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Performance Physical Therapy E-Newsletter: Issue 20, March 31st
care at its best |
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10% Off All
Motion Control & Prothotics!
These biomechanically designed shoe inserts go beyond the standard insole, which offers a cost saving, first step treatment option. Not only can they relieve many existing conditons, but they can prevent future footcare issues as well. |
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Offer expires 4/30/10. |
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Another Rainy Day? 
Be prepared: Tomorrow is April Fools Day. Will it actually stop raining?
In light of National Nutrition month & Youth Sports and Safety month, this newsletter is all for our young ones!
Obesity rates have tripled in the past 30 years. This trend indicates that American children may face a shorter expected lifespans than their parents. So read on to learn about the Lets Move campaign, tips for a healthy diet, and part 2 on the Balance series - "Balance for the Injured".
Michelle
Michelle Collie, PT, DPT, MS, OCS
The care at its best E-Newsletter is designed to provide ongoing fitness, injury and disease prevention tips to help you stay healthy. In addition, program, community and staffing updates will be available. Please feel free to email me directly with comments and suggestions. |
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The Performance Team placed 2nd in the St Pats day 5K run on March 20th.
Pictured from left: Brian Hay, Jeff Benoit, Paul Burke, Tracy Traskauskas, Bob Doherty, Ashley Silveira, Andrea Mitchell and Courtney Provencal. |
A Healthier Generation of Children to Come
 Childhood obesity or excess weight threatens the healthy future of one third of American children! Obesity rates have tripled in the past 30 years, and this trend means American children may face a shorter expected lifespans than their parents. Let's Move is a National campaign that will give parents the support they need, providing healthier food in schools and helping kids to be more physically active. It aims to make healthy, affordable food available in every part of our country. |
Eat Right so Kids and Teens Can Play Hard
 Providing balanced meals for kids and teens is essential for overall health and well-being. Consider food the fuel for sports, learning, play,growth and development. Provide meals and snacks with plenty of nutrients (protein, fiber, vitamins and minerals) and not too many calories, fats or sugars. Here are some easy ways to serve high-octane choices from every food group:
*Whole-grain foods for carbohydrates, fiber, B-vitamins and more. Choose items that list whole grains as the first or second ingredient on the label. Provide whole-grain cereals for breakfast, whole-wheat bread for sandwiches, crunchy whole-grain crackers for snacks and whole-grain pastas for dinner.
*Fruits and vegetables provide antioxidants, vitamins A and C, potassium and fiber. Adults and kids need to eat more fruits and vegetables. Try fresh, frozen, canned, dried and 100 percent juice. At breakfast, add fresh or frozen berries on cereal, bananas on oatmeal, or a glass of 100 percent orange juice; at lunch, serve baby carrots or sliced apples; for dinner, put brightly colored vegetables (broccoli, corn, sliced peppers, cucumber) at the center of every plate.
*Low-fat dairy foods provide protein, calcium, potassium, magnesium and phosphorus. Kids need 3 daily dairy servings. Choose from: an 8-ounce glass of low-fat milk; yogurt for a morning snack; string cheese for an on-the-go snack; soy pudding for desert.
*Lean meat, poultry, fish, eggs, beans, nuts for protein, iron, zinc and B-vitamins. These nutrients are needed for growing muscles and active brains. Getting enough protein at every meal and snack helps kids feel comfortable and satisfied after eating. Start the day with eggs or provide a hard boiled egg for a snack; nuts make great snacks; peanut butter or other nut butters are popular on crackers or sandwiches; sliced deli meat is great for sandwiches but also as a snack on its own.
Here are some fun, kid friendly snacks: Peanut butter on sliced apple; hummus with carrots; cream cheese on celery or a whole wheat bagel; deli meat rolled up in a whole wheat wrap; trail mix with dried fruit, nuts, and high fiber cereal; fruit smoothie with milk, yogurt,frozen berries and banana.
