HandsOn: Sports Injuries & Post-Surgical Rehab

N E W S L E T T E R

IMPROVE YOUR SKILLS WITHOUT FEAR OF INJURY

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N E W S L E T T E R

REFRAIN FORM SPORTS INJURIES & POST-SURGICAL REHAB

INSIDE : • Don’t Let Pain Sideline You

• Patient Success Spotlight • Healthy Recipe

• Functional Capacity Evaluation (FCE’S)

5.5millionpeopleannually forknee injuries,whichcan include runner’sknee (painor tendernessclose to thekneecapat the frontsideof theknee), tendonitisand iliotibial bandsyndrome (painon theoutersideof theknee).Severeknee injuriesoften 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 team at Hands-On Physical Therapy can treat many orthopedic and repetitive motion injuries without the need for invasive surgeries or medications. In fact, most doctorshave theirpatients tryphysical therapyfirstbefore recommendinganyother procedures. The licensedphysical therapistsandphysical therapistassistantsatHands-OnPhysical Therapy can customize a program that addresses the weakness of your particular musculoskeletal system, allowing you to recover quickly and remain active. Even if you have an old injury, it is important to have it evaluated by our physical therapists toprevent long-termdamage likearthritis. 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.

Exercise isan importantpartofahealthy lifestyle.Formanypeople,playingsports 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 tobeaprofessionalorevenanamateurathlete tosufferasports 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 thisarticlewillbedefinedas injuries to themusculoskeletalsystem, 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: Astrainoccurswhenamuscleor tendon ispulled, tornor twisted.Strains are non-contact injuries, such as those that occur from overstretching. A common exampleofastrain isamusclespasm.Abackorneckstrain isaverycommon injury treated in physical therapy. KNEE INJURIES: According to the U.S. Department of Health and Human Services, the knee is the most commonly injured joint. Orthopedic surgeons see more than

SCHEDULE A CONSULTATION TODAY GET RID OF YOUR NAGGING PAIN!

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FUNCTIONAL CAPACITY EVALUATION (FCE’S)

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 thought about it. As you get older, your tissues become less elastic and in fact a little “drier.” When your muscle, tendonand ligamenttissueshaveenoughwater,theyaresuppleandstretchy, allowing you to do a lot of activities. Keep yourself hydrated and stretch often to maintain elasticity in your muscles. Beforeandafter. Knowing therightexercises toprepareforfitnessactivities is key. Our physical therapy experts have years of experience rehabilitating peopleafter injuriesand returning thempain-free to theactivities theyenjoy. 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, Hands-On PhysicalTherapy can get you back to enjoying your activities 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. DON’T LET PAIN SIDELINE YOU

A Functional Capacity Evaluation (FCE) is a standardized comprehensive evaluation thatcollects informationon thephysicalabilitiesofan individual and determines his/her ability to perform specific work-related tasks. Physicians, case managers and employers are able to transition injured workers from disability to function by utilizing Functional Capacity Evaluations.

FCE looks specifically on the following areas: • Prolonged sitting and standing • Dynamic strength • Walking, stairs and stepladder capacities • Balance • Push, pull and carrying capacities • Endurance • Coordination • Fine motor skills • Lifting capacity at various levels

FCEs are indicative for the following cases: • Individuals that have been out of work because of an injury and their ability to return to work or not, needs to be determined. • Eligibility for Social Security Disability benefits. • For medical legal reasons. Functional Capacity Evaluations are done on a one-on-one basis and lasts between 2 and 6 hours, depending on a patient’s needs. For more information contact us or visit our centers at Astoria, NY. Don’thesitate tocontactHands-OnPhysicalTherapy today to learnmore about what our Functional Capacity Evaluation (FCE) can do for you and get started on the first steps toward relief!

• Do stretch often • Do strength training • Do coordination training • Do endurance training

For more information, contact us.

CALL US TODAY IF YOU ARE EXPERIENCING PAIN (718) 626-2699

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Patient Success Spotlight

Who Do You Know That Needs Our Help?

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

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7 “I did get somuch better after four weeks!” “The place is amazing. My PT, Greg, is wonderful! He always looks out for me so that I get the best therapy needed to get back to where I was before my accident. He explains my treatment and if I have pains with therapy, he works with me to alleviate any pain. He is very knowledgeable and an expert!! On top of that, he shows concern for his patients, like me. Because pain is real and he acknowledges it. I did get so much better after four weeks and still doing my therapy to get back on my feet. The PTA is instrumental to my therapy who makes sure I do my best. Even the billing section explains everything and makes sure it all works out for me.” - M.P. 3 9 6 1 6 2 8 9 4 3 5 4 8 2 3 9 6

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7 8 32-44 31st Street • Astoria, NY 11106 Tel: (718) 626-2699 • Fax: (718) 626-0923 6 1 6 1 2 8 5 STRENGTHEN YOUR MIND! 5 2 6 4 9

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5 2 Healthy Recipe: White Chocolate Raspberry Smoothie 8 9

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n°28718 The object is to fill all empty squares so that the numbers 1 to 9 appear exactly once in each row, column and 3x3 box, and the sum of the numbers in each area is equal to the clue in the area’s top-left corner. n°225044

INGREDIENTS • 1 tbsp white chocolate chips • 1/2 cup nonfat vanilla greek yogurt • 3/4 cup frozen raspberries

• 1 cup almond milk/milk of choice • 1/2 cup ice • Fresh raspberries for garnish (optional)

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INSTRUCTIONS In a small microwave safe bowl, heat white chocolate chips about 30 seconds and stir until smooth and melted through. Set aside to cool slightly. Add all ingredients, including melted chocolate, to a blender (or bullet, food processor, etc). Blend until smooth. Pour into glasses and top with fresh berries. Enjoy!

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