Mission PT - November 2020

Mission PT - November 2020

3321 E. Queen Creek Rd. #106, Gilbert, AZ 85297 • (480) 550-9100 • missionptaz.com November 2020

Train Your Brain! HOW SUCCESSFUL PT BEGINS IN THE BRAIN

The brain is like an incredible computer. You can program it to do all sorts of amazing things. Think about all the things your body learned to do when you were young, from throwing a ball to riding a bike. Everything we’re capable of doing now was programmed into our brains, and it stays in there for our entire lives.

(meaning muscles, joints, bones, and tissues). Series of movements such as these are actually somewhat complex and when you get in the habit of moving poorly, the result can be pain, muscle guarding, reduced mobility, or injury. When we reprogram the brain to correct improper movement, we can prevent the recurrence of symptoms and further injury. As we grew up and learned new skills, our brains memorized patterns and became programmed to move in a certain way. Walking is a good example. Most of us learned to walk at a very young age and we certainly know how to walk now. That said, we don’t always have someone to teach us the subtleties of walking mechanics. We may be walking in a way that is hurtful to the body, unbeknownst to us! Examples could be: not pushing off your toes, walking too slumped, or holding your back too tight. Other common examples of ways we move instinctively (according to our brain’s programming) may be climbing up and down stairs, lifting objects off the ground, reaching high, or getting in and out of a chair. These are seemingly little things we don’t often think about. We just assume we’re doing them correctly. However, many people are actually hurting themselves doing these everyday tasks because we do them so frequently throughout the day in a pattern that might seem natural but is actually strenuous on the body. We recently worked with a man who has been experiencing a lot of knee pain. We watched him climb up a flight of stairs and then back down again. Now, this man has been climbing stairs for almost 50 years. Yet upon observation by a PT, it was clear that the way he was leaning back (and not forward) while ascending and descending was adding unnecessary strain on his knees and not engaging his glutes. It is a simple fix in some ways, but retraining the brain can be easier said than done. We showed him a better way of ascending and descending stairs. We went slowly at first because it felt really weird to him to go up and down the stairs differently than he had been his whole life. But he got more comfortable with it as he practiced, or reprogrammed his brain, and the end result? No more knee pain!

That is, until our computer needs an update.

Last month, we talked about the “3 Ts” of physical therapy. These “Ts” — techniques , tools , and training — represent our approach to PT. It’s how we help people overcome obstacles related to pain or limited range of motion. As a quick recap, the techniques are the hands-on skills the therapist implements in order to restore mobility in the joints or reduce muscle guarding. Tools are the exercises the PT teaches the patient, who can then work to maintain their mobility or muscle tone at home. Training is the programming of the brain to accept a new and improved way of moving. And that last point is what we want to focus on this month: retraining (or reprogramming) your brain! We see a lot of people who experience pain or constant discomfort that can be traced to their posture or the way they position their bodies. Posture can relate to the way they walk, sit, or anything else that involves the musculoskeletal system

Training the brain takes time and repetition. When you’ve been moving one way your whole life, moving in a slightly different way can feel uncomfortable or even awkward. It can be hard

to get used to. You might even fight your brain as it tries to go back to what it has always done! It takes about 200 repetitions before it starts to feel normal. It then takes about 300-400 repetitions before it becomes a habit or second nature — and then you don’t have to think about it anymore!

Once you create new muscle memory, that’s when you achieve long‑term success!

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Our mission is YOU. What is YOUR mission?

(480) 550-9100 • missionptaz.com

FOR PEOPLE WHO DON’T LIKE TO MEDITATE Meditation Alternatives

Stay mentally engaged. Many people achieve clarity, focus, and stress reduction through simple but engaging tasks, such as immersing themselves in an adult coloring book, doing brain teasers, or assembling LEGO sets, which proves they can be effective therapeutic tools or alternatives to meditation. The LEGO Company has actually been developing more products for adults with this sort of research in mind.

Meditation is lauded for its health benefits and is often suggested as an effective way to clear the mind, organize thoughts, and reduce stress. Realistically, however, it’s not for everyone. In fact, some people don’t experience any benefits at all from meditating. In a recent study published in New Scientist about the effectiveness of meditation, researchers confirmed that some people do not benefit from meditation and that about 8% of people who try meditation experience an “unwanted effect,” such as an increase in anxiety.

If you’re not interested in meditation, or it just doesn’t work for you, here are some alternative ways to clear your mind and reduce stress.

Get serious about physical activity. Aerobic exercises — like walking, jogging, running, cycling, and swimming — are great for clearing your mind and getting your body moving. Really, any exercise that gets the heart pumping and increases your respiratory rate will do. Research supports that aerobic exercise is a great alternative to meditation that yields many of the same benefits. Exercising outdoors or in nature — especially in new places — enhances these benefits. Because your surroundings are going to be unfamiliar, your mind is more focused, which can help if you’re searching for clarity.

But why LEGO products specifically? In addition to being objects you touch and push together, LEGO products come with clear, step-by-step instructions, which make them easy to put together and allow you to focus more on the task at hand. Even if you don’t complete the piece in one sitting, working on a project a few minutes a day can be a beneficial way to find a little clarity.

THE ANGEL TREE RETURNS TO MISSION PT The Season of Giving Back

Over the last two years, Mission PT has hosted an angel tree to benefit the House of Refuge. As the holiday season approaches, we will be hosting a tree for the third year! We are excited to once again be a part of the angel tree tradition and to give back to a wonderful organization that does important work in our community.

