Health & Wellness Newsletter by Marketplace Wellness
Combat Through Pain From Health & Wellness NEWSLETTER The Newsletter About Your Health & Caring For Your Body TENDINITIS
Athletes are naturally at an increased risk for experiencing injuries. This is not as a result of any particular health issue that athletes typically have in common. Instead, it is a simple exposure equation. The more frequently you push yourself to try new things, to engage in physical activity, or to push yourself to reach a new goal, the more you are going to increase your risk for potential injury. On more days than not, the injury won’t happen, but as every athlete knows, it only takes one bad day — one day when fatigue throws off your form just enough to cause your gait to be off, for you to feel a little distracted and not realize an obstacle is coming up, or just a fluke of a moment in which something goes wrong and you go down. What makes matters worse is the fact that many athletes attempt to push past the pain of their initial injuries, which often leads to those injuries becoming more severe. Working with a physical therapist is especially important for athletes for this reason. A physical therapist can help identify potential issues with posture or form that may increase your risk for injury, help identify potential injuries as they develop, and assess the severity of and best
treatment options for those injuries as soon as possible, so you always know exactly what your body needs to feel at its best. Understanding tendinitis. While there are some sports injuries that happen after a bad day, there are others that develop over time. Tendinitis is an incredibly common issue that causes pain to develop in the joints. This can impact the hips, knees, elbows or shoulders. Pain caused by tendinitis can impact everyday activities, making it exceedingly difficult to remain comfortable day to day or to remain active. Tendinitis can make simple activities such as picking up a gallon of milk or attempting to put something away on a shelf over your head incredibly painful and challenging. Unfortunately, when tendinitis develops, it often sticks around. This means that pain that begins as frustrating and seemingly minor can quickly become chronic and incredibly painful. Working with a physical therapist is the best way to address tendinitis pain early on, to improve range of motion and reduce the severity of your pain without having to turn to pain medications.
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Health & Wellness NEWSLETTER The Newsletter About Your Health & Caring For Your Body
TENDINITIS Combat Through Pain From
INSIDE • Combat Through Pain From Tendinitis • What Is Tendinitis? • Exercise Essentials • Stress Management Workshops
WHAT IS TENDINITIS?
Tendinitis is a common issue among athletes because it develops as a result of overuse. While the average personmay engage in standard physical tasks such as walking or typing, an athlete takes that repetitive behavior to a new level. Consider a tennis player, for example. In addition to running and jumping, a skilled tennis player will spend hours every week swinging the racket, and this could result in added wear and tear on the elbows and wrists, not to mention the shoulders. Every bone in the body is connected with muscular fibers called tendons. The tendons are flexible, allowing the body to move more freely by letting bones stretch apart or move in one direction or another. Tendinitis occurs when the tendons become inflamed. Swelling in the tendons can make movement painful and difficult. Typically, when pain is caused as a result of tendinitis, the pain is isolated at the noted areas of the body. Thismeans that a tennis player may experience tendinitis in the elbow or shoulder, whereas a runner may be more likely
to experience it in the Achilles tendon. In fact, this is why tendinitis in the elbow is frequently referred to as tennis elbow, while Achilles tendinitis is sometimes referred to as runner’s ankles or runner’s heels. Treating tendinitis The best treatment for tendinitis is time. Unfortunately, this is something that many people are unable to give to an injury. When tendinitis develops, the best thing to do is to use ice and to relax that part of the body. Taking a few days off of practice or away from your workout may be sufficient, but in other cases, this may require a few days in a wheelchair or on crutches, with the bulk of your weight off of the affected area. Working with a physical therapist can help you identify the best treatment methods for tendinitis. Your physical therapist can also help you identify the best range of motion and strength-building activities to reduce your likelihood of developing tendinitis. For more information about preventing or treating pain from tendinitis, contact us.
