Professional Physical Therapy - September 2021

Professional Physical Therapy - September 2021

PRO PT PRESS

September 2021

Fall is upon us and with that, comes an exciting change in our office! As the leaves begin to change and the temperature drops in Franklin, Massachusetts, we are undergoing the chronological changing of the guards and are welcoming a new therapist to our office. This change is especially exciting for me because I’ve been a therapist for 35 years, and I’ve owned the practice for 30 of those years. It’s interesting to think that when I first began my career here, these new therapists coming through the door into our practice were not even born yet or were very, VERY young. I’ve recently been doing some reflecting on my earlier years at the practice. In 1991, Professional PT opened our doors in the Franklin Village in Franklin. Eventually, we built our own building, bringing us to where we are located today. Believe it or not, I was once that young clinician at 30 years old. During that time, I attended post-graduate school; back in the early ‘90s a bachelor’s was the sole requirement for physical therapists. Eventually the profession required a master’s and now a doctorate. I am proud to say that I was one of the very first in the state to obtain my master’s degree and then my doctorate. Shortly thereafter, I had my first daughter and returned to work two weeks postpartum with my daughter, Ashley. Sometimes I would bring her to work, and the front desk would assist in caring for her. That’s the great part about working in such a family-oriented environment — everyone pulls together to assist! Just last month on my way into the office, I ran into an old patient whose family has been coming to see us for decades. When he visited the office for the very first time, he was a young, single guy. Now, he is married with children of his own — and his kids are in college! Witnessing that joy and growth is astonishing. Welcoming our new therapist, Juliana has been both exciting and rewarding for me. The entire team is like a family to me and these are my kids. It’s fun having them aboard. She truly fit right in, and that’s one of the most important Seasons of Change A Seasonal and Professional Shake-Up

Welcome Juliana Ross, DPT!

things about our team hiring decision. She had to blend right into our environment, share our values and culture, and she fits the mold perfectly.

I feel extremely fortunate to witness this practice go full circle. Seasons evolve, lives evolve, and the practice evolves. At times, I’ve thought about moving somewhere warmer after retirement, somewhere that doesn’t have seasons. However, I’ve come to realize that I wouldn’t be happy. I enjoy change within my life and the life of the practice because it brings about a certain exuberance and energy. After doing this for so long, if there is one thing I’ve learned about change, it is to get comfortable being uncomfortable. Enjoy the evolution and the journey. Me … I thrive off of it. w

–Dr. Stacey Raybuck Schatz

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PATIENT of the MONTH Diane “Dyan” Rook

Get a Jump on Winter Blues

AND EXERCISE THROUGH THE FALL

Less sunlight can have a negative impact on your mental well-being, and as you head into the darker, chillier months, worsening weather and shorter days can make staying in shape more of a chore than a joy. But that doesn’t mean you’re powerless. With a few tricks, you can thrive through the cold season. Finding ways to stay active while cooped up inside has never been easier. Thanks to the pandemic, online exercise courses, at-home workouts, and remote Zumba classes grew in popularity and are still going strong. If you embraced these for your summer workouts to avoid the heat, you can continue that routine this fall and winter and keep up your exercise, mixing it up if one course gets stale. Similarly, winter provides a great time to focus on a new type of fitness goal, like building muscle in an indoor facility or taking martial arts classes at the gym. It doesn’t matter what you do; what matters is that you do it. Stay active! While it’s a bummer that you can’t go trail running or biking, any exercise is better than none. And don’t wait to get started: Add that “winter workout” into your weekly routine now. Not only will it help make the transition a little easier when you can’t go for your morning run, but also, if you’re trying a new sport, activity, or exercise, it gives you a buffer in case you decide it’s not for you after all. Don’t let bad weather or fewer daylight hours be an excuse for less exercise. Your brain will thank you, and who knows? You might actually have fun too!

“There is always a need to help the food pantry, but during these times, the need is much greater and I know they do such a wonderful job. Thank you for this opportunity to help!” -Diane “Dyan” Food pantries are often the only accessible source of free, healthy, and nutritious food in some neighborhoods. A community food pantry’s goal is to directly assist local residents who suffer from hunger and food insecurity. We have known Diane for a while now. Dr. Patt even remembers her from when she was his elementary school art teacher. Each time we have seen Diane, she approaches her therapy with such positivity and always does well. It is always a joy to work with Diane, and we are all very happy for her to be our patient of the month We at Professional Physical Therapy would be honored to donate to the charity of your choice if you become our next Patient of the Month!

