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www.GilbertPT.com July 2017
The Gilbert Gazette
Staying Injury-Free
W ith everyone getting more avoid injury. The most important things to do are to warm up properly and strength train properly to build up the deficits in your body. Warming up before physical activity is necessary because our body can’t go from zero to 60 instantly. A lot of us are weekend warriors. We sit at a desk all week in a sedentary state, then rush outside on the weekend to dive into physical activity. This can be a recipe for injury if you don’t take the time to warm up properly. active in the summer, a lot of people ask me how they can
the development of certain muscles and doesn’t promote growth in other muscles. By strength training and cross- training, you can build up your weaker muscles to provide more balance to your body from a biomechanical standpoint. Warming up and stretching prevents more injury than anything else. Stretching also promotes flexibility as you age. If you don’t warm up, stretch, and incorporate physical activity into your life, you’re more likely to become stiff and lose strength as you age. One of my biggest pet peeves is seeing people walk into a gym, walk up to a treadmill, and just start exercising at full speed without warming up and stretching first. While everyone is different, we generally recommend stretching your quad muscles and hamstrings before hopping on the treadmill. We tell patients to hold each stretch for a minimum of 30 seconds at a time and do three repetitions of the stretch on each side before moving on, so they spend adequate time
stretching. If you need advice on specific stretches for your favorite physical activity, please come see us. We’re happy to provide stretches that are specific to you. But how can you tell if you are already injured? Well, if you’re seeing a change in the way you would normally do your activity — for example, if you’re used to running for 30 minutes, but you start to hurt halfway in and you stop to do something else, or if you’re compensating for pain by changing your normal activities — you should go see your physical therapist. The answer isn’t eliminating or stopping the activity, it’s about shoring up your body’s deficits so you can enjoy your favorite activities again.
“Warming up and stretching prevents more injury than anything else.”
Along the same lines, if you haven’t been running or biking all winter, you can’t just pop out and do a 30-mile bike ride or a 5-mile run immediately. You have to start small and increase the duration and intensity of your sport gradually.
After warming up, you should also make sure to properly strength train. Every sport encourages
– Michael M Gilbert, DPT
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Get Up Offa That Thing!
“Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death.” Those are the words of Dr. James Levine, who made headlines back in 2014 when he released the results of years of research into what’s really killing Americans. Just as cigarette use was killing Americans in droves back when the population still smoked, the prevalence of desk jobs is a huge health risk today. Humans, it turns out, are meant to be on their feet and on the go, just like our ancestors were. “We have created for ourselves a modern way of living that clashes with the way we’re meant to be,” Levine says. We’ve seen that sitting can also lead to other health issues, like carpal tunnel syndrome, pinched nerves, and strained eyes and muscles. And if you’re not in good shape (because you sit all day at work), you’re more likely to get injured doing other activities in your life. Levine says that ideally, you’d spend four hours a day on your feet. Of course, that may not be an option for many of you, especially if you work a desk job. We recommend getting up at least once an hour and walking around for a few minutes. Even a trip to the water cooler is better than nothing! If You Want to Live More, Sit Less
But the real way to combat a sedentary job is to live an active life after hours. A lot of us want to
plop down in front of the TV, but we’d be better off taking a long walk after work and spending some time cooking in the kitchen — on our feet, of course.
You can also go to a standing desk, or even a treadmill desk — which Levine invented.
July Testimonials Don’t Just Take Our Word for It
NO MORE CONSTANT PAIN! “As a full-time working mother of two young girls, as well as a soccer
coach, I did not have time to be sidelined with severe back and leg pain. I learned over the years to ignore the pain, as being sidelined was not an option for my busy schedule. When the pain proved to be too much, after landing myself in the hospital and being unable to do what I needed and wanted to do, I opted to try physical therapy. And it was by far the best decision I ever made. Thanks to the wonderful and patient staff at Gilbert, I was able to not only improve my pain and eliminate my leg numbness, but I also learned how to recognize my limitations and build my back strength back up. For the first time in over five years, I am able to function without constant pain, and I owe that success to Gilbert Physical Therapy.” – Karen L.
PAIN-FREE! “I returned to Gilbert PT after several years, due to recurring pain in my hip. Getting out of a car, out of a soft chair, and often out of bed in the morning were all painful. After physical therapy, including an alignment of my S.I., I can once again do these everyday activities pain-free. Thank you, Dr. Gilbert and staff!” – Beverly G.