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CHINO 14682 Central Ave Chino, CA 91710
REDLANDS 500 N. Orange St. Redlands, CA 92374
BEAUMONT 1620 E. 2nd St. Beaumont, CA 92223
Heel Spurs vs. PLANTAR FASCIITIS
What exactly are heel spurs and plantar fasciitis? While similar to one another, they have a couple distinct differences: Heel spurs are calcium deposits that grow on the bottom of the heel. They can cause bone-like protrusions that stick out of the flat underside of the heel, causing soreness or pain. Many people will describe the feeling of heel spurs as “a pin sticking into their heel,” typically with peak pain occurring in the morning and gradually slowing throughout the rest of the day. However, heel spurs can also be painless – some people only notice them due to inflammation and x-ray evidence. If you notice swelling, pain, or protrusions at your heel sites, make sure you consult with a doctor immediately. Plantar fasciitis, also colloquially referred to as “policeman’s heel,” is a bit different. It can either develop on its own or as a symptomatic response to heel spurs. It is an inflammation of the “plantar fascia,” which is a long tissue at the bottom of your feet that connects from the heel bone to the toes. Because of the range of tissue, you may feel pain or soreness in your heel, toes, or the entirety of your foot’s underside. People with plantar fasciitis also report their peak pain occurring in the morning, describing it as a “stabbing pain” that seems to alleviate with mobility as the day progresses. It is also important to contact a doctor if you notice swelling or pain at the bottom of your foot, as it may be a sign of plantar fasciitis, and could be a symptom of heel spurs. How do these form? Like many physical ailments, heel spurs and plantar fasciitis typically form from physical exertion. A lot of people tend to notice them when they are engaging in physical activity more often than usual, or when they are spending an abnormal amount of time on their feet compared to their average daily routine. Some common causes of heel spurs include: • Excessive amounts of walking, jogging, or running, especially on hard surfaces. • Changes or irregularities in walking gait, especially in which unusual amounts Some common causes of plantar fasciitis include: • Spending the whole day, or excessive amounts of the day, on one’s feet; especially when it is out of the ordinary for that person. • Having either very flat or very high arches on the bottom of one’s feet. • Participating in short bursts of physical activity, especially when being followed by extended periods of rest. • Diabetes. • The coming of increased age, thus decreasing the flexibility of the plantar fascia tissue, and thinning the padding of the heel. of stress are placed on the heel. • Significant weight gain or obesity. • Poorly fitted shoes, especially those lacking arch support.
How we can help: Physical therapy is a common treatment for both heel spurs and plantar fasciitis. The pain can be treated through stretching exercises, taping of the painful area, and massage. Your physical therapist may also suggest night splints, shoe inserts, or a podiatric-specific shoe brand. Alternative treatments, such as Tylenol or Advil, can also be used in conjunction with physical therapy, if pain persists. In extreme cases, a surgical procedure can be conducted to remove a spur or release the inflammation of the plantar fascia; however, 90% of people respond well to physical therapy treatments alone, without the need for surgery. So, if you begin to notice pain in your heel or foot as you run around preparing for dinner, shoveling mounds of snow, or any other strenuous activity that this winter season will inevitably permit, don’t hesitate to give us a call! We can help alleviate any pain that you might experience.
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STRESS M A N A GEMENT WORKSHOP
ONLY $10 |LIMITED SEATING| 5:30P-6:30P FEB 6 @ 500 ORANGE ST. REDLANDS
Only 15 spots available! Don’t delay, register today by calling now!
Loren Middag Physical Therapist
If you are a part of the wellness program, you can bring a friend/family member to attend at no cost!
Exercise Essentials Try these exercises to keep your body strong and flexible...
BUTTERFLY STRETCH While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs.
SLEEPER STRETCH Start by lying on your side with the affected arm on the bottom. Your affected arm should be bent at the elbow and forearm pointed up- wards towards the ceiling as shown. Next, use your unaffected arm to gently draw your affected forearm towards the table or bed.
Strengthen Shoulders & Arms
Exercises copyright of
Loosens Legs
Healthy Seasonal Recipe CHICKEN & MUSHROOM MARSALA
INGREDIENTS • 4 chicken breast cutlets • ½ tsp ground pepper • ¼ tsp kosher salt plus ⅛ teaspoon • ¼ cup all-purpose flour
• 8 oz shiitake mushrooms • ½ cup chopped yellow onion • 1 tsp fresh thyme leaves, plus more for garnish • ½ cup Marsala • ½ cup unsalted chicken broth • ½ tbsp butter
• 3 tbsp extra-virgin olive oil • 8 oz cremini mushrooms
DIRECTIONS Season chicken with ¼ teaspoon each with pepper and salt. Place flour in a shallow dish and dredge the cutlets in it, pressing gently to fully coat. Heat 1 tablespoon oil in a large skillet over medium-high heat until shimmering. Add half the cutlets and cook until lightly browned, 2 to 3 minutes per side. Transfer to a plate. Repeat with 1 tablespoon oil and the remaining cutlets. Cover to keep warm. Add the remaining 1 tablespoon oil and creminis to the pan; cook, stirring occasionally until tender, 4 to 6 minutes. Transfer to a bowl. Add shiitakes to the pan and cook, stirring occasionally until tender, 4 to 6 minutes. Transfer to the bowl and season with the remaining ⅛ teaspoon salt. Add onion, thyme and the remaining ¼ teaspoon pepper to the pan; cook, stirring often, until the onion is translucent, 2 to 3 minutes. Return the mushrooms to the pan. Stir in Marsala and broth, scraping up any browned bits. Simmer over medium heat until slightly reduced, about 2 minutes. Remove from heat and stir in butter. Serve the chicken topped with the sauce.
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