The Physical Therapy Doctor - July 2022

theptdoctor.com

718.747.2019

Hours of Operation: Monday–Friday 8 a.m. – 4 p.m.

July 2022

ON THE

MOVE

INVENTING OUR WAY OFF THE PLANET THE BEST INVENTIONS ARE THE MORE DOWN-TO-EARTH ONES

If I had to pick just one invention as the greatest of all time, it would have to be the airplane. I think I was set up to love planes from the day I was born. My dad always wanted to be a pilot, and he told me that his entire life. He never got to do it, but, oh boy, did we enjoy flying! I love roller coasters — the faster the better, as long as it’s not one of the bumpy old-school ones that knocks your brain around — and a plane is like a bigger,

Someone pulled that right out of their thoughts, and by focusing hard and trying over and over, they made it real. The most amazing thing is that anyone can do it. We can all be inventors! Just look at me: I didn’t invent the lightbulb, but I did start this business with the same spirit and motivation it took the Wright brothers to make the first airplane. We all took a systematic approach: trying, ruling things out, and trying again. I think inventors and entrepreneurs have a leg up because we don’t see these attempts as failing — we see them as learning.

better roller coaster. Last year, Maria, the boys, and I went on a family vacation to Florida and had to board a plane to get there. The boys and I were so excited we were practically bouncing. We settled into our seats and waited eagerly for takeoff. The plane slowly pivoted to line up with the long, smooth runway. Then, boom! The thrusters powered up and it

I’ve realized over the years that you can’t believe the naysayers, and you can’t let fear dictate whether you will or won’t try something. When I was a kid, my mother told me, “Robbie, you can do anything that you set your mind to.” I was young enough and naive enough at 7 years old to believe that

accelerated forward with unbelievable power. I was pressed back against my seat, but I still managed to look out the window and watch New York get smaller and smaller. It was awesome. I remember thinking, “Man, we really owe the Wright brothers for thinking this up!”

at face value ... and then I discovered it’s actually true! If you want something bad enough and stick with it long enough, 9 times out of 10 you can make it happen. Although The PT Doctor clinic started from a thought in my head, it has been an accumulation of many awesome ideas from an amazing staff I am very grateful for. Of course, some people think and dream bigger than others. I’m all for the airplane, but now we have Elon Musk talking about colonizing Mars! As much as I love roller coasters, I’m not convinced I’m ready to step onto that crazy ride. For now, I’ll stay right here enjoying Earth and all of the natural wonders and inventions it has to offer. If you ever make it to orbit, do me a favor and send me a picture of home!

It makes total sense to me that an invention like the airplane came out of America. We have the freedom to think big here. Entrepreneurs in our backyard are always coming up with new inventions, new ideas, and new businesses. You only have to watch one episode of “Shark Tank” to see how many people are motivated to fight for their dreams, bring their ideas to market, and make them reality. That’s what makes this country great. Look around the PT Doctor clinic or your home and you’ll realize that everything around you came from an idea. That lamp? It started as a thought in someone’s mind! The same is true for your cellphone and even the battery in the cellphone.

–Dr. Robert Morea

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No. 4: Shin Splints If you plan on doing a lot of high impact activities, such as running and jumping, you may experience shin splints. You’ll need plenty of rest and ice to heal from this injury, but physical therapy can also help to get you back on your feet! A treatment plan that may include specific stretches, strengthening exercises, and massages can help alleviate the condition. If you’re upset about an injury putting a stop to your outdoor fun this summer, you aren’t alone. We see patients with life-disrupting and even life-changing injuries all the time. Your pain deserves proper treatment, so don’t hesitate to give us a call.

shin bone. Luckily, you don’t have to live in pain. Physical therapists can design stretches and stability/ strengthening exercises to address your specific problems. No. 2: Ankle Sprains If you’ve ever gone out for a run and suddenly felt a pulsing pain in your ankle, then you may know how easy it is to get ankle sprains. These painful and debilitating injuries can leave you helpless on the sofa, but a little physical therapy can get you back into the wilderness again. No. 3: Tennis or Golfer Elbow In summer, many people dust off their tennis racket and golf clubs to start playing again. Unfortunately, these sports can lead to some awkward movements for your body, especially your elbows. Tennis or golfer elbow can occur from repetitive strain on your elbow tendons. Even people who don’t play tennis or golf can suffer from these injuries, so they benefit from a diagnosis and a treatment plan that can help them avoid future problems.

