Canyon Sports. Having Hip, Knee, or Shoulder Surgery?

ARE YOU HAVING HIP, KNEE, OR SHOULDER SURGERY? PHYSICAL THERAPY CAN HELP YOU HEAL Are you planning to undergo reconstructive or joint replacement surgery on your hip, knee or shoulder? Have you already had this procedure and wonder if you’ll ever feel like your normal self again? Surgery to replace or rebuild a joint imposes some extreme limits of its own on the body, but simply resting the joint for months can present its own problems, from chronic pain to incomplete healing. Fortunately, you can promote the healing process and ensure that your new-and-improved joint works as it should. Your first step along that path should take the form of a customized, multi-modal physical therapy program at Canyon Sports Therapy.

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The joints of the body can move in some impressive directions and even (in the case of the hips and knees) hold your body weight steady as you stand and move. Unfortunately, their complexity also opens the door for many potential forms of injury and damage. Joint damage can take the form of torn muscles, ruptured ligaments and even dislocations. Chronic joint damage may develop over many years, resulting in worn cartilage, inflamed or deformed joint components, and painful bone-on-bone friction within the joint. For instance, you may suffer from knee, shoulder, or hip arthritis that makes everyday activities impossible. • Reconstructive surgery - Many sports injuries force the need for reconstructive joint surgery. Examples include a torn rotator cuff in the shoulder and ruptured ligaments in the knee. In some procedures, the damaged tissues are reconnected to their anchor points; in others, other tissues (such as tendons) are grafted into place to serve as substitutes. • Total joint replacements - Total joint replacements may be necessary when the original joint has received so much wear and tear that nothing more can be done to treat it. This need often applies to weight-bearing joints that have been subjected to longstanding or abnormal stress. Common examples include total knee replacements and total hip replacements. PHYSICAL THERAPY TECHNIQUES TO GET YOU MOVING AGAIN: As tempting as it might be to stay in bed following your joint surgery, you need to start working on your rehabilitation as soon as you can. Physical therapy offers a safe, professionally-supervised plan for doing just that. Research shows that patients who undergo physical therapy were better at balancing, getting out of chairs, climbing stairs and walking than patients who just received standard post-operative care. Your personalized physical therapy plan may consist of: • Range of motion exercises - Exercises to restore your range of motion are critically important, not only for helping your new joint enjoy optimal function but also for helping to prevent adhesions. • Strength and balance training - Our physical therapy center can prescribe RECUPERATING FRO SPORTS INJURIES & TOTAL JOINT REPLACEMENTS

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strength training to help you rebuild damaged or atrophied muscles. Neuromuscular re-education exercises can help you regain weight-bearing joint stability. • Massage therapy - Massage therapy boosts blood flow and drainage in tissues following surgery. It can also keep the tissue loose and limber while reducing scar tissue formation. • Infrared therapy - A natural companion to massage therapy, infrared light therapy can also boost blood flow and reduce post-operative pain/stiffness. • Heat and cold treatments - Applications of heat or cold can control post- operative swelling, ease inflammation, and relieve pain. • Training on assistive devices - Over the course of your recuperation, you may have to depend on assistive devices such as crutches or canes. Your physical therapy regimen can include training on how to use these devices safely and efficiently. PLAN AHEAD: CONTACT CANYON SPORTS THERAPY: In addition to scheduling your post-operative physical therapy regimen in advance, you may also want to give serious thought to pre-operative physical rehabilitation, or “prehab.” By learning how to use assistive devices in advance, for example, you may find that you require less post-operative care and education from your physical therapist. Research has indicated that patients who take this extra step before a hip or knee replacement can reduce their need for post-operative acute care by 29 percent, resulting in substantial savings as well as an easier recuperation. In fact, patients who pursue both types of physical therapy show better function than those who don’t -- even two years after surgery. Take command of your recovery from hip, knee or shoulder surgery. Contact your physical therapist today by calling (801) 944-1209 or schedule your consult by visiting canyonsportstherapy.com Sources: https://www.pcori.org/research-results/2014/comparing-treatments-improving-physical-function-patients-who- had-knee https://orthoinfo.aaos.org/en/treatment/total-joint-replacement/ http://www.apta.org/ptinmotion/news/2014/10/31/ prepostrehabaclr/ https://www.apta.org/PTinMotion/News/2014/10/2/PreOperativePT/ https://www.apta.org/PTinMotion/ News/2018/07/17/AcuteCareTKAInterventions/ https://ccmcphysicaltherapy.com/

STRENGTHEN YOUR BODY AGAINST COVID-19

The best way to keep your body healthy during this time is to stay moving and reduce inflammation. Being sedentary and making poor diet choices has the potential to hurt your immune system and make you a target for sickness and disease. 9 ways to strengthen your body against viruses like COVID-19: •Wash your hands. •Decide to get up and get moving. •Eat nutrition rich food. •Drink plenty of water. •Don’t smoke. •Get a good amount of rest. •Stretch.

•Take frequent breaks for breathing exercises. Inhale and exhale deeply. •Continue your home exercise program 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to fight infection and reduce the impact of viruses. We are dedicated to helping you live the best life you can. During this time, if you cannot make it to your physical therapy appointments, continue your exercises at home. We care for you and remember you are part of our physical therapy family.

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See what results await you! Call us today at (801) 944-1209 or visit our website at canyonsportstherapy.com

EXERCISE ESSENTIALS A N E X E R C I S E T O S T R E N G T H E N H I P S & G L U T E S

RESISTED LATERAL STEPPING Wrap a resistance band just above both ankles. Stand with both legs hip-width apart so that there is tension on the band. Keeping your chest upright, back straight, and knees slightly bent, take a large step with one foot away from the opposite foot. Follow through by stepping in the same direction with the second foot, back into the original stance. Repeat this same maneuver into the opposite direction. Keep moving back and forth to the right and left in this manner until you have repeated the exercise at least 10 times.

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Always consult your physical therapist or physician before starting exercises you are unsure of doing.

HEALTHY RECIPE HOT CAULIFLOWER WINGS

INGREDIENTS

• 1 1/2 tsp paprika powder • 1 cup spicy BBQ sauce

• 1 head of cauliflower • 3/4 cup chickpea flour • 3/4 cup unsweetened almond or soy milk • 2 tsp garlic powder

• 1 tsp sriracha sauce (optional) • 2 green onions, cut into rings • salt & black pepper to taste

INSTRUCTIONS Heat the oven to 350 °F. Carefully cut cauliflower into bite-sized florets. In a large bowl, combine chickpea flour, the plant-based milk, garlic powder, paprika powder, salt, and black pepper. Stir until well combined. Dip florets into batter so they’re completely coated. Line a baking sheet with parchment paper and lay cauliflower florets on baking sheet. Bake for 25 minutes at 350 °F. Once baked, transfer the cooked cauliflower wings to a bowl. Combine the BBQ sauce with a teaspoon of sriracha sauce and pour it over the baked cauliflower wings. Evenly coat them from all sides by stirring them a few times. Put coated hot wings back on a baking sheet lined with parchment paper. Bake again for 20 minutes at 350 °F. Serve immediately and sprinkle with green onions. Serve with vegan aioli or vegan ranch sauce.

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