Kerrville: How To Avoid Common Active Injuries

Newsletter by Kerrville Physical Therapy Center

Health & Wellness

February, 2019

NEWSLETTER

“Push Yourself Without Any Limitations!” STAY ACTIVE & AVOID INJURY

Whether you just like to play weekend sports, walk for exercise or are an avid athlete, injuries can happen from time to time. Most injuries are from overusing muscles, tendons and ligaments, which may feel like soreness, especially the next day. At the microscopic level, when muscles, tendons and ligaments are over-stretched, little tears form in the tissues. Your body normally heals quickly from this. However, the severity of the injury determines the extent of time needed to recover. Sprains and Strains. Sprains are over- stretching injuries to the tendons and ligaments while strains are over-stretching injuries to themuscles. These can range from mild to severe. Realize, that for even mild sprains, the body can take about 6 weeks to heal the soft tissue. That means adequate rest and rehabilitation is needed to fully recover from this type of injury. Severe sprains and strains may at times require braces and even surgical repair. The recovery from this can

be longer, 8 weeks or more and it is wise to have proper physical therapy rehabilitation to recover. Even old sprains and strains can stay around to haunt you if they have not been properly rehabilitated. Tendonitis. Tendonitis is an inflammation of the tendons from overuse. This can be for a variety of reasons, but typically, that body part is taking the strain due to poor movement of other areas. For example, tendonitis in the shoulder or elbow is typically frompoor posture of the neck and upper back. This causes an altered movement in the shoulder and arm, increasing strain on the tendons. Physical therapy helps by relieving the inflammation and pain while restoring normal motion and posture. If you suffer from aches, pains or would just like to move better than you use to, call us today to learn more about our different programs and how we can help you be active and pain-free!

kerrvillephysicaltherapy.com

“Analyze Where Your Pain Is Coming From!” HOW TO PREVENT INJURIES

Stretch. Stretching is one of the most important ways to prevent injuries. Realize that your muscles and other tissues require water to be elastic. Stretching helps to bring water into the tissues making them more elastic and allowing them to stretch more. This prevents over-stretching and tearing. Hydrate and nutrition. Your body is over 70%water and therefore, requires water to be supple and function at its best. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Drink up and if you find that you are very salty when you sweat, make sure to intake more electrolytes with a sports drink like Gatorade. Stay within your abilities. We have all heard of the term “weekend warrior” which means a person that has not prepared their body at all to go out and do extensive sports or activities on the weekend. Typically, this person is more prone to injury, just because they are not prepared. If you have a hard time running, then you wouldn’t go out and do a marathon. Make sure that you train and practice for the sport or activity you would like to try. Wear proper equipment. When doing activities, make sure you have the right equipment to prevent injuries. Good running shoes, proper hiking boots, helmets and much more can make the difference when it comes to preventing injury. If you have been injured or just want to improve your overall health and fitness, give us a call today to learn more about our programs. We are here to help you have an active, pain-free life.

kerrvillephysicaltherapy.com

Patient Success Spotlight

Aided my speedy recovery!

“I feel like my recovery from hip replacement surgery was expedited by the great therapists at KPTC. From the very first day of PT, I received expert advice, exercises, and personal attention that made me feel comfortable and well cared for. The facility is clean and well maintained, and the latest equipment aided my speedy recovery. I highly recommend KPTC to anyone needing physical therapy. We all get to choose where we go for therapy, and I will choose KPTC again if the need arises.” - Marie C.

FREE PHYSICAL THERAPY ANALYSIS

To THANK YOU for choosing our physical therapy practice, we are offering a FREE Physical Therapy Analysis! Limited to the first 25 patients to call. SCHEDULE YOUR FREE ANALYSIS BY CALLING 830-896-7377 TODAY! EXPIRES 03-28-19

OUR SERVICES & MODALITIES

• Cervical & Pelvic Traction • Hivamat • Physiotherapy • Massage Therapy

• Kinesio Taping • Epley Maneuver • Ultrasound • Electric Stimulation

kerrvillephysicaltherapy.com

THINK KERRVILLE PHYSICAL THERAPY CENTER FIRST

At Kerrville Physical Therapy Center, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.

It’s time to get Kerrville Physical Therapy Center if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

Healthy Recipe: Spring Asparagus Risotto

INGREDIENTS • 4 cups (1-inch) slices asparagus • 3 cups fat-free, less-sodium chicken broth • 1 1/2 cups water • 1 tbsp butter • 2 cups chopped onion (about 1 large) • 2 cups uncooked Arborio rice • 1/2 cup dry white wine • 1 cup (4 ounces) grated fresh Parmigiano-Reggiano cheese • 1/4 cup heavy whipping cream

• 1 tsp salt • 1/2 tsp freshly ground black pepper

DIRECTIONS Place 1 cup asparagus and 1 cup broth in a blender; puree until smooth. Combine puree, remaining 2 cups broth, and 1 1/2 cups water in a medium saucepan; bring to a simmer (do not boil). Keep warm over low heat. Melt butter in a large heavy saucepan over medium heat. Add onion to pan; cook 8 minutes or until tender, stirring occasionally. Stir in rice; cook 1 minute, stirring constantly. Stir in wine; cook 2 minutes or until liquid is nearly absorbed, stirring constantly. Add 1/2 cup broth mixture; cook 2 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining puree mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 30 minutes total). Stir in remaining 3 cups asparagus; cook 2 minutes. Stir in 3/4 cup cheese, cream, salt, and pepper. Transfer risotto to a bowl. Serve with remaining 1/4 cup cheese.

Exercise Essentials Try these exercises to keep you moving...

LUMBAR EXTENSION Stand with good posture, feet shoulder width apart. Position your hands on the backs of your hips. Lean back, far as you comfortably can. Stretches Back

Exercises copyright of

www.simpleset.net

STRAIGHT LEG RAISE While lying or sitting, raise up your leg with a straight knee and your toes pointed outward. Strengthens Legs

The above exercise is designed to be performed under the instruction of a licensed physical therapist.

kerrvillephysicaltherapy.com

Page 1 Page 2 Page 3 Page 4 Page 5 Page 6

www.kerrvillephysicaltherapy.com

Made with FlippingBook - Online catalogs