Advanced Physical Therapy & Fitness - July 2021

Advanced Physical Therapy & Fitness - July 2021

JULY 2021

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THE TRENDSETTING POWER OF THE OLYMPICS HOW WILL THIS SUMMER’S GAMES SHAPE PT?

This is going to sound strange, but bear with me: The Summer Olympic Games are basically physical therapy’s New York Fashion Week. Just like fashionable people look to fashion week for tips and inspiration, ambitious athletes watch the Olympics to discover the next cutting-edge athletic therapy to add to their regimens. Then, when they see something new and exciting, it spreads like wildfire. I’ve seen this happen twice since I became a PT. The first time was after the 2008 Summer Olympic Games in Beijing. That summer, the American women’s volleyball team was on a tear. The overall team won silver, but the sand volleyball team was the real standout. Kerri Walsh Jennings and Misty May-Treanor crushed the competition to win gold — and they did it while wearing kinesio tape. At the time, kinesio tape was pretty unknown, but after the Olympics, demand for the brightly colored strands exploded! Suddenly, people were coming into my clinic asking if I could use kinesio tape on them to reduce pain and inflammation and promote circulation. I wasn’t using the tape at the time, but I saw the writing on the wall and decided to take training to master the technique. I was glad that I did because the tape got so popular that a local newspaper did a feature on its use that spotlighted my clinic. Kinesio tape is still ubiquitous today, and I still use it to help my patients. The Olympics reshaped PT again in 2016 when people noticed that the famous gold-medalist swimmer Michael Phelps was covered in purplish red dots when he swam. Soon, articles started appearing explaining the dots, and the ancient Chinese healing technique called “cupping” was catapulted into the spotlight! I’d seen this before, so I didn’t waste any time training to perform cupping. Now, I offer it at my clinic to help people struggling with soreness and overworked muscles. (If you’ve ever wondered whether cupping or kinesio tape would benefit you, don’t hesitate to ask. You can call today or check in at your next appointment.)

In my experience, the summer Olympics have more of an impact on PT than the Winter Games, perhaps because the athletes’ bodies are on display. Whatever the trigger, I’ll be watching eagerly this year for two reasons: pure enjoyment and to guess what the next Olympic trend will be. My favorite competitions to watch are the track events, swimming, and volleyball. There are some sports that are just about as exciting as watching paint dry, but the majority make for great TV, especially the complicated, little-known ones like the decathlon. This year, I think my oldest daughter is finally old enough to appreciate the games, so I’m looking forward to watching them with her. As for the trend of 2021, I’m torn between putting my money on dry needling, which I already offer in the clinic, or instrument-assisted soft-tissue mobilization. What’s your prediction? I’d love to hear it. If I see a technique exploding in the next few months, I’ll be sure to fill you in here in the newsletter! –Dr. Thomas Cleveland

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STAY COOL THIS SUMMER EDUCATE YOURSELF ON HEAT-RELATED ILLNESSES

When thinking about extreme and deadly weather, most people conjure up images of massive tornadoes in the Midwest or hurricanes and flooding in the Southeast. But you might be surprised to learn that the deadliest extreme weather event is excessive heat. In fact, according to a study from the National Oceanic and Atmospheric Administration (NOAA), heat causes more deaths each year than floods, lightning, tornadoes, and hurricanes combined . Since 2020 was the second warmest year on record and all the other years in the top 10 have occurred since 2005, it’s time to wise up about heat-related illnesses. Heat-Related Illnesses and Risk Factors According to the Centers for Disease Control and Prevention (CDC), heat-related illnesses are caused by “exposure to extreme heat where the body becomes unable to properly cool, resulting in a rapid rise in body temperature.” There are several kinds of heat-related illnesses. The least severe are heat rashes, sunburn, and heat cramps, and the most serious are heat exhaustion and heat stroke. While anyone can experience these illnesses if they overexert themselves in hot weather, some groups are more at risk than others, including: • Children under the age of 4 and adults over the age of 65 • People with preexisting medical conditions, such as diabetes or heart disease

• People who are overweight • People taking certain kinds of medication • Individuals who are intoxicated or drink excessively

