PerformanceTherapyInst: 7 Ways To Be Healthier

PerformanceTherapyInst: 7 Ways To Be Healthier

May, 2020

Health & Wellness Newsletter

NEWSLETTER

WE ARE OPEN!

9 WAYS TO STRENGTHEN YOUR BODY AGAINST VIRUSES LIKE COVID-19 The best way to keep your body healthy during this time is to stay moving and reduce inflammation. Being sedentary and making poor diet choices has the potential to hurt your immune system and make you a target for sickness and disease. 9 ways to strengthen your body against viruses like COVID-19: 1. Wash your hands. 2. Decide to get up and get moving.

3. Eat nutrition rich food. 4. Drink plenty of water. 5. Don’t smoke. 6. Get a good amount of rest. 7. Stretch.

8. Take frequent breaks for breathing exercises. Inhale and exhale deeply. 9. Continue your home exercise program 2-3 times per week.

In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to fight infection and reduce the impact of viruses. We are dedicated to helping you live the best life you can. During this time, if you cannot make it to your physical therapy appointments, continue your exercises at home. We care for you and remember you are part of our physical therapy family.

OUR PROGRAMS & SERVICES

• Concussion Therapy • Cupping • Dry Needling • Electrical Stimulation • Ergonomics

• Fall Prevention • IASTM • Injury Prevention • Joint Mobilization • And Many More!

www.performnashville.com

May, 2020

Health & Wellness Newsletter

NEWSLETTER

WAYS YOU CAN BECOME HEALTHIER, STRONGER & MORE ACTIVE INSIDE: • 7 Tips You Can Do On Your Own • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe

Whether you have pain or have been suffering for a long time, seeing a physical therapist at Performance Therapy Institute can help you return to a more active and pain-free life. Give us a call today:

It is common aspiration to become healthier, stronger, or more active. However, this can sometimes be a difficult feat, with lack of time, pain, injuries, or difficulty sticking to a nutritious diet. When you are in pain, undesirable chemicals within your body are heightened, which can increase stress. As a result, your endocrine system becomes affected, which works to regulate the hormones in your body. Fortunately, the vast majority of aches and pains can be successfully treated by a licensed physical therapist. At Performance Therapy Institute, our team is comprised of movement experts who have the knowledge and training to diagnose, evaluate, and treat any musculoskeletal condition that comes their way. To find out more about how our services can help you live a healthier, stronger, and more active life, contact our office today! Your health and you: The term “health” is all relative. It essentially means that your body is operating at its highest levels of function in regards to breathing, circulation, digestion, and more. It doesn’t necessarily mean that you have to be the most athletic person in the room. Any step you make toward helping your body function at its optimum levels is a step toward becoming a healthier you. Your physical therapist can provide you with exercises, stretches, and nutritional

• FRANKLIN (615) 465-6810 • NASHVILLE (615) 375-9091

tips that can help increase your health and help you feel physically better overall. Increasing your strength and flexibility: It is no secret that strength and flexibility both play important roles in your health. Did you know that there are approximately 642 skeletal muscles in the human body? Your muscles work hard, not only to help you move, but also to support your circulatory and breathing systems. When you become stronger and more flexible, you become healthier overall. Our physical therapists can guide you through proper exercises and specialized treatments in order to relieve your joint and muscle pain, increase your strength and flexibility, and improve your overall health.

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www.performnashville.com

7 TIPS YOU CAN DO ON YOUR OWN

Physical therapy treatments can help improve your health, but they only work if you apply healthy lifestyle choices in your everyday life, as well. Some tips you can do on your own to become healthier, stronger, and more active include: 1. Taking care of aches and pains. Don’t let these long-term problems linger. Contact Performance Therapy Institute for professional help. 2. Limiting your sitting. Get up every 30 minutes to walk around at work and home. 3. Getting out and moving. Exercise regularly, even if it’s just taking a short walk every day. 4. Maintaining a nutritious diet and controlling portion. Make sure your food intake is nutritious and portioned. By chewing your food thoroughly, you won’t feel as if you have to eat as much. 5. Drinking more water. Water keeps your body systems functioning at an optimum level. 6. Breathing! Work on your deep breathing in order to increase your oxygen intake and get your lymphatic system moving. 7. Getting enough sleep. Sleep at least 8 hours a day. It is best to get into a routine where you are going to bed and waking up on a regular cycle. This helps your endocrine system.

Contact Performance Therapy Institute today! Are you looking for assistance with increasing your health, strength, and physical activity? Our team at Performance Therapy Institute would love to help you live your highest quality of life. Contact us today to begin your new chapter toward becoming a healthier you!

Call us today to schedule an appointment!

