember, it is not the extent of the change that matters, but rather the act of recognizing that lifestyle change is important and working toward it, one step at a time.” By making your resolutions realistic, there is a greater chance that you will keep them throughout the year, incorporating healthy behavior into your everyday life. Here are some tips when thinking about a News Year’s resolution: Start small. Make resolutions that you think you can keep. If, for example, your aim is to exercise more frequently, schedule three or four days a week at the gym instead of seven. If you would like to eat healthier, try replacing dessert with something else you enjoy, like fruit or yogurt, instead of seeing your diet as a form of punishment.

Change one behavior at a time. Unhealthy behaviors develop over the course of time. Thus, replacing unhealthy behaviors with healthy ones requires time. Don’t get overwhelmed and think that you have to reassess everything in your life. Instead, work toward changing one thing at a time. Talk about it. Share your experiences with family and friends. Consider joining a support group to reach your goals, such as a workout class at your gym or a group of coworkers quitting smoking. Having someone to share your struggles and successes with makes your journey to a healthier lifestyle that much easier and less intimidating. Don’t beat yourself up. Perfection is unattainable. Remember that minor missteps when reaching your goals are completely normal and OK. Don’t give up completely because you ate a brownie and broke your diet, or skipped the gym for a week because you were busy. Everyone has ups and downs; resolve to recover from your mistakes and get back on track. Ask for support. Accepting help from those who care about you and will listen strengthensyour resilienceandability tomanagestresscausedbyyour resolution. If you feel overwhelmed or unable to meet your goals on your own, consider seeking professional help. Psychologists are uniquely trained to understand the connection between the mind and body. They can offer strategies as to how to adjust your goals so that they are attainable, as well as help you change unhealthy behaviors and address emotional issues.

Have we been able to assist you in your recovery well? If so, please leave us a review on Google, Yelp or Facebook!

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Relieving Ankle &Foot Pain Naturally A sprain or strain to your ankle involves the overstretching or tearing of ligaments, tendons or connective tissue. They occur when a joint is forced beyond its normal range of motion, such as turning or rolling your ankle. Symptoms of sprains and strains include pain, swelling and difficulty putting weight on your foot.

Foot and shin pain can come on from many different causes. The most common causes develop from changes in the way you walk, unsupported footwear, long term standing, walking or running.

Common foot and ankle conditions we treat: • Sprain / Strain

• Instability • Fractures • Plantar Fasciitis • Achilles Tendonitis • Post-surgery Rehab for the Foot and Ankle

The key to recovery is an early evaluation and treatment plan developed by a physical therapist. The therapists at Activa Physical Therapy will determine the cause of your problem and quickly decrease your pain. They will help you find the correct balance between strength and flexibility. This allows you to have pain free walking or running and return to activity as soon as possible.

Crock Pot Low Carb Lasagna Recipe

Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.

Loosens Tight Knees

Tried & Approved by Nicole

CALF RAISES Stand next to a chair, counter or wall. Stand on your tip toes, lifting your heels as high as you can. Relax your heels back down to the ground. 10- 12 repetitions.

INGREDIENTS • 2 medium zucchini • 1 medium eggplant • Kosher salt

• 1 red bell pepper, diced • 16 ounces low-fat cottage cheese (1%) • 2 large eggs • 8 ounces shredded mozzarella/provolone cheese, divided For serving: freshly chopped basil/parsley

• 2 cups tomato pasta sauce • 1 medium red onion, diced

www.simpleset.net

DIRECTIONS With a sharp knife, slice the eggplant and zucchini length-wise into long, thin (1/4-inch) sections. Spread the vegetable slices out onto a kitchen towel and sprinkle them lightly with kosher salt. Let stand for 15 minutes to allow some of the excess liquid to drain off. Pat dry. Lightly coat a 6-quart crock pot with nonstick spray. Spread 1/2 cup tomato sauce on the bottom of the crock pot. In a small bowl, beat the cottage cheese together with the eggs. Create the first veggie lasagna layer in the crock pot as follows: 1 layer of eggplant “noodles”; one-third of the cottage cheese; one-third of the bell peppers and onions; one-third of the mozzarella; 1/2 cup tomato sauce. Create the second veggie lasagna layer, this time using zucchini: 1 layer of zucchini “noodles”; one-third of the cottage cheese; one-third of the bell peppers and onions; one-third of the mozzarella; 1/2 cup of tomato sauce. Create the final layer: 1 layer of eggplant “noodles”; remaining cottage cheese; remaining bell peppers and onions; 1 layer of zucchini noodles; 1/2 cup tomato sauce; remaining mozzarella. Cover the crock pot and cook on high for 2 to 3 hours, until the eggplant is tender. Re-cover, turn off the slow cooker, and let stand until any remaining liquid is absorbed, about 30 minutes to 1 hour. To serve, slice and scoop desired portions, then sprinkle with Parmesan cheese and herbs as desired. Foundonwellplated.com

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Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle If you know someone suffering with aches and pains give the gift of health. Refer them to Activa Physical Therapy today. Pass along this newsleter or have them call us directly to schedule an apointment.

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What our recent graduates had to say...

I was able to walk pain-free! “I contacted Dr. Samir Sharma to receive treatment for a partial Achilles tear, and I knew quickly that I was in good hands. Dr. Sharma provided a very thorough evaluation, followed by an evolving treatment plan of services that I would receive at the office and exercises that I would do at home. As I proceeded through treatment, Dr. Sharma always made himself available to talk. He always explained what he was doing and what I needed to do to get well. In addition to my Achilles tendon, I started to have some slight problems with my left knee. Dr. Sharma was very responsive. He offered to evaluate and provided manual massage and exercises for home which completely relieved the pain. I would highly recommend Dr. Samir Sharma of Activa for physical therapy. He is a knowledgeable and skilled therapist who provides excellent service. He exceeded my expectations. By the end of PT, I was able to walk pain-free and my knee pain was also resolved. Thank you, Dr. Samir Sharma.” – Alan H. I don’t get sore when I am on my feet a lot! “My experience here was amazing. Everyone was very nice and easy to talk to. Before, my plantar flexion and dorsi flexion were sore sometimes. Now, they are getting better. I also don’t get as sore when I am on my feet a lot. All and all, Activa is an amazing place with amazing people.” – Danielle M.

I have made considerable improvements! “Therapy at Activa has been wonderful. Samir and the staff were very attentive and considerate. Mindful of pain and limitations, but still willing to push you to get results. My condition was very limited in the beginning, but I have made considerable improvements along the way. I would absolutely recommend them to friends and family in need of professional therapy. Thanks guys and gals!” – James F. I have resumed my activity on the treadmill! “I have arthritis in my ankles and a heel spur. Before PT, I could only walk short distances. I would experience pain and swelling in my ankles and heel. Now, I have resumed my activity on the treadmill and my 40 minute walks with my dog. The exercises for home have been very helpful as well. Thank you everyone for all your help and kindness.” – Tracey B.

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