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.
HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body
TIPS FOR PREVENTING AVOIDABLE INJURIES WITH PHYSICAL ACTIVITY
INSIDE : • HOW CAN I PREVENT COMMON INJURIES?
• PATIENT SUCCESS SPOTLIGHT • EXERCISE ESSENTIALS
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HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body
TIPS FOR PREVENTING AVOIDABLE INJURIES WITH PHYSICAL ACTIVITY
SERVICES/ THERAPIES :
• Vestibular Rehabilitation • Sports Injuries • And More!
• Arthritis - Painful Joints • Joint Replacements • Balance Disorders
• Neck & Back Pain/Radiculopathy • Hip, Knee, Ankle & Foot Injuries • Elbow & Shoulder Rehabilitation
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. 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.
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 themuscles, 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 Restore Physical Therapy today. What are some common injuries? At Restore 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
Do you need treatment for pain? We can help you get back to living pain-free call today!
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ExerciseEssentials Try this movement to strengthen your core
HOW CAN I PREVENT COMMON INJURIES?
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STRENGTHENS CORE
CURL UP Lie on back with one leg straight. The other leg is bent with the foot flat on the ground. Position your hands underneath your lower back. Tuck your chin and lift your shoulder blades off the ground slightly. Return to the start position in a controlled manner.
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While it is always a wise 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 frombecoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing.
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• 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 Restore 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!
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TO GET OUT OF PAIN AND BACK TO LIVING, CALL : (856) 396-813
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““When I first came to Restore, I had fallen two times in 2020 and I knew I needed some balance therapy plus to get my legs stronger to walk. My Pt Therapist understood what I needed and worked with me. Now I can walk longer and am more steady on my feet. The entire staff is a joy-my pt was Brian- I have improved in several areas and am happy to have completed my objectives. I would highly recommend Restore for any type of physical therapy” -Jane N, 5 Star Review “I would highly recommend...” 2 4 7 n° 329149 - Level Hard
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It’s Your Body, It’s Your Choice
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SEE A PHYSICAL THERAPIST FIRST! A physician prescription is not required to see a physical therapist. Before more aggressive treatments like prescription medications, injections, or surgery, physical therapy is a great choice. If you know someone that has neck, back, shoulder, or knee pain, please forward this message to them or have them contact us at (856) 396-8131.
WHO’S YOUR THERAPIST?
It’s Your Body. It’s Your Choice. If you do see a physician, tell him or her you want to receive your physical therapy from RESTORE. It is your personal and legal right to choose the physical therapy office and therapist you know, like and trust.
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