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BE FIT NEWSLETTER/November 2016

INSIDE• Senior Couple Stays Fit With Pilates• Free Neck Pain Exam Offer• Choosing the Right Therapist for Neck

Pain• One of Our Own Gets Engaged• Battling the Thanksgiving Bulge• Patient Success Story

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BE HEALTHY, BE HAPPY, BE FIT

1027 Burlington Ave.Downers Grove, IL 60515

Return Service Requested Senior Couple Stays Fit With PilatesIf you have stopped by our clinic this summer, then you have probably seen Gordon and Linda taking a Pilates duet group class. Linda is 76, and Gordon is 77 years young! They live most of the year in Southwest Florida and spend fi ve months in Wheaton—where they lived during their working years. It’s an inspiration to see the couple, married 55 years, demonstrating such energy and strength while using the Cadillac and Reformer machines (the duo referenced in “duet class”).

But rain falls on all of us, and Linda and Gordon have not been exempt. Gordon has had two knee replacement surgeries, and Linda had heart troubles four years ago. Before that, walking was a part of their fi tness routine. After the health scare they hired a traditional trainer in Florida and began using weights in their exercises.

Eventually, Linda’s doctors told her she needed to do more to maintain her heart health while in Illinois. Linda’s and Gordon’s philosophies on exercising differed during their search. “His philosophy has been, ‘if it doesn’t hurt, it’s not doing any good,’” she says.

Then, their daughter Melissa, who is in a business networking group with Be Fit owner Mar Lou, suggested Pilates. Gordon thought Pilates was a good idea, while Linda was hesitant. She would only take Pilates classes if Gordon took them with her. They’ve been taking duet group sessions since last summer.

“I’ve found that this is reasonably painless,” Linda says. “I have found a difference,” working with Pilates Cadillac and

Reformer machines. She has experienced improvements in balance and fl exibility. Ditto for Gordon, who golfs three times per week. “I like the ability to feel more fl exibility in my golf swing,” he says.

Gordon and Linda have gone back to Florida. Perhaps they and their energy are responsible for taking all of our warm weather! Linda would deny having such powers, though. She simply wants to maintain functional health. “At our age, this is a lot more important than being able to leap tall buildings.”

Does Your Neck Hurt So Bad That Your Head Hurts?Redeem this coupon for One Free Exam. If your neck pain is made worse by turning your head, then you qualify for a free, 30-minute neck exam. Call us at (630) 964-4008, or email befi tptp@att.net. This free screening coupon may be transferred to friends and family.

MY PT STORY: KATHYI began coming to Be Fit on the suggestion of my doctor. I was encountering diffi culty standing for any extended time. I felt stiff when getting up in the morning or after sitting for longer than 15 minutes. I couldn’t walk any distance without sitting down. Stairs were an issue and my balance was off. I feel as though now I’m able to stand longer and walk upstairs more easily. I still need to hold the rail but feel more confi dent carrying things while walking up stairs. I’ve learned to walk and stand without my knees touching. Montell and Larissa have been very encouraging and patient. This has been a great experience.

Low Back Pain and Sciatica Workshop Shows How to Avoid SurgeryDoes your back or legs hurt after sitting for long periods of time, or upon standing up? Either way, attend our workshop on Saturday, Nov. 9, 2016. Call (630) 964-4008 or log onto www.befi tpt.com/lbps. The fi rst 10 people to register will receive a booklet, Pain Free Motion for Your Lower Back.

P (630) 964-4008 BEFITPT.COM BEFITPTP@ATT.NET 1027 BURLINGTON AVE., DOWNERS GROVE, IL 60515

Kudos to Natalie, our administrative assistant! When she got engaged to Ryan in late July, all of her friends said, “It’s about time.”

The two had been dating for four-and-a-half years when he proposed to her at Chicago’s Buckingham Fountain. They met as sophomores at Western Illinois University—he was emceeing a talent show—and they were soon off on a life of friendship and romance.

“He’s my best friend,” she says. “We have both of those relationships: the loving side and the best-friend, joking around side—which is the best of both worlds.”

They started hanging out together, playing basketball, hiking, going to the beach, and going to concerts.

It wasn’t long before things got serious. The two were so close that Natalie was overjoyed when Ryan proposed, but not surprised. They had talked about marriage several times during their courtship. Ryan went above and beyond, remembering to secure the blessings of not just her father, but her mother also.

“My parents and I are very close. I wanted them to be happy with whom I got engaged to,” Natalie says.

For what it’s worth, we give Natalie and Ryan our blessings, too!

