Accelerate PT - November/December 2020

Accelerate PT - November/December 2020

THE Recovery Review

AFTER AN ODD YEAR, THERE IS A LOT TO BE THANKFUL FOR

NOV/DEC 2020

We have a lot to be thankful for this year. It goes without saying that this has been a strange year with plenty of twists and turns. As Thanksgiving and the holiday season fast approach, we’re thinking more about what went well this year and everything we’re grateful for.

Speaking of education, we couldn’t educate our patients or our community without our amazing staff. That’s another thing I’m incredibly thankful for. Our staff has been growing a lot this year. It feels wonderful to bring new people on board. It means we can do more for our community and help more people find relief. I also want to say how thankful I am for our community. Salisbury is a remarkable and resilient city. Over the past several months, Salisbury residents and businesses have really come together to support each another. Many people stayed employed, and many businesses continue to hire and even expand. Both of those are something to be thankful for and a great note to end the year on. As challenging as this year has been, there was a lot of good to come from the past several months. I’m thankful for the perspective I’ve gained from this year. It brought a lot of things into focus and helped show me what really matters in life.

First and foremost, we’re always thankful to everyone who chooses us as their physical therapy provider. Our patients are the lifeblood of our clinic, and we’re grateful when they trust us to find the solution to their problem or help them get their life back on track following an injury or surgery. We also appreciate it when our patients say nice things about us to their friends and family. When you refer someone to us, we consider that the ultimate compliment. It tells us we’re doing something right and that you trust us enough to recommend us to the people you care about most. Referrals are an important way to ensure people see a physical therapist when they need to. I say this because 80% of those who should see a PT never make that appointment. On top of that, doctors generally refer patients to therapy about 2 out of 10 times. This isn’t because people don’t want to make an appointment to see a physical therapist but because they don’t think about it. PT might not be on their radar because they simply might not realize their issue can be solved with PT. There are also many people who think PT won’t work for them or that all PT clinics are the same.

I hope your year ends on a high note. Thank you and see you soon!

P.S. We are doing our Great Turkey Giveaway again this year (this will be our sixth year)! Between Thanksgiving and Christmas, we’ll be donating turkeys to Rowan Helping Ministries. Every referral you send our way equals another turkey donation! - Delaine Fowler, PT, DPT

The bottom line is that we’re here to gain your trust — and the trust of your family and friends — and treat your musculoskeletal aches and pains. We’re also here to educate the public on the many benefits of PT. This education puts PT on people’s radar and increases their likelihood of making that first appointment.

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TOP 5 HEALTHY LIFE HACKS TO HAVE AN AWESOME MORNING

Getting your day started with coffee isn’t always enough. Sometimes, you need to give yourself an extra boost, especially when you have little energy or trouble focusing. For an awesome start to your day, here are five tips to get you going right off the bat. Wake up 5 minutes early. What’s the power of five minutes? It can be more than you think. Spend this time doing simple breathing exercises or a quick meditation so you can get focused for the rest of the day. If that’s not your style, you can prepare a quick to-do list for your day ahead. Either way, it’s always nice to have a little extra time for A cup of coffee at 7 a.m. can leave you burned out by 10 a.m. Try swapping it with green tea for a more gentle wake-up call. After that, you can brew your favorite coffee to keep you going strong. This practice also might help you consume less caffeine overall! Take a quick morning walk — and have your meetings on the go. yourself without losing too much sleep. Start with green tea, then coffee. Morning meetings can make us want to fall asleep again. Don’t spend all of them sitting down if you don’t have to! Not only will morning

walks help you wake up, but they can also add some extra physical activity to your day. Write in your journal. Who says you have to journal at the end of the day when you’re tired and ready to sleep? You can journal in the morning about what happened yesterday and the things you’re looking forward to that day. Journaling can remind you of your daily goals and motivate you to stick to your commitments. Pack your lunch (or snacks!).

Staying on track with your goals starts with having the energy to do them. Plan a healthy balance of fats, vegetables, carbohydrates, and proteins. This can be as simple as assembling dips, carrots, wraps, and salads each morning.

It’s time to try these tactics to jump-start your day!

HOWTO KNOW IFYOUARE AT RISK FOR A FALL

Many people are at risk for a fall and don’t realize it. Balance issues can creep up on you with little warning, but as soon as issues start to crop up, many people adapt their lifestyles around a fear of falling. They might not even realize they’re making changes to their daily habits in order to compensate. November is Balance Month at Accelerate PT. It’s the perfect time to take control of your balance issues and get your life back. Here are a few questions to ask to determine if balance issues are impacting your lifestyle. • Do you experience dizziness or lack of confidence when moving? • Are you unable to sleep in a bed or afraid to roll over while in bed? • Do you prefer sleeping in a recliner or similar chair? • Are you afraid to stand when getting out of your bed or recliner? • Do you worry about getting in and out of the shower? • Are you extra careful when doing laundry or loading the dishwasher?

• Do you avoid driving or keep it to a minimum? • Have you started to say no to social activities?

• Have you noticed changes to your vision or hearing (or both)? • Have you experienced any loss of sensation or numbness in your extremities? • Do you rely on a cane or walker when you walk? • Do you have a feeling of motion, spinning, or falling when moving? • Have you recently experienced a fall? If you answered “yes” to one or more of these questions, you may have vestibular issues or another part of your balance system may be weak. The vestibular system is part of the auditory system in your inner ear and gives you a sense of balance and spatial orientation, allowing you to move and maintain balance. Three sensory systems — visual, vestibular, and somatosensory (sensations from the skin, muscles, tendons, and joints) — plus your muscle strength must work in unison to achieve “normal” balance. Together, they make up your balance system. When one or more of these systems are not functioning well, you may experience episodes of spinning, lightheadedness, trouble focusing your eyes, and/or poor balance or falls. If you are concerned about your balance or fall risk, don’t hesitate to let us know. At Accelerate PT, we’re all about helping you take that next step.

