Newsletter by Outpatient Physical Therapy
NEWSLETTER DEALING WITH TENDINITIS We Can Help You!
www.outpatientpt.com
March 2019
NEWSLETTER
INSIDE: What Is Tendinitis?
Dealing With Tendinitis Push Yourself Without Fear Of Pain!
Sports Performance Training
Athletes are naturally at an increased risk for experiencing injuries. This is not as a result of any particular health issue that athletes typicallyhave incommon. Instead, it is a simple exposure equation.The more frequently you push yourself to try new things, to engage in physical activity, or to push yourself to reach a new goal, the more you are going to increase your risk for potential injury. On more days than not, the injury won’t happen, but as every athlete knows, it only takes one bad day — one day when fatigue throws off your form just enough to cause your gait to be off, for you to feel a little distracted and not realize an obstacle is coming up, or just a fluke of a moment in which something goes wrong and you go down. Whatmakesmattersworse is the fact that many athletes attempt to push past the pain of their initial injuries, which often leads to those injuries becoming more severe. Working with a physical therapist is especially important for athletes for this reason. A physical therapist can help identify potential issues with posture or form that may increase your risk for injury, help identify potential injuries as they develop, and assess the severity of and Packages: Performance Training Endurance, Strength, Speed or Tactical 1 Session: $75, Buddy Session: $65ea 4 Sessions: $280 ($70ea) 8 Sessions: $520 ($65ea) 12 S ssions: $720 ($60ea)
best treatment options for those injuries as soon as possible, so you always know exactly what your body needs to feel at its best. Understanding tendinitis. While there are some sports injuries that happen after a badday, thereareothers thatdevelopover time. Tendinitis is an incredibly common issue that causes pain to develop in the joints. This can impact the hips, knees, elbows or shoulders. Pain caused by tendinitis can impact everyday activities, making it exceedingly difficult to remain comfortableday todayor to remainactive. Tendinitis canmakesimpleactivities such aspickingupagallonofmilkorattempting toputsomethingawayonashelfoveryour head incredibly painful and challenging. Unfortunately, when tendinitis develops, it often sticks around. This means that pain that begins as frustrating and seemingly minor can quickly become chronic and incredibly painful. Working with a physical therapist is the best way to address tendinitispainearlyon, to improve range of motion and reduce the severity of your pain without having to turn to pain medications. Find out how you can find relief for your tendinitis for good. Call us today for more information!
Sports Performance Training
www.outpatientpt.com The Athletic Performance programs are designed to be FUN and challenging, with specific movements that teach our kids the skills and disciplines that they can use in their chosen sport and in life. The sessions provide the kids with friendly competition to challenge them as they work hard to improve. The physical movements are sport and age appropriate focusing on all aspects of athleticism, proper warm up,
ProudSponsorofthe
What Is Tendinitis? Tendinitis Is A Common Issue
Tendinitis is a common issue among athletes because it develops as a result of overuse. While the average person may engage in standard physical tasks such as walking or typing, an athlete takes that repetitive behavior to a new level. Consider a tennis player, for example. In addition to running and jumping, a skilled tennis player will spend hours every week swinging the racket, and this could result in added wear and tear on the elbows and wrists, not to mention the shoulders. Every bone in the body is connected with muscular fibers called tendons. The tendons are flexible, allowing the body to move more freely by letting bones stretch apart or move in one direction or another. Tendinitis occurs when the tendons become inflamed. Swelling in the tendons can make movement painful and difficult. Typically, when pain is caused as a result of tendinitis, the pain is isolated at the noted areas of the body. This means that a tennis player may experience tendinitis in the elbow or shoulder, whereas a runner may be more likely to experience it in the Achilles tendon. In fact, this is why tendinitis in the elbow is frequently referred to as tennis elbow, while Achilles tendinitis is sometimes referred to as runner’s ankles or runner’s heels. Treating tendinitis. The best treatment for tendinitis is time. Unfortunately, this is something that many people are unable to give to an injury. When tendinitis develops, the best thing to do is to
7 5 4 6 Working with a physical therapist can help you identify the best treatment methods for tendinitis. Your physical therapist can also help you identify the best range of motion and strength-building activities to reduce your likelihood of developing tendinitis. For more information about preventing or treating pain from tendinitis, contact us. 9 5 2 6 4 use ice and to relax that part of the body. Taking a few days off of practice or away from your workout may be sufficient, but in other cases, this may require a few days in a wheelchair or on crutches, with the bulk of your weight off of the affected area.
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www.outpatientpt.com
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7 Convenient Locations To Serve You! Covington http://1sudoku.net n° 416574 - Level Expert 2 5 4 5 7 4
Maple Valley 26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038 Phone: (425) 413-4425 Fax: (425) 413-4429 3 7 1 9 8 8 9 6 4 4 7 1 5 6 9 8 6
Kent 8009 S. 180th Street, Suite 112
16720 SE 271st St, Suite 200 Covington, Washington 98042 Phone: (253) 630-5808 Fax: (253) 630-6438
Kent, Washington 98032 Phone: (425) 226-7827 Fax: (425) 251-5757
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Fun & Games SUDOKU
The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once.
