Health & Wellness Newsletter by Performance Therapy Institute
NEWSLETTER Health & Wellness Newsletter January, 2019
NEW YEAR, NEW YOU!
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 canmake is pushing yourself too fast and too soon. Let’s say you make a resolution to starttakingmorningruns in2019.That’sgreat!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 mucheasieronyourbody(andamucheasierresolution 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 youmaintain your peak physical performance. PerformanceTherapy Instituteusesadvancedmethods and technology, such as injury prevention screening, gait analysis, andmobility evaluation to determinewhat exercises and therapies would work best for aiding in yourphysicalexcellence.Wecanhelpmakesureyoustay ontop,avoidinganypotentialpainor injury.Additionally, you will have a team of supporters to encourage your goals and celebrate your achievements along the way! Tomeet one of our physical therapists and discuss how we can help you safely reach your resolutions, schedule a consultation today. OUR PROGRAMS & SERVICES
• Fall Prevention • IASTM • Injury Prevention • Joint Mobilization • And Many More!
• Concussion Therapy • Cupping • Dry Needling • Electrical Stimulation • Ergonomics
www.performnashville.com
January, 2019
AVOID SURGERY AFTER A SPORTS INJURY DON’T PAUSE YOUR ADVENTURE DUE TO PAIN! INSIDE: • Don’t Let Pain Sideline You • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe • Discover How To Live Pain Free NEWSLETTER Health & Wellness Newsletter
Whether you have hurt yourself from an injury or have been suffering for a long time, seeing a physical therapist at Performance Therapy Institute can help you return to a more active and pain-free life. Give us a call today:
• FRANKLIN (615) 465-6810 • NASHVILLE (615) 375-9091
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. 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 Performance Therapy Institute can treat many orthopedic and repetitivemotion injurieswithout theneed for invasivesurgeriesormedications. 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 Performance Therapy Institute 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.
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www.performnashville.com
DON’T LET PAIN SIDELINE 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. 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 rightexercises toprepare forfitnessactivities 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, Performance Therapy
Institute 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 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
Call us today to schedule an appointment!
HEALTHY RECIPE
APPLE, GOAT CHEESE & PECAN PIZZA INGREDIENTS • 1lb six-grain pizza crust • Cooking spray • 3 cups thinly sliced Fuji apple • 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 Preheatoven to450°.Placepizzacrustonabakingsheetcoated 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. • 1 cup crumbled goat cheese • 2 tsp chopped fresh thyme
CALL TODAY AT FRANKLIN: (615) 465-6810 OR NASHVILLE: ( 615) 375-9091!
Patient Success Spotlight
DISCOVER HOW TO LIVE PAIN-FREE
At Performance Therapy Institute, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get to Performance Therapy Institute 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 and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
I have never felt better! “Josh and staff at PTI have worked miracles on me. I suffered a terrible case of medial epicondylitis followed by a bulging disc in my C5 vertebrae that caused a pinched nerve that rendered my left arm relatively useless. With the help of Josh at PTI, I am back on the golf course after a 6 month forced hiatus and I have never felt better.Thank you so much for what you have done for me!” – Rob D.
www.performnashville.com
SOLO STEP FALL PROTECTION
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
Patients using the Solo-Step Fall Protection mounted track and harness system during gait, balance, or strength training will be able to experience a level of independence they’ve never felt before! Here are some of the benefits patients can experience:
Strengthens Back
www.simpleset.net
PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground. Repeat 3 times.
• Eliminates the fear of falling down • Gives patients a boost of confidence
• Allows patients to challenge themselves with advanced therapies •Createsasafeenvironmentforbalance,strength,andgaittraining • Builds Confidence • 100% safety from any fall related injuries The Solo-Step can be used with virtually any type of patient who is at risk of falling or just needs some extra confidence to reach their next milestone.Therearemanydifferenttypesofpatientswhocouldbenefit from using the Solo-Step such as neurological disorders, balance disorders,geriatrics,pediatrics,amputees,highperformanceathletes, and anyone at risk of falling.
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