Physical Therapy Services of Tennessee - April 2022

APRIL 2022

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EastTennessee Physical Therapy News

RELEASE YOUR INNER CHILD

FROM THE DESK OF DANNY D. SMITH, PT, DHSC Dr. Danny Smith has been providing sideline coverage for local high schools for over 40 years. It began with Elizabethton High School football and has now grown to cover a variety of events and sports, such as basketball, soccer, and wrestling, for several local schools in the community. Drs. Justin Smith, Erin Kiser, Sylvester Contreras, and Faith Russell have now joined Dr. Smith in providing these services for the Carter County community. This coverage allows for efficient emergency management in acute situations and appropriate referral for services. The clinic also has a program titled Center for Athletic Medicine (CAM) that works in conjunction with sideline coverage. It provides free screenings for local athletes that have injuries or new symptoms that are affecting their participation in their sport. Several common injuries or symptoms that are frequently seen include but are not limited to: ankle sprains, back pain, concussions, patellofemoral syndrome, hamstring and quadriceps strains, and shoulder pain. There are three potential outcomes after the screen, which include referral to an orthopedic doctor or appropriate medical provider, a rehabilitation program monitored by the clinic, or return to play. The goal is to provide quick and quality care to our athletes and get them back on the field or court promptly.

With Coloring!

When it comes to living a healthy lifestyle for seniors, there are several things that could benefit your mental and physical health: exercise, have a balanced diet, learn new things, and socialize — the possibilities are endless. I have been asked about other activities that could help seniors feel youthful, and the answer may surprise you. So, what’s this new trend, you ask? It’s coloring! Although coloring is primarily known as an activity for kids, it has recently become a popular activity for all ages as well. I remember the days that I would grab my crayons, colored pencils, and markers, and get lost within the pictures of a coloring book. I would be entertained for hours and feel accomplished and happy once I finished my masterpiece. That might be the reason why many people are returning to their roots and picking up some crayons. Here are some benefits of coloring for seniors.

Our clinic is known for orthopedic community care with sports specialized providers. Look for us on a sideline or call if you have questions and need a quick screen.

Social Activity

There are book clubs and art clubs that you can join to socialize with others. But you can do the same thing with coloring books. You can attend a social event where you and others color together, or you can enjoy this activity with your friends and grandchildren too. Coloring brings people of all ages and backgrounds together and can help create fun and meaningful memories.

–Danny

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Stress Reduction

picture, it reduces brain activity, which in turn creates calmness. These calming benefits can transfer to other parts of your body as you color.

Like reading a book, coloring is a great way to relax. The act of creating something unique to you and the repetition of coloring can help ease your mind. In addition, you have total control over your picture’s outcome and what colors you want to use. Unlocking your creative side can help keep your cognitive skills sharp.

Increased Memory Skills

In 2009, a study looked at the benefits of drawing and coloring. The study showed that these activities could help you remember things easier and quicker. The repetitive nature of coloring can also help ease the agitation and aggression associated with dementia.

Brain Relaxation

Each day, our brains process information and thoughts — even without us knowing. With coloring, your brain can relax and focus on one thing at a time. By concentrating on shading in a

Improve Motor Skills

Coloring is great for hand-eye coordination and dexterity. Coloring combines logic and creativity, and requires both vision and motor skills. It also requires problem-solving skills such as choosing which color to use and staying in the lines. As you can see, coloring isn’t just for kids. There are so many benefits that you can reap with this activity. So, break out those art supplies and get to coloring — this could be your new favorite hobby. You can find adult coloring books online and in stores. One of my personal favorite online coloring pages can be found at DailyCaring.com/free-coloring-pages-for-seniors-our-top-5-picks.

Unlock your inner child with this fun activity that you and your entire family can enjoy together!

Heal Faster and Eliminate Pain With Lasers

IT ’S NOT SCIENCE FICTION — IT ’S HERE

Everyone knows lasers can be awesome weapons in sci-fi, but not all lasers are deadly. In fact, they can help accelerate your healing process! But how? Let’s walk through laser therapy together — a highly safe, trusted treatment within physical therapy. The Science of Light It sounds like the murmur of a mad scientist to say that light energy from a laser can reduce your muscle’s pain and inflammation, accelerate healing in damaged tissues, relax your muscles, and even possibly stimulate nerve regeneration. However, science (or, in other words, decades of research) suggests that these effects actually occur. To put it simply, when a laser reaches a certain wavelength — specifically, within the infrared spectrum, which is greater than the red end of the visible light spectrum, but less than that of conventional microwaves — it can penetrate our skin, not unlike X-rays. With enough power, that wavelength can reach considerable depth for muscle therapy purposes. Lasers are excellent for physical therapy because they stimulate the building blocks of collagen, which is crucial for healing damaged tissues. Lasers can also decrease nerve sensitivity by decreasing bradykinin, a peptide that promotes inflammation. This is through normalizing ion channels, which act as cellular gatekeepers, and

releasing endorphins, the body’s natural pain reliever. Lasers can even have a pain-blocking effect on certain nerves in your body. Class 3 and 4 Lasers You’ll see two classes of lasers in physical therapy: Class 3 and 4. The main difference isn’t the wavelength, but the power used. This has a lot to do with the depth to which the laser needs to penetrate. Class 3 operates at less than 500 milliwatts (mW) and is sometimes referred to as a “cold laser” or LLLT for low-level laser therapy. These lasers don’t generate a lot of heat. Class 4 lasers operate at greater than 500 mW and do create a warming sensation on the skin, but they aren’t dangerous or harmful. The best laser is the one optimized to treat your particular injury or pain. Call your physical therapist with any questions — even just 1–2 treatments can make a significant difference.

