Health & Wellness Newsletter by Willow Physical Therapy
NEWSLETTER Health &Wellness
TANANA VALLEY FARMER’S MARKET
“An area larger than the state of Indiana, to shop local produce and crafts.”
TheTanana Valley FarmersMarket showcases a wide variety of Alaska Grown produce and plants and Made in Alaska and Silver Hand arts and crafts - all symbols of excellence. It is the oldest established farmers market in Alaska and the only one located in its own permanent building. Shopping is fun at the Market! You will find a great selection of fresh vegetables in season,
displayed by growers who travel from throughout the Tanana Valley to participate. Visit www.tvfmarket.com to learn more about our vendors, events, and market merchandise! 2600 College Road, PO Box 85138 Fairbanks, Alaska 99708
NEWSLETTER Health &Wellness
SPORTS INJURIES & POST SURGICAL REHAB “Move Without Fear Of Injury!”
INSIDE: This Is Why You Are Suffering From An Injury Healthy Recipe
Relieve Hip Pain In Minutes Patient Success Spotlight
Sports injuries in thisarticlewillbedefinedas injuries to themusculoskeletal system, 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: A strain occurs when a muscle or tendon is pulled, torn or twisted. Strains are non-contact injuries, such as those that occur from overstretching. A common example of a strain is a muscle spasm. A back or neck strain is a very common injury treated in physical therapy. 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 tenderness close to the knee cap at the front side of the knee), tendonitis and iliotibial band syndrome (pain on the outer side of the knee). Severe knee injuries often include bone bruises or damage to the cartilage or ligaments.
SHIN SPLINTS: Shin splints occur when there is a pain along the large bone in the front 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. The team at Willow Physical Therapy can treat many orthopedic and repetitive motion injuries without the need for invasive surgeries or medications. In fact, most doctors have their patients try physical therapy first before recommending any other procedures. The licensed physical therapists at Willow PhysicalTherapy 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, a stress fracture or low back pain, our therapists can design a treatment plan to promote improved function, wellness and minimize the risk of re-injury. Call Willow PhysicalTherapy today to setup a complimentary consultation and see just how well your back can feel with physical therapy! Learn more about how physical therapy can help you LIVE LIFE Pain-free!
www.willowpt.com
THIS ISWHY YOU ARE SUFFERING FROMAN INJURY!
There isnothingmoreexcitingthantakingonanewchallenge,sportoractivity. For most of us, the thrill of accomplishing a physical goal is what we live for. However,areyoupreparedfor it?The term “weekendwarrior”meansaperson 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 individuals who just jump into the activity without first increasing their strength, endurance and flexibility. Your muscles, tendons, ligaments and other tissues need to be warmed up to workproperly.Theytakeenormousstrainduringrunningandsportsactivities. Therefore, if they are not in top condition, they are more prone to injury. 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 thoughtabout it.Asyougetolder,your tissuesbecome lesselasticand 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 Knowingtherightexercisestoprepareforfitnessactivities iskey.Ourphysical therapy experts have years of experience rehabilitating people after injuries and returning them pain-free to the activities they enjoy. What some people mightnotknow is thatphysical therapistsputspecificexerciseplans together based on your needs to prevent injury. If you do start to experience pain with
activities,WillowPhysicalTherapycangetyouback toenjoyingyouractivities pain-free. Call today to learn more how our programs can help you feel great!
Contact us today to schedule an appointment at 907-456-5990!
HEALTHY RECIPE Spinach Dip
INGREDIENTS • 1 package frozen spinach (drain) • 2 - 8 oz packages cream cheese • 1 package colby jack cheese • 1 package parmesan cheese
• 2 cans of Rotel • Small onion, chopped • 1 tsp cumin or to taste • 1 tsp garlic salt or to taste
DIRECTIONS Combine all ingredients well and place in a 11 x 13 pan. Bake at 375 degrees for 30 - 40 minutes.
5 TIPS TO DIET LIKE A PROFESSIONAL ATHLETE
Patient Success Spotlight
1. Mind your greens. For athletes the focus is almost always on carbs and protein. One provides the fuel, and the other provides the restorative power to heal our muscles and keep us training at a high level. Protein and carbs are important, but so are the mineral and vitamins the facilitate their delivery and help to process them. Eat vegetables at every major meal, and try layering your vegetables. Have two or three different veggies at a time. 2. Crush some berries to boost recovery. Wantaneasyandprovenway to reducesoreness?Accelerateyour recovery efforts between sessions in the gym by crushing some blueberries. Eat 1-2 cups of berries a day to take advantage of these benefits. 3. Use protein as the anchor for your meals. As an athlete you already know the importance of crushing a fair amount of protein in order to keep your muscles recovering and prepared for battle. The lists of benefits of getting your protein in are substantial and are a bedrockpartof thehighperformanceathlete’sdiet.Adequateprotein intake maintains muscle, improves recovery, might improve cognition and sleep. 4. Take advantage of sleep to increase recovery. Instead of using your sleepy time for solely catching up on your Z’s, you can help charge the recovery process overnight by consuming some pre-bed, slow digesting protein. These protein sources before bed will turn what is an otherwise catabolic 8 hours into productive recovery, repair and growth. If you want to take it to the next level, plan a meal in the middle of the night. 5. Prep your meals. Highperformanceathletesunderstand thatperiodizationandpreparation is everything when it comes to training.This kind of planning and evaluation should extend to the way you are fueling yourself. Do this by having your meals ready before you stumble in the door after a day of crushing workouts. Planning and prepping your meals ahead of time insures that you are making better choices. After a long day of up to 6 hours in the pool and the gym the last thing you wanted to do was prepare a meal. And so what happened? The convenience of the less healthy options almost always won out.
“At the start of Physical Therapy , I couldn’t make a fist. Now I can play volleyball and basketball with little to no pain.” - K. Reamer Now I can play volleyball and basketball!
Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.
PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground. Hold for 25 seconds. Alternate legs and repeat 3 times. Stretches Hip Muscles www.simpleset.net
www.willowpt.com
Sources: http://www.yourworkoutbook.com/nutrition-athletes/
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