Summer is a fun, exciting time of year. However, it can also lead to being less careful than usual because of all the fun activities we participate in! Here are some common summer injuries to try and avoid. No. 1: Knee Injuries Knees are one of the most commonly injured joints in the human body. You might experience knee pain after a fall while playing sports, or you can even tear your ACL (anterior cruciate ligament), which connects the front center of your knee to your 4 Common Summertime Injuries PT CAN HELP ALLEVIATE

Ditch the Flops Why Your Flip-Flops Are Doing More Harm Than You Think

‘What if I just only wear flip-flops? Will that help?’ Unfortunately, this isn’t just something your body “gets used to.” Wearing flip-flops for a long period of time can cause chronic problems in addition to standard joint pain. For instance, you could experience plantar fasciitis — which is pain in the tissue that connects your heel and toes — or Achilles tendinitis. The latter results from overuse of the tendon in the back of your heel. Essentially, because your foot is having to compensate for flip-flops’ lack of support, the overexertion at an unnatural angle causes more problems over time. ‘So, I can never wear flip-flops, then?’ Good news! You don’t have to swear off flip- flops or sandals. Find a pair of shoes that offer the right amount of support for your arches. You can tell if shoes have this by looking for the “bump” in the middle of the shoe. Archies are a popular flip-flop brand with the arch built right in! Test drive a pair of these or consult with a trusted physical therapist to find the flip-flops or sandals that give you the summertime look we all want without the flip-flop pain.

Whether you’re walking around poolside or simply enjoying a day at the ballpark, few summertime outfits are complete without a pair of flip-flops. But if you struggle with foot pain — or are simply aging out of your invincible 20s — wearing flip- flops may be one of the worst things you can do for your feet.

‘Why do my feet hurt!?’ Because flip-flops don’t have any support, your arches receive more pressure than when you are wearing shoes that have built-in materials for arches, like tennis shoes. That often explains why your feet are sore, but this can also create a problem for the rest of your body.

‘Wait — flip-flops can hurt my whole body?’ Wearing flip-flops can limit how you walk because you’re compensating for the arch pressure. This can impact your ankles, knees, lower back, and hips by placing unnatural weight on these joints and muscles. This could also have an impact on your balance, since the distribution of your weight with each step is off-kilter.

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From pain killers to carbonated drinks, you can find caffeine everywhere on the American market. However, high caffeine consumption can pose risks. The good news is that in moderation, caffeine may contain useful health benefits, but if you want to actually benefit from caffeine, consider these healthier options. But what is caffeine, exactly? Caffeine is a natural stimulant — in other words, it stimulates the brain and central nervous systems, which prevents weariness and helps you stay alert. Over 80% of the world’s population consumes a caffeinated product every day, including tea, coffee, soda, and energy drinks. In North America alone, this number rises to 90%. Research shows that caffeine may possibly elevate your brain function and metabolism, and during exercise, it may even increase your body’s use of fat as fuel — but that doesn’t necessarily mean chugging an energy drink is ideal. Why? Its health benefits come mainly through tea or coffee. Walk into any grocery store, and you’ll notice that many highly caffeinated drinks are also high in sugar and additives. Sugar is extremely harmful to your long-term health — and GET CAFFEINATED IN A ‘HEALTHY’ WAY KEEP IT SIMPLE

no matter what benefits you read about caffeine, the harmful effects of sugar can overwhelm them by heightening your risk of diabetes, heart disease, and much more. The experts agree: Tossing a sugar cube or two into your cup of coffee isn’t the same as drinking a sugary Red Bull. Additionally, too much caffeine can cause some problems. In some individuals, caffeine can promote headaches, migraines, and high blood pressure. Caffeine is also a psychoactive substance, which means it’s habit forming. After a period of not drinking coffee, you might be familiar with the “caffeine withdrawal” and its side effects: anxiety, tremors, restlessness, irregular heartbeat, and even trouble sleeping. Thankfully, these effects are temporary. Studies show that the people who benefit the most from caffeine are often those who drink anywhere from 1–4 cups of tea or coffee a day. You can also find zero-sugar seltzer waters with low doses of caffeine if you need a small kick. Keep it simple, and you’ll avoid excess sugar and reap the benefits of caffeine more fully.

HEALTHIER HOT DOGS WITH SLAW Inspired by RachaelRayMag.com

TAKE A BREAK!

Craving a healthy dog for National Hot Dog Month? We’ve got you! Follow our recipe for a dog packed with protein, fiber, and vitamins. (Serves 8)

DIRECTIONS

INGREDIENTS

• 2 tbsp vegetable oil • 1 green apple, peeled and diced • 1 red onion, thinly sliced • 1 small head red cabbage, cored and shredded • 2 tsp ground cumin • 1 tbsp grill seasoning • 3 tbsp apple cider vinegar • 2 tbsp maple syrup • 8 organic chicken sausage links • 8 whole-wheat hot dog buns, toasted

1. In a large skillet over high heat, warm the vegetable oil. Sauté the apple, onion, and cabbage and toss until wilted. Season with cumin and grill seasoning and cook for 10–12 minutes, until tender. 2. Add the vinegar and maple syrup, then toss to combine. Cook for 1 minute and set the slaw mixture aside. 3. On the grill, cook your chicken dogs according to the package instructions. 4. Assemble the works, starting with the bun and piling in the chicken dog and slaw. 5. Dig in! For an extra health boost, serve with grilled summer vegetables.

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718.747.2019

theptdoctor.com 212-73 26th Ave. Bayside, NY 11360

Hours of Operation: Monday–Friday 8 a.m. – 4 p.m.

