PT Pro - January 2022

PT Pro - January 2022

01/22

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PICK YOURSELF UP AND TRY AGAIN

Resolutions, Goals, and Life

As people create their annual New Year’s resolutions, they’ll often sabotage themselves by expecting too much in too short a period. Then, they frequently give up entirely. Meanwhile, others don’t make goals at all because they’re afraid to fail. We should approach goals not from a fear of failure but a will to succeed. Doing so produces a much more powerful mindset. When you fail at your goal — and throughout our lives, we will all fail at many — you need to forgive yourself, reassess if the goal you set was the right one, and try again. I didn’t meet all of my own goals last year. I would love to open a second clinic in the area, and I’d resolved to do so in 2021. Unfortunately, for a variety of reasons, it didn’t happen. It’s a goal I think is worth keeping, so I’ve used my failure as a learning opportunity, and I’ve set the same goal for 2022. It didn’t work out the first time, but I’m not going to give up. This year, we also want to start a vestibular program. Hopefully, we’ll even bring in a vestibular specialist PT. Many people struggle with either vertigo and dizziness. It can have a significant impact on a person’s quality of life, but resolution with physical therapy is usually pretty simple. So many people are living with discomfort they don’t realize can be resolved, and they

don’t know where they can find help. We’re looking to fill that gap so patients can stop suffering unnecessarily. We’re also excited that Becky and Steve will soon become certified running coaches. We intend to start a program that helps runners increase their efficiency and prevent injuries before they happen. Many runners suffer frequent injuries, so we’re looking forward to providing our patients with education and support to engage in their favorite activity more safely. Finally, I set personal goals, too. This year, I want to meditate more. I’ve found that even five-minute meditations can produce great results because of the concentration and breathing that go into it. How we breathe is incredibly important, and we do breath training with our patients. So, I want to maximize that power and help center my mind and body. We can all set simple goals to improve our overall health and manage stress. Through steps like proper hydration, exercise, meditation, and other practices, we can reduce anxiety and help ourselves feel better. It’s a goal I think everyone should set for themselves this new year. And then, with any luck, we can make it through 2022 together.

Physical therapy is all about setting goals. When we see a new patient, we assess where they are and want to go. Then, we develop a series of small steps to get there, progressively getting more challenging as we go. For someone who has trouble walking for extended periods, we don’t ask them to walk several miles on a treadmill. We might start them at only five minutes, before progressing to 10 and then 15. The goal needs to be a challenge, or there will be no progress — but it also needs to be realistic. I’ve found that this strategy works for life in addition to physical therapy.

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YOU’RE NOT A SNOWMAN So Don’t Feel Frosty

Winter is here, and the cold has settled in. You’ve gotten out your fuzzy slippers and put on an extra sweater, but maybe you still can’t shake that chill. Before you crank up the heat again, is there anything else you can do to keep warm? Here are a few ideas you can try! Use the sun. While winter brings plenty of cloudy days, the sun is still known to make an appearance. When it does, open your curtains wide and let the natural heat fill the room. Just be sure to keep that warmth inside by pulling the curtains closed when the sun goes down. Bonus tip: Park your car facing the sun! It will be warmer when you get in, and you’ll have less snow and ice on your windshield. Stay hydrated (the right way). Did you know that your body is able to retain heat better when you’re hydrated? That’s just one more good reason to ensure you’re drinking enough water. But you should be

warmer and temporarily leave you feeling toasty, caffeine restricts your blood vessels and makes it harder for your body to stay warm. Similarly, alcohol feels warm going down, but it both increases perspiration and lowers your core body temperature. Keep your bed cozy. No one wants to go to sleep shivering, so your bed should ideally be the warmest place in the house. You can achieve this by layering your blankets properly: Fluffy layers go right over the sheet, and dense layers go on top to provide a thermal barrier. To up your game further, get a hot water bottle and leave it under the sheets for 20 minutes before you climb into bed. No hot water bottle available? Spend a couple minutes running a blow-dryer over the sheets instead. With these tips, you’re ready to have your warmest winter ever — without racking up your highest energy bill. Catch some rays, snuggle up, drink some water, and remember that spring will be here soon enough.

wary of hot beverages like coffee and tea. Though they make for a great hand

EXERCISE OF THE MONTH Heel Raise Why: Strong calves are important for many reasons including helping with stair climbing, hiking, cycling, and running. You may not notice how much they help, but when calf muscles get weak or tight, it can lead to injuries like Achilles tendinitis, knee pain, and plantar fasciitis. It can even contribute to back pain! How: Heel raises are best done one leg at a time to maximize benefit; you will also be able to tell if one side is weaker or tighter. Stand near a countertop in case you lose balance. Keep your knee locked straight and raise your heel off the floor as high as you can, then SLOWLY lower it. Repeat 10–15 times and do three sets. Goal: 40–50 in a row without a break! Follow this with a good calf stretch.

