Kaizen PT - July 2022

JULY 2022

KaizenSeattle.com | 206-524-6702

A HARD DAY’S WORK LESSONS FROM MY FIRST JOB

Summer jobs are a rite of passage for many teenagers, and few of us ever forget the first place we worked. I had plenty of odd jobs mowing lawns and pulling weeds as a kid, not because I had an entrepreneurial spirit but rather because the neighbors asked. It kept me busy, but it was nothing compared to my first real job at Papa Murphy’s take-and-bake pizza. I decided to get a job in high school for several reasons. It was something to do when I wasn’t engaging in sports or music. I also had a car, and I needed some way to pay for gas and insurance. Finally, I was getting older and looking for some independence. I wasn’t very interested in asking mom and dad for money anymore — and I wanted to make my own decisions about what I bought. If you’re not familiar with the chain, Papa Murphy’s prepares pizzas with fresh ingredients, and then customers pick them up and bake them at home. You could say it’s a cross between delivery and Digiorno! Fortunately, for me, it was a great first job because I had a great manager. That’s often the difference between a positive and negative work experience. My boss managed to have standards without being strict. He was great at giving feedback about what we were and weren’t doing well, and he generally knew how to manage people. It became a helpful example to have at an early age, and I learned lessons about supervising others that I still use today. One of the things he stressed most was to think about everything from the customer’s perspective. Maybe it didn’t matter much to us what the pizza looked like — but would it matter to the customer? Would it make them more or less likely to come back? By asking these questions, he encouraged us to think about the impact of our work, and as a result, we took more pride in it. Since most of the employees were teenagers, Papa Murphy’s naturally had a high employee turnover rate. Looking back, I can identify that the business had a lot of processes in place that helped keep things up and running between employees. When you’ve got a solid system, you don’t need to reinvent the wheel every time you train someone new, and you can minimize the disruption.

That’s one of several lessons I’ve taken from my jobs when I was younger. Another is that managing people is a delicate balancing act. To use a cliche, you have to inspect what you expect. In other words, you can’t uphold standards without keeping your employees accountable. At the same time, far too many managers check in too often. It’s usually with good intentions, but the frequency of those status updates and reviews can make the difference between a good manager and a micromanager. My experiences of working for other people have helped me recognize the difference between appropriate and inappropriate supervision. Not everyone has as good an experience at their first job as I did — but sometimes, the place you work can be what you make it. To anyone working their first job and hating it, I recommend sticking with it for a few months before throwing in the towel. Maybe you’ll learn something worthwhile and change your mind. Or maybe the only thing you’ll learn is what you don’t want out of a job. That’s also valuable information. Try to look at your job holistically and consider both the positives and the negatives for the long term — not just how you feel right at that moment. Good or bad, every job is a learning opportunity, and the lessons last a lifetime. –Dr. Colin Sisco

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No. 4: Shin Splints If you plan on doing a lot of high impact activities, such as running and jumping, you may experience shin splints. You’ll need plenty of rest and ice to heal from this injury, but physical therapy can also help to get you back on your feet! A treatment plan that may include specific stretches, strengthening exercises, and massages can help alleviate the condition. If you’re upset about an injury putting a stop to your outdoor fun this summer, you aren’t alone. We see patients with life-disrupting and even life-changing injuries all the time. Your pain deserves proper treatment, so don’t hesitate to give us a call.

shin bone. Luckily, you don’t have to live in pain. Physical therapists can design stretches and stability/ strengthening exercises to address

Summer is a fun, exciting time of year. However, it can also lead to being less careful than usual because of all the fun activities we participate in! Here are some common summer injuries to try and avoid. No. 1: Knee Injuries Knees are one of the most commonly injured joints in the human body. You might experience knee pain after a fall while playing sports, or you can even tear your ACL (anterior cruciate ligament), which connects the front center of your knee to your 4 Common Summertime Injuries PT CAN HELP ALLEVIATE

your specific problems. No. 2: Ankle Sprains

If you’ve ever gone out for a run and suddenly felt a pulsing pain in your ankle, then you may know how easy it is to get ankle sprains. These painful and debilitating injuries can leave you helpless on the sofa, but a little physical therapy can get you back into the wilderness again. No. 3: Tennis or Golfer Elbow In summer, many people dust off their tennis racket and golf clubs to start playing again. Unfortunately, these sports can lead to some awkward movements for your body, especially your elbows. Tennis or golfer elbow can occur from repetitive strain on your elbow tendons. Even people who don’t play tennis or golf can suffer from these injuries, so they benefit from a diagnosis and a treatment plan that can help them avoid future problems.

