No matter what type of physical activity you partake in, it is possible for injuries to occur. Whether you enjoy taking walks at night, playing sports on the weekends, or training for athletic trials throughout the week, it is important to make sure you are always being as safe as possible.
Physical Therapy N E W S L E T T E R
STAY ON YOUR FEET! T I P S F O R P R E V E N T I N G A V O I D A B L E I N J U R I E S W I T H P H Y S I C A L A C T I V I T Y
Exercise Essentials Try this exercise to relieve knee pain in minutes
Avoid Injury! Tips for keeping you fit and active
PT &Deductibles Have you met your annual insurance deductible yet?
N E W S L E T T E R
S T A Y O N Y O U R F E E T ! TIPS FOR PREVENTING AVOIDABLE INJURIES WITH PHYSICAL ACTIVITY
No matter what type of physical activity you partake in, it is possible for injuries to occur. Whether you enjoy taking walks at night, playing sports on the weekends, or training for athletic trials throughout the week, it is important to make sure you are always being as safe as possible. Perhaps the most common injury that people endure from physical activity is an overall feeling of soreness, caused by overusing the muscles, tendons, and ligaments. When the muscles, tendons, or ligaments are over-stretched, the tissues experience minor damage in the form of microscopic tears. This typically occurs when completing an exercise that the body is not used to, or exercising for the first time after a prolonged period of rest. The soreness may linger for a few days but usually goes away on its own. However, the severity of the damage determines how long the body will need to recover. For more information on how you can prevent severe injuries, contact Bear Lake Physical Therapy today. WHAT ARE SOME COMMON INJURIES? At Bear Lake Physical Therapy, our licensed physical therapists can guide you through proper exercises, stretches, movements, and body control, in order to prevent future injuries from
occurring. Many injuries occur due to improper techniques or overexerting your body. Some of the most commonly sustained injuries include sprains, strains, and tendinitis. Many people think “sprains” and “strains” are synonymous; however, they have one distinct difference. Sprains occur when a ligament is stretched beyond its limits or torn, while strains occur when a tendon is stretched beyond its limits or torn. Tendons are tissues that connect muscles to bones, and ligaments are tissues that connect bones to one another. Sprains and strains can both range from mild to severe, and even mild ones may take up to 6 weeks to heal. When they become more severe, braces or surgical correction may be necessary. This will require a longer recovery time, up to 8 weeks or longer, and physical therapy treatments will likely be prescribed. It is important to note that it is in your best interest to have a physical therapist make sure a sprain or strain is fully healed before returning to your normal level of physical activity, as it is common for old sprains and strains to develop again in the future if they have not been properly rehabilitated.
Visit us online at BEARLAKEPT.COM
Call today! 833.946.2777 (Garden City) • 208.847.1342 (Montpelier) • 833.946.2777 (Randolph)
WH A T Y O U C A N D O T O AV O I D I N J U R Y
HOW CAN I PREVENT THESE INJURIES? While it is always awise decision to consult with a physical therapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include: • Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing.
Tendinitis is an overuse injury that causes the tendons to become inflamed. There are several reasons why tendinitis may occur, but whatever the case may be, we know that it has developed as a result of unnecessary amounts of strain. For example, some people may develop tendinitis in their shoulders or elbows because of improper posture. If the neck and back are not properly aligned, unnecessary stress is placed on other parts of the body. Movements in the shoulders and arms are altered as a way to compensate, causing increased strain on the tendons. Tendinitis can be corrected with physical therapy treatments, since PTs are trained in relieving pain, decreasing inflammation, and restoring you to your normal posture, motion, and function.
EXERCISE ESSENTIALS Perform This Exercise To Relieve Knee Pain In Minutes!
DO YOU KNOW ABOUT DIRECT ACCESS?
1. Call and consult directly with a physical therapist at one of our locations to discuss your pain and symptoms. No prescription needed! 2. Your physical therapist may suggest exercises or precautionary measures to relieve or avoid pain. 3. If further assessment is needed to find the cause of your paint, your therapist can schedule an appointment with you.
www.simpleset.net
KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 20 seconds and repeat 5 times.
Garden City (833.946.2777)
Montpelier Location (208.847.1342)
Randolph Location (833.946.2777)
Call your physical therapist today! 833.946.2777 (Garden City) • 208.847.1342 (Montpelier) • 833.946.2777 (Randolph)
An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic i l lness are especial ly l ikely to have a $0 balance remaining on their out-of- pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2021. Contact us today to schedule your appointment! HAVE YOU MET YOUR ANNUAL INSURANCE DEDUCTIBLE?
• Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. • Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t used to running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals.
• Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries. WHAT SHOULD I DO NOW? If you are suffering from aches and pains, you think you may have sustained an injury, or you’d like to learn more about injury prevention, contact Bear Lake Physical Therapy today. One of our dedicated physical therapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free!
If you’re suffering from back pain, call your Physical Therapist at Bear Lake Physical Therapy to schedule your appointment today!
HEALTHY RECIPE CAPRESE CHICKEN
DO YOU HAVE A SUCCESS STORY WITH US? We Make It Easy To Leave A Review! 1. Use the camera app on your phone to scan the QR code. 2. This will take you directly to our Google Reviews page. 3. Let us know how we did and tell us your story!
INGREDIENTS
• 2 (about 1 lb) large boneless, skinless chicken breasts • 2 tbsp olive oil
• 2 oz fresh salted mozzarella • 2 plum tomatoes • 1/4 cup fresh basil
INSTRUCTIONS
Set grill to medium. Lay the chicken breasts flat and cut horizontally with knife parallel to cutting board to form 4 thinner cutlets. Brush chicken with the olive oil and season all over with salt and pepper. Place chicken on grill and cook 4 minutes per side. Meanwhile, very thinly slice the mozzarella. Thinly slice the tomatoes. Thinly slice the basil. Arrange tomato slices on chicken. Top with mozzarella. Cover and cook another 2–3 minutes, until cheese melts and chicken is cooked through. To serve, season with pepper and garnish with basil.
Is pain, injury, or chronic condition holding you back? Visit us online at BEARLAKEPT.COM to start living pain-free!
Page 1 Page 2 Page 3 Page 4Made with FlippingBook Annual report