Physical Therapy Services, P.A. - February 2021

Physical Therapy Services, P.A. - February 2021

FEBRUARY 2021

www.pt s tn.ne t 423-543-0073

EastTennessee Physical Therapy News

FROM THE DESK OF

DANNY D. SMITH

LOSING A FRIEND Recently, I lost one of my best friends. Coach Dave Rider is now with his maker and playing golf in heaven. I met Coach Rider over 40 years ago when I was a young Physical Therapist trying to find my place in the medical world. I have always enjoyed sports both as a participant as well as an observer, but I wanted to do more for my community. I approached coach Rider and told him that I wanted to help the Elizabethton High School athletic program by taking care of his injured athletes. We spoke for about two hours and came to an agreement. I would not try to coach and he would let me make the call on a player’s return following injury. We worked together for 25 years. I did not coach and he never questioned my decision regarding an injured player. As a result of this agreement, we developed a strong friendship, both personal and profession. We spent many hours together on the golf course. I watched as he developed young men to do their best. These lessons have lasted a lifetime for many of these young men. I will be forever grateful to Coach Dave Rider and what he has done for me personally and professionally. Go with God, Coach, and RIP.

WILL GYMS RECOVER FROM COVID-19? How the Pandemic Could Change Our Workouts Forever

Almost no one I know goes to the gym anymore — and I don’t just mean because they already gave up on their New Year’s resolutions. When the COVID-19 pandemic started last year, dozens of my friends set up home gyms and started streaming workout videos online. I jumped on the bandwagon, too. Now, gyms in some places are reopening, but I’ve noticed they’re pretty much ghost towns. All of these experiences got me wondering, “Will people go back to the gym when this pandemic is really over?” I started doing some digging and found out that after the first COVID-19 lockdown, 24 Hour Fitness closed more than 130 of its gyms across the country and filed for Chapter 11 bankruptcy. Other fitness centers that

were forced to shutter for long periods are facing similar financial challenges.

Unfortunately for gym owners, it looks like that hardship might not even end when things go back to “normal.” According to Fortune, a Beachbody survey found that “9 in 10 Americans who exercise regularly say they will continue with at-home workouts even after they feel comfortable returning to a gym in the future.” Ninety percent of respondents told Beachbody they thought their home workouts were effective, and 54% rated theirs “very or extremely effective.” That’s pretty amazing to me! While I can’t help but cheer people with the motivation to work out from home, the picture Fortune painted was pretty much a gym rat’s worst

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nightmare. Reading it, I started to get concerned about the great parts of gym life disappearing. What about the camaraderie of the weight room? What about working out with a friend to hold each other accountable? What happens to the awesome atmosphere of in-person group classes? All of these things could vanish if gyms can’t move past COVID-19, and that would be depressing for a lot of people.

concerts, and religious services. But according to an NPR article I found called “Making Gyms Safer,” COVID-19 might be less likely to spread there than at a bar. One study it cited said that out of 49 million gym visits tracked, only 1,155 cases of COVID-19 were reported — that’s 0.002%. Gyms are taking a lot of steps to keep people safe, like requiring masks, marking alternate pieces of fitness equipment off-limits, closing locker rooms, eliminating group classes, and restricting the number of people who can be inside at any given time. These precautions cost gym owners a lot of money, but I am hoping they can stick it out and reopen one day without restrictions. I think more people will go back to the gym after the pandemic than Beachbody suggests. Just because we can do home workouts successfully doesn’t mean we all want to, and the study NPR shared makes me optimistic about gym safety. Plus, even though practicing yoga or lifting weights at home might be just as effective as in the gym, it doesn’t work for everyone. If gyms disappeared, it would be a huge blow to fitness culture, and people all over the country probably wouldn’t be as healthy and fit as they are now. So, what about you? Are you planning to go back to the gym? Let me know next time we see each other. I’d love to find out how you feel about all this!

That said, you can find some optimistic articles out there, too. Yes, gyms have been called “superspreaders,” just like rallies,

4 Life Skills You Can Teach Your Kids This Valentine’s Day

Nothing says “I love you” more than equipping your children with important knowledge they’ll need for the rest of their adult lives. Even if they groan about it now, they’ll be grateful for the know- how when they’re on their own in the future. Keep in mind that your home classroom doesn’t have to mimic a school classroom. Research from the University of Utah shows that kids learn best through hands-on activities and play. Have fun while teaching these life skills, and you’ll earn thank-yous for decades to come. Clean the House Were you ever surprised by how often you have to clean your kitchen? Your child may be too. Although your 10-year-old won’t have to worry about cleaning the stove today, they will need to know how when they move out, so find ways to incentivize cleaning and make it more fun. You can have your kids collect “chore points” that add up to a prize, like an extra hour of playing video games! Develop Cooking Skills You may be hesitant to have a little chef in the house, but if you’re teaching them how to clean up and stay safe while making some easy dishes, there’s no reason to worry! Even if you’re not a great cook yourself, it’s fun to prepare simple recipes as a family. Plus, your kids will get used to the idea of cooking for themselves, which is both healthy and cost-effective.

Learn to Garden What’s a better way to get outdoors with your child than to garden together? From using tools like shovels and rakes to nurturing another living organism, gardening provides plenty of rich life lessons, such as patience. Understand Household Maintenance Whether they’re learning how to use an electric breaker, unclog a drain, or clean out the washer or dryer, your kids can get started learning household maintenance skills with just a little guidance. Who knows, maybe they will be their dorm’s future superhero! There are many lessons you can teach your child at any age, so don’t limit yourself! Be creative with the lessons you pass on, and there’s a chance they’ll never forget them!

