Kinetic Physical Therapy Specialists - April 2022

Kinetic Physical Therapy Specialists - April 2022

APRIL 2022

847-515-8970 • www.KineticPTS.com

MY SECRET FOR STRESS RELIEF Hint: It’s in My Basement

“I don’t normally put worries like this in this newsletter, but April is

I have a Goldilocks problem with my business. No matter what’s going on at the clinic, it stresses me out! If we’re really busy, I worry about that, and if we’re not busy enough, I worry about that, too. Even the happy medium isn’t all that happy because I wind up on the edge of my seat wondering when something will go wrong. No matter what I do, the stress bears catch me. I don’t normally put worries like this in this newsletter, but April is Stress Awareness Month, so I figured if we’re going to talk about stress, I should be honest about mine! As bad as I just made things sound, I actually don’t sweat the small stuff too much. I’m an optimist, and as a business owner, stress just comes with the territory. I’ve figured out ways to manage it over the years — and that’s what I want to share today. You see, the truth is that stress does more than just ruin your afternoon. It’s actually unhealthy. It disrupts your sleep, tightens up your muscles, and can even cause heart problems and elevated blood pressure in the long term. You can also give yourself chronic neck pain and headaches from stress!

I’d hate for that to happen to you. If you’re dealing with stress right now, try these two coping mechanisms to relieve it. • Move your body. Exercise can loosen up your muscles, satisfy the “fight or flight” urge stress brings, and boost your endorphins. All of those things will put you in a better mood and decrease your stress-related aches and pains. • Distract your mind. If going for a run isn’t an option for you, try distracting your brain instead of your body! You can do a puzzle or a crossword, meditate, or read a book to take your mind off of your anxieties. I’ve found a way to do both of those mechanisms at once when I feel tense: hitting golf balls. In the summer I go to the driving range, and during the winter and spring, I use the setup in my basement. I have a mat and net down there ready to go right now. Golfing works for me because getting my swing and stance just right consumes all of my attention. I can’t focus on my worries when I’m trying to hit the ball in its sweet spot. As a bonus, golfing is also a form of exercise. Swinging uses muscles in my

Stress Awareness Month, so I figured if we’re going to talk about stress, I should be honest about mine!”

back, torso, chest, arms, and rear. It’s basically a full body workout — and it’s fun! I’m not saying that my golf hack always works. I’ve definitely shanked a couple balls too hard, and I even put a dent in my water heater one time. But it does take the edge off my stress, and that’s a great thing. If golfing isn’t your thing but you’re experiencing stress- related headaches and neck pain, my team and I might be able to help you with PT. We’ll identify the source of your stress, teach you stretches that will keep your muscles flexible, and offer strengthening exercises to compensate for the imbalances stress creates in your body.

Turn to Page 3 for more details. I’m off to the basement!

–Mike Ulmer

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Cycling Is the Perfect Activity for All Ages JUST LIKE RIDING A BIKE

You likely learned how to ride a bike as a kid — according to a 2013 survey, about 94% of American adults did. Even if it has been a while since your last ride, most people agree you never forget how, and you don’t have to be in great shape to get started. Outside of walking, biking might be the most accessible exercise for all ages and ability levels. The beauty of biking is that it can be as relaxing or challenging as you want. The average kid learns to ride at around 5 years old, so the basics aren’t complicated. Biking helps young children get outside and gives them a taste of being a “big kid.” As a result, it’s excellent for their self-esteem as well as their fitness. Cycling is also perfect for adults who are new to exercise or need a low-impact activity. A short ride on a flat surface will get the heart rate up without feeling too strenuous, making it optimal for beginners. Older adults and people with knee problems also use biking as an alternative to other forms of exercise because it’s easier on their joints.

Meanwhile, those looking for a challenge can easily find one. If you want a strenuous workout, it’s easy

to ride farther, increase the resistance on your bike, or pick a steeper bike trail to explore. Biking is only a cakewalk if you choose to make it one. Since it’s perfect for all ages, cycling is the ideal outdoor activity to do with your family, allowing everyone to be involved in quality time together while promoting their health. To get started, make sure everyone has a bike they can use comfortably, has a helmet that fits, and understands bike safety. Once the basics are taken care of, you’re ready to hit the trails or explore the neighborhood. Even if you never learned how to ride, there’s no time like the present. You might feel a little silly at first, but the benefits of cycling will serve you — and your family — well for the rest of your life.

