Our New Neighbors at Village of Grand Panama

We got to work Thursday morning and look what we saw! We don’t even open until 7:00am and these guys had started playing about 6:00. Looks like they played hard, too! Hats off to these guys. Young or old, one of the keys to staying healthy is staying active, even if it means getting up a little early.

Let us take a moment to stop and look at your posture right now. Do you have your smartphone or tablet in your lap, head bent forward, and looking down? There is a good chance if your reading this article on your smartphone or tablet that you have found yourself in this position. Now take 10 seconds to look up and see how your neck feels. Go ahead, I’ll wait…………….Is your neck a little sore and tender from maintaining that position for too long? I have been spending more time than normal on my tablet enjoying a good book and have found myself guilty of maintaining that hunched over posture. If you are like me and are guilty of this as well, modify your posture to keep your head up and shoulders back. Also remember to take breaks frequently to stretch out your neck and shoulders. If these simple changes don’t make a difference in your neck pain, it may be time for you to give us a call!
Karen Mathers, PTA

Increasing temperatures foretell the coming summer and swimsuit season. Whether you wish to lose a few pounds or simply tone up, getting your body beach-ready will require working out and a healthier diet.
Some may prefer joining a gym, taking spin, pilates, or zumba classes. Others, including myself, would rather spend every spare moment of the day outside choosing outdoor workout.
So, to drop a few pounds, you need to begin with cardio exercises. You may start power walking, jogging, running, biking or swimming for more than 30 minutes, at a moderate level of intensity (60-80 percent of maximal heart rate) at leased 4-5 times a week. To develop muscular fitness, as well as aerobic conditioning, cross-training would be your best choice. Alternating activities during your workouts will keep you from getting bored and will recruit different muscle groups. It creates less stress on your body, decreasing chances of an injury and wearing out your joints. Cardio-intensive exercises will not only speed up your metabolism and burn fat, but also improve your cardiovascular health. They increase HDL – cholesterol (the good one), reduce total cholesterol and blood pressure, lessen symptoms of anxiety and depression.
Improving your body look and stamina will also require some diet modifications. Consider reducing calorie intake, cutting down on empty carbohydrates (sugar, refined flour, white rice), processed food, and ready meals. Increase consumption of vegetable proteins, such as beans, broccoli, cauliflower, asparagus, artichoke. Prepare home-cooked food and eliminate fast food and takeouts from your daily routine.
Set achievable short-term goals. Instead of thinking that you need to lose 20 pounds, think that you want to lose 1-2 lb. this week. So, it is time to dust off your bike or hit a gym, and see you at the beach.
Maggie Garbiec, PTA

Proverbs 11:14 states “…victory is won through many advisers.”
Here at First Choice we live out that principle. We believe in team approach with all of our treatments we offer to our patients. After you have been evaluated by one of our Doctors of Physical Therapy, every individual on our team becomes part of your treatment to give you the best possible care. We consider it a victory if a patient is progressing well. Call us today at (850) 248-1600 to schedule an evaluation to experience our winning team.
Simon Haussmann, PTA

FDA and anti-smoking movements inform us about carcinogenic properties of cigarettes and their negative effects on heart and respiratory organs on a daily basis. However, deleterious implications of nicotine smoking are not limited to pulmonary and cardiovascular systems. Numerous studies, as well as our clinical practice, have shown tobacco impact on musculoskeletal system and slower rate of bone fracture and post surgical healing. Compromised orthopedic outcomes and more frequent complications have been found in smoking patients that underwent spinal surgery, joint fusion, ACL reconstruction, just to name a few.
Smoking has been identified as a significant risk factor for surgical site infection. It inhibits function of macrophages, a type of white blood cells, that clean up dead tissue and engulf bacteria present in the wound. White blood cells also produce chemical messengers, called growth factor, which helps repair wounds. Compromised performance of white blood cells prolongs healing process and increases the risk of infection.
Carbon monoxide, which is present in cigarette smoke, binds to hemoglobin in red blood cells, preventing them from delivering oxygen to the body tissues. Nicotine and other chemicals present in cigarettes cause blood vessels to constrict, which further reduces the level of oxygen in the blood. The oxygen and nutrients, that blood carries to the wound, are essential to successful healing. Oxygen deprivation results in delayed healing, lingering of post-operative pain, and a higher rate of complications. Nicotine smoking not only affects outcomes of surgeries but it contributes to the development of conditions which require surgery. Associations have been found between the duration of smoking and development of osteoporosis, arthritis, progression of spondylolisthesis and intervertebral disc degeneration (1).
Many studies have demonstrated that smoking has direct effects on the health of bones and their ability to heal. Nicotine and free radicals suppress osteoblast, that is responsible for the synthesis and mineralization of bone, and impede the hormon called calcitonin, which inhibits bone resorption. Smoking increases levels of hormone cortical, which leads to bone breakdown. The researchers at the University of Pennsylvania, led by Mara L. Schenker, MD, found that smokers have higher incidence of long bone fracture nonunion (15%) and prolonged healing times. The mean fracture healing time for nonsmokers was 24.1 weeks, compared to 30.2 weeks for smokers (2).
Quitting smoking is the best thing a patient can do to ensure the maximum benefits from an orthopedic surgery. Whether you are a candidate for a surgery or recovering from fracture, or a surgical procedure, smoking cessation is not out of your reach. Believe it, believe in yourself.
Maggie Garbiec, PTA
References:
1. Smoking and Intervertebral Disc Degeneration. Fogelholm R. Med Hypotheses. 2001 Apr;56(4):537-9.
2. Smoking Associated with Fracture Nonunion, Longer Healing Times. Leahy M., American Academy of Orthopedic Surgeons, April 2013.