Health &Wellness The Newsletter About Your Health And Caring For Your Body
SPORTS & HYDRATION FOR YOUNG ATHLETES
Warm humid weather and intense high school sports practices lead to a lot of sweating and risk of heat exhaustion or more serious heat stroke. While hydration may not be at the top of the list for a successful athletic performance, it should be. According to the National Federation of State High School Associations, appropriate hydration before, during, and after physical activity is an important ingredient to a healthy and successful sports team. Tips to Prevent Dehydration It’s of key importance to hydrate well, both for safety and performance. Here are some tips to educate athletes and the coaching staff, as well as parents to safeguard against heat illnesses: • Athletes cannot simply rely on thirst to maintain hydration. Instead, a schedule for hydration before, during, and after practice or games may be more helpful. • Weighing the athlete before and after the practices, since proper hydration will show no- or minimal- weight change from practice. • An example hydration schedule for a high school athlete could be: drinking 16 ounces of fluid two hours before physical activity, drinking another 8-16 ounces 15 minutes before physical activity, and during physical activity, drinking 4-8 ounces every 20 minutes. After
physical activity, drinking 16-24 ounces of fluid for every pound lost during physical activity. • Athletes will continue to lose fluid after practice as they continue to cool their core body temperature and urinate. Using urine color as a measure for hydration status can be really helpful. Bold yellow urine to dark yellow or apple juice colored urine signifies dehydration. Athletes should aim to start every practice fully hydrated.
Health & Wellness The Newsletter About Your Health And Caring For Your Body
RECOVERY AFTER JOINT REPLACEMENT SURGERY “Start Your Rehabilitation Journey Today!”
• Don’t Let Pain Put You On The Sidelines!
• Tasty Recipe
• Relieve Hip Pain In Minutes
• Patient Success Spotlights
Happy With Your Experience? We would love for you to share your story of success with others! Please visit www.TotalCarePT.net and click on to get started!
The outcome of your joint replacement surgery is also dependent on you. A committed attitude and willingness to work hard makes all the difference in your overall result. Know that we will be with you every step of the way, to guide you on how to move and strengthen your body. We train you how to get back to doing normal, everyday tasks with ease. Our therapists have years of training in helping patients, just like you, recover quickly and completely after surgery. Strength, range of motion, walking and functional tasks are all worked on to ensure an optimum recovery. Following your doctor’s protocols, you are in good hands with our compassionate and dedicated staff. Trust us with your post-surgical care to help you obtain the best results and outcomes from your surgery. It is our goal at Total Care Physical Therapy is to empower you and improve your quality of life. Call us today to learn more about a fast recovery with our joint replacement rehabilitation program!
Tens of thousands of patients a year undergo joint replacement surgery. Typically, this is done because of severe pain, limited movement, difficulty with walking and sometimes after an accident or injury. Whether you had a knee, hip or even shoulder replacement, a good successful outcome depends on the physical therapy done after the surgery. After a joint replacement surgery, focusing on relieving pain and restoring motion are key. Also, the interaction with the right physical therapist and someone who truly listens to you makes the difference in the quality and speed of your recovery. That is why many patients come to Total Care Physical Therapy for rehabilitation as their premier choice. We help you decrease pain and swelling after surgery, we then mobilize your operated limb through more advanced motions, walking, and personalized programs, to ensure a long-term recovery. Just know that we work closely with you and your doctor to make your recovery as complete and as quick as possible.
Don’t Let Pain Put You On The Sidelines!
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, 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. 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, Total Care 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!
Fresh Fruit Yogurt Ice Pops
Ingredients • 2 cups fresh blueberries, raspberries, strawberries and sliced bananas, mixed • 2 cups plain or vanilla yogurt
• 1/4 cup white sugar • 8 small paper cups • 8 popsicle sticks
Directions Place the mixed blueberries, raspberries, strawberries, sliced bananas, yogurt, and sugar into a blender. Cover, and blend until fruit is chunky or smooth, as desired. Fill paper cups 3/4 full with fruit mixture. Cover the top of each cup with a strip of aluminum foil. Poke a popsicle stick through the center of the foil on each cup. Place the cups in the freezer for at least 5 hours. To serve, remove foil and peel off the paper cup.
Discover How To Live Pain Free!
Patient Success Spotlights
At Total Care Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. 1. CALL AND TALK TO YOUR THERAPIST 2. DISCOVER WHY YOUR PAIN HAS COME BACK 3. GET YOUR CUSTOM RECOVERY PROGRAM FIND US ON SOCIAL MEDIA
“Tom, I don’t know what to say except thank you. I really can’t believe the results I achieved during the time under your care. As a two time National Champion Body Builder, my being able to train is of the upmost importance to me. Your level of knowledge is only surpassed by your level of caring. Your outstanding treatment after my two surgeries has given me the ability to get back on track and do what I love. Tom, you truly have a gift to make people well, and once again I want to thank you from the bottom of my heart to have had the pleasure to have you care for me.” - Pat Your outstanding treatment after my two surgeries has given me the ability to get back on track and do what I love.
• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art Facility Features of Physical Therapy: HAVE YOU SUFFERED AN INJURY?
Relieve Hip Pain In Minutes Try these stretches if you are experiencing hip pain. Stretches Hips PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground. Exercisescopyrightof
Mention This Coupon To Receive A FREE SPORTS INJURY ANALYSIS
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