Horizon PT - January 2021

Horizon PT - January 2021

physical therapy and rehabilitation January 2021

3600 Miller Road, Flint, MI 48503 • 810-620-8042 • horizonptflint.com

ABOUT PHYSICAL THERAPY AND INJURY TREATMENT 7 Lies People Tell Themselves

“ALL PHYSICAL THERAPY CLINICS ARE THE SAME.” Never assume that every physical therapy clinic is capable of the same level of treatment as another. Always look into physical therapists’ qualifications and credentials. I’ve taken additional PT coursework at MSU, the McKenzie Institute, and other reputable institutions to be able to better care for all of our patients. Not every PT will do that.

As we enter 2021, we’re now older and wiser than we were in the previous year. We’re ready to take on new challenges and enjoy new blessings. Part of really moving forward, however, is leaving old misconceptions in the past — and that’s true even for your physical therapy. Over the years, I’ve heard

all sorts of misinformation about treating injuries, so I’ve decided to write out seven of the most common ones below to clear them up for good.

“ALL I NEED IS A GOOD MASSAGE.” While massages and other passive treatments may be effective in the short term for decreasing inflammation, you’ll need more active exercises for long-term healing. Those kinds of results will only come with physical therapy.

“BED REST WILL GET RID OF MY PAIN.” While resting can help fight inflammation in the first 24–48 hours after an injury, bed rest alone won’t lead to a full recovery in the long run. Prolonged bed rest will actually do the opposite, leading to a loss of strength, power, and aerobic capacity for the injured area. “MY PAIN WILL EVENTUALLY GO AWAY ON ITS OWN.” You can usually tell the difference between soreness and pain. Soreness will fade, but pain sticks around as an

“I CAN JUST GET SURGERY AND THAT WILL HEAL MY INJURIES JUST FINE.”

Don’t ever rush to get surgery without gaining a really good understanding of your condition. Even if surgery is your only option, it still might not solve all your pain problems. Failed back surgery syndrome occurs in up to 40% of surgeries, according to some doctors. On the flip side, physical therapy can sometimes help injuries heal to the point where surgery is unnecessary.

indicator that something needs to be fixed. If you wait too long to figure out exactly what needs to be done, you may end up having no other choice but surgery.

“MEDICATION IS THE ONLY WAY TO FIND LONG-TERM PAIN RELIEF.” The sad truth is that pain pills only mask the underlying causes of pain — they can’t lead to long-term healing. It’s like a kid pushing a mess under their bed instead of actually cleaning their room. Additionally, pain pills put you at risk for weight gain, kidney disease, and many other conditions. If you’ve told yourself any of these lies before, leave them in 2020. We hope you’re able to go into this year knowing that long-term healing is possible. Happy New Year! 1 810-620-8042 -Dr. Jerome Adams

“X-RAYS AND MRIS WILL TELL ME EVERYTHING I NEED TO KNOW ABOUT MY TREATMENT.” If you were to take 100 patients who are middle-aged and have no back problems, about a third of them would still have abnormal MRIs. That’s because people use their muscles over time in different ways, and not everyone has the same pain response to wear and tear. The best thing you can do is work with a physical therapist to take your X-rays and MRIs into account along with their professional opinion.

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BATTLE OF THE BOWLS

Roses, Chariots, and a College Football National Champion

That game was a dud though. Michigan University toppled Stanford University 49-0, and Stanford forfeited the game with just eight minutes left on the clock. Admitting defeat, organizers went back to their athletic competitions of yore until 1916, when Washington State took on Brown College in the second Tournament East-West game. In 1923, this competition was dubbed the Rose Bowl. The name “bowl” comes from the shape of the Rose Bowl Stadium, and other collegiate leagues across the nation have adopted their own versions. The widely accepted original bowl games include the Rose Bowl, the Cotton Bowl, the Sugar Bowl, and the Sun Bowl, and each is played on New Year’s Day. Over time, the number of bowl games grew, which resulted in teams with as few as five wins claiming titles in smaller bowl games. Experts began to ponder how to determine the “true” national champion when there were so many championship games. In the 2014–2015 season, the NCAA sought to answer that question. The championship semifinal games between the top four teams are rotated each year between pairs of the six top bowl games. The winners of the two semifinal bowls then face off in a college football championship. The other bowl games are still played and unofficially determine runners-up. While bowl games may take on a different flair this season, the time-honored tradition of friendly competition and bragging rights is still just as powerful today as it was 130 years ago in Pasadena.

December and January are prime months for college football greatness. Each year, the top teams in the nation duke it out in more than 40 bowl games during this two-month span. In its 130-year history, the National Collegiate Athletic Association’s (NCAA) bowl games have changed a lot, but the competition is just as fierce now as ever. The origin of bowl games has nothing to do with football. On Jan. 1, 1890, the Valley Hunt Club in Pasadena, California, adorned their horses and buggies with flowers and paraded around the city before squaring off in athletic competitions that included polo, greased pig catching, and chariot races. By 1902, the organizers for the Tournament of Roses saw potential in America’s fast-growing collegiate football leagues and scheduled the much-anticipated Tournament East-West game between the nation’s top two teams on Jan. 1.

