By Michael Basten, PT, DPT
President/CEO of Foothills Sports Medicine Physical Therapy

“Good Enough” Means You Won’t Spend Enough Time to Fully Rehabilitate Your Injury

When it comes to physical mobility, are you prepared to settle for a good enough solution? That may work when you are making small decisions, like picking which size band-aid, but when it is your mobility that is on the line you need to have a full recovery focus. This is an extreme example, but the fact remains: if you settle for good enough, you will never do everything you want to do.

When it comes to your physical health and pain-free mobility, full injury recovery should be the target. It is easy to be drawn to the first solution that provides more comfort and functionality than you have today—even if it only offers a marginal improvement. We call this solution good enough. True, this solution will provide basic functionality, but it can also cause doubt and certainly will not help you achieve the best result. When having a full recovery focus you shouldn’t feel:

  • Worried about your recovery
  • Overwhelmed
  • Frustrated
  • Skeptical
  • Stressed (physical, financial, emotional, or mental)

Seeking full recovery is a journey with no shortcuts and no finish line. A journey that will lead to amazing and fulfilling results. At Foothills Sports Medicine Physical Therapy our therapists embrace the journey. We understand that good enough is a dangerous stopping point… to aim for good enough is to end up incredibly mediocre… also keep in mind that good enough is only good enough for so long.

What is a Full Recovery Focus™?

A Foothills therapist will take you, your pain, and your full recovery seriously. We don’t believe a good enough recovery is good enough. In fact, no one deserves just a good enough recovery, no matter what their situation may be, our goal is to do everything we can to help you get your full, healthy life back. Our Full Recovery Focus™ difference is evident from your very first visit. Your enthusiastic and committed therapist takes you, your pain, and your situation seriously as you discuss what full recovery looks like. Together you will map out a hands-on customized plan to get you there. Your therapist will work to prevent unnecessary diagnostics in your recovery that can increase out of pocket costs and impact your long-term well-being. Our therapists can work with your doctor to explore pre-surgery, post-surgery, and no-surgery options for your full recovery.

Pre-Surgery, Post-surgery & No surgery

We know a full recovery starts before your surgery even happens. That’s why we’re with you from the beginning to the end. You can book an appointment without needing a referral from your doctor, and we can work with your doctors to develop a pre-surgery and a post-surgery plan. If it is possible, we will help you avoid surgery altogether. Our goal is always your full recovery.

Locally Trusted & Convenient

No one likes being in pain longer than they have to. With dozens of locations in Phoenix, you can get in to see your therapist quickly. You will never wait longer than 48 hours after booking your appointment. That’s why we’re the physical therapy organization local Arizonans have trusted for over 20 years. We have helped more than 500,000 patients get out of pain and back to doing the things they love. Your recovery sessions will be planned out so that you move through your recovery as soon as possible and get back to feeling like yourself and enjoying your life again.  And you won’t need to worry about insurance. We accept most major insurance carriers, including competitive cash pay options.

Get rid of crippling pain and enjoy full rehabilitation from your injury. 

We don’t give up on our patients once their recovery reaches “acceptable,” whatever that might mean. We make every effort to steer our patients away from a good enough recovery and guide them on their journey to full recovery.

Schedule an appointment today.

Many people are searching for a new diet or the latest fad to lose weight, feel healthier and increase energy. Eighty percent of how your body looks is based on nutrition. You can work out all you want but until you change your eating habits you will not see optimal results. Clean eating is a healthy approach to nutrition and food. It can improve your energy levels, weight, and overall health. You can actually eat more than you did before by choosing better food options.

There are six principles of clean eating.

  1. Choosing whole, natural foods
  2. Eliminating processed foods
  3. Choosing unrefined over refined foods
  4. Including protein, carbohydrates and fat in each meal
  5. Watching out for fat, salt, and sugar intake
  6. Eating 5‐6 small meals throughout the day

Clean Foods vs Processed Foods

The idea of clean eating involves eating whole foods that are rich in nutrients. You’ll want to stay away from processed foods as they contain high levels of salt, sugar, and fat. All of these components essentially increase your risk of health problems. Refined foods have been processed or altered so they are no longer in their natural state. This results in a loss of beneficial nutrients and fibers. Refined foods are easy to indulge in and can leave you feeling unsatisfied. They may consist of white flour, white rice, pastries, sodas, sweets and breakfast cereals with added sugars.

Why should you eat several small meals in a day?

Eating several small meals a day sufficient in protein, veggies, fruits, and whole grains helps to speed up your metabolism and helps your body by burning fat. Eating like this can strengthen cells, organs, and systems in our body. They help our bodies function properly and aid our immune system in fighting off illness, disease and age-related changes. When we skip meals or eat unhealthy foods, we deprive our bodies of nutrients that requires us to function and fight off health issues. Snacking throughout the day on healthy foods helps curb our appetite. It also helps to avoid overeating. Eating small meals increases our metabolism and keeps our energy at high levels all day long. It can also help to stabilize blood sugar levels. Cravings stop because you are constantly fueling your body. Undereating and skipping meals puts your body into starvation mode and you are more likely to eat unhealthy foods or overeat when you feel deprived and hungry. Your five to six meals a day should contain complex carbs and lean proteins. These macronutrients when eaten together give you a sense of fullness and satisfaction. This will help your body feel full longer.

