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Health &Wellness The Newsletter About Your Health And Caring For Your Body

June 2019

The Secret to How Surgery Can Be Avoided SPORTS INJURIES & POST-SURGICAL REHAB

www.thephysiotherapycenter.com

Health & Wellness The Newsletter About Your Health And Caring For Your Body

June 2019

SPORTS INJURIES & POST-SURGICAL REHAB Common Sports Injuries & Avoiding Surgery

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 thosewhoare juststartinga running program. This is usually due to poor alignment of the body, or weakness in the leg muscles. The team at The Physiotherapy Center can treat many orthopedic and repetitive motion injuries without the need for invasivesurgeriesormedications. In fact,most doctorshave theirpatients tryphysiotherapyfirstbefore recommending any other procedures. Our licensed physiotherapists and assistants 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 physiotherapists to prevent long-term damage like arthritis. If you have sports or orthopedic injuries like tendonitis, arthritis, a stress fracture or low back pain, we can provide 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, includingmuscles,bonesand tissuessuchascartilage. The most common sports injuries include: SPRAINS Asprainoccurswhen theconnective tissue that joins the endof thebonewithanother isstretchedor torn.Those connective tissuesareknownas ligaments.Sprainsare causedby traumasuchasa fallorblow to thebody that knocks a joint out of position. Ankles, knees and wrists aremostvulnerable tosprains.However,back,neckand 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 isaverycommon injury treated inphysiotherapy. KNEE INJURIES Theknee is themostcommonly 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.

INSIDE:

• Common Sports Injuries and Avoiding Surgery • Don’t Let Pain Sideline You • Relieve Pain In Minutes • Quick & Easy Healthy Recipe • Practice News CALL IN! Call for your FREE SPORTS INJURY ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700

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DON’T LET PAIN SIDELINE YOU

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 injuriesand returning thempain-free to theactivities 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, The Physiotherapy Center 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. 1. Do stretch often 2. Do strength training

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 “weekendwarrior”meansapersonwhodoesn’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 andsportsactivities.Therefore, if theyarenot 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 tissuesbecome lesselasticand in facta 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.

3. Do coordination training 4. Do endurance training

If you currently have or want to avoid a future sports injury, call us today at 345-943-8700. Our physiotherapists can help you learn some ways to prep your body and keep it from pain.

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Refer A Friend Care enough to share how physiotherapy helped you? Who do you know that could benefit from therapy? Send them our way! They will thank you, and so will we.

Relieve Pain In Minutes Try this movement if you are experiencing pain.

HIP HIKES Stand sideways on a step and have one leg hanging. While keeping your standing leg straight, raise your free hip directly upward, which will raise your hanging leg. Then return the pelvis/leg back to the floor position. Repeat 12 times on each side of your body. Loosens Tight Hips

Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage .

Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!

25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700

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Call Today (345) 943-8700

QUICK & EASY HEALTHY RECIPE Salmon in Honey & Garlic Sauce

ARTHRITIS & INFLAMMATION Keep Away Arthritis with These Anti-Inflammatory Foods:

INGREDIENTS

•1 1/4 lb salmon fillets •2 tsp olive oil •salt and pepper to taste •4 cloves garlic, minced •1/4 cup water •1/4 cup low sodium soy sauce •3 tbsp honey •2 tsp cornstarch •1 tbsp chopped parsley • lemon wedges for garnish

DIRECTIONS Heat the olive oil in a large pan over medium high heat. Season the salmon with salt and pepper to taste. Place the salmon skin side up in the pan. Cook for 4-5 minutes per side or until cooked through. Remove the salmon from the pan, place on a plate while covering with foil to keep warm. Add the garlic to the pan and cook for 30 seconds. Add the water, soy sauce and honey combination to the pan, and bring to a simmer. In a small bowl, whisk together the cornstarch with 1 tablespoon cold water. Slowly pour the cornstarch mixture into the pan and whisk to combine. Bring to a boil and cook for 1 minute or until sauce has just thickened. Return the salmon to the pan and spoon the sauce over the top. Sprinkle with parsley and serve with lemon wedges if desired. Recipe/Photo Courtesy: Sara of dinneratthezoo.com/honey-garlic-salmon

Avoid Foods That Create Inflammation:

Courtesy: NutraPhoria

Attention Sports Injury Sufferers!

