Featured in this issue:- Winter Wonderland
- Important tips for walking in snow and icy conditions
- Snow shoveling safety 101
- Surviving the Holidays
- Just Add Water! Benefits of Aquatic Therapy
- Meet our Aquatic Therapist
- Patient Testimonial
Walking in a Winter WonderlandThe weather has been relatively warm so far, but the first day of Winter is December 21. Are you ready for winter weather? Here are some tips to keep you safe in ice and snow: - Give yourself plenty of time to get to your destination to avoid rushing. People usually fall when they are in a hurry.
- Always wear shoes and boots with good traction.
- Wear breathable layers. Layering is typical cold winter weather advice. We suggest wearing layers of loose clothing so you can remove a layer if you get hot.
- Keep your hands out of your pockets and your knees slightly bent. You need your arms for balance and having your hands in your pocket decreases your center of gravity and balance. In other words, walk like a penguin!
- If you feel yourself losing balance, don't put your hands out to break your fall or you'll risk
breaking your arms and/or wrists. Try to tuck and roll if a fall is inevitable.
- Walk at a slower pace and stay on designated walkways.
- Keep hands empty so you can use handrails whenever available, especially on stairs.
- Use your eyes and ears. While seeing the environment is important, you also want to be sure you can hear approaching traffic and other noises.
LET IT SNOW, LET IT SNOW, LET IT SNOW!- Take a few minutes to stretch before shoveling. Shoveling snow is a workout, so you need to stretch to warm up your muscles before going out in the cold weather. Stretching before you start shoveling will help prevent injury and fatigue.
- Lift smaller loads of snow, rather than heavy shovelfuls. Be sure to take care to bend your knees and lift with your legs rather than your back.
- Use a shovel with a shaft that lets you keep your back
straight while lifting. A short shaft will cause you to bend more to lift the load. Using a shovel that’s too long makes the weight at the end heavier.
- Push the snow with your shovel, don't lift and twist. Step in the direction in which you are pushing the snow to prevent the low back from twisting. If you push the snow to the side rather than trying to lift the snow to remove it, you exert less energy, thereby placing less stress on your body. This will help prevent “next-day back fatigue.”
- Avoid excessive twisting because the spine cannot tolerate twisting as well as it can tolerate other movements. If you are lifting snow, bend your knees and keep your back as
straight as possible so that you are lifting with your legs.
- Take frequent breaks when shoveling. Stand up straight and walk around periodically to slightly extend the lower back.
- Backward bending exercises while standing may help reverse the excessive forward bending of shoveling. Stand straight and tall, place your hands toward the back of your hips, and bend backwards slightly
for several seconds.
- If you're prone to back pain or have cardiac or respiratory issues, hire someone to handle snow removal. It may prove to save you money and your health in the long run.
- If you or anyone you know is experiencing pain or injury from falls or shoveling snow, call our office immediately for a consultation. Typically, the sooner you receive treatment, the better the outcome.
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It's the most wonderful time of the year! Or is it? The holidays sometimes feel like a month-long stress event. During the holidays, people sometimes have such high expectations for things to be perfect. They have ideas of how things "should be" in their minds and often take on too much, then feel anxious and stressed out. Here are some ways to decrease your stress this holiday season: - Reflect on the reason for the season, regardless of which holiday you and your family might celebrate.
- Ditch the great expectations. In a year will the perfect gift wrap or the lack of a specific rolled cookie really matter?
- Keep your physical therapy appointments and stick to your exercise and eating routines. Those appointments might be the only relaxation you get that day!
- Delegate. Get
everyone in the family involved in the effort. Make a task list and hand them out (along with a note of appreciation)!
- Build more physical activity into your day to keep you healthy and de-stressed. Why not take a brisk 15 minute walk while listening to some relaxing music?
- Set gift limits and stay within your budget. The mailman and your hairdresser might initially appreciate your gift, but maybe not so much if they realized how stressed out and overextended you are providing them.
- Make entertaining easier. Ask everyone to bring their favorite dish and you focus on providing
decor and really enjoying your guests! Alternatively, meet out at a restaurant and give everyone a break!
- Don't be afraid to say no. Do not extend yourself physically or financially until you are overwhelmed.
- Wash your hands regularly. There is nothing more stressful than getting sick over the holidays.
- Give yourself the gift of massage this holiday season to de-stress. Call for an appointment with our massage therapist, Gena, today!
