Kinetic Physical Therapy Specialists - December 2021

Kinetic Physical Therapy Specialists - December 2021

DECEMBER 2021

847-515-8970 • www.KineticPTS.com

A RADICAL CHRISTMAS IDEA: SKIP THE PRESENTS!

“It sounds pretty cheesy, but all I really want for Christmas is more time with my family. That includes my dad, asleep in his chair, and my brother, making fun of me!”

My father always sleeps through Christmas Eve. He owns a jewelry store so the holidays are his busiest time of year, and he hasn’t retired yet! It’s a family tradition for him to get home late after many seven-day workweeks in a row, settle into his chair, and start snoring. I never minded Dad’s sleeping through holidays as a kid. First off, I was glad he never asked me to help him out in the jewelry store. (I can’t tell the difference between a diamond and a piece of glass.) Second, what mattered the most to me was just having him there. No matter what, he was home for Christmas Eve and Christmas — even if he was asleep! I still think that spending time with my family is the best part of the holiday. The highlight of my Christmas is the night our whole crew gets together at my aunt’s house for a giant potluck of hors d’oeuvres. I always stuff myself, and so does everyone else, which is why we decided ages ago to skip dinner and fill the bar table with appetizers instead. We snack, sit around and talk, and play Christmas games. The White Elephant Exchange is

always a good one because you can buy crazy gag gifts to wrap — another favorite in our family is the Oven Mitt Game. (If you haven’t played the Oven Mitt Game, Google “the Oven Mitt Game will make your holidays competitive, in a good way” and click the Blog.Bonobos. com link to read the rules. It’s basically like Hot Potato, but you’re tossing a box from person to person and trying to unwrap it with oven mitts on — to get the money inside.) I think the Oven Mitt Game and White Elephant Exchange are both a lot more fun than opening regular, old presents. Honestly, I wouldn’t mind if we gave up Christmas presents altogether! Zach and Nathan are old enough now that when I ask what they want, they just look at me and shrug, and I’m even worse. It sounds pretty cheesy, but all I really want for Christmas is more time with my family. That includes my dad, asleep in his chair, and my brother, making fun of me! If you feel the same way, there are a lot of things you can do instead of giving each other

presents on Christmas. You could play one of the games I talked about (which still involves presents, but not present-picking stress), plan a family donation to a local food bank, or go volunteer together. We might move in that direction ourselves when Nathan and Zach are a little bit older. As for this year, I’m excited to have more quality time with our extended family after a long stint without it in 2020. We’re starting to make plans to pick up our live Christmas tree, and my aunt’s awesome hors d’oeuvres party is just around the corner. I can’t wait to chow down on as much bite-size food as I can eat. I hope that however you celebrate this season, you’re looking forward to it as much as I am!

From my family to yours, Happy Holidays.

–Mike Ulmer

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And How to Perform One at Home The Benefits of Facial Massage

KNOW THE RULES. When giving yourself a facial massage, there are a few no-nos. First of all, you should never massage over a breakout because bacteria can spread on your skin

Our faces are filled with muscles that we use every day to talk, eat, express our emotions, and more. It makes sense that these facial muscles could benefit from some relaxation and loosening up. Getting a facial massage may seem silly the first time you try it, but this practice has some surprising benefits. Facial massage is common in many skin care routines throughout the world but not used by most Americans. In addition to reducing stress, facial massage can make your skin look better by improving elasticity, relaxing wrinkles, preventing acne, and stimulating collagen production. It can also help with sinus and jaw pain.

quickly. When massaging, ensure you are moving your skin but not stretching it. Lastly, always work against gravity and rub your skin upward, never downward. GET DOWN TO BUSINESS. There are countless ways to massage your face. You can try rubbing your middle and ring fingers in circular motions, dragging and pressing your knuckles into your face, gently pinching your skin between two fingers, or tapping your fingers in “piano key” type motions. You can also try a face roller or a flat gua sha tool. As long as you’re not leaving marks on your face, experiment and see what feels good. With these tips, you can be on your way to a more relaxed and healthy face. Give facial massage a try today — the only thing you have to lose is stress.

So, how can you get these benefits without hiring a professional? We have some tips.

PREPARE YOUR SKIN. Before beginning your massage, make sure to wash your face and remove any makeup. You don’t want to rub dirt or debris into your skin. Next, choose a massaging agent, such as a gentle facial oil, serum, or moisturizer.

PATIENT TESTIMONIALS Getting Confidence Back

“After 5 years, I came back to my favorite PT place: Kinetic! This time I had a total knee replacement on my right knee and I was concerned about when I’d get my

“I feel so comfortable coming to Kinetic. Everyone is friendly, and I feel like part of the family. I am so thankful to leave here with less pain. I plan on continuing my exercises at home. They certainly help keep me in better shape.” –Elaine Brody

independence back and be able to drive my car again. I left PT in 2020 and was on my way to doing everything on my own after Mike and the staff gave me the confidence I needed. Thanks for your expertise and kindness, Mike, for making this time a pleasure.” –Nanci Sorensen

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DON’T LET BACK PAIN RUIN YOUR CHRISTMAS! 3 WAYS TO PREVENT AND TREAT SCIATICA NOW

Sudoku and get you back to enjoying a pain-free holiday season. Visit KineticPTS.com or call 847-515-8970 today to book an appointment! 3. Visit your PT. As we said, nothing beats the advice and treatment of a pro. The PTs on our team can help identify the real cause of your pain, create a custom treatment program, STOP SCIATICA SYMPTOMS 1. Apply cold, then heat. Applying an ice pack to your lower back for 20-minute intervals throughout the day can help reduce swelling when sciatica first hits. After a few days, switch to a hot pack or heating pad for pain relief. 2. Stretch it out. Stretching inflamed areas can help relieve pain. It’s best to consult your doctor or PT for help. Without expert input you could make things worse instead of better!

