Physical Therapy & Rehab_ New Year New You

The Newsletter About Your Health And Caring For Your Body

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WE CAN HELPYOU HAVE A Healthy & Active NEW YEAR

DECEMBER 2017 The Therapy Bulletin The Newsletter About Your Health And Caring For Your Body Let’s start the new year feeling great! 6 Easy Steps To Put You On The Path To a Happier, Healthier, More Active You!

It’s that time of year again, the beginning of a new year when many of us feel compelled to make New Year’s Resolutions. What will be your resolutions towards taking care of your health? Will you set a goal to lose weight, exercise more, eat better and increase your activity level? Unfortunately, such declarations often fail after a month or two. This can often be attributed to two things: a lack of readiness to actually change bad habits and a pattern of setting unrealistic expectations. So what types of resolutions can we make that we’ll actually stick to? If you want to improve your health and increase your energy, here are some simple ways to change your lifestyle for the better. 1. BEGIN THE DAY WITH PROTEIN. Eating protein for breakfast helps curb your appetite throughout the day and tends to improve your overall diet as well. While you may wind up consuming the same number of calories over a day’s time, you’ll be less tempted by high- fat snacks around dinnertime. Keep in mind that there are plenty of plant-based proteins available, including hemp seeds, black beans, almonds, edamame, and pumpkin seeds among them. 2. LIMIT YOUR DRINKS. By this, we aren’t only referring to alcohol. Instead, try to cut back on the calorie-laden drinks popular this time of year. Concoctions such as sweetened coffee drinks, sodas, diet sodas and energy drinks can be detrimental to a healthy diet. Focus on a higher consumption of water during the day and to make it easy have a glass by your desk or carry a bottle around with you.

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Let’s start the new year feeling great!

3. TRY WEARABLE TECHNOLOGY. Research shows that people who use wearable technology, gadgets such as Fitbits, Garmin, and Withings,tend to stick to their exercise routine more faithfully than those who don’t. With many of them, you can track your heart rate, steps per minute, sleep cycles, and more. 4. INCREASE YOUR RANGE OF MOTION. Avoid shortcuts when it comes to exercising. Strive for using the greatest range of motion. This may include making longer lunges, stretching arms more while jumping rope, or leaning over further during yoga. Whatever the case, doing so helps your muscles do more work per rep, which results in breaking down more tissue by the end of your workout. If you have difficulty reaching a full range of motion, or have discomfort, consult your physical therapist. 5. REDUCE FATIGUE. As anyone who has tried and failed at establishing a regular exercise routine can agree, fatigue is the number one enemy. To help combat this, drink beet juice. Studies show that it can increase stamina by up to 16 percent. Furthermore, listen to music that keeps you motivated. Listening to the right music can actually expand your blood vessels by 26 percent. Work on a schedule routine that ensures you get enough rest, exercise, and activity. 6. SWITCH IT UP. If you’ve been plugging through the same fitness routine day after day, you may notice a reduction in strength gain. To avoid this, try different exercises, working out at different times of day, using different repetitions, or lifting different weights. As 2018 begins to unfold, consider ways to add healthy decision- making to your lifestyle. Remember that putting things off doesn’t get you to where you want to be. We are here to help you reach your goals and achieve a healthy, pain-free lifestyle. Talk to your physical therapist at our practice today, or schedule a free 30 minute consultation to make your 2018 the healthiest yet.

SAVEMONEY WITH PHYSICAL THERAPY Research shows patients on average than referred patients, decreasing costs tremendously. COME BACK IN FOR A CHECK UP! who went straight to Physical Therapy had 86% fewer visits

As we welcome a new year in wellness, we welcome new insurance benefits. Finances play a big part in mapping out your year and medical expenses are certainly a consideration. If you are like most patients, you have a deductible plan which reset on January 1st. Even after your deductible is met, your insurance still delegates a portion minimum, we recommend paying at least your co-payment at each visit. Plan ahead, stay informed and most importantly, ask questions. Ask our staff if you have any questions about your insurance benefits in the new year. We will help you understand them and figure out the best way to get the care you need. WE’RE HERE TO HELP WITH YOUR INSURANCE BENEFITS of the cost of your care to you, usually in the form of a co-payment. Since all the money you spent toward that deductible in 2017 will be swept clean, we strongly suggest paying something toward your deductible at each visit so once your claims process (usually 2-4 weeks), you don’t have a large, intimidating balance due. At the very

SPECIALTY SERVICES

• Orthopedic and Sports • Aquatic Therapy • Back and Neck Rehabilitation • Women’s Health • Lymphedema Therapy • Work Injury Rehabilitation • Balance Vestibular Rehabilitation • Pediatric Rehabilitation

Back and Neck Rehabilitation Lower back and neck pain affects 8 out of 10 people at some point during their lives and can affect you physically and mentally. Our therapists provide: • Hands-on physical therapy to mobilize the spine • Exercises to alleviate pain for back and neck conditions • Various approaches to best match your particular problem Women’s Health Women often struggle with the physical, social emotional and behavioral components of incontinence and pelvic dysfunctions. Our team promises to: • Provide a private setting to consult with an expert • Design a personalized program of care Lymphedema Therapy Lymphedema is a protein-rich swelling/edema that builds up in the tissue spaces causing decreased oxygen to tissues, decreased cell health, and with time tissue hardening, decreased function, pain and increased risk of infection and skin breakdown. Our certified therapist will design a program based on the patient’s individual needs and may include:

Aquatic Therapy Our aquatic therapy program provides an ideal environment for progressive early intervention. Benefits of water include: • Reduced pressure on joints, relieving physical stress and increasing flexibility for a faster recovery • Support for weight-bearing joints, allowing treatment to begin sooner Work Injury Rehabilitation Our goal is to get injured workers healthy and back on the job as quickly and safely as possible. We strive to: • Educate workers on the healing/recovery process and appropriate expectations • Encourage activity at the proper time during healing • Minimize post-Injury frustration, fear, anxiety and depression Balance Vestibular Rehabilitation Balance and vestibular problems, including dizziness, unsteadiness and vertigo, are severely limit the activities levels of many people. Our highly trained and certified therapists can: • Improve balance, regardless of age, lo help decrease the risk of

falling and improve overall mobility • Treat all four components to balance • Teach proper exercise techniques for in the home

• Manual Lymph Drainage Massage (MLD) • Skin Care (and Wound Care if needed) • Compression Bandaging/Compression Garments • Patient/Family/Caregiver Education

Pediatric Rehabilitation Early identification and treatment of movement disorders in children and young adults can impact future success in areas such as sports, behavior and learning. We offer: • Specialized programs in movement, coordination, balance, strength, flexibility and endurance issues • Personalized exercises and therapeutic play lo address these issues

Orthopedic and Sports We are experts in getting athletes of all skill levels back to the sports they love. We can: • Help you heal, rebuild strength and flexibility, and minimize chance of re-injury • Provide pre- and pest operative rehabilitation

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