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That Just Looks Wrong Form is everything! Injuries can occur when exercises are performed incorrectly. Be sure to take the time to practice having proper form, posture, and technique. Be sure to always exercise at a pace that works for you to avoid rushing and skipping out on form. Ignoring the Pain Pain does not always mean gain. Our bodies are wired to let us know when something just isn’t right via pain. It is paramount to understand and learn to recognize the difference between pain and muscle fatigue. Muscle fatigue is a transitory feeling of slight discomfort. It will linger for a while, and you will notice the pace at which you previously exercised will begin to drop. Pain is very specific and isolated to a certain area in your body. Pain lets you know that something is wrong, and it is a good idea to stop. Fashion vs. Performance Lastly, your choice of footwear is important and very commonly, many choose fashion over performance and can wind up not doing their body any good. Footwear that does not fit correctly or is worn down can elicit knee, foot, back, and hip pain. Also, shoes that do not provide proper support for running, weight lifting, or sports can be the cause of injury while exercising. You can always seek advice and assistance from a local footwear store! If you are ready to tackle your exercise regimen and could use some assistance getting up and moving, the professionals at Professional Physical Therapy are prepared to help! Call us today!

A Little Here, A Little There When it comes to exercising, consistency is key! The occasional or “weekend” workout tends to be less effective than frequent movement. Usually, when you get around to the occasional workout, you can attempt to cram a week’s worth of workouts into one, and this increases the risk for injury. Shorter workouts more frequently should be the goal. Poor Hydration and Eating Habits Water and nutrition are the main players when it comes to fueling your body properly. Poor nutrition and hydration can lead to injury and can leave you feeling more drained and run-down after exercising. It is important to remember to avoid processed foods and excess sugar and to concentrate on eating a balanced diet while drinking plenty of water.

Going Too Heavy Overtraining can be extremely dangerous and harsh on our bodies. This can be a result of not allowing enough rest between sets, returning to exercise too quickly, overtraining, or simply lifting weights outside of your comfort zone. Be sure to gradually increase weights as you go to avoid straining your muscles and joints.

Five Free Consults Available!

One-Pan Apple Cider Chicken

And ComeMeet Dr. Ross!

Inspired by WellPlated.com

Bring the taste of fall into your kitchen with this sizzling skillet meal.

We have a new physical therapist in the office and she fits right in! Dr. Juliana Ross grew up in New York City. She completed her undergraduate degree in Biology at Case Western Reserve University and got her Doctorate of Physical Therapy from Lebanon Valley College in 2021. Juliana found her passion for physical therapy late in her undergraduate career, when she switched from a trajectory of designing prosthetics as a biomedical engineer to finding a genuine love for the dynamic and creative process of helping people reach their goals through movement. Dr. Ross is most passionate about using the combination of manual techniques and individualized functional exercise to restore movement patterns and allow patients to return to the activities they enjoy. We are offering 5 free consultations with Dr. Ross to the first 5 to call to schedule! She is very excited to become a team with you! Don’t hesitate, call our office at 508-528-6100, today!

INGREDIENTS

• 1 1/2 lbs boneless, skinless chicken thighs • 1 tsp salt, divided • 1/2 tsp black pepper, divided

• 4 tsp olive oil, divided • 3 sweet apples, cut into 1/2- inch slices • 2 tsp fresh rosemary, chopped, plus more for garnish

• 1/2 cup apple cider • 2 tsp Dijon mustard

DIRECTIONS

1. Sprinkle chicken with 1/2 tsp salt and 1/4 tsp pepper. Set aside. 2. In a small bowl, combine apple cider and mustard. Set aside. 3. In a large skillet over medium heat, warm 2 tsp olive oil. When shimmering, add chicken thighs top-side down. Cook for 4 minutes, then flip and cook for 4 more minutes. Transfer to a plate and cover with foil. Wipe the skillet clean. 4. Heat the remaining oil in the skillet, then add sliced apples, remaining salt and pepper, and rosemary. Cook for 5 minutes. 5. Return the chicken to the skillet and add apple cider-mustard mixture. Cook for 5 minutes, then serve sprinkled with rosemary!

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620 Old West Central St. Franklin, MA 02038 www.proptinc.com 508-528-6100

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Inside This Issue

1

Seasons of Change

2

Patient of the Month: Diane ‘Dyan’ Rook

Get a Jump on Winter Blues With Fall Exercise

3

One-Pan Apple Cider Chicken

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Common Mistakes to Avoid While Exercising

Do It Right! EXERCISE MISTAKES TO AVOID

Headphones in, adrenaline pumping, endorphins flowing — it’s easy to get caught up in the moment and turn a blind eye to any pain or discomfort you feel while working out. Exercise is a crucial part of maintaining your health. It improves your muscle strength, builds endurance, delivers nutrients and oxygen to your bodily tissues, can boost your mood, and provides your body with more energy. However, to avoid doing more damage than good to your body, it is essential to avoid certain mistakes. Skipping the Warmup We’ve all been there; either you’re excited to rush right into the workout or you don’t have much time carved out to do your routine and warmup as well. But this is a big mistake. Very often, injuries occur as a result of not warming up your body and muscles before putting them under a lot of stress in an exercise regimen. Be sure to engage in at least five minutes of dynamic stretching to increase your heart rate, get your blood flowing, lubricate your joints, and get your breathing under control before moving on to your workout.

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