Feeling stiff? Hoping to hurt less? Interested in moving more?
Click this link to schedule an evaluation or injury screen with Aretas Physical Therapy Hales Corners or Wauwatosa.
Fun things you’ll find in this month’s updates:
Exercise of the month
Whipped feta and hot honey crostini
Staff updates
Past events
Keith’s joke of the month
Exercise of the month: Hunting Season Prep
Bow hunting has started and gun season is coming soon! Prep your ankles, knees, and backs for long walks on uneven ground and moving a deer. You’ll want glute, core, leg, and foot and ankle stability and overall mobility, and this sequence has all of it!
Pictures from Hep2Go.
Calf mobility: stand at a tree with one foot in front of the other, making sure both heels are on the ground (not raised). Shift your weight forward until a stretch is felt in the calf on the back leg. Increase the stretch by twisting your hips side to side. Repeat on both sides for 3 rounds of 20 seconds.
Quad mobility: kneel on one knee with that foot elevated on the wheel of your car or a small bench. With the other foot planted in front of you, shift your weight forward until you feel a stretch in the kneeling quad. Increase the stretch by twisting your hips side to side. Repeat on both sides for 3 rounds of 20 seconds.
Back mobility: stand with feet shoulder width apart, about 2-3 feet away from a tree or wall. Rest your hands on the surface in front of you and shift your hips backward until you feel a stretch in your mid-upper back. Increase the stretch by dropping your chest toward the ground. Repeat for 3 rounds of 20 seconds.
Monster walks: with a band around your knees and your knees and feet wide, step forward at a diagonal with one foot, then the other. If you feel like Frankenstein walking, you’re doing it correctly. Continue for 12 steps per leg, take a break, and repeat. Complete 3 sets of 12 steps per leg. Make it harder by staying up on your toes (for ankle stability and strength).
When handling a deer:
Plan the route and clear obstacles before you start.
Use a partner, sled, cart, or other hauling aid when available. A deer can be awkward and heavy; good form doesn’t necessarily make an excessive load safe.
Keep the load close when lifting, move smoothly, and turn by stepping your feet instead of twisting your trunk.
For dragging, use a secure grip and a steady pace. Take breaks before you’re exhausted.
As usual, if the movement is painful in any way, use this link to book an appointment with one of our PT’s!
Recipe of the month: Whipped Feta and Hot Honey Crostini
Hosting friends or family for a football game or just trying to keep yourself busy while worrying about the Brewers? Enjoy this simple and delicious appetizer, from Urban Mamaz!
Ingredients:
½ cup honey
½ tablespoon apple cider vinegar
Hot sauce/sriracha, to taste
3 garlic cloves, minced
½ teaspoon red pepper flakes
4 ounces crumbled feta cheese
¼ cup cream cheese
¼ cup cottage cheese
2 baguettes, sliced and toasted
1 cup pecans, chopped
4 sprigs fresh rosemary, torn
Instructions:
Warm honey with apple cider vinegar, hot sauce, garlic, and red pepper flakes on low heat. Stir it gently until it smells amazing, then set it aside to cool a bit.
Toss the feta, cream cheese, and cottage cheese in a food processor and blend until it’s super smooth and creamy or just mix it well with an egg beater. Scrape down the sides if you need to.
Now it’s time to build your crostini. Spread a layer of whipped feta on each toasted baguette slice (or cracker). Sprinkle with pecans, drizzle with hot honey, and finish with a few rosemary leaves.
Serve right away. These are best when the bread is crisp and the honey is still a little warm.
Staff Updates:
Congratulations to Deontay Walsh, PT at Aretas PT Wauwatosa, and his wife, Ashley, on their beautiful wedding this month! Not only is Deontay an amazing therapist, but he also curates a mean playlist. Be sure to congratulate him the next time you’re in the clinic and check out pictures from his wedding and honeymoon!
Past Events:
Showcasing patient talents: Andrew Telschow, PT at Aretas PT Hales Corners, visited one of our patients at an art show, featuring her painting. We are always so proud of our patients’ accomplishments in their rehab, but are even more impressed by their talents outside the clinic!
Dry needling certifications: Therapists from Aretas PT Wauwatosa and Hales Corners attended certification courses for dry needling, a treatment modality that can help our patients’ recovery. If you’re curious about trying dry needling, our PTs can help give advice on if it’s an appropriate treatment to add to your rehab. Be sure to ask at your next appointment!
WALTS Conference: Zach Koba, PTA at Aretas PT Wauwatosa, and Kevin Eckert, owner at Aretas PT Hales Corners, presented at the WALTS Conference in Madison. Zach and Kevin presented on how Aretas supports a full career in fire: early access and return-to-duty for injured firefighters, strength and performance training, and coordination of care with physician teams. Aretas PT and Performance are here as a one-stop-shop solution for all of your needs, whether or not you’re a first responder.
Keith’s Joke of the Month
Every Monday, one of our patients at Aretas PT Hales Corners brings in a few jokes to share with patients and staff. They have become famous enough that they will now be a staple of the monthly email blast.
Where does a sandwich go when it’s sick?
The mayo clinic!
Stop in at one of our clinics for any of your physical needs: health, wellness, rehabilitation, or to hear more information and stay tuned for next month’s updates!
Helping you achieve excellence,
Aretas Physical Therapy
Aretas Physical Therapy Hales Corners: 5764 S 108th St, Hales Corners, WI 53130. 414-400-7110
Aretas Physical Therapy Wauwatosa: 10930 W Potter Rd, Ste C, Wauwatosa, WI 53226. 414-400-6556