DynamicPT: Prevent injuries With Physical Activity

NEWSLETTER Health &Wellness

HOW TO PREVENT AVOIDABLE INJURY WITH PHYSICAL ACTIVITY

www.dynamic-physical-therapy.com

NEWSLETTER Health &Wellness

HOW TO PREVENT AVOIDABLE INJURY WITH PHYSICAL ACTIVITY

INSIDE:

• How To Prevent Avoidable Injury With Physical Activity • Healthy Recipe: Beef & Butternut Chili

• Patient Success Spotlight • How Can I Prevent These Injuries?

No matter what type of physical activity you partake in, it is possible for injuries to occur. Whether you enjoy taking walks at night, playing sports on the weekends, or training for athletic trials throughout the week, it is important to make sure you are always being as safe as possible. Perhaps the most common injury that people endure from physical activity is an overall feeling of soreness, caused by overusing the muscles, tendons, and ligaments. When the muscles, tendons, or ligaments are over-stretched, the tissues experience minor damage in the form of microscopic tears. This typically occurs when completing an exercise that the body is not used to, or exercising for the first time after a prolonged period of rest. The soreness may linger for a few days but usually goes away on its own. However, the severity of the damage determines how long the body will need to recover. For more information on how you can prevent severe injuries, contact Dynamic Physical Therapy today. What are some common injuries? At Dynamic Physical Therapy, our licensed physical therapists can guide you through proper exercises, stretches, movements, and body control, in order to prevent future injuries from occurring. Many injuries occur due to improper techniques or overexerting your body. Some of the most commonly sustained injuries include sprains, strains, and tendinitis. Many people think “sprains” and “strains” are synonymous; however, they have one distinct difference. Sprains occur when a ligament is stretched beyond its limits or torn, while strains occur when a tendon is stretched

beyond its limits or torn. Tendons are tissues that connect muscles to bones, and ligaments are tissues that connect bones to one another. Sprains and strains can both range from mild to severe, and even mild ones may take up to 6 weeks to heal. When they become more severe, braces or surgical correction may be necessary. This will require a longer recovery time, up to 8 weeks or longer, and physical therapy treatments will likely be prescribed. It is important to note that it is in your best interest to have a physical therapist make sure a sprain or strain is fully healed before returning to your normal level of physical activity, as it is common for old sprains and strains to develop again in the future if they have not been properly rehabilitated. Tendinitis is an overuse injury that causes the tendons to become inflamed. There are several reasons why tendinitis may occur, but whatever the case may be, we know that it has developed as a result of unnecessary amounts of strain. For example, some people may develop tendinitis in their shoulders or elbows because of improper posture. If the neck and back are not properly aligned, unnecessary stress is placed on other parts of the body. Movements in the shoulders and arms are altered as a way to compensate, causing increased strain on the tendons. Tendinitis can be corrected with physical therapy treatments, since PTs are trained in relieving pain, decreasing inflammation, and restoring you to your normal posture, motion, and function.

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HOW CAN I PREVENT THESE INJURIES?

While it is always a wise decision to consult with a physical therapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include: • Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. • Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. • Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t used to running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals.

• Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries. What should I do now? If you are suffering from aches and pains, you think you may have sustained an injury, or you’d like to learn more about injury prevention, contact Dynamic Physical Therapy today. One of our dedicated physical therapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free!

Call us today to at (208) 743-1795 schedule an appointment!

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ü Decrease your pain ü Increase your strength ü Increase your activity level

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Patient Success Spotlight

“I just completed my physical therapy for my hip replacement and couldn’t be happier. I absolutely love Dynamic Physical Therapy, and all the gals that worked with me; Johanna, Tara, Stephanie, Kayla, and Chelsea! Very friendly, professional, and helpful. A little secret, this is actually my 2nd hip replacement and I went to a different physical therapy business for that hip therapy. Made a choice to switch to Dynamic for this one, and I am so glad I did, the one on one attention was amazing! I would recommend Dynamic Physical Therapy to anyone suffering with some kind of pain, they know their stuff!” — K.S. “I absolutely love Dynamic Physical Therapy!”

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Eating Right Never Tasted So Good!

BEEF & BUTTERNUT CHILI

• 1 (28-oz) can whole tomatoes, chopped • 1 (15-oz) can no-salt, kidney beans • 2 cups (1/2-inch) cubed butternut squash • 1 cup chopped carrot • 6 tbsp reduced-fat sour cream • 2 tbsp fresh cilantro leaves

• 1 tbsp minced fresh garlic • 2 tsp diced jalapeño pepper • 2/3 cup dry red wine • 1 1/2 tsp ground ancho chile pepper • 1 tsp dried oregano • 1/2 tsp ground red pepper • 1/4 tsp ground cumin • 1/4 tsp ground coriander • 1/8 tsp ground cinnamon

INGREDIENTS • Cooking spray • 1 tbsp canola oil • 1 1/2 lbs boneless chuck roast • 3/4 tsp salt • 1 1/2 cups chopped onion • 1/2 cup chopped green bell pepper • 2 tbsp tomato paste

DIRECTIONS Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add 1 teaspoon oil; swirl. Sprinkle beef with salt. Add beef to pan; sauté 8 minutes, turning to brown on all sides. Remove beef. Add 2 teaspoons oil to pan. Add onion and bell pepper; sauté 3 minutes. Add tomato paste, garlic, and jalapeño; sauté 2 minutes, stirring constantly. Add wine; bring to a boil, scraping pan. Cook 2 minutes. Return beef to pan. Stir in ancho chile pepper and the next 7 ingredients (through kidney beans), and bring to a boil. Cover, reduce heat to medium, and simmer gently for 1 hour. Add butternut squash and 1 cup carrot, and simmer for 1 hour or until beef is tender. Ladle 1 1/3 cups chili into each of 6 bowls, and top each with 1 tablespoon sour cream and 1 teaspoon cilantro.

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