Health & Wellness newsletter by Ellis Physical Therapy
Newsletter There’s Something To Look Forward To In October! NATIONAL PHYSICAL THERAPY MONTH
October is fast approaching, and with it comes its share of official “national day” designations, including whimsical days like “National Pumpkin Seed Day.” But did you know that the entire month has been dedicated to National Physical Therapy Month? So, as the leaves are turning and you’re working on your jack-o-lanterns, take the time to learn more about the many benefits of physical therapy. Physical therapy tends to be associated with sports injuries, along with chronic problems such as back pain, surgery recovery, and balance issues. Yet, you may not realize the range of problems which physical therapy can help – both for pain management and to help ease other symptoms. Does an official month really matter, given that physical therapists are out there making a difference every day? If you have any questions about whether you should seek physical therapy, call our office today to discuss your condition and to set up an evaluation.
Newsletter Health &Wellness Don’t Let An Injury Slow You Down! SPORTS INJURIES & POST-SURGICAL REHAB
INSIDE: • THE LONG & SHORT OF SPORTS INJURIES • PATIENT SUCCESS SPOTLIGHT • EXERCISE ESSENTIALS • DISCOVER HOW TO LIVE PAIN FREE ONE-ON-ONE PERSONALIZED TREATMENT WORK ACCIDENTS WE HELP YOU HEAL SPORTS PERFORMANCE ENHANCE YOUR SKILLS SENIOR PROGRAMS TREATMENT FOR ALL AGES
Everyone knows that exercise is an important part of a healthy lifestyle, and for athletes, getting outside and pushing yourself to be the best you can be is even more than that — it’s part of your way of life. So what happens when you experience an injury? A sports injury can put you on the sidelines for anything from a couple of days to a couple of months, and for someone who looks forward to their exercise routine everyday,orwho relieson theirathleticengagements for their professional or social life, an injury can be totally derailing. While sometimes it may seem like there is nothing to do but wait an injury out, this is most often not the case. Injuries like sprains and strains take a long time to heal, and while you need to give your body the rest it needs so that you are able to bounce back at full strength, you don’t need to spend all of that
time on the sidelines. Physical therapy is the best solution for coping with a sports injury. By working with a physical therapist, you can develop strategies to begin strengthening muscles surrounding the injured area, potentially reduce long-term damage to the affected area by addressing flexibility and range of motion issues that frequently develop during an injury,and learnwaysthatyoucancontinuetoengage in physical activity without impacting the injured area. And if your injury ends up requiring surgical treatment, then physical therapy is the best way to ensure that your body recovers from the experience and that you are ready to hit the ground running once you are cleared to return to physical activity. Ifyouaresufferingfromachesandpains,contactus at 208-523-8879 to learn more about how you can return to a pain-free active lifestyle!
CALL TODAY! (208) 523-8879
www.EllisPhysicalTherapy.com
THE LONG AND SHORT OF SPORTS INJURIES
Sports injuriescanhappen toanyone.Theyhappen toprofessionalathletes, and theyhappen toamateurs.Thedifferencebetween these twogroupsof people is that professional athletes usually have a team of people they are working with who can identify what the injury is and begin with effective treatments right away, while amateurs may spend weeks waiting before they even begin to engage in any sort of treatment process. When you experience a sport injury, don’t wait to see what is going on beneath the surface. While a simple sprain may seem like something that isn’t a big deal, this isn’t always the case. A physical therapist can look at a sport injury and begin to identify if there are any additional injuries at stake that may need to be addressed. Here is a quick breakdown of the three most common sports injuries: •Sprains:Asprainoccurswhen theconnective tissue thatmeetsat theend point of two bones is stretched too far or even torn. The most common way to experience a sprain is by falling, and many people experience sprains to their knees, ankles, wrists and elbows. It is also possible to sprain the neck, back or shoulder, and these sprains occasionally require further treatment. •Strains:Similar tosprains,andoftenmisidentifiedasastrain, thishappens when a muscle or tendon is twisted, torn or pulled. Strains happen as a result of overstretching, so are not typically the result of a fall or tackle, but insteadcanhappenduringyourstretching routine.Sometimesstrains manifest as muscle spasms. Working with a physical therapist can help you to learnhealthystrategies forstretchingso thatyoucanavoidstrains. • Shin Splints: Another incredibly common sports injury, this type of injury
specifically develops in the shins. Shin splints cause pain along the large bonethat linesthefrontofthe lower leg.Theyaremostcommon inrunners butcandevelop inanyathletewhohas torun.Thereasonshinsplints tend to develop is poor preparation, and so working with a physical therapist can help you to prevent shin splints with proper training techniques. Another incredibly common type of sports injury is knee injuries. Based on information from the U.S. Department of Health and Human Services, knee injuries are themost common typeof injury that peopleexperience— and this is especially true among athletes. The biggest problem with knee injuries is that they are difficult to treat, and typically require you to stay off ofyourknee foranextendedperiodof timeas the jointheals.Stayingoffof your knee is difficult, especially if you plan on returning to your sport. The best way to reduce how long a knee injury will affect you and strengthen your knee to prevent future injuries is by working with a physical therapist.
Call us today at 208-523-8879 to schedule an appointment!
Exercise Essentials Flexibility, strength, and stability are needed to keep you loose and pain free... Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.
QUAD SET While lying or sitting with a small towel rolled under your ankle, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 3 times. Stretches Knee & Leg Muscles
Strengthens Hip Muscles PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground. Repeat 4 times.
Exercisescopyrightof
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DISCOVER HOW TO LIVE PAIN FREE
At Ellis Physical Therapy, you will receive hands-on therapy treatmentsbyour friendly,caring health experts during focused and individualized sessions. It’s time to get to Ellis Physical Therapy if: • You’re 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
Patient Success Spotlight
1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
“Can’t express enough gratitude for the work you and your team did on my ankles!! Been running now pretty steady for about eight months.” – Janell G. Can’t express enough gratitude! HEALTHY RECIPE Spinach Stuffed Mushrooms
www.EllisPhysicalTherapy.com
Eating Right Never Tasted So Good!
INGREDIENTS • 20 medium mushrooms • 1/4 cup chopped shallots, scallions or onion • 2 cloves garlic, chopped
• 1 tablespoon balsamic vinegar • 1/2 teaspoon soy sauce • 2 cups chopped fresh spinach • 1/2 cup Plain Greek Yogurt • Salt and pepper to taste
DIRECTIONS Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. Season with salt and pepper to taste. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms.
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