Do You Currently Have or Want to Prevent a Sports Injury?

• Decrease your pain • Increase your strength • Increase your activity level We can help:

• Increase your flexibility • Improve your health • Get back to living

Mention or Bring in This Coupon Today For a FREE Sports Injury Consultation

Call Today: (345) 943-8700

Offer valid for the first 25 people to schedule. Expires 7-31-19.

25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007

Phone : (345) 943-8700 Fax : (345) 943-8701

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FALLS IN THE ELDERLY by Sandeep Kumar Rajavelu Balachander, RPT

A Fall is defined as any event that leads to an unplanned, unexpected contact with a supporting surface, such as the floor or a piece of furniture, that is not the result of a push or shove or the result of a medical event, such as a heart attack or fainting. A Near-Fall is a stumble or loss of balance that would result in a fall if you were unable to catch yourself. Falls and fall related injuries are among the most serious and common medical problems experienced by older adults. About one in three seniors above age 65, and nearly one in two seniors over age 80, will fall at least once this year, many times with disastrous consequences. Falls may often be falsely perceived as a ‘‘normal’’ part of aging by patients and physicians, minimizing the seriousness of falls and their consequences. There are many potentially deleterious consequences of falls and fall-related injuries, such as fractures in patientswithosteoporosis, thatareagrowingproblem among older adults, often causing longstanding pain, functional impairments, reduced quality of life and excess health-care costs and mortality. Falls could also cause serious and life-threatening injuries to the brain. Falls can be reflective of underlying pathology and should not be viewed as an independent disease entity. Over 3 million Americans over the age of 65 visited hospital emergency departments in 2015 due to fall related injuries with over 1.6 million being admitted. Because of underlying osteoporosis and decreased mobility and reflexes, falls often result in hip fractures and other fractures, head injuries, and even death in older adults. Accidental injuries are the fifth most common cause of death in older adults. In around 75% of hip fracture patients, recovery is incomplete and overall health deteriorates. Specific subgroups of patients often require special attention because they frequently have numerous risks for falls. Patients with chronic and disabling medical conditions such as osteoporosis, spinal cord injury, stroke, traumatic brain injury, and amputation are some of the special subpopulations of patients who may be at increased risk for falls. • Individuals afflicted with Stroke have been reported to have high fall rates; approximately 30% fall at least once a year and 15% fall twice or more. • Most people with Parkinson’s disease (PD) fall and many experience recurrent falls; A study reported that over 50% of persons with PD fell recurrently. • Studies suggest that with Dementia, men are twice at the risk of falling than women. The risk factors for falling are many and include intrinsic and extrinsic factors: Intrinsic Issues include history of a fall during the past year, muscle weakness, gait and balance dysfunction, visual impairment, cognitive impairment, depression, functional decline, decreased activities of daily living, use of an assistive walking device, medications (especially psychotropic drugs) and alcohol consumption - taking medications for a long time can make one feel dizzy, confused, and slow.