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Play on yourmobile these puzzles and find their solutions by flashing the codes b n°416574 n°4430 n°43033 n° 42392
Greek Turkey Burgers With Spinach
Healthy Living Starts With Healthy Eating
Directions Preheatgrilltomedium-high.Squeezeexcess moisturefromspinach.Combine thespinach with turkey, feta, garlic powder, oregano, salt and pepper in amediumbowl; mix well. Form into four 4-inch patties. Oil the grill rack (see Tip).Grill thepattiesuntilcooked throughand no longerpink inthecenter,4to6minutesper side.(An instant-readthermometer inserted in the center should register 165°F.) Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.
Ingredients • 1 cup frozen chopped spinach, thawed
• 1 lb 93% lean ground turkey • ½ cup crumbled feta cheese
Print sudoku http://1sudoku.net • ½ tsp garlic powder • ½ tsp dried oregano • ¼ tsp salt • ¼ tsp ground pepper • 4 small hamburger buns, preferably whole-wheat • 4 tbsp tzatziki • 12 slices cucumber • 8 thick rings red onion (about ¼-inch)
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www.outpatientpt.com
http://1sudoku.net
n° 4430 - Level Expert
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Auburn 701 M St NE, Suite 102 Auburn, Washington 98002 Phone: (253) 833-8766 Fax: (253) 833-6748 7 5 6 8 3 6 4 2 9 7 9 6 4 6 3 7 1 8
Puyallup 2930 S Meridian Suite 120 Puyallup, Washington 98373 Phone: (253) 445-2733 Fax: (253) 445-2399
Kent East Hill 13106 SE 240th Street, Suite 103
Covington Satellite 27005 168th Pl SE, Suite 200 Covington, Washington 98042 Phone: (253) 639-4788 Fax: (253) 639-4789
Kent, Washington 98031 Phone: (253) 631-1933 Fax: (253) 631-2094
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n° 42392 - Level Expert
Who Do You Know That Needs Our Help? • Move without pain • Bend and move freely • Balance confidently & securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle Do You Have Friends Or Family Unable To Do The Following: 4 6 9 1 3 7 3 4 7 9 8 1 6 5 3 7 9 2
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n° 49320 - Level Expert
codes below : 42392
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P “I g and the wor abo go
26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038 BUTTERFLY STRETCH While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs. Loosens Legs
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
BETTER FASTER STRONGER
Packages: Performance Training
Endurance, Strength, Speed or Tactical 1 Session: $75, Buddy Session: $65ea
4 Sessions: $280 ($70ea) 8 Sessions: $520 ($65ea) 12 Sessions: $720 ($60ea)
Sports Performance Training
Get Started Today! Call 425-413-4425 or email Hhumbyrd@outpatientpt.com coordination, focus, core strength, proper cool down, sports specific stretching, injury prevention and the importance of good nutrition. FREE Consultation! The Athletic Performance programs are designed to be FUN and challenging, with specific movements that teach our kids the skills and disciplines that they can use in their chosen sport and in life. The sessions provide the kids with friendly competition to challenge them as they work hard to improve. The physical movements are sport and age appropriate focusing on all aspects of athleticism, proper warm up, speed, (running mechanics), first step quickness, agility, strength, power, sports specific conditioning, balance,
Howie Humbyrd Sports Performance Specialist, LAT/ATC, CSCS
Howie has been an athlete all his life, football, baseball, wrestling, soccer, motocross, and competitive softball. Howie Graduated from Eastern Washington University with a B.S. in Sports Medicine, and a B.S. in Exercise Science, with Minors in Health and Psychology.
Massage Therapy Visit one of our Licensed Massage Therapists at a great low price! $ 75 $ 60 $ 50
per visit
per visit
Single Visit
Four Visits $240 Total
Eight Visits $400 Total
7 Convenient Locations To Serve You!
Puyallup 2930 S Meridian STE 120, Puyallup, Washington 98373 Phone: (253) 445-2733 Fax: (253) 445-2399
Kent East Hill 13106 SE 240th Street, Ste 103 Kent, WA 98031 Phone: (253) 631-1933 Fax: (253) 631-2094
Covington Satellite 27005 168th Pl SE, Suite 200 Covington, Washington 98042 Phone: (253) 639-4788 Fax: (253) 639-4789
Auburn 701 M St NE, Suite 102 Auburn, Washington 98002 Phone: (253) 833-8766 Fax: (253) 833-6748
Maple Valley 26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038 Phone: (425) 413-4425 Fax: (425) 413-4429
Kent 8009 S. 180th Street, Suite 112
Covington 16720 SE 271st St, Suite 200 Covington, Washington 98042 Phone: (253) 630-5808 Fax: (253) 630-6438
Kent, Washington 98032 Phone: (425) 226-7827 Fax: (425) 251-5757
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