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TREATMENT OPTIONS Different Professionals Use Different Tools
U nfortunately, some medical professionals believe that physical therapy cannot provide real pain relief. In fact, one doctor told me that he considered physical therapy a good distraction for the patient during the time it takes to heal. I was offended by this comment, but then I realized that the doctor had been conditioned to believe this. Throughout school, we are taught specific tools to use in our professional lives, and we are taught why our own tools are the best options. However, there are constant advancements in the medical field. While I agree that traditional treatments like drugs, surgery, or injections are the best option for some, they are not best for all. Surgery, injections, and drugs are the last options I would consider for treating pain. Instead, I would use the tools I learned throughout school to treat pain. Some patients come to me sold on the idea that they “need” surgery. Generally, they don’t do well with physical therapy because they are unsatisfied with the tools that I can provide for them. If a patient is convinced that my tools cannot help them, they won’t seek out therapy.
It’s important that patients know they have treatment options, and if they educate themselves about those options, they have a better chance of finding treatment for their pain. Here is an example. If a patient is suffering from a herniated disc, they could see a physical therapist or an orthopedic surgeon. If the disc has a severe enough herniation, surgery may be recommended. However, a physical therapist may recommend extension exercises for the spine. Both options have value, but the tools are different. Ultimately, the patient will choose the option about which they are most educated. Patients may not even know that physical therapy is an option, which is why I am committed to spreading the word. Remember, when seeking pain relief, you have more options than just the traditional doctor. Medical advancements are taking place every day, and while some people may need drugs, injections, or surgery, there are other choices. I encourage you to do some research on your own and figure out which treatments are available for pain relief.
– Dr. Michael M. Gilbert
Take a Break
One-Pan Mexican Quinoa
Grid n°699857324 easy
Ingredients
2 4 3
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1 tablespoon olive oil
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1 cup corn kernels, frozen, canned, or roasted
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2 cloves garlic, minced
4 9
6
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1 teaspoon chili powder
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1 jalapeno, minced
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½ teaspoon cumin
1 3
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1 cup quinoa
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Salt and pepper to taste
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1 cup vegetable broth
9
8
5
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1 avocado, halved, seeded, peeled, and diced
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1 (15-ounce) can black beans, drained and rinsed
3 2 5 4 5 6
3 8 9
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Juice of 1 lime
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1 (14.5-ounce) can fire- roasted diced tomatoes
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2 tablespoons chopped fresh cilantro leaves
8
1 9 6 4
Directions
5
1. Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeno and cook, stirring frequently, until fragrant, about 1 minute. 2. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder, and cumin; season with salt and pepper to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice, and cilantro. 3. Serve immediately. Recipe adapted fromDamnDelicious.net.
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Staying Injury-Free INSIDE 1 2 3 4 this issue
Get Up Offa That Thing! July Testimonials
Treatment Options One-Pan Mexican Quinoa
The World’s Happiest Vacations
Destination: Happy People Visit the Happiest Places in the World — It’s Contagious V isit a hustling, bustling tourist trap and what do you get? Crowds of competitive travelers and a local populace that is sick to death of them. Visit a place with happy people, sunny beaches, rich culture, and perfect weather give tourists a taste of paradise that the natives enjoy all year long.
Next in line is a state that has little in common with the Aloha State. Alaska came in second place for the third consecutive year. With eight national parks, including Denali, Glacier Bay, and Gates of the Arctic, Alaska’s 663,000 square miles are filled to the brim with the wonders of nature. The Happiest Country in theWorld Denmark has long been the standard-bearer in this category. This year, it relinquished the title to its Scandinavian sister. Norway is home to some of the most breathtaking vistas on earth, most notably its western fjords like the world-famous Geirangerfjord and Nærøfjord. For the city wanderer, you’ll find choice seaside restaurants and walkable streets in towns like Bergen, the country’s second-largest city, which sports rainbow architecture and a 15th-century waterfront. Knowing the heart of a destination begins and ends with its people. Tack on beautiful scenery and daydream-worthy activities, and you just found yourself the perfect vacation.
and you get good service, friendly faces, and you’ll learn firsthand what Harvard researchers affirmed in a 2012 study: Happiness is contagious. Luckily for the average traveler, the places that topped a nationwide Gallup poll and the United Nations’ annual World Happiness Report have plenty to offer in addition to cheerful locals.
The Happiest States in the U.S. If we were to tell you that Hawaii is the happiest state in the country, you probably wouldn’t be
surprised. And sure enough, Hawaii ranked first in overall
happiness for the sixth consecutive year. The
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