3-Part Thanksgiving Waistline ProtocolThanksgiving is almost here, and so is the chance to indulge in rich, savory foods. While one meal won’t expand your waistline, four days of leftovers will. One meal can increase the level of fat in your blood, and the Southeast Asian Journal of Tropical Medicine and Public Health has said that a high-fat meal immediately reduces arterial blood fl ow to the upper arm. How you begin the season of feasts and festivities is important. If your weight and other vitals are weighing heavily on your mind, then these ideas for staying holiday healthy are in order.

As physical therapists, we’re used to thinking in terms of protocols, or therapy care plans, and so we’re calling this the Thanksgiving Protocol. It’s a list of three categories of ideas: Before, during, and after Thanksgiving.

Before Thanksgiving

• Reduce sugar intake, skipping add-ons such as marshmallows

• Opt for nutrient rich foods such as whole grain rolls (not “multi-grain”)

• Create a “weight defi cit”: eat less, exercise more

• Eat more nutritious and fi lling whole foods

Thanksgiving Day

• If cooking, switch out main ingredients that are high in saturated fat for healthier ones

• Bake crust-less desserts such as cobblers, crumbles, and puddings

• Reduce portion sizes

• Load up on lean options such as green beans, Brussels sprouts, or ham

After Thanksgiving

• Recycle leftovers such as turkey into low-calorie dishes such as salads or vegetable casseroles

• Diet and exercise

• Take an extended walk while Black Friday shopping

• Give leftovers away

FOR MORE IDEAS, GOOGLE:

• 9 Thanksgiving Nutrition Myths, Huffi ngton Post

• 25 Best and Worst Foods for Thanksgiving, Core Performance

ABOUT NECK PAIN Pain is a sign. A sign of tissue or joint damage. If you suffer from neck pain, there may be a couple of causes. The fi rst is arthritis and, more specifi cally, osteoarthritis— where pain is in one or more specifi c joints. The second cause could be any number of daily activities performed over time. For example, sleeping on your stomach or side with your arm overhead is an activity that, when done for thirty, forty and even fi fty years, leads to tell-tale symptoms. These symptoms include neck/shoulder pain, stiffness, shoulder/rotator cuff impingement, or headaches. In some instances, pain may travel into the shoulder, elbow, hand, chest or even shoulder blade. For successful treatment and pain relief to occur, you must fi rst fi nd out what is causing the problem.

ZERO IN ON THE CAUSEThere is a one-minute self-test you can take at home to get an idea of what could be causing the pain. If you have pain when doing this test, note which movement is associated with it.

Sit up with your back straight in a chair.

1. Move your head up as far as you can.

2. Move your head down as far as you can.

3. Turn your head left as far as you can.

4. Turn your head right as far as you can.

5. Try to touch your shoulder with your right ear

6. Try to touch your left shoulder with your left ear

What do you feel? If you feel NO pain, then your neck is fi ne mechanically, and there is another cause for your neck pain. However, you should seek help if the pain gets too bad, or if, upon doing the movements, you feel tightness or pain.

FINDING A PHYSICAL THERAPISTThere is hope for successful treatment with the right physical therapy, but how do you fi nd the best hands-on physical therapy in your area? This is what we recommend: When you call a clinic

to schedule an appointment, ask if the therapist specializes in treatment of the spine. The receptionist may hesitate and and ask the physical therapist, but if the therapist hesitates or says no, keep looking. You want a physical therapist who is using the latest techniques supported by research.

PATIENT EVALUATIONAfter you fi nd a physical therapy clinic, you’ll schedule an evaluation. At Be Fit, we examine you completely and then take a look at any accidents, injuries or day-to-day activities that may have led to your problem. We’re also providing another option in November. We are providing a free, quick 30-minute exam to see if physical therapy is even the right treatment.

THE PHYSICAL THERAPY PROCESSThere are three parts of physical therapy, no matter the injury. The fi rst two are pain reduction and increasing range of motion. The third is muscle strengthening, which research shows is the best reducer of joint weakness and instability.

With osteoarthritis, muscle strengthening protects unstable joints, even in the neck. While you may strenghten your muscles through exercise or weightlifting, physical therapy has the advantage of being targeted and tailored to your individual injury. Therapists provide hands-on treatment to help restore normal movement. It’s not uncommon for a person with neck pain, for example, to have better movement and less pain after the fi rst visit. That’s how we know that we are addressing the cause of the problem.

GET HELPPeople who handle pain best, handle it early. This means that if they have a pain, they may wait a few days or a week, but if the pain persists, then they seek the help of specialists and follow their advice. If you have persistent neck or back pain and want to keep it from getting worse, redeem the coupon on Page 1 for a free, 30-minute exam to see if physical therapy is the best option for you.

Apprehending Neck Pain Culprits1-Minute Neck Pain Self-TestSTEP 1 STEP 4

STEP 2 STEP 5

STEP 3 STEP 6