Alcohol Consumption causes a delay in reflexes and hampers balance, syncope, postural hypo-tension, acute and chronic infections, and dehydration. Gait Deviations are the main changes that occur in the gait patterns of older adults, which may contribute to the incidence of falls. There may be a 10-20% reduction in gait velocity and reduction in stride length; an increase in stance width and double support phase; and bent posture. Studies show that a wider stride does not necessarily increase stability but instead seems to predict an increased likelihood of experiencing falls. Extrinsic Factors consist poor lighting, clutter, accidents/environmental factors – a fall may be from stable or unstable surfaces, slipping or tripping on wet surfaces or ice, from stairs or rugs, and/or due to improper footwear. Treatment of falls can be challenging because falls are often multi-factorial in nature and because optimal treatment plans incorporate a multi-modal approach that addresses all contributing factors. How a Physiotherapist Can Help: Physiotherapist can help prevent falls with evaluation and development of individualized treatment plans including exercises to improve strength, mobility, and balance. If necessary, the physiotherapist will refer you to other medical professionals, such as an ophthalmologist or neurologist. A physiotherapist can conduct a brief check (“screening”) of your fall risk. If the screening shows that you are at risk, the therapist will perform a thorough evaluation, including: Review of your medical history, review of your medications, simple vision test, home safety assessment, simple test of your thinking abilities, check of your heart rate and blood pressure measurements at rest and while you change positions (from sitting/lying to standing), foot and footwear assessment, balance, strength, and walking ability assessment. Basedon theevaluation results,yourphysiotherapist will design a plan that is tailored to your needs. Your treatment plan may include: Balance Training: Balance Training has been shown to be an important and effective part of falls prevention. Your physiotherapist will design exercises that challenge your ability to keep your balance as well as recover from a loss of balance, including exercises such as single-leg standing, or holding your balance while performing an action like reciting the alphabet. Walking and Moving: A prescribed exercise program should include a walking program. However, starting a walking program with poor balance can actually increase your risk for falling. While working with a physiotherapist, you may be asked to perform activities, such as: Dance steps, walking in circles, “Figure 8” exercises to strengthen the core abdominal muscles that help stabilize your body, working through an obstacle course Doing More Than One Thing at the Same Time—

Safely: Older adults who have difficulty walking and talking at the same time are at a higher risk of falling. To help increase your safety during daily activities, your physiotherapist can design a “dual-task” training program. This kind of training will challenge you to maintain walking speed, while you perform another task, such as counting backward, engaging in a conversation, or carrying a bag of groceries. Strength Training: Strengthening is a key element of fall prevention and is very effective in preventing falls, especially when combined with balance exercises. Your physiotherapist will design an individualized strengthening program that focuses on specific muscle groups to help improve your standing balance, your balance while walking, and your ability to recover from a loss of balance. Endurance Training: Aerobic exercise is physical exercise of relatively low intensity and long duration; it can help improve almost every aspect of your health, especially your endurance. Your physiotherapist can work with you to plan a safe aerobic program, such as a walking or an aquatic program, to address your specific needs. The program may start with as little as 10-minute sessions and progress to 30-minute sessions, as your endurance improves. Pain Management: Pain management plays a crucial role in older adults’ risk for falling and quality of life. Certain exercises, such as strengthening and aerobic exercises, are appropriate interventions to relieve pain in addition to decreasing fall risk. Treatments need to be modified appropriately, depending on each individual’s source of pain. Physiotherapy has been shown to help individuals reduce or eliminate their need for pain medication, including opioids. Education: Your physiotherapist will take the time to explain how you can best manage your own risks for falling. Your therapist also may talk to you about the best activities to help maintain your quality of life, and offer educational resources, such as: • National Council on Aging • Falls prevention • Centers for Disease Control and Prevention Fear Management: It is important for you to talk with your physiotherapist about the fear you have of falling. The therapist will work with you to build your confidence and help you get back to the activities that you may be avoiding because you are afraid of falling. Your individual assessment can also identify the activities that you should avoid in order to remain safe. Reduce their fear of falling, set goals for increasing their physical activity, make their homes safer, and exercise more to increase their strength and balance. Increase the safety of your home environment by making changes, such as removing throw rugs or clutter, adjust how you complete your daily tasks to reduce your fall risk, choose appropriate footwear, learn about proper nutrition, improving your sleep schedule, and other general information that can help reduce your fall risk. • STEADI – older adult fall prevention • Fall Prevention Center of Excellence

Works Cited: • American PhysicalTherapy Association, 2010. • Laurence Z. Rubenstein: Falls in Older People: epidemiology, risk factors, and strategies for prevention. Age and Ageing: 2006 • Normative Values for the Unipedal Stance Test with Eyes Open and Closed. Journal of Geriatric Physical Therapy: 2007; CPT Holly Roberts, MPT, GCS; MAJ Norman W. Gill, PT, DSc, OCS, FAAOMPT. • Physical therapy approaches to reduce fall and fracture risk among older adults, Karinkanta S, Piirtola M, Sievänen H, Uusi-Rasi K, Kannus P, Nat Rev Endocrinol. 2010 Jul;6(7):396-407 Review.

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