Angel trees are decorated trees covered with slips of paper featuring items needed for donation, like household goods, toiletries, food, and more. You or anyone in the community can take one of these paper tags to help us fulfill House of Refuge’s needs. As you shop, you simply pick up whatever is on the tag you selected and bring it back to Mission PT. From there, we keep it under our tree in our lobby until it is time to deliver the goods to the House of Refuge! House of Refuge is a faith-based nonprofit aimed at helping families overcome homelessness. Based in Mesa, the organization offers a number of goods and services to families, including a place to stay, home furnishings, clothes and food, as well as employment and education support. Basically, they help people who are going through a tough time to get back on their feet. You can learn more about this organization at HouseofRefuge.org .

outpouring and generosity from the community. If you would like to participate, look for our angel tree in the office during the last week of November. We will have the tree and donation tags up through the month of December.

Over the past two years, the angel tree has been a huge success. We are always amazed at the

Thank you and see you soon!

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(480) 550-9100 • missionptaz.com

THE MISSION PT TEAM SHARES THEIR GRATITUDE WHAT ARE YOU THANKFUL FOR? This year may have had many ups and downs, but there is still so much to be thankful for! Our team members at Mission PT wanted to share a few things that they are grateful for and have brought them joy. Here’s what they had to say! “I’m so grateful for the love and support of my wife and children, my health to be able to work and provide for them, and the freedom to enjoy so much in my life.” –Ben “I am grateful for all the people in my life who came to support us through this COVID-19 adventure. It is a joyful day if we make it through home-schooling without tears or yelling.” –Kristen “I am thankful for the continued health of my family and friends and for having a job that I enjoy coming to every day.” –Heather “I am grateful that my entire family has remained healthy through this pandemic. I am always grateful for a job in these trying times that has allowed me to support my family and give them the things that they need. I am blessed in so many ways, and I enjoy helping people. Mission PT and the hospital continue to give me opportunities to help others and that is something I will always be grateful for.” –Braden

SUDOKU

Zesty Orange Cranberry Sauce

Skip the can-shaped cranberry sauce this year and bring a jar of homemade sauce to Thanksgiving instead. This easy recipe can be made ahead of the big event and keeps for 10 days in the fridge.

“I am grateful to have my health and a safe place to sleep every night.”

INGREDIENTS

–Brie

• 1/2 cup orange juice, freshly squeezed • 1/2 cup water • 3/4 cup plus 2 tbsp sugar

• 12 oz fresh cranberries • 2 tsp orange zest • Salt to taste

“I’m grateful to work in a profession that I’m passionate about, improves the health of others, and brings me joy. Some things that brought me joy this year were new family additions, small vacations, and quality time with family and friends (virtually or socially distant).” –Jess “My family has brought me the most joy and comfort this year. Although they are far away, we have never been closer together; all of us pulling together to take care of each other has brought me more peace, understanding, and definitive love than ever before.” –Jen “I am grateful for the community of people that I have gained this year who push and encourage me and are there for the good times and through the tough times.” –Noelle

DIRECTIONS

1. In a medium saucepan, heat the orange juice, water, and sugar to a boil. Add other ingredients, then bring mixture back to boiling. 2. Reduce the heat to medium and cook gently for 10–12 minutes, until the cranberries burst. 3. Transfer the sauce to a bowl or jar, cover, and refrigerate until serving.

Inspired by OnceUponAChef.com

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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 Train Your Brain and Get the Most Out of PT 2 Clear Your Mind in a Different Way 2 Mission PT Is on a Mission 3 What Are You Thankful for This Year? 3 Zesty Orange Cranberry Sauce 4 A Number of Importance

WHY VETERANS DAY AND THE NUMBER 11 GO HAND IN HAND The 11th Hour of the 11th Day of the 11th Month

Veterans Day comes every Nov. 11. It’s a national holiday that recognizes veterans who served in the United States Armed Forces and honors those both living and deceased. Historically, the day marks Armistice Day and the end of the Great War: World War I. But what is the significance of the number 11? The armistice was signed at 5:45 a.m. in France, but it took effect at 11 a.m. that same morning — which happened to be Nov. 11, 1918. The armistice originally lasted 36 days but was extended month after month. This led to the signing of the Treaty of Versailles on June 28, 1919, when peace was officially declared. Later that year, President Woodrow Wilson proclaimed that Nov. 11 would be known as Armistice Day to honor those who fought in the Great War. This lasted until 1954, when President Dwight Eisenhower signed a proclamation turning Armistice Day into Veterans Day.

fought in more wars — specifically World War II and the Korean War — and hundreds of thousands more Americans had served.

Unsurprisingly, there was some political drama surrounding the day. In 1968, Congress made Veterans Day a federal holiday under the Uniform Holiday Bill. The idea was to increase the number of three-day weekends in the year. Veterans Day became a holiday that would fall on the fourth Monday of October, a far cry from Nov. 11.

However, in 1978, Veterans Day was restored to its original Nov. 11 date. But why?

The answer is simple. It’s a number that sticks with you. When the clock strikes 11:11, you always take notice. By that same notion, we all remember the 11th hour of the 11th day of the 11th month. Because of this, we’ll never forget the end of the Great War, nor will we forget those who served.

The change was made in order to recognize all veterans who had honorably served their country. By 1954, the U.S. had

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