Joint Effort Physical Therapy Newsletter
N E W S L E T T E R I S S U E # 5
J U L Y 2 0 2 0
SAFELY GET BACK TO YOUR ACT I V I T I ES AFTER SELF -QUARANT INE INSIDE: • Safely Get Back To Your Activities After Self- Quarantine N E W S L E T T E R
• Returning To Activities Safely And Comfortably • Patient Success Spotlight • Everything You Need to Know About Kinesio Taping
During quarantine, many of us probably decreased the amount of physical activity we engaged in. With gyms and exercise classes closed down, it was difficult to find the motivation to get your daily physical activity while sitting at home. (continued inside)
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N E W S L E T T E R I S S U E # 5
J U L Y 2 0 2 0
N E W S L E T T E R
SAFELY GET BACK TO YOUR ACT I V I T I ES AFTER SELF -QUARANT INE
INSIDE:
• Returning To Activities Safely And Comfortably • Everything You Need to Know About Kinesio Taping
• Staff Spotlight • Exercise Essentials
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 physical therapists can help you understand the limits that your body developed while in quarantine and can create an exercise plan for you to get back to your physical goals.
(continued from outside)
The sedentary lifestyle that I’m sure many people experienced while being quarantined to their homes actually lead to more aches, pains, and discomfort than one may have thought. Your body, quite simply, was made to move! At Joint Effort, we want to make sure you are able to get back into your normal exercise routine now that things are going back to normal. Follow our tips below and feel free to contact us if you have any additional questions!
Returning to activities safely and comfortably:
(continued inside)
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RETURNING TO ACTIVITIES SAFELY AND COMFORTABLY
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 a sedentary life, it is possible for your natural posture to shift a bit. A physical therapist 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. Your physical therapist will create targeted exercises and stretches for you to improve your current form and limit the amount of impact on your joints during exercise. 3. Getting back to your weight goal. It is no secret that this quarantine has caused many of us to lose some muscle mass and put on some more weight. With help from a physical therapist, you can set up an exercise regimen that will help you shed some pounds and maintain a healthy weight, taking off the added stress on your joints that may have developed during quarantine. Your physical therapist will customize an exercise plan for your specific needs, which may include stretching, aerobic exercise, weight training, or pain relief treatments if necessary. This will help in
reaching your targeted weight and decreasing pressure on vulnerable parts of your body. Looking for more assistance? Contact us!
If you are looking for more assistance with your movement, Joint Effort Physical Therapy is here for you.
Contact us today to discover how we can help you return to normal life after quarantine!
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EVERYTH I NG YOU NE ED TO K Have you suffered from an injury or condition that is affecting your everyday life? Pain can sometimes be so debilitating that it creates problems with your functional mobility, making daily tasks much more difficult than they used to be. Fortunately, the treatments provided within physical therapy clinics have been proven to help alleviate pain, promote healing, increase strength and range of motion, and most importantly, get patients back to comfortably living their normal lives. Physical therapists implement a variety of exercises and modalities into their treatment plans, based on the specific needs of each patient. Kinesio taping is among these, used to improve your mobility and provide support to your muscles, joints, and tendons. Your physical therapist will perform Kinesio taping by placing the strips of tape on the affected area of your body, as well as any other places that may be experiencing pain or stiffness.
BERRY - ALMOND SMOOTH I E BOWL
• ¼ tsp ground cinnamon • ⅛ tsp ground cardamom • ⅛ tsp vanilla extract • ¼ cup blueberries • 1 tbsp unsweetened coconut flakes
INGREDIENTS • ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain unsweetened almond milk • 5 tbsp sliced almonds, divided
INSTRUCTIONS Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.
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PAT I ENT SUCCESS SPOT L I GHT
STAF F SPOT L I GHT
DOUGL AS “CADE ” COGG I N , STUDENT A Student Physical Therapist entering his second year of the Arkansas State University Physical Therapy Doctoral program. The 4 years prior to entering his DPT program were spent in Clarksville, AR at the University of the Ozarks where he majored in Health Sciences and minored in Psychology and Business Administration. With Coggin being a native of Memphis, TN, and having also spent a significant amount of time in the East Texas area, he is excited and open to where the profession of Physical Therapy will take him in the future.
“IF YOU HAVE ANY PAIN THEY SHOULD COME SEE JOINT EFFORT PHYSICAL THERAPY!” “If anyone has neck pain they should come see Joint Effort Physical Therapy! Or better yet, if you have any pain they should come see Joint Effort Physical Therapy! I could tell a difference after the first day. Thank you!” - F. Thomason NOW ABOUT K I NES I O TAP I NG What does Kinesio taping do? At your initial appointment, your physical therapist will perform a thorough evaluation, which will determine if Kinesio taping will be an effective option for your treatment plan. If so, your physical therapist will explain how it will benefit your journey toward recovery and the step-by-step process that you will go through to get there. Kinesio taping works by doing a few important things for your body. It helps in resetting the circuitry in the affected part of your body by correcting any faulty interactions between the skin and the muscles, joints, and tendons underneath. This results in an improvement of muscle strength and activity. Kinesio taping also works by blocking any pain receptors being sent to the brain. If those painful messages aren’t being received, the muscles in the affected area will loosen up and the likelihood for spasms will significantly decrease. Pain constricts an affected area, but if the pain is taken away, there suddenly becomes more freedom for blood flow and movement. If you are experiencing pain and you think you could benefit from Kinesio taping, call our office to schedule an appointment today!
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EXERC I SE ESSENT I AL S
Helps To Strengthen Core
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FRONT PLANK FOREARMS & FEET Lie on your stomach with elbows bent. Your legs should be straight out behind you with your feet together. Raise up on your forearms and toes. Create a nice straight line with your body from your head to your heels. Concentrate on tucking your pelvic to engage your abs, squeezing your glutes and quads to keep your legs straight, and squeezing your legs together as you hold. Hold for 20 seconds and repeat 3 times.
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