Kaizen Physical Therapy - March 2021

Kaizen Physical Therapy - March 2021

MARCH 2021

KaizenSeattle.com | 206-524-6702

ONE YEAR LATER STAYING OPTIMISTIC ABOUT OUR FUTURES

It seems fitting that March is recognized as Optimism Month, especially when just one year ago, being optimistic was far easier said than done. In March of 2020, Washington — along with numerous other states — shut down, and while our clinic was lucky to be considered essential and could stay open, we were very limited by the number of patients we could treat. It was a terrifying experience for everyone as we balanced having an appreciation for staying open, confusion over what our next steps could be, and fear over the vast unknown of this pandemic. And here we are just one year later. We may still be fighting this pandemic and the nerves that come with it, but I can’t help but be optimistic this month. There’s so much to look forward to! To start, at the time of writing this cover letter in January, our team members here at Kaizen Physical Therapy have received our first dose of the COVID-19 vaccine and are anticipating the second very soon. We were honored to join the leagues of health care workers in our state in being some of the first patients to receive the vaccine. We’re anxiously waiting for the general public to receive the vaccine so we can all gain more confidence in our ability to protect our patients and those we come into contact with. This is a very promising light at the end of the very long and dark tunnel we’ve been lost in this past year. As a business owner, I’m also excited to see some businesses begin to reopen and do so safely. Quite a few businesses have still remained closed or partially inhibited in what they could do. But with new protocols and the rollout of the vaccine, they have been able to open their doors once again. I understand "Given everything we have overcome and the strides we have made in the past year, I’m choosing to remain optimistic about our future."

what they went through to get to this point, and I’m happy to see these businesses return. Finally, as a husband and father, I’m looking forward to my children’s return to school. In early 2021, Julien’s school announced it would welcome back children in grades kindergarten through second grade on a part-time basis, and it was a welcome relief for my wife and me. Digital homeschooling has been exhausting for us and many other families. By the time you read this, Julien could be back in school. All of these pieces make me excited for the future, despite the many obstacles that still stand in our way. Radio host Larry Elder likes to quote something his father used to say to him, “Hard work wins. You get out of life what you put into it. You can’t control the outcome, but you are 100% in control of the effort. Before you complain about what somebody did to you, ask yourself, ‘What could I have done to change the outcome?’” This is a motto I try to remember so I can remain positive. Sure, we couldn’t control a virus running rampant across the globe, schools going virtual, or businesses shutting down for an unforeseen time, but we can control how we respond and how we choose to move forward. Given everything we have overcome and the strides we have made in the past year, I’m choosing to remain optimistic about our future. Will you join me?

–Dr. Colin Sisco

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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!

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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.

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

206-524-6702 KaizenSeattle.com

5025 25th Ave. NE, #201 Seattle, WA 98105

INSIDE THIS ISSUE

1.

WHY I’M OPTIMISTIC

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

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!

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ATTENTION ROTATOR CUFF AND SHOULDER PAIN SUFFERERS!

Our new VIRTUAL Rotator Cuff Workshop reveals how to naturally heal shoulder pain for good without medications, injections, or surgery …

Does this sound familiar?

• Do you have shoulder pain when you reach high overhead?

• Do you have problems sleeping?

• Is reaching into the backseat of your car impossible? • Have you changed the way you do yardwork, housework, or get dressed because of shoulder issues?

• Does it bother you to lift something heavy?

• Do you have trouble reaching behind your back?

If you answered “YES” to any of the above questions — or know your stubborn spouse is in denial — our Rotator Cuff Workshop may be life-changing.

“I had a left shoulder injury due to a bike accident that was exacerbated by three injuries. This resulted in a decreased range of motion and strength with a slowly increasing level of pain. Dan diagnosed it as an alignment and strength issue and developed a set of exercises. After six weeks of visits, I see a noticeable improvement in all three areas. I’m moving on to a self-maintenance program. I will miss the good staff at KAIZEN!”

–James S.

Rotator cuff and shoulder pain can completely ruin your life … I’ve seen it many times.

• It can stop you from feeling like a normal person.

• It can make you change the way you move during everyday activities.

• It can make sleeping at night nearly impossible, leaving you feeling tired all day.

And less movement and life enjoyment can cause depression, increased stress, and a sedentary lifestyle, which lead to larger health and life issues. Here at Kaizen Physical Therapy, our rotator cuff experts have helped hundreds of people from right here in the greater Seattle area who have suffered needlessly with rotator cuff pain. It’s our specialty! Flip this insert over for details on our special workshop and how we can help you overcome these issues!

206-524-6702

www.KaizenSeattle.com

By request, I’m hosting a virtual rotator cuff workshop via Zoom on March 24 at 6:30 p.m.

If you’re confused about what to do, and looking for answers, here’s some of what you’ll learn:

• The single worst position to sleep in that causes big problems in the shoulder and rotator cuff • What successful treatment and permanent relief look like without the side effects of medications, injections, or surgery

• The single biggest mistake shoulder pain sufferers make that actually stops them from healing and can surprisingly lead to surgery • The three most common causes of rotator cuff problems • A surefire way to pick the right treatment for the cause of your pain (and save you a ton of time and money)

HOW DO I REGISTER FOR THE ONLINE ROTATOR CUFF WORKSHOP?

Call our office to register at 206-524-6702 and ask for my marketing director Mel! You can also register online at https://bit.ly/3j7abBa.

All attendees will receive a special report: “The Top 3 Exercises for the Rotator Cuff.”

Space is limited! We only have 20 seats available for the event … So, if you would like to attend, be sure to register now … Call 206-524-6702.

HOW MUCH IS IT TO ATTEND?

The Rotator Cuff Workshop is FREE to those who register with Mel at 206-524-6702 or online at https://bit.ly/3j7abBa.

Looking forward to seeing you,

P.S. –Dr. Colin Sisco, PT

When you register, you can invite a guest at no additional cost. (We do this because many people request to bring their spouse or another family member.)

Call 206-524-6702 to save your spot! The Virtual Rotator Cuff Workshop is Wednesday, March 24, at 6:30 p.m.