www.fyzical.com/gainesville
Fall 2022
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Welcome
When your life is sidelined by an injury, dizziness, surgery, or a condition keeping you from doing what you love, we’re here to help you heal and feel your best.    
 
Our compassionate, highly skilled team is focused on helping you achieve your optimal health and wellness through our hands-on, personalized approach and a customized treatment plan just for you.
Highlight On Hip Anatomy
The hip joint is a true ball-and-socket joint. This biomechanical anatomical design gives the hip a large amount of motion needed for daily activities like walking, squatting, and stair-climbing.
The hip has a complex shape that provides a good amount of stability, mobility and range of motion for doing a wide range of daily activities. Many powerful muscles connect to and cross the hip joint, making it possible for us to accelerate quickly during actions like running and jumping.
Understanding how the different layers of the hip are built and connected can help you understand how the hip works, how it can be injured, and how challenging recovery can be when this joint is injured.
Explore hundreds of articles in our patient education library at www.fyzical.com/gainesville
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Prepare to Take a Hike
Tips to keep you safe and comfortable on the trails
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About Our Practice
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Walk to Work
Enjoy the many benefits for your mind and body
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Mac and Cheese
Fall calls for comfort food, and what could be more comforting than mac and cheese?
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Fight The Fall
Schedule your fall risk screening to see if you are at risk for falling
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Hiking for Health
Hiking is a great way to meet  the recommended physical activity guidelines
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Health Apps
Our favorite apps to help you reach your health goals
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Fun & Games
Young and old alike can exercise their minds and have a little fun!
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Mary McMillan
Meet the Founding Mother of Physical Therapy
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The Benefits of Group Exercise
Group exercise offers an outlet for people to exercise while having fun!
Health & Balance
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Prepare to
Take a Hike!
FYZICAL Gainesville’s hiking tips will keep you safe and comfortable on the trails.
Fall Hiking Gear
Layering up is the key for fall outdoor gear! The best hiking clothes for fall keep you warm, but not too hot. Layers keep you prepared for whichever way the weather turns. Wear wool or synthetic material rather than cotton, which retains sweat and rain, making you chilly when the temperature drops. You want layers that are lightweight and easy to take off and carry in your bag when you get warm.
Our perfect hiking outfit for fall would look something like this:
  • Short-Sleeve Tee
  • Breathable Leggings
  • Long Sleeve Mid-layer Top
  • Hoodie or Sweater
  • Insulated Vest
  • Lightweight Rain Jacket
  • Accessories: Gloves, hat, wool socks, waterproof hiking boots
Of course, you’re going to want a comfortable backpack to stash your drink and snacks!
Hiking in the great outdoors can bring a sense of adventure to your fitness routine. It’s an excellent way to break up a monotonous exercise schedule and get away from the stress of daily life. Hiking can have short- and long-term benefits for your health, such as weight loss, improved cholesterol levels, lower blood pressure, lower risk of cancer, and reduced stress.
However, because you can be faced with uneven terrain and steep inclines, sometimes while wearing a heavy backpack, you need to make sure you are prepared and take some simple precautions. Otherwise, you could be faced with muscle and joint pain, ankle sprains, or knee and lower back pain.
We’ve put our top tips right here, but for more great hiking tips or to discuss the benefits of having an injury prevention assessment before you hit the trails, talk to the trained, licensed Physical Therapists at FYZICAL Gainesville.
If you’ve already been hurt while hiking or participating in another physical activity, one of our Physical Therapists would be happy to assess your injury and create a program that will get you back on the trails.
USE THE PROPER EQUIPMENT
A comfortable pair of well-fitting hiking shoes is essential to keep you from spraining an ankle or getting blisters. A set of trekking poles may also be a good idea if you’re hiking on especially steep or rocky trails. They can help reduce the amount of impact on your knees and ankles while walking downhill.
MAKE SURE YOU’RE UP TO THE CHALLENGE
If you’re going on a hiking vacation, make sure you’re in good enough physical condition first. You’ll need to prepare for at least a month by doing strengthening and conditioning exercises. Even if you aren’t planning on walking up mountains or through streams, doing exercises that help improve your stability, coordination and balance can help you keep your footing on the trail and prevent ankle and knee injuries.
PACE YOURSELF
If you’ve never been hiking before or are hiking in unfamiliar territory, start with short excursions to build up your stamina and get the lay of the land. Also, make sure to take regular breaks and keep yourself hydrated. Engage in a proper warm-up and cool-down with dynamic and static stretches after each hike to keep your body limber.
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Patient Success Story
Angela Gottesfeld, a mother, wife and school nurse, went to her doctor after weeks of back pain.    
 
