Centra: How To Avoid Common Active Injuries

Health & Wellness

“This ”Is How You Can Run Into Treatment!” AVOID COMMON ACTIVE INJURIES

Whether you just like to play weekend sports, walk for exercise or are an avid athlete, injuries can happen from time to time. It’s easy to sustain an injury to your muscles, tendons, or ligaments if you do not train properly. (continued inside)

INSIDE • Avoid Common Active Injuries • Exercise Essentials

• 4 Tips To Help Prevent Injuries • Free Analysis • Safely Perform Front Raises

Health &Wellness

4 Tips To Help Prevent Injuries | Exercise Essentials | Safely Perform Front Raises | Free Analysis


Tendonitis Tendonitis is an inflammation of the tendons from overuse. This can be for a variety of reasons, but typically, that body part is taking the strain due to poor body mechanics. For example, tendonitis in the shoulder or elbow is typically from poor posture of the neck and upper back. This causes an altered movement in the shoulder and arm, increasing strain on the tendons. Physical therapy helps by relieving the inflammation and pain while restoring normal motion and posture. If you suffer from aches, pains, or would just like to move better than you used to, call Centra Rehabilitation today to learn more about how physical therapy can help you LIVE LIFE PAIN FREE!

At the microscopic level, when muscles, tendons and ligaments are over-stretched, little tears form in the tissues. Your body normally heals quickly from this. However, the severity of the injury determines how long it will take to fully recover. Sprains and Strains Severe sprains and strains may require braces and even surgery. These can range from mild to severe. Realize, that for even mild sprains, the body can take about 6 weeks to heal the soft tissue. That means adequate rest and rehabilitation is needed to fully recover from this type of injury. The recovery from this can be longer, 8 weeks or more and it is wise to have proper physical therapy rehabilitation to recover. Even old sprains and strains can stay around to haunt you if they have not been properly rehabilitated.

“Avoiding These Tips May Be The Reason For Your Injury!” 4 TIPS TO HELP PREVENT INJURIES

Stretch. Stretching is one of the most important ways to prevent injuries. Your muscles and other tissues require oxygen, nutrients, and blood flow to be elastic. Stretching helps bring these things into the tissues making themmore elastic and allowing them to stretch more. This prevents over-stretching and tearing. Hydrate and nutrition. Your body is more than 70 percent water and therefore requires water to be supple and function at its best. Without adequate water and nutrition, your body’s tissues are more prone to injury. Hydrate and make sure you replenish the electrolytes you lost during activity with a sports drink like Gatorade. Stay within your abilities. We have all heard of the term “weekend warrior” which means a person that has not prepared their body at all to go out and do extensive sports or activities on the weekend. Typically, this person is more prone to injury, just because they are not prepared. If you have a hard time running, then you wouldn’t go out and do a marathon. Make sure that you train properly and safely for the sport or activity you would like to try. Wear proper equipment. Make sure you have the right equipment to prevent injuries when doing activities. Good running shoes, proper hiking boots, helmets and much more can make the difference when it comes to preventing injury. Still concerned that you may injure yourself during activity? Contact us today for a consultation! We will help you return to a pain-free and active lifestyle!



Healthy Recipe

Ingredients • 1/3 cup French vanilla Coconut Creamer • 1/2 cup unpopped kernels • 1/2 cup vegan butter • 3 Tbsp agave nectar, amber

• 1/2 cup dark brown sugar • 1/2 tbsp cinnamon • 1/4 tsp salt • 1/4 cup dried coconut flakes, unsweetened, toasted • 1 tsp vanilla

Directions Pop favorite popcorn from yellow corn kernels over stove top or use favorite microwave popcorn brand. Spread on baking sheet and set aside. In a saucepan, melt vegan spread and stir in the agave, brown sugar, cinnamon, and salt until dissolved. Take the pan off the heat and slowly whisk in the creamer until well combined. Return to heat, and continue to whisk for 10 minutes or until sauce reaches an amber color and thickens enough to coat the back of a spoon. Stir in coconut flakes and vanilla. Let cool slightly before drizzling over popcorn. Drizzle mixture over popcorn and blend in with a spatula. Serve immediately.

* This recipe is shared courtesy of So Delicious Dairy Free.


