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Weekly Health & Wellness Article

GETTING A FIRMER GRASP
By: Dan Zelch
July 29, 2009

While osteoarthritis (also referred to as degenerative joint disease) may affect the hips, knees, and hands variously, it impacts each differently. Not only is each set of joints different in terms of anatomy and function, patients vary widely when it comes to the appropriateness of treatments and their responses to them. With this in mind, therapy for hand osteoarthritis should be administered on a patient-by-patient basis. Physical therapists must carefully take into account the level of inflammation, the pain level, disease severity, disability, and a patient’s quality of life and wishes when administering treatment. It is also part of the physical therapist’s job to educate patients about joint protection in addition to providing them with exercise regimens.

If you’re suffering from osteoarthritis and looking for the one-on-one personalized care that the disease requires, call us today. Our certified therapists will work with you, one-on-one, to design a therapy regimen tailored to your unique circumstances. Plus, our facility offers the latest state-of-the-art equipment to help you move better and with less pain. Call 724-758-3338 or visit www.airphysicaltherapy.com to make an appointment. Our facility is located at 628 Lawrence Ave. Direct Access Certified. Board-certified orthopedic clinic specialist.

P.S. Symptomatic hand osteoarthritis affects one in five people over the age of 55.

Did you let yourself go?
By: Nathalie Kuffer
July 20, 2009

Recently, a Suave commercial boldly stated that 89% of women claimed to have ‘let themselves go’. What a sad but believable statistic! But when was the last time you saw a slim mother of three with gorgeous locks, painted nails, stylish clothes and a bright white smile to complete the package? It is easy to assume that a good mom/wife can’t possibly look that good and take good care of her family at the same time. Impossible! Or so it seems.

What we have forgotten is that in order for us to be a good woman and be everything to everyone, we need to make ourselves a priority first. It may sound like a selfish thing to do, but self love will only make you a better person.

Below are a few simple ideas on how to make small commitments to not ‘let yourself go’:

-Take advantage of the mobile wellness industry. Many wellness professionals are able to cater to clients by going to their home or office. If you need a massage, pedicure, personal trainer or even a haircut, no need to go anywhere. Save time and money and don’t feel guilty about it – you just did yourself a favor.

-Exercise whenever you can. It can be difficult to squeeze in a workout everyday. Going to the gym for a workout is overrated. For example, you can get a good mini workout by climbing your stairs 10 times in 10 minutes. In the very least, stay active and commit to moving vigorously in short 10 minute bouts a few times a day so as to not get overwhelmed with a long and lagging routine.

-Make a date with your friends. When life happens, it can take over your schedule. If you count on running into your friends and having quality time; think again. Be sure to set time aside for the people who matter in your life. Take out your calendar, make the call, set a date. Sharing your life with people other than your family is crucial to your health!

-Stop, breathe, and appreciate. This simple task of looking on the bright side (no matter how dark) will only make the day more pleasant. Call it the law of attraction, call it ‘optimism’ – Researchers at the Mayo Clinic have proven that “Optimists live longer than pessimists -- about 19 percent longer”.

A good woman will always think about putting her family and/or career first. A better woman knows to pamper herself once in a while and take time to decrease the odd of becoming yet another sad statistic.

Taking The Plunge
July 14, 2009
By: Barbara Russo

Do you want to make a change, but feel stuck in a rut? Perhaps you’d like to return to school, make a move, start an exercise program, or work for a cause believe in. Maybe you long for a deeper spiritual life or an expanded circle of friends. Frustrated, you may be wondering, “What’s the matter with me? Why can’t I just take that first step?”

Don’t be too hard on yourself. At one time or another, we all get caught up in the web of status quo….that alluring comfort zone where things aren’t bad – just not great; where you feel safe – just not energized. Perhaps playing it safe once felt right, but now it feels like life is passing you by. When your inner voice whispers, “life can be more,” your inner heart is itching to explore. So what will help you take the leap?

A personal push. The kind of nudge you need to jump off the high dive when you were 10, try out for your senior play, or move out of state for a better job. Your push might arrive in the form of a wake-up call (divorce, loss). Or come from an unexpected opportunity (windfall, job offer), reducing your fears and making your move more doable. But you don’t have to wait for fate. Create your own push!

Here are a few tips to get you moving in the right direction of what’s best for you next:

1. Turn up the quiet. Sit in silence, take a few deep breaths and ask, “What do I really want?” After 10 minutes go about your business. Your mind may be clearer and you may have a different perspective.

2. Dream in detail. Clearly describe a change you’d really like to see. Visualize it, write it down, talk about it, and most of all, imagine how you’ll feel when you’re “there.”

3. Create a gain/pain list. Identify potential rewards and possible “costs” of making your move, including how you’ll feel if you succeed and if you don’t even try.

4. Run a reality check. How likely is it that your worst fears will actually occur? How would you rate each “cost” compared to other challenges you’ve survived.

5. Blast your roadblocks. Pick your top two perceived “costs” and figure out what you can do to eliminate or reduce their impact.

