THE THOMAS TIMES
MAY 2019
Randy’s Ramblings
“THE READY POSITION”
Most of us would never want to do anything that would hurt another human being. However, we often function in ways that traumatize our bodies without realizing it. For instance, we stand with our knees locked back in hyperextended or over straightened positions. We sit in slumped postures depriving the discs in our spines of crucial blood flow. And nowwe hold our necks in compromising positions as we check our phones and devices creating a painful new diagnosis referred to as “text neck”. Joints do not like to hang out at end range positions. Staying in these extreme positions for extended periods of time often puts more stress on our bodies and increases inflammation. It alsomakes the ligaments vulnerable to being overstretched with unexpectedmovements. In contrast, the ready position protects us with normal functional activities. The ready position is defined by a wide stable base of support, knees and hips bent and the back in a neutral position or relatively straight alignment neither flexed nor backward bent. Athletes function in what is called the ready position tomaximize their efficiency and generate the most power for their sport. Notice how you use your body with daily activities. Do youmove smoothly and efficiently or are you just blundering through the day? Honor your body. Bend your knees slightly when you’re standing at the counter brushing your teeth, putting on your make up or shaving and notice how it immediately takes stress off the knees and low back. Become a student of function.
As you age, it may feel like you don’t recognize your own body anymore. You swear that manufacturers are printing product packaging with smaller fonts, you groan whenever you sit or stand, and you visit the bathroom at least once every night. Aging is an adventure, and staying physically active is a constant battle between your aching joints and the will to get moving. Starting a physical fitness routine may be one of the healthiest choices you can make. As we approach National Senior Health and Fitness Day on May 29, take some time to evaluate your fitness activity level. You can use the following tips to live a more active lifestyle — no matter how old you are! Celebrate National Senior Health and Fitness Day This May GETMOVING! Physical activity is one of the keys to a long and healthy life. For older adults, the benefits of physical activity are increased tenfold. When you participate in physical activity at least once per day, your chances of developing heart conditions, diabetes, and arthritis decrease. For patients who already have arthritis, low impact activities like water aerobics or walking can provide relief for the joints. Exercise is also essential to maintaining a healthy heart after a heart attack or stroke. Probably the most important benefit of staying physically active is helping you stay upright. According to the National Council on Aging, exercise helps prevent senior citizens from falling — one of the deadliest things that can happen to an older adult. According to the council, every year, 1 in 4 Americans aged 65 and older falls GET STRONGER!
Train yourself to be aware of your movements and take joy in how blessed you are to be able to do the things that you can do.
-Randy Thomas
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in their home. Forming a habit of stepping outside for a walk every day could mean the difference between staying healthy or suffering a tragic fall.
While you’re strengthening your heart, you may find yourself creating strong bonds with other older adults — which can also be vital to your health! According to a study at the University of California, San Francisco, more than 40 percent of seniors experience loneliness on a regular basis. Spouses pass on, children become busy, and seniors may start feeling like they’re all alone. Living with constant loneliness can be just as detrimental as smoking 15 cigarettes every day! Studies have also found enhanced mental well-being when people remain active. So, joining an exercise class at your local gym or senior center can help you flex those muscles and build new relationships. Before you begin any physical fitness regimen, consult with a medical professional. They can give you advice on what types of activities to try and what pains to look out for. Whatever you do, just get out there and move!
HAVE FUN!
Spending even 20 minutes of every day devoted to some kind of physical activity is a huge benefit to your heart and joints. Yet, one of the biggest misconceptions about physical activity is that it has to be a specified workout regimen to qualify as physical fitness. Instead of slapping on your sweatband to get your heart rate up, try strengthening your body with leisurely activities or even household chores. Try a local dance class or spruce up your garden. Tackling the mess in the garage, walking to lunch with a friend, or volunteering to walk the dogs at your local humane society are all fun ways to work physical fitness into your daily life. The best part is you can mold your workout to your lifestyle. Do what feels right, fun, and active!
TheWorld’s Best Exercise Not all exercises are created equal. In fact, there is one form of exercise that is better than many others: walking. Harvard Medical School took a look at various exercises and concluded that walking is up there with swimming and tai chi in terms of health benefits.
minutes up throughout your day. For example, you can take a brisk 20-minute walk in the morning before work, followed by another one at lunch and one more after dinner. Those 60 minutes also don’t have to be strenuous; they just need to happen. However, the more time you invest in walking, the more you will get out of it. If you slowly increase your distance and speed, you’ll end up burning more calories and strengthening your legs over time. The great thing about walking is that it’s not particularly taxing on the knees, and you can move at your own pace. It doesn’t get any better than that! To get the most out of walking, schedule your walks for after mealtimes, especially the ones that come later in the day, like lunch and dinner. It’s a great way to aid digestion and burn calories —which can’t hurt your waistline!
Regular walking can help maintain good cholesterol and blood pressure levels and keep your bones strong and healthy. One study showed that 40 minutes of walking every day helped people reduce blood pressure from hypertension to prehypertension, and then eventually to normal over several months. Walking can even keep many different kinds of diseases at bay, such as diabetes and heart disease. In addition to these physical benefits, walking daily can improve your mood and overall mental health. As simple and straightforward as walking is, it can be difficult for many people to find the time. Most experts agree that you need 30–60 minutes of physical activity per day, but the good news is that you can split those
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3 COMMON BASKETBALL INJURIES And How You Can Prevent Them
HIPS AND THIGHS
If you’re a basketball fan, you’ll probably be watching the NBA semifinals and finals this month. Now that the weather is cooperating, you might even be inclined to head out to a local court and prove that you’re a basketball champion too. But in your haste to prove that you’ve still got some mad ups, you may increase your chances of injury. According to the National Athletic Trainers’ Association, there are a handful of injuries basketball players suffer more than anyone else. Here are three that basketball players commonly experience and how you can avoid them during pickup games.
