physical therapy and rehabilitation March 2020
3600 Miller Road, Flint, MI 48503 • 810-620-8042 • horizonptflint.com
FACING THE SHADOW OF LOSS Time and Living We don’t talk about loss as often as we should. We all are going to lose someone at some point in our lives. I imagine that many of you reading this have already gone through the pain of loss. It’s part of life, but because it’s painful, we don’t usually talk about it. Most people pretend it’s not there, which is why it’s so much harder to deal with loss when we do lose someone we love. One of the most difficult losses I’ve ever faced was when my grandmother passed. She and I were very close, which made the loss that much more painful. At the time, I was already a physical therapist and had opened Horizon PT. I had professional responsibilities to manage, but I wasn’t present mentally. Ultimately, I had to take a little bit of time for some self-reflection. I thought the best thing for me to get over my grandmother’s death was to do the things I enjoyed to take the pain away. I spent a lot of time with my family and tried to keep myself busy. These things help to an extent, but the only thing that really helps you overcome the pain of loss is time. Part of the reason loss is so hard to overcome is because we want it to be over right away. But that’s not possible. When you’re faced with the death of a loved one, there’s an aura of sadness you have to come to terms with. It weighs heavy on every aspect of your life. This is the grieving process, and that process takes time. You have to accept what happened and work through that anger and sadness. Everyone deals with grief differently. There came a point during my grieving process where I felt like I needed to disconnect from everything. This probably wasn’t the healthiest approach. Eventually, I was able to get past the grief with time and living. All I could do was keep living my life and enjoying the moments I had with the people who were still here. Slowly I was able to get away from being upset and get to a place where I could focus on my life and my work. I could do the things that were needed fromme again. It wasn’t an easy process — in fact, it was a very hard, long process — but it wasn’t something I could avoid. I wanted to talk about loss this month because I know there are people out there who are in the middle of that aura of sadness, struggling beneath their grief. I want to let them know that it’s okay to feel however they are feeling right now. The pain of loss is not a weakness.
If you are struggling to get through each day, my biggest advice would be to find what makes you happy and give yourself permission to continue enjoying those things. Once you identify these things, make sure you still stay connected with your family. Loss affects everybody, and there are other people who need you right now. Make sure you’re there for each other. The last thing to help deal with grief is to get it off your chest. No matter howmuch it hurts, you need to talk about your pain and loss with other people. If you feel like you can’t talk to friends or family, find a support group. The only way to deal with the situation is to address it. If you push it down and pretend you’re fine, then that pain is going to express itself in unhealthy ways. Make sure you give yourself time to address what needs to be addressed. “Part of the reason loss is so hard to overcome is because we want it to be over right away.”
Loss is inevitable, so let’s talk about our loss more and remind each other that we don’t have to go through it alone.
-Dr. Jerome Adams
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March Madness Fun for the Whole Family WHOSE PICKS WILL GO ALL THE WAY?
One of the greatest things about March Madness is that you don’t have to be a huge college basketball fan to get in on the fun. Kids of all ages can fill out brackets — or have
REWARD THE WINNERS WITH PRIZES. Offer prizes to each round winner as well as the overall bracket winner to get the whole family
involved. Small prize ideas for each round can include a homemade dinner of the
a parent fill one out for them— and watch their picks duke it out on the court. While healthy competition among family members can be fun all on its own, check out the following tips if you’re looking to go the extra mile and reap as much fun fromMarch Madness as you can.
winner’s choice, a week’s supply of their favorite snack, or a coupon for getting out of a chore. Whoever wins the whole tournament (or makes it the furthest with their bracket) deserves a bigger reward. Offer them the chance to see
a movie of their choice in theaters or to eat a meal at their favorite restaurant.
TURN EACH GAME INTO AN EVENT.
CREATE A LEARNING OPPORTUNITY. Learning math or geography might not sound like your child’s idea of fun, but it can be when they learn it through the lens of March Madness. See if your kids would be interested in understanding the inner workings of the ranking system or studying where some of the qualifying colleges are located on a map of the United States. They may find it so interesting
Not every kid may like watching basketball, but if they fill out a bracket, then they might gain at least a passing interest in who will
win each game. To elevate their interest, turn each March Madness matchup into a little party. It doesn’t have to be fancy; make fun snacks to eat while you watch or bet pieces of candy on who will have the most points to create great family bonding opportunities.
that they don’t even realize they’re learning valuable skills.