6. Fuel your fire. Consider what you need most to begin moving forward. Support of a friend, information, training, safety net, stronger faith?

7. Talk to yourself….nicely. Only say things you’d say to a good friend. “You’ll be fine.” “You can do this.” “It’s worth the effort.” “Go for it.”

A gratifying life is not built from watching, wishing, or wading in. It springs from swimming in the deep end. When your heart says it’s time for a change, but you’re not ready to jump….give yourself a positive push.

Swimming pools: Summer fun and good exercise
July 8, 2009
By: Kristen R. Warzynski, MPT

As the summer heats up many of us will cool off in the swimming pool. Along with helping us to cool off back yard swimming pools can also be an excellent tool for a summertime workout. Aquatic workouts are an effective yet lower impact exercise source for improving flexibility and range of motion, increasing muscle strength, decreasing pain, and weight loss.

There are many benefits to exercising in the water as opposed to on land. First, due to buoyancy, water can reduce body weight up to 90%. Reducing body weight while exercising decreases the amount of stress on our bodies and exercising while reducing joint stress allows for more effective workouts for those with Arthritis, Multiple Sclerosis, Fibromyalgia, healing joint fractures, and obesity. Second, water provides an excellent source of resistance. A person is able to strengthening his/ her muscles without using weights. Third, hydrostatic pressure of the water can help to minimize swelling in joints and tissues. Often times with sprains, strains, and arthritis mild swelling can occur increasing pain. Hydrostatic pressure can help to minimize this swelling, therefore minimizing pain. Lastly, heated pools or warmer water can help to decrease muscle spasms and tightness along with increasing circulation because of vasodilation.

There are many safe and simple exercises for arm/ leg strengthening and cardio which can be done in the swimming pool.

Arms:
1. Stand in shoulder height water with arms down by our side. Keeping arms straight lift forward and then return arms to side. Repeat 10 times. Next perform arm lifts out to side.
2. Stand with arms out to side just beneath surface of water. Perform arm circles forward 10 times. Repeat with circles backward.

Legs:
1. Holding onto side of pool perform flutter kicks with legs for 30 to 60 seconds.
2. Forward, sideways, and backward walking the length of shallow section of pool.
3. Marching across length of pool.

Cardio:
1. Swimming laps
2. Water jogging or for less advanced workout water walking.
3. Using a water noodle for support perform a bicycle pedaling motion with legs.

Exercising in the pool can be fun, but it is important to remember a few safety rules.
1. You can still become dehydrated wile exercising in the pool so keep some water close by.
2. Keep a chair deckside to rest for few minutes upon exiting the pool. Buoyancy will decrease weight while in the pool, but after getting out of the pool gravity takes over and you may need to rest for a few minutes.
3. Pool exercises should be performed for 20 to 45 minutes.
4. People with a cardiac history should consult their doctor before starting an aquatic workout.
5. Never exercise in your swimming pool alone.

Keep your summertime workouts enjoyable by using your back yard swimming pool!

Stretching, the truth
July 1, 2009
By: Dan Zelch

Many runners, joggers, and other exercise enthusiasts of all types engage in stretching routines that they hope will serve to prevent muscle injury and soreness. The truth is, however, that while stretching provides many benefits, muscle-injury and soreness prevention are not among them. In fact, one recent comprehensive review found that stretching either before or after exercise failed to prevent post-exercise soreness. This finding is corroborated by earlier research that also showed that stretching did not help to prevent exercise-related injury. On the other hand, stretching does provide the benefits of improving range of motion, coordination, balance, and posture, all of which facilitate not only exercise but daily activity, as well. So, stretching does pay off.

If you’re an athlete with any questions about the benefits of stretching, call us today. Our friendly physical therapists will be happy to help you design a stretching program that can improve your function on the field and in everyday life. And if you’re suffering from a sports-related injury, be assured that we understand the needs of athletes and we’ll get you back on the playing field in the best possible shape. If you would like to make an appointment, call 724-758-3338 or visit www.airphysicaltherapy.com. Our address is 628 Lawrence Ave. Direct Access Certified. Board-certified orthopedic clinic specialist.

P.S. To prevent stretching-related injury, it is best to stretch after a workout when muscles are warm and compliant.

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Expert Bio's

Nathalie Kuffer

Bio:

Can Fit Pro Certified
Personal Trainer Specialist (PTS)
Fitness Instructor Specialist (FIS)
Nutritional & Wellness Specialist (NWS)
Mobile Wellness Directory Developer

Nathalie is an internationally experienced Fitness Expert who has a passion for helping people find their personal fitness solutions in a busy world. She has a versatile combination of experience, qualifications and innovation that excludes her from the rest.

This Canadian born former gymnast graduated in 1995 with a Bachelor of Social Sciences, majoring in both Sociology and Leisure Studies from the University of Ottawa, Canada’s capital city. Shortly after graduating college, she pursued her dream of traveling and embarked on a journey to study various forms of message therapy. Her voyage began in Japan, where she taught English to fund her education in the ancient form of massage therapy called Shiatsu. She continued her travels to Thailand to further expand her knowledge of health and wellness. There, she studied another form of message therapy called Thai massage. She went on to Australia where she began exploring a variety of forms of other holistic health practices.