Jumping, running, pivoting, and playing defense all place strain on the legs and hips. Bruises and strains in these areas can result from contact on the court or overextending muscles and ligaments. The more flexible your muscles and tendons are, the less likely you are to overextend and injure them in the process. Take the time to stretch your legs and hips to prevent future injuries.
KNEES
FEET AND ANKLES
Severe knee injuries, like ACL tears, are more common in high-contact sports, but you can still suffer from minor sprains and strains while shooting hoops. In fact, knee injuries are the third most common basketball injury. To keep your knees from working too hard, make sure you’re committed to a good stretching regimen. You should also consider using a brace if you’ve suffered a prior injury.
Whether it’s rolling an ankle, coming down wrong when rebounding, or accidentally getting stepped on, basketball naturally leaves athletes susceptible to these types of injuries. To protect your lower extremities, you need to focus on your overall support. Playing with
high-top basketball shoes is a great start because they impede your ankles’ ability to roll from side
While many injuries are unavoidable, showing up to the court unprepared is a surefire way to increase your chances of getting hurt. Follow these tips and be sure to consult a physical therapist if you have any questions or concerns. Your body will thank you for it!
to side. It also doesn’t hurt to wrap your ankles with athletic tape if you want to take extra preventative measures or are prone to ankle injuries.
Clinic/ Workshop Upc ming Workshops
Recipe courtesy Food &Winemagazine
STRAWBERRY MANGO PALETAS
MARK YOUR CALENDAR Our workshops are full of great information to help you lead a healthier and more active life!
Ingredients
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1/2 teaspoon kosher salt
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1 1/4 cups strawberries, chopped
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2 medium ripe mangoes, peeled, pitted, and chopped
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1/2 cup granulated sugar
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3 tablespoons fresh lime juice
Clinic & Workshop
Directions
Date
PT
1. In a saucepan, toss strawberries with 1/4 cup sugar and let stand at room temperature for 15 minutes. 2. Add 1/4 cup water and bring to a simmer over moderate heat. Cook strawberries until mixture thickens, about 5 minutes. 3. Remove fromheat and stir in 1 tablespoon of lime juice and 1/4 teaspoon of salt. Let cool completely, about 45 minutes. 4. Meanwhile, in a blender, purée mangoes with 1/4 cup sugar, 2 tablespoons lime juice, and 1/4 teaspoon salt until smooth. Scrape into a mediumbowl
and clean the blender. Then, purée strawberry mixture until smooth. 5. Into 8 3-ounce ice popmolds, spoon 2 tablespoons mango purée. Add 2 tablespoons strawberry purée to eachmold, then top with remainingmango purée, leaving 1/2 inch between filling and top of mold. 6. Using a small knife, gently swirl layers together. 7. Insert ice pop sticks and freeze until solid. 8. Dipmolds in hot water for a few seconds, then unmold paletas and serve immediately.
May 9
Hip Pain
Cheryl Wynn, DPT
May 21
Low Back Pain & Sciatica
Randy Thomas, PT
June 20
Knee Pain
Sarah Thomas, PT
June 25
Lower Back Pain & Sciatica
Randy Thomas PT
Note: All clinics and workshops are free and are held 5:30–6:30 p.m.
RSVP TODAY 386-257-2672
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Thomas Orthopedic & Sports Physical Therapy www.ThomasPhysicalTherapy.com
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INSIDE THIS ISSUE Randy’s Ramblings PAGE 1 Exercising as You Age PAGE 1 What Is the World’s Best Exercise? PAGE 2 Does Watching the NBA Finals Make YouWant to Hit the Court? PAGE 3 Upcoming Workshops PAGE 3 Strawberry Mango Paletas PAGE 3 How to Travel Sustainably PAGE 4
GO GREEN Get Out There With These Eco-Tourism Tips Vacations can come with great expense, and not just for your bank account. According to a 2018 study published in Nature Climate Change, travel accounts for 8 percent of global greenhouse gas emissions. Cut through the greenwashing and do your part to lessen these emissions by traveling sustainably. TRAVEL GREEN When possible, trains, hybrid buses, and carpooling are great alternatives to larger, more environmentally intrusive travel methods. Large cruise liners are detrimental to oceans, and airplanes emit large amounts of toxins into the air. However, you can cruise and fly with the earth inmind. Some cruise lines are working to reduce their impact by installingmore eco-friendly lighting andmaterials, and flight experts recommend using“green”airports, choosing fuel-efficient airlines, staying longer, and traveling less. If anything, it’s an excuse to extend your European vacation! STAY GREEN Where you stay impacts the environment as much as how you get there. Hotels use copious amounts of water for bathing and laundry, and they struggle to reduce energy because guests leave their lights and televisions on. However, many luxury resorts, woodsy cabins, and even entire countries
have opted tomake eco-tourism easier. If you’re looking for a region of the world committed to preserving nature, look no further than Iceland, Finland, and Sweden, which are ranked the three most environmentally friendly places in the world. DO GREEN Man-made attractions like the Egyptian pyramids and Machu Picchu are some of the world’s greatest wonders, but Earth itself is pretty breathtaking. Check out natural attractions while hiking or camping in preserved forests, or soak up all the Caribbean has to offer by snorkeling, scuba diving, sailing, kayaking, canoeing, and paddleboarding. When you’re mindful of your surroundings and remain unobtrusive, there are endless outdoor activities you can explore. Some locations even partner with environmentally conscious organizations you can donate to or volunteer with.
Opt for a green vacation and know that while you relax, the earth is getting a little relief too.
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