Symptoms to Watch Out For Both heat exhaustion and heat stroke have many of the same symptoms, including headaches, dizziness, nausea or vomiting, and passing out. But other symptoms help differentiate the two. Heat stroke victims will have hot, red skin that may be dry or damp, and they’ll likely have a fast, strong pulse. By contrast, victims of heat exhaustion will have cold, pale, and clammy skin and a fast but weak pulse. Heat stroke is a medical emergency requiring professional medical attention immediately. You should also seek medical help for anyone exhibiting the above symptoms who is also throwing up or whose symptoms are getting worse or last longer than one hour. For a complete list of symptoms and treatment for all heat-related illnesses, visit CDC.gov/ disasters/extremeheat/warning.html . Stay cool this summer and prevent heat-related illnesses by seeking shade or staying indoors on hot days, avoiding exerting yourself in the heat, and drinking plenty of water!

EAT LESS MEAT WITHOUT GOING MEATLESS

3 CELEBRITY CHEFS PROVE IT’S POSSIBLE AND DELICIOUS America is the land of the free and home of one of the world’s highest per capita meat-consuming cultures. While veganism and plant-based diets seem to be trending among celebrities from Beyonce to Bill Clinton, most Americans are not ready to relinquish their burgers and bacon entirely. A recent Gallup poll found that the percentage of Americans who identify as vegetarian or vegan has barely shifted in the last 20 years, holding steady at 5% and 3%, respectively. But two trends are starting to converge, making flexitarian diets — ones with plant-based and meatless meals — more appealing: The concern over high carbon emissions tied to meat production and the increased availability of plant-based meatless but meat-like options. Add that to the evidence of the negative health effects of consuming too much red meat, and shifting to a flexitarian diet starts to make a lot of sense. Who better to lead this shift in American eating habits than well-known chefs? These three celebrity chefs are proving that eating less meat doesn’t have to mean sacrificing flavor. Gordon Ramsay Ramsay has made jabs at the animal rights organization PETA and other characteristically brash comments against

vegetarianism in the past, but after judging on Vegan Celebrity MasterChef in 2018, Ramsay says he lost weight by eating five small flexitarian meals a day. He’s also started experimenting with plant-centric dishes like beet wellington, subbing the earthy root vegetable for traditional red meat. Jamie Oliver It’ll come as less of a surprise that Oliver has gone flexitarian and started incorporating more meatless meals into his diet. Oliver’s 2010 show “Food Revolution” took a peek behind American school lunches and sought to bring healthier fare to kids around the country. Oliver has since released a meat-free cookbook and says eating less meat has improved his sleep and is better for the planet. Martha Stewart Known for her cooking as well as her crafting, Stewart has been championing plant-based meals since 2013 when her vegetarian cookbook “Meatless” was published. Last year, she joined forces with the innovative plant-based meat substitute company Beyond Meat to help launch their new breakfast sausage line.

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THINK BEYOND THE KERNEL 3 WHOLE GRAINS YOU CAN EAT LIKE POPCORN

When it comes to snackability, it’s hard to beat popcorn. It’s easy to make, has a satisfying crunch, and allows for endless seasoning options. That’s what makes it the most popular snack food by volume. In the U.S., Americans consume a whopping 1.2 billion pounds of popcorn each year. But did you know that there are three whole-grain

lack of familiarity or their long cook times. However, since popping them takes less than 10 minutes, it’s a great entry point to varying your whole-grain diet! The Benefits Whole grains are great sources of fiber and protein, and these three powerhouse grains really deliver. Fiber has been shown to help lower cholesterol, move waste through the digestive tract, and decrease the risk of forming blood clots that can lead to heart attack or strokes. Harvard School of Public Health also notes that whole grains can help stabilize blood sugar levels and may even protect against some cancers. That’s because they contain phytochemicals and essential minerals like magnesium, selenium, and copper. The Technique Are you ready to get popping? Cook’s Illustrated magazine suggests this simple technique for grains: In a medium saucepan, add 1 quart of boiling water to 1/2 cup of wheat berries, kamut, or spelt and simmer for 15 minutes; drain well and let dry for 15 minutes on paper towels. Heat 1 tsp of neutral, high-heat oil (vegetable or coconut oil works well) in a 10-inch skillet over medium heat. Add the 1/2 cup of grains and cook while stirring constantly about 6–8 minutes. The grains will pop and “jump” in the skillet, turn a deep golden brown, and smell delicious. When that happens and the popping slows or stops, you’ll know they’re done. Sprinkle with sea salt and let cool before snacking. Eating a diet rich in whole grains can support you on your journey to having better health. And popped kamut, spelt, and wheat berries prove that journey can also be delicious!

