Health Notes & News
Did you know?
As we begin to move in to a new season, and with spring in the air, the feeling of getting outside, and 'moving, moving moving’ perhaps something we have done very little of for past few months – at least on regular basis.
One particular sport that is enthusiastically chosen is tennis - this sport challenges a number of areas of the body - and if not well prepared for, can become an immediate stress or strain producer and even cause injury with that first hour of weekend court time, on a beautiful sunny afternoon. Most commonly the involved shoulder and elbow are the first to come to mind with repetitive use - but also the foot, ankle, knee and hip - which if playing on hard court surfaces, can produce a tremendous amount of 'shear’ type stress on those lower body joints.
This type of ‘shear' stress is caused by the abrupt stopping of the foot meeting the pavement - unfortunately, the rest of that limb is still moving producing a great deal of yield that takes place with in these loaded joint surfaces; the bone, cartilage, and surrounding ligament and tendon structures that stabilize and support.
So ’DID YOU KNOW’ that if we prepare more from the foot upwards, and spend time loosening up from the foot all the way up to our hips; stretching, with motion activities - our feet, ankles and shin muscles, we can prevent many of these stressors that come from that initial hour on the court, and we can prevent an early set back that can potentially linger into the summer months. Remember, a healthy, strong, supple foot, ankle and shin, most often helps to maintain a happier knee and hip.
Spring 2022
Dear 'Orenstein Physical Therapy' friends-
I am reaching out once again to you all, informing you that I’ve continued a blend of outpatient care services over these past two years- offering a virtual appointment option, through the ‘Zoom’ platform, which continues to be supported and covered by most insurance carriers. In addition, I have been scheduling home visits as well, in instances where individuals are not comfortable simply going out, or unable to navigate travel for an outpatient visit. These are scheduled more selectively, and established once an initial home assessment has been made.
The combination of virtual meetings, home visits and my continued outpatient care option has enabled me to stay productive in delivering health care services to each of you over these past two challenging years. For this, I am truly grateful for this opportunity.
A great big Thank you to all of you for continuing to entrust me with your care, and to those who are exploring physical therapy services, I hope you’ll consider this Orenstein Physical Therapy program for your health and well being.
Be safe, stay healthy - again, Thank you.
Winter
Aligning our Bodies with Nature: Preparing for Winter
You can feel it already on many different levels; the days are getting shorter, you’re craving warm soups and roasted vegetables, the idea of a roaring fire soothes something deep inside you. Winter is just around the corner.
As humans we too are seasonal beings. Plants go dormant. Animals hibernate. All around us nature is in the process of turning inward, slowing down, restoring. For us humans, this seasonal shift is primarily about supporting our immune system through food, supplements, movement, sleep and a minimum amount of stress.
When it comes to food, think colorful and nourishing - dark green, red, yellow, and orange – these fruits and vegetables are packed with antioxidants.
- Root vegetables — beets, parsnips, sweet potatoes, carrots, and squash.
- Cruciferous vegetables — broccoli, cauliflower and kale.
- Bright citrus fruits — clementines, grapefruits, kiwis, apples grapes and berries of all sorts.
Other immune-boosting foods include onions, garlic - which may have antiviral and antibiotic properties - shitake mushrooms, turmeric, and old-fashioned chicken soup.
http://www.huffingtonpost.ca/2012/02/06/immune-system-foods_n_1257903.html
Keep your sugar and alcohol intake to a minimum. Easier said than done, especially during a holiday season of office parties and family gatherings that lasts for 3 months! But your immune system will thank you.
http://www.ombody-yoga.com/sugar-effects-on-immune-system
Consider taking a Vitamin D supplement, as a deficiency can lead to a weakened immune system. Our skin naturally produces Vitamin D from exposure to sunlight, which puts those of us who live so far from the equator at a disadvantage. During the northern winter months sunlight hours are fewer and the sun’s ultraviolet light is not as strong. Doses are different for everyone depending upon age, weight, skin color and more. The best way to determine the right dosage for you is to have your blood levels tested.
http://www.drlisawatson.com/10-things-you-need-to-know-about-vitamin-d#sthash.v2TuF8x3.LSg36hPW.dpbs
Don’t let cold and blustery weather keep you from moving, but in winter it is best to think less about joint pounding exercises. Instead, consider movement that is gentler on your joints - swim, walk, bike, dance, or do yoga. Work toward getting your heart rate up for 20 minutes, three times a week. Here too, there is a link with increasing immune function.
Last but not least, keep your immune system strong by allowing your body to truly shut down overnight. Sleep is just as important as eating well and exercise -- it is the time when our body detoxifies and regenerates. Yet good, deep sleep eludes many of us. Cultivate a practice of keeping your stress levels to a minimum. Stress from time to time is unavoidable, and in some instances it can actually be helpful. But unrelenting stress, like long stretches of insomnia, can weaken the immune system. Figure out what works best for you – meditation, restorative yoga, limiting screen time before bed, a glass of warm milk and honey, a good book.
http://healthysleep.med.harvard.edu/healthy/matters/consequences
Thank You
I would like to extend a very special thanks to my talented brother-in-law for the beautiful photographs used throughout my website.
Mike’s collection of wilderness images can be viewed and purchased on Shutterfly.
http://michaelweinerphotography.shutterfly.com/
“Phil Orenstein has resolved my physical problems, and perhaps more importantly – he has empowered me to improve my overall condition. He is an experienced physical therapist, and a thoughtful communicator and listener. I look forward to each visit with Phil because I know I will get excellent treatment and intelligent, creative advice.”
- J Hinderaker, Minneapolis
“As a student in Phil's yoga class, I have received invaluable tools to sharpen my flexibility, strength, clarity and focus. Rejuvenation and energy are definitely the result of working with the team at Orenstein Physical Therapy.”
- S. Johnson, Excelsior