Newsletter for Silver Creek Physical Therapy
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
GETTING TO KNOW THE SILVER CREEK PHYSICAL THERAPY TEAM! TAM DUONG , TE AM L E AD
INSIDE : • Don’t Let Pain Sideline You •Patient Success Spotlight Bay in 2016. She is currently attending Los Angeles Pacific University for her Master’s degree in Public Health with a concentration in Administration. She will be graduating in April 2021. Tam started at Silver Creek in 2015 as a receptionist and now holds a position in the management team. She currently resides in Orange County, CA and Tam received her Bachelor of Arts degree in Human Development with an option in Childhood Development from California State University, East
is the oldest of four sibl ings. During her free time, she loves to cook, travel, and watch shows on Netflix. A self-proclaimed ‘foodie’, Tam loves to try different restaurants with friends and family. Tam is an active member of her church community and is the Vice President of Academics and Youth Group Leader for her local Vietnamese Eucharistic Youth Movement. She enjoys volunteering and hopes to one day run her own hospital.
• Exercise Of The Month • Telehealth At Silver Creek
WE’RE OPEN FOR BUSINESS! DETAILS INSIDE
800-558-7161
www.scfpt.com
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
HOW YOU CAN AVOID SURGERY AFTER A SPORTS INJURY
INSIDE : • Don’t Let Pain Sideline You • Patient Success Spotlight
• Exercise Of The Month • Telehealth At Silver Creek
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 physical therapy. KNEE INJURIES: According to the U.S. Department of Health and Human Services, the knee is the most commonly 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. 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 Silver Creek Physical Therapy can treat many orthopedic and repetitive motion injuries without the need for invasive surgeries or medications. In fact, most doctors have their patients try physical therapy first before recommending any other procedures. The licensed physical therapists and physical therapist assistants at Silver Creek Physical Therapy 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 physical therapists 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.
800-558-7161
www.scfpt.com
SITTING POSTURE While lying on your back, hold your knee and gently pull it up towards your chest. Hold for 5-10 seconds. Switch sides. Good stretch for your lower back Helps Stretch Lower Back Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH
Don’ t Let Pain Sideline You 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. 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. 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 injuries and returning them pain-free to the activities 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, Silver Creek Physical Therapy 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. • Do stretch often • Do strength training
If you are unsure of completing these exercises or experience pain when doing so, stop and consult your physical therapist.
HEALTHY RECIPE Cilantro Lime Chicken & Avocado Salsa
INGREDIENTS
• 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced
• 1/4 tsp salt • For Avocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro, diced • 3 tbsp lime juice
• 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil • 1/4 cup fresh cilantro • 1/2 tsp ground cumin
• Do coordination training • Do endurance training
Add1/4cupof lime juice, oliveoil, 1/4 cupof fresh cilantro, ground cumin, and1/4 tspof salt toa small bowl.Whiskuntilmixed. Addchickenandmarinade toa large ziplockbag. Let chicken marinate for at least 15 minutes. Preheat grill to medium-high heat (about 400°F). Placechickenongrill andgrill eachside for 4-6minutes, until chicken isno longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, redwinevinegar, redpepper flakes, garlicclove, andsalt toasmall bowl. Gently toss tomix. Top the cilantro lime chickenwith the avocado salsa and serve. INSTRUCTIONS
CALL US TODAY IF YOU ARE EXPERIENCING PAIN 800-558-7161
Patient Success Spotlight
At Silver Creek Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. 1. CALL AND TALK TO YOUR THERAPIST business with a limited number of appointments. You can call 800-558-7161 or request an appointment online at scfpt.com/request-appointment. Did You Know? We’re Back Open! We are back and open for
“I greatly appreciate the work and care”
I’ve been working with Phil for a couple months while recovering from ankle surgery. Phil has been extremely helpful for regaining my strength and flexibility while also being careful to progress at a pace where I won’t overtrain or have setbacks. I greatly appreciate the work and care he has put into my recovery process. K.F.
2. DISCOVER WHY YOUR PAIN HAS COME BACK
3. GET YOUR CUSTOM RECOVERY PROGRAM
www.scfpt.com
Telehealth at Silver Creek
Refer A Friend!
We hope that you are doing well. We wanted to reach out and give you options for how we can help. Telehealth is now approved for physical therapy visits. We recognize that it is not the same as in-person physical therapy; however, it is a way for you to check in with your therapist and make sure you are on staying on track. If you would like to connect with your physical therapist. Follow the link below to schedule your visit or leave us a message at 408-238-1552 and we will respond in 1-2 days. REMEMBER, WE ARE HERE FOR YOU AND WE WILL ALL GET THROUGH THIS.
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 life Have Them Call Us Today! They will thank you and so will we!
Read More Online At: www.scfpt.com/telehealth
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Silver Creek / Evergreen 4205 San Felipe Road #100 San Jose, CA 95135 Phone: (408) 238-1552 Blossom / Almaden Valley 121 Bernal Rd, Suite #30 San Jose, CA 95119 Phone: (408) 227-2141 Newark / Fremont 5600 Mowry School Road #305 Newark, CA 94560 Phone: (510) 651-9258
Gilroy 1395 1st Street #100 Gilroy, CA 95020 Phone: (408) 846-6000 Sunnyvale 500 East Remington Drive Sunnyvale, CA 94087 Phone: (408) 389-3600
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Los Gatos/Campbell 14103 Winchester Blvd. Suite F Los Gatos, CA 95032 Phone: (408) 868-5577
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