Her appointment led to a rare diagnosis of Chondrosarcoma, cancer in the cartilage of her pelvis. During surgery, the doctors had to sacrifice Angela’s 1st and 2nd sacral nerves; Angela learned she may never have normal bladder or bowel function, and she may not be able to walk again.     
 
Through pure grit and determination, Angela is now not only walking, but aspires to run and play with her girls. “I felt defeated when I came to FYZICAL; during an earlier experience, a therapist said they didn’t know what to do with me. When I started PT with Jen, she helped focus my energy on accomplishing my day-to-day and week-to-week goals.    
 
When I pushed her to answer my questions, can I do this?  Will I be able to do that again? She had a wonderful answer, I don’t know, but we won’t get there until we try.”
Why Physical Therapy?
At FYZICAL, we understand that your pain is unique, and so your plan of care should be individually designed to help you achieve longer lasting, positive outcomes without medication or surgery.    
 
Your physical therapist is here to help you recover from injury, but also to help you begin your personal health and wellness journey.
WELLNESS
Wellness is the cornerstone of healthy living. At FYZICAL, our goal is to help you live a healthy, happy life, full of energy and free from pain.    
 
Meet with one of our physical therapists for a consultation to help you meet your wellness goals.
Orthopedic Therapy
Do you suffer from joint pain, muscle pain or weakness? FYZICAL’s therapists specialize in orthopedic care.    
 
With their guidance, you can accelerate your body’s natural healing process safely and get back on track to a pain-free life.
Balance Therapy
Falls are the leading cause of injury-related deaths and serious health problems in the United States.    
 
At FYZICAL, we can help you improve your gait and balance to decrease your risk of injury while increasing your confidence and independence.
Health & Balance
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Walk to WoRk
Walking to work is a great way to fit exercise and relaxation into your busy day. Breathe in the fresh air, feel the sunlight on your skin, and relish the freedom before your workday begins.
It’s one of the cheapest and most accessible forms of exercise, and a walk before work can really help manage your energy and stress levels for the rest of the day.
You’ll not only benefit your body and mind but also the environment by ditching the car and reducing pollution. Pollution has many effects on health, so there’s another bonus right there!
Walking to or from work is particularly important if you have a job where you sit down all day; try to make it at least a weekly habit if you can. If you work too far away from where you live to walk the whole way, try parking farther away from work or getting off your public transport a stop sooner and walking the rest of the way.
Working from home? No trouble. Try going for a walk around the block before you begin working. Not only will you reap the health benefits, but the mental shift from home to work mode will be much easier. Make sure you wear proper shoes designed for walking and your foot type; you can change into regular shoes when you get to your destination. A store that specializes in running shoes can help you to select the right pair for your feet. Also, running shoes wear out over time and and should be replaced on a regular basis, especially when your shoes are showing signs of wear. As your shoes wear, they lose their ability to absorb shock from the ground, which helps to protect your joints.
When was the last time you had your balance checked?
Balance plays an integral role in our everyday activities. No matter your age, balance can always be improved. Even those without a balance disorder can suffer from balance-related injuries. Try this quick exercise to see if your balance needs work. Be sure to have a sturdy surface to grasp onto if you become unstable.
1. Start by standing with your feet close together.
2. Lift one leg off the ground and see if you can hold for 30 seconds.
3. Switch legs and try again.
Did you wobble or lose your balance? If so, your balance needs work. Contact your local FYZICAL clinic to schedule a fall risk screening.
Fall 2022
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Finding Balance
Regardless of age, most people will experience some form of dizziness in their lifetime, which can be a disorientating and alarming experience.
There are many causes of dizziness, but it is often due to a problem with the vestibular system which is located in the inner ear. This system, combined with your vision and somatosensory system (the system responsible for your body’s sensations like feelings of touch, pain, movement, etc.), collectively help you maintain your balance and orient you to your surroundings.
Common dizziness symptoms included vertigo (spinning), imbalance, lightheadedness, motion sickness and behavioral dizziness such as a fear of falling or a fear of stimulating your dizziness symptoms.
At FYZICAL Therapy & Balance Centers, we know Balance is Core to Your Wellness, which is why we offer Balance and Vestibular Therapy to help you avoid injury, feel more confident on your feet, and help you Love Your Life.
FYZICAL'S THERAPISTS
Our PTs specialize in orthopedics, sports medicine, neurological rehabilitation, manual therapy, and balance therapy.    
 