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THE BENEFITS OF SPENDING TIME IN THE MOUNTAINS

In the famous Swiss novel “Heidi,” a little girl recovers from her fragile health — both physically and mentally — by spending time in the mountains. There are plenty of anecdotal stories about the medicinal effects of mountain air, but how much is supported by research? Here’s what there is evidence for so far: Cleaner, Pollution-Free Air One basic but important benefit of getting to a higher altitude is the escape from city pollution. It may surprise some city dwellers that air pollution is linked to asthma attacks for those with sensitive lungs and also to more serious conditions.

Research suggests that prolonged exposure to air pollution may lead to chronic illnesses such as cancer, chronic obstructive pulmonary disease (COPD), emphysema, and other lung diseases.

Up in the mountains, you’ll likely be able to breathe a little easier.

Reduced Risk of Obesity and Heart Disease People who spend more time at high altitudes may also experience a decreased appetite and lower risk of obesity. One study from 2017 even found that living at a higher elevation is associated with a lower risk of metabolic syndrome, which is a cluster of conditions that include high blood pressure, excess body fat, and abnormal cholesterol.

Even more interesting, mountain air may passively improve your weight loss journey as well.

Natural Weight Loss One German study followed 20 obese men who lived in an environmental research station below the highest peak in the country. The subjects reached the peak effortlessly by railway or cable car, and they were allowed to eat as much as they liked. By the end of the week, however, each had lost an average of 1.5 kilograms or 3.3 pounds. Two factors are thought to have contributed to the weight loss: A naturally decreased appetite from the altitude (the men ate nearly 700 fewer calories than usual) and an increased metabolic rate.

While there is still more to learn about the potential benefits of spending time in the mountains, these three studies give the greenlight for more high-altitude adventures.

Take a Break!

STRAWBERRY KISSED ALMOND BUTTER MUFFINS Inspired by AmbitiousKitchen.com

INGREDIENTS

1 cup ripe bananas, mashed

1 tsp vanilla extract

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3/4 cup natural creamy almond butter (can substitute creamy peanut butter)

1 cup oat flour

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1 tsp baking powder

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1/4 tsp salt

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2 large eggs

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1/4 cup strawberry fruit spread, divided (we recommend Bonne Maman INTENSE)

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1/4 cup pure maple syrup (or honey)

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DIRECTIONS

1. Preheat oven to 350 F. 2. Line a 12-cup muffin tin with liners and spray with nonstick cooking spray. 3. In a large bowl, mix bananas, almond butter, eggs, maple syrup, and vanilla extract. 4. Stir in oat flour, baking powder, and salt until smooth.

5. Evenly divide batter into liners. Add 1 tsp strawberry fruit spread to the top of each muffin. 6. Use a butter knife to gently swirl the spread into the batter. 7. Bake for 22–27 minutes until a toothpick comes out clean. 8. Transfer muffins to wire rack to cool and enjoy!

AQUARIUS BLACK HISTORY CANDY CUPID

GROUNDHOG HEART LINCOLN MLK JR PENNSYLVANIA

PHIL PRESIDENTS DAY VALENTINE WINTER

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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

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P hysical T herapy S ervices , P.A.

Inside This Issue From the Desk of Dr. Smith PAGE 1 Will Gyms Recover From COVID-19? PAGE 1 Teach Your Kids Life Skills This Valentine’s Day! PAGE 2 Can Mountain Air Actually Improve Your Health? PAGE 3 Take a Break PAGE 3 Strawberry Kissed Almond Butter Muffins PAGE 3 Tips for Preventing Winter Sports Injuries PAGE 4

WITH THESE INJURY PREVENTION TIPS Stay Safe This Winter Sports Season

What do model Heather Mills, Daimler CEO Dieter Zetsche, and former Governor Arnold Schwarzenegger have in common? They’re all into skiing — and they’ve all been injured on the slopes. Mills broke her shoulder blade running into a ski pole, Zetsche broke his colliding with a snowboarder, and Schwarzenegger’s leg snapped in a tumble. Winter sports injuries obviously don’t discriminate — all of us are susceptible — but you can stave them off with the right steps. Physical therapists are experts at treating the aftermath of broken bones, dislocations, sprains, ACL injuries, and rotator cuff tears caused by winter sports. They’re also prevention experts! These tips from PTs will help you stay safe this winter while you ski, snowboard, sled, or play hockey. 1. Use targeted exercise to strengthen vulnerable muscle groups. Life’s Work Physical Therapy advises researching common injuries in your sport. Then, you can train your vulnerable muscle groups to make them more injury-resistant. If you’re worried about ACL injuries, for example, you need powerful hamstrings and glutes (try deadlifts, glute bridges, or barbell hip thrusts in the gym). If a shoulder injury is more likely, you should train your rotator cuff and trapezius muscles (try plank taps, dumbbell military presses, or dumbbell snatches).

2. Learn how to fall safely. According to ProActive Physical Therapy and Sports Medicine, there is a “right” way to fall to minimize your chance of injury. Their suggestions include crouching when you lose your balance so you don’t fall as far, twisting to land on your side or butt instead of your hands, tucking your chin and turning your head to avoid a face- plant, and relaxing your body before impact. 3. Wear the right protective equipment. MTI Physical Therapy advises wearing protective gear like goggles, a helmet, gloves, and padding when you’re doing a winter sport, whether it’s sledding in your neighborhood or skiing at a resort. You might look silly, but you’ll stay safe! If you’ve already pulled a muscle or broken a bone this winter, turn to the advice of physical therapists to help with your recovery. ChoosePT.com is a great resource packed with science- based pain management tips. If your injury is serious or you’re still in pain, seek out a physical therapist in person. They’ll help you get back to the winter sports you love.

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