There’s nothing like enjoying homemade fruit popsicles on a hot summer day. The problem with the store-bought variety, however, is that they typically contain high fructose corn syrup and artificial flavors.  Making homemade fruit popsicles are a great alternative, however, and an ideal way to add more nutrients into your day without using refined sugar (not to mention, a really fun way for kids and adults alike to experiment in the kitchen!!).
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Cool off and take a "bite" out of summer by trying some of the following delicious popsicle recipes.  They are low in calories and guilt free!

Peach Strawberry Yogurt Popsicles

• 3 cups strawberries , pureed to 1 1/2 cup
• 3 cups peaches , peeled and sliced, pureed to 1 1/2 cup
• 2 tablespoons honey , divided
• 2/3 cup vanilla greek yogurt

Instructions:

1. In a blender, puree strawberries with four teaspoons honey then set aside. Clean blender, puree sliced peaches with two teaspoons, honey, set aside.
2. Layer the popsicles as follows; 2 teaspoons strawberry puree, one teaspoon yogurt, two teaspoons mango puree and repeat. Make a fruit puree your last layer.
3. Tap the mold on the counter to make sure all of the layers settle. Use a small spoon to drag vertically from the bottom to the top of the mold a few times to create a swirled pattern.
4. Gently tap the molds on the countertop to remove any air bubbles. Insert the popsicle sticks, and then freeze for at least 6 hours, or overnight.

**Recipe courtesy of https://www.jessicagavin.com.

Blackberry Lemon Popsicles

• 2/3 cup lemon juice , plus zest from lemons
• 2 1/2 cups vanilla greek yogurt
• 2 1/2 cups blackberries
• 2 1/2 cup mixed berry Greek yogurt

Instructions:

1. In a medium-sized bowl whisk together lemon juice, zest, and vanilla yogurt, set aside.
2. Puree blackberries and mixed berry yogurt, set aside.
3. Layer the popsicles as follows; 1 tablespoon lemon, 1 tablespoon blackberry, repeat. Swirl layers if desired.
4. Gently tap the molds on the countertop to remove any air bubbles. Insert the popsicle sticks, and then freeze for at least 6 hours, or overnight.

**Recipe courtesy of https://www.jessicagavin.com.

Chocolate Fudge Paletas 
1 cup light coconut milk
1/2 cup cocoa powder
3 tablespoons pure maple syrup
1 tablespoon instant espresso powder
2 avocados
Pinch of sea salt
Instructions:

1. In a small saucepan, heat the coconut milk, cocoa powder, maple syrup and instant espresso over medium heat, stirring to combine.
2. Pour this mixture into a high-speed blender, add the avocado flesh and the salt, and blend until smooth. Adjust the salt and maple syrup to taste.
3. Pour the mixture into ice pop molds, leaving about a 1/4-inch space at the top. Place the mold covering on top, and gently slide a wooden ice pop stick into each opening. Freeze overnight.
4. To serve, run the molds under hot water just enough to loosen the paletas and enjoy.

**Recipe courtesy of www.dailyburn.com.

Cherry Lime Popsicle with Honey
1 cup water
1/4 cup honey
2 cups cherries
1/3 cup lime juice
Instructions:

1. In a sauce pan, combine the water and honey. Heat on medium-high while stirring until most of the honey has disintegrated. Some foam might occur, stir and set aside.
2. Pit the cherries and juice the lime. Combine in a food processor and the water and honey mixture. Process until smooth and almost no cherry pieces remain.
3. Pour into cup or a popsicle mold and add wooden sticks. Freeze for at least 6 hours or overnight. Carefully remove from molds using hot water along the outside. Enjoy or store in freezer.

*Recipe courtesy of www.sweet-remedy.com.

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In order to help you get to know us a little better, we thought it would be fun to feature staff members from time to time. That said, please allow us to introduce you to one of our fabulous PT's: Chris Markham.

Holding a Doctorate in Physical Therapy (with concentration on Orthopedic and Manual Therapy) from the University of St. Augustine School for Health Sciences, Chris also has a Master's Degree in Exercise Science from Mississippi State University and is a member of the American Physical Therapy Association. When asked about his reason for choosing PT as a career, Chris stated, "The prospect of being able to help people get out of pain and improve their quality of life was something that really appealed to me. It was only natural that I entered the field of physical therapy. Through the use of proven, hands-on therapies and the many modalities available at The Smith Clinic, I am able to address a wide variety of conditions. I find that educating patients about their condition makes a positive impact on their recovery and can decrease their chances of re-injury.”