1. The Whole World Is in Your Head 2. Why Summer Can Be Dangerous Why You Need to Ditch the Flip-Flops 3. The Healthiest Way to Get Caffeinated INSIDE THIS ISSUE

Healthier Hot Dogs With Slaw

4. Try These Easy, Healthy Microhabits

5 Easy, Healthy Microhabits INVEST A FEW MINUTES FOR A HEALTHIER FUTURE

No. 2: Dedicate 5 minutes of your lunch to walking. Whether you want a relaxing walk or a quick jog to get energized, spending time during your lunch to venture outdoors might be more

No. 4: Create a gratitude habit. If your world disappeared tomorrow, what would you miss? Take time in your day, whether it’s the morning, afternoon, or night, to think about everything and everyone you value in your life. This advice isn’t just about achieving better emotional fulfillment; studies show that gratitude practices have significant health benefits, from improved heart health to mental health. No. 5: Take breaks. Avoid burnout. We can get fixated on our jobs and our obligations. But everyone needs regular breaks and personal days off to avoid burnout. Plan to take breaks, and make a promise to never skip them. With these small self-improvement commitments, you might surprise yourself with how far you can go!

Creating a new habit can feel like an enormous hurdle, but the most successful attempts often start with very small steps. Try these very small commitments — they could make a big difference, and even develop into more dedicated habits. No. 1: Go to bed 10 minutes earlier. Research shows that adults need 7–9 hours of sleep. It’s a common myth that adults can get accustomed to five hours of sleep, but experts from the Sleep Foundation say otherwise. While daytime drowsiness may stabilize over weeks or months, persistent sleep deprivation can wreak havoc on your metabolism,

restorative for your mind and body than you’d expect. This is especially easy to do if you’re working from home! No. 3: Find a way to eat an extra serving of fruit or vegetables. If you find yourself struggling to eat healthy foods, don’t subscribe to premade meal kits only to give up a few days later. Instead, try adding fruits and vegetables to meals you already prepare and/or enjoy. Once in a while, replace overly salty or sweet snacks with fresher alternatives.

cardiovascular system, and immune system. To slowly convince yourself to get more sleep, try getting to bed 10 minutes earlier each time. It’s a small, simple change that could make a noticeable difference.

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Are you taking medication for your back pain? If so, there’s something you should know: Anti-inflammatory medications don’t actually fix the cause of your pain. They just hide your symptoms, if you’re lucky! LEARN THE REAL FIX FOR BACK PAIN COME TO OUR WORKSHOP ON JULY 19!

Don’t believe the hype on the pill bottle or be fooled by the X-rays and MRIs that paint a picture of gloom and doom. The truth is those are only part of the picture. They don’t show how tight or weak your muscles are or if you have improper movement. Restoring full range of motion and proper movement is why physical therapy is so successful at helping you live an active pain-free life. Fortunately, the arthritis or other pain you have in your back CAN be fixed. Here at The PT Doctor, our physical therapists do this every day! In fact, back pain is the problem we treat most. With PT, your back will move better, you’ll have less pain, and you’ll finally be able to do the things you love again.

Why would you stay home and take pills that do nothing when a real fix is out there? You only get one spine, so take good care of it by improving the flexibility and strength of the surrounding muscles. Attend my workshop to learn exactly what can be done to help the “backbone” of your body. You’ll learn great tips and exercises to reduce your pain naturally without invasive treatments or medications. Soon, you’ll be out and about in the beautiful weather. Don’t put up with pain any longer! Register today and give yourself the knowledge and skills you need to reclaim your life.

CALL 718.747.2019 TO RESERVE A SPOT! WHEN: Tuesday, July 19 TIME: 2 p.m. WHERE: The PT Doctor Clinic

The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com

FIGHTING BACK AGAINST PARKINSON’S

Rock Steady Boxing is specifically designed for those with Parkinson’s disease, so if you or someone you know can benefit from the program, call us at 718-747-2019 to schedule an appointment. We are learning every day that there are ways in which people with Parkinson’s disease can enhance their daily quality of life and even build impressive power, strength, flexibility, and speed! By exercising with physical therapists and coaches who know the ropes, you can fight your way out of the corner and start to feel and function better. Boxing works by moving your body in all planes of motion while continuously changing the routine as you progress through the workout. These sessions have proven that anyone, at any level of Parkinson’s, can actually lessen their symptoms and lead a healthier, happier life. • The program is covered by Medicare and most other health insurance plans. • We have a designated room at the PT Doctor clinic for these workout sessions. • The sessions are one-on-one or small group classes. We are fighting back against Parkinson’s disease with our new Rock Steady Boxing Program located in our PT Doctor clinic.

• You will have the opportunity to interact with other people with Parkinson’s disease who are at your same level of ability. • We are able to help people at all ability levels. START NOW … IT’S BETTER THAN STARTING LATER! Call us today at 718.747.2019 to schedule an appointment.

The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com