Our holistic approach allows our therapists to evaluate your whole body so the root cause of your health challenges can be uncovered.
Mac and Cheese
Fall calls for comfort food, and what could be more comforting than mac and cheese?! Try this lower fat recipe.
You will need:
  • 10 oz macaroni pasta
  • 1.4 oz low-fat butter alternative
  • 1 yellow onion
  • 1.8 oz all-purpose flour
  • 2.5 cups low-fat milk
  • 2.6 oz reduced fat grated cheese
  • 1 tsp mustard
  • 2 large tomatoes
What to do:
  1. Preheat oven to 350°F.
  2. Cook the macaroni in a pan of boiling water for as long as the package directions indicate, drain it and set aside.
  3. While the macaroni cooks, melt the butter alternative in a pan, finely chop the onion, and fry it for a few minutes until soft.
  4. Stir in the flour for one minute to make a gritty texture.
  5. Add the milk, a little at a time while stirring.
  6. Keep stirring with a whisk until the sauce is thick.
  7. Turn off the heat and stir in the cheese and mustard.
  8. Mix the macaroni into the cheese sauce.
  9. Pour into an oven dish, top with sliced tomatoes and the remaining cheese.
  10. Bake for 20 minutes and enjoy!
Health & Balance
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Balance is core
to your wellness
During the month of September, FYZICAL is offering free Fall Risk Screenings to identify those at risk of falling and to prevent future injuries.
Schedule Your FREE Fall Risk Screening today and learn how FYZICAL can help you regain your footing, and your confidence.
Fall 2022
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HIKING BENEFITS
Weight loss
Walking is one of the simplest ways to lose weight and keep it off. If you weigh 200 pounds (about 91 kg) and hike at a comfortable 2 mph (3.2 km/h) pace for one hour, you can burn 312 calories!
Improve your cholesterol levels
Hiking and other physical activities increase the amount of high-density lipoprotein (HDL) or “good” cholesterol in your blood. The longer the workout, the more HDL is produced. HDL helps clear “bad” cholesterol that has built up along the walls of your blood vessels, reducing your risk of heart disease.
Lower your risk of cancer
Time outdoors in the sunshine increases your vitamin D levels. Higher levels of vitamin D have been shown to help prevent many types of cancer. Remember, experts recommend using sunblock to lower the risk of skin cancer.
Lower your blood pressure
Hiking helps open up the arteries, lowering blood pressure and taking stress off your heart. Walking for 30 minutes a day, three days a week, is enough to significantly reduce blood pressure levels.
Reduce stress
Being out in the sunshine and fresh air can do wonders for your mental health. In fact, walking for 40 minutes immediately decreases levels of tension and anxiety, no matter how fast or slow you walk!
HIKING WARM-UP
Warming up before hiking increases blood flow to your muscles, preparing them for the activity you’re about to do. Your body will thank you later!
Neck Gently bring your chin down to your chest and then back level. Then gently bring your ear to your left shoulder then to the right. Repeat several times.
Shoulders Do six shoulder rotations forward and then back.
Back Lunge forward on one leg while the other is straight back.  Stretch your arms forward and rotate to one side. Repeat on the other side.
Hips and Pelvis Rotate your pelvis a few times each way.
Knees Do a few lunges on each of your legs.
Ankles Rotate your ankles one way a few times, then the other way. You should aim to do at least 30 minutes of moderate-intensity exercise nearly every day of the week. A brisk two-mile (about 3.2 km) hike over level terrain is enough to meet this goal, but even walking at a more comfortable pace can have short and long-term benefits for your health. Remember to stretch after your hike or physical activity to lengthen those muscles that you just used.
Hiking
for Health
We all know that regular physical activity is good for our health and can help us live a longer, active life; the problem is that most of us aren’t getting enough of it.
The good news is that exercise doesn’t have to be boring, spending long hours within the walls of a gym or pounding   the sidewalks. Hiking is a great way to meet the recommended physical activity guidelines, and as a bonus, you get to enjoy the beauty of nature and get away from the stress of daily life.
Top 5 Fall
Fitness Tips
  1. AVOID HIBERNATION MODE! Running, hiking, or cycling outdoors is great at this beautiful time of year.