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Shh! This Is Our Little Secret … HIDDEN VACATION GETAWAY GEMS IN THE US

geology center to learn about rocks, minerals, and the area’s mining history) are great attractions on top of the awesome hiking and lakeside outdoor activities available. Best for Beach Vacationers: Jekyll Island, Georgia Travel Distance: 1.5 hours by car from Savannah, GA, or 1.25 hours by car from Jacksonville, FL Best Time to Visit: Fall This island used to be a private escape for wealthy families in the 1880s — and it shows. It’s a unique vacation spot on the East Coast for anyone looking for serenity and adventure. With over 10 miles of white sand beaches, and much of it undeveloped, you’ll get a very natural, tranquil experience with excellent seafood and Southern-style dining options.

Who says you need to travel abroad for a glamorous or exciting vacation? We have so many incredible spots within the U.S.! From coast to coast, here are three underrated domestic, family-friendly vacation spots you just might be missing out on. Best for Families: Broken Bow, Oklahoma Travel Distance: 3 hours by car from Dallas, TX, or Tulsa, OK Best Time to Visit: Late spring or fall Thanks to its location by Broken Bow Lake, you’ll be surrounded by forest and wildlife in almost any cabin or Airbnb you book in the area. The Wildlife Museum, BigFoot Speedway (a go-kart racing track), and Beaver’s Bend Mining Company (a kid-friendly

Best for Quiet Paradise Seekers: Silver Falls State Park, Oregon Travel Distance: 1.25 hours by car from Portland, OR Best Time to Visit: Summer

Oregon is already known for its spectacular waterfalls, but if you want to find a quiet oasis of cascading waterfalls and lush scenery, look no further than Silver Falls State Park. Set off on a 9-mile hiking trail loop named Trail of Ten Falls to see all 10 waterfalls. If you choose to stay overnight, the campgrounds include a gorgeous forested setting with spacious sites, nice bathrooms, and options for tent or RV camping. These sites often require a little over an hour’s drive, but that’s why they are perfect for quiet and enjoyable vacations. Consider giving them a try!

Take a Break! Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge Him and He shall direct your paths straight. Proverbs 3:5–6

ONE-PAN CHICKEN TACOS Inspired by TasteOfHome.com

INGREDIENTS

DIRECTIONS

• 1 lb chicken

1. In a mixing bowl, combine the chicken pieces, garlic powder, cumin, and chipotle powder. Mix until the chicken is coated. 2. In a frying pan, heat the oil. When the oil is hot, add the chicken mixture. Cook on medium heat for 5–8 minutes. 3. Remove the chicken from the pan, and add the corn tortillas (avoid overlapping) so they soak up the juices. Flip the tortillas and repeat. Then, add chicken and grated cheddar to each tortilla and fold it over the filling — in the pan. 4. Cook the tacos for 3 minutes per side until the tortillas are crispy and the cheese is melted. 5. Top with pico and guacamole salsa, and serve!

breasts, sliced into 1-inch pieces • 2 tbsp garlic powder • 2 tbsp cumin • 2 tbsp chipotle powder • Canola oil (for frying) • Corn tortillas • Grated cheddar cheese • Pico de gallo and guacamole salsa (to taste)

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1975 West Elk Ave. Elizabethton, TN 37643 423-543-0073

1500 West Elk Ave. #104 Elizabethton TN 37643 423-543-2215

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

P hysical T herapy S ervices , P.A.

Inside This Issue From the Desk of Dr. Smith PAGE 1 The Health Benefits of Coloring PAGE 1 How Lasers Eliminate Your Pain PAGE 2 Secret, Beautiful Vacation Spots in the US PAGE 3 Take a Break PAGE 3 One-Pan Chicken Tacos PAGE 3 Why Protein Will Fight Aging — And More PAGE 4

PROTEIN DOESN’T EQUAL BULK!

Enhance Lifelong Workout Goals and Fight Aging

No. 3: Protein boosts metabolism . Your body uses calories to digest and utilize nutrients in food, and it’s a lot easier for your body to process protein compared to other nutrients. That’s why high protein intake has been shown to significantly “boost” people’s metabolism and increase the number of calories they burn. No. 4: Women need protein most, especially as they get older. As women age, protein becomes important to balance hormones as well as keep weight off. This could be due to the abundant amino acids found in protein and how important they are to hormone production. In a 2015 study, hormone experts found that a diet of 20–30 grams of protein per meal can lead to significant anabolic and metabolic benefits for adults.

High-protein diets and protein powders are a bodybuilder favorite — which is probably why everyone thinks eating extra protein will make them bulky. But that’s not true! Here are four reasons why everyone agrees that protein is crucial to any healthy routine. No. 1: Protein reduces your appetite and hunger levels. While fats, carbs, and protein will affect your body in different ways, studies show that protein is the most filling. You won’t reach for midnight snacks as often, if at all. Not only does it help you feel fuller for longer periods, but it also accomplishes this with less food. In one study, increasing protein intake from 15%–30% of calories helped overweight women eat around 441 fewer calories every day without intentionally restricting their diet.

No. 2: Protein increases muscle mass — and maintains it. Protein is in every cell in our bodies. For your

The best way to consume protein is through high-protein meals. Don’t rely solely on protein powders, which often lack the additional nutrients, both macro and micro, that benefit a high-protein diet. Thankfully, there are many options for having this type of diet, even if you’re vegan. We hope this information will help you stay healthy for many decades to come!

muscles, protein not only helps promote muscle strengthening and growth, but it can also help maintain your muscle mass while you are losing weight or even aging. Who knew protein could be a part of your beauty regimen?

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