Mission Physical Therapy - August 2021

Mission Physical Therapy - August 2021

(480) 550-9100 • missionptaz.com August 2021

3321 E. Queen Creek Rd. #106 Gilbert, AZ 85297

6636 E. Baseline Rd. #102 Mesa, AZ 85206

Whatever Mountain You’re Climbing

DON’T BE DISCOURAGED WHEN YOU STUMBLE

promotion at work and you feel like you’re stuck in one place. Maybe you made a mistake in a relationship and you’re not sure how to make amends. Whatever the case, just remember that you don’t have to start over from square one. In everything we do, we’re going to stumble and make mistakes. But we are still learning, and your failures do not make you a failure yourself. That’s also the case when it comes to physical therapy. Ideally, your healing journey would be smooth and without complications, but that’s not always how it goes. Sometimes injuries flare up again, and you feel like you’re slipping backwards, but remember, you’re never back to where you started. It’s not fun when it feels like we’re taking three steps forward and two steps back, but we are still healing and moving forward. We shouldn’t give up! Each step up the mountain, whether stable or faulty, is a part of our journey. Our failures never define us. They refine us. How we respond to them is what defines us. All of it is building our experiences that we might need to get where we’re going, and it’s part of being a human. That’s no reason to be afraid. We stumble on the trail, but when we get to the top of the mountain — whatever that might be for you — it’s always worth it.

Many of us here at Mission PT love to hike. Luckily for us, we live in a great area with lots of trails and natural landscapes to explore and enjoy. If you’re looking for some recommendations for your next day hike, some of our favorites are the Siphon Draw Trail up to Flatiron and the Peralta Trail. Guess what’s fun about giving you some trail recommendations: Aug. 1 is National Mountain Climbing Day! Arizona may be too hot to be doing much mountain climbing this time of year, but across the country, this is the middle of peak camping and hiking season. However, the more I thought about the sometimes perilous trails that we take to the top of mountains, the more I realized that this could be a day that’s about more than just getting outdoors. When we’re facing any sort of challenge in life, it can feel a lot like hiking up the side of a steep mountain. It can be challenging, wearisome, and sometimes downright discouraging. We can become so tired that we have to put the journey on hold and rest. Other times, we stumble and slide backwards a bit. Other times still, we lose the trail entirely and don’t know where to go. Bleak though that metaphor may seem, I find hope in one fact: No amount of sitting, stumbling or wandering is going to send us all the way back down to the bottom of the mountain. So, it’s always worth it to get back up and keep moving forward.

Maybe, if you’re a student, you’re struggling through a class, and you don’t feel like you’re making progress. Maybe you missed out on a

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Our mission is YOU. What is YOUR mission?

(480) 550-9100 • missionptaz.com

DON’T REACH FOR THE COFFEE 3 Natural Ways to Boost Your Energy Without Caffeine If you can’t start your day without your daily cup — or cups — of joe, you’re not alone. More than 450 million cups of coffee are consumed by U.S. residents every day, and unfortunately, heavy caffeine consumption may not be healthy. (It’s a big reason why celebrities like Jennifer Lopez, Jim Carrey, and Kim Kardashian don’t drink it!) Moderate amounts of caffeine can improve your mental health, and some studies suggest it could even prevent some chronic conditions. However, there are major downsides to overconsumption, which equates to more than four cups of coffee each day. These can include high blood pressure, addiction symptoms, and decreased mentality.

back up. Next, position your right foot on the opposite side of your left knee. Keeping your hips centered, turn your torso toward your right foot so that your right arm is on your right knee. Switch to the other side and repeat as needed. Finally, pull your head toward your shoulders to loosen your neck. Go for a Walk When you wake up in the morning, head outside! Movement stimulates your brain and improves your mood, and the act of walking is relaxing enough that it doesn’t require much effort on your part. Plus, it’s a great way to get your steps in, wake up slowly, and get outside before a busy day. Just Breathe This might sound like it will lull you to sleep, but there are actually some breathing techniques that can help you wake up! The “breath of fire” is a rapid-fire breathing technique, during which you inhale deeply, exhale deeply, inhale deeply again, and then exhale quickly. Repeat this as needed. Other practices that focus on breathing, like yoga, can be effective, too.

If you want to break out of the caffeine cycle and reduce how much coffee you drink, try replacing that cuppa with one of these methods!

Stretch After lying in one position all night, your body may feel stiff and achy. Stretching awakens your muscles and helps you break out of that groggy morning feeling. Start with your back and do some slow core twists. Then, sit on the floor and lay your legs out in front of you. Stretch forward, then sit

Waking up isn’t an exact science, but once you find a healthy method that works for you, you may never need coffee again. (Gasp!)

BUT EXERCISE CAUTION GETTING BACK INTO SCHOOL SPORTS HIT THE GROUND RUNNING IN THE CLASSROOM

organized school sports has also been a bit touch and go. That means that many students may try to get back to the ability levels that they enjoyed pre- pandemic, overextending themselves in the process.

After the pandemic took kids out of the classroom (at least on a part-time basis), this year’s back-to-school season feels a bit more ceremonious than usual. It’s strange to think that something that was once such a normal

part of the year will now take a bit of getting used to, but such are the strange times that we’re living in. What’s normal has become strange — though, in the case of learning in the classroom again, hopefully it won’t feel strange for long! Some parents and kids might still have reservations about returning to the classroom. That’s understandable, considering the risks that the coronavirus once posed to large gatherings in close proximity. Nevertheless, since it’s now been deemed safe to return, we applaud the courage of students and parents for taking the first steps toward making our schools normal and safe places of learning once again.

