The Physio Studio Newsletter
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
HOW YOU CAN AVOID SURGERY AFTER A SPORTS 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 physiotherapy.
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 The Physio Studio can treat many orthopedic and repetitive motion injuries without the need for invasive surgeries or medications. In fact, most doctors have their patients try physiotherapy first before recommending any other procedures. The licensed physiotherapists and physiotherapist assistants at The Physio Studio 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, our therapists can design a treatment plan to promote improved function, wellness and minimize the risk of re-injury.
KNEE INJURIES: According to the U.S. Department of Health and Human Services, the knee is the most commonly injured joint.
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DON’ T LET PAIN SIDELINE YOU
Before and after Know i ng t he r i gh t exercises to prepare for fitness activities is key. Our physiotherapy experts have years of experience rehabilitating people after injuries and
Try this movement if you are experiencing tendinitis pain. EXERCISE OF THE MONTH 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. 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.
returning them pain-free to the activities they enjoy. What some people might not know is that physiotherapists put specific exercise plans together based on your needs to prevent injury.
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. If you do start to experience pain with activities, The Physio Studio can get you back to enjoying your activities pain-free. Call today to learn more how our programs can help you feel great!
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Helps Elbow Tendinitis
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WRIST EXTENSOR STRETCH Raise the arm straight out in front of the body. With the palm facing down, slowly bend the wrist downwards. Using the other hand, gently pull the stretching hand back towards the body. Hold this position for 15 to 30 seconds. Straighten the wrist again. 4 4 7 5 3
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CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN
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• Move Without Pain
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• Bend & Move Freely
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