Physical Therapy Services, P.A. - March 2022

Physical Therapy Services, P.A. - March 2022

MARCH 2022

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

EastTennessee Physical Therapy News

FROM THE DESK OF DANNY D. SMITH, PT, DHSC

Hopefully, by the time you get this newsletter, big things have happened at PT Services. Effective March 1, 2022, PT Services will have opened an office in Roan Mountain. The clinic will be under the direction of Dr. Faith Russell, PT. Dr. Russell recently graduated from ETSU Doctor of Physical Therapy program. She began her work with us as a student trainer while she was a sophomore at Cloudland High School. She worked with one of our staff therapists while covering football games in Roan Mountain. Faith came to us stating she wanted to become a physical therapist and open a clinic in Roan Mountain. She completed 4 years of undergraduate work at ETSU and then 3 years of physical therapy training also at ETSU. She completed one of her 8-week internships with us in our Elizabethton office. We are very excited for Dr. Russell and excited that she is an official part of our team. The office is located at 7996 Hwy. 19 E in the Roan Mountain office complex. Phone number is 423-481-1247

Which would you prefer on a solo vacation: a luxury hotel or an off-the-grid cabin? The Andes Mountains or the Caribbean Sea? A bus full of other intrepid tourists to chat with or an adventurous experience all by yourself? Those are just a few of the questions we all have to ask ourselves when planning a solo trip, and right now, a lot of my friends and family are asking them. I don’t know about you, but in my circle, it seems like the COVID-19 pandemic has led to a travel awakening. None of us were jetting off to Europe every weekend before, but as soon as we couldn’t , we all started romanticizing about squeezing ourselves into airplanes, misinterpreting foreign languages, and smuggling stinky cheeses past the TSA. I’m poking fun, but I love to travel as much as the next person. I have a long bucket list of places to visit. So, when I considered the debate about whether going solo was better than traveling with a touring company, I did some digging. Here are a few of the pros and cons I uncovered, along with some of the best touring companies for solo travelers. The Smart Way to Plan Your Next Solo Vacation TO GROUP TOUR OR NOT TO GROUP TOUR?

5 Reasons to Book Big

• You’ll make new friends. According to The Group Travel Leader, most group tours average about 30 travelers. You’ll share transportation, meals, and hotels, so you can get to know each other.

• You’ll get special treatment. USA Today reports that a big perk of group tours is early access to attractions and skipping lines.

–Danny

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• You’ll know what to expect. Most group tours offer day-by-day or even hour-by-hour itineraries. If you’re a big fan of calendars and plans, this can take a lot of pressure off your shoulders. • You won’t need to stress about COVID-19 rules. Do you need a test to enter this country? What about a vaccine card? Your tour company will know and prepare you.

• You’ll meet more locals. Group tours look very touristy, and locals often avoid them. If you go solo, you’ll have a better chance at an “authentic” experience.

• You’ll have a one-of-a-kind adventure. No one else will have the exact same photo ops and vacation memories you do.

Whichever option you choose, now just might be the time to book. According to AARP, group touring companies are reporting a big boost in solo travelers — by as much as 20% in some cases! Companies like EF Go Ahead

• You’ll learn history from the experts. Most group tours partner with tour guides who can give you the scoop on every landmark and local tradition you encounter.

Tours (GoAheadTours.com) even have specific packages for solo travelers that group all of the single people together, and offer full refunds and single rooms for maximum privacy.

5 Reasons to Go It Alone

• You’ll save money. Guided tours come with a big markup, and I’ve seen trips ranging from $1,500–$5,000-plus, not including plane tickets.

Intrepid Travel (IntrepidTravel.com/us) also has single- exclusive departures, while Overseas Adventure Travel (OATTravel.com) and Exodus Travels (ExodusTravels.com) rank high on TripSavvy’s ranking of Best Tour Companies for Singles in 2021. Overseas Adventure Travel has extensive tour options (more than 600 itineraries!) and Exodus Travels rates its tours by activity level and even lists physical requirements so you can pick a trip that lines up with your ability level.

• You won’t be stuck with strangers. Group tours can feel claustrophobic and overwhelming if you’re more introverted, and there’s often a lack of privacy. • You’ll get to explore at your pace. Without an itinerary, you can go wherever you want at any time and tick everything off your bucket list.

So, what do you think — solo or group? Let me know next time we talk, especially if you actually book a solo trip.

Prevent Common Running Injuries

WHAT YOU NEED TO KNOW ABOUT STRETCHING

Prevention Stretching before and after a run for 5–10 minutes is crucial. This will prepare your muscles for the workout that lies ahead and also help reset your neuromuscular system after physical activity. Here are some to try: • Standing quadriceps: Grab a chair for support since you will balance on one leg for this stretch. Hold onto the back of the chair, and while bending your knees, grab one leg by the ankle and gently pull your foot toward your bottom. Hold this position for 10–20 seconds, then repeat on the other leg. • Seated knee to chest: Sit in a chair, grasp your right knee, and slowly pull it toward your chest. Hold this position for about 30 seconds and then slowly place your leg back on the floor. Repeat this exercise for your left leg. • Soleus stretch: Face a wall and place your right foot in front of your left, about shoulder-width apart. Place both hands on the wall in front of you, and slowly bend your knees until you feel a stretch in your lower leg. Hold this position for 30 seconds, then switch your leg position and repeat the exercise. If you are experiencing pain while running, go to your physical therapist to get checked out. Your PT can also provide you with more stretches to help you with any areas you struggle with.