Did you know that an estimated more than two million concussions occur each year? A concussion is a traumatic brain injury that is caused by either a direct force/blow to the head or a force transmitted through the body to the head. Approximately 80% of concussions resolve after 2-4

weeks. If concussion symptoms do not resolve in 2-4 weeks, treatment may be indicated to facilitate recovery. For optimal results patient treatment should be targeted to address the individual’s specific symptoms. Concussions can cause a wide range of symptoms that can affect your ability to perform daily activities and hobbies that you enjoy. These symptoms often include but are not limited to: Headache, Nausea, Balance problems, Dizziness, Visual problems, Fatigue, Sensitivity to Light, Sensitivity to Noise, Numbness/tingling, Pain other than headache, Feeling mentally foggy, Feeling slowed down, Difficulty concentrating, Difficulty remembering, Drowsiness, Sleeping more or less than usual, Trouble falling asleep, Irritability, Sadness, Nervousness, Feeling more emotional If you experience a combination of the above listed signs and symptoms of concussion, and especially if they persist for greater than 2-4 weeks, you should be evaluated by a medical provider. A post concussive injury is an all hands on deck injury. It can often require a team of clinicians to identify, treat, and manage this condition. The leading causes of concussion are falls (40.5%), unknown/other (19%), struck by/against (15.5%), motor vehicle accidents (14.3%) and assaults (10.7%). A concussion is a neurophysiologic injury that can affect all domains of a person’s life from physical, cognitive, emotional,

vestibular, sleep, and behavior often with non-specific answers to the important patient question of “when will I get better?” Recovery takes different time periods for each person, as each individual injury is unique. Every patient must be carefully evaluated and treated based on their evaluation findings and their specific symptoms. A concussion patient’s port of access to the clinician of today is infinite. It can range from the athletic trainer, the emergency department physician, the primary care physician, the pediatrician, the nurse practitioner, the physician assistant, the school nurse, psychologist, physical therapist, and anyone who has direct access to the patient today. Do you have any of these persistent symptoms and think you may have suffered a concussion? Seek treatment today! You can start with Physical Therapy. Physical Therapists are doctorate level educated medical providers who provide detailed evaluations and interventions tailored to your specific functional deficits. Additionally, they have the knowledge to determine if Physical Therapy is right for you or when you may need to seek care from additional medical providers. If you think you have suffered a concussion, schedule your evaluation today - 434.200.6053.

Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!

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People who go to physical therapy experience: Natural relief for aches and pains Less difficulty in reaching or bending More social activity More energy More strength Better days at work


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Safely Perform Front Raises!

Weight training offers a variety of muscular benefits. Dumbbell front raises target your the front or anterior regionof the shoulders or deltoids and are commonly incorporated in an upper body weight training workout. Perform front raises two or three days per week with at least a day of rest between sessions to allow your muscles to adequately recover. Dumbbell front raises develop your anterior (frontal) shoulder muscles. Depending on your training volume, completing front raises can result in an increase in your shoulder muscular size or strength. Front raises are an isolation exercise, meaning they Do you have pain while reaching or bending? If you are not moving like you once were, please don’t hesitate to come in for a check up and get back on track to feeling great again. Call the clinic nearest you today!

require movement around only one joint. As a result, it’s an effective exercise for targeting a small number ofmuscles. Unlike when using front raises on a machine, completing front raises with dumbbells and while standing requires your core muscles to contract to keep you on balance. Stand with feet shoulder-width apart, a dumbbell in each hand, palms facing the fronts of your thighs. Keeping core tight and arms straight and in front of you, raiseweights to shoulder height, palms facing the ground. Pause for 1 second. Slowly return to start for 1 rep.


Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.

CLAM SHELLS While lying on your side with your knees bent, draw up the top knee while keeping contact of your feet together. Do not let your pelvis roll back during the lifting movement. Slowly lower leg back down. Repeat 10 times.

IT BAND STRETCH - SIDELYING Lie on your side. Pull ankle of upper leg back as if stretching your quad. Put the ankle of your lower leg on the outside of your knee. Apply pressure downwards to feel a stretch along the side of your thigh. Hold for 5 seconds repeat 6 times on each side.

Strengthens Hips

Strengthens Knees



Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Discover How To Live Pain Free

At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Centra Rehabilitation 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

Call Today 434.200.2102 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

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