  2. NO COUCH POTATOES HERE! Fall TV shows are the best, but challenge yourself to some exercise during the commercial breaks.
  3. BACK TO SCHOOL? Every day can be a school day when you learn something new. Mix it up with a new online or real-life exercise class. How about ballet, tai chi, or boxing?
  4. BACK TO WORK? Suggest a walking meeting; it will be much more productive.
  5. BE BRIGHT, BE SEEN! As the days get darker, dig out your bright and reflective clothes for safe outdoor fitness.
Health & Balance
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Some apps waste our time, and some apps save us time, but when it comes to health and wellbeing apps, there are so many out there, that it’s hard to know where to start or if they’re effective.
Well, a recent study from Denmark by Physical Therapist and researcher Rasmus Tolstrup Larsen, published in the British Medical Journal, found that fitness apps do help to boost adults’ activity levels in a small to moderate way. Generally, they found that apps that provide feedback to the user, so they can monitor how they’re doing, were the most effective.
So which apps are worth downloading? Ask your healthcare provider if they can recommend an app to best suit your needs and goals. Some of our favorites include:
  • Headspace – Science-backed meditation and mindfulness tools. Claims to reduce stress by 14% in just 10 days. It can also help you relax your mind in minutes, improve focus, and get the best sleep ever.
  • ClassPass – Worldwide access to thousands of top-rated gyms, fitness studios, salons, and spas. Just book a class and go!
  • AllTrails – The largest collection of detailed, hand-curated trail maps so you can hit the trail with confidence. Anytime. Anywhere.
  • Waterminder – Motivates you to drink more water and stay hydrated.
  • Noom – Uses science and psychology to help you lose weight and reduce stress and anxiety.
  • Sleep Cycle – Measures your quality    of sleep, sleep patterns, and any disruptions all without any wearable device needed.
It’s worth checking if there’s a free trial available for an app, but remember to write on your calendar to cancel the subscription before the free trial expires in case you don’t like the app!
As well as apps, remember some of the more basic features of your phone can help with your health and wellbeing. It’s probably what we use our phones for   the least nowadays, but actually calling a friend or relative for a good chat is one of the best ways to use your phone to boost your wellbeing.
What Health
Apps Do You Use?
Apps on your phone can be great for helping you understand more about your injury or condition, and for helping you remember to exercise when you get home.
At FYZICAL Gainesville we’re here to provide the best care for our patients inside and outside our clinic. We’d be happy to talk you through which apps might be helpful to you in accomplishing your goals.
Don’t forget, while apps are great for on the go, we also have a lot of in-depth information and articles, on everything from anatomy to sports, from injuries to hobbies, all on our website at www.fyzical.com/gainesville.
There’s
an App
for That
It seems that there’s an app for everything. From apps that remind you when to water your plants, to apps that help you find the love of your life, and everything in between, it makes you wonder how we ever managed our lives without smartphones!
Ask FYZICAL Gainesville which apps
are best for you and your health goals.
Fall 2022
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Spiced Fruit with Cinnamon Sticks
Fruit isn’t just for the summer months. Enjoy seasonal fruit into fall and beyond with this warm and cozy fruit salad. Serves 4-6 people.
You’ll need:
  • 4 plums
  • 2 pears
  • ½ cup water
  • ½ tsp mixed spice
  • 1 oz raisins or sultanas
  • 1 orange
  • 6 slices brown bread
  • ½ tsp cinnamon
  • 6 tbsp low-fat plain yogurt
What to do:
  1. Slice the plums and pears. Peel the orange and separate the segments.
  2. Gently cook the fruit, mixed spice, and raisins/   sultanas with the water in a pan for about 8 minutes.
  3. Sprinkle the bread with the cinnamon. Toast them, then cut into strips.
  4. Serve your warm fruit salad with the yogurt and cinnamon sticks. Delicious!
                                How do you make leaves fall off of trees?
                                You don’t — they do it
                                autumn-atically!
 
