HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
HOW A PHYSICAL THERAPIST CAN HELP CYCLISTS AVOID INJURIES
Injury Prevention Strategies For Cyclists • Patient Results • Exercise Essentials ALSO INSIDE
The Newsletter About Caring for Your Health NEWSLETTER
HOW A PHYSICAL THERAPIST CAN HELP CYCLISTS AVOID INJURIES
INJURY PREVENTION STRATEGIES FOR CYCLISTS Most injuries (or pain) are due to improper fit on the bike or over exerting your body. Fortunately, our team of physical therapists at Empower Physical Therapy are skilled at identifying and treating musculoskeletal injuries related to your cycling. There are some research-backed injury prevention strategies you can perform on your own, including: • Proper bike fitting: Before you go on your first ride, it is essential to make sure you have a proper bike fitting. • Adequate rest: Sleep is the most effective strategy with the most significant effect on injury prevention and sports enhancement… 8-10 hours per night. • Strength training: One of the most effective injury prevention strategies to help stay injury-free is keeping the muscles strong. Our physical therapists will identify areas of weakness and compensatory strategies and help you address them to avoid pain/injuries. • Stay within your abilities: It is vital to train and practice any physical activity by starting small and building up from there.
Are you tired of pain and injuries interfering with your enjoyment of riding your bike? Have you ever wondered what you can do to prevent problems from arising? At Empower Physical Therapy, our highly trained physical therapists are experts at treating all types of injuries common to cyclists. We will identify the steps you need to take to resolve your injuries and prevent them in the future! Perhaps the most common injury people endure from bike riding is an overall feeling of soreness caused by overusing the muscles. This typically occurs from riding too hard (too long or too fast for your level of conditioning) or completing a long ride when your body is not used to it. For most people, the soreness usually goes away on its own, but for others, the soreness is the first warning sign of an injury brewing. The severity of the damage determines how long the body will need to recover. At Empower Physical Therapy, our licensed physical therapists can guide you through the right exercises for your individual needs to help you recover from and prevent future injuries. Call today to schedule an appointment with one of our experts!
CONTINUED INSIDE >>
Look inside to learn more about our FREE physical therapy screening and return to a pain-free, active lifestyle!
www.empowerptclinics.com
ENJOY YOUR RIDES WITH PEACE OF MIND!
• Dynamic warm-ups: Foam rolling or a light ride at the start of your training are an effective way to warm up tissue without negatively affecting performance and may lead to fewer injuries. • Eating a healthy diet: Nutrition is the foundation for good health and injury prevention. Specifically, a scientifically-backed approach that does not include any fad diets. Recovery meals are as crucial as pre-game meals. • Getting enough water: Hydration is essential for recovery and injury prevention. At Empower Physical Therapy, our therapists play a leading role in preventing, reversing, and managing old and new injuries. Our programs address your individual needs so you can enjoy your time on your bike! WHAT TO EXPECT AT YOUR EMPOWER PHYSICAL THERAPY APPOINTMENTS Your physical therapist will conduct a physical evaluation to determine the severity of your pain and/or injury. Through a comprehensive assessment, your therapist can pinpoint precisely what is causing your pain and give you the tools to recover and prevent future episodes. Your physical therapist will then incorporate cycling-specific treatments to ensure proper positioning of the rider, including alignment of your joints and your pedaling mechanics to assist you in a safe return to training. We will provide constant feedback and allow refinement of your program to ensure it provides optimal results. REQUEST AN APPOINTMENT TODAY! Most injuries to cyclists are associated with overuse or improper fit of the bicycle. The prolonged postures combined with the repetitive movement from spending hours cycling is the main reason for pain/ injuries. Request an appointment at Empower Physical Therapy today so that you can get back to doing what you love.
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5973630/ https://journals.lww.com/acsm-csmr/fulltext/2019/12000/cycling_biomechanics_optimization_ the__r_.13.aspx https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5717478/ https://www.aafp.org/afp/2001/0515/p2007.html https://bmjopensem.bmj.com/content/6/1/e000840.abstract https://onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0838.2009.01058.x https://bjsm.bmj.com/content/52/24/1557.abstract https://pubmed.ncbi.nlm.nih.gov/29352373/ https://journals.lww.com/acsm-csmr/Abstract/2021/06000/Sleep_and_Injury_Risk.3.aspx?cont ext=FeaturedArticles&collectionId=1 https://blogs.bmj.com/bjsm/2016/11/11/bike-fitting-introduction-physiotherapists/
ARE YOU STRUGGLING WITH PAIN? WE CAN HELP! FEEL BETTER FASTER WITH EMPOWER PHYSICAL THERAPY! Call 316.283.7187 (Newton) , 620.327.3482 (Hesston) or 316.348.2766 (Andover) to schedule your appointment today, or visit us at www.empowerptclinics.com for more information!
CALL TODAY: 316.283.7187 (Newton) • 620.327.3482 (Hesston) • 316.348.2766 (Andover) Do You Want A Natural Solution To Improving Your Health? Gain your freedom from pain medication and avoid costly surgery with physical therapy! Mention or bring in this coupon today for a FREE Physical Therapy Screening! We can help you: Naturally relieve stiffness and swelling. Prevent aches and stiffness. Be more active with your friends and family. Have more energy. Feel better at work.
www.empowerptclinics.com
Offer valid for the first 25 people to schedule. Expires 06-30-23
Exercise Essentials Try these exercises to feel better!
Patient Results I'm able to do my housework more easily and able to exercise at the gym like I did before. "Before starting physical therapy, I had intense lower back / hip pain. I was frustrated with the intense pain while doing house chores. I noticed physical therapy was helping a few weeks into treatment. I'm able to do my housework more easily and able to exercise at the gym like I did before." — K.M. The pain has improved so much that I am back to my old exercise routine. My track work is back up to speed as well as my distanc.. I had lower back pain that would radiate into my right hip. I was frustrated because every thing I tried wasn't working. After getting x-ray results and bringing them into my therapist, we started focusing on weights. The pain has improved so much that I am back to my old exercise routine. My track work is back up to speed as well as my distance." — L.W. After a few visits, my pain subsided. Like looks amazing, I would say 100% improvement. Before starting physical therapy, I had a lot of pain in my hamstring from years of walking. I was really frustrated when the pain started all of a sudden. I chose to go to my doctor who referred me to Empower Physical Therapy. After a few visits, my pain subsided. Like looks amazing, I would say 100% improvement. I am back to my 4 miles walking daily thanks to Empower PT." — R.R. WRITE YOUR OWN SUCCESS STORY! CALL US TODAY! 316.283.7187 (Newton) • 620.327.3482 (Hesston) 316.348.2766 (Andover)
www.ptwired.com
Try These Exercises To Get Cycle-Ready!
HIP ABDUCTION (QUADRUPED) Begin on all fours, with wrists directly under the shoulder and knees directly under the hips. Engage your abdominals and slowly lift one knee out to the side, keeping your knee in line with the hip. Hold as instructed, then bring your knee back down to the floor. Repeat 3 sets, 10 reps each.
KNEE SQUAT Start by kneeling on a foam pad with your butt on your heels and your torso standing tall. Drive your hips forward to go into a tall kneeling position with your hips locked out; hold a few seconds then lower back to kneeling with control. 3 sets, 10 reps.
Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting any new exercise routine.
Scan To Request Your Appointment Today!
www.empowerptclinics.com
@EmpowerPhysicalTherapyofNewton
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6Made with FlippingBook Converter PDF to HTML5