Advanced Physical Therapy & Fitness - August 2021

Advanced Physical Therapy & Fitness - August 2021

AUGUST 2021

WWW.ADVANCEDPTANDFITNESS.COM | 970-301-3149

STILL MISSING LACIE? I MAY HAVE MORE STUDENTS IN THE FUTURE!

schedule while performing the duties of a PTA. Lacie’s time in my clinic was her first four-week rotation.

For one glorious month this summer, I wasn’t the only one helping patients here at Advanced Physical Therapy and Fitness — I had a great student named Lacie Devore at my side. If you came into the clinic in late May or early June, odds are you remember Lacie well. She’s a nontraditional student, former beautician, wife, and mom. Her sweet personality and considerate, professional manner helped her make a lot of friends here in just a short time. Even if you remember Lacie, though, you may not know exactly why she arrived here or why she stayed only four weeks. That’s why I decided to write this newsletter. I want to let you in on some of the secrets of PT, including the training people like Lacie go through. As I said, Lacie came to me as a student. She’s attending Morgan Community College’s Physical Therapy Assistant (PTA) program. To become a PTA, you need to do three to four clinical rotations, which means spending time working side-by-side with a physical therapist and mirroring their

Lacie is the first student I’ve worked with in this way. I actually knew her before her rotation because she used to be a personal trainer here at the Work Out West Health Club. We got to know each other then, and when Lacie and her school learned many clinics had stopped accepting students for rotations because of COVID-19, she reached out to me. I contacted the director of her program, and we set up Advanced Physical Therapy & Fitness as an approved rotation site. It was a pleasure to work with Lacie during her four weeks of training. As the PT, I continued to do patient evaluations and determine customized plans of care for each patient, while Lacie handled the follow-through for those plans with my supervision. She got to know my patients, and I helped her learn as she worked. Since Lacie left, many of you have told me you miss seeing her in the clinic. That just goes to show what a fantastic job she did! I decided to accept Lacie as a student in part because she already had professional experience in hairdressing and personal training under her belt. I knew I could trust her to conduct herself well and treat my patients with respect. That said, I enjoyed having an extra pair of hands in the clinic so much that I may take on more students in the future, even traditional ones. Working with Lacie was a great experience, and it definitely whetted my appetite for teaching. I’ve always dreamed of teaching as well as practicing PT, and my time with Lacie confirmed that I’m heading in the right direction. I hope that if I bring more students into the clinic, you’ll embrace them just like you did Lacie! She had a fantastic experience here, and while some of it is due to my teaching, much of it is because of kind, courteous people like you. Thank you for making her rotation so special. –Dr. Thomas Cleveland

Lacie having fun with her family

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WANT TO GET THE MOST FROM YOUR HEALTH CARE? TRY THIS UNDERUSED TOOL

Are there alternatives to consider? Sometimes, the most common treatment isn’t necessarily the best one for you. If you’re hesitant to take a new medication because of the side effects, for example, ask about alternative medications or therapies. Be prepared that some alternative treatment options may require a greater commitment to lifestyle changes to see results. Follow-up question: Asking “Why do you recommend this procedure/medication over the other options?” will help you understand the factors your doctor has considered when making their recommendation to you. What results can I expect, and how long will it take? This is an often-overlooked question. Say you tell your doctor you have back pain, and they recommend physical therapy. You may be expecting to be pain-free ASAP, while they may think that a successful treatment will yield increased mobility and reduced pain over the course of a few months. It’s important to be on the same page about what to expect and how long it will take to see improvements.

When you’re sitting in your doctor’s office feeling unwell — your pain compounded by anxiety from researching your symptoms — it’s easy to assume the worst. You may be worried about whether your insurance will cover necessary medications or procedures and wonder if there are any good options that will actually help. These worries are normal and understandable, but there’s a rather simple way to ease your mind. To feel empowered to make the right health care decisions for yourself or your loved ones, you need to gather information, and that starts with asking good questions. What are the benefits and the risks? To make an educated decision about your health care, you need to know the good, the bad, and the ugly of treatment options your practitioner presents. Since you want to get better, it’s easy to remember to ask how suggested procedures or medications will help. But don’t forget to ask about the downsides, risks, or potential complications.

Pro tip: To humanize the situation and help you understand how to think through a given decision, ask your provider: “What would you tell your family member about the benefits and risks of this procedure if they were considering it?”

A healthy dose of curiosity may be all you need to get more from your health care and feel confident in your decisions.

BY GOING BACK TO SCHOOL STAY SHARP AS YOU AGE

learning entirely new-to-them subjects, like how to speak a foreign language, use a new piece of technology, or make art. Convinced of the benefits but not sure where to turn to learn? Try these two sources. Most colleges are designed with the traditional, 20-something college student in mind, which may not appeal or be a great fit for adults in their 50s, 60s, and beyond. But many universities are starting to cater to an older crowd with lifelong learning programs. One example is the Osher Lifelong Learning Institute at the University of Washington (UW). UW’s program offers a full course schedule on subjects in the arts, sciences, and current events taught by qualified faculty and provided at an affordable rate. There are over 100 such programs at universities across the U.S. Have a longtime dream to write children’s books? UC San Diego Extension has a certificate program for that! If you’re looking to dive into a single subject or perhaps you’d like to continue working in retirement or shift gears later in your career, certificate programs are a great option. No previous education is required. Most certificate programs are open to all, typically run for less than a year, and easily accommodate part-time learners. Celebrate your years of hard-earned wisdom but commit to keeping your brain young by going back to school this fall.