Her travels continued another two years when she was employed with Club Med in Mexico, then sailing the Caribbean aboard a Cruise Ship and lastly, in the Bahamas. It was in the resort city of Cancun that she began attending and then teaching aerobic classes to visiting tourists. Upon her return to Canada, she went back to school for yet another year and became a Certified Personal Trainer Specialist (PTS), Fitness Instructor Specialist (FIS) and Pilates Matwork Instructor. A few years later, she added the certification of Nutritional & Wellness Specialist (NWS).

In 1999, she founded the company Fun ‘n Fit, a mobile fitness service with a mission statement of “…creat[ing] an environment which encourages and facilitates individuals to incorporate holistic health into their daily routine by providing a variety of mobile and online fitness and wellness services to people of all ages and fitness levels in order to foster a healthier lifestyle.

In 2007, she founded a subsidiary company, called WellnessToYou which has become the #1 resource for locating and advertising mobile wellness services. WellnessToYou has a mission of: …provid[ing] a variety of mobile wellness services to clients through a network of certified wellness professional who will conveniently deliver their services at the location of choice in order to assist Americans complete holistic health.

Her many skills, work ethic, dedication and commitment to the fitness industry led the Canadian Government to sponsor her endeavors, sending her to school (for business management and marketing) and financing a 2 month trip to Cameroon (Western Africa) with a non-profit organization to instruct local Fitness Instructors and Personal Trainers new fitness techniques, teach physical education classes to school children as well as conduct Health Consultations and Wellness Seminars in rural villages. Soon thereafter, she relocated to beautiful Bermuda when she accepted a position at a leading fitness club. It was there that she met and married her husband of 9 years.

Nathalie currently resides in Ellwood City with her husband Luke, a high school Physics teacher at North Allegheny High School and their two beautiful children, Chloe (8) and Max (6).

Barbara Russo

Bio:

Barbara Russo is the manager and fitness technician at the Ellwood City Curves, a position she has held since the club’s opening on January 19, 2004. Barbara is certified as a personal trainer by the American Council on Exercise and received Cooper Institute Circuit Training and Weight Management Certification with special emphasis on nutrition and kinesiology. She regularly attends ACE council continuing education courses. Her mission at Curves is to provide her guests with the safest, most effective, most inspired workout every visit. Barbara is the mother of two daughters and resides in Shenango Twp. with her husband, Michael. She enjoys spending time with her family, especially her awesome grandsons, knitting, and “changing stations now”.

Kristen R. Warzynski

Bio:

Kristen R. Warzynski is a licensed Physical Therapist with Keystone Rehabilitation Systems in Ellwood City. Kristen holds a Bachelor’s Degree in Psychology and a Master’s Degree in Physical Therapy from Gannon University. She specializes in gait and balance training, back injuries and dysfunction, sports injuries, and home care. She particularly enjoys treating patients who are having difficulty with gait and balance, which affect every aspect of a patient’s life. She believes helping to improve a person’s balance and ambulation can really make a positive impact in their overall function and safety.

Kristen believes in a treatment program that involves hands on therapeutic techniques with strong patient communication and education. She feels each patient is an individual with unique issues and should be treated as such. Kristen has been active in the American Cancer Society’s Relay For Life and enjoys reading, sports, and swimming.

Dan Zelch

Bio:

Dan Zelch, a licensed physical therapist, is the owner of AIR Physical Therapy & Fitness on Lawrence Avenue in Ellwood City. He has been a resident of the Ellwood City Area for 11 years, originally from the south hills of Pittsburgh. Dan received his Bachelor’s degree in Biology from Penn State University in 1990 with emphasis on physiology, he then received his masters degree in physical therapy from Duquesne University in 1993. Since then Dan has been practicing physical therapy as an inpatient and outpatient physical therapist treating primarily neurological and orthopedic diseases and injuries for rehabilitation. He is a member of the American Physical Therapy Association, Pennsylvania Physical Therapy Association, the U.S Department of Health and Human Services’ “Campaign of steps to a Healthier US”, and APTA’s Orthopedic section. He has been appointed Adjunct Clinical Instructor in the Duquesne University Department of Physical Therapy’s Rangos School of Health Sciences. He is Ellwood City's only Board Certified Orthopedic Clinical Specialist (OCS). Dan is Direct Access Certified (DAC) - allowing Dan to see patients without referral from a physician. He has clinical special interest, and has developed programs in fall prevention for the elderly as well as treatment of peripheral neuropathy. He has certificates of completion in “Integrating Pilates into Physical Therapy”, “Improving Balance and Decreasing Fall Risk Using T’ai Chi”, “Job Analysis and Ergonomic Assessment”, “Examination and Intervention: Balance Disorders in the Elderly”, “Anatomical Perspective of Management of Common Shoulder Pathologies” and “Manipulation/Manual Therapy of the Spine”.

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