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513-874-8800 www.stretchphysicaltherapy.com Painless News
September 2017
AWELCOME CHANGE My Shift From Patient Care to Full-Time Administration
With all the time I’ve spent the past few months opening up our new clinic in Mason, a bunch of people have asked about
This may sound exhausting — and it is — but it’s also invigorating. It was always my dream to start and run my own clinic with a medication-limited approach to pain-free living, and every minute I spend maximizing the effectiveness and reach of Stretch Physical Therapy is one I consider a privilege. But, right before the Mason clinic opened, it became evident to me that it was time for a change. My administrative duties piled up, giving me less and less time for patient care. Eventually, I made the decision to shift
my “work-life balance.” How do I juggle everything at once? How do I find time for myself? But the secret of work-life balance in the midst of taking huge strides to expand your small business is that there’s no such thing. That’s not to say I’m complaining — far from it. I’ve loved realizing my
“Though I miss my patients terribly, it’s been a welcome shift in my life. I had forgotten what a full, non-vacation day off felt like!”
mission of helping people avoid costly surgeries and live their lives pain-free. But as changes come to the
patient care to the rest of my physical therapy team— all of whom I deeply believe in and have trained to be the best of the best — and focus solely on managing the clinic. Though I miss my patients terribly, it’s been a welcome shift in my life. I had forgotten what a full, non-vacation day off felt like! I’ve been able to spend more time doing the things I love to do —walking, exercising, and reading — and spending more time with my husband and family. I’m still busy, but knowing I can entrust the exemplary care of my patients to my stellar team, I can now (usually) leave work at work. With my efforts fully directed toward the operation of our clinics, the quality of care can only improve. I’m thrilled to reach more people than ever, and to continue to offer the highest standard of care possible. I’m grateful to each of my former patients. Without them, our current success would be impossible.
clinic, I’ve been steadily moving into a purely administrative role, letting me free up some precious time for myself. I have to admit, a little breathing room is a welcome proposition.
Ever since I started Stretch Physical Therapy 51/2 years ago, I’ve worked roughly 14 hours a day, seven days a week. Especially now, while I’ve been scrambling to get our expansions off the ground, I finish one task and have an unlimited number of things to do left over. I’ve spent dozens of nights up working until 1 or 2 a.m., when finally, I just have to make a conscious decision to pack up, go home, and get some rest.
- Kim Nartker
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HOW TO DEMYSTIFY YOUR KIDS’ JAMPACKED SCHEDULES
Every parent knows that a poorly organized tangle of kids’activities is a recipe for a migraine. As school starts up again, so does sports season, and your kids’ extracurricular ambitions pile up like the falling autumn leaves. Don’t let yourself get burned out. Here are some tips to stay sane in the midst of the extracurricular whirlwind. Consolidate all your scheduling, jotting, and activity-tracking into one system. Let’s get one thing straight: You can’t afford to be scrawling“Abby piano lesson rescheduled 9/21”on the first scrap of paper you come across. That doesn’t mean you have to be hyper-organized, but it does mean that you need to keep your entire calendar in one place, whether that place is Google Calendar, a fridge whiteboard, or the old-fashioned standby: a calendar with a lighthouse on every page. One particularly attractive option is the Cozi app (cozi.com), which not only consolidates an entire family’s calendars, but allows you to include to-do lists, shopping lists, recipes, chore checklists, andmore. Whichever system you choose, keep it updated. Its word is law. Formparent alliances. Those soccer practices Jacob’s going to? There are other teammates there, and they have parents shuttling them around, just like you are. Set up carpools—Noah’s momdrives thembothTuesday while you’ve got Thursdays — tomanage scheduling conflicts between your kids and drastically reduce the time you spend as a chauffeur. To simplify the process andmake sure everyone’s on the same page, check out the Carpool-Kids app at carpool-kids.com. It’ll let you directly Extracurricular Overload
invite other parents and set up weekly or one-shot carpool schedules.
Maintain balance. You almost certainly will need to say no to additional extracurricular activities every now and then. Sure, simultaneous baseball, football, and soccer seasons might seemhealthy and fun for your kid, but you need to consider your own needs, as well. Many parents give their children free rein over what to choose, but limit activities to one or two per season. Johnny wants to do
underwater basket weaving? Strange choice, but sure— though he’ll have to abandon either fencing or ice hockey. Make sure you weigh each child’s needs equally, and keep the rules the same for each of them.
