Proof PT - July 2022

Proof PT - July 2022

LETTERS OF PROOF (928) 440-3106 | www.ProofPT.com

JULY 2022

R

FIREWORKS, FREEDOM, AND FAMILY

Celebrating the Fourth of July

We’ve finally made it to the peak of summer and with it, comes one of my favorite holidays. Every year, my family gets together to celebrate the Fourth of July. My siblings and I travel back to our parents’ house in New Mexico to take in the holiday and spend some time visiting. Whereas other families may get together for the traditional family holidays like Thanksgiving, the Fourth of July is our big occasion that everyone attends. We often try to turn the Independence Day celebration into a long weekend. As my siblings live in Texas, Colorado, and New Mexico, we don’t always get enough time with each other so we try to go all-out when we are together. That weekend is always full of laughs, good food, and of course, fireworks. There’s a rather eccentric guy who lives on the edge of town near my parents’ home. He has a ton of property and a seemingly endless supply of money. In the late '90s, he started hosting his own professional fireworks show from his property. He shoots them off a cliff right above his house that overlooks the wilderness area. You get a perfect view of it from my parents’ house. As kids, we climbed up onto the roof to take in the sights but now we just view them from the safety of the lawn. This guy usually puts on a better show than the actual city! I can’t wait to see them this year.

up playing with them fairly often. Beginning when I was in first or second grade, I got great enjoyment out of lighting fireworks, whether I was exploding rotten apples or just watching them explode in the street. I’m sure we’ll shoot off some of our own fireworks in addition to the grand show put on by the eccentric guy at the edge of town. Whenever I think about the Fourth of July, I’m reminded of the freedoms we’re blessed to experience as citizens of this country. In my case, it’s the freedom to spend time with family. Having limited time with my siblings throughout the year, we really take advantage of seeing each other during the Fourth. We often like to bring growlers of our favorite local beers to sample. My sister is in Fort Collins which has about 30 breweries, and we have our fair share of breweries here in Flagstaff, too. My siblings in Texas and New Mexico don’t have any breweries near them, so it’s always fun to share our local craft brews. The Fourth of July is an exciting time for my family. We look forward to spending this holiday with each other every year. I hope you'll all have a wonderful Independence Day and get the opportunity to spend time with family and friends, grill, and enjoy some fireworks. – Jordan Williams

I’ve always enjoyed the fireworks side of the Fourth of July. The majority of fireworks are legal in New Mexico so I grew

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No. 4: Shin Splints If you plan on doing a lot of high impact activities, such as running and jumping, you may experience shin splints. You’ll need plenty of rest and ice to heal from this injury, but physical therapy can also help to get you back on your feet! A treatment plan that may include specific stretches, strengthening exercises, and massages can help alleviate the condition. If you’re upset about an injury putting a stop to your outdoor fun this summer, you aren’t alone. We see patients with life-disrupting and even life-changing injuries all the time. Your pain deserves proper treatment, so don’t hesitate to give us a call.

shin bone. Luckily, you don’t have to live in pain. Physical therapists can design stretches and stability/ strengthening exercises to address your specific problems. No. 2: Ankle Sprains If you’ve ever gone out for a run and suddenly felt a pulsing pain in your ankle, then you may know how easy it is to get ankle sprains. These painful and debilitating injuries can leave you helpless on the sofa, but a little physical therapy can get you back into the wilderness again. No. 3: Tennis or Golfer Elbow In summer, many people dust off their tennis racket and golf clubs to start playing again. Unfortunately, these sports can lead to some awkward movements for your body, especially your elbows. Tennis or golfer elbow can occur from repetitive strain on your elbow tendons. Even people who don’t play tennis or golf can suffer from these injuries, so they benefit from a diagnosis and a treatment plan that can help them avoid future problems.

Summer is a fun, exciting time of year. However, it can also lead to being less careful than usual because of all the fun activities we participate in! Here are some common summer injuries to try and avoid. No. 1: Knee Injuries Knees are one of the most commonly injured joints in the human body. You might experience knee pain after a fall while playing sports, or you can even tear your ACL (anterior cruciate ligament), which connects the front center of your knee to your 4 Common Summertime Injuries PT CAN HELP ALLEVIATE

Ditch the Flops Why Your Flip-Flops Are Doing More Harm Than You Think

‘What if I just only wear flip-flops? Will that help?’ Unfortunately, this isn’t just something your body “gets used to.” Wearing flip-flops for a long period of time can cause chronic problems in addition to standard joint pain. For instance, you could experience plantar fasciitis — which is pain in the tissue that connects your heel and toes — or Achilles tendinitis. The latter results from overuse of the tendon in the back of your heel. Essentially, because your foot is having to compensate for flip-flops’ lack of support, the overexertion at an unnatural angle causes more problems over time. ‘So, I can never wear flip-flops, then?’ Good news! You don’t have to swear off flip- flops or sandals. Find a pair of shoes that offer the right amount of support for your arches. You can tell if shoes have this by looking for the “bump” in the middle of the shoe. Archies are a popular flip-flop brand with the arch built right in! Test drive a pair of these or consult with a trusted physical therapist to find the flip-flops or sandals that give you the summertime look we all want without the flip-flop pain.

Whether you’re walking around poolside or simply enjoying a day at the ballpark, few summertime outfits are complete without a pair of flip-flops. But if you struggle with foot pain — or are simply aging out of your invincible 20s — wearing flip- flops may be one of the worst things you can do for your feet.

‘Why do my feet hurt!?’ Because flip-flops don’t have any support, your arches receive more pressure than when you are wearing shoes that have built-in materials for arches, like tennis shoes. That often explains why your feet are sore, but this can also create a problem for the rest of your body.

