Accelerate Therapy & Performance - March/April 2022

Accelerate Therapy & Performance - March/April 2022

THE RECOVERY REVIEW

Happy Days

MAR/APR 2022

How Optimism Makes Me a Better Person

“I strive for optimism because it makes me a happier person — but also because I believe optimistic people get things done.”

I strive to be around optimism. When I meet a positive person, I immediately want to know them better, and I enjoy spending time in their presence. March is Optimism Month, so it’s the perfect time to celebrate optimistic people and their outlook on life.

Of course, it’s easy to be optimistic when things are going well — it gets a lot more difficult when you’re going through a hard time. I can’t say I’m always successful, but I do my best to reframe the circumstances. I remind myself that even though the situation is difficult, it will carry me forward to the next stage in my life. because our corporate wellness and injury prevention programs are expanding rapidly. Finally, corporations are waking up to the fact that they need to build a culture of wellness in their workplaces. It has taken many years to get here; I’ve been doing injury prevention for 17 years, well before it was popular. But sticking with it has paid off. I’m optimistic that people are ready for a change, and I’m glad to be part of it. Success doesn’t always come right away. So far this year, I’ve been traveling all over the country In the end, I strive for optimism because it makes me a happier person — but also because I believe optimistic people get things done. Pessimism encourages you to worry about the worst outcomes and try to consider every negative “what if?” But there’s always the risk of failure in life, no matter what you do. If you spend too much time trying to prevent it, you’ll never succeed. So, I would prefer to aim high and fail than aim low and get mediocre results. I can learn from the failures, and I’ll never succeed if I don’t try. But it requires an optimistic outlook to take that leap. Having one is a gift I cherish and never want to lose.

Right now, we seem to live in a culture of pessimism. The news and social media always encourage us to look at things negatively rather than provide an emotional

boost. Those influences make it difficult to be optimistic, so I’ve been lucky to have mentors who taught me how to look on the bright side of life — they’ve even helped me be willing to take risks. The first was my swim coach in high school. In my junior year, she told me that I was good enough to swim in college. I hadn’t realized that, and I wasn’t even in the frame of mind to consider it. But her encouragement motivated me to try (and succeed). Another inspiration was my first physical therapy boss, who always let me try new things and pushed me outside of my comfort zone. She helped me grow as both a person and a physical therapist, and she taught me what is possible. I’m also part of a strong faith community that was not created through fear and judgment but positivity and grace. I’m grateful that we center our practices on helping one another and finding ways to make the world a better place. My husband, mother-in-law, and oldest son are also some of the kindest and most empathetic people I know, and they challenge me all the time to do and be better.

- Delaine Fowler, PT, DPT

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How to Treat Injuries at Home ICE OR HEAT?

Whenever we suffer an injury that doesn’t require a doctor visit, we are usually told to do one of two things: ice the area or apply heat to it. Different injuries require different treatments. For example, applying heat to an ankle sprain will not help as much as applying ice. Let’s look at which injuries require heat or ice and how it relieves pain or reduces swelling. Injuries You Should Apply Ice To You want to apply ice to acute or short-term injuries. Acute injuries consist of ankle or knee sprains, muscle or joint sprains, red or swollen body parts, and pain after an exercise. Icing an area will lower the amount of swelling you have and make the healing process quicker. Be sure to limit icing sessions to 20 minutes. Over-icing can irritate your skin or cause tissue damage. If you have an ice pack or frozen packages in your freezer, you can use those to treat the painful areas. If not, you can put ice in a bag. Wrap it or any other item you’re using in a paper towel or washcloth before applying it to your skin. You should continue to ice your injury for the next two days.

Injuries You Should Apply Heat To If you have chronic pain, it’s best to apply heat to that area. This pain can tell you that your body hasn’t fully healed from the injury. You can use heat for muscle pain or soreness, stiff joints, arthritis, and recurring injuries. Applying heat allows your blood vessels to expand and help your muscles relax. Only use heat in 20-minute increments and don’t sleep with any heating treatment. This can cause blisters, irritation, and maybe burns. You can use heat for 2–3 days after the injury occurs. Use a heating pad or a hot, wet towel, or take a hot shower or bath to relieve pain. An easy way to determine if you need to ice or heat an area is this: If it’s swollen, apply ice. If it’s stiff, use heat. But if you’re unsure if you should use ice or heat, or if the pain is still occurring after treatment, contact your PT for assistance. They will provide you with further treatment options to help you with your discomforts.

Physical therapy has been around in one form or another for centuries, with some historians tracing the practice back to Hippocrates in 435 B.C. But modern physical therapy’s most tenacious champion in the U.S. was Mary McMillan. This Women’s History Month is the perfect opportunity to celebrate her extraordinary accomplishments. Mary McMillian was born in 1880 in Massachusetts, but after her mother’s death when she was 5, she lived with her aunt in Liverpool. She studied what was then called “gymnastics,” which examined how the body’s movements affected a person’s overall health — a proto-physical therapy. She returned to the U.S. in 1917, only to learn that American physicians were unfamiliar with her specialty. But, undeterred, she used her considerable skill to help patients recover from polio, which often caused varying degrees of paralysis. In 1918, McMillan joined the U.S. Army and helped wounded soldiers as a “reconstruction aide” — what we would today call a physical therapist. She was the first person to hold the title in the U.S. She also established the first Physical Therapy Department at Walter Reed General Hospital

and trained approximately 200 other reconstruction aides.

