Newsletter for Physical Therapy Institute of Illinois
Health&Wellness The Newsletter About Your Health And Caring For Your Body
Find Help For Your Current Injuries & Prevent Their Return
Do you have pesky pain you’re trying to kick? We understand that many people simply don’t have the time to keep coming back to physical therapy. Maybe you’re in school, you have a full- time job, you’re chasing after young children or grandchildren, or you’re a committed athlete who simply can’t be out of the game for that long. We get it – you’re busy! TELEHEALTH & IN-HOME, ONE-ON-ONES Details Inside NOW OFFERING
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Al Flores, PT, CFCE Director of Rehab
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Find Help For Your Current Injuries & Prevent Their Return
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Some common tips for preventing injuries at home are: • Stretching your calves. This is something that you should do before and after every workout. When your calves become tight, the tissues of your fascia can pull and tear, causing injury. Stretching your calves can prevent muscles from stiffening, thus decreasing any painful risks. • Massaging your feet. If you think about it, our feet get quite the workout every single day – they literally hold us up! This can inevitably cause discomfort, especially if we are on our feet more than planned, or we complete a new, extensive workout that we are not used to. A simple remedy is to massage the soles of your feet with a tennis ball. If you are experiencing pain, you can also massage them with a frozen water bottle, which can relieve swelling. • Exercising your toes. Toes may be a part of the body that you don’t think about a whole lot but working out your toes can actually have a lot of positive effects. By simply doing daily toe scrunching exercises, you can strengthen your arches and prevent painful conditions, such as plantar fasciitis. • Strengthening your back (and other commonly used body parts.) Did you know that back pain is the most globally reported source of pain? There’s a reason! Our backs do a lot of work throughout the day, and it is a long and tender part of everyone’s body. You can strengthen your back, stomach, and thighs by doing simple exercises, such as partial crunches and wall sits. These are all highly used parts of our body and strengthening them will both make it easier on your daily life and help prevent your risk of injury to them in the future!
When you come in for an injury or pain relief, you want your physical therapy treatments to be a “one and done” deal. At Physical Therapy Institute of Illinois, we want the same for you! Give us a call today to hear more about our injury prevention services, and how we can make sure your treatment with us will nip your pain in the bud once and for all. How can I prevent an injury? Physical Therapy Institute of Illinois offers injury prevention screening to help determine your likelihood of experiencing an injury in the near future. Your body tells you in subtle ways what it can and cannot do – and we’re here to listen. How do we do this? First and foremost, we will analyze how your body bends, twists, and moves altogether. This can include watching how you squat and jump, testing your flexibility, and noting your range of motion. During an injury prevention screening, we are on the lookout for abnormalities, whether it be in wobbly landing positions, weak limbs, low range of motion, or overall issues with posture and technique. We will also take note of any painful areas and focus closely on those to get to the root of the problem. After your initial screening, your physical therapist will come up with a plan to help significantly lower your risk of future injury. This may include manual therapy, technique and form assistance, therapeutic exercise, or any of our additional services that your physical therapist sees fit. They may also send you home with some helpful tips and exercises that you can do on your own to help prevent your risk of future injury.
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PREVENTION OF SPORTS-RELATED INJURIES
A study titled “Prevention of Sports Injuries: Systematic Review of Randomized Controlled Trials” from the Archives of Internal Medicine also stated that the prevention of sports-related injuries was highly associated with the use of: • Insoles • External joint supports • Multi-intervention training programs If you are an athlete and you feel your fitness regimen may be putting you at risk or wearing you down, these proven aids can help you significantly decrease your probability toward harmful and painful injuries. If you’ve suffered from pain and injury in the past, and you want to figure out how to stop them once and for all, schedule a consultation with one of our physical therapists today. We’d be happy to meet with you and create a plan for better health!
Sources: https://jamanetwork.com/journals/jamainternalmedicine/ fullarticle/769864?resultClick=1 https://www.health.com/pain/tips-to-prevent-running-injuries https://www.webmd.com/back-pain/ss/slideshow-exercises
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COME BACK IN FOR A CONSULTATION! Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, you can choose the physical therapy practice you want! Come back to PTII for a consultation today!
See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
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FOX RIVER GROVE LOCATION: 1009 IL Route 22 Suite 1 Fox River Grove, IL 60021-1998
PARK RIDGE LOCATION: 1550 North Northwest Highway Suite 120 Park Ridge, IL 60068
T 847-462-8707 F 847-462-9208
T 847-298-3079 F 847-298-4019
TIPS ON GROCERY SHOPPING FOR HEALTHY OPTIONS
HEALTHY RECIPE TELEHEALTH & IN-HOME ONE ON ONES 3. Plan ahead for success. Before you set out for the market, plan your meals for the week, and create a list to shop from. It takes a fewminutes, but saves time in running back to the store for missing ingredients. To learn more about how you can improve your diet by shopping healthy, give us a call today or schedule a virtual appointment online! 2. Choose “real” foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible. If you want more salt or sugar, add it yourself. 3 Simple Shopping Rules Spend less hours in the grocery store by following these rules: 1. Shop the perimeter of the grocery store, where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Avoid the center aisles where junk foods lurk.
EXERCISE ESSENTIAL Dairy. Dairy foods are an excellent source of bone-building calcium and vitamin D. There are plenty of low-fat and nonfat options to help you get three servings a day, including drinkable and single-serve tube yogurts, and pre-portioned cheeses. If you enjoy higher-fat cheeses, no problem -- just keep your portions small. Meat, Fish, and Poultry. The American Heart Association recommends two servings of fish a week. Be sure to choose lean cuts of meat (like round, top sirloin, and tenderloin), opt for skinless poultry, and watch your portion sizes. Become supermarket savvy by creating checklists for making healthier food choices in every department of your supermarket: Produce. Spend the most time in the produce section, the first area you encounter in most grocery stores. Choose a rainbow of colorful fruits and vegetables. The colors reflect the different vitamin, mineral, and phytonutrient content of each fruit or vegetable.
Try this exercise to relieve your pain...
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. Hold for 10 seconds.
Exercises copyright of
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PTII IS NOW OFFERING YOU TELEHEALTH & IN-HOME ONE ON ONE APPOINTMENTS. CALL TODAY TO LEARN MORE!
Stretches Inner Thighs
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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