Exercise is an important part of a healthy lifestyle. For many people, playing sports is a fun way to burn extra calories, socialize, and get fit. Unfortunately, this also means the occasional sports injury or a flare up of an old injury or condition.
Our Monthly Climb The Newsletter About Your Health And Caring For Your Body
Celebrating Our Second Location in Sandy!
HOW TO AVOID SURGERY AFTER A SPORTS INJURY Don’t Let Pain Sideline You • Relieve Shoulder Pain In Minutes Healthy Recipe • Patient Success Spotlight
www.ascentptnw.com
Our Monthly Climb The Newsletter About Your Health And Caring For Your Body
Celebrating Our Second Location in Sandy!
AscentPhysicalTherapy
17420MeinigAve Sandy,OR97055
HOW TO AVOID SURGERY AFTER A SPORTS INJURY
KNEE INJURIES: According to the U.S. Department of Health and Human Services, the knee is the most commonly injured joint. Orthopedic surgeons see more than 5.5 million people annually for knee injuries, which can include runner’s knee (pain or tendernessclose to thekneecapat thefrontsideof theknee), tendonitisand iliotibial bandsyndrome(painontheoutersideoftheknee). Severeknee injuriesoften include bone bruises or damage to the cartilage or ligaments. SHINSPLINTS: Shinsplintsoccurwhenthere isapainalongthe largebone inthefront of the lower leg, known as the tibia or shin bone. Shin splints most commonly occur in runners, especially those who are just starting a running program. This is usually due to poor alignment of the body, or weakness in the leg muscles. TheteamatAscentPhysicalTherapycantreatmanyorthopedicandrepetitivemotion injuries without the need for invasive surgeries or medications. In fact, most doctors havetheirpatientstryphysicaltherapyfirstbeforerecommendinganyotherprocedures. The licensedphysical therapistsandphysical therapistassistantsatAscentPhysical Therapy can customize a program that addresses the weakness of your particular musculoskeletal system, allowing you to recover quickly and remain active. Even if you have an old injury, it is important to have it evaluated by our physical therapists to prevent long-term damage like arthritis. If you have sports or orthopedic injuries like tendonitis,arthritis,astressfractureor lowbackpain,our therapistscandesigna treatmentplantopromote improvedfunction,wellnessandminimizetheriskofre-injury.
Exercise isan importantpartofahealthy lifestyle. Formanypeople,playingsports is a funway toburnextracalories,socialize,andgetfit. Unfortunately, thisalsomeans the occasional sports injury or a flare up of an old injury or condition. Youdon’thavetobeaprofessionalorevenanamateurathletetosufferasports injury. In fact, many times, those most susceptible to sports injuries are people who have just started exercising or participate on a recreational level. Sports injuries in thisarticlewillbedefinedas injuries to themusculoskeletalsystem, including muscles, bones and tissues such as cartilage. The most common sports injuries include: SPRAINS: A sprain occurs when the connective tissue that joins the end of the bone with another is stretched or torn. Those connective tissues are known as ligaments. Sprains are caused by trauma such as a fall or blow to the body that knocks a joint out of position. Ankles, knees and wrists are most vulnerable to sprains. However, back, neck and shoulder sprains are very common too. STRAINS: Astrainoccurswhenamuscleor tendon ispulled, tornor twisted. Strains are non-contact injuries, such as those that occur from overstretching. A common exampleofastrain isamusclespasm. Abackorneckstrain isaverycommon injury treated in physical therapy.
www.ascentptnw.com
Don’t Let Pain Sideline You
Injuries increase as you age: If you think back to when you were in your late teens, you could go into a full sprint no problem, take a flying leap and do a whole lot without the slightest thought about it. As you get older, your tissues become less elastic and in fact a little “drier.” When your muscle, tendon and ligament tissues have enough water, they are supple and stretchy, allowing you to do a lot of activities. Keep yourself hydrated and stretch often to maintain elasticity in your muscles. Before and after : Knowing the right exercises to prepare for fitness activities is key. Our physical therapy experts have years of experience rehabilitating people after injuries and returning them pain-free to the activities they enjoy. What some people might not know is that physical therapists put specific exercise plans together based on your needs to prevent injury. If you do start to experience pain with activities, Ascent PhysicalTherapy can get you back to enjoying your activities pain-free. Call today to learn more how our programs can help you feel great! Preparing your body: It is important to do sports activities, fitness and a host of other physical activities to keep you healthy and happy. With a little bit of preparation, you can easily do these activities and decrease your risk for injury.
