Outpatient: Prevent Injuries With Physical Activity

NEWSLETTER

TIPS FOR PREVENTING AVOIDABLE INJURIES WITH PHYSICAL ACTIVITY

INSIDE: • Tips for Preventing Avoidable Injuries with Physical Activity • Exercise Essentials • Patient Success Spotlight • How Can I Prevent These Injuries?

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NEWSLETTER

Tips for Preventing Avoidable Injuries with Physical Activity

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 frommild 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 the muscles, tendons, and ligaments. When the muscles, tendons, or ligaments are over-stretched, the tissues experience minor damage in the formof 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 Outpatient Physical Therapy today. What are some common injuries? At Outpatient 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 beyond its limits or torn, while strains occur when a

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8 Convenient Locations To Serve You!

How Can I Prevent These Injuries?

Covington 16720 SE 271st St, Suite 200 Covington, Washington 98042 Phone: (253) 630-5808 Fax: (253) 630-6438

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 from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. • 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 Outpatient 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! Do You Have Friends Or Family Unable To Do The Following: Who Do You Know That Needs Our Help?

Kent 8009 S. 180th Street, Suite 112

Kent, Washington 98032 Phone: (425) 226-7827 Fax: (425) 251-5757

Maple Valley 26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038 Phone: (425) 413-4425 Fax: (425) 413-4429

Auburn 701 M St NE, Suite 102 Auburn, Washington 98002 Phone: (253) 833-8766 Fax: (253) 833-6748 Covington Satellite 27005 168th Pl SE, Suite 200 Covington, Washington 98042 Phone: (253) 639-4788 Fax: (253) 639-4789 Kent, Washington 98031 Phone: (253) 631-1933 Fax: (253) 631-2094 Puyallup 2930 S Meridian Suite 120 Puyallup, Washington 98373 Phone: (253) 445-2733 Fax: (253) 445-2399 Renton 3901 NE 4th St. Ste 112 Renton, WA 98056 Phone: (425)616-3841 Fax: (425)390-7425 Kent East Hill 13106 SE 240th Street, Suite 103

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

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

Giving Back to the Community The OPT teammade Valentines cards for Hospitalized Kids to cheer patients up during Valentine’s Day.

EXERCISE ESSENTIALS

4 1 9 8 5 3 Ina largebowl,combineoliveoil,garlic, lemonzest, lemon juice, salt, and several grinds of pepper. In a skillet over medium-low heat, toast the cumin seeds until aromatic, about 30 seconds. Remove seeds from heat and crush (a mortar & pestle is easiest). Add seeds to the bowl and stir. Add the chickpeas,tomatoes,dates,cucumbers,redpepper, and parsley to the bowl and toss. Transfer to a servingplatteranddollopwithgoatcheese,sprinkle with mint, and top with extra roasted chickpeas, if desired. Season to taste and serve. 9 5 3 8 8 Ingredients • 1/2 cup dried porcini mushrooms • 2/3 cup boiling water • 8 oz uncooked bucatini • 3 1/4 tsp salt, divided • 1 tbsp canola oil • 1/4 cup chopped shallots • 2 (4-oz) packages exotic mushroom blend • 2 garlic cloves, minced • 2 tbsp dry sherry • 2 oz Parmigiano cheese • 1/4 cup heavy whipping cream • 1 tsp chopped sage • 1/2 tsp cracked black pepper • 1 tsp truffle oil Sage sprigs (optional) Directions www.loveandlemons.com/chickpea-salad-recipe MEDITERRANEAN CHICKPEA SALAD

HAMSTRING STRETCH - SUPINE While lying on your back, raise up your leg and hold the back of your knee until a stretch is felt. Stretches Legs

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Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.

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INSIDE: • Tips for Preventing Avoidable Injuries with Physical Activity • Exercise Essentials • Patient Success Spotlight • How Can I Prevent These Injuries?

