MADDEN Monthly My Perfect Day PHYSICAL THERAPY WHAT THE GIFT OF AN EXTRA DAY MEANS
February is a unique month this year. In case you haven’t looked at the calendar yet, we will celebrate a leap day in February 2020. As we approach this unique holiday, I’ve been thinking a lot about the value of one whole extra day. I can’t help but wonder, “What would my perfect day look like?” I think I’d start the day by waking up early without being woken up by an alarm clock. I love getting up early and enjoying my mornings, but being rudely awoken by constant ringing is never a pleasant way to start the day. Next, I’d enjoy some freshly brewed tea and a good book. I like to get caught up in personal development and leadership books. It would be a motivating way to begin my perfect day. I’d round out my morning with some time to focus on myself and my well-being. I might jump on the bike and head to the woods for a nice mountain bike ride or some other form of exercise. Next, I’d get myself some food! I would like to go out with friends and socialize around a great meal or spend time with my family. I’m a big people person, and it would be important to me that my perfect day involves spending time with the people I love the most. I’m also a big football fan, and in particular, I’m a big fan of the Green Bay Packers. My perfect day would have to include a game at Lambeau Field, particularly when the conditions are right and it’s snowing on top of the Frozen Tundra. I’d have my cheese head on, of course! (Ideally, the Packers would win, too.) And finally, I think I’d like to spend some time in nature on my perfect day. I’ve been on a big national park kick recently, and I’d love to take a trip out west or explore the next national park on my list. While it may not be feasible to complete everything on my “perfect day” list — the flights from Pennsylvania to Wisconsin and out west alone would be unrealistic for one day — it’s still important to find ways to recharge your mentality with little pockets of your “perfect day.” I actually learned the value of taking care of yourself from Chad Madden. As many of you know, Chad is a pretty busy guy, between raising six children and balancing a successful professional life with his personal endeavors. He taught me the value of
making sure I’m taken care of before I can offer anything to my staff, patients, or loved ones. He equated it to putting on your oxygen mask before anyone else. Unless you take care of yourself first, you won’t be in a position to help others. I believe this applies to those who are healing from pain, too. You have to find time to improve your mentality, rest your mind, and actively heal through activities that excite you. I always say, “I wish there were more hours in the day,” and regular patients can attest to me running from one function to the next. But sometimes it’s important to remember that life is a marathon, not a sprint. We have to find a way to take a deep breath and create our own perfect days with the days we are given each year.
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Valentine’s Day Treats for Your Kids
Don’ t Forget About Your Little Valentine This Year Valentine’s Day isn’t just observed between romantic couples. It’s a day for celebrating the love you feel for people in all areas of your life. And if you have kids, Valentine’s Day is a perfect opportunity to celebrate your love for them and let them know how special they are to you. Here are a few ways to make this Feb. 14 the most memorable one yet for your little ones. Gifts and Balloons
Surprise your little ones the morning of Feb. 14 by decorating their room with their favorite treats and balloons. Tie their favorite candy bar or a small toy they’ve had their eye on to the bottom of one or more balloon strings. Then, place the balloons around their bedroom for them to find. A Heartfelt Breakfast Take the time to whip up their favorite breakfast and try to add a little bit of Valentine’s Day cheer. If you want to get extra crafty, you can cook bacon, pancakes, eggs, and toast in the shape of hearts. For extra love, add strawberries or raspberries to complete the Valentine’s Day vibe. Reflections of Love While you’re busy cooking up a feast, your kids will most likely visit the bathroom to get ready for the day. What will they see when they walk in? Their mirror covered in sticky notes in the shape of a heart! You can write words
of encouragement, love, and support and set the display up for them the night before. It’s a fantastic way for them to start their day. Let Your Kids Be in Charge Valentine’s Day lands on a Friday this year, but that doesn’t mean you can’t celebrate over the weekend. Let your kids plan a day of fun by creating a list of activities they can choose from. Let them decide whether you all spend a few hours together ice skating, watching a movie, going to the park, or visiting an amusement park. To add a little more fun, create a “menu” they can look at and choose what they’ll have for dinner that night.
Enjoy this day of love with all of your special someones this year!
“I went from waking up to severe pain in my lower back and right hip to the point of nearly passing out. I couldn’t take any steps without a cane or walker. After starting PT, I quickly gave up the cane and worked hard at the exercises that I was given. Each week, the exercises were easier to do and I could feel my posture improving also. Never having been to PT before, everything was a new experience. Everyone made me feel welcome and were concerned about my process which went very well. I will highly recommend Madden PT to anyone looking for excellent PT.” –Susan P.
