Wellness Expert Newsletter by Canyon Sports Therapy
Wellness Expert Newsletter • Can You Perform These Simple Movements? • Exercise Essentials • Patient Results • 5 Nutrition Tips For A Healthy Summer
Do you find it harder to walk, run or exercise? Is hip, knee or leg pain keeping you from being active? If so, understanding how your body walks and moves can be the key to putting the spring back in your step. Put the Spring Back in Your Step. Think of your body as a big spring that stores and releases energy with every step. The efficiency of your walk comes from the effectiveness of your flexibility, strength and balance. When any one of these is off, it affects your ability to walk efficiently and takes a lot of energy. This results in increased forces through different joints and makes muscles work much harder than they need to. This leads to possible pain in the back, hips and knees. It also causes fatigue after walking, even for a little while. If you have finished a course of treatment and you are experiencing pain again, it may be because muscles or joints have tightened or become weak again.
you walk. There are slight changes in the way that you walk and move, that our trained medical experts can pick up on. This analysis tells us what joints or muscles are stiff, stuck or weak. By pinpointing the exact areas of your body that are not moving as they should, we can make a plan to increase motion, strength and improve coordination.
The Remedy. The simple solution is to put the spring back in your step. This is accomplished by first analyzing how
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CAN YOU PERFORM THESE SIMPLE MOVEMENTS?”
Find Out If You Are Moving Like You Should. Can you do these simple tests to see if your hips and legs are as flexible and strong as they should be? Try them for yourself and let us know how you did. Use caution and common sense when attempting these tests; do not continue if they cause pain or discomfort. Do not attempt if you have had a hip replacement. • From standing, can you touch your toes? This indicates hip and low back flexibility. • Keeping your feet flat on the floor and holding onto something solid, how far can you squat down? You should be able to squat all the way down so your buttocks almost touch your heels. Don’t let your heels pop up! If you favor movement to one side, you probably have hip weakness on that side or limited motion in the hip joint. • Standing near a counter top put one foot in front of the other so that you are touching heel to toe. Without putting your hands down, see if you can balance for 10 seconds, keeping yourself steady. If you cannot, then you have trouble with the coordination of your balance from the nerve endings in your hip, knees, ankles and feet.
Restoring Normal Pain Free Motion. Restoring normal motion is key to alleviating pain and allowing you to do the activities you love to do safely. Physical therapy is the key to restoring normal joint and muscle motion. Our medical experts pinpoint the key problem areas that you may not even be aware of and focus on a custom treatment plan that will restore your normal pain-free motion. Performing at Your Best. Whether you are just out for a walk or an avid athlete, we can help you walk, run and play better. With our motion analysis, strength testing, coordination testing and more, we can spot your muscles and joints that need flexibility, strength or coordination. A specific training and treatment plan is then put together to help you reach your peak movement with the least effort.
If you suffer from hip, knee, or leg pain, let us help you get back to doing the things you love. Call Today! (801) 944-1209
I saw the improvement! “When I first came in I was already 2 months in my recovery. By that time I was running and doing little things with the soccer ball. When I first met Brad he told me that he was going to push me to my fullest. At first I was nervous but I was willing to put in as much work as needed to get back out on the field. When I came to my first session I felt very weak in my knee. But, as I continued to come I saw the improvement because of all the work I’ve done with their help. I was able to start playing soccer at 5 ½ months. I’m just very grateful for what they have done for me over the past months. Every time I came in I enjoyed my time here and Brad would always push me each and every time. I wouldn’t be where I’m at if it wasn’t for his help.” - D.E. PATIENT RESULTS
OUR MISSION “To restore physical ability and bring out your inner athlete.”
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HEALTH &WELLNESS TIPS FOR THE SEASON! 5 Nutrition Tips For A Healthy Summer
Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below. 1. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day.
2. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick. 3. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 4. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle- building process, help your body recover from training, and boost your energy levels. Try one of these shake recipes. 5. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.
http://www.coreperformance.com/daily/live-better/15-nutriton-tips-for-a-healthy-summer.html
Always consult your physical therapist or physician before starting exercises you are unsure of doing. Exercise Essentials Try this simple exercise to keep you moving...
HIP ADDUCTION - SIDELYING Strengthens back and hips.
While lying on your side, slowly raise up the bottom leg towards the ceiling. Keep your knee straight the entire time. The top leg should be bent at the knee and your foot planted on the ground supporting your body.
Exercisescopyrightof
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Healthy Recipe: Cherry-Berry Oatmeal Smoothie
INGREDIENTS: • ⅓ cup quick-cooking rolled oats • ½ cup light almond milk • ¾ cup fresh strawberries • ½ cup fresh dark sweet cherries • 1-2 tbsp almond butter • 1 tbsp honey • ½ cup small ice cubes
DIRECTIONS: In a medium bowl combine water and oats. Microwave 1 minute. Stir in ¼ cup of the milk. Microwave 30 to 50 seconds more or until oats are very tender. Cool 5 minutes. In a blender combine oat mixture, the remaining ¼ cup milk, and the next four ingredients (through honey). Cover and blend until smooth, scraping container as needed. Add ice cubes; cover and blend until smooth. If desired, top each serving with additional fruit.
http://www.eatingwell.com/recipe/259841/cherry-berry-oatmeal-smoothies/
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