Zionsville: Manage Pain & Inflammation With Exercise

Zionsville: Manage Pain & Inflammation With Exercise

THE

MARCH, 2020

ZPT GaZette NEWSLETTER MANAGE YOUR PAIN & INFLAMMATIONWITH EXERCISE

Stretching: Stretching helps to improve the range of motion, or flexibility of your joints and soft tissues. You may be instructed in passive stretch, assisted stretching or active stretch in your therapy program. It is best to have a physical therapist observe and test your range of motion prior to embarking on a new or strenuous program. Strengthening. It may surprise you to learn that pain can be caused by loss of strength. An injury, surgery, arthritis or simply aging can cause weakness and loss of control or coordination in our muscles. Increasing muscle activity safely and effectively helps with muscle power, endurance, stability and balance. Our skilled physical therapists will advance your program as you progress, by adding weight bearing exercises, resistance andsustainedactivitieswiththegoalofgetting you back to the activities you love. Continued exercise information inside!

THE

MARCH, 2020

ZPT GaZette NEWSLETTER

Dear ZPT family and friends,

INSIDE:

I missed out on saying Happy New Year to you in January, so I will say it now! Happy New Year, and be blessed with good health! Your ZPT family herehasbeenbusy raisingchildren, takingclasses, visiting friends, and spending time with family. On a personal note, my mom and I visited our newest family member, Harlow Mae, in early December, out in Vancouver, Washington. It was a blessing to see how wonderful my son, Aaron, is as a daddy,

• Creamy Turmeric Cauliflower Soup • More Patient Success • We Make It Easy To Leave A Review • Staff Spotlight on Christina

ELAINE MORRISON Owner

and how patient his wife is with the precious, little ones. Our granddaughter, Avary,hasstarted reading inherkindergartenprogram,and isexcited tostart craft projects while Grammie is visiting! Now, Kent and I are eagerly looking forward to having the kids and grand kids come here to visit when they are able this spring or summer. Kent's youngest daughter, Jessica, is engaged andplanningaweddingwhereshe lives inBozeman,Montana, inSeptember.

All the ZPT teammembers gathered for a 1/2 day offsite planning session in mid January, and one of the topics was our clinic's 20th birthday: turning 20 yearsold in2020! It'sagoldenopportunity tocelebrate!So farallwe'vecome up with is... a summer celebration inviting all our past and present patients, refreshing the clinic with a "new look" and ordering special cup cakes. More to come, so stay tuned! Speaking of staying tuned... Kent (my guitar-playing husband) recently spent nearly an hour tuning our newest instrument, a hammered dulcimer. Go ahead, google hammered dulcimer to see what it is and what it sounds like. We love it because it is a challenge to play, even for guitarists and pianists, and it sounds ethereal. Hubby took his typical "I can figure this out and play by ear" approach, and I took my typical, classically trained "I'll do the instructional book, each lesson building on the next" approach. We have landed in nearly the same place, realizing if we don't practice regularly, we forget the chord patterns and melodies we learned previously. When we tune the dulcimer, we connect it toanelectronicdevice that indicateshowsharpandhowflat the tone is,andeachstringmustbe tightenedor loosened a very small amount to make it sound just right. I think our bodies need to be tuned up from time to time as well. For example if someone ages a year or two, and has an injury or two, or a baby or two, or a surgery or two, then the body might get a bit out of alignment, a little weaker or heavier, a bit worn out or stiff. Walking or running, getting out of chairs with ease, lifting a young child becomes difficult. We just need to get "tuned up" by an expert in body mechanics and pain reduction! Like learning a musical instrument, practicing certain movements help us to remember thecorrect way todo things - whether it is pianoscales or step ups and step downs on the stairs. I recently signed up for PTwith one of our experts here because of a pinched nerve in my neck. It is amazing how we stop moving well, stop fully using our arms and shoulders when something is "out of tune." I have gained so much comfort and structure in my recovery, at the hands of my physical therapist! How about you? Any fine-tuning or a major tune-up needed in your body? Ready to take on an issue and find out what to do next? Or perhaps someone you know needs a tune up! You can refer a friend or family member to us for a free screening or evaluation and receive a lovely coffee mug for your efforts! Give us a call! We would love to make some beautiful music together.

"There is a great team here!" "I walked in here 3 days after my knee replacement surgery and I am leaving 6 weeks later able to do almost everything that I could do before surgery. The environment here is great with lots of kidding but serious work going on as well. There is a great team here but special thanks to Marissa for all of her help and ideas and thanks to Taylor for correcting me when I tried to take short- cuts in all my repetitions." - Sara M. Patient Success SPOTLIGHT

Gratefully, Elaine

P.S. Make a careful exploration of who you are and the work you have been given, and then sink yourself into that. Don't be impressed with yourself. Don't compare yourself with others. Each of you must take responsibility for doing the creative best you can with your own life. Galatians 6:4 (MSG)

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More Patient Success "I’m climbing walls regularly again, and recently hiked up and back down a very steep grade!" "Previously a near-lifelong non-sportsman (unless you count bowling, ping pong, and pinball), I started indoor rock climbing in Jan 2018, and fell in love with it. But in June 2019 I fell and landed badly while bouldering. I underwent surgery for a ruptured left anterior cruciate ligament in July 2019. I arrived at ZPT with my knee in a brace, which I hated. Hated. Hated. I was motivated to get out of that thing, and of course by my goals...I wanted to do top rope wall climbing again, and I wanted to be able to do “challenging” outdoor hiking again. I worked pretty hard during my PTsessions, I think. Emina andTaylor made it fun. They laughed at my antics and my wacky names for the exercises (a.k.a. tortures) Emina devised for me. It wasn’t easy, but I stuck with it, and I’m sure all the sweat and aching was worth it. I’m climbingwalls regularlyagain,and recentlyhikedupandbackdownaverysteepgradewhileonvacation in California. Nowhere to go now but up." - David D.