                             
                        Why does Humpty Dumpty
                                    love autumn?
                      Because Humpty Dumpty
                                   had a great fall!
 
                             
                              What do you call
                            a DJ on Halloween?
                             The boogie-man!
 
                   
              I’d make a skeleton joke for Halloween.
          But you wouldn’t find it very humerus!
 
What is a tree’s least favorite month?
Sep-TIMBER!!
How Many
Squares?
There are more than you might think!
Health & Balance
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Word Sudoku
We know you try to keep your body in shape, but it’s important to give your brain a workout too!
Just like normal number sudoku, but way harder when it’s words instead! You can only use each word ONCE in each row, column, and 3x2 box. Good luck!
Mary McMillan: The Founding Mother of Physical Therapy
Often credited as being the first Physical Therapist, Mary McMillan (1880-1959) was a very special and pioneering person in the world of Physical Therapy.
Born in Massachusetts, Mary lost  her mother and sister at a young age and went to live in England with her aunt where she studied physiology, massage therapy, and rehabilitation, spurred by a strong calling to help others.
Before there was even such a      thing as Physical Therapy, Mary worked using massage therapy to help polio patients at a children’s hospital. Later, WWI saw the need   to rehabilitate many wounded soldiers. Mary was the first-ever Physical Therapy aide in the US Army, where she worked as the Head Reconstruction Aide at Walter Reed General Hospital in Washington,
DC, setting up the first ever Physical Therapy department.
While working at Walter Reed General Hospital, Mary taught others Physical Therapy and wrote the  first book on the subject, Massage and Therapeutic Exercise, which is still in print today in many languages around the world.
Mary created a national organization for Physical Therapy, the American Women’s Physical Therapeutics Association (AWPT), training and standardizing the practice of female “reconstruction aides,” which later became the APTA (American Physical Therapy Association). Women,     such as Mary, played a key role in establishing Physical Therapy as we know it today.
In the late 1930s, Mary worked in China, setting up a Physical Therapy training center there. However, WWII
Mary McMillan was the founder and first President of the American Women's Physical Therapeutic Association
led to Mary being held as a prisoner of war, where even still, she set up a camp hospital and Physical Therapy center. Mary was repatriated but died in 1959 from health complications related to her time in the camp.Here’s to a courageous and dedicated forerunner of Physical Therapy!
Fall 2022
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FYZICAL Gainesville
5201 NW 34th BLVD, Gainesville, FL, 32605
(352) 240-1136
 
www.fyzical.com/gainesville
In our next issue
As winter approaches, we’ll be back next season with another magazine full of information and inspiration.
Going It Alone?
Being active can boost your mood! If you’re usually a solo fitness type, you might consider a group class and enjoy additional mental health benefits. Some of these benefits include exposure to a social and fun environment, friendly competition and camaraderie. Team sports are all about supporting your teammates, and are great for counteracting loneliness and social isolation, both of which are linked to physical and mental health issues.
The Benefits of Group Exercise
As kids, we loved to get together to play with our friends. As adults, we still enjoy being active with friends, but don’t always feel that we have the time or opportunity to do so. Group exercise provides us with a chance to feel young again and be physically active with others.
A variety of group exercise formats exist, from aerobics and dance choreographed to music, to Pilates, yoga, step, indoor cycling,
kickboxing, and boot camps; the list is endless! Group exercise offers many benefits you might miss if you choose to work out on your own. Let’s take a look at how these benefits might apply to you.
A common reason given for quitting an exercise program is boredom. An assortment of class formats will keep you motivated and interested as well as give you different instructor styles, music selection, and interaction with others. You’ll find that an hour-long workout goes by quickly when music plays and you’re trying new exercises. Many people stay interested because of the social atmosphere provided by group exercise, offering camaraderie and accountability.
Most people know exercise is good for them and want to begin exercising. They’re bombarded with urgent messages from the media to exercise but receive little guidance on how to start that process. This can be overwhelming, especially when our lives are hectic. Group exercise offers a workout for all levels, ranging from beginner to advanced. Participants can rely on their instructors to provide a safe and effective workout, while focusing on actively engaging and having fun! When people exercise on their own, they often skip portions of a workout they know less about or are not their favorite. Group exercise motivates people to try those more challenging components of an exercise program because you see others attempting them as well. An appropriately designed class includes warm-up, cool-down, and flexibility in addition to the conditioning section. The fitness professional is not only developing the components of the workout but also the intensity, so the class is designed to improve your fitness over time.
Many people quit an exercise program because of time constraints. Participating in group exercise may help overcome this obstacle. Some facilities offer 30- or 45-minute classes for those with limited time. Try a spin class on your lunch break!
Lastly, group exercise appeals to many people because of its variety. Traditionally, group exercise was available inside a fitness facility in the form of aerobics choreographed to music. While this still exists, many non-traditional group exercise classes are emerging, some even outside. There are boot camps at your local park, yoga on the beach, ski conditioning at the soccer field, trekking on the bike trails, stroller-walking classes in your neighborhood, and dance at the local recreation facility. Regardless of your passion or interest, moving is most important. Group exercise offers an outlet for people to do this while having fun!