Marathon: Sports Injuries

Marathon Monthly January 2019 Physical Therapy

New Year, New You! Safely Reach Your Resolutions with Physical Therapy

One of the most common New Year’s Eve resolutions across the United States is to get in shape. Whether that means becoming a weekend warrior, signing up for nightly fitness classes, or simply making more of an effort to be active, physical therapy can help you. Our team at Marathon Physical Therapy is trained to help you in preventing injuries and making physical activity as easy as possible. For more information about how we can help you achieve your goals, give us a call today! Don’t forget the past! You may feel like a brand new, rejuvenated person in the new year, but your body undoubtedly hasn’t received that message. One of the biggest mistakes you can make is pushing yourself too fast and too soon. Let’s say you make a resolution to start taking morning runs in 2019. That’s great! However, if your body hasn’t been used to running in the past, you need to ease yourself into it. Your mindset may be focused on your marathon goal, but your body isn’t there yet. Start slow, perhaps with a half-mile jog around the neighborhood, then start pushing yourself to a mile, then two, then three.The gradual increase will make it much easier on your body (and a much easier resolution to keep!) than diving right in will. Starting off with that three mile run may feel liberating in the beginning, but your body will curse you after. The new year can bring great changes, but don’t forget the past. Stay on top: Even if your resolution doesn’t leave you feeling achy or painful (and we hope it doesn’t!), we can still help you maintain your peak physical performance. Marathon Physical Therapy uses advanced methods and technology, such as injury prevention screening, gait analysis, and mobility evaluation to determine what exercises and therapies would work best

for aiding in your physical excellence. We can help make sure you stay on top, avoiding any potential pain or injury. Additionally, you will have a team of supporters to encourage your goals and celebrate your achievements along the way!To meet one of our physical therapists and discuss how we can help you safely reach your resolutions, schedule a consultation today.

TOP WORDS OF MOTIVATION FOR A NEW YOU 1. Breathe

5. Discover 6. Create 7. Energy 8. Triumph

2. Trust 3. Hope 4. Gratitude

(516) 487-9810

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Don’t Let Pain Sideline You

9 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, 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 right exercises to prepare for fitness activities is key. Our physical therapy experts have years of experience rehabilitating people after injuries and returning them pain-free to the activities they enjoy. 8 1 4 4 7 5 8 7 8 1 4 3 6 8 5 7 5 4 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.

4 9 5 2 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 3 1 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, Marathon Physical Therapy 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 8

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• Do coordination training • Do endurance training

Call us today to learn more about our how to relieve your pain from a past injury.

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6 4 7 3 6 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. 8 3 6 1 6 7 9 4 3 4 5 6 2 6 8 9 2 4 1 3

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Patient Success Story

Laser Therapy Head-to-Toe Treatment

Bell’sPalsy Cervicalgia CervicalFacetPain CervicalRadiculopathy Headache PinchedNerve Sinusitis TMJ Head/Neck

Core/Spine

Abdominal Strain Fibromyalgia Rib Injury

DiscHerniation Spinal Stenosis Facet Joint Syndrome

Lumbar/Sacral Radiculopathy SciaticPain

Shoulder

RotatorCuff Injury AdhesiveCapsulitis Tendonitis/Bursitis

PostSurgical Rehabilitation Pectoralis Strain

Elbow

Hip and Upper Leg

Epicondylitis Bursitis UlnarNerve Pathologies

Bursitis/Capsulitis Piriformis Syndrome

Tendonitis CarpalTunnel Syndrome Dupuytren’sContracture Wrist/Hand

Knee and Lower Leg

“I was suffering with right leg tingling. The pain was less on the left leg but with weakness in both legs. I feel that the laser therapy was helpful. It reduced my pain and discomfort of both of my legs and feet. Thank you, Kevin and Joe!“ - Dr. Ebby O. “The Laser Therapy Was Helpful”

Shin Splints Meniscal Injuries Arthritis Hamstring Injuries

AchillesTendinopathy PlantarFasciitis Morton'sNeuroma TarsalTunnel Syndrome Sprain/Strain Ankle/Foot

DISCOVER HOW TO LIVE PAIN-FREE

Healthy Recipe Apple, Goat Cheese & Pecan Pizza LightForceTherapyLasers.com 877.627.3858 @

At Marathon Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get to Marathon 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 1. Call us!

INGREDIENTS • 1lb six-grain pizza crust • Cooking spray • 3 cups thinly sliced Fuji apple • 1 cup crumbled goat cheese • 2 tsp chopped fresh thyme

• 1 tbsp extra-virgin olive oil • 2 tsp Dijon mustard • 1 tsp fresh lemon juice • 1 1/2 tsp honey • 2 cups baby arugula • 3 tbsp chopped pecans, toasted

DIRECTIONS Preheat oven to 450°. Place pizza crust on a baking sheet coated with cooking spray. Arrange apple slices evenly over pizza crust; top with cheese. Sprinkle thyme evenly over cheese. Bake at 450° for 8 minutes or until cheese melts and begins to brown. Combine oil and next 3 ingredients (through honey) in a medium bowl, stirring with a whisk. Add arugula; toss gently to coat. Sprinkle pecans evenly over pizza; top with arugula mixture. Cut pizza into 6 wedges.