After the war, she achieved her most memorable accomplishment, helping to found the American Women’s Physical Therapeutic Association (AWPTA) in 1921. Today, the organization is known as the

American Physical Therapy Association (APTA), and it remains the nation’s most prominent professional association for physical therapists, boasting more than 100,000 members. McMillan, unsurprisingly, served as the organization’s first president. Later, she moved to China, where she headed the Department of Physical Therapy at the Peking Union Medical College. But due to the escalating second World War, all Americans were evacuated to Manila. Following the bombing of Pearl Harbor in 1941, the Japanese captured Manila, and she knew she would become a prisoner of war. Determined to help, she drove a truck to the hospital to collect medical supplies she could use in the internment camp. McMillan was freed in 1943. She continued to practice physical therapy and helped found the World Confederation of Physical Therapy before her death in 1959. Her incredible life serves as an inspiration to physical therapists everywhere, demonstrating the difference one person can make for countless people by utilizing education, hard work, and perseverance to help them overcome.

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MAR/APR EVENTS

A Pain in the Jaw Understanding TMJ Disorders

It’s not just our legs, arms, and backs —we get pain all over our bodies, including our faces. Physical therapy doesn’t stop at the neck, and it can help many patients with temporomandibular joint (TMJ) disorders.

April 21 – 6 p.m. Shoulder Workshop

The TMJ connects the jaw to the skull. When this joint becomes damaged due to injury or overuse, it can cause TMJ disorder. TMJ symptoms include jaw popping or clicking, headaches, jaw pain or soreness, jaw locking, and earaches. The issue can occur either at the jaw ends or on both sides of the face. While it’s often unclear what causes any particular case of TMJ, some people are particularly at-risk. They include people with arthritis, those who have suffered from a jaw injury, and people who have a long-term habit of grinding their teeth. Sometimes, even simple teeth misalignment or routine gum-chewing can be enough to cause a problem. If you’re experiencing symptoms of TMJ, you should visit your doctor or dentist for guidance. For many people, TMJ is minor, and over-the- counter painkillers or ice packs can control the pain. Other cases are more disruptive and may require a dental splint, acupuncture, muscle relaxers, or even a joint replacement. It makes sense to attempt physical therapy before considering more drastic treatment options. These days, more dentists and specialized physical therapists are working together to treat patients with TMJ disorder, and the team approach is paying off. The key is to find a physical therapist who understands craniofacial disorders and the relationship between the neck, teeth, and jaw. During a TMJ’s first physical therapy appointment, the physical therapist will perform a comprehensive evaluation of your body, including your neck, shoulders, and spine, which may be contributing to the problem. Treatment can include massage, jaw exercises, or joint mobilization. In some cases, electrical stimulation or ultrasound may help decrease tension in the jaw and provide relief. Working together with a dentist, the therapist can design a custom program that’s tailored to each patient’s needs.

Call the office at 704.630.9656 or email Leslie at [email protected] to sign up.

VEGAN REUBEN

Inspired by MyDarlingVegan.com

Indulge in this St. Patrick’s Day classic — vegan style!

Ingredients

• • • • • • •

8 oz tempeh

• • • • •

1/2 tsp garlic powder

1/2 cup vegetable broth 1 tbsp balsamic vinegar 1 tbsp vegan Worcestershire sauce

2 tbsp olive oil

Bread of choice, toasted

1/2 cup sauerkraut Vegan Swiss cheese (optional)

1 tsp liquid smoke 1 tsp onion powder

If you or someone you know is suffering from TMJ symptoms,

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1/4 cup Thousand Island dressing

1 tsp paprika

our physical therapists are here to help. We are experienced in treating this disorder and would love to evaluate your case. Reduced or eliminated pain is possible — give us a call today!

Directions

1. Cut tempeh into 4 thin slices. 2. In a shallow bowl, combine broth, vinegar, Worcestershire sauce, liquid smoke, onion powder, paprika, and garlic powder. Marinate tempeh in mixture for 30 minutes. 3. In a large skillet, heat the olive oil. Cook tempeh in the oil for 5 minutes per side. 4. Between toasted bread, layer tempeh, sauerkraut, cheese (optional), and dressing. Enjoy immediately.

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INSIDE

Accelerate-PT.com

• Celebrating Optimism Month PAGE 1 • Is Your Injury Swollen or Stiff? • Mary McMillan, America’s First PT PAGE 2 • How PT Can Help with TMJ Disorders • Vegan Reuben PAGE 3 • Packing Tips to Save Your Back, Wallet, and Sanity PAGE 4

Leaving on a Jet Plane? 3 ESSENTIAL PACKING TIPS

Many people are considering traveling this spring for the first time since the pandemic

tote or backpack. With the extra room, you can avoid checking another bag. Never check essential items. Lost luggage is the worst way to start a vacation, but it

started. A lot has changed since 2020, but packing for vacation remains a hassle, and baggage fees haven’t gone anywhere. Here are some essential tips to keep your load as light as possible — physically and mentally.

Make a list. It’s just as easy to forget things as it is to overpack. Solve both problems at once by creating a packing list in advance. Consider in detail what you’ll need, and put it in writing. As each item gets added to the suitcase, check it off. Writing everything down creates a system to prevent leaving anything behind. And when it’s all on paper, you’re more likely to notice that you probably don’t need that many pairs of sandals. Use your personal item for extra storage. Airlines generally allow travelers one carry-on bag and one personal item. The dimensions allowed vary by airline, but the general rule of thumb is that the personal item needs to fit under the seat in front of you. Don’t bring a small purse or a laptop bag when you can take a large

happens. If your luggage is misplaced, you probably won’t get it back that same day. So, you need to pack all essential items, like prescription medications or glasses, in your carry-on bag. Some experts even recommend tossing an extra shirt or pair of underwear in your carry-on in case your bag gets lost. You’ll be glad to have them if something goes awry. Packing smart will make for a less stressful journey. You can kick back, relax, and enjoy the trip knowing that everything you need is right there in your suitcase, and everything you don’t need is safe at home.

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