HEALTHY RECIPE

CREAMY THAI CARROT & SWEET POTATO SOUP INGREDIENTS • 1 tbsp coconut oil • 2 cups chopped yellow/sweet onion • 2 cloves garlic, minced • 1 tbsp minced fresh ginger • 2 tbsp red curry paste • 4 cups low-sodium vegetable broth, plus more if needed • ¼ cup raw almond butter or peanut butter • 3 cups diced peeled carrots • 3 cups diced peeled sweet potatoes • ½ tsp fine-grain sea salt • Freshly ground black pepper • Up to ¼ tsp cayenne pepper (optional, if you like spice) For Ganish: • Minced fresh cilantro • Fresh lime juice DIRECTIONS In a large pot, melt coconut oil over medium heat. Add onion, garlic, and ginger and sauté for 5-6 minutes until onion is translucent. Stir in curry paste. In a small bowl, whisk together some of the broth with almond butter until smooth. Add mixture to pot, along with carrots, sweet potatoes, salt, and remaining vegetable broth. Stir until combined. Bring soup to a low boil over medium-high heat and then reduce heat to medium-low. Cover and simmer for 15-20 minutes, until potatoes and carrots are fork-tender. Ladle soup carefully into a blender. You will likely have to do this in a couple of batches, depending on the size of your blender (never fill your blender past the maximum fill line). Being careful to avoid hot steam from the lid, blend on low and slowly increase speed until soup is completely smooth. (Alternatively, you can use an immersion blender and blend the soup directly in the pot.) Season with salt and black pepper to taste. For more spice, add ¼ tsp cayenne pepper, and blend again. Transfer soup back to pot and reheat if necessary. If desired, you can thin soup out with a bit more broth if it’s too thick for your preference. Ladle soup into bowls and top with minced cilantro, a squeeze of lime juice.

CALL TODAY AT FRANKLIN: (615) 465-6810 ORNASHVILLE: ( 615) 375-9091!

5 7 3 TELEHEALTH: SERVING PATIENTS IN THESE TROUBLING TIMES 5 8 4

Patient Success Spotlight

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4 In light of the COVID-19 pandemic that has been causing numerous health care facilities to shut down, we as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease. Because of this, telehealth services are the best possible option for us at this time. By providing care for our patients virtually, as opposed to in-person, we are able to keep both our patients and PT providers safe. 1 5 4 8 http://1sudoku.com For more information on our telehealth services and how they may benefit you, feel free to call us at Franklin: (615) 465-6810 or Nashville: (615) 375- 9091, schedule a telehealth appointment with our website chatbot, OR go to our telehealth appointment page link to schedule your virtual appointment! 3 9 2 n° 327893 - Level Hard 1 3 6 What is telehealth? You may be wondering what exactly telehealth is. Essentially, it is a way for us to make sure that our patients are still receiving the highest possible quality of care they need from a remote location. 5 Telehealth services can be accessed via your smartphone or computer, and you will be able to perform your PT treatments from the comfort of your own home during this quarantine. You will also be able to track your progress and see how you are improving throughout your treatments – without coming directly to our clinic. 4 3 8 6 5 7 4 3 8 9 Begin telehealth services today. We understand that we are in the midst of stressful times, and that there will likely be more ahead. At Performance Therapy Institute, we want you to know that we are here for you. We genuinely care about the health of each and every one of our patients, which is why we believe telehealth services are the best course of action for the time being. 6 2 5 8 7 3 2

“Made me feel like they were truly invested in me!”

“From the second you walk in, you know this place is different. The staff is 100% concerned with your care and well being, and it shows. My care was personalized and the one-on-one attention I received made me feel like they were truly invested in me, not just giving me a recovery program. This is by far, the best place for Physical Therapy, in Middle Tennessee.” - Sam M.

www.performnashville.com

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Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

Fun & Games

http://1sudoku.com

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Stretches Lower Back

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www.simpleset.net

EXERCISE BALL - PRAYER STRETCH While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball forward until a stretch is felt.

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http://1sudoku.com

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WHO DO YOU KNOW THAT NEEDS OUR HELP? REFER A FRIEND

Care enough to share how physical therapy helped you. Who do you know that could benefit from therapy? If you know someone suffering with aches and pains give the gift of health. Refer them to Performance Therapy Institute today. Pass along this newsletter or have them call us directly for a Free Physical Therapy Consultation. Send them our way, they will thank you and so will we.

YOU HELP US, HELP OTHERS

www.performnashville.com

FREE DRY NEEDLING SCREEN PRESENT & PAST PATIENTS OF PERFORMANCE THERAPY INSTITUTE

FREE DRY NEEDLING SESSION

To THANK YOU for choosing our physical therapy practice, we are offering a free dry needling session! Limited to the first 25 patients to call. SCHEDULE YOUR FREE SESSION BY CALLING 516-487-9810 TODAY! EXPIRES 05-28-20

What is Dry Needling? Dry Needling involves inserting a tiny monofilament needle in a muscle or muscles in order to release shortened bands of muscles and decrease trigger point activity. This can help resolve pain and muscle tension, and will promote healing. This is not traditional Chinese Acupuncture, but is instead a medical treatment that relies on a medical diagnosis to be effective. Who can benefit? Dry Needling is a valuable and effective treatment for musculoskeletal pain. Patients with the following symptoms may benefit from this treatment: • Muscle Strains • Tendonitis • Osteoarthritis • Bursitis • Decrease Mobility/Range of Motion • Headaches • Chronic Pain

What to expect from treatment? Most patients report being sore after the procedure. The soreness is described as muscle soreness over the area treated and into the areas of referred symptoms. Typically, the soreness lasts between a few hours and two days. Recommendations vary depending on the amount of soreness you have and on the individual response to treatment, but may include applying heat or ice over the area, gentle stretches and modifications of activities. We also recommend drinking a lot of fluids/water to prevent any excessive amounts of soreness. Physical Therapists with specialized training and skills can offer Dry Needling. For more information or if you would like to know if Dry Needling is a good treatment option for you, please call a clinic nearest you.

FRANKLIN 615 Bakers Bridge Ave., Suite 110 Franklin, TN 37067 P : (615) 465-6810 | F : (615) 465-6817

NASHVILLE 1912 Charlotte Ave. Nashville, TN 37203 P : ( 615) 375-9091 | F : ( 615) 375-9092

CALL AN OFFICE NEAR YOU TO RSVP!