For more information please click here
If you have specific concerns about your child, consult your physician. |
Week 8 of Shape up RI
Did you know, the average person in America takes 3,000 to 5,000 steps per day. However, we should aim for 10,000 a day, which is equivalent to about 5miles. Need some motivation and advice? Click here for the 20% boost program!
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Balance; The Missing Link in Your Exercise Routine
By Michelle Collie, PT, DPT, MS, OCS
Part 1 of the Balance series focused on Balance and Fall Prevention. This week part 2 focuses on Balance for the Injured. For a complete copy of Balance for All, please click here.
Balance is not only the ability to stay upright but also the ability to move through space - whether this is walking across a room, getting in and out of the shower or running across a soccer field. The ability to balance requires a complex combination of strength, flexibility, coordination, nerve function, vision, vestibular input (in the inner ear) and proprioception (various nerves in joints that orient your brain in knowing your position in space).
"Traditionally the focus on balance has been directed toward people over 65; however, I see many younger people with poor balance," states Lisa Decoste, MSPT, DPT, OCS . "If you sprain your ankle, your proprioception, which is the ability of the ankle to know where it is in space, will decrease. This compromises balance and puts you at risk of another sprain or a more serious injury. Balance retraining is essential. Otherwise this balance deficit will put this person at risk for the rest of their lives."
 Clock Face Single Leg Stand:
Stand on your right leg and imagine you are in the center of a clock. Move the left foot to point to the 12, then 11, then 10 and continue to 6.00. Then imagine you are in the center of a clock. Move the left foot to point to the 12, then 11, then 10 and continue to 6:00. Then stand on your left foot and point the right foot to the 12, then 1, then 2 and continue to 6:00.
Jasir Charris, a local soccer player who works with New England Revolution, demonstrates the clock face exercise at 9 o'clock.
*Take the challenge: Repeat with your eyes closed and/or arms over head or try standing on a piece of foam or a rocker board.
 Sitting on a ball: Practice sitting on a ball without support to work the trunk muscles.
*Take the challenge: March on the ball, keeping the trunk and head still. Next try straightening one leg, 10 times each leg, followed by raising the opposite arm.
For the complete Balance for All resource please click here | |
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Balance; The Missing Link in Your Exercise Routine
By Michelle Collie, PT, DPT, MS, OCS
Part 2: Balance for the Injured
Balance is not only the ability to stay upright but also the ability to move through space - whether this is walking across a room, getting in and out of the shower or running across a soccer field. The ability to balance requires a complex combination of strength, flexibility, coordination, nerve function, vision, vestibular input (in the inner ear) and proprioception (various nerves in joints that orient your brain in knowing your position in space).
"Traditionally the focus on balance has been directed toward people over 65; however, I see many younger people with poor balance," states Lisa Decoste, MSPT, DPT, OCS . "If you sprain your ankle, your proprioception, which is the ability of the ankle to know where it is in space, will decrease. This compromises balance and puts you at risk of another sprain or a more serious injury. Balance retraining is essential. Otherwise this balance deficit will put this person at risk for the rest of their lives."
Clock Face Single Leg Stand:
Stand on your right leg and imagine you are in the center of a clock. Move the left foot to point to the 12, then 11, then 10 and continue to 6.00. Then stand on the left foot and point the right foot to the 12, then 1 then 2 and continue to 6.00.
*Take the Challenge: Repeat with your eyes closed and/or arms over head, or try standing on a piece of foam.
Jasir Charris, a local soccer player who works with New Eng Sitting on Balance on the ball:
Practice sitting on a ball without support to work the trunk muscles.
*Take the challenge: March on the ball, keeping the trunk and head still. Next try straightening one leg, 10 times each leg, followed by raising the opposite arm.
Jasir Charris, a local soccer player who works with New England Revolution, demonstrates balance exercises for the injured.
For the complete "Balance for All" resource please click here |
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The information provided in this newsletter is not intended to replace any information or treatment provided to you by your health care provider. If you experience any pain while participating in any of the exercises mentioned here, please contact your health care provider. |
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