Zionsville: 3 Powerful Steps To Healthier Hips & Knees

Attention Neck Pain Sufferers! ZPT The Newsletter About Your Health And Caring For Your Body June 2018

• Have you ever awakened with a stiff neck? • Have you ever had difficulty turning your head to look behind you for traffic or parking your car? • Have you had neck and upper back pain after working at your computer or reading a book? • Have you had numbness or tingling in your arm or fingers? If so, you know how difficult it is to ignore neck and upper shoulder pain, AND how worrisome it can be when you experience numbness or tingling. We have designed a NECK CLINIC to give you insights on the structures of the upper spine, and the most frequent problems which can be treated and avoided, so that you can lead a more productive and pain free life. We are calling it a “clinic” because it will be informative and interactive: something you can never get from Dr. Google. There are only two dates that the NECK CLINIC will be presented: You can choose your date, call to reserve your spot, and mark your calendar. Then, invite a friend, (especially if they have a pain in the neck – careful how you word that!) Register them, too. Seating is limited, so contact us soon! NECK CLINICS are free, will last 1 hour, and will be held at Zionsville Physical Therapy. Call today to register: 317.873.2033 or email us at [email protected]. • Tuesday, June 19th at 7:30 p.m. • Saturday, June 23rd at 9:00 a.m.

ZPT GaZette The Newsletter About Your Health And Caring For Your Body

June 2018

Dear ZPT family and friends, Our clinic is preparing for a busy summer with sponsoringmusicconcerts in Lincoln Park, winding up Little League games, and busyweekendsofwedding planning. Yes, TWO of our

INSIDE:

• Summer Health & Safety Tips For Dads • 3 Easy Steps To Healthy Knees

• New Neck Clinic • Healthy Recipe

ELAINE MORRISON Owner

therapists are planning July weddings. What a wonderful time, and somewhat stressful time, to be working out the details of the wedding day and to be dealing with the transition, the “right of passage,” from single to married. Both Katie and Marissa seem to be handling the pressures like pros, but please stop in and check on them to offer your advice. As I mentioned in the last newsletter, my youngest son, Aaron, was married on May 12 to Genevieve Mack, in Ridgefield, Washington, at Windy Hills Winery.Theyplannedandexecutedagrandwedding ceremony with many of their family members and friends participating. May God continue to bless them! We had so much fun enjoying the beautiful scenery - huge green pine trees surrounded by more greenery, even more green, and gigantic rhododendrons and bougainvillea bushes, a lovely running river just behind our rented house, and gorgeous natural wooded areas that refreshed our souls. Worth it. June also brings Father’s Day, a time for honoring our dads and appreciating their contributions to our lives. Whether they are still with us or not, we can remember the wisdom they shared and the fun times we enjoyed. My dad, Ray Ritter, was a Zionsville High School administrator, athletic director,adriversed teacherandamastergardener, all of which required much more clear-headed decision making and patience than most folks have these days. He always had a great sense of humor and an appreciation for every student, every person, every good season of planting. How is your summer shaping up? Are you getting out to see or participate in outdoor music concerts,

Jenn, Nate, Elaine, Aaron and Genevieve

I Couldn’t Have Made a Better Choice! “Before ZPT, I was continuing to grind and squat on my knees, and I was in a lot of pain. It took a lot of self-convincing, but when I made the decision to go to ZPT for my therapy, I couldn’t have made a better choice. I have to leave early to get back to school, but the techniquesand healing process will continue on with me to school. I’vemadea lotofprogress,and the pain has decreased significantly to allow me to run again! Want to thank Katie, Taylor, Ian, and Marissa for helping me heal! Also a thank you to Christi for being very friendly and helpful at checkout! I appreciate all you guys did for me!” - Jared W. Patient Success SPOTLIGHT

team sports, or some of your favorite summertime activities? I challenge you to fill your calendar with fun, and remember to hydrate, hydrate, hydrate! We want tohearaboutwhatyouaredoing thissummer, and hope you are appreciating your healthy bodyl Let us know if you need some help getting back to the woods-hiking, weed-pulling, bike-pedaling, game-watching, music-listening things you want to do. Happy planning!

Gratefully, Elaine

P.S. A man of knowledge uses words with restraint, and a man of understanding is even-tempered. Proverbs 17:27. The LORD will guide you always; He will satisfy your needs in a sun-scorched land and will strengthen your frame. You will be like a well-watered garden, like a spring whose waters never fail. Isaiah 58:11.

