Marketplace: Tendonitis & Sports

Health & Wellness NEWSLETTER The Newsletter About Your Health & Caring For Your Body

Walk Further. Move Faster. Feel Stronger. TENDONITIS & SPORTS

Do you experience pain with normal everyday tasks like taking milk out of the fridge, lifting something overhead, bending, or simply walking

a distance? Having pain with movement, especially if it goes on for more than a few days, may be indicative of tendonitis. The tendons are what connect your muscles to the bones. Under normal circumstances, your tendons can handle a lot of work and force, but when they are over-worked, they become inflamed, causing you pain.

Tendonitis can occur practically anywhere in the body, but is most common in the hips, knees, wrists, elbows, and shoulders. The reason for this is quite simple: poor posture over a period of time. If you are at a computer or sitting for a good part of the day, your shoulders tend to slouch forward and your back muscles weaken. How’s Your Posture? Poor postureweakens your backmuscles, affecting your ability to do normal everyday tasks. Theweakenedmuscles and poor posture place abnormal strain on the shoulders, elbows, knees, and hip tendons. Therefore, depending on where the greatest strain is placed, you will most likely experience tendonitis.

Tendonitis can be short-lived, but can also become chronic in nature and last for a long time. Chronic tendonitis actually disintegrates the quality of your tendons over time and can lead to tearing. Most people experience tendonitis on a gradual basis. At first it may be soreness, but if the irritation continues, it can become excruciating pain, affecting your ability to do many simple activities. Tendonitis can also come from injuries that strain the tendons. This can be from a direct blow like a fall or an overstretching injury in a sports activity.

Treatment Tendonitis is very treatable with the right kind of physical therapy. Our specialists helped thousands of people with tendonitis get back to doing the things they love. Whether your problem is new or old, having a good understanding of the mechanics of your body and identifying the source of the problem leads to a quick recovery. Call today to learn more how our speciality programs can quickly relieve your pain and get you back to the activities you love!

CALL US TODAY 951-684-2874


Health & Wellness NEWSLETTER The Newsletter About Your Health & Caring For Your Body

MATT MIELAK, PTA Marketplace PT Staff Spotlight

INSIDE • Tendonitis & Sports • Decrease Risk Of Injury • Exercise Essentials • Patient Success Spotlight Outside of workMatt enjoys watching and playing baseball, basketball, football, etc. Lastly, like most dashing gentlemen, he loves to take long walks on the beach with his wife Melissa. Matthew Mielak graduated from Loma Linda University and received his degree as a Physical Therapist Assistant in 2017. Matt is a contracted instructor for Loma LindaUniversity human anatomy laboratory for thePTAprogram.MarketplaceWellness Center has been his home since 2014. He initially worked as an aide for the company and is now one of our Physical Therapist Assistants at our Mission Inn location.

Don’t let pain sideline you! 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 individuals who just jump into the activity without first increasing their strength, endurance, and flexibility. Your muscles, tendons, ligaments, and other tissues need to bewarmed 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. 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. 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. DON’T ALLOW PAIN TO SIDELINE YOU! DECREASE RISK OF INJURY

• Do stretch often • Do strength training

• Do coordination training • Do endurance training

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. Call today to learn how our programs can help you feel great!

• Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger •


Don’t let aches & pains become a way of life Pinpoint the exact cause of your pain problems!

• Pain while bending or reaching • Soreness after sitting up • Difficulty standing for > 20 mins • Pain when trying to sleep • Pain when driving > 30 mins • Pain from a past or current injury Do you suffer with any of the following symptoms?


CALL US TODAY 951-684-2874

Offer valid for the first 25 people to schedule. Expires 4-28-18.

Patient Success SPOTLIGHT “Almost immediately knew how to relieve the pain.” Cory S. “I’ve been coming to Marketplace Physical Therapy on and off for 3 years. I started coming due to severe pain in my neck and shoulder blade area. I could barely stand to put my arm down, it would get spasms, and terrible pain. The Therapists here at Marketplace almost immediately knew how to relieve the pain. The reason I continue to come is due to stress and maintenance. Every therapist I have had here is very educated as to how to relieve the pain and ongoing tightness in my neck and shoulders. I would recommend Marketplace to anyone in any type of pain or in need of therapy due to any injury or medical condition.”

Feel Better, No Doctor Referral Necessary

Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of California you have Direct Access to physical therapy! YOU HAVE DIRECT ACCESS TO PHYSICAL THERAPY! See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties

How can Marketplace physical Therapy & Wellness Center help you achieve your functional goals? Our physical therapists will be able to quickly provide you the information you need to take the next step. We hope the next step in the healthy direction is with us! Call Us To Schedule An Appointment Today!


This tournament was floodedwith shin splints, tight muscles, tendonitis and more! So we were definitely glad that we were there!

Marketplace Physical Therapy received second place at the Citrus Madness 3 on 3 Tournament! This Fundraiser was put together to support high school sports programs in Redlands and gather local businesses together along with the community! Our Doctors came to the event as support on and off the court by assessing injuries as they occurred throughout the day and helping our opponents get back on the court and ready to play to their best potential!

Don’t forget how important it is to stretch properly before performing physical activity! We stress it during Physical Therapy sessions and wished that we stressed it to our opponents before the games as well! We hope everybody had fun this year and that the Citrograph Foundation raised enough money for the local high school athletic programs! See you next year!

Exercise Essentials Try these exercises to keep your body strong and flexible...

Eccentric Heel Raises have been proven to assist with the “heeling” of Achilles tendon irritation and Tendonitis. “Eccentric contraction” is just a fancy term for simultaneously contracting but lengthening a muscle under a load. This type of contraction is what we use to “put on the brakes” during movement. The following steps will walk your through the exercise and a stretch to kick start your recovery!

Figure 2: On the treatment side, very slowly lower your heel down to neutral, using the muscle in the back of your leg to control the movement. Continue to keep most of your weight over the big toe. If you feel unsteady, use non- treatment leg to assist with balance during the movement.

Figure 3: Relax the muscle in the back of the treat- ment leg and proceed to bring heel below the step. This is now providing a stretch the achilles tendon and back of the leg. Use non-treatment leg to assist both heels back to the raised position and repeat each step.

Figure 1: Raise both heels and put weight over big toes - your little toe should be hovering over the stool!

Know Someone Struggling With Aches & Pains? REFER A FRIEND

Do You Have Friends Or Family Unable To Do The Following?

• Move without pain • Bend and move freely • Balance confidently and securely

• Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle

Give the gift of health! We provide relief from pain through Physical Therapy and offer the Metabolic Program at NO EXTRA CHARGE to our patients! Pass along this newsletter or have them call us directly for a FREE Pain or Injury Assessment. CALL US TODAY 951-684-2874 WWW.MARKETPLACEWELLNESSCENTER.COM

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