​Chris is truly one of kind, with the unique gifts of compassion and a gentle spirit. We are so blessed to have him as a part of The Smith Clinic family!

The "rotator cuff" is the group of 4 muscles and their tendons responsible for keeping the shoulder joint stable. Injuries to the rotator cuff are common—either from accident or trauma, or with repeated overuse of the shoulder. Risk of injury can vary, but generally increases as a person ages. Rotator cuff tears are more common later in life, but also can occur in younger people. When left untreated, a rotator cuff tear can cause severe pain and a decrease in the ability to use the arm.

A recent study in the Journal of Shoulder and Elbow Surgery looked at whether or not physical therapy can help avoid surgery on a rotator cuff tear. The MOON Shoulder Group, which is a multi-center network of research teams around the country, followed a group of 381 patients with atraumatic full-thickness tears of the rotator cuff for a minimum of two tears. The patients performed 6-12 weeks of nonoperative physical therapy focusing on basic rotator cuff strengthening, soft tissue mobilization, and joint mobilizations. At the six-week mark, patients were assessed and 9% chose to have rotator cuff repair surgery at that point. At 12-weeks, an additional 6% chose to have surgery, and, in total, 26% of patients decided to have surgery by the 2-year follow-up mark. That means nearly 75% of patients avoided rotator cuff repair surgery by performing physical therapy despite having full thickness cuff tears. 

Physical Therapy can help you reduce the worsening of the symptoms of a rotator cuff tear and even decrease your risk of worsening a tear, especially if you seek assistance at the first sign of shoulder pain or discomfort. To avoid developing a rotator cuff tear from an existing shoulder problem, it is imperative to stop performing actions that could make it worse. Your physical therapist will help you strengthen your rotator cuff muscles, train you to avoid potentially harmful positions, and determine when it is appropriate for you to return to your normal activities.

To maintain shoulder health and prevent rotator cuff tears, we recommend that you:

• Avoid repeated overhead arm positions that may cause shoulder pain. If your job requires such movements, seek out the advice of a physical therapist to learn arm positions that may be used with less risk.
• Apply rotator-cuff muscle and shoulder-blade strengthening exercises into your normal exercise routine. The strength of the rotator cuff is just as important as the strength of any other muscle group. To avoid potential harm to the rotator cuff, general strengthening and fitness programs may improve shoulder health.
• Practice good posture. A forward position of the head and shoulders has been shown to alter shoulder-blade position and create shoulder impingement syndrome.
• Avoid sleeping on your side with your arm stretched overhead, or lying on your shoulder. These positions can begin the process that causes rotator cuff damage and may be associated with increasing your pain level.
• Avoid smoking; it can decrease the blood flow to your rotator cuff.
• Consult a physical therapist at the first sign of symptoms.

Our physical therapists will work with you to restore your range of motion, muscle strength, and coordination, so that you can return to your regular activities. In some cases, you may learn to modify your physical activity so that you put less stress on your shoulder.  If you do decide to have surgery, your physical therapist can help you both before and after the procedure. Regardless of which treatment you have—physical therapy only, or surgery and physical therapy—early treatment can help you speed the healing process and avoid permanent damage.

If you are suffering from the symptoms due to a rotator cuff tear, call us today. We can get you the help and relief you need and get you back to doing the things you love without experiencing pain!

​Now that the weather is warming up, you might be thinking about adding some fresh new recipes to the mix!  This article from EatingWell.com shares some yummy and HEALTHY options to spice things up AND keep you eating healthy this Spring!  

Stretching of the joints, muscles, and nerves is very important to ensure there are no imbalances throughout the musculoskeletal system. Stretching keeps the muscles flexible, strong, in turn helping maintain a range of motion in the joints. Without stretching, the muscles shorten and become tight. Below are 5 stretches that may help relieve symptoms you may be having in your back.  

LUMBAR EXTENSION STRETCHES
These are good for individuals who may have a disc herniation. They should be performed with caution for anyone who has spinal stenosis or any known fractures in their vertebrae.
Prone Press Up: Begin by lying on your stomach, elbows bent underneath you and palms flat on the surface. Keeping your hips and pelvis in contact with the surface, lift your upper torso off the mat with your arms, keeping your back muscles relaxed. Only go as high as you are comfortable. Perform 10 repetitions holding each one for 10 seconds each, working your way to 30 seconds.

LUMBAR FLEXION STRETCHES
Flexion based stretches are good for those with spinal stenosis or tightness through the lower lumbar musculature.
Single Knee to Chest: Begin by lying on your back with both knees bent. Bring one knee up towards your chest. Perform 2-3 repetitions, holding each one for 15-30 seconds. You may feel a stretch along the lower back or buttocks area. You may also perform this with both legs up towards your chest if it is comfortable.