A Pain-Free Tomorrow OUR PAT I ENTS SAY I T BEST

“I have had knots in the middle of my back for 20 years, and it was painful to stand too long. They helped me loosen my back up so it’s not so tight and achy. Dr. Adams really listened and helped with my problems. I would do PT again here. I really enjoyed the experience and learning.”

“I couldn’t walk or sit down because my left side hurt so bad. I can walk, sit, and drive again without pain. The staff at Horizon PT are so friendly and good with me. They make me feel like we knew each other before. Don’t go anywhere else but here!”

–Lisa Garten

–Kris Crang

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THE SURPRISINGANDUNIQUE BENEFITS OF TAI CHI Try It in Conjunction With PT!

extend or bend any joints. With this in mind, it’s no surprise that one 2018 study found that tai chi might be more beneficial for relieving stress than other forms of exercise, but more studies are needed. IT IMPROVES COGNITIVE FUNCTION. Along with improving the body and the emotions, tai chi can also improve your mind. One study found that tai chi could significantly improve cognition in older adults with mild cognitive impairment (MCI). Test subjects who participated in tai chi showed improved memory and were better able to pay attention and carry out complex tasks. ANYONE CAN DO IT. One of the best aspects of tai chi is that anyone can participate in a class. The movements are slow and low impact. Many forms are named for animal actions, like “white crane spreads its wings,” while others are named after martial arts movements, like “box both ears.” Forms can be modified for people who are recovering from injuries or confined to wheelchairs, and people of any fitness level and age can participate. It doesn’t matter if you’re a young child or an older adult — anyone can do tai chi.

While it may have originated in China as a form of martial arts, a growing body of research suggests that tai chi is good for a lot more than just fighting. According to the Harvard Medical School, it can actually be a great exercise to do in conjunction with your primary medical treatment (like physical therapy). While plenty of low-impact exercises can help you recover from injuries and improve your fitness, tai chi is fairly unique for a few reasons. IT RELIEVES STRESS. One important component of tai chi is what’s known as qi gong (or chi king), which translates roughly to “breathwork.” It usually involves a few minutes of gentle breathing to help relax the mind and body. Additionally, the series of movements — called forms — are usually fairly relaxed. You never fully

Have a Laugh

Birthday Cake Baked Oatmeal for One (Yes, Really)

Inspired by ItsTaylerMarie.org

Did you know that January is National Oatmeal Month? If you tend to think of oatmeal as boring, this fun dessert-themed recipe just might change your mind. To go all out, top with a candle and a dollop of whipped cream.

Ingredients

• • • •

1 tsp baking powder Splash of vanilla extract

• • • •

1/2 cup old-fashioned rolled oats 1 browning banana, mashed

1 tsp brown sugar, honey, or maple syrup

1/2 cup milk

2 tsp sprinkles

1/2 tsp cinnamon

Directions

1. Preheat your oven to 350 F and prepare a small oven-safe dish. 2. In a small bowl, combine all of the ingredients except the sprinkles. 3. Pour the oatmeal mixture into the prepared baking dish. 4. Bake for 25 minutes or until the oatmeal is golden brown. 5. Let the oatmeal cool slightly, top with sprinkles, and dig in!

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3600 Miller Road Flint, MI 48503

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THIS ISSUE Inside

7 Lies People Tell Themselves About PT

How College Bowl Games Determine National Champs

Testimonials

The Surprising and Unique Benefits of Tai Chi

Birthday Cake Baked Oatmeal for One (Yes, Really)

Give Yourself the Boost of Getting Outside

LET THAT FRESH AIR FUEL YOU

4 T I PS TO MAKE GET T ING OUTS IDE EAS I ER Hunkering down and waiting for the dark and chilly winter season to pass sounds pretty nice. But the reality is, if we deprive ourselves of time outside, we do ourselves a big disservice both mentally and physically. Staying indoors all day affects your energy and mood, which makes it hard to get anything done, so here are four easy tips to make it easier to get a little fresh air. 1. MAKE IT A PRIORITY. Getting outside means making the conscious effort to do so. If you want to reap its benefits, you have to decide to make it a priority in your day-to-day schedule. If you make the act important to you, you have more motivation to actually do it. 2. USE MORNINGS EFFECTIVELY. Waking up and getting the day started can be hard. But studies have shown that natural light helps decrease your melatonin production, which means you feel ready to face the day sooner. So, set yourself a second alarm to head outside and take a quick walk around the block just after waking. Don’t even wash your face or grab coffee. Just get out there.

3. TAKE YOUR WORK OUTSIDE. If you’re

working from home, take some work outdoors. Phone and virtual meetings are a great outdoor option, especially if you’ll just be an active listener and aren’t required to do any work simultaneously. Attach a note to your meeting reminders to get yourself set up outside five minutes before you start. 4. CREATE A SCHEDULE. It might feel strange to set reminders throughout the day to step outside, but you easily get wrapped up in activities and overlook breaks, and these reminders are exactly what you need. Start with 10-minute blocks three times a day. If you stick to them, soon you won’t need a schedule to get outside anymore. Winter weather may be cold, but even when you’re bundled up under a jacket and scarf, just 5–10 minutes outside can do wonders for your mood and energy for hours.

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