Advanced PT Torrington - March 2021

Advanced PT Torrington - March 2021

MARCH 2021

WWW.PHYSICALTHERAPYCT.COM|860-482-0600

CREATE YOUR OWN LUCK THIS ST. PATRICK’S DAY WHY I STOPPED GIVING CREDIT TO LEPRECHAUNS AND STARTED BELIEVING IN MYSELF

When I was a kid, I used to believe that luck struck at random. But that all changed when I went to college. There, I learned a lot about medicine and, more importantly, myself. The deeper I got into my research, the more clearly I saw my own life. I realized that up until that point, I’d been going through life scared. I was worried that the worst possible thing would happen in any scenario, and I credited luck when I made it through unscathed. When I won a competition or aced a test, I thought, “Heck yeah, I’m lucky!” But when I looked back at these experiences, I realized two things:

mindset and the upbeat atmosphere my team and I try to create rubs off on our patients — because no one deserves a pick-me-up more than you. The truth is that no one comes to physical therapy because their body feels great and they’re perfectly happy (unless you count me and the other PTs). Patients visit us when they’re in pain or need help. It’s hard to see the glass as half-full when you feel that way, but you really should try. Studies show that if you expect the worst when you go into PT, you won’t recover as well or as quickly as someone who has an optimistic attitude. Doctors have known this for a long time, and that’s why we’re your biggest cheerleaders. Way back in 2001, researchers surveyed 16 studies on the attitudes of patients recovering from lower back pain, heart surgery, and everything in between. They found that across the board, people with positive expectations recovered more quickly and had less pain after surgery. That’s why I sit down with patients every day and explain that if they’re worried about their progress, those fears can actually hold them back. Instead, it’s best to work hard, trust the process, and be hopeful about the future. If you ever feel stuck, check out the wall of patient stories in our waiting room. Reading about someone else who recovered from knee surgery, an ACL tear, or a hip replacement might help you see that things can get better. It sounds cheesy, but all you need to do is buckle down and believe in yourself. You can make your own luck. My eternal optimism goes way beyond the clinic. This month, I’m using it to manifest some March Madness luck for the UConn Huskies. Tucker, Avery, and I all graduated from UConn, so we’re huge Huskies fans. It’s exciting to see the women’s team near the top of the rankings, and I’d love to watch the men make a run at the tournament this year like they did in the past. If you’re a fan, too, send some positive thoughts their way. It’s time that UConn reclaimed its title as the college basketball capital of the world! –Kevin Smith

1. The worst almost never happens, so why should I be afraid?

2. Luck didn’t get me those things: Hard work did.

Those revelations changed my whole mindset. I left school feeling more positive and in control of my life. Now, I’m an eternal optimist. I firmly believe that if you work hard and trust the process, good things will happen. When people call me lucky these days, I don’t disagree with them, but privately, I credit the fact that I put my head down, forged ahead, and treated people well. I’ve found that if you’re good to other people, they’ll be good to you, too. Maybe luck does exist, but if it’s out there, I think it’s up to us to create our own. As Thomas Jefferson once said, “I’m a great believer in luck, and I find the harder I work, the more I have of it.” I might just have that quote on my headstone! If you’ve worked with me in the clinic, you might have been the target of my relentless positivity. I always hope that my

• 1 860-482-0600

Published by Newsletter Pro | www.NewsletterPro.com

MIND OVER MATTER HOW YOUR EMOTIONS AFFECT YOUR HEALING

When combating pain, patients tend to think physically. They recognize how much the pain hurts them or hinders their ability to do what they love, and they focus on the physical ways this can be improved. However, researchers have found that this isn’t the only way to deal with and overcome pain. Psychological researchers have discovered that merely thinking about a time when you were happy, sad, or scared, can cause a real, visceral reaction from your body. You can begin to sweat and experience a faster heartbeat when you recall that time you were scared, or you can genuinely smile or laugh as you remember a pleasant memory with a loved one. That same idea can be applied to healing from a physical injury, too. According to researchers at Harvard University, being in a constant state of anxiety, stress, or depression — as is common when experiencing an injury — only heightens your body’s fight or flight response. This raises your blood pressure and inflammation, resulting in increased pain. Essentially, your body is trying to survive and is working overtime to succeed. It’s compensating for the area in pain, and all energies are going into what’s wrong, rather than preventing other issues. This is the mind-body connection, and it has a common effect on patients healing from injuries, cardiac events, major surgeries, and other medical events. Without proper intervention, diminished mental stamina can wreak havoc on your body. It’s vital that you prioritize your mental health as you heal from an injury, and you can start with these three tips.

Keep a Journal: It might sound cheesy to write down your thoughts each day, but a journal can be the tool you need to pinpoint specific stressors. You might find you have a consistent diminished mood in the early afternoon or after interacting with a coworker. By identifying these triggers, you can better combat them. Find Social Support: Life’s better with someone by your side, isn’t it? Find and surround yourself with people who motivate you most. Ensure your circle has people you can trust, vent to, and who are honest and supportive. Seek Professional Help: A physical therapist can help you find the relief you need physically, while a psychiatric therapist can help you navigate your emotions and mental hurdles in overcoming this pain. Therapy is not just for those with diagnosed conditions. It can help you sort out your emotions and develop healthy coping mechanisms for improved well-being. Recovering from pain is never an easy road so don’t be your own worst enemy. Our team is here to support you during your physical journey, be the cheerleaders you need mentally, and offer any suggestions we can to increase your mental well-being. Just ask us how!

