Dubuque Physical Therapy | Sports & Orthopedic PT

Physical and Mental Health Tips for the Holiday Season

Written by Laura Timmerman, PT, DPT, OCS

The holidays are the most wonderful time of the year… right? They sure can be! Filled with quality time spent with friends and family, remembering all we are thankful for, and looking forward to what the new year will bring. But the holidays are also known for overeating rich food, trying to pack everything in (seeing every single family member on both sides in the same day?) and a lot more sedentary time to sit around and chat.

Now those last few things don’t have to be a bad thing. I am a firm believer in trying to find balance in your life and the holidays are no exception. I truthfully want everyone to enjoy the holiday season, but without sending your physical and mental health backwards. Here are just a few tips to stay on track with your health over the holidays while still enjoying all that the season has to offer.

BODY HEALTH

Specifically, I want to talk about your musculoskeletal system, or your muscles, bones and joints. The holidays usually involve get togethers with family and friends, and sometimes this involves a lot of sitting around. Now I am all for diving into a great conversation, especially with an elderly person or someone you haven’t seen in a while, but here is your reminder to build in some time to move your body as well.

  • If you know the day is going to involve a lot of sit-down time, sneak in a walk or strength training session before you leave your house.
  • Grab someone else who wants to converse but also move their bodies and take the dog for a walk.
  • Don’t forget about the Turkey Trot on Thanksgiving morning!
  • Go outside and play with the kids! A family flag football game is always fun on Thanksgiving. Or when was the last time you went sledding or had a snowball fight!?
  • Even better, if you can plan to get the whole family together to do something active, you’re helping everyone stay healthier! Plan a trip to the ice-skating rink, go bowling, or go for a hike if it’s nice out (or snowshoe if there is snow. PRO TIP: Swiss Valley in Dubuque rents out snowshoes for free)!

MENTAL HEALTH

Remember how I said before it is all about balance? That is how I like to look at mental health. I am definitely no expert, and if you feel like you need an expert, there are some great psychologists in our area who have even more tips and ways to work through the stresses of the holidays.

  • I’m going to start with what I think is the hardest one: IT’S OK TO SAY NO. By saying no to something, you might disappoint someone or make someone angry, but when you say no to one thing you are saying yes to another thing. In this case it might be saying yes to maintaining your mental health. Overwhelming yourself with going to too many places or trying to squeeze it all in might work for some people, but it might not be OK for everyone. Listen to what your brain and body are telling you.
  • There are some great groups in the tri-state area that would love volunteers over the holidays. Bringing joy to others is a great way to bring some joy into your life too. Dubuque Toys for Tots  Salvation Army of Dubuque United Way of Dubuque
  • Find a way to connect with people that decreases the stress or workload for you. If that means spreading out seeing all the people you want to see over a few weekends, great! If that means having one day where every person is invited to your house and then you are done and can check everyone off your list, great! If you usually host the party, but just don’t think that is good for you to do this year, ask another member of your family to host! Find what works for you and your family.
  • When in doubt, if you are feeling overwhelmed, find a quiet place to step away and be alone to take some deep breaths. Preferably “diaphragmatic breaths” which is when you inhale into your belly, letting your diaphragm drop down and fully fill your lungs, rather than breathing in to the top of your chest. Research suggests diaphragmatic breathing decreases your heart rate and blood pressure in the short term and performed regularly can help manage symptoms of depression and anxiety.

DIGESTIVE HEALTH

Do we really need to talk about this one? We’ve all heard it before, but I just want to give a gentle reminder that you can enjoy the delicious food that comes around more at the holidays without completely falling off the wagon of your healthy lifestyle.

  • It’s all about portion control. Can I have a piece of pie? Absolutely! Can I have 5 pieces of pie? No, that’s probably not the best choice.
  • If you’re worried about healthy options, bring some yourself! There are some delicious recipes for festive salads or roasted veggies that do not involve cream of mushroom soup. So if you bring a side dish or two that you know is healthier, you’ll know there are some yummy options!
  • Drink plenty of water. Even though it is colder outside, you can still get dehydrated especially if you are eating food that has more sodium in it like green bean casserole, ham or bacon wrapped things or if you are drinking more adult beverages. (Speaking of that, please always have a DD as an option! Let’s all stay safe this holiday season!)

So, lets summarize.

Move your body. Take some deep breaths and let yourself say no sometimes. Find some healthy food choices this holiday season, but enjoy your favorites as well. Work towards balance!

I hope you enjoy the upcoming holiday season and can maintain your health at the same time! Cheers!

25 Years of Dubuque Physical Therapy: An Interview with Jason Meyer

This summer, we have been highlighting our 25th Anniversary, so we wanted to hear from the man in charge, the owner of Dubuque Physical Therapy, Jason Meyer, PT. I recently asked Jason a few questions about the things he has learned along the way, where DPT started and where it is headed. Check out the interview below!

Did you always know you wanted to own your own PT clinic? What made you decide you wanted to be a clinic owner?

Jason – Not initially, but soon after starting my career as a PT for another company, I quickly realized I wanted to do things differently.  I grew up working in my family’s small business and I got to see the advantages and disadvantages of being your own boss. When the opportunity came for me to buy Dubuque Physical Therapy (DPT) in 2008, my wife and I decided it was the right choice for me professionally and for our future.

What did you learn from Mel and the other veteran PTs you worked with at the start of your career that you still use today?