Just add water, please!Aquatic therapy takes advantage of the therapeutic properties of water (buoyancy, resistance, and hydrostatic pressure), combined with the skill and specialized training of an aquatic therapist to improve balance, mobility, and function, and to decrease overall pain through muscle relaxation. Exercising in warm water offers tremendous advantages and benefits for individuals recovering from all phases of injury or illness. It is especially beneficial for those with chronic pain, arthritic conditions, muscle
strains, joint/ligament sprains, low back pain, and overall weakness. It is highly effective for pre-surgical strengthening and post-surgical rehabilitation. It has been shown to be beneficial for improving balance and core stability as well. Patients participating in aquatic therapy can expect the following benefits: - Increase in joint flexibility. Buoyancy
offers a tremendous advantage because it reduces the effects of gravity allowing for increased motion and decreased joint compression. Your affected body part will essentially float, making it easier and less painful to move. The warm water also helps to relax muscles that are sore or tight.
- Increase in muscle strength through
resistance. Water is 600-700 times more resistive than air, which allows for strengthening of weakened muscles. Water resists rapid movement so equipment with increased surface area is used to increase strength in the pool.
- Decrease in pain. Immersion in warm water increases an individual’s comfort by increasing blood supply to sore muscles and promoting relaxation. Weight relief to weakened body structures also creates additional comfort.
- Decrease in abnormal tone, spasticity, and rigidity. Water temperatures above 92 degrees in conjunction with hands-on techniques are effective in creating neutral warmth that reduces increased tone due to a neurological
injury.
- Improved balance. The uniform hydrostatic pressure
of the water along with buoyancy provides support to your body, which allows you increased time to react and practice balance without the fear of falling or getting hurt. It also improves circulation and decreases swelling.
Our aquatic therapist works right in the pool beside you and will customize and train you in the aquatic exercise that is appropriate to your needs. It is not a group class. If you wish to continue your aquatic exercise program after therapy ends or if insurance runs out, you can transition to our aquatic wellness program for a small fee. For more information on our aquatics program or to discuss how aquatics might help you, click the button below for a direct
link to our lead aquatic therapist, Joy.
Meet our primary Aquatic Therapist!
Joy Lewis, PTA
Physical Therapist Assistant, Certified Pool Operator, Certified Aquatic Yoga Instructor, APTA Certified Clinical Instructor
After 20+ years of working in the business world, Joy decided to further her avid interest in exercise, health, and the human body, and went back to college. She graduated Summa Cum Laude from the CACHE Physical Therapist Assistant program in May of 2012 where she developed a unique passion for aquatic rehabilitation. Recognizing that she feels most at home in or near the water, Joy furthered her aquatic rehab education through the Aquatic Therapy and Rehab Institute.
Joy developed our current aquatic rehabilitation program in 2016 and is our primary aquatic therapist. She enjoys working with people of all ages and all conditions, but has a special connection to those with chronic pain and the over 55 community. She brings positive energy, encouragement, playfulness, and laughter to her environment, and has often been teasingly referred to as a "pooligan."
Outside of the pool, you might find Joy relaxing poolside, oceanside, seaside, or boating. She can be spotted traveling, dining out, and perusing flea markets for antiques and other treasures to repurpose. She is an avid rescuer of animals and currently has 3 rescue dogs that she adores. Joy strongly believes in family and in giving back for the blessings she has received in life. She has volunteered her time to organizations such as the American Cancer Society, The Humane Society, the Animal Resource Foundation, The Arthritis Foundation, various local food pantries and soup kitchens, and was even a volunteer officer in the Naval Sea Cadets Corp. Joy loves what she does, and anyone who has worked with her will tell you that a great day for her is when one of her patients reaches a
milestone, be it decreased pain, improved mobility, or regaining independence. Her personal mantra is "with everyone I meet, I am both a teacher and a student."
"I came into the Annapolis Family Physical Therapy about six weeks ago. At that time, I had pain in my left knee and was unable to get out of my car very easy because I could not bend my knee. Standing or walking for long periods of time became very painful. Going up and down stairs was also difficult. Doug Wallop started land therapy once a week and sent me to aqua therapy once a week for six weeks. Both the land and aqua sessions have made my knee so much better. I can now get in and out of my car and go up and down stairs with ease. I can go shopping for long periods of time with no pain. Thanks to Doug and Joy for making my legs feel like new!" D.W. 11/10/16
Happy Holidays from all of us at Annapolis Family Physical Therapy
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