Marathon Monthly by Marathon Physical Therapy
Marathon Monthly June 2019 Physical Therapy
Tell Your Aches and Pains to Take a Hike!
Withspringweatherhere,manypeoplewillbefinding themselvesventuring out and taking advantage of the warming fresh air. A common excursion that people enjoy doing in the spring is taking hikes. This is a great form of exercise that contains several benefits, such as endurance training, core exercise, and strengthening of the leg muscles. However, hiking can also have some downfalls if you are not careful. Some people may find themselves walking away from the trail with aches and pains they may not have anticipated beforehand. Because of this, it is important to be prepared beforehand so you can avoid any unnecessary injuries – and tell those aches and pains to take a hike! What are some of the most common hiking injuries? Even for the most experienced hiker, pain and injury can still occur. Some of the most common hiking injuries include: Twisted ankle. This is perhaps the most common injury that hikers experience. Hiking terrain is uneven and can sometimes contain hidden obstacles or slippery surfaces. We’ve all seen it before: you’re on the trail, taking in the scenery, when suddenly… you slip on an unsteady rock.This can leave someone hindered for the rest of the trail, not to mention how it will pose an unfortunate and possibly painful recovery period ahead. Twisted ankles can be avoided by wearing appropriate hiking boots with ankle protection, as well as carrying a hiking stick or some other form of stabilizing equipment with you along the trail. If you do twist your ankle, makesure to follow theR.I.C.Emethodafterwards– rest, ice,compression, and elevation. If pain persists, make sure you contact a physical therapist as soon as possible to relieve pain and prevent further damage. Muscle cramping. Muscle cramps can be limiting and even debilitating during a hike. Nothing can leave a hiker feeling more defeated quite like feeling a leg cramp with every step they take up the mountain. Cramping is often caused by dehydration, and can be avoided by keeping a water bottle with you during the hike and making sure you drink a large amount (if not all) of it throughout your journey. However, cramping can also be caused by tight muscles that are not used to the physical activity you
are putting them through, especially for new hikers. Stretching before you hike, specifically in your ankles, calves, and thighs, can help avoid any pesky cramps that may leave you hindered. Scrapes and abrasions. Many hiking trails contain thorny bushes, branches, or twigs that you may have to maneuver through. Some are so subtle that you may not even notice it right away, but they can scrape up your arms and legs pretty badly if you are not careful. Wearing long pants and sleeves can make a huge difference in protecting your body against scrapes and abrasions, but they may not always provide full coverage or complete protection. If you do find yourself sustaining a cut while you’re on the trail, make sure to apply an antibiotic lotion and band-aid to the affected area as soon as you get home, after washing it thoroughly. Keep an eye on it for a few days, and if it doesn’t seem to get any better, contact your primary physician as soon as possible to make sure it is not infected. Contact Marathon Physical Therapy for relief! While preventative measures greatly decrease your risk of feeling pain or sustaining an injury, sometimes accidents happen and you may still end up with some discomfort. If you find yourself feeling persistent pain after your hike, contact Marathon Physical Therapy to find some relief. We’ll help you get back on the trail in no time!
TOP ESSENTIALS YOU NEED FOR A HIKE 1. Hiking backpack 2. Weather-appropriate clothing 3. Hiking boots or shoes 4. Plenty of food 5. Plenty of water
6. Navigation tools such as a map and compass 7. First-aid kit 8. Knife or multi-tool
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4 5 2 7 Improve Your Physical Balance 7 1 6 8 4
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2 3 8 6 You can improve your physical balance by: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques 2 1
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2 In addition, taking steps to ensure that you are getting a full night of rest, that you are exercising regularly, and that you are eating a healthy diet are all strong components to ensuring you are well-balanced. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed. It’s Never Too Late. You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as: • Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day • Joining your local community center and using the pool to swim laps several times a week 9 4 7 8 9 8 6 5 9 n° 229777 - Level Medium 7 3 9 6 1 6 2 8 9 4 3 5 4 8 2 4 5 3 9 6 7 9 2 5 4 1
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• Engaging in light weight training at home before work • Taking a yoga class
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Exercise Essential 6 1 2 8 5 n° 26328 - Level Medium These are just several examples of how you could incorporate more activity into your lifestyle without making many large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us. Working with a physical therapist can help you achieve improved balance and a healthy lifestyle. 7 8 6 1 5 2 6 4 9 http://1sudoku.com
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7 9 HIP ABDUCTION STRENGTHENING IN SIDE LYING While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body. 3 5 9 7 6
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Patient Success Story
REFER A FRIEND Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely WHO DO YOU KNOW THAT NEEDS OUR HELP?
“When I first began PT, I was not able to accomplish much of anything. My knee was stiff. Moving up and down stairs was quite difficult for me. But over time through the assistance of Abby and Joe, who are the best by far, I’m able to manage stairs with no difficulty. I am also able to complete 15 minutes on the bike at level 10. In addition, I can leg press 100 pounds. Marathon Physical Therapy is the place to attend for any type of PT. The staff are all caring and professional in their treatment. In particular Abby and Joe are simply amazing. I am so pleased with my outcome.“ - Louis C. “The place to attend for any type of PT!” Healthy Recipe Wedge Salad with Blue Cheese & Herb Dressing
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
INGREDIENTS Blue Cheese & Herb Dressing • ¾ cup crumbled blue cheese • ⅔ cup plain Greek yogurt • ¼ cup extra-virgin olive oil • 2 tbsp white-wine vinegar • 1 tbsp Dijon mustard • 1 tbsp chopped flat-leaf parsley
• 1 tbsp chopped fresh oregano • 1 medium clove garlic • ¼ tsp kosher salt • ¼ tsp ground pepper Salad • 6 heads lettuce • ½ cup crumbled blue cheese • 3 pieces bacon, cooked & crumbled • 2 scallions, thinly sliced
DIRECTIONS To prepare dressing: Place ¾ cup blue cheese, yogurt, oil, vinegar, mustard, parsley, oregano, garlic, salt and pepper in a blender or food processor. Blend until almost smooth. To prepare salad: Cut each head of lettuce in half lengthwise and place on a large salad plate. Dollop 2 tablespoons of the dressing over each serving and top with more blue cheese, bacon and scallions. Serve with extra dressing on the side, if desired.
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Marathon Physical Therapy
www.marathonptny.com Tel: (516) 487-9810 Fax: (516) 773-7315
The Expert Care You Need and Deserve
556B MIDDLE NECK RD GREAT NECK, NY 11023
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Page1:TellYourAchesandPainstoTakeaHike! Page2:ImproveYourPhysicalBalance •ExerciseEssential •Sudoku Page3: Healthy Recipe •PatientSuccessStory •DiscoverHowToLivePain-free Page4:Staying Active & Becoming Better Balanced INSIDE
Staying Active & Becoming Better Balanced There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced. Mental and Physical Balance. Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily.This of course can refer to howmuch time you spend at the gym, but it can also refer to howmany steps you take in a day, how often you find yourself running around the office, and how frequently you head out to the backyard to run around with your children or your dog. Balance in many ways works on the same principles. There are some activities that you do every day because you have to do them — work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy? Think about the last time that you sat down with a book that you loved and made yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a
project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life. Alongside with the task of becoming more mentally balanced with the things that you spend time with in your life is the challenge of becoming more physically balanced. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination. Call us today for more information! Look inside to learn more about our programs and say good-bye to those aches and pains!
(516) 487-9810
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