MMA & Sports Rehab Newsletter
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY
IS THERE A SPLINT IN YOUR RUNNER’S HIGH?
Friends, our beloved patients, we need your help! We’ve been nominated in Washington Family Magazine for BEST Physical Therapy Clinic and we would greatly appreciate your vote! Please take a minute to visit the link below and continue clicking NEXT until you see a section for Best Physical Therapy Clinic and select MMA & Sports Rehab for Best Physical Therapy Clinic! Please feel free to share the link with your friends and loved ones: www.washingtonfamily.com/ bestforfamilies
INSIDE :
• Is There a Splint in Your Runner’s High? • How Physical Therapy Can Help
• Therapist Spotlight • Exercise Essentials
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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER
IS THERE A SPLINT IN YOUR RUNNER’S HIGH? Is your runner’s high being stifled by pain in your shins or legs? Do they tend to throb after your daily jogs, or ache simply after moving quickly to catch up with someone? If so, you may be experiencing shin splints. Shin splints, also medically referred to as “medial tibial stress syndrome,” occurs when there is excessive stress on your shinbone and its surrounding tissues. These tissues connect your muscles to your bones, and when they become inflamed, it can become painful. They are most common in runners, due to the stress of impact that the shins face while running; however, shin splints can present themselves in anyone whose lifestyle includes substantial physical demand. Shin splints can be painful and debilitating toward your daily life, but physical therapy can fortunately help alleviate the pain and correct the condition. To speak with someone about how physical therapy can help fix your shin splints, call our office today! Causes of shin splints: There are many common causes of shin splints, including, but not limited to: • Previous injury. If you have had a foot, leg, or shin injury in the past, your risk of shin splints may be heightened. • Sport participation. Some sports have a higher risk of shin splints than others, especially those with high levels of running and/or jumping. INSIDE : • How Physical Therapy Can Help • Therapist Spotlight
• Healthy Recipe • Exercise Essentials
• Body mass. If you have a BMI greater than 20.2, your probability toward developing shin splints may be higher. • Overpronation. This is also referred to as the act of flattening the arches of one’s feet while standing, walking, or running. A flat arch creates a greater risk of shin splints. • Hip motion. This can be related to sport or general gait, in which the hips move through a greater range than what is typical. This is common in sports such as dance, gymnastics, or cheerleading, but can also be due to an abnormality in the way one walks. • Improper shoes. Wearing shoes that are ill-fitted or that don’t provide proper arch support can increase your risk of shin splints. • Lack of stretching. If you complete a run or workout without warm-up and cool-down stretches, your muscles and tissues can become irritated, increasing your risk of shin splints. • General weakness. If you have weak ankles, hips, or core muscles, you may be at a greater risk of developing shin splints. This can be corrected through strength training exercises.
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How Physical Therapy Can Help
As noted above, the causes of shin splints are vast, but your physical therapist can help you figure out the root of the problem. He or she will complete an extensive evaluation process with you, noting your painful areas and testing the abilities of your current physical motions. This may include anything involving stretching, flexibility, gait, mobility, and range of motion. From there, your physical therapist will create a treatment plan based on your needs. Treatment plans for a specified shin splint condition may in- clude, but are not limited to: • Manual therapy. Hands-on massage of the painful area and its surrounding areas, in order to ease stress off of the injured tissue. • Light exercise. These exercises can serve several functions. They can be used to increase the strength and/or range of motion of the hips, arches, or shins, in order to decrease overpronation and stress on the lower leg. They can also be used to stretch the muscles around the shin, in order to reduce inflammation. This may also include single-leg exercises, such as squats, reaching, or heel raises. • Modified technique. Sometimes, shin splints can be a result of poor technique with gait or sports. Your physical therapist may work with you to modify your take-off/landing techniques, or your leg and foot control while walking or running. • Taping/compression. Your physical therapist may suggest taping the affected area (arch of foot or leg muscles) to promote healing and compress the affected muscles.
• Ice. Ice healing may be prescribed, in order to decrease pain and inflammation. Depending on the severity, your physical therapist may suggest icing multiple times a day. • Footwear suggestions. Your physical therapist may provide you with supportive or orthotic footwear suggestions, which may help speed up your shin splint recovery and decrease the risk of them in the future. • Rest. An important part of your physical therapy treatment will be rest, although you will also be participating in important stretching and light exercises with your physical therapist. Your physical therapist may suggest taking a short break from the activity or exercise that aggravated your shin splints until you are healed. At MMA & Sports Rehab, we are dedicated to assisting you in your healing journey, and making it as comfortable for you as possible. If you believe you may be suffering from shin splints, give us a call today. We will help you get back on your feet in no time! Sources: www.ptandme.com/7-ways-physical-therapists-treat-shin-splints/ www.moveforwardpt.com/ SymptomsConditionsDetail.aspx?cid=2490a5b7-f185-44ed-a6b1-5518984c902d www.webmd.com/fitness- exercise/shin-splints#1
Exercise Essentials Try this movement if you are experiencing pain.
Berry-Almond Smoothie Bowl
INGREDIENTS: • ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain unsweetened almond milk • 5 tbsp sliced almonds, divided • ¼ tsp ground cinnamon • ⅛ tsp ground cardamom • ⅛ tsp vanilla extract • ¼ cup blueberries • 1 tbsp unsweetened coconut flakes
Stretches Core Muscles
www.simpleset.net
LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Perform this 10-15 times in each direction.
Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.
Therapist Spotlight
MMA & SPORTS REHAB 1033 S. Edgewood Street Arlington, VA 22204 NATALIA A WARM MSR WELCOME! PLEASE HELP US IN GIVING
TEL: (703) 884-7084 FAX: (571) 982-3186
DR. NATALIA SLEZIAK
Dr. Natalia Sleziak received her Doctorate of Physical Therapy from Thomas Jefferson University in Philadelphia, PA and her Bachelor’s in Psychology and Spanish from Muhlenberg College in Allentown, PA.
She is a Certified Myofascial Trigger Point Therapist and obtained her Dry Needling certifications through both Myopain Seminars and the Spinal Manipulation Institute. She is also fully accredited in the Graston Technique. Natalia has a strong interest in working with aerialists, acrobats, gymnasts, and dancers, as well as with the general athletic population. She herself is an avid aerialist and actively practices silks and aerial lyra. Natalia enjoys keeping her exercise routine varied and stimulating through weight lifting, tumbling, and yoga. She places a strong emphasis on functional training and on individualized treatment plans that cater to each patient’s goals, interests, and lifestyle.
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