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SUMMER HEALTH & SAFETY TIPS FOR DADS

Summertime can create several opportunities for injuries. Although we would love to see you, it would be so much nicer for you to stop in and say hi, instead of suffering with the following possibilities: 1. Falling from ladders: Always use caution and safety when setting your ladder and working on higher levels. Ask Katie what her dad learned this past spring. 2. Over lifting: Ask for help on loads that are unrealistic to do yourself. Monitor the work to enable your body to have intermittent rest. Use wisdom to pace yourself so that fatigued muscles are not expected to do superman duties. 3. Cuts from chain saws and mower blades: Remember that these tools are designed to be sharp. Really use safety measures and do not cut corners unless you want to see the inside of an Emergency Room. Fatherly Challenges: Be physically active with your children or grandchildren. Summer is a great time to play outdoor games, show them how to garden, or take a walk or bike ride with them. Active people are less likely than inactive people to be obese or to have high blood pressure, diabetes, osteoporosis, coronary artery disease and stroke, depression, colon cancer and premature death. TIPS: • Adults should get 30 minutes of moderate intensity physical activity 5 to 7 days per week. • Start at an easy pace and increase time and distance gradually.

• Resist the temptation to over-do or be the superman. • Eat sensibly; avoid excessive sugar and unhealthy fats.

More Patient Success "Each Goal Was Met!"

"I Love Being Able to Walk Again!" "Thanks to all for the encouragement on recovering from my knee surgery. I love being able to walk again without limping. Special thanks to Katie who sure kept me pushing forward through the pain.” - Sharyon M. "I needed a lot of physical therapy after a knee replacement. Marissa, Taylor, Katie, and Amanda all worked with me through my time here. They were extremely helpful and a great cheering section as each goal was met. I felt very secure and safe as I worked with them.” - Barbara B.

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3 EASY STEPS TO HEALTHY KNEES

For many people, knee pain can be a way of life, limiting their ability to climb stairs, squat down to get something off the floor, enjoy long walks, shop and a host of other daily activities. The knee joint is one of the most complicated joints in the body and has to bear up to 6 times your body weight with running or jumping. This incredible joint moves over a millions times each year and over 80 million times over a lifetime. This is also the reason why things can go wrong, causing injury and pain. Just like taking care of your heart, your joints need attention to maintain a healthy state. Here are easy ways for you to take care of your knees, avoiding arthritis and other joint problems: 1. Stretch your hamstrings, quadriceps and adductor muscles each day. By keeping these muscles flexible, the forces on your knee joints can be balanced, allowing your joint to bend, rotate and for your patella (kneecap) to track properly. 2. Keep the muscles around your hips and knees strong. Especially the gluteals and quadriceps muscles. Studies show that those adults, particularly over 55 who have stronger gluteals and quadriceps, tend to have less back pain and more ability to do daily activities. 3. Exercise regularly. While this is good for the whole body, the knees especially need exercise to keep their cartilage healthy.The cartilage does not have much blood supply and requires its nutrition from joint fluid. Most of the joint fluid absorbs into the cartilage only through movement and compression of the knee. Therefore, it is important to do weight bearing exercise such as walking, running and other sports. However, if you have arthritis, it is advised to do more low-impact activities such as biking, elliptical machines, aquatic exercises, etc.

Having a regular physical therapy checkup ensures that your joints are working at their peak performance. In addition, any problems will be discovered early, preventing the onset or worsening of arthritis and joint injury. If your attention is on your sore knee, then it is time to call us for a free knee joint analysis. This will include looking at you walk, observation of your feet and your balance, and screening of your joint mobility and leg strength.Talk tooneofourexpertphysical therapists todayandseehowyour life can be enhanced with stronger hips and freely moving knees. Contact ZPT to schedule a free screening or an hour evaluation, 317.873.2033.

Grilled Vegetables with Balsamic Glaze

Here is a recipe, inspired by those grilling dads - have a great Father's Day and enjoy this healthy way to add veggies to your next cookout!

INGREDIENTS • 1 bunch asparagus, ends trimmed, cut into 1-2-inch pieces • 1 zucchini, cut into large dice • 1 yellow squash, cut into large dice •1sweetoryellowonion,cut into1-inchslices • 2 bell peppers, seeded, cut into 1-inch slices

(Other vegetables can be used, however potatoes require longer cook time) • ¼ cup extra-virgin olive oil, divided • ½ tsp black pepper • ½ tsp salt • 2 Tbsp finely chopped fresh parsley • 1 cup balsamic vinegar

DIRECTIONS To make the balsamic glaze, bring the vinegar to a boil in a small saucepan over medium-high heat. Reduce heat to medium low and simmer until the balsamic is reduced by about half, 20 to 30 minutes. Remove from heat and allow to cool, and reserve. To grill the vegetables, preheat the grill to high heat (500 ° ). Place the veggies in a large bowl, drizzle with 1/8 cup olive oil, toss and place in grill basket. Place the basket on the grill and close lid, grill for 15 to 20 minutes, shaking the grill basket occasionally. Peppers and onions will appear charred on edges, and will test tender. Place the veggies in a serving bowl, drizzle evenly with ¼ cup balsamic glaze and the remaining olive oil. Season with salt, pepper, and garnish with parsley. Serve warm or at room temperature. ( from Whole 30 Recipes)

CALL TODAY! 317.873.2033

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