The Newsletter About Health & Self-Care Health &Wellness
INSIDE: • Don’t Let Pain Sideline You! • Exercise & Mental Health • Relieve Back Pain In Minutes • Healthy Recipe
AVOIDING SURGERY AFTER A SPORTS INJURY
Health & Wellness The Newsletter About Your Health And Caring For Your Body
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. 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, including muscles, bones and tissues such as cartilage. The most common sports injuries include: • SPRAINS. A sprain occurs when the connective tissue that joins the end of 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. Strains are non-contact injuries, such as those that occur from overstretching. A 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 HumanServices, theknee is themostcommonly injured joint. Orthopedic AVOIDING SURGERY AFTER A SPORTS INJURY
surgeonsseemore than5.5millionpeopleannually forknee injuries,which can include runner’s knee (pain or tenderness close to the knee cap at the front side of the knee), tendonitis and iliotibial band syndrome (pain on the outer side of the knee). Severe knee injuries often include bone bruises or damage to the cartilage or 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 teamatKewaneePhysicalTherapycan treatmanyorthopedicand repetitive motion injuries without the need for invasive surgeries or medications. In fact, mostdoctorshave theirpatients tryphysical therapyfirstbefore recommending any other procedures. The licensed physical therapists and physical therapist assistants at Kewanee Physical Therapy can customize a program that addresses the weakness of your particular musculoskeletal system, allowing you to recover quickly and remain active. Even ifyouhavean old injury, it is important tohave it evaluated by our physical therapists to prevent long-term damage like arthritis. If you have sports or orthopedic injuries like tendonitis, arthritis, a stress fracture or low back pain, our therapists can design a treatment plan to promote improved function, wellness and minimize the risk of re-injury.
Schedule Your Appointment Today! Kewanee: 309.852-2200 Galva: 309.932.8100 Stark County: 309.695.4010.
DON’T LET PAIN SIDELINE YOU!
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. Before and after Knowing the rightexercises toprepare forfitnessactivities iskey.Ourphysical 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. If you do start to experience pain with activities,KewaneePhysicalTherapycangetyouback toenjoyingyouractivities 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. • Do stretch often • Do strength training
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 be warmed 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
• Do coordination training • Do endurance training
Call your physical therapist at Kewanee Physical Therapy today for more informationonpreventingsports injuries today,orvisitourwebsiteatkptrs.com
Eating Right Never Tasted So Good! Quinoa & Lentil Stuffed Cabbage Rolls
INGREDIENTS • 1 head of green cabbage For the Filling • 3/4 cup brown lentils • 3 cups water
• 1/2 cup uncooked quinoa • 1 cup vegetable broth • 1 small onion, diced • 1 tbsp vegetable oil • 1 tbsp red wine vinegar • 2 tbsp soy sauce
• 1 tsp smoked paprika For the Sauce: • 1 (28 oz) can tomato puree • 1 tbsp maple syrup, or
sweetener of choice • 1 1/2 tsp red wine vinegar • salt and pepper to taste
INSTRUCTIONS Begin boiling the cabbage in 3 in of water until the leaves peel off easily (about 20 min). When done, allow them to cool. While cabbage is simmering, bring lentils to a boil in a separate small saucepan. Lower heat and allow to simmer for 35 minutes, adding water to the pot as needed. Drain any excess liquid. While lentils simmer, place broth into another saucepan, add quinoa, and bring to a boil. Let simmer for 20 min until all of the water is absorbed (about 20 min). Cook onion with oil in a large skillet over medium heat until soft and translucent (about 5 min). Add 1 1/2 cups of the cooked lentilsand1cupof thecookedquinoa,alongwith redwinevinegar,soysauce,smokedpaprika,salt,andpepper to taste. Makesure ingredientsaremixedbefore removing fromheat.Preheat theoven to350°.Stirallsauce ingredients together in a small bowl, then distribute about 1/2 cup of the sauce into the bottom of 9 x 9 inch baking dish. After peeling leaves off of the cabbage head, roll about 3-4 tbsp of filling into the center of each leaf until all filling is used. Place each roll into the baking dish. Spoon remaining sauce over the rolls, cover and bake for 1 hour. Let the rolls cool before serving.
KEWANEE (309) 852-2200
GALVA (309) 932-8100
STARK COUNTY (309) 695-4010
Practice News Thoughts & Prayers For Our Kewanee Family
Exercise & Mental Health
Exercise and depression. Maintaining an exercise schedule can prevent you from relapsing intodepression. Itpromotesgoodchanges in thebrain, including neural growth, reduced inflammation, and new activity patterns that promote feelingsofcalmandwell-being. Italso releasesendorphins,powerfulchemicals in your brain that improve energy and make you feel good. Exercise also serves as a “productive” distraction, allowing you to break out of the negative thoughts that feed depression. Exercise and anxiety. Anything involvingmovementcanhelpanxiety,but focus whileexercising ismorebeneficial thanzoningout.Byadding thisconcentration on your body and how it feels, you’ll not only improve your physical condition but also help disperse the flow of constant worries running through your head. ExerciseandADHD. Exercising regularly isoneof theeasiestandmosteffective ways to reduce thesymptomsofADHDas it improvesconcentration,motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. Exercise and PTSD and trauma. Evidence suggests that by focusing on your body as you exercise, you can actually help your nervous system come out of the immobilization stress response that characterizes PTSDor trauma. Instead ofdwellingon “trigger” thoughtsand feelings,paycloseattention to thephysical sensations in your joints, muscles, and even your insides as your body moves. Exercises that involvecrossmovementandengagebotharmsand legssuchas walking, running, swimming, weight training, or dancing are some of your best choices. Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce the symptoms of PTSD. If you’re looking to use exercise to improve your mental health, be sure to set small, achievable goals so as not to feel overwhelmed or discouraged from continuing exercise. As you get a better feel for workouts, you can always add newexercisesandactivities to further improveyourphysicalandmentalhealth!
OurKewanee family iscurrently facingsomechallengingnews.AshleyEgan,one ofourcherishedOccupationalTherapists,hasrecentlybeendiagnosedwithbreast cancer. She has a long road of treatments ahead of her, but with the support of her loyal patients, her road to recovery may be a bit smoother. Ashley has been a treasured part of our family since 2005. She has always been dedicatedtohelpingothers,takingpride inaidingherpatientsthroughrehabilitation and recovery.Weareasking thatshebekept inyour thoughtsandprayersasher own journey through rehabilitation and recovery begins. Ashley, her husband Eric, and their two sons Aden and Eli, could all use kindness and support during this time. If you wish to send words of encouragement or inspiration to Ashley and her family, you can do so at our Kewanee office mailing address: 1258 W South St, Suite 1 Kewanee, IL 61443. Ashley has never hesitated to lend a helping hand to others, and we are hoping that she can get back to doing what she loves as quickly as possible. Any caring word will go a long way in brightening up Ashley’s treatment journey.
DISCOVER HOW TO LIVE PAIN-FREE
Relieve Back Pain In Minutes Try this movement to relieve back pain
At Kewanee Physical Therapy & Rehab Specialists, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
It’s time to call Kewanee Physical Therapy & Rehab Specialists if: • You are tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury
1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
Swan Dive Lay on stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6 times.
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