PT 360 - March 2022

PT 360 - March 2022

Getting you back to the life you want to live.

360

MARCH 2022

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GOOD LUCK, BAD LUCK

Through my 25-plus years in this career, I have found there are always life lessons that get thrust onto us, whether we are ready for them or not. I have said this many a time to the patient in front of me, that sometimes we need to be forced to take care of an issue, to take care of ourselves, when it gets so loud that it’s no longer possible to ignore and turn away. There is a Chinese folk story I love, called “A Blessing in Disguise.” Throughout the story, there are “bad” things that happen, that later turn out to be a “good” thing, then even later, again a “bad” thing. The point of the story is

that events are neither good nor bad, and not good luck or bad luck, but that an “unlucky” event can bring about happiness, and something that comes easily may not have any benefit in the long run. As a PT, I see a lot of people who have suffered from accidents: car accidents, work accidents, falls, you name it. I have definitely noticed a phenomenon over the years — the folks who embrace the PT experience as an opportunity to get better, and be better than ever, rather than get focused on being upset and focused on the accident, which was out of their control and often due to no fault of their own, do great, of course. They dig in to embrace the process and their own involvement, which is key to being successful in achieving PT goals. But they often also see the silver lining — the things they would never have had if they had not gotten hurt. They would never have a deeper understanding of how their body works. They would never have a program, and now established habits that are healthy and keep them from getting injured in the future, were it not for this “bad” luck. Luck is subjective — it’s the outlook that’s not. Luck comes in both good and bad waves. Being able to ride a good wave and experience the joy of surfing, and dodging the crash of a rough wave, keeps us afloat. Sometimes just floating is the best thing you can do for yourself at the moment — until that perfect wave comes. Then ride. Feel that joy you weren’t expecting, and always ride. My wish for you is that you heed the little voice trying to steer you. The one that tells you to go for a walk, or take a break because you really need it. The one that tells you this is the right thing FOR YOU, right now, convenient or not. Maybe turn up that little voice volume just a little bit — it’s usually trying to keep you on the good and healthy path. We’re just extra good at derailing it, no good or bad luck about it.

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Trying to Thicken Your Meals?

• Weight Loss Xanthan gum increases fullness by slowing down digestion — and it can make you feel fuller after eating because it’s a form of soluble fiber. • Saliva Substitute For individuals who suffer from dry mouth, studies have shown that using xanthan gum can prevent dryness. You can use it in mouthwash and other products to combat the problem. Xanthan Gum Is a Great Substitute

Have you ever made a smoothie or milkshake, and it was too watery for your liking? Trying to thicken your beverages can be difficult; luckily, xanthan gum is here to help. This additive is made from corn and is produced when bacteria ferment glucose, sucrose, or lactose. Xanthan gum is used as a thickener and stabilizer in all kinds of foods.

It’s a great product to have if you want to thicken one of your recipes and is also used for gluten-free baked goods. You can use it in salad dressings, soups, juices, sauces, and syrups. A little goes a long way when it comes to xanthan gum — all you need is about one-fourth of a teaspoon in your recipes. Along with its usefulness in the kitchen, there are also some health benefits to xanthan gum. • Lower Blood Sugar In a 12-week study of men with diabetes and

• Prevents Tooth Decay Several studies have shown that xanthan gum may help protect your teeth from cavities and demineralization. Relieves Constipation Since it’s a soluble fiber, it’s an effective laxative as well. •

You don’t want to consume too much xanthan gum; some of the side effects of taking more than 15 grams a

day are intestinal gas and bloating.

without diabetes, experts asked both groups to eat a muffin each day and then regularly tested their blood sugar. This showed that blood sugar was lower for men who had diabetes and ate a muffin using xanthan gum.

Xanthan gum is a great additive for beverages and other foods. If you’re looking for a thicker consistency or want a gluten-free option, give it a try! It can be found at most supermarkets.

WHAT YOU NEED TO KNOW ABOUT STRETCHING PREVENT COMMON RUNNING INJURIES

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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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! 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.

SIMPLE BOK CHOY CHICKEN SOUP

Is the chill of winter lingering? A hot bowl of this Asian-inspired soup will warm you right up! Our recipe makes 4–5 servings.

INGREDIENTS

• 3 cups chicken broth • 1 tsp red pepper flakes • 2 tsp soy sauce • 2 tsp sesame oil • 1 garlic clove, chopped

• 10 leaves bok choy, thinly sliced • 2 cups shredded rotisserie chicken

INSTRUCTIONS

1. In a medium saucepan, bring chicken broth to a boil. 2. Stir in red pepper flakes, soy sauce, sesame oil, and garlic. 3. Add bok choy leaves and rotisserie chicken. Simmer for 10 minutes or until the bok choy is dark green and tender. 4. Enjoy with slices of your favorite whole-wheat bread!

Inspired by TheSpruceEats.com

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INSIDE THIS ISSUE

Good Luck, Bad Luck Page 1

Xanthan Gum Has Several Health Benefits! Runners, Always Remember to Stretch Page 2

Get Healthy While Spring-Cleaning! Simple Bok Choy Chicken Soup Page 3 Is Your Injury Swollen or Stiff? Page 4

ICE OR HEAT? How to Treat Injuries at Home

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

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.

healed from the injury. You can use heat for muscle pain or soreness, stiff joints, arthritis, and recurring injuries. 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.

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, 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.

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.

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