The holidays are finally here, and you’re probably tempted to curl up under a blanket in front of the fire all December. Don’t fall into this trap! As cozy as it sounds, it’s actually a recipe for lower back pain and, specifically, sciatica. Sciatic pain in your lower back and legs is triggered when you pinch, compress, irritate, or inflame your sciatic nerve. It’s awful and can definitely ruin your Christmas. The good news is that it’s easy to prevent and treat sciatic pain! Keep this guide handy for a happier holiday season. PREVENT THE PAIN 1. Sit like a pro. If you spend too much time curled up on the couch, you can easily pinch your sciatic nerve. To prevent this, invest in a chair with great back

support, armrests, and a swivel base, and/or cushion the small of your back with a pillow or rolled up towel. 2. Lift the smart way. There’s a reason people always say to “lift with your legs” when you’re moving something heavy! This step prevents sciatica, as does keeping your back straight, holding the object close to your body, and resisting leaning from side to side. 3. Exercise your core. If you have a strong abdomen and lower back, it’s easier to maintain good posture. You can find “core” workouts with a quick Google search, but if you’re older or have other health risks you should work with your doctor or physical therapist to develop a safe, effective exercise program.

DIY Holiday Eggnog

DIRECTIONS 1. In a medium bowl, whisk the egg yolks and sugar until light and creamy. Set aside. 2. In a saucepan over medium heat, stir together the cream, milk, nutmeg, and salt. Bring to a simmer. 3. Add a spoonful of the milk mixture to the egg mixture. Whisk vigorously and repeat, one spoonful at a time. 4. When most of the milk is whisked in, add the egg mixture to the saucepan. 5. Whisk until the liquid thickens slightly or reaches 160 F. Remove from heat and add vanilla extract. 6. Pour the eggnog into a glass container and cover. Refrigerate. 7. When the eggnog has thickened, pour it into glasses, garnish, and enjoy!

INGREDIENTS • 6 egg yolks • 1/2 cup sugar • 1 cup heavy

whipping cream

• 2 cups milk • 1/2 tsp nutmeg • 1 pinch salt • 1/4 tsp vanilla extract • Cinnamon and whipped cream, for garnish

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Inspired by TastesBetterFromScratch.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

847-515-8970 www.KineticPTS.com

11920 Oak Creek Parkway Huntley, IL 60142

INSIDE

Hors d’Oeuvres Are the Real MVPs of Christmas PAGE 1

Facial Massage for Beginners PAGE 2

Patient Testimonials: Getting Confidence Back PAGE 2

Save Your Christmas From Sciatica PAGE 3

DIY Holiday Eggnog PAGE 3

Your Neighborhood Could Make You Unhealthy! PAGE 4

Worried About Your Health? CONSIDER YOUR NEIGHBORHOOD’S IMPACT ON YOUR WELL-BEING

We all know that cigarettes can damage our lungs and that a diet high in sugar can increase our risk of chronic conditions, but did you know that where you live can be just as detrimental to your health? That’s the conclusion of a 2017 report that was conducted by the Population Reference Bureau (PRB), a private research institute that examines population, environment, and health effects. The organization found that areas with higher poverty rates also saw increases in health concerns, stress, and mobility issues. In 2021, the American Heart Association (AHA) corroborated these findings. In its report, the AHA highlighted a 2017 study published in the American Journal of Epidemiology that found that those who lived in “low socioeconomic” areas were 60% more likely to have a heart attack or stroke. A 2020 study found similar results. For older adults, these findings can be eye-opening. As we age, our body experiences natural wear and tear, and many health experts believe social factors expedite the natural aging process. For example, if you live near a factory, the air pollution it emits could weaken air quality near your home and be detrimental to your health.

The resources surrounding our neighborhoods can be just as impactful.

PRB reports that older adults are more likely to rely on neighborhood resources — like community centers and libraries — for means of social interaction and assistance. When their neighborhoods don’t have these resources or access to places like grocery stores and walking paths, older adults face the risk of accelerated aging due to limited access to exercise, healthy food, and health-related resources. If you live in a neighborhood with poor mobility options or limited resources for support, consider partnering with a relative, friend, or neighbor. Make regular plans to walk in a nearby park or go grocery shopping at a healthier store together. Older adult ride services or in-home care services can also help you live independently in your home and neighborhood by bringing resources to you! You may not be able to change your neighborhood, but you don’t have to fall victim to its shortcomings. With a little support, you can thrive wherever you live.

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