A Pain-Free Tomorrow OUR PAT I ENTS SAY I T BEST
horizonptflint.com “Having been in several physical therapy/ rehab facilities for the past 16 years, I feel that I have benefited the most from the physical therapy at Horizon Physical Therapy under Dr. Adam. I reached my goals and even surpassed my goals in some areas. My neck pain is significantly less than before. As hoped for, I have more range of motion. My pain went from a 5–7 down to a 3–3.5. My quality of life is better than ever since my accident in 2001. Saying thank you for all your help seems too little for all I was able to accomplish in such a short time. I am grateful for getting back some of my freedom to enjoy life a little more. Thanks to the whole staff at Horizon Physical Therapy; you always made me feel welcome and significantly a part of program.” 2 –Ken Zimmerman
SURVIVE THEWEEKEND INJURY-FREE
Our weekends are precious. They’re a time to connect with the family, relax, get errands done, and even enjoy some favorite physical activities. Everything from basketball rec leagues to paddleboarding groups are full of “weekend warriors,” folks who spend their weekends being physically active. While physical fitness is always a good choice, if you’re only working out on the weekends, then you’re risking serious injuries. Weekend warriors often suffer from ankle sprains, shin splints, shoulder injuries, tennis elbow, and other injuries that occur when you push your body harder than you should. Here are some do’s and don’ts to help weekend warriors avoid preventable injuries. Do • WarmUp —Warming up is a simple way to help your body avoid injuries. Before jumping into intense physical activity, like a game of basketball or a long bike ride, spend 10 minutes doing some dynamic stretching or light jogging. • Stay Hydrated — It’s important to stay hydrated all day long. If you only drink water when you’re physically active, then your body won’t perform as well. After your workout, be sure to replenish the fluids and electrolytes you lost while exercising. Weekend Warrior Do’s and Don’ts
• Cool Down —When your basketball game is done, don’t go straight back into sedentary mode. Keep moving and stretching for at least 10 minutes as you recover. Cooling down helps restore blood circulation, which can reduce injuries. Don’t • Sit All Week — Injuries happen because your body isn’t prepared for the sudden intensity of your favorite weekend activities. Exercise for at least 30 minutes every day. Even just a walk around your neighborhood after work can help your body adapt. • Ignore Your Injuries — Listen to your body. If you’re hurt, then get the rest you need to recover. Minor aches and strains can recover with ice packs and rest, but if you’ve suffered a painful injury, seek medical attention right away. Ignoring your injuries or “working through the pain” will only make themworse. Need help preventing injuries so you can enjoy your weekend warrior lifestyle? Talk to your physical therapists about simple exercises you can do at home. Physical therapy can help strengthen your body and prevent tears, sprains, strains, and other injuries so you can enjoy your favorite activities every weekend.
Have a Laugh
Pesto Chicken With Blistered Tomatoes
Inspired by CookingLight.com
Ingredients
•
1 tbsp unsalted butter, melted
• •
2 1/2 tbsp olive oil, divided
4 boneless and skinless chicken breasts, pounded to a 1-inch thickness
• • • •
6 tbsp spinach pesto 2 cups cherry tomatoes 1 garlic clove, thinly sliced 1 tsp red wine vinegar
• • •
Salt and pepper to taste 1/4 cup whole-wheat panko 2 tbsp Parmesan cheese
Directions
6. In a skillet, heat remaining oil over medium-high heat. 7. Add tomatoes and cook for 6 minutes. 8. Add garlic and cook for 30 seconds, stirring constantly. 9. Season tomato mixture with salt and pepper, and add red wine vinegar. 10. Serve tomatoes with broiled chicken.
1. In a large ovenproof skillet over medium- high heat, add 1 tbsp olive oil. 2. Season chicken with salt and pepper, and add it to pan. Cook chicken for 5 minutes on each side, then remove pan from heat. 3. In a bowl, combine panko, Parmesan cheese, and butter. 4. Spread pesto over chicken and top with panko mixture. 5. Broil chicken for 2 minutes on high heat until browned.
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810-620-8042
3600 Miller Road Flint, MI 48503
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
THIS ISSUE Inside
How Do We Talk About Loss?
March Madness Fun for the Whole Family
Our Patients Say It Best
The Real Problem Plaguing ‘Weekend Warriors’
Pesto Chicken With Blistered Tomatoes
Celebrating National Mom and Pop Business Owners Day
GIVING BACK TO LOCAL COMPANIES
ON NAT IONAL MOM AND POP BUS INESS OWNERS DAY
your dollar. Take this day to shop for birthday and holiday gifts for your loved ones that will bring them great joy and last a lifetime.
March 29 is National Mom and Pop Business Owners Day, which is huge for small businesses everywhere. Mom-and-pop businesses are the backbone of the U.S. economy; Small Business Trends reports that mom-and-pop businesses account for 64% of gross domestic product (GDP) and generate 78% of all new jobs. Furthermore, no matter what turns the economy takes, small- business owners are less likely to lay off their employees than big corporations. Mom-and-pop businesses support all communities, and you can support them by celebrating this unofficial holiday! GIVE YOUR LOCAL ECONOMY A BOOST! Shopping locally has a massive impact on your community. Local businesses return three times the amount of money to the local economy than larger corporations do. With that big of a returned investment, your community can support even more small businesses that generate a wealth of jobs and keep the cycle going. In addition to the economic boost, products from small businesses are usually higher quality, which makes them a better value for
GET SOCIAL AND SPREAD THE WORD! While small businesses utilize every form of marketing available, social media is essential for their success and growth. After shopping at your favorite mom-and-pop business, share that experience on your social media! When you write a post on Facebook or take a picture for Instagram, be sure to tag the business and use relevant hashtags so your friends, family, and everyone else in your community can shop there too. Writing reviews on Google Reviews and Yelp helps establish validity for the company. When another potential customer looks for reviews, they know they’re getting quality products and services from a well-established pillar of the community. The local businesses that are active on social media may post deals and sales for that day only, so keep your eyes peeled and be sure to follow all your favorite businesses!
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