cousins to the kernel that are equally delicious when popped? The Grains While most whole grains can be popped on the stove like popcorn, larger grains like wheat berries, spelt, and kamut are the ones that really

shine with a satisfying popcorn-like crunch and a delicious nutty flavor. Whole grains come with tons of health benefits, and there are many options to try, from well-known brown rice to the more obscure amaranth. But many people skip these grains because of a

PLANT-BASED BLUEBERRY MUFFINS Inspired by MyDarlingVegan.com

TAKE A BREAK!

INGREDIENTS

DIRECTIONS

• 1 cup soy milk • 1 tsp apple cider vinegar • 2 cups flour • 2 1/2 tsp baking powder • 1/4 tsp baking soda • 1/2 tsp salt • 1/2 cup plus 2 tbsp sugar • 1/4 cup plus 2 tbsp canola oil • 1 tsp vanilla extract • Zest of 1 lemon • 2 cups fresh blueberries

1. Preheat oven to 375 F. Grease a muffin tin and set aside. 2. In a bowl, combine soy milk and apple cider vinegar. Set aside. 3. In another bowl, combine flour, baking powder, baking soda, and salt. Set aside. 4. In a third bowl, combine sugar, oil, vanilla extract, and lemon zest. Add milk mixture and stir, then add flour mixture. Stir to combine until well- incorporated but not smooth. Fold in the blueberries. 5. Spoon batter into muffin tin, filling each well 3/4 full. Bake 20–25 minutes, cool, and enjoy!

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

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1. COVER TITLE 1. THE TRENDS TTING POWER OF THE OLYMPICS 2. WHAT ARE HEAT-RELATED ILLNESSES? CELEBRITY CHEFS PROVE FLEXITARIANISM IS DELICIOUS 3. 3 WHOLE GRAINS YOU CAN EAT LIKE POPCORN PLANT-BASED BLUEBERRY MUFFINS 4. KICKBOARD POOL EXERCISES INSIDE THIS ISSUE

Arms: Pushdowns Land lovers do pushups and water lovers do pushdowns. The principle behind both exercises is the same, but doing it in the water means less strain on your muscles. To perform the pushdown, stand in waist-deep water and hold your kickboard in front of you with your elbows bent and your hands shoulder-width apart. Keep your core muscles engaged as you push the board down into the water until your elbows are straight. Slowly bring the board back to the starting position. Do 2–3 cycles of 10 reps each. Legs: Flutter Kicks This exercise is great to do in the lap lane at the pool and is probably one you’ve seen before. Grip the top of the board (the round end) with both hands and extend your arms in front of you with the board on the surface of the water. Lift your hips so your body is horizontal and be sure to slide your shoulders down and engage your core as you start performing small kicks with your legs. Engage your thighs to power the kick and keep your knees slightly bent while your ankles remain relaxed. Abs and Hip Flexors: L Sit In shallow water that still allows you to float, lean your chest and outstretched arms over your kickboard. Keep your back straight and your legs at a 90-degree angle to create the L-shape this exercise is named after. Engaging your core muscles and keeping your back long, move your legs in tandem up toward the kickboard, then return slowly to the starting position. Do 2–3 sets of 10 reps.

THE HUMBLE KICKBOARD A POWERFUL POOL WORKOUT TOOL

If the heat of the summer is zapping your energy and motivation to exercise, it’s probably time to head to the pool to cool down and get moving without breaking a sweat. While swimming laps is a great low-impact exercise, there are many other ways to work out in the water. And there’s one humble, versatile, and widely available piece of equipment that can provide a full-body water workout: a foam kickboard. That’s right, those colorful kickboards you often see lined up poolside are perfect for elevating your aquatic workout. High-quality kickboards are made from foam that is both long-lasting and hygienic, but if you’re taking extra safety precautions and don’t want to use shared boards, they are also inexpensive to buy.

Here are three exercises to get you started!

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