Here are a few examples of how to eliminate all processed foods from our diet and begin a healthier lifestyle:

1. Eliminate sweets – even healthy snacks can contain high amounts of sugar. Be sure to read the nutrition label.

2. Smart snack options – reach for snacks like: unsalted nuts, popcorn, fruits, veggies, hummus, string cheese, etc.

3. Choose brown instead of white – by choosing brown rice, pasta, and bread you will absorb more vitamins, fiber, and iron which are considered disease-fighting nutrients.

Foods eaten in their complex state with fiber and nutrients gives the body healthy benefits. Some of the health benefits include a healthier heart, brain, immune system, weight loss, healthier teeth and gums as well as healthier skin. Clean eating is not considered a diet but a lifestyle change. It takes about twenty‐one days to develop a long‐lasting habit. Make this change the best habit you have made for yourself and your future. Your body will thank you for it!

Learn more about how to live a healthier lifestyle with the help of our physical therapists! Schedule an appointment today with Foothills Sports Medicine Physical Therapy.

June is here and the temperature is starting to rise after a cooler May. Kids are out of school and summer vacation is in full swing. Growing up in Arizona means we are out in the sun a lot during the summer. Being safe in the sun is very important while going on a hike or having a pool day. According to skincancer.org, “more people are diagnosed with skin cancer each year in the U.S. than all other cancers combined.” Bellow you will find the ABC’S of sun safety to help you enjoy your summer with a decreased risk of skin cancer.

Stay AWAY from midday sun.

The sun is the most powerful during the hours of 10 am and 3 pm. Many of us are out in the sun during these hours. This is when it is the most important to limit your contact to the sun’s harmful rays. So, try and get those hikes in early in the morning or save your errands till after 3 pm if possible, to be safe.

BLOCK the sun with sunscreen

The use of sunscreen daily is very important. Sunscreen should be applied 30 minutes before you leave your house and should then be applied every 2 hours to keep your skin safe. The SPF (Sun Protection Factor) tells you how long the UV radiation will take to redden you skin when used as direct. For example, if you are using SPF 30, it should take about 30x longer for your skin to redden compared to not wearing sunscreen. Additionally, SPF 30 allows 3 percent of UVB rays to reach your skin, and SPF 50 allows 2 percent. It is recommended by the skin cancer foundation that you use SPF 30 or higher when outside.

COVER UP when in direct sun

In addition to wearing sunscreen, you can use clothing to protect your body from the sun. Using items like hats and sunglasses can all contribute to added protection of your body from the sun.

Use the SHADE.

When out in the sun for long periods of time, taking time to take a break in the shade can be helpful. Using an umbrella or canopies can be helpful when working outside.

I have lived in Arizona all my life and have always looked forward to summer as a kid. Do your kids a favor and instill in them helpful practices to keep them safe during the summer. Also, don’t forget to check yourself and your kids regularly for skin cancer spots.

With locations all over the valley, we have a convenient clinic next to you. Come in to Foothills Sports Medicine Physical Therapist to get your move back.

 

 

Construction injures are incredibly common…

and avoidable in many instances. If laborers were to take the time to stretch before a task or prior to arriving at the job site, then reported cases of workplace injury would likely decrease.

I witnessed a laborer walking up a flight of stairs in a power plant and dislocate his ankle while carrying a couple 2 x 4’s. This man was not in best of shape. Could this injury have been prevented had he been on a stretching and strengthening program? I like to think he could have limited the extent of the injury with preparation. Maybe his boots were too loose? Maybe he was thinking of something unrelated to what he was doing or where he was going while carrying those materials?

I was a union carpenter for 11 years and in trade school we were taught to stretch out before work. Most of us followed this routine, unless you were in your teens or early twenties! Now, as a physical therapist assistant, I have the pleasure of working with tradesman in a different fashion. I get to help them recover from injuries. At the same time, I get to help them prevent injuries by working on a routine of stretching and strengthening. For example, by completing a basic routine of lower extremity strengthening and stretching exercises, a workplace injury such as the one mentioned may have been avoided.

Construction sites can be dangerous places and it’s best to minimize the chance of injury the best you can. Incorporating a routine of stretching and strengthening will likely minimize the event of an injury such as a strain, sprain, or fracture. Stretching the hamstrings prior to bending over to pick up that circular saw may prevent a lumbar strain. Completing some lower trunk rotations in the morning may prevent a rotational injury such as an end of range twist to mark “and go” on a stud. Musculoskeletal injuries abound in construction. We do not need statistics to tell us that. I know from experience many injuries go unreported. In my experience, shoulder and back injuries occurred more than any other musculoskeletal injury. Shoulder injuries could be prevented with scapular stabilization exercises.

Construction is a dangerous job.

It requires a lot physical stamina too. We want our patients to maximize time in their workplace by incorporating a basic stretching and strengthening program.

Prevent further and future injuries at Foothills Sports Medicine Physical Therapy. Come in today for your Free Rapid Recovery ®Injury Assessment!