NERVE STRETCHES
Just as you can stretch a muscle, you can stretch a nerve. Nerve stretches are very important to perform if you have any radiating pain from your lower back into your buttocks or legs. Nerve stretches are also very important to perform after lumbar surgery to ensure that there is no scar tissue adhering the nerve to any internal structures.
Sciatic Nerve Stretch: This stretch should be performed if the majority of the radiating pain into the legs is felt in the buttocks, back of the leg, and/or through the calf and foot. This follows the pathway of the sciatic nerve. By stretching the nerve, it can help to desensitize it so that it will not cause as much pain. Perform this stretch by lying on your back with your hand behind one knee, preferable the leg with the sciatic pain.  Straighten your knee then alternate flexing your ankle back and forth.   Hold your ankle in each position for a few seconds.  Perform 10 repetitions on each side.

Spring is finally here, and with it comes a new and exciting season of outdoor activities! As soon as the first hint of spring arrives, we want to head outside to play golf, tennis, go for a walk or maybe enjoy a bike ride. Jumping into a new fitness routine too hard or too fast, however, can quickly result in injury if you're not careful. Stay safe and reduce your risk of injury while getting in shape this spring by following these tips for sports injury prevention:
Consult a Physician
Before you begin a new sport or jump back into an old one, visit your family physician. With a visit to your doctor, you can find out if old injuries have properly healed and/or ensure old injuries do not become chronic problems.
Build Gradually
If it has been some time since participating in an activity, slowly ease into it to reduce the risk of an injury. Light exercise like leisurely walking can help build stamina. Gradually increase the intensity level before you actively jump into a new activity.
Warm Up & Stretch
Warming up and stretching go hand in hand, but it is important to remember that they are different from one another. Sports injuries are most commonly caused by improper warm ups. Warm up with a low-level activity like jump rope or jumping jacks before you stretch, then stretch to improve blood circulation and increase flexibility, and continue to raise muscle temperatures after a warm up.
Use Proper Techniques & Take Breaks
Many sports require the use of different techniques. Learn the correct technique that is associated with a sport to lessen the risk of sports-related injuries to tendons, bones, and muscles. It's also important to rest during physical activities, whether it is a leisurely activity, practice or a game.
Play Safe & Hydrate
When you participate in different sports or activities, it's important to know the rules to help prevent injuries from occurring. In addition, be sure to keep the body hydrated, which allows the heart to pump blood easily and helps the muscles work more efficiently. As temperatures rise, it's extremely important to drink plenty of water. Someone who sweats heavily requires more fluid than someone who does not perspire as heavily.
Take Time Off & Don't Play if You Are Injured
Give yourself at least 1 or 2 days a week to take a break from your sport or activity, and give your muscles a chance to repair themselves. Recovery time is crucial and, without rest, people are at risk for repetitive or chronic injury. It may be difficult, but do not continue to participate in sports or activities if you have sustained an injury. It is not safe to "play through the pain" and could result in a more severe injury or a chronic problem. Allow the injury time to heal before you return to practice.
If you start to feel some aches and pains after "springing back into action," follow up with one of our physical therapists at The Smith Clinic. This will give you the opportunity to assess whether your problem needs medical intervention or can be treated with a home exercise program. The sooner you address the issue, the faster you can get back to your favorite outdoor activities.

We don't know about you, but we're about ready to fast-forward to warm spring days and patio dinners. Fortunately, we have lots of fresh and cheerful seasonal recipes to carry us through the remainder of winter.  One recipe we are really excited to try is Avacado & Citrus "Ceviche" .  Loaded with oranges and grapefruit, and combined with perfectly ripe diced avocado, this recipe makes a cheerful party appetizer or dip. It’s healthy, too!

This recipe is simple to make; you’ll just need a cutting board, sharp knife and serving bowl. The produce preparation is a bit labor intensive, though, so don’t plan on making this in a big hurry. 