PATIENT TESTIMONIALS Getting Confidence Back

“When I fractured my right shoulder, I was not able to raise my arm more than a few inches or lift anything of any weight. It was hard to dress in anything but loose clothing that would slip on. I am right-handed and could only sign things when my arm rested on a flat surface. Now after therapy, I am able to live a normal life without pain when participating in activities. Thanks to Amanda and the caring cheerful people her at Kinetic for helping me recover the pain-free use of my right arm.” — Charlene Lockwood

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STRESS IS A PAIN IN THE NECK — LITERALLY! THE LINK BETWEEN STRESS, HEADACHES, AND NECK PAIN

As Mike explained on Page 1, stress can cause all kinds of health problems — including chronic neck pain and headaches. But how does an issue in your mind migrate to your body? It turns out the connection is more direct than you might think. According to the University of Texas Southwestern Medical Center, the process begins with adrenaline. When we’re stressed, our bodies release the hormone adrenaline which “heightens our blood pressure, increases our blood supply, and causes the muscles around our spine to tense and spasm in case we need to flee the source of the stress.” That muscle tension isn’t a big deal if your stress disappears quickly and you relax right away. But it can become a serious issue if you’re constantly on edge because of your job, household circumstance, health worries, or another stressor. When you’re constantly and subconsciously clenching your muscles for long periods, that tension can lead to neck pain. This is a big deal because neck pain often contributes to other health problems like irritability, fatigue, and depression, according to UT Southwest

Medical Center. To top it off, because your neck and shoulders are so close to your head, tightness there can also cause tension headaches. You can usually tell if your headache is a tension-type headache (TTH) by how it feels. If your forehead or another part of your head feels tight, that’s a major red flag. Your scalp, neck, and shoulders may also feel painful to the touch. Add in a dull ache between your temples and it’s a recipe for a pretty terrible day. As Mike said, figuring out the source of your stress is a great first step to relieving your neck pain and headaches if they’re stress-induced. Once you pinpoint the problem, you can take steps toward solving it. If your situation isn’t so simple (e.g., you’re stressed about a health issue or family member, or you’re a small-business owner like Mike), then regular physical therapy could do wonders for reducing your pain and tension so you can get back to enjoying your life. To learn more about how our team can help reduce your stress-related aches and pains, call us today at 847-515-8970 or visit KineticPTS.com.

Sudoku

Healthier, Lighter Deviled Eggs

Hard-boiled eggs are essential for Easter, so why not transform them into a healthy appetizer?

INGREDIENTS • 6 large eggs

• 3 tbsp Greek yogurt • 1 tsp Dijon mustard • 1 tsp lemon juice • Optional: Hot sauce, to taste

• Optional: Paprika and chives, chopped, for garnish

DIRECTIONS 1. In a large pot, add eggs and cover with water. Put on high heat, and then boil eggs for 10 minutes. 2. Once boiled, peel eggs by gently tapping and removing the shell. (Adding the eggs to an ice bath after boiling can make this task easier.) 3. Cut eggs lengthwise and place yolks into a medium mixing bowl. Set egg white halves open side up on a plate. 4. In a bowl, combine yolks, yogurt, mustard, lemon juice, and hot sauce (if desired) until smooth. 5. Transfer the yolk mixture into the egg white halves. Garnish with paprika and chives if desired.

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

847-515-8970 www.KineticPTS.com

11920 Oak Creek Parkway Huntley, IL 60142

INSIDE

Mike’s Stress Relief Secret PAGE 1 Get Outdoors With the Family Through Cycling PAGE 2 Patient Testimonials: Getting Confidence Back PAGE 2 How Stress Causes Neck Pain PAGE 3 Healthier, Lighter Deviled Eggs PAGE 3 Secret, Beautiful Vacation Spots in the US PAGE 4

Hidden Vacation Getaway Gems in the US SHH! THIS IS OUR LITTLE SECRET …

Best for Quiet Paradise Seekers: Silver Falls State Park, Oregon Travel Distance: 1.25 hours by car from Portland, OR Best Time to Visit: Summer Oregon is already known for its spectacular waterfalls, but if you want to find a quiet oasis of cascading waterfalls and lush scenery, look no further than Silver Falls State Park. Set off on a 9-mile hiking trail loop named Trail of Ten Falls to see all 10 waterfalls. If you choose to stay overnight, the campgrounds include a gorgeous forested setting with spacious sites, nice bathrooms, and options for tent or RV camping. These sites often require a little over an hour’s drive, but that’s why they are perfect for quiet and enjoyable vacations. Consider giving them a try!

Who says you need to travel abroad for a glamorous or exciting vacation? We have so many incredible spots within the U.S.! From coast to coast, here are three underrated domestic, family- friendly vacation spots you just might be missing out on. Best for Families: Broken Bow, Oklahoma Travel Distance: 3 hours by car from Dallas, TX, or Tulsa, OK Best Time to Visit: Late spring or fall Thanks to its location by Broken Bow Lake, you’ll be surrounded by forest and wildlife in almost any cabin or Airbnb you book in the area. The Wildlife Museum, BigFoot Speedway (a go-kart racing track), and Beaver’s Bend Mining Company (a kid- friendly geology center to learn

about rocks, minerals, and the area’s mining history) are great attractions on top of the awesome hiking and lakeside outdoor activities available. Best for Beach Vacationers: Jekyll Island, Georgia Travel Distance: 1.5 hours by car from Savannah, GA, or 1.25 hours by car from Jacksonville, FL Best Time to Visit: Fall This island used to be a private escape for wealthy families in the 1880s — and it shows. It’s a unique vacation spot on the East Coast for anyone looking for serenity and adventure. With over 10 miles of white sand beaches, and much of it undeveloped, you’ll get a very natural, tranquil experience with excellent seafood and Southern- style dining options.

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