Ditch the Flops Why Your Flip-Flops Are Doing More Harm Than You Think

‘What if I just only wear flip-flops? Will that help?’ Unfortunately, this isn’t just something your body “gets used to.” Wearing flip-flops for a long period of time can cause chronic problems in addition to standard joint pain. For instance, you could experience plantar fasciitis — which is pain in the tissue that connects your heel and toes — or Achilles tendinitis. The latter results from overuse of the tendon in the back of your heel. Essentially, because your foot is having to compensate for flip-flops’ lack of support, the overexertion at an unnatural angle causes more problems over time. ‘So, I can never wear flip-flops, then?’ Good news! You don’t have to swear off flip- flops or sandals. Find a pair of shoes that offer the right amount of support for your arches. You can tell if shoes have this by looking for the “bump” in the middle of the shoe. Archies are a popular flip-flop brand with the arch built right in! Test drive a pair of these or consult with a trusted physical therapist to find the flip-flops or sandals that give you the summertime look we all want without the flip-flop pain.

Whether you’re walking around poolside or simply enjoying a day at the ballpark, few summertime outfits are complete without a pair of flip-flops. But if you struggle with foot pain — or are simply aging out of your invincible 20s — wearing flip- flops may be one of the worst things you can do for your feet. ‘Why do my feet hurt!?’

Because flip-flops don’t have any support, your arches receive more pressure than when you are wearing shoes that have built-in materials for arches, like tennis shoes. That often explains why your feet are sore, but this can also create a problem for the rest of your body. ‘Wait — flip-flops can hurt my whole body?’

Wearing flip-flops can limit how you walk because you’re compensating for the arch pressure. This can impact your ankles, knees, lower back, and hips by placing unnatural weight on these joints and muscles. This could also have an impact on your balance, since the distribution of your weight with each step is off-kilter.

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From pain killers to carbonated drinks, you can find caffeine everywhere on the American market. However, high caffeine consumption can pose risks. The good news is that in moderation, caffeine may contain useful health benefits, but if you want to actually benefit from caffeine, consider these healthier options. But what is caffeine, exactly? Caffeine is a natural stimulant — in other words, it stimulates the brain and central nervous systems, which prevents weariness and helps you stay alert. Over 80% of the world’s population consumes a caffeinated product every day, including tea, coffee, soda, and energy drinks. In North America alone, this number rises to 90%. Research shows that caffeine may possibly elevate your brain function and metabolism, and during exercise, it may even increase your body’s use of fat as fuel — but that doesn’t necessarily mean chugging an energy drink is ideal. Why? Its health benefits come mainly through tea or coffee. Walk into any grocery store, and you’ll notice that many highly caffeinated drinks are also high in sugar and additives. Sugar is extremely harmful to your long-term health — and no matter what benefits you read about caffeine, the harmful GET CAFFEINATED IN A ‘HEALTHY’ WAY KEEP IT SIMPLE

effects of sugar can overwhelm them by heightening your risk of diabetes, heart disease, and much more. The experts agree: Tossing a sugar cube or two into your cup of coffee isn’t the same as drinking a sugary Red Bull. Additionally, too much caffeine can cause some problems. In some individuals, caffeine can promote headaches, migraines, and high blood pressure. Caffeine is also a psychoactive substance, which means it’s habit forming. After a period of not drinking coffee, you might be familiar with the “caffeine withdrawal” and its side effects: anxiety, tremors, restlessness, irregular heartbeat, and even trouble sleeping. Thankfully, these effects are temporary. Studies show that the people who benefit the most from caffeine are often those who drink anywhere from 1–4 cups of tea or coffee a day. You can also find zero-sugar seltzer waters with low doses of caffeine if you need a small kick. Keep it simple, and you’ll avoid excess sugar and reap the benefits of caffeine more fully.

HEALTHIER HOT DOGS WITH SLAW Inspired by RachaelRayMag.com

TAKE A BREAK!

Craving a healthy dog for National Hot Dog Month? We’ve got you! Follow our recipe for a dog packed with protein, fiber, and vitamins. (Serves 8)

DIRECTIONS

INGREDIENTS

• 2 tbsp vegetable oil • 1 green apple, peeled and diced • 1 red onion, thinly sliced • 1 small head red cabbage, cored and shredded • 2 tsp ground cumin • 1 tbsp grill seasoning • 3 tbsp apple cider vinegar • 2 tbsp maple syrup • 8 organic chicken sausage links • 8 whole-wheat hot dog buns, toasted

1. In a large skillet over high heat, warm the vegetable oil. Sauté the apple, onion, and cabbage and toss until wilted. Season with cumin and grill seasoning and cook for 10–12 minutes, until tender. 2. Add the vinegar and maple syrup, then toss to combine. Cook for 1 minute and set aside the slaw. 3. On the grill, cook your chicken dogs according to the package instructions. 4. Assemble the works, starting with the bun and piling in the chicken dog and slaw. 5. Dig in! For an extra health boost, serve with grilled summer vegetables.