Jason – I first met Mel Harvey, who was the previous owner of DPT, in 1998 when I was a PT student at the University of Iowa doing one of my last clinical rotations before I graduated. He was my clinical instructor and I had the opportunity to work and learn alongside him for 8 weeks. It was amazing. You could even say life changing looking back on it now. I remember on the last day of my rotation we were meeting to talk about the past 8 weeks and I told him that if he ever needed another PT he should hire me. About 2 years later that call came and I joined DPT as a staff physical therapist in 2000.  I learned a lot both clinically and professionally from Mel over the next 8 years. He was always willing to share his years of experience and knowledge to help answer any questions I had about a patient and he created a very positive learning environment.

Over the past 25 years, what has surprised you about the growth or direction of Dubuque PT? Did it go just the way you planned?

Jason – When I started with DPT it was a small clinic, just Mel and I as PT’s and a few support staff. DPT started in the basement of Westside Orthopedic building owned by Dr. Field. As we grew, we moved up to the third floor of that same building. I took ownership of DPT in 2008 and later that same year opened our second location on Delhi St in the lower level of the Klauer Optical building where we continue to see clients today. In 2016 I moved DPT from the Westside Orthopedics building into our current location on the corner of Asbury and John F Kennedy Rd. DPT has seen a steady growth since 2008(except 2020 obviously, thank you COVID-19). I think that growth can be attributed to our reputation of providing exceptional service, bringing the latest techniques and technology to the area, and the extraordinary staff I have had over the years.

I would love to say things went exactly as I had planned but anyone who has run a business know things never go as planned. Some things you just can’t plan for – like the building you are renting gets sold or COVID-19 happens. When plans change you must adapt. I did not have a business degree, marketing degree, or HR experience but had to learn those things along the way. The journey has not always been smooth but I would not change how things have turned out so far.

How does Dubuque Physical Therapy try to bring the best therapy to the area? What sets Dubuque PT apart?

Jason – It has always been my goal to be on top of the latest techniques and technology but still incorporate all the things that have worked so well for so long. DPT was the first clinic to bring instrument/augmented soft tissue release(ASTYM), vibration therapy, dry needling, Class IV deep tissue laser, and now musculoskeletal diagnostic ultrasound to the area. I also encourage all my therapists to work in a collaborative manner to get clients the best possible outcome. We all learn from each other and sometimes two or three brains are better than one. We try to promote a positive and fun environment because lets face it, sometimes PT is not always fun. Finally, I feel what sets DPT apart is definitely my staff. I am a big believer in fate or luck, whatever you want to call it. I have been fortunate over the years to have some of the most talented, knowledgeable, professional, and compassionate staff work at DPT.

What do you love about your job?

Jason – For me, there is nothing better than helping people who are in pain or have lost the ability to do things they enjoy, get back to living their lives. I like the process of trying to figure out what is the source of someone’s pain or figuring out what is preventing them from enjoying life and helping restore a better quality of life. I also enjoy the ability to get to know all my clients on a personal level. When you work with someone for 45 minutes 2-3 times a week for weeks to months, you get to know about them, their hobbies, and families. I really do have a very fulfilling career (except for paperwork and dealing with insurance companies. Anyone who works in healthcare knows what I am talking about!).

Where is Dubuque PT heading in the next 10 years (or 25 years!!)? What would you like to see grow/improve?

Jason – I am excited for the future of DPT but can’t predict what will happen. The plan is to continue to strive to be the best at what we do, continue to learn and grow along the way, and try to have fun doing it.

(Interview conducted by Dubuque Physical Therapy Marketing Director and physical therapist Laura Timmerman, PT, DPT, OCS).

Returning to Activity After a Pandemic

(Used with permission from The American Physical Therapy Association, July 2021)

During the COVID-19 pandemic, activity levels dropped for a lot of people. Between stay at
home orders, gym closures and working from home, people became more sedentary. On top of
that, there were shortages of equipment like dumbbells and bicycles, making staying active at
home difficult even if you wanted to.

But this summer, things look different; vaccines are widely available, restrictions are loosening
and people are looking to get active and enjoy the warm weather. That’s all good news, but if
you had a long break from activity, your body might not be ready to jump right back in. Here
are a few tips to help you get more active without getting hurt:

Start Slow

If you’re a runner, think about a walk to run program
If you’re a weight lifter, start with lighter weights and less reps.
● Whatever your activity of choice is, start with short periods of activity and gradually
work your way back up.

Warm Up and Cool Down

Warming up gets your heart and lungs ramped up and prepares your muscles and tendons for
the increase in activity about to come. Include some light cardio like jogging, calisthenics, or
cycling, followed by active stretching like butt kicks, high knees, or yoga.

Cooling down transitions your body back to a lower state of stress – it brings your heart rate and
breathing down, decreases blood flow to your muscles and back to places like your digestive
system, and helps you relax. It’s also a great place for static stretches if you need some work on
your flexibility.

Take A Day Off

Rest days let your body recover and keep you from getting burned out. Not enough exercise
isn’t good for you, but too much of a good thing can cause problems too.

Watch for early signs of injury

Some soreness for a few days after activity is normal, especially if you’ve had a long break. But
there are a few common issues to watch out for as you return to activity:
Swelling or bruising
Joint pain, especially in the knees or shoulders
Foot pain, which could be a sign of plantar fasciitis
Muscle strains – particularly common in the hamstrings
Sprains – most common in the ankle

Any of these issues justifies a call to your physical therapist. Getting checked out early can
prevent an injury that derails your attempt to return to activity. PTs see all of the issues just
mentioned on a regular basis and can help safely guide you back into a more active lifestyle.