ROC Physical Therapy - September 2021

ROC Physical Therapy - September 2021

Physical Therapy Treating Our Patients the Way We Want to be Treated

SEPTEMBER 2021

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Learning how to be a patient — when you have patients of your own — is tough! Sometimes, I think I get so accustomed to prescribing rest, ice, stretching, limited movement, and rehabilitation that I forget just how difficult it is to listen. Becoming the patient has certainly opened my eyes. Thirty-two years ago, when they didn’t make mountain bikes that worked very well, I took up mountain biking and then segued over into road cycling. My first mountain bike had terrible suspension, which made for a very rough ride. Even though I’m an avid road cyclist, I still set out for mountain bike excursions now and then. Four weeks ago, while in Santa Cruz, my brother-in-law offered to take me mountain biking. How could I turn that down? We headed out to the hills behind Santa Cruz, an area called Scotts Valley. The bike he loaned to me reminded me of the first mountain bike I had 32 years ago, and it provided little support. To make matters worse, I was just getting back into mountain biking, so I felt rusty and out of shape. While heading down a switchback, I lost control, went off the edge, and hit a log. This sent me tumbling and rolling, and looking up, I recall seeing my bike tumbling and rolling above me. Once I stopped and tried to get up, I felt a pain in the back of my leg, and I knew something was wrong. For some time, I just sat there thinking about what I should do. I wasn’t able to get up, I couldn’t ride my bike, and I was very scared I had fractured something. We ditched the bikes and my brother- in-law helped me get to the road, where my wife picked us up and drove me to an urgent care. I listened to the advice I would give my patients: When in pain, don’t wait until morning, go get it checked out immediately. My X-ray did not show any broken bones, but I discovered I had a torn my hamstring and a ligament in my hand. The next day, my rehab process began. So, how has my recovery been going? I’d say the struggle is real. Now, let me tell you, I’ve been through rehab for my knee and other things, but my hamstring is a different beast. A week and a half into it, I felt a little better and I pushed too hard, as many patients do, and my injury flared up again. SWITCHING ROLES LEARNING HOW TO BE A PATIENT

I always tell my patients that tissue heals in 6–8 weeks, and if you overdo it and put more strain on your injury, then that time period is delayed. I was stubborn and didn’t listen to my own advice. I’ve come to really realize the importance of rehab and how the body requires rest to repair itself. It is easier said

than done though; rehab for an injury can interrupt your life. I used to be very active with biking, swimming, and spinning, and now I can hardly walk to the mailbox. What I really want to emphasize is the importance of seeking professional help in the event of injury. You can research your symptoms on the internet and try to self-diagnose, but there is no way around having an experienced professional identify the problem and develop a treatment regimen. For me, my physical therapist has already begun moving my leg in ways I’m not able to on my own. Because of this, it will heal the most optimal way. If you follow the appropriate rehab steps, you’ll have a better outcome and heal better without pitfalls and setbacks. This rehabilitation has really put me in the shoes of my patients, and I truly can empathize. It doesn’t go as quickly as you’d like. Your whole focus changes from the activities you’d like to be doing so you can focus on the healing process. With patience, therapy, and rehabilitation, I know I will be healed — and I can’t wait! – Matt Smith

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THE SCIENCE BEHIND SAD AND MAD TEARS WHY YOU SHOULD CRY

participants who cried while watching a sad movie and compared their tears to participants who cried because of a cut onion. Frey said the emotional tears were not only unique to humans but that they’re also a “unique kind of tear.” Their unique chemical makeup has both a detoxifying and stress- reducing effect. Emotional tears have higher levels of ACTH, a stress hormone released by crying. They also have higher levels of endorphins and oxytocin, which are known to reduce both stress and pain.

Ronda Rousey is tough. She was the first American woman to earn a medal in the Olympics for judo, and she was inducted into the UFC Hall of Fame to commemorate her six titles. Rousey is noted for her physical and mental toughness, so it might surprise you to learn that she loves a good cry.

“I really cry all the time … Everything [makes me cry]. Especially during fight week,” she told the Huffington Post.

While crying is more often associated with weakness than strength, the science of the tears we shed when we’re emotional — including feelings of anger, sadness, and stress — shows that crying actually makes us healthier.

Crying and Your Health

The benefits of crying have been explored by everyone from ancient philosophers to modern-day scientists. While philosophers noted the cathartic effects of crying, scientists have filled in the knowledge gaps about why crying feels good and how it’s actually good for us.

More Than Just Water

Before you cry, you may feel a welling up of tears in your eyes that makes them appear watery. While tears of all types are mainly made up of water, scientists say that they are distinguished by their chemical makeup. Biochemist Dr. William H. Frey produced foundational scientific research on the science of crying. He collected tears from research

The stress-reducing benefits of crying don’t just feel good in the moment. There are several secondary benefits such as:

• Lower blood pressure, which keeps your heart healthy and helps you avoid stroke, heart failure, and dementia

• Lower manganese levels, which helps decrease anxiety, irritability, and aggression

• Decreased risk of ulcers and other digestive issues

• Decreased risk of tension headaches and migraines

Finally, crying serves an important social role. Tears elicit sympathy, signal that something is wrong, and facilitate connection during hard times. If you find yourself having chronic or uncontrollable bouts of tears, something else may be going on and you should seek professional help. But if you find yourself crying when stressed, angry, or sad, embrace your tears, knowing they’re helping make you healthier both mentally and physically.