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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

1. What Colin Learned From His High School Job 2. Why Summer Can Be Dangerous Why You Need to Ditch the Flip-Flops 3. The Healthiest Way to Get Caffeinated Healthier Hot Dogs With Slaw 4. Try These Easy, Healthy Microhabits INSIDE THIS ISSUE

5 Easy, Healthy Microhabits INVEST A FEW MINUTES FOR A HEALTHIER FUTURE

No. 2: Dedicate 5 minutes of your lunch to walking. Whether you want a relaxing walk or a quick jog to get energized, spending time during your lunch to venture outdoors might be more restorative for your mind and body than you’d expect. This is especially easy to do if you’re working from home!

No. 4: Create a gratitude habit. If your world disappeared tomorrow, what would you miss? Take time in your day, whether it’s the morning, afternoon, or night, to think about everything and everyone you value in your life. This advice isn’t just about achieving better emotional fulfillment; studies show that gratitude practices have significant health benefits, from improved heart health to mental health. No. 5: Take breaks. Avoid burnout. We can get fixated on our jobs and our obligations. But everyone needs regular breaks and personal days off to avoid burnout. Plan to take breaks, and make a promise to never skip them. With these small self-improvement commitments, you might surprise yourself with how far you can go!

Creating a new habit can feel like an enormous hurdle, but the most successful attempts often start with very small steps. Try these very small commitments — they could make a big difference, and even develop into more dedicated habits. No. 1: Go to bed 10 minutes earlier. Research shows that adults need 7–9 hours of sleep. It’s a common myth that adults can get accustomed to five hours of sleep, but experts from the Sleep Foundation say otherwise. While daytime drowsiness may stabilize over weeks or months, persistent sleep deprivation can wreak havoc on your metabolism,

No. 3: Find a way to eat an extra serving of fruit or vegetables. If you find yourself struggling to eat healthy

cardiovascular system, and immune system. To slowly convince yourself to get more sleep, try getting to bed 10 minutes earlier each time. It’s a small, simple change that could make a noticeable difference.

foods, don’t subscribe to premade meal kits only to give up a few days later. Instead, try adding fruits and vegetables to meals you already prepare and/or enjoy. Once in a while, replace overly salty or sweet snacks with fresher alternatives.

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ATTENTION PERSISTENT PAIN SUFFERERS! FREE IN-PERSON WORKSHOPS ARE BACK!

Our workshops reveal how to heal naturally, without medications, injections, or surgery!

• Do you find yourself taking pain medication just to get through the day? • Are you missing out on family time because of aches and pains? • Do you feel worn out or held back?

• Have you changed the way you do everyday activities? • Do you try to just “keep going” but feel limited in what you can do? • Are you worrying about aches and pains rather than living your life?

If you answered yes to any of these questions, then these workshops are for you!

UPCOMING WORKSHOPS Rotator Cuff & Shoulder Pain Jul. 13 @ 6:30 p.m. • Jul. 27 @ 6:30 p.m.

Here at Kaizen Physical Therapy, our physical therapy experts have helped hundreds of people from right here in the greater Seattle area who have suffered needlessly with aches and pains. Call our office at 206-524-6702 or email [email protected] to register!

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Here is some of what others have had to say about attending one of our workshops:

“I have been bothered by a painful, stiff neck for a long time. It has been difficult to look left, right, or upward and has also affected my posture. I am a very active 84-year-old and assumed that at my age you just had to suck it up and deal with the pain. My wife has gone to Kaizen and was very pleased with her results; she talked me into signing up for a free workshop . Barry diagnosed my problem and recommended several visits where I learned stretching and strengthening exercises that I will do twice per day forever. My neck is nearly pain-free and now has much better movement and posture. Thanks for all you did for me. I can hardly wait for something else to fall apart so I can come and see the Kaizen staff again.” –Leo K.

“Colin is a miracle worker! I had been suffering with shoulder pain for over a year with progressing weakness. After two cortisone injections, shoulder surgery was the next step — one I wanted to avoid. It was at this point when I saw the Kaizen shoulder webinar on Facebook. I enrolled and was sold on giving physical therapy a try. When I started, getting dressed and undressed was extremely painful. Even lifting a cup of coffee was avoided for the pain and likelihood of dropping it. Now I have regained full range of motion, am pain-free, and am using weights to increase shoulder strength. I am so thankful to Colin and Kaizen’s wonderful staff.”

–Julie P.

HOW DO I REGISTER FOR ONE OF THE WORKSHOPS? Call our office at 206-524-6702 or email [email protected]. Space is limited! We only have 10 spots available for each workshop so don’t wait, call now to register!

HOW MUCH IS IT TO ATTEND?

We host all our workshops completely FREE of charge!

206-524-6702

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