So, with that in mind, the Mission PT team wants to offer this word of caution: If you or a child of yours is trying to get back to their fitness level prior to the pandemic, ease back into it slowly. Don’t rush your return. Otherwise, someone may end up with an injury that makes the journey back to peak physical performance take even longer. This warning isn’t just for students — even if you’re not in school, and you’re trying to get back in shape, exercise caution to avoid injuries. We’re hopeful that students can jump right back into where they left off in academics, hitting the ground running. But when it comes to sports, don’t push too hard. That said, if an injury does happen, be sure to call Mission PT at (480) 550-9100 so we can help

At the junior high and high school levels especially, the return to school also means a return to school sports! Whether it’s the football field, track, tennis court, or somewhere else, the athletes are getting back out there again. Just like time in the classroom this past year, time in

you achieve your goals!

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(480) 550-9100 • missionptaz.com

SUDOKU

SPOTLIGHTING KRISTEN SEVERSON

Our Longest-Tenured Physical Therapist

Physical therapist and clinic education coordinator Kristen Severson likes to joke that she was born on Friday the 13th. While that may make some of the superstitious among you a little nervous for her, rest assured that Kristen has led an incredibly accomplished life, and there are no signs of that stopping anytime soon.

Today, Kristen works as a physical therapist at Mission PT, and she brings a wealth of knowledge,

talent, and experience that she’s been able to employ with ease during her three-plus years as a member of our team. In fact, she’s the physical therapist that’s been with us the longest! A lifelong resident of Arizona, Kristen earned her undergraduate degree in athletic training at Northern Arizona University (NAU), then worked for NAU part time while completing her doctorate in physical therapy. Before joining our team, she worked for eight years in different outpatient physical therapy clinics, treating patients with all sorts of different injuries, including neck and back pain as well as injuries to the shoulder, knee, and ankle. With this wealth of experience, we knew right away that Kristen would be an incredible asset to our patients and that she would be able to help them rehabilitate from any sort of injury. Working with patients and with the rest of our incredible team are her favorite parts of the job. Along with being a physical therapist, Kristen is also credentialed as an athletic trainer, and she used to be an adjunct professor at the Phoenix Biomedical Campus at NAU, where she taught second-year physical therapy students. She is also certified in manual therapy and dry needling. For as much time as she spends helping patients heal and rehabilitate at Mission PT, Kristen also has a number of hobbies and pastimes that she enjoys doing in her spare time. She enjoys spending time with her family, hiking, camping, playing in the park, and (when she can manage it) sleeping in.

Tomato and Watermelon Salad (Yes, Really!)

Inspired by BonAppetit.com

Bon Appétit magazine calls tomato and watermelon “soul mates,” and they’re right! This surprising gourmet salad will be a hit at your next barbecue.

INGREDIENTS

• 4 cups seedless watermelon, rind removed and cut into 1/2‑inch cubes • 2 heirloom tomatoes, cut into 1/2-inch cubes • 8 oz feta cheese, cut into 1/2- inch cubes • Sea salt, to taste

• 1 tsp peppercorns, coarsely crushed • 1 tsp coriander seeds, coarsely crushed • 1/2 tsp cumin seeds • 1/2 tsp turmeric • 1/4 cup coconut oil

DIRECTIONS

1. In a small saucepan, sauté spices and herbs in the coconut oil for 3 minutes over medium heat to create turmeric oil. Take the pan off of the heat, then let it cool. 2. Combine the watermelon, tomatoes, and feta on a large platter or in a bowl. Drizzle with cooled turmeric oil. Now, simply sprinkle with sea salt and enjoy!

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Our mission is YOU. What is YOUR mission?

(480) 550-9100 • missionptaz.com

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3321 E. Queen Creek Rd. #106 Gilbert, AZ 85297 (480) 550-9100 missionptaz.com

Inside This Issue 1 Don’t Let Your Stumbles Discourage You From Climbing the Mountain 2 A Word of Caution About Getting Back Into School Sports 2 Wake Up Without Coffee — Really! 3 Tomato and Watermelon Salad (Yes, Really!) 3 Spotlighting Kristen Severson 4 Want to Save on Your Next Vacation?

Are you excited to explore the world again? Or maybe you’ve just gotten back from your latest vacation! In either case, the economic challenges of the pandemic might require travelers to plan their trips a little smarter. Here are five tricks to do just that. 1. Consider your budget while choosing your destination. Any destination heavily impacted by tourists is going to be more expensive to visit. So, consider taking a tour through various French countryside towns instead of Paris! Not only could it be more culturally immersing, but it may even be more relaxing and less stressful than visiting a dense area. 2. Sign up for Scott’s Cheap Flights. One of the most important parts of booking an affordable vacation is booking it at the right time. Scott’s Cheap Flights will track all the cheapest flights at an airport of your choice — you’ll get over 50%–75% savings on highly rated airlines. This will get you stress-free travel for a much lower price! 3. Travel in a group. If you travel with friends, your expenses become a lot more manageable. Let’s say you and a partner travel with two other couples — renting a swanky cabin 5 Tips for Your Next Affordable Getaway

at $200 a night will only cost around $33 per person. Plus, you will create some amazing memories together!

4. Plan your meal budget ahead of time. Looking forward to eating certain dishes? Find local menus and prices to ensure you don’t spend more than you planned. If you want an authentic and homestyle culinary experience, consider signing up for a peer-to-peer dining experience through Traveling Spoon or Bon Appetour, which is tax- free as well! 5. Consider volunteering for vacation. Want to go on a self-discovery trip? Why not cut your expenses in half by volunteering? For example, Habitat for Humanity offers a nine-day Mexico trip for $1,200 with lodging, food, and activities included. You’ll get to build structures and create something permanent for the local community.

Traveling on a dime is no sweat with the right tools. Best of luck, traveler!

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