BETTER FASTER STRONGER

Packages: Performance Training Packages: Performance Trai ing

Endurance, Strength, Speed or Tactical 1 Session: $75, Buddy Session: $65ea Endurance, Strength, Sp ed or Tactical 1 Se sion: $75, Bu dy Se sion: $65ea

4 Sessions: $280 ($70ea) 8 Sessions: $520 ($65ea) 12 Sessions: $720 ($60ea) 4 Se sions: $280 ($70ea) 8 Se sions: $520 ($65ea) 12 Se sions: $720 ($60ea)

Sports Performance Training Sports Performance Training

Get Started Today! Call 425-413-4425 or email Hhumbyrd@outpatientpt.com coordination, focus, core strength, proper cool down, sports specific stretching, injury prevention and the importance of good nutrition. FREE Consultation! Get Started Today! Call 425-413- 425 or email Hhumbyrd outpatientpt.com and age a propriate focusing on all aspects of athleticism, proper warm up, sp ed, (ru ing mechanics), first step quickness, ag lity, strength, power, sports spec fi cond tio ing, balance, c ordination, focus, core strength, proper c ol down, sport spec fic stretching, injury prevention and the importance of g od nutr tion. FR E Consultation! The Athletic Performance programs are designed to be FUN and challenging, with specific movements that teach our kids the skills and disciplines that they can use in their chosen sport and in life. The sessions provide the kids with friendly competition to challenge them as they work hard to improve. The physical movements are sport and age appropriate focusing on all aspects of athleticism, proper warm up, speed, (running mechanics), first step quickness, agility, strength, power, sports specific conditioning, balance, The Athletic Performance programs are designed to be FUN and challenging, with spec fic movements tha teach our kids the skills and disciplines tha they can use in their chosen sport and in life. The sessions provide the kids with friendly compe tion to challenge them as they work hard to improve. The physical movements are sport

Howie Humbyrd Sports Performance Specialist, LAT/ATC, CSCS Howie Humbyrd Sports Performance Specialist, LAT/ATC, CSCS

Howie has been an athlete all his life, football, baseball, wrestling, soccer, motocross, and competitive softball. Howie Graduated from Eastern Washington University with a B.S. in Sports Medicine, and a B.S. in Exercise Science, with Minors in Health and Psychology. Howie has b en an athl te all his life, f otball, baseball, wrestling, so cer, motocro s, and compe tive softball. Howie Graduated from Eastern Washington University with a B.S. in Sports Med cine, and a B.S. in Exercise Science, with Minors in Health and Psych logy.

Massage Therapy Visit one of our Licensed Massage Therapists at a great low price! $ 75 $ 60 $ 50

per visit

per visit

Single Visit

Four Visits $240 Total

Eight Visits $400 Total

8 Convenient Locations To Serve You!

Puyallup 2930 S Meridian STE 120, Puyallup, Washington 98373 Phone: (253) 445-2733 Fax: (253) 445-2399 Renton 3901 NE 4th St. Ste 112 Renton, WA 98056 Phone: (425)616-3841 Fax: (425)390-7425

Kent East Hill 13106 SE 240th Street, Ste 103 Kent, WA 98031 Phone: (253) 631-1933 Fax: (253) 631-2094 Maple Valley 26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038 Phone: (425) 413-4425 Fax: (425) 413-4429

Covington Satellite 27005 168th Pl SE, Suite 200 Covington, Washington 98042 Phone: (253) 639-4788 Fax: (253) 639-4789 Kent 8009 S. 180th Street, Suite 112

Auburn 701 M St NE, Suite 102 Auburn, Washington 98002 Phone: (253) 833-8766 Fax: (253) 833-6748 Covington 16720 SE 271st St, Suite 200 Covington, Washington 98042 Phone: (253) 630-5808 Fax: (253) 630-6438

Kent, Washington 98032 Phone: (425) 226-7827 Fax: (425) 251-5757

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