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THE SECRET SAUCE COOK WITH THE SAME INGREDIENTS WITHOUT GETTING BORED

5-Minute Honey Mustard Sauce To avoid hearing “chicken again?!” add this honey mustard sauce from PinchOfYum.com to your repertoire. Simply whisk together 1/4 cup honey, 1/4 cup mayo, 1/4 cup Dijon mustard, 1 tbsp white vinegar, and 1/4 tsp cayenne pepper for a delicious topper for all meats.

One upside to spending more than a year at home was that many people donned their aprons, learned new recipes and techniques, and began cooking meals regularly in their own kitchens. Even as restaurants reopen, over 70% of Americans say they'll keep their new habit of cooking at home because it's healthier and cheaper. That said, the average American can only whip up about five meals without a recipe at hand, and many people cook and eat the same types of protein and vegetables over and over. One easy way to avoid boredom is to keep your main staples but diversify your sauce routine! When in doubt, learn one creamy sauce and one herb- or citrus-based sauce. Here are a few examples that work particularly well for chicken, America’s favorite animal protein. These can be used with your other favorite meats and your favorite vegetable preparations, as well!

Simple Lemon Herb Sauce Want a lighter, healthier option? Go for an oil-and-herb sauce like FoodNetwork.com’s “Chicken With a Lemon Herb Sauce.” In a blender

or food processor, add 1 peeled clove of garlic, 1/4 tsp salt, 1 cup freshly chopped herbs of your choice (they recommend a mix of parsley and mint), 1 1/2 tsp ground pepper, the zest and juice of 1 lemon, and 1/3 cup extra-virgin olive oil. Pulse all ingredients together until well mixed and the herbs and garlic are coarsely chopped. Quick Miso Maple Sauce This umami-filled sauce from Kitchn.com brings a lot of flavor with just three simple ingredients: 1/2 cup tamari or soy sauce, 1/2 cup maple syrup, and 1/4 cup miso paste. That's it! Whisk the ingredients together and pour over oven-roasted, pan- seared, or grilled chicken and serve. These three sauces are a great place to start, but if you find yourself uninspired in the kitchen, just look up “simple sauces” online and the protein or vegetable you’re preparing. The internet will come to the rescue every time!

ONE-PAN APPLE CIDER CHICKEN Inspired by WellPlated.com

TAKE A BREAK!

• 1 1/2 lbs boneless, skinless chicken thighs • 1 tsp salt, divided • 1/2 tsp black pepper, divided • 1/2 cup apple cider • 2 tsp Dijon mustard • 4 tsp olive oil, divided • 3 sweet apples, cut into 1/2-inch slices • 2 tsp fresh rosemary, chopped, plus more for garnish INGREDIENTS

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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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

916.983.5611 ROCPT-ergo.com 1635 Creekside Dr., Ste. 101 Folsom, CA 95630

1. LEARNING HOW TO BE A PATIENT INSIDE THIS ISSUE 2. THE SCIENCE OF CRYING 3. LET SAUCES BRING NEW LIFE TO TIRED MEALS ONE-PAN APPLE CIDER CHICKEN 4. CELEBRATE FALL PREVENTION MONTH WITH THESE 3 TIPS

DON’T FALL THIS FALL! 3 TIPS FOR FALL PREVENTION

Improve Your Home Your home just might be your biggest threat when it comes to falls, so improve it with a few changes! Install grab bars and railings on steps and in the bathtub for extra support. Grips on the bottom of the bathtub and on slippery surfaces can give you a secure footing, while lighting along the hallway and in stairwells can better illuminate walkways. Even something as simple as moving a table or decor item out of the hallway can be beneficial! Review Your Medicines Sometimes medication can influence balance and movement. Talk with your doctor about the side effects of your medication and adjust accordingly.

September marks the start of fall , but it also serves as an important reminder about falling . Falling is one of the greatest dangers seniors face. As adults age, take more medication, and lose some mobility, it becomes increasingly difficult to stay upright or regain balance — even when tripping over the smallest object. The Centers for Disease Control and Prevention (CDC) estimates that 1 out of 5 falls cause serious injuries, including traumatic brain injuries. Falling can also increase a senior’s chance of falling again. But for as common as it may be, falling doesn’t have to be your norm. You can lower your risk of falling and injury with a few simple steps. Move More Your body was designed to move! When you don’t move your body enough, which can happen when you age, your muscles and joints can become weak and stiff. The best way to strengthen your reactions and improve your balance is to move your body. A physical therapist can help you develop a routine that targets your balance while strengthening your muscles and joints.

You may need to consider alternatives, but if that’s not possible, physical therapy can

provide assistance. It’s designed to help you improve your balance and get stronger — which can lower your risk of falling. You can learn more about fall prevention and risks online at CDC.gov.

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