Running is an exercise nearly everyone can participate in regardless of age. However, as you age, several things occur that can make running more difficult and can lead to injuries: Your oxygen level, muscle mass, flexibility, bone density, immune system, and metabolism decrease. In addition, healing from an injury may take longer due to these circumstances. Let’s look at some of the common injuries that happen while running and how you can prevent them. Common Injuries All of these injuries are overuse injuries. This means you have damage or pain in that area because of repetitive movements. • Runner’s knee: Refers to pain in the front of your knee or around your kneecap. If you have weak hips or weak knees, you are at a higher risk of this injury. • Achilles tendinitis: Inflammation of the tendon that connects your calf muscle to your heel. This injury can occur if you have intensified your running and put too much pressure on your heels. • Ankle sprain: These sprains often happen when you land on the outer part of your foot and roll your ankle.

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How to Treat Injuries at Home ICE OR HEAT? Whenever we suffer an injury that doesn’t require a doctor visit, we are usually told to do one of two things: ice the area or apply heat to it. Injuries You Should Apply Heat To If you have chronic pain, it’s best to apply heat to that area. This pain

can tell you that your body hasn’t fully healed from the injury. You can use heat for muscle pain or soreness, stiff joints, arthritis, and recurring injuries.

Different injuries require different treatments. For example, applying heat to an ankle sprain will not help as much as applying ice. Let’s look at which injuries require heat or ice and how it relieves pain or reduces swelling. Injuries You Should Apply Ice To You want to apply ice to acute or short-term injuries. Acute injuries consist of ankle or knee sprains, muscle or joint sprains, red or swollen body parts, and pain after an exercise. Icing an area will lower the amount of swelling you have and make the healing process quicker. Be sure to limit icing sessions to 20 minutes. Over-icing can irritate your skin or cause tissue damage. If you have an ice pack or frozen packages in your freezer, you can use those to treat the painful areas. If not,

Applying heat allows your blood vessels to expand and help your muscles relax. Only use heat in 20-minute increments and don’t sleep with any heating treatment. This can cause blisters, irritation, and maybe burns. You can use heat for 2–3 days after the injury occurs. Use a heating pad or a hot, wet towel, or take a hot shower or bath to relieve pain. An easy way to determine if you need to ice or heat an area is this: If it’s swollen, apply ice. If it’s stiff, use heat. But if you’re unsure if you should use ice or heat, or if the pain is still occurring after treatment, contact your PT for assistance. They will provide you with further treatment options to help you with your discomforts.

you can put ice in a bag. Wrap it or any other item you’re using in a paper towel or washcloth before applying it to your skin. You should continue to ice your injury for the next two days.

Take a Break!

EASY MARCH MADNESS CHILI Inspired by MyRecipes.com

INGREDIENTS

• 2 lbs ground beef • 2 tbsp chili powder • 1 tbsp Creole seasoning

• 1 tsp ground cumin • 2 16-oz cans diced tomatoes • 2 16-oz cans small red beans • 2 8-oz cans tomato sauce

DIRECTIONS

1. In a deep pot, brown the beef, stirring often. 2. Once beef is cooked, add chili powder, Creole seasoning, and cumin, cooking for 1 minute. 3. Stir in diced tomatoes, beans, and tomato sauce and bring the mixture to a boil. 4. After the mixture boils, reduce the heat to low and let chili simmer for 15 minutes. 5. Serve with toppings of choice, like cheese, sour cream, or chives.

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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 What Kind of Traveler Are You? PAGE 1 Runners, Always Remember to Stretch PAGE 2 Is Your Injury Swollen or Stiff? PAGE 3 Take a Break PAGE 3 Easy March Madness Chili PAGE 3 Get Healthy While Spring-Cleaning! PAGE 4

It ’s More Than Just Tidying Up 4 HEALTH BENEFITS OF SPRING-CLEANING

Sunday, March 20, is the first day of spring — which means it’s time for some spring-cleaning. Did you know that cleaning is not just about tidying up a physical space? It’s also about improving overall well-being. Here’s how organization and cleanliness can help you in more ways than you might expect. Spring-cleaning reduces stress and depression. Tidiness and mental health are actually connected. Studies have found that having a clean home is directly correlated to happiness and your ability to focus. Anxiety can spike when laundry is piling up, items are strewn everywhere, and papers get scattered on various surfaces within the home. Clearing the clutter is a great way to boost your mood and increase those feel-good hormones. It prevents illnesses. Doorknobs, refrigerator handles, light switches, countertops, and remote controls are all things we touch many times a day. Cleaning anything that’s

used often is one way to reduce the spread of germs. By keeping household surfaces clean, we help thwart the spread of viruses and illnesses. Spring-cleaning helps you breathe better. Spring often brings pollen that triggers allergies for many. But pollen isn’t the only thing to blame when people have difficulty breathing. When dust and pet dander build up in your home, your respiratory system is greatly affected too. Deep-cleaning your air filters and vents can make breathing effortless — and it’s truly amazing how this can improve your well-being. It keeps you more active. Off the couch and on your feet! Even just running the vacuum and clearing the clutter from the dining room table will get you up and moving, which is healthy for your heart and body. This spring season, putting some elbow grease into your cleaning will benefit you in more ways than one. Trust me, you’ll thank yourself later!

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