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.
HEALTH &WELLNESS The Newsletter About Your Health And Caring For Your Body
INSIDE Don’t Let Pain Sideline You! • Free 15 Minute Consultation Exercise Essentials • Staff Spotlight • Patient Success “PUT ME IN, COACH!” AVOIDING SURGERY FOR SPORTS INJURIES
HEALTH &WELLNESS The Newsletter About Your Health And Caring For Your Body
“PUT ME IN, COACH!” AVOIDING SURGERY FOR SPORTS INJURIES
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, theknee is themostcommonly injured joint. Orthopedicsurgeonssee morethan5.5millionpeopleannuallyforknee injuries,whichcan includerunner’s knee (pain or tenderness close to the knee cap at the front side of the knee), tendonitisand iliotibialbandsyndrome(painontheoutersideoftheknee). Severe knee injuriesoften includebonebruisesordamage to thecartilageor 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 Balanced Body PTcan 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.
Exercise is an important part of a healthy lifestyle. For many people, playing sports isafunwaytoburnextracalories,socialize,andgetfit. Unfortunately,this alsomeans theoccasionalsports injuryoraflareupofanold injuryorcondition. You don’t have to be a professional or even an amateur athlete to suffer a sports 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 this article will be defined as injuries to the musculoskeletal system, includingmuscles,bonesandtissuessuchascartilage.Themostcommon sports injuries include: SPRAINS .Asprainoccurswhen theconnective tissue that joins theendof 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. Strainsarenon-contact injuries,suchas those thatoccur fromoverstretching. A
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H E A LT HY R E C I P E CHOCO-STRAWBERRY GREEK YOGURT BARK The licensed physical therapists and physical therapist assistants at Balanced BodyPTcancustomizeaprogram thataddresses theweaknessofyourparticular musculoskeletalsystem,allowingyou torecoverquicklyandremainactive. Even if youhaveanold injury, it is important tohave itevaluatedbyourphysical therapists toprevent long-termdamage likearthritis. Ifyouhavesportsororthopedic injuries liketendonitis,arthritis,astressfractureor lowbackpain,ourtherapistscandesign a treatment plan to promote improved function, wellness and minimize the risk of re-injury. DON’T LET PAIN SIDELINE YOU There isnothingmoreexciting than takingonanewchallenge,sportoractivity.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? Mostsports injuriesoccurfrom ill-prepared individualswho just jump intotheactivity without first increasing their strength, endurance and flexibility. Your muscles, tendons, ligamentsandother tissuesneed tobewarmedup toworkproperly.They takeenormousstrainduringrunningandsportsactivities.Therefore, if theyarenot in top condition, they are more prone to injury. INJURIES INCREASE AS YOU AGE Ifyou thinkback towhenyouwere inyour late teens,youcouldgo intoa fullsprint noproblem,takeaflying leapanddoawhole lotwithouttheslightestthoughtabout
it.Asyougetolder,your tissuesbecome lesselasticand in facta 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 thatphysical therapistsputspecificexerciseplans togetherbasedonyour needs to prevent injury. If you do start to experience pain with activities, Balanced Body PT 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. If you’re suffering from a sports injury, call Balanced Body Physical Therapy at 318.489.4298 or 318.606.5262 to schedule your appointment today or visit balancedbodypt.com for more information.
E XERC I SE E S SENT I AL S
INGREDIENTS
• 1½ cups sliced strawberries • ¼ cup mini chocolate chips
• 3 cups plain Greek yogurt • ¼ cup pure maple syrup or honey • 1 teaspoon vanilla extract
INSTRUCTIONS Line a rimmed baking sheet with parchment paper. Stir yogurt, maple syrup (or honey) and vanilla in a medium bowl. Spread on the prepared baking sheet 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 for up to 1 month; let stand at room temperature for 15 minutes before serving. Equipment: Parchment paper
Knee Flexion Startonall fourswithyourkneeangleat90degrees.Slowly loweryourbuttocks towards your heels until you feel a stretch in your knees. Return to the starting position, and repeat 6-10 times as needed.
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