2 • WWW.PHYSICALTHERAPYCT.COM

Published by Newsletter Pro | www.NewsletterPro.com

LAUGH MORE, AGE LESS WHY LAUGHTER IS GOOD FOR YOU

As we age, we’re told to wear sunscreen, eat more vegetables, take vitamins, and even walk more — all in hope that our internal clocks will slow down and we will age better. But something as simple as laughter could actually be one of the easiest ways to slow the ticking clock of aging. Scientists have long known that laughter can be therapeutic and help us live longer. It has been shown to reduce wear and tear on our bodies and improve our relationships. A Norwegian study found that those who prioritized humor were more likely to live past 70 than those who didn’t laugh often. At a biological level, laughter can reduce tension in your muscles and activate a powerful stress-relief response from your brain by releasing dopamine. Just one chuckle may even improve your breathing and heart function! In fact, laughing can work wonders for the heart.

One study showed that laughter therapy helped reduce the blood pressure and cholesterol levels of its participants. Their blood circulation improved, too. Studies have also found that regular laughter can help strengthen your immune system, and it has long-term benefits for those with respiratory conditions.

In addition to your body, laughter is also good for your social life. (And we don’t mean that people will want to spend time with you if you have all the good jokes!) Throughout history, laughter has been an evolutionary sign of understanding. When there are language barriers, laughing together

can create camaraderie and a tighter bond between people of different cultures. The dopamine release that comes with laughter aids in stress relief and creates powerful memories that can improve your mood and strengthen friendships. Of course, laughter has its downfalls, too. Laughing at someone else’s expense is detrimental to their health and can harm your relationships. So, stick to light jokes and actively seek shows, cartoons, or people who make you laugh. You’ll feel good, and your body will be pretty happy, too.

ASPARAGUS AND SMOKED MOZZARELLA

TAKE A BREAK!

PIZZETTES Inspired by EatingWell.com

INGREDIENTS

DIRECTIONS

• 1 lb prepared whole- wheat pizza dough, divided into 6 equal portions • 12 oz asparagus spears, trimmed and cut into 1-inch pieces • 1 tbsp extra-virgin olive oil • 1/4 tsp salt • 1 cup shredded smoked mozzarella cheese • 1/3 cup scallions, thinly sliced • 2 tbsp walnuts, toasted and chopped • 1 sprig of fresh mint leaves, torn • Zest of 1 orange

1. Preheat oven to 500 F and ensure there are two racks in your oven. 2. Line a large baking sheet with parchment paper, stretch each piece of dough into a 7-by-3-inch oval and arrange evenly on the pan. 3. On a second baking sheet, toss asparagus with oil and 1/4 tsp salt. 4.Place dough on top rack and asparagus on bottom and bake for 3 minutes. 5. Remove both trays from the oven, sprinkle cheese over the dough, then top with asparagus and scallions. 6. Return pizzettes to oven and bake until the crusts' edges are golden, about 8–10 minutes. 7. Remove from the oven and sprinkle with walnuts, mint, and orange zest before serving.

• 3 860-482-0600

Published by Newsletter Pro | www.NewsletterPro.com

860-482-0600 | www.PhysicalTherapyCT.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

881 New Harwinton Rd. Torrington, CT 06790

1. COVER TITLE 1. KEVIN’S GUIDE TO CREATING YOUR OWN LUCK 2. NEED TO HEAL? CHECK YOUR MIND FIRST! 3. THE EASIEST ANTI-AGING TACTIC? LAUGHTER ASPARAGUS AND SMOKED MOZZARELLA PIZZETTES 4. 3 SIMPLE HAND EXERCISES TO AVOID CRAMPS INSIDE THIS ISSUE

STOP CRAMPING PALMS WITH 3 SIMPLE HAND EXERCISES Hand health is so easy to take for granted — but the minute we start to lose it, we realize just how important it is. If you’re using your hands to type, scroll on your phone, or do other repetitive motions every single day, this can cause problems later on. Luckily there are some simple hand exercises you can do to keep your joints healthy! A quick tip before we get started: If your hands are feeling painful or stiff, try warming them up with heating pads or soaking them in warm water before your exercises. This will make it easier to stretch and move them. No. 1: Finger Stretch You want to be able to use your hands pain-free and with flexibility. Finger stretches help ensure that’s the case for a lifetime. To relieve pain and improve the range of motion in your hands, first, place the heels of your hands on a flat surface. Then, gently straighten your fingers until they are as flat as possible — but don’t force your joints. Hold for 30–60 seconds. Repeat at least four times with each hand. No. 2: Finger Lift To increase your range of motion and flexibility in your fingers, put your hand in a flat, finger stretch position. But instead of

focusing on keeping your hand as flat as possible, try gently lifting one finger at a time before slowly lowering them. You can also lift all your fingers and thumbs at once, then lower. Repeat for 8–12 times on each hand.

No. 3: Thumb Touch Almost all of our tasks require some coordination between our fingers and thumbs. That’s what this exercise is all about. Press the tips of your thumb and index finger to form an “o” shape with your hand. Create the same shape with your thumb and middle finger. Hold for 30–60 seconds. Repeat this with the rest of your fingers, then do the whole exercise for a total of four times. Going through this workout routine might seem unusual at first, but considering how important our hands are to our daily lives and communication, you certainly won’t regret keeping them in shape. Happy stretching!

4 • WWW.PHYSICALTHERAPYCT.COM

Published by Newsletter Pro | www.NewsletterPro.com