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Don’ t Fall for Winter Blues! ’ t
Tips for Staying on Your Feet During the Cold Months
The older we get, the more concerned we are about winter. The cold season often makes us worry about the potential impact accidental slips and falls can have on our shoulders, back, and joints. Icy conditions make traveling dangerous, and patients tend to stay indoors in an effort to avoid worsening their physical health. However, no matter the season or how old we are, staying active will always help prevent future injuries. Exercise can help with balance, and your workout doesn’t have to be difficult. If you dedicate 30 minutes to walking around the house or outside with a buddy (to ensure mutual safety), it’s easy to stay active. Stretching throughout the day can greatly benefit your legs, hips, back, and neck by decreasing the strain on those muscles, too. But if you are active, you may want to ask yourself: What else causes your falls? Make sure you implement prevention strategies, such as keeping walkways clear and wearing stable, Stability Tips
nonslip shoes. Attending regular physical therapy sessions can also alleviate dizziness or balance issues and can strengthen your muscles and increase your response time in case you do fall.
Snow Shoveling Tips
You’ll likely need to shovel snow out of your driveway to get out of the house this winter. Some daily chores can’t be avoided, but they don’t have to be strenuous on your body. Along with wearing nonslip boots, make sure you take plenty of breaks and hydrate. If you feel yourself getting tired, short of breath, or having chest pains, it’s a good time to slow down. Additionally, push snow rather than lifting it and using unnecessary energy. In the case that you still slip on the ice and injure yourself, it’s incredibly important to get medical attention immediately. Your initial treatment may not be enough to heal. The enduring pain can require close monitoring and can put your body at risk for more injuries without proper recovery. If you’ve experienced an injury this winter, don’t ignore it. Relieve your daily pain by making an appointment at 717.474.8754.
Valentine’ s Day ’ s Dog Treats: Cranberry Hearts Inspired by Pretty Fluffy To paraphrase an old saying, the way to a dog’s heart is through their stomach! This Valentine’s Day, treat your dog to some pet-friendly goodies they’re sure to love!
LAUGH OUT LOUD
• 2 large eggs • 1 1/2 cups almond flour • 1 tbsp coconut oil
• 1/2 cup dried cranberries • 3–4 tbsp coconut flour
1. Heat oven to 325 F. 2. In a small bowl, beat eggs and set aside. In a separate bowl, combine almond flour, coconut oil, and cranberries. Pour in eggs and mix together with your hands until wet dough forms. 3. Mix in 1 tbsp of coconut flour at a time until dough easily forms into a ball. 4. Roll out dough on floured surface and cut with bite-size, heart-shaped cookie cutters. Transfer to cookie sheet lined with parchment paper. 5. Bake for 15–18 minutes or until treats are crisp. 6. Remove from oven and let treats cool completely before serving.
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What Does Your Perfect Day Look Like?
Your Kids Deserve Valentine’s Day Treatment Too!
Patient Success Story
Winter Stability and Shoveling Tips
Take a Break
Valentine’s Day Treats Your Dog Will Love!
Explore Locally This Winter
A Guide to Getting Out in February
Winter is coming to an end, but for lovers of theater, music, and lifelong learning, the Harrisburg scene is just beginning to bloom. Check out a few of our picks for the month of February!
ballistics experts concluded there was no way the gun he was convicted with was involved in the shooting. Today, Hinton travels the globe sharing the story of how he spent decades fighting for his exoneration and freedom. His book, “The Sun Does Shine: How I Found Life and Freedom on Death Row” is a New York Times bestseller and was selected for Oprah’s Book Club.
performed by surviving band members John and Robby. John and Robby will perform alongside a cast of all-star musicians including members of the Foo Fighters, X, Stone Temple Pilots, Jane’s Addiction, Paul McCartney’s Band, Gov’t Mule, and more. The documentary that will play captures a 2016 Doors tribute performance and archival footage of the band. For more information, visit WhitakerCenter.org . Anthony Ray Hinton: Surviving Criminal Justice in America When: Feb. 20; 7:30–9 p.m. Where: High Center at Messiah College Admission: Free Anthony Ray Hinton is a survivor of Alabama’s death row. Hinton, who was accused of shooting two fast food restaurant managers, gained his freedom when three independent
‘Amelie’ The Musical When: Feb. 1–Mar. 8 Where: Open Stage of Harrisburg Admission: $18–$37
The Doors: Break on Thru – A Celebration of Ray Manzarek
Adapted from the award-winning film, this musical follows the life of French waitress Amelie. An extreme introvert, Amelie makes every effort to improve the lives of the people around her, from her father to strangers, including the life of love interest Nino Quincampoix. This play will appeal best to lovers of mystery, whimsy, and romance. For more information, visit OpenstageHBG.com.
When: Feb. 12; 7–9 p.m. Where: Whitaker Center Admission: $15
This show, which honors Ray Manzarek on his birthday, will be a hybrid between a documentary and a live concert featuring Doors songs
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