Sports & Ortho PT. Staying Active & Becoming Better Balanced

Health &Wellness The Newsletter About Your Health And Caring For Your Body

STAYING ACTIVE & BETTER BALANCED

INSIDE: • Healthy Seasonal Recipe • Relieve Shoulder Pain In Minutes • Patient Success Spotlight

Health & Wellness The Newsletter About Your Health And Caring For Your Body

STAYING ACTIVE & BETTER BALANCED

There are a million and one tips that are passed down generation to generation aboutthekeytoa longandsuccessful life.Somesaythesecrettoa longandhappy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced. MENTAL & PHYSICAL BALANCE Stayingactiveandstayingbalanced inmanywaysgohand inhand.Stayingactive refers to the amount of activity that you engage in daily. This of course can refer to how much time you spend at the gym, but it can also refer to how many steps you take in a day, how often you find yourself running around the office, and how frequently you head out to the backyard to run around with your children or your

dog.Balance inmanywaysworksonthesameprinciples.Therearesomeactivities that you do every day because you have to do them — work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy? Think about the last time that you sat down with a book that you loved and made yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grownweedsas ithasbeenneglected. Itcouldbeaprojectatyourhome thatyou have lookedforward tocompletingoranoldcar thatyou’vewanted tofixup.There arespecialhobbiesand intereststhatappealtoeachofus,andspendingtimewith those hobbies can help you live a more balanced life.

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STAYING ACTIVE & BETTER BALANCED (Continued)

Alongsidewiththetaskofbecomingmorementallybalancedwiththethingsthatyou spend time with in your life is the challenge of becoming more physically balanced. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole-body balance. Yoga is a great form ofexercisetouseto improveyourabilitytobalance,asyogahelpstostrengthencore muscles and improve coordination. You can improve your physical balance by: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques In addition to finding your mental balance with how you spend your time, becoming morephysicallybalanced is justas important.Therearecertainmarkersthattypically indicate trouble with maintaining balance, such as frequently tripping and falling, or feeling dizzy when standing too long. But even if you are not having fundamental issues with your physical balance, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination. Thinkaboutthepercentageoftimethatyouspendworkingduringtheweek.Formost people thisnumber iswellover40hoursperweek!Thenconsiderhowmuch time is spent driving to and from work and around town on errands, and then consider the timespentdoing thingsyouhave todoathome, like thedishesor the laundry.Then really think about how much time you are spending doing the things that make you feelbetter— includingthosehobbiesthatyou love,butalsobeingactiveandengaging with the people you care about. H E A LT H Y S E A S O N A L R E C I P E Chocolate Chip Pumpkin Bread • 1 ¼ cup blanched almond flour • ¼ cup tapioca or arrowroot flour • 2 tbsp coconut flour • 1 tsp baking soda • 3/4 tsp unrefined salt • 1 ½ tsp cinnamon powder • ½ tsp ginger powder • ¼ tsp nutmeg powder • 3 eggs • ¼ cup coconut oil • 1 cup pumpkin puree (fresh or canned) • 1 tsp vanilla extract • 1/3 cup coconut sugar • ½ cup chocolate chips DIRECTIONS Preheat oven to 350° F. Grease a 9 inch loaf pan or line with parchment paper. In a large bowl, combine dry ingredients. In another bowl, whisk together wet ingredients.Pourwet intodry.Mixuntilwell incorporated.Fold inchocolatechips andpour intoprepared loafpan.Scatterextrachipson top.Bake for50-55minutes, until top is golden, the center is set, and a toothpick inserted in the center comes out clean. Allow bread to cool in pan for about 15 minutes before turning out on

Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed. IT’S NEVER TOO LATE You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are.There are plenty of ways to incorporate light activity into your lifestyle, such as: • Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day • Joining your local community center and using the pool to swim laps several times a week • Engaging in light weight training at home before work • Taking a yoga class These are just several examples of how you could incorporate more activity into your lifestylewithoutmakingmany largechanges toyourwayof life. Ifyou feel that your physical health or an old injury is holding you back from being active, contact us. Working with a physical therapist can help you achieve improved balance and a healthy lifestyle.

PAT I E N T S U C C E S S S P O T L I G H T

“Before coming to Sports and Ortho, I had limited mobility and range of motion in my shoulder. After my sessions, my range of motion drastically increased, and my mobility was back at where it was before my injury. Ike did an incredible job of pointing out where my pain was originating and then working to remove it.” - Andy L.

a wire rack to cool completely before slicing and serving. Courtesy: savorylotus.com/pumpkin-chocolate-chip-bread-gluten-free

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P R A C T I C E N EWS

Around The Clinic Sports & Ortho Physical Therapists show off some of our manual therapy techniques and services!

Our Edison Park location has moved!

Our new address is 7238 N HARLEM AVE CHICAGO 60631

Learn more by visiting sportsandortho.net!

If you have pain, come in for a free assessment at any of our five locations. Don’t wait, we can help! BRIDGEPORT 312-225-3119 EDISON PARK 773-657-3897 LINCOLN PARK 773-904-8881 BEVERLY 773-779-7970 GLENVIEW/NORTHBROOK 224-282-8133

S K I P T H E S C R I P T !

Relieve Shoulder Pain In Minutes Try this movement to relieve shoulder pain.

SHOULDER D2 PATTERN Stand with good posture. Start with your armacrossyourbodywithyourhand rotated in, thumb pointed down. Bring your arm up andacrossyourbodydiagonally.Asyoudo, rotate your hand outward. Finish with your hand above your head and out to the side. Repeat 6 times on each side.

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You don’t need a doctor’s script to come to Sports and Ortho! Call to schedule an evaluation with us at your earliest convenience

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