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IS PILATES RIGHT FOR YOU? What You Need to Know About Our Pilates Program

ROOT VEGETABLE BUDDHA BOWLS

Root vegetables are the cream of the crop during winter, and this recipe makes the most out of them by pairing them with other protein-packed ingredients. To level it up, add grilled chicken or fish!

Ingredients

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8 cups root vegetables of your choice, chopped

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1/2 cup hummus

4 handfuls baby kale 2 small avocados, sliced

Do you wish you were more flexible? Does your posture leave a lot to be desired? Or are you looking to improve your overall fitness with low- impact exercise? At PT Pro, we know your physical health requires a multipronged approach. Physical therapy is just one aspect of keeping you healthy, active, and pain-free. Another service we’re proud to provide is our Pilates program, run by our PT Alice Wong. Pilates can supplement a patient’s ongoing physical therapy, and its minimal impact on joints makes it perfect for many PT patients. Classes are also available to those who have graduated from physical therapy but want to increase their strength and train their core muscles. Pilates can improve flexibility, posture, balance, coordination, and stability. Plus, many people find it helps with stress. “Pilates combines the mind and body in its focus on breathing, proper form, and efficient movement patterns during exercise,” Alice says. “I’ve been excited to see the remarkable progress with some of our orthopedic patients, including those with chronic pain or spinal injuries and fusions, as well as our post-surgical group.” Best of all, Pilates is for everyone. “There are over a hundred exercises that can be varied to train every body part,” Alice explains. “A Pilates program can be customized to the individual’s rehab goals and fitness level.” People of all sizes, ages, and athletic abilities can take part. “I’ve worked with a variety of patients from those training for a marathon to those recovering from surgeries,” Alice says. “One of my clients is an 86-year-old with a torn rotator cuff who started Pilates with a PT more than 20 years ago. She continues to maintain her function with training three times a week.” If you have additional questions about our Pilates program, please feel free to reach out to Alice directly via email at [email protected]. But if Pilates sounds like a good fit for you and you’re ready to get started, contact the front desk to schedule a lesson or learn about our package options. We look forward to helping you take your fitness regimen and recovery to the next level.

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2 tsp olive oil

1/2 tsp salt

Balsamic glaze

1/4 tsp black pepper 2 cups quinoa, cooked

Optional: Garnishes of your choice (lemon juice, fresh herbs, etc.)

Directions

1. Preheat oven to 400 F. 2. On a large sheet pan, toss root vegetables in olive oil, salt, and pepper. Spread them evenly and roast until fork tender, about 40 minutes, stirring and flipping halfway through. 3. In a serving bowl, layer 1/2 cup warm quinoa with 2 cups root vegetables, 2 tbsp hummus, 1 handful of baby kale, and 1/2 an avocado. Repeat for the 3 remaining bowls, drizzle with balsamic glaze and any other desired toppings, then serve and enjoy! (If you don’t want individual bowls, you can mix everything together into a salad!) Inspired by SheLikesFood.com

Cheers to a new year and another chance for us to get it right. –Oprah Winfrey

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2569 152nd Ave. NE Redmond, WA 98052

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If at First You Don’t Succeed ...

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How to Stay Warm This Winter

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Exercise of the Month

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Is Pilates Right for You?

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Root Vegetable Buddha Bowls

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This Month’s Local Happenings

Things to Do This January The visiting relatives have gone home, the tree is down, and all presents have made their way to their rightful owners. A lot of the time, January can feel like a letdown. Don’t let the winter blues get to you — ART, LIGHTS, AND GAMES!

OrcaCon Though video games once threatened to wipe them off the map, board games are back in a big way. There’s a thriving community of people of all ages who love tabletop, card, and role-playing games, and they’re gathering in Bellevue this month for OrcaCon. Taking place on Jan. 7–9, the convention is open to all ages and filled with activities. You can try new games, play old ones with other gamers, participate in workshops, and catch a bite at the onsite food trucks. Pick up your tickets at OrcaCon.org. This year, beat your holiday hangover with these fun events. There’s something for everyone — plus a chance to stretch your legs, explore the area, and see something new.

animal or two. WildLanterns started its latest run on Nov. 12, but it will continue through Jan. 30. Get tickets and learn about pandemic protocols at Zoo.org/wildlanterns. First Thursday Art Walk Pioneer Square in Seattle boasts the nation’s original art walk, and the tradition is being kept alive. On the first Thursday of every month, the neighborhood’s many art galleries open their doors to the community for a self- guided, walkable tour. Held this month on Jan. 6, the art walk is considered a prime time for artists to display new works and celebrate local talent. Whether you prefer painting, sculpture, multimedia, or other types of art, you’re sure to find something to suit your tastes. Learn more at PioneerSquare.org/ experiences/first-thursday-art-walk.

there’s still plenty of post-holiday fun to be had. All of these events are great for families or groups of adults. WildLanterns If you’re tired of Christmas lights, fear not — WildLanterns is not a twinkle light display. Located at the Woodland Park Zoo, the exhibit features giant, immersive lanterns shaped like animals. They represent creatures and landscapes from all over the globe, and some displays are even interactive. There will be plenty of chances for photographs and even to “meet” a real wild

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