Stay Active & Avoid Injury

Health &Wellness The Newsletter About Your Health And Caring For Your Body

“Why Wait Until You Experience An Injury To See A Physical Therapist? ” Stay Active & Avoid Injury

Whether you just like to play weekend sports, walk for exercise or are an avid athlete, injuries can happen from time to time. It’s easy to sustain an injury to your muscles, tendons, or ligaments if you do not train properly. At the microscopic level, when muscles, tendons and ligaments are over-stretched, little tears form in the tissues. Your body normally heals quickly from this. However, the severity of the injury determines how long it will take to fully recover. Sprains and Strains Severe sprains and strains may require braces and even surgery. These can range from mild to severe. Realize, that for even mild sprains, the body can take about 6 weeks to heal the soft tissue. That means adequate rest and rehabilitation is needed to fully recover from this type of injury. The recovery from this can be longer, 8 weeks or more and it is wise to have proper physical therapy rehabilitation to recover. Even old sprains and strains can stay around to haunt you if they have not been properly rehabilitated.


• Stay Active & Avoid Injury • How To Prevent Injuries • Staff News • Patient Spotlight • Exercise Essentials

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Health & Wellness The Newsletter About Your Health And Caring For Your Body

“ Imagine How Much Activity You’d Miss Out On If You Didn’t Know How To Prevent An Injuries.” Stay Active & Avoid Injury

Tendonitis Tendonitis is an inflammation of the tendons from overuse. This can be for a variety of reasons, but typically, that body part is taking the strain due to poor body mechanics. For example, tendonitis in the shoulder or elbow is typically from poor posture of the neck and upper back. This causes an altered movement in the shoulder and arm, increasing strain on the tendons. Physical therapy helps by relieving the inflammation and pain while restoring normal motion and posture. The goal of physical therapy is to get an individual back to the point where she can perform normal, everyday activities without difficulty or risk. Physical therapy can restore functional abilities to those with physical impairments or disabilities and is concerned with promotion of healthy movement, prevention of injury, and rehabilitation of an existing injury. A physical therapist (PT) examines each individual and gets advice from their physician to develop a plan using applicable treatment techniques. Techniques may include therapeutic exercise, manual therapy such as soft tissue mobilization, deep massage or myofascial release. PTs also work with people to develop fitness programs to develop, maintain and restore maximum movement, flexibility and functional ability. If you suffer from aches, pains, or would just like to move better than you used to, call Solutions Physical Therapy & Sports Medicine today to learn more about how physical therapy can help you LIVE LIFE PAIN FREE! Did You Know?... “Like your muscles, your bones get stronger when you make them work . Weight-bearing and resistance exercises are important for building bones and keeping them strong. ” - National Osteoporosis Foundation injury.html

“Can I Really Learn To Avoid Injuries With Physical Therapy? ”

How To Prevent Injuries Strength Training Strength training is moving the joints through a range of motion against resistance, requiring the muscles to expend energy and contract forcefully to move the bones. It can be done using various types of resistance, with or without equipment. Strength training should be implemented in the conditioning program of all sports, not just strength sports. The increase in speed, strength, agility and muscular endurance will benefit athletes of every sport. Strength training has been proven to help prevent injury as well. Hydrate and nutrition Your body is more than 70 percent water and therefore requires water to be supple and function at its best. Without adequate water and nutrition, your body’s tissues are more prone to injury. Stay within your abilities We have all heard of the term “weekend warrior” which means a person that has not prepared their body at all to go out and do extensive sports or activities on the weekend. Typically, this person is more prone to injury, just because they are not prepared. If you have a hard time running, then you wouldn’t go out and do a marathon. Make sure that you train properly and safely for the sport or activity you would like to try. Wear proper equipment Make sure you have the right equipment to prevent injuries when doing activities. Good running shoes, proper hiking boots, helmets and much more can make the difference when it comes to preventing injury.