‘Wait — flip-flops can hurt my whole body?’ Wearing flip-flops can limit how you walk because you’re compensating for the arch pressure. This can impact your ankles, knees, lower back, and hips by placing unnatural weight on these joints and muscles. This could also have an impact on your balance, since the distribution of your weight with each step is off-kilter.

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From pain killers to carbonated drinks, you can find caffeine everywhere on the American market. However, high caffeine consumption can pose risks. The good news is that in moderation, caffeine may contain useful health benefits, but if you want to actually benefit from caffeine, consider these healthier options. But what is caffeine, exactly? Caffeine is a natural stimulant — in other words, it stimulates the brain and central nervous systems, which prevents weariness and helps you stay alert. Over 80% of the world’s population consumes a caffeinated product every day, including tea, coffee, soda, and energy drinks. In North America alone, this number rises to 90%. Research shows that caffeine may possibly elevate your brain function and metabolism, and during exercise, it may even increase your body’s use of fat as fuel — but that doesn’t necessarily mean chugging an energy drink is ideal. Why? Its health benefits come mainly through tea or coffee. Walk into any grocery store, and you’ll notice that many highly caffeinated drinks are also high in sugar and additives. Sugar is extremely harmful to your long-term health — and GET CAFFEINATED IN A ‘HEALTHY’ WAY KEEP IT SIMPLE

no matter what benefits you read about caffeine, the harmful effects of sugar can overwhelm them by heightening your risk of diabetes, heart disease, and much more. The experts agree: Tossing a sugar cube or two into your cup of coffee isn’t the same as drinking a sugary Red Bull. Additionally, too much caffeine can cause some problems. In some individuals, caffeine can promote headaches, migraines, and high blood pressure. Caffeine is also a psychoactive substance, which means it’s habit forming. After a period of not drinking coffee, you might be familiar with the “caffeine withdrawal” and its side effects: anxiety, tremors, restlessness, irregular heartbeat, and even trouble sleeping. Thankfully, these effects are temporary. Studies show that the people who benefit the most from caffeine are often those who drink anywhere from 1–4 cups of tea or coffee a day. You can also find zero-sugar seltzer waters with low doses of caffeine if you need a small kick. Keep it simple, and you’ll avoid excess sugar and reap the benefits of caffeine more fully.

HEALTHIER HOT DOGS WITH SLAW Inspired by RachaelRayMag.com

TAKE A BREAK!

Craving a healthy dog for National Hot Dog Month? We’ve got you! Follow our recipe for a dog packed with protein, fiber, and vitamins. (Serves 8)

DIRECTIONS

INGREDIENTS

• 2 tbsp vegetable oil • 1 green apple, peeled and diced • 1 red onion, thinly sliced • 1 small head red cabbage, cored and shredded • 2 tsp ground cumin • 1 tbsp grill seasoning • 3 tbsp apple cider vinegar • 2 tbsp maple syrup • 8 organic chicken sausage links • 8 whole-wheat hot dog buns, toasted

1. In a large skillet over high heat, warm the vegetable oil. Sauté the apple, onion, and cabbage and toss until wilted. Season with cumin and grill seasoning and cook for 10–12 minutes, until tender. 2. Add the vinegar and maple syrup, then toss to combine. Cook for 1 minute and set the slaw mixture aside. 3. On the grill, cook your chicken dogs according to the package instructions. 4. Assemble the works, starting with the bun and piling in the chicken dog and slaw. 5. Dig in! For an extra health boost, serve with grilled summer vegetables.

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(928) 440-3106 | www.ProofPT.com

460 N. Switzer Canyon Dr., Ste. 400 Flagstaff, AZ 86001

1. My Independence Day Tradition 2. Why Summer Can Be Dangerous Why You Need to Ditch the Flip-Flops 3. The Healthiest Way to Get Caffeinated Healthier Hot Dogs With Slaw 4. Try These Easy, Healthy Microhabits INSIDE THIS ISSUE

5 Easy, Healthy Microhabits INVEST A FEW MINUTES FOR A HEALTHIER FUTURE

No. 2: Dedicate 5 minutes of your lunch to walking. Whether you want a relaxing walk or a quick jog to get energized, spending time during your lunch to venture outdoors might be more restorative for your mind and body than you’d expect. This is especially easy to do if you’re working from home! No. 3: Find a way to eat an extra serving of fruit or vegetables. If you find yourself struggling to eat healthy foods, don’t subscribe to premade meal kits only to give up a few days later. Instead, try adding fruits and vegetables to meals you already prepare and/or enjoy. Once in a while, replace overly salty or sweet snacks with fresher alternatives.

No. 4: Create a gratitude habit. If your world disappeared tomorrow, what would you miss? Take time in your day, whether it’s the morning, afternoon, or night, to think about everything and everyone you value in your life. This advice isn’t just about achieving better emotional fulfillment; studies show that gratitude practices have significant health benefits, from improved heart health to mental health. No. 5: Take breaks. Avoid burnout. We can get fixated on our jobs and our obligations. But everyone needs regular breaks and personal days off to avoid burnout. Plan to take breaks, and make a promise to never skip them. With these small self-improvement commitments, you might surprise yourself with how far you can go!

Creating a new habit can feel like an enormous hurdle, but the most successful attempts often start with very small steps. Try these very small commitments — they could make a big difference, and even develop into more dedicated habits. No. 1: Go to bed 10 minutes earlier. Research shows that adults need 7–9 hours of sleep. It’s a common myth that adults can get accustomed to five hours of sleep, but experts from the Sleep Foundation say otherwise. While daytime drowsiness may stabilize over weeks or months, persistent sleep deprivation can wreak havoc on your metabolism,

cardiovascular system, and immune system. To slowly convince yourself to get more sleep, try getting to bed 10 minutes earlier each time. It’s a small, simple change that could make a noticeable difference.

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