There is nothing more exciting than taking on a new challenge, sport or activity. For most of us, the thrill of accomplishing a physical goal is what we live for. However, are you prepared for it? The term “weekend warrior” means a person who doesn’t really train for what they are doing; they just go out and do it on the weekend. How do most injuries occur? Most sports injuries occur from ill-prepared individualswho just jump into theactivitywithoutfirst increasing theirstrength, endurance and flexibility. Your muscles, tendons, ligaments and other tissues need to be warmed up to work properly. They take enormous strain during running and sports activities. Therefore, if they are not in top condition, they are more prone to injury.
• Do stretch often • Do strength training • Do coordination training • Do endurance training
Relieve Shoulder Pain In Minutes Try this simple exercise to keep you moving
Healthy Recipe: ChocoBerry Yogurt Bark
RELIEVES SHOULDER PAIN
www.simpleset.net
Ingredients • 3 c whole-milk plain Greek yogurt • ¼ c pure maple syrup or honey • 1 tsp vanilla extract
• 1½ c sliced strawberries • ¼ c mini chocolate chips
Directions Linea rimmedbakingsheetwithparchmentpaper.Stiryogurt,maplesyrup (or honey)andvanilla inamediumbowl.Spreadon thepreparedbakingsheet into a 10-by-15-inch rectangle. Scatter the strawberries on top and sprinkle with chocolate chips. Freeze until very firm, at least 3 hours. To serve, cut or break into 32 pieces. To make ahead: Freeze airtight between sheets of parchment forup to1month; letstandat room temperature for15minutesbeforeserving.
SCAPULAR RETRACTION Stand tall, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders. Good stretch to relax your shoulders
For more information, call Ascent Physical Therapy at 503.427.0118 or visit our website at ascentptnw.com
Provider Update
Patient Success Spotlight
Autumn is in the air! Recently I was able to take my family to the Oregon State Fair where we had an amazing time riding rides, eating unhealthy food, face painting, and petting all of the animals! This year my kids were old enough and tall enough to go on the rides. Nobody threw up…phew! At the end of this month we’replanningourannualpumpkinpatch trip toour favoritespot,BaumanFarms near Hubbard. Autumn and the upcoming holiday season are my favorite times of the year! I am a self-admitted pumpkin spice junkie, dessert aficionado, and soupconnoisseur.Thecoolerweather isalsoperfect forgoingonsomebeautiful hikes!Whatareyour favoriteautumnactivities?Letusknowatyourappointment or tell us on our Facebook page! Also, don’t forget your flu shots! Together in health, Derek
“I came in due to an injury resulting from my job and running habits. My hips, calf, and footweremaking training forahalfmarathonnearly impossible.Afterworking with Pat, I was able to run my half with only 7 weeks of solid training!The race was amazing, and my time was close to my goal. I couldn’t have done it without Pat’s help. Iwouldwhole-heartedly recommendAscent toanyonewhowants togetback to doing what they love. All the staff here are great and are clearly committed to getting people active again.” -Liz W.
Has Your Pain Come Back?
Special Offer
Don’t let pain become a way of life!
FREE PAIN ANALYSIS
1. Feel free to call us and ask to speak to your therapist.
2. Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. 3. If further assessment is warranted, your therapist might recommend you come in for an appointment.
Call 503.427.0118 to schedule your appointment today!
Call To Talk to Your Therapist Today 503.427.0118
16126 SE Happy Valley Town Center Dr #200 Happy Valley, OR 97086
Offer valid for the first 25 people to schedule. Expires 10-30-19.
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