CCMC PT. Sports Injuries

N E W S L E T T E R Avoiding Surgery After SPORTS INJURIES Choose the natural, cost-effective solution!

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• Avoiding Surgery After A Sports Injury • Don’t Let Pain Sideline You! • Success Stories • A Stretch To Relieve Knee Pain • Healthy Recipe

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N E W S L E T T E R

Avoiding Surgery After SPORTS INJURIES Choose the natural, cost-effective solution!

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 CCMC 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 CCMC 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.

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. 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. • KNEE INJURIES. According to the U.S. Department of Health and Human Services, the knee is the most commonly injured joint.

If you’re suffering from pain, call us at 989.224.3000 (ext. 625) or visit clintoncountymedicalcenter.com today!

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 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, CCMC 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! 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

Are you letting your pain hold you back? Call Clinton County Physical Therapy to schedule your appointment today!

HEALTHY GRILLING FOR ARTHRITIS SUFFERERS

HerbSalmon. Salmon with a splash of lemon and a sprinkling of savory summer herbs. Salmon is rich in omega-3s and vitamin D, both of which enhance joint health, boost immunity and protect against inflammation. Side Dishes Bean Salad. Contrary to the mayo-based potato salad and macaroni salad, all beans boast fiber, protein and a bevy of anti-inflammatory phytonutrients. Caprese Salad. Sliced tomatoes, buffalo mozzarella and basil drizzled with balsamic vinegar and olive oil. Choose this tasty Caprese salad and you’ll get more oleocanthol and cancer- fighting lycopene.

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While most people are smacking their lips to greasy burgers and brats, individuals suffering from arthritis are thinking twice at loading their plates, sometimes feeling like they’re missing out on the fun and food that make family cookouts enjoyable. Fortunately, healthier options are available for your favorite summer foods! Main Dishes Marinated Mushrooms. Meaty mushrooms marinated in equal parts olive oil, balsamic vinegar and lemon juice. You’ll get immune- boosting nutrients in the mushrooms, vinegar and lemon juice. Plus, studies show that oleocanthal, one of the most concentrated anti- inflammatory compounds in olive oil, dampens the body’s inflammatory process and reduces pain sensitivity with a pharmacological action similar to ibuprofen.

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SUDOKU PUZZLE Fill in each blank square so that each of the nine blocks contains all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box. 7 3 9 6 1 6 2 8 9

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“I was seeking physical therapy for aches and pains due to a previous accident. I was experiencing lower back pain and weakness in getting out of bed. Though it was hard at first, I got stronger with each session. My pain has since gone from barely being able to walk to now walking without problem. I would definitely recommend CCMC Physical Therapy. All the staff are friendly and encourage you to get better and stronger.” - Alan S. “I came to CCMC for a pinched nerve, resulting in neck and shoulder blade pain. The treatments were always insightful and helpful, opening my eyes to my bad posture and educating me with proper exercises. I have since learned how to be more proactive than reactive with my problem areas. The staff at CCMC is always friendly and knowledgeable!” - Chelsea P. “I was experiencing a lot of shoulder pain, making it hard for me to move my arm for simple tasks like washing my hair, getting things from the cupboard, or gardening– things I took for granted. The CCMC PT staff taught me how to strengthen my shoulder and educated me on how to move my arm the right way. I am now able to do things without pain!” - Karen F. SUCCESS STORIES Hear What Our Patients Are Saying

EXERCISE ESSENTIALS Try this simple exercise to help keep you moving...

www.simpleset.net

KNEE EXTENSION While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 6 times on each leg.

If you’re suffering from back or neck pain and think you may benefit from physical therapy, call 989.224.3000 (ext. 625) or visit clintoncountymedicalcenter.com today!

HEALTHY REC I PE Print sudoku http://1sudoku.com

Red, White, & Blue Patriotic Popsicles

INGREDIENTS • 1 cup greek yogurt (substitute coconut milk, coconut cream, or coconut yogurt)

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• honey, agave, or other sweetener (optional) • popsicle molds (substitute small cups with flat bottoms) • popsicle stick

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• 1/2 cup blueberries • 1 cup strawberries

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DIRECTIONS

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Make your white stars by making white, star-shaped “ice cubes” out of the greek yogurt (To avoid mess, use a syringe to easily fill the compartments). Meanwhile, make a puree with blueberries, adding optional sweetener if desired. Add a white star to the bottom of a flat bottomed popsicle mold or small cups with a flat bottom. Immediately cover them with your blueberry puree and freeze again. Once frozen, add a layer of yogurt or coconut. Placethepopsiclestick intotheyogurt layer. Iusedsomealuminumfoiltoholdthestickup, and then placed them into the freezer to freeze the stick in place. Puree the strawberries. When the yogurt layer is frozen, cover it with a layer of strawberry puree and freeze again. Follow the process with one more layer of yogurt and one more layer of strawberry puree. When ready to serve, ease the popsicles out gently by warming the sides of your cups with

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