PATIENT
Testimonials
“I came to Stretch for a frozen right shoulder due to a fall. I could not use my right arm very much at all, and this interfered withmy job and activities withmy family. Since I’ve been doing therapy, I amnow able to perform a lot of the activities that I was doing before my fall. I am very pleased with the results I’ve gotten frommy therapy at Stretch. The staff is awesome, and they really care about their patients. I would definitely recommend Stretch to everyone, and I have.” –Aimee Lunsford
“I had no idea how quickly I could recover from a torn rotator cuff. I recommend anyone who is suffering pain to start their search for relief at Stretch. Before PT, I could not even dress myself, hold a coffee cup, or hold a phone tomy ear. Now, I have full range of mobility, ride my bike, and sleep without pain. I feel I am a total success!” –Elaine Yannerella
“Stretch helpedme stabilize my shoulder. I learned how to stretchmy shoulder. My experience was good, withmore one-on-one than other PT places. Now, I can go to the batting cages, throw, and row.” –Ally Spaulding
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Dealing With Stress
HEALTHY COPINGMECHANISMS THAT PUTYOU IN CONTROL
You havemore control over stress than you think. Stress management is about taking charge of your lifestyle, thoughts, emotions, and the way you deal with problems. Nomatter how stressful your life seems, there are steps you can take to regain control. Identify Sources Chronic stress is hard to recognize. Look closely at your habits and excuses. Do you explain away stress as temporary? Do you define stress as an integral part of your life? Do you blame your stress on others? If you don’t recognize your role in creating or maintaining stress, you will never be able to control it. Find Healthy Strategies Withdrawing from loved ones, bingeing on food or alcohol, procrastinating, and sleeping toomuch are all unhealthy ways to deal with stress. Instead, find unique, healthy coping strategies to deal with stress. Focus on what makes you feel calm and in control. Avoid, Alter, Adapt, and Accept Some stressors are predictable. Learn how to predetermine your reactions by choosing to avoid, alter, adapt, or
accept. Avoid people or situations that stress you out. Talk about your feelings instead of bottling themup, create a balanced schedule, reframe your problems, look at the big picture, and practice gratitude. It’s critical to look at the glass as half-full and learn to forgive. MakeTime for Relaxation Nurturing yourself is a necessity, not a luxury. If youmake ample time for self-care, you will be in a better place to handle life’s stressors. Give yourself options like going for a walk, calling a good friend, journaling, or reading a book. Live a Healthy Lifestyle In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress. Eat a healthy diet; reduce caffeine and sugar; avoid alcohol, cigarettes, and drugs; and get enough sleep. Stress is unavoidable, but it doesn’t have to dictate your life. With stress management techniques, you can avoid chronic stress, reduce your stress levels, and live your life to the fullest.
Apple Cider
UPCOMINGWORKSHOPS!
CHICKEN
Sept. 6 – TBA Sept. 11, 6 PM – Piriformis SI Pain/ Mommy’s Experiencing Low Back Pain and Sciatica Sept. 12 – Shoulder Pain Workshop Sept. 14 – Neck Pain Workshop Sept. 18 – TBA Sept. 20 – Back Pain and Sciatica Workshop Sept. 26 – Heel Pain Workshop
With cool fall weather comes the desire for hot, comforting meals. Take advantage of fall’s abundance of apples to make this savory dish.
Ingredients
Recipe courtesy of foodnetwork.com .
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1 Granny Smith apple, cored and sliced into 1/4-inch wedges
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2 tablespoons olive oil
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2 tablespoons butter
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3 cloves garlic, minced
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4 boneless, skinless chicken breasts (about 2 pounds) Salt and freshly ground black pepper
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2 teaspoons dried thyme
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2 bay leaves
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2 tablespoons all-purpose flour
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1/2 Vidalia onion, chopped
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11/2 cups apple cider
Directions
until apple begins to get color and onions soften, about 6 minutes. Add flour and stir for 2–3 minutes. Nestle chicken back into pan, add cider, bring to a boil, then reduce to a simmer and cover. Cook until chicken is cooked through, about 12 minutes.
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Heat oil and 1 tablespoon butter in a skillet over medium-high heat. Season the chicken breasts with salt and pepper, add to pan and sear until golden, about 4 minutes each side. Remove chicken from pan and set aside. Add remaining butter, onion, apple, garlic, thyme and bay leaves. Sauté
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Inside
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AWelcome Change
Extracurricular Overload What Our Patients Are Saying
HealthyWays of DealingWith Stress Apple Cider Chicken
The MuseumofWhat?
THE WORLD’S STRANGEST MUSEUMS The Museum of What?
MOMOFUKU ANDO INSTANT RAMENMUSEUM OSAKA, JAPAN It’s not just college students and video gamers who love ramen. Since the invention of the instant noodles by Momofuku Ando in 1958, ramen has evolved into a beloved dietary staple from Japan to Jamaica. The museumnamed
Museums are a staple of vacations nomatter where you travel. Everyone has heard of the Louvre and the Smithsonian, but youmight be surprised to learn about some of the stranger museums around the world. For nearly every passion, there is a building somewhere dedicated to it. Take a look at some of the weirdest. SULABH INTERNATIONAL MUSEUMOF TOILETS DELHI, INDIA A functioning toilet is something everyone takes for granted until they don’t have access to one. In India’s capital, you can explore the fascinating history of commodes. Fromprimitive examples you would never use today to gold-plated bathroom thrones frompalaces across the world, the variety of toilets on display is staggering. Divided into three sections—ancient, medieval, andmodern—you’ll be shocked at howmuch you can learn about history and culture through an examination of the ways a society flushes (or doesn’t). THE MUSEUMOF BAD ART DEDHAM, MASSACHUSETTS There are plenty of museums dedicated to exceptional artwork fromhistory, but only one dedicated to less-than-successful artistic endeavors. The Museumof Bad Art, or MOBA, promotes itself as the home of“art too bad to be ignored.”A trip to MOBA will leave you smiling, laughing, and feeling a little better about the fact that you’re not Picasso.
after its creator offers you the chance to look at some of the strangest versions from around the world. As an added bonus, you can even design your own packaging. Bring along some chopsticks, as there are plenty of samples to slurp up. THE KANSAS BARBEDWIRE MUSEUM RUSH COUNTY, KANSAS Plenty of museums are hands-off, but that’s usually to protect the precious objects held within. At the Kansas BarbedWire Museum, not touching the exhibits is just sound advice. The development of barbed wire was instrumental in settling the American West, and this museumpays tribute to the ingenuity of those farmers who wanted tomake sure their cattle stayed on their property and thieves stayed out.
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