Avocado & Citrus “Ceviche”

•   Prep Time: 30 minutes​
•   Yield: 6 servings

INGREDIENTS

• 1 large grapefruit (preferably Ruby Red or another sweet variety)
• 2 medium oranges
• 2 large avocados or 4 small avocados, diced
• ½ cup finely chopped red onion
• ½ cup chopped fresh cilantro
• ½ medium jalapeño, seeds and membranes removed, finely chopped (use the full jalapeño if you like spice)
• ¼ cup lime juice (about about 2 limes), more to taste
• ½ teaspoon fine sea salt, to taste
• Optional: Tortilla chips, for serving

INSTRUCTIONS

1. To prepare the citrus: Peel the skin from the grapefruit and oranges. Then slice across the center lines to make ¼″ thick rounds (see photos). Gently tug the rounds apart to make little wedges of fruit, about 2 segments each.
2. In a medium serving bowl, combine the citrus wedges, avocado, onion, cilantro, jalapeño, lime juice and salt. Gently toss to combine. Adjust to taste—be generous with salt (it helps counteract the bitterness of the grapefruit) and add more lime juice if it needs more citrusy punch.
3. Serve promptly, with tortilla chips on the side if you’d like. This ceviche is best consumed within a few hours, but there’s enough citrus juice in there to keep the avocado relatively fresh for 1 to 2 days. Store leftovers in the refrigerator, in a Ziploc bag with the air squeezed out to minimize browning.

This month we are pleased to feature Michael Graves, Junior, in our Patient Spotlight.  A recent knee injury brought Michael to The Smith Clinic, and what a joy it has been getting to know him!

A student at Germantown High School, Michael is a native Memphian, and his favorite thing about living in Memphis is the pyramid.  In his free time, Michael enjoys playing football and spending time with his family. 

Speaking of family, after experiencing great success through physical therapy at The Smith Clinic, Michael's father, Michael Graves, Sr., became a patient as well!  When asked about his experience at the clinic, Michael stated, "They have treated my father and I with such good care and have helped me get back to doing what I love."  

In discussing his biggest challenge in doing PT, Michael mentioned staying motivated and continuing to push himself was his biggest hurdle.  He also expressed, however, that the process led him to gain more confidence in himself.  

Michael's favorite part about coming to The Smith Clinic is, "The loving and welcoming of the staff."  The admiration is mutual, Michael!   We have loved having you and your dad as patients!   You are a kind, bright and determined young man.  It has been an honor to work alongside you and a thrill to watch you thrive!  ​

It's fitting that, in the month of Valentine's Day, comes another reason to turn your attention to the heart, as February is also American Heart Month.  Did you know that The Center for Disease Control and Prevention (CDC) lists heart disease as the leading cause of death in the U.S., killing even more Americans than cancer? 
The good news is making small changes to your daily life can improve your health, in turn lowering your chances of heart disease. These changes can include: adding exercise to your routine, quitting smoking (which you should do regardless) and (probably the easiest change to make) improving your diet by incorporating heart-healthy foods.
When it comes to incorporating heart-healthy foods, below are some of our favorite foods that both taste great and improve cardiovascular health:
Fish:  Fish such as salmon and tuna are high in omega-3 fatty acids that help keep your blood flowing and lower blood pressure and triglyceride levels, which, in turn, lowers your risk of heart disease. Not a fish person? Try taking fish oil supplements instead.
Oatmeal:  This breakfast staple is high in soluble fiber that helps eliminate "bad" LDL cholesterol from the body. But, be sure to eat whole or rolled oats as opposed to instant oat that can contain high amounts of sugar.
Nuts:  Walnuts, almonds and cashews are full of healthy fats that can improve cholesterol levels when used in place of saturated fats. Avoid salted varieties, however, as they are high in sodium.  Also, consume them in moderation, as they are very calorie dense.
Berries:  Berries are nature's super fruits. Blackberries, blueberries, strawberries and raspberries are full of rich vitamins, antioxidants, phytonutrients and soluble fiber, all of which help decrease chances of a heart attack. They can also decrease inflammation, which is crucial to one's health and well-being.
Potatoes:  This food is high in potassium and fiber that lowers blood pressure and the risk of heart disease.
Tomatoes:  Tomatoes contain lycopene that helps to rid the body of bad cholesterol.
Dark chocolate: Make sure you look for dark chocolate made up of at least 70% cocoa. It contains flavonoids called polyphenols that help to reduce blood pressure, inflammation and the chance of clotting.
In addition to a healthy lifestyle, another key component to fighting heart disease is awareness.  Tell a friend or a family member and get as many people as you can to join the new healthy you! It's proven that, when you team up with a group of people living a healthy life with you, the easier it will be for everyone to maintain this lifestyle by encouraging each other.  
While you can't change things like age and family history, even modest changes and actions can improve your heart health and lower your risk by as much as 80 percent. By striving for a healthy lifestyle, building awareness and encouraging others, together we can help prevent heart disease. Don't wait until it's too late...start your journey to a healthy heart today!