Exercise is an important part of a healthy lifestyle. For many people, playing sports 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.
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GET BACK IN THE GAME! AVOIDING SURGERY FOR SPORTS INJURIES BY USING PHYSICAL THERAPY ALSO INSIDE Do You Know About Telehealth For PT? • Exercise Essentials Healthy Recipe • We’re Keeping Your Health In Mind!
Health + Fitness N E W S L E T T E R
“ A M E R I C A ’ S P R A C T I C E O F T H E Y E A R ” P P S / A P T A 2 0 1 1
GET BACK IN THE GAME! Exercise is an important part of a healthy lifestyle. For many people, playing sports 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. PATIENT SUCCESS SPOTLIGHT AVOIDING SURGERY FOR SPORTS INJURIES BY USING PHYSICAL THERAPY
You don’t have to be a professional or even an amateur athlete to suffer a sports 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 this article will be defined as injuries to the musculoskeletal system, 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: 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.
“Great facility for any physical therapy needs. They have a friendly, courteous, and committed staff to make sure all of your needs are met. Very knowledgeable therapists who seem genuinely concerned about improving your health while also answering any questions you may have. They also have a great phone app to guide you through your home therapy ‘homework.’ You will be told ‘Good morning!’ and ‘How are you today?’ by numerous staff members while you are there. Awesome experience! I highly recommend Lott’s PT!”
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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 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 Lott 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 Lott 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. DON ’ T L ET PA I N S I DE L I NE YOU 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. (CONTINUED) GET BACK IN THE
DO YOU KNOW ABOUT TELEHEALTH FOR PT?
TELEHEALTH is a way for us to make sure that our patients are still receiving the highest possible quality of care they need from a remote location. Telehealth services can be accessed via your smartphone or computer, and you will be able to perform your PT treatments from the comfort of your own home. You can also track your progress and see how you are improving throughout your treatments – without coming directly to our clinic. At Lott Physical Therapy, our telehealth services offer live consultation where you can meet and chat with your physical therapist about your treatment plan. Additionally, you can view the exercises and stretches that you are expected to complete each day and log your advancement through your treatment plan. There are numerous conditions that can still be treated and improved via telehealth services, including, but not limited to: • Arthritis pain • Back pain • Headaches & migraines • Post-surgical rehab • Respiratory issues • Injury rehab • Sports medicine/ athletic training • Fibromyalgia, Parkinson’s Disease, & other chronic conditions Even if you’re healthy and low-risk for infection, Telehealth is also a great option for those unable to leave their home: • Unreliable transportation • Tight work schedules • Not feeling well • Long commute • Short on time For more information on our telehealth services and how they may benefit you, feel free to call us at 903.389.7433 (Fairfield) or 903.874.7433 (Corsicana) ! THE MOST CONVENIENT METHOD FOR PHYSICAL THERAPY AT HOME!
E X E R C I S E E S S E N T I A L S
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REPEAT TRUNK FLEXION | TO FLOOR Starting on your hands and knees, lift one arm out in front of you and hold for 3 seconds. Bring it back down to your sides, and then repeat on your opposite arm. Repeat 8-10 times for both arms. This is a great stretch for those who work at a computer desk for long periods.
PRAYER STRETCH Standwhile holding a chair as shown. Slowly stand on your tip toes, lifting your heels as high as you can and hold the position. Then repeat to the starting position. Repeat 6-10 times throughout the day.
Always consult with your physical therapist before performing an exercise in order to relieve pain.
HOW DO MOST I NJUR I ES 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. I NJUR I ES I NCREASE 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, Lott 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! PREPAR I NG 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: • Do stretch often • Do strength training • Do coordination training • Do endurance training E GAME! AVOID SURGERY WITH PT!
WE ’ R E K E E P I NG Y O UR H E A L T H I N M I ND ! The staff at Lott Physical Therapy is focused on keeping our equipment and facilities clean for you. To help prevent the spread of COVID-19, we want to also encourage our patients to help prevent the spread of coronavirus by:
CLEANING HANDS OFTEN
SNEEZE & COUGH INTO TISSUES
AVOID TOUCHING YOUR FACE WITH UNWASHED HANDS
DISPOSE OF USED TISSUES QUICKLY
STAYING HOME IF YOU ARE SICK
AVOID HUGS & SHAKING HANDS
If you are feeling sick, we ask that you stay home and contact us to discuss alternative options. We wish all of our patients health and safety during this time. Thank you!
For more information about how physical therapy can help you, contact Lott PT at 903.389.7433 (Fairfield) or 903.874.7433 (Corsicana) today and schedule your consultation today!
H E A L T H Y R E C I P E
CILANTRO LIME CHICKEN & AVOCADO SALSA INGREDIENTS
For Avocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced
• 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil • 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt
INSTRUCTIONS Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chicken marinate for at least 15 minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6 min, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix. Top the cilantro lime chicken with the avocado salsa and serve.
Think of it as the Netflix of workout videos– Lott Fitness offers online VIRTUAL FITNESS CLASSES just for you available 24/7! Learn more at lottfitnesscenter.com!
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