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DON’T LET BACK PAIN GET THE BEST OF YOU

Consult With Your PT

When people experience pain in their lower back and legs, they often reach for the nearest over-the-counter pain reliever. If the pain persists, they talk to their doctor or general practitioner, who may prescribe another pain reliever or an injection. In more serious cases, they may even recommend surgery. However, if you suffer from back pain — no matter what kind of pain it’s categorized as — relief may be closer than you think, without the need for you to rely to medication or surgery. Instead, you can work with your physical therapist to find the ideal solution. As PTs, we also coordinate with your doctors to make sure we’re meeting your needs. Many people who suffer from back pain tend to put physical activity on the backburner. They “take it easy” until the pain subsides or take a pain reliever to temporarily manage symptoms. The problem is that when it comes to your back, taking it easy will not always produce the desired results. In fact, remaining sedentary can end up exacerbating the problem. What can you do? For some people, the answer is exercise. If you’re dealing with the symptoms of sciatica, stretching and core-strength routines may help alleviate pain and discomfort in the lower back and legs. Yoga has been shown to help people with sciatic nerve pain as well. Do keep in mind that not all yoga poses or exercises are well-suited for people with sciatica or other forms of back pain. It’s best to understand the source of your pain before committing to an exercise routine. For instance, if you suffer from disc herniation, certain motions and poses may place undue stress on your back and increase your pain. This is why it’s crucial to consult with your physical therapist first. Your PT can guide you and suggest appropriate steps to maximize relief and avoid further discomfort. As 2020 comes to an end, now is a great time to make an appointment.

We are thankful for you, so we are having a Patient Appreciation Day on Nov. 12 from 1–5 p.m.

Past patients need to sign up for special offers valid on this day only. We will be featuring our class IV laser therapy, NormaTec compression units, Hyperice massage units, and Squid ice compression units. We’re also offering buy one get one 50% off for laser and DN packages! If patients want to buy a holiday gift for a loved one, we will also have gift cards at a buy one get one 50% off discount, redeemable for any of our cash services.

S infully S weet B utternut S quash

This butternut squash, oven-roasted and caramelized to perfection, could almost pass for dessert. You’d never guess it’s a dish loaded with vitamins and antioxidants!

INGREDIENTS

• 1 large butternut squash, peeled, seeded, and cut into 1-inch cubes • 1 1/2 tbsp olive oil • 1 1/2 tbsp maple syrup

• 1 3/4 tsp kosher salt • 3/4 tsp cinnamon • 1/2 tsp black pepper • 1 tbsp fresh rosemary, chopped

DIRECTIONS

1. Preheat oven to 400 F, placing the two oven racks at the top and bottom of the oven. Then grease two baking sheets. 2. In a large bowl, combine squash cubes, olive oil, maple syrup, salt, and spices. Toss to coat, then spread mixture in a single layer over the baking sheets. 3. Place both pans in the oven and bake 15 minutes. Turn the cubes with a spatula and return them to the oven, swapping them to different racks. Continue baking 10–15 minutes until tender.

December is Fix Your Back Pain Month, and if you’ve met your insurance deductible, there’s still time to get in year-end appointments before your

benefits reset. Let’s put back pain behind you!

4. Sprinkle with rosemary and serve!

Inspired by WellPlated.com

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1508 West Innes St. Salisbury, NC 28144

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INSIDE

Accelerate-PT.com

• What Are You Thankful For?

PAGE 1

• Top 5 Healthy Life Hacks to Have an Awesome Morning • Determine Fall Risk With These Questions

PAGE 2

• This Is Why It’s So Important to Consult With Your PT • Sinfully Sweet Butternut Squash

PAGE 3

• What Makes Spinach a Superfood?

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WHY IS SPINACH SO GOOD FOR YOU?

If the reason you know spinach is good for you is because either your

Additionally, the antioxidant quercetin, also found in spinach,

mother told you, or you saw Popeye the Sailor down a can before a fight and gain superhuman strength, you might not

has been shown to have positive effects on brain health, heart disease, and Type 2 diabetes. Other components of spinach can also improve blood pressure and protect eye health. Versatile in Meal Preparation

understand exactly why it’s so good for you. Rest assured, your mom wasn’t lying (although Popeye might have been stretching the truth). Spinach is actually one of the most nutritious and versatile foods you can add to your diet. Here’s why. Incredible Nutrient-per-Calorie Count Three cups of spinach contain about 20 calories. However, those 3 cups also contain almost no fat, 2 grams of protein, 3 grams of carbs, and 2 grams of fiber. On top of that, you get more than 300% of your daily dose of vitamin K, which supports bone growth; 160% of your daily dose of vitamin A; and around 25%–40% of your daily dose of vitamin C, both of which help the immune system function properly. Potent Protection Against Disease The abundant antioxidants in spinach mitigate a staggering number of health problems. For starters, spinach has kaempferol, an antioxidant that can protect the body against cancer.

Aside from the more scientific reasons that make spinach a superfood, you can prepare and consume spinach in so many creative ways. You can eat it raw as a part of a salad, throw a few leaves in a smoothie, cook it in stir fry, or bake it into some brownies. If you have a bag of spinach in your fridge, there’s no shortage of ways you can get some of those amazing health benefits. Just don’t expect to suddenly vanquish all your foes like Popeye did.

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