While you may be happy for the years of wisdom you’ve gained since being in your 20s and 30s, you might be missing the mental sharpness you once had. Why not have the best of both worlds? Scientists have found that the human brain changes with age — neurons fire more slowly, for example, and short-term memory recall can be more challenging — but that we often underestimate our capacity to continue learning as we grow older. Negative stereotypes about aging can reinforce these beliefs. However, new research is showing that older adults who’ve committed to immersive study of a new subject show brain function akin to someone 30 years younger. This goes beyond the tired advice to do a crossword puzzle or work a sudoku puzzle every day. The participants in this research study were

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IS THIS GOOD FOR ME? APPS TO HELP YOU MAKE SMART FOOD CHOICES

Switch It Up FoodSwitch is a mobile app developed by an international health advocacy group, The George Institute for Global Health. Even packaged foods that purport to be healthy can have high levels of salt, sugar, and saturated fat. While valuable information appears on nutritional labels, they can also leave you more mystified than empowered. In that case, simply open the FoodSwitch app, scan the bar code of the item you’re interested in, and get instant nutritional information and options for healthier alternatives. Each item gets a Health Star Rating from .5–5, making it easy to understand where the item falls on the health spectrum and how it compares to other brands. If that item doesn’t meet your dietary needs, let FoodSwitch recommend an alternative. In a Snap If you’re already a dedicated Snapchat user and don’t want to add another app to your phone, you’re in luck. Snapchat has recently implemented a scanning technology powered by the nutrition-tracking app Yuka. While it has similarities to FoodSwitch, the format Snapchat uses lays out the nutritional pros and cons of each item and gives each item an overall rating on the traffic-light system. Green means good to go, yellow means proceed with caution (moderation), and red means reconsider or only eat this item rarely.

Sometimes going grocery shopping can leave you feeling more like a detective than a human just trying to feed yourself and your family. Sleuthing down the snack aisle brings up questions about whether gluten-free means “good” and whether no added sugars means “nutritious.” The foundation of healthy snacking includes fresh fruits and vegetables, but how can you make smart (or smarter) choices when buying packaged snack foods? New smartphone apps mean the answer is just one bar code away.

With these two apps, you can put down your magnifying glass and pick up your smartphone. Making healthier snack choices is right at your fingertips.

5-INGREDIENT CHICKPEA SPREAD

TAKE A BREAK!

Inspired by TheKitchenGirl.com

Slather this vegan chickpea spread on your favorite bread, top it with sliced veggies and sprouts, and pair it with an icy glass of lemonade for the perfect summer lunch.

INGREDIENTS

• 1 tsp Dijon mustard • 1/8 tsp salt • Black pepper, to taste

• 1 15-oz can chickpeas, rinsed and drained • 2 tbsp vegan mayonnaise (DIY or store-bought)

DIRECTIONS

2. When the mixture is smooth, spread it onto your favorite bread to make a sandwich, add a dollop to salads, or scoop it with crackers for a delicious summer snack.

1. In a medium bowl, combine all five ingredients. With a potato masher, crush chickpeas and mix all ingredients together.

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

970-301-3149 www.advancedptandfitness.com 5701 W. 20th St. Greeley, CO 80634

INSIDE THIS ISSUE

1. REMEMBERING LACIE, MY STUDENT PTA

2. HOW TO GET THE MOST FROM YOUR HEALTH CARE GOING BACK TO SCHOOL LATER IN LIFE 3. APPS THAT HELP YOU SNACK SMARTER 5-INGREDIENT CHICKPEA SPREAD 4. THE RIGHT WAY TO BREAK IN NEW SHOES

‘OUCH, MY FEET!’ THE RIGHT WAY TO BREAK IN NEW SHOES

2. Rotate your footwear. A 2013 sports medicine study found that runners who rotate between two pairs of shoes can lower their risk of running-related injuries by 39%. After your new shoes have made it through the “slow start” process, consider keeping your old ones in rotation for a few more weeks so you’ll be less likely to hurt yourself. 3. Listen to your body. Having proper footwear is crucial to the health of your feet, knees, hips, and lower back (your weight distribution starts in your feet, after all!), so pay attention to how those areas feel during the break-in process. Are you still walking differently after a day or two in your new shoes? Does a part of your body ache that didn’t before? That’s more than the break-in blues! Your new footwear could do long-term damage to your body, so invest in a new pair or visit a podiatrist or physical therapist for help. Want to learn more about the fickle relationship between humans and shoes? Check out “These Shoes Are Killing Me!” an episode of the “Freakonomics Radio” podcast that aired May 19, 2017.

If you love to run, hike, or take long walks, then you’re probably familiar with "the new shoe dilemma." It happens in your head and goes something like this: “I really need new shoes; my old ones are falling apart!” “Are you sure? They’re expensive.” “I’m sure.” “But what about the break-in period? It hurts! You can wait another month, right?” The break-in period is the uncomfortable 2–3-week period when your shoes feel new or stiff and don’t fit quite right. You might even end up with sore feet or a blister. Unfortunately, it’s crucial that you suffer through this rough patch to ensure you’re not stuck with falling-apart, unsupportive shoes. Here are three ways to make the process less painful. 1. Start slow. According to the Department of Health and Human Services, you should break in new shoes over the course of a few days. Start with one hour in the morning and one in the afternoon. Then, if your feet still feel good, increase the time frame until you’re comfortable wearing them all day.

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