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Patient Success S P O T L I G H T

From the first visit I knew I was in excellent hands!

the time to carefully explain the physiology behind the exercises I was given so that I had a full understanding of the purpose and intended benefits of each activity. Colin, Vicki and the rest of the team all have shown a strong personal commitment to my recovery and the skill to adjust my therapy plan as needed, including adding dry needling (I highly recommend it!). Best of all, they are very fun to work with - I actually look forward to the rigorous sessions. Solutions makes physical therapy easy, from early morning and evening appointments to email schedule reminders and online diagrams of at-home exercises. I have used other physical therapists over the years, with mixed results. Not only will I return to Solutions when I have PT needs in the future, I also will gladly send family, friends and colleagues to Solutions. If you want a highly skilled team that is committed to helping you achieve your goals in a fun, cooperative environment, then look no further than Solutions Physical Therapy and Sports Medicine. Thanks, Colin and Vicki, for all your great work.” - Keith

“I finally decided I needed to see a physical therapist when the pain and loss of range of motion inmy shoulder began to keepme

from riding my bike, playing racket sports and swinging a golf club. Sleeping also had become an issue. I wanted a physical therapy provider with the ability to accurately diagnose the problem, then design and implement a successful therapy plan. I also wanted a place where the staff would be fun to work with; after all, PT is a lot of hard work. A colleague of mine highly recommended Solutions based on her experience there recovering from major knee surgery. From the first visit, I knew I was in excellent hands. Colin did a thorough strength and range assessment, and determined the likely cause of my shoulder problems. After an in-depth conversation about my concerns and my goals for physical therapy, he designed a therapy plan that is working - I have gone from barely being able to lift my arm above my waist to nearly full range of motion, allowing me to return to my normal activities. At all points along the way, Colin took

You Have The Right To Choose Your Physical Therapy

Whether you want to come in because you’ve suffered a recent injury or you want to improve your physical health, tell your doctor about Solutions Physical Therapy & Sports Medicine. Get started feeling better today! See our physical therapists for: • Recent injury • Nagging aches and pains • Shoulder, wrist or elbow pain • Joint pain and movement problems • Walking or balance difficulties Call Us To Schedule An Appointment Today!

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• Orthopedics • Sports Medicine • Spine Care • Trigger Point Dry Needling • Running/Sports Video Analysis Our Services

CONNECT WITH SOLUTIONS PHYSICAL THERAPY & SPORTS MEDICINE Did you know that our clinic has its own Facebook page? Like the page to see fun photos of clinic activities and stay up-to-date on their happenings and events! We love staying in touch with our patients!

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Staff News

Investing In Knowledge To Provide You With The Best Care! Vicki and Lauren attended the Perform Better “Learn By Doing” Seminar in Baltimore last month to enhance their exercise and programming knowledge to better serve our patients. They’re looking forward to using some of the latest in exercise thinking to help progress their patients!

VICKI PORTER, PTA Physical Therapist Assistant

LAUREN SIMPKINS PT, DPT Doctor of Physical Therapy

Healthy Recipe

Spinach-Stuffed Mushrooms Eating Right Never Tasted So Good! 8 Ingredients

Directions Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. Season with salt and pepper to taste. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms.

• 20 medium mushrooms • 1/4 cup chopped shallots, scallions or onion • 2 cloves garlic, chopped • 1 tablespoon balsamic vinegar • 1/2 teaspoon soy sauce • 2 cups chopped fresh spinach • 1/2 cup Plain Oikos Organic Greek Yogurt • Salt and pepper to taste

Exercise Essentials Try these exercises to help with aches and pains...

Helps Hip Pain

Helps Improve Balance

LATERAL STEP DOWN Stand on a box or step. Step down and to the side. Lightly touch the floor with the leg that is off the step. Keep all body weight through the leg that is on the step. Lower down with control. Repeat 10 times.

IT BAND FOAM ROLLER Position foam roll beneath hip, as shown. Roll along the foam, towards your knee. Repeat 5 times. Whenever you find a sore spot, pause for as long as you can, to stretch this area out.

Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.

Think Solutions PT FIRST

Why You Need To Come In For Another Check-Up:

� Move without pain � Bend and move freely � Balance confidently and securely

� Sit for long periods comfortably

� Walk for long distances � Live an active and healthy lifestyle

Take Care Of Your Aches & Pains Before It’s Too Late!

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