- David D.

"I can walk barefoot without any pain!"

- Cilmara S.

"When I first came to ZPT I could not put my left foot on the floor without pain. After working with Marissa (my angel), I can walk barefoot without any pain. The best part is that I don’t need to take any painkillers." - Cilmara S.

"I was back to my regular routine!"

"When I came to ZPT with neck and shoulder pain, I was unable to carry a small shopping bag due to pain. After just 3-4 weeks of PT, I was back to my regular routine with minimal pain." - Peggy V.

- Peggy V.

CREAMY TURMERIC CAULIFLOWER SOUP

WE MAKE IT EASY TO LEAVE A REVIEW!

Ingredients: • 2 Tbsp. coconut oil or vegetable broth • 1 head cauliflower, cut into florets from Lindsey Surowitz in Taste the Shred!

• 4 cups vegetable broth • 1/2 cup water • 1/2 tsp. turmeric

We always appreciate knowing that you take the time to read this newsletter. 1. Visit our Google Review page 2. Tell us how we’ve done! INSTRUCTIONS:

• 1 large onion, chopped • 3 cloves garlic, minced

• 1 tsp. ground cumin • 1/2 tsp. cinnamon • 1 tsp. salt and pinch pepper, to taste

Directions: Heat oil/broth in large pot. Add onions and cook until soft, about 5 minutes. Add garlic and pinch of salt. Saute' for another 1-2 minutes. Add cauliflower, broth, water, spices, salt and pepper. Bring to a boil. Lower heat and simmer for about 10-15 minutes, until cauliflower is fork-tender. Transfer ingredients to a blender, smallbatchesata time.Blenduntilperfectlysmooth.Addmoresaltorseasonings to taste. Serve with an extra garnish of turmeric, sliced almonds, and red pepper flakes. Makes 4-6 servings

www.ZionsvillePT.com

MANAGE YOUR PAIN & INFLAMMATIONWITH EXERCISE

Continued from the cover Postural Exercises. We all are guilty at one time or another: allowing our head to droop forward and our spine to round or slump. Fatigue can make postural correctionmoredifficult.Prolongedsittingorstandingrequirestrength,stamina andawarenessofposition–allofwhichmayrequireatrainedsetofeyestohelp youcorrectand improveyourposture.Posturalassessment instaticpositions andduringmovement isan importantskillwhereourphysicaltherapistsshine. Specific corrective exercises are included in most home exercise programs. Relaxation. Pain can lead to tension, causing muscles to cramp and shorten. Physical therapy can assist with hands-on techniques to calm and stretch tight soft tissue structures and restore your ability to exercise and perform your daily living tasks. Sleep can improve with techniques specifically geared to progressively relax muscle tension, blood pressure can be lowered, and pain reduced. Cardiovascular. Generally,anyactivity that increasesyourheart rate, increases yourrespiratoryrateandmakesyousweat–thesearethehallmarksof“cardio” or aerobic exercise. Examples are brisk walking, swimming, biking, and some large muscle resistance exercises. The American College of Sports Medicine recommends daily, or at least 2-3 sessions per week of moderate to vigorous exercise(this isbasedonyourheartrateresponseformost individuals).Most patients who have been injured, had surgery, or are dealing with a chronic muscularor jointconditioncanstilldoexercisestoenhanceaerobicendurance andstamina,and improvebloodcirculation.Betterbloodflowhelpstoexpedite Christina Gibson, Office Manager. Christina came to ZPT late last spring and was “thrown into the fire” of patient registration, insurance verification and authorizations. 2019 was undoubtedly the most dramatic in medical insurance changes and limitations since ZPTstarted in the year 2000. Christina managed to wrestle through the terminology, the portals and the lengthy phone calls, all so that each of our patients can use their hard-earned insurance for their physical therapy services. Congratulations, Christina, and THANK YOU! Childhood influences: I grew up in small town of Seymour, Indiana, home of John Mellencamp, deep in basketball country. In high school, “I did EVERYTHING!” from music to sports. Education: Indiana University, BS in Journalism and East Asian Languages and Cultures Family: includes four daughters, youngest of whom is a Senior at ZCHS. Plus a dog, Nico. Favorite Food: trying different ethnic foods Favorite music: enjoys listening to various genres of music. Stays busy: attending Zionsville and IU sports, and ZCHS choir concerts and competitions. She is an active and involved member of ZUMC, especially with children’s ministries. Enjoys reading. Likes best about working at ZPT: the positive, small town atmosphere We appreciate having such a pleasant and patient office administrator helping to lead ZPT into the future. If you have not done so already, please stop in to meet Christina and pull her out the back office for a well-deserved break!

healing, improve emotional health and promote full function of every system in our body. Nutrition. Notreallyexercise,howeverthe investmentoftimeandeffortto learn about anti-inflammatory diet, or how to control your sugar and carbs, or what can make your gut function without bloating and discomfort can be worth it! Our physical therapists can help you see what area you need to investigate and find the resources to move forward. After all, that’s what we all need – to MOVE, FORWARD.

Staff Spotlight on Christina

Call today for your appointment: 317.873.2033