2. Discover why your pain has come back 3. Get your custom recovery program

(516) 487-9810 3

www.marathonptny.com

Marathon Physical Therapy

www.marathonptny.com Tel: (516) 487-9810 Fax: (516) 773-7315

The Expert Care You Need and Deserve

556B MIDDLE NECK RD GREAT NECK, NY 11023

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Page1: NewYear,NewYou!SafelyReachYour ResolutionsWithPhysicalTherapy Page2:Don’tLetPainSidelineYou •ExerciseEssential •Sudoku Page3: Healthy Recipe •PatientSuccessStory •DiscoverHowToLivePain-Free Page4: Avoid Surgery After A Sports Injury INSIDE

Avoid Surgery After A Sports Injury Sports injuries in this article will be defined as injuries to the musculoskeletal system, includingmuscles,bonesand tissuessuchascartilage.Themostcommon sports injuries include:

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.

SPRAINS: Asprainoccurswhen theconnective tissue that joins theendof thebone withanother isstretchedor torn. Thoseconnective tissuesareknownas 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 Human Services, the knee is the most commonly injured joint. Orthopedic surgeons see more than 5.5 million people annually for knee 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

The team at Marathon Physical Therapy can treat many orthopedic and repetitive motion injuries without the need for invasive surgeries or medications. In fact, most doctors have their patients try physical therapy first before recommending any other procedures. The licensed physical therapists and physical therapist assistants at Marathon Physical 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 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. Call us today for more information! Look inside to learn more about our programs and say good-bye to those aches and pains!

(516) 487-9810

www.marathonptny.com

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Back Pain and Sciatica Workshop Reveals How to Naturally Heal Back Pain and Sciatica For Good. Attention Back Pain and Sciatica Sufferers! Sunday, January 6th @ 10am 556B Middle Neck Rd • Great Neck, NY 11023

Do you suffer with back pain or leg pain when you stand or walk?

Do you have pain when you sit for long periods or drive?

Do you experience pain, numbness or tingling in your backside, groin, or down your leg?

If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial) – the Lower Back and Sciatica Workshop may be a life changing event for you… Back pain and sciatica can completely ruin your life… I’ve seen it many times. a It can make you lean on the shopping cart when walking through the grocery store (how embarrassing)… a It can take your focus away on enjoying your life…like spending time with your children or grandchildren… a It can mess up your work or force you to do a job you don’t want to do… a It can ruin your travel plans… a And it can take away your ability to live life… having to rely on others… or taking away from you the things you enjoy most in life. And less movement and enjoying of life can lead to depression, increased stress and a sedentary lifestyle (mostly sitting… not moving much) which leads to bigger health problems… and life problems. Here at Marathon Physical Therapy, our Sciatica and Lower Back Specialists have helped 1000’s of people who have suffered needlessly with lower back pain and sciatica… it’s our specialty. So by request, I’m hosting a Sciatica and Lower Back Pain Workshop here at Marathon Physical Therapy. If you’re confused about what to do and looking for answers, here’s some of what you’ll learn: a The Single Biggest #1 Mistake back pain and sciatica sufferers make which actually stops them from healing… a The 3 Most Common Causes of Lower Back Pain and Sciatica… a A Sure-Fire Way to Pick the Right Treatment for the Cause of Your Pain (and save you a ton of time and money) a How a problem in your back can cause pain, numbness or tingling in your leg… a What successful treatment & permanent relief looks like without the side effects of medications, injections or surgery. How Do I Register for the Lower Back Pain and Sciatica Workshop? Call our office to register at (516) 487-9810 Negin P.S. – This event is FREE and limited to the first 20 people to register. When you register, you can bring a guest at no additional cost (we do this because many people request to bring their spouse or other family member). Looking forward to seeing you there,

STAYING PHYSICALLY FIT DURING THE HOLIDAYS

1.Keepmoving. Inadditiontostayingactive,trytoavoidsittingforprolonged periods of time. Remember: Too much sitting is hazardous to your health. Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activity (say, pacing around the house or performing simple squat exercises) reduces the risk of diabetes and other heart disease risk factors. 2. Be creative and get rid of ‘all or nothing’ mindsets. Theholidaysarehectic,butdoyourbest toavoid the ‘allornothing’mentality when itcomestohealthfuleatingandphysicalactivity. Inreality,there ismore than just one way to live healthfully and be active. During the holidays, get a bit creative with exercise and opt for fun ways that make physical activity a family affair. From exploring new group fitness classes to building physical

activity into holiday traditions. Think outside the box when it comes to ways tohavequality timewith familyand friendswhilealsoprioritizingyourhealth. 3.Plan–andrememberthere isalwaystimeandopportunityforaworkout. Plan your workouts for the week and note them in your schedule to assure they area part of your day. Also, remember that some exercise is better than none.Ratherthanskippingthegymaltogether,maketimeforaquickworkout. From now until New Year’s Day, your schedule will likely be filled with family obligations, traveling and festive outings with all sorts of tempting treats. Eventhemostdisciplinedpeoplecanfind itdifficulttosticktotheirhealthand fitness routines. However, with these tips, you will be able to manage activity into your daily schedule with patience and time.

556B MIDDLE NECK RD GREAT NECK, NY 11023 (516) 487-9810

Marathon Physical Therapy

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