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.
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TIPS FOR PREVENTING AVOIDABLE INJURIES WITH PHYSICAL ACTIVITY HIT YOUR STRIDE!
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 Iberia Sports & Rehabilitation today.
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 peoplemay 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.
WHAT ARE SOME COMMON INJURIES? At Iberia Sports & Rehabilitation, 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 frommild 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.
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WHAT YOU CAN DO TO AVOID INJURY
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 fromaches and pains, you think youmay have sustained an injury, oryou’d like to learnmore about injury prevention, contact Iberia Sports & Rehabilitation 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!
HOW CAN I PREVENT THESE INJURIES? While it is always awise decision to consultwith 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 bringwater 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 nutritiousmeals. 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 adequatewater 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. • Stayingwithin your abilities. It is important to train and practice for any physical activityyou’d like to try. Start small in the begining and build
SUFFERING FROM FOOT PAIN? TRY THESE EXERCISES AT HOME!
ARCH CURL Start with your foot flat against the floor, then flex your toes towards the ceiling, hold for 10 seconds, then flex your toes into the floor, and hold for 10 seconds. Repeat 5 times on each foot.
FOOT FLEX Sit with your foot slightly elevated on a box. First flex your toes toward you then flex your toes away from you. Repeat 10 times on each foot.
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MEET YOUR RECOVERY TEAM!
Keith Dalton is a physical therapist who works with orthopedic deficits to return back to their daily lives without pain or limitation. He has worked with patients from all walks of life including college and professional athletes. He has training in dry needling, myofascial release, applied functional science and dynamic taping. JASON KEIGLEY is a physical therapist who works with various orthopedic, neurological, and vestibular pathologies by improving patient’s functional deficits. Jason got his certification in Functional Dry Needling fromKinetacore and certification in Applied Functional Science from the Gray Institute. ALEX DARBY graduatedwith her Doctorate of Physical Therapy inMay of 2018. She is very passionate about exercise and enjoy doing CrossFit, and is excited toworkwith residents of her hometown of New Iberia. MATT LOPEZ is a physical therapist that specializes in outpatient orthopedic rehabilitation. He has spent the last 7 years working at Iberia Sports and Rehabilitation treating all types of injuries including joint replacements, sports and work injuries, as well as, chronic pain patients.
TRY THIS RECIPE! RAINFOREST SMOOTHIES INGREDIENTS • 3/4 cup frozen mango chunks • 3/4 cup frozen pineapple chunks • 1/2 cup frozen chopped kale • 2 cups reduced-fat milk or plant-based milk • 2 tbsp honey DIRECTIONS In a blender, purée the ingredients until smooth. Divide between 2 glasses. Enjoy!
Source: https://www.savoryonline.com/recipes/177717/rainforest-smoothie
Learnmore about our staff and how they can help you by visiting our website at isrehab.com!
REMEMBERING TO BE GRATEFUL DURING HARD TIMES
Feeling thankful can improve your health in both direct and indirect ways. Some research shows that the experience of gratitude can induce a sense of relaxation, improve the immune system, and decrease blood pressure. But grateful people also tend to cultivate better health habits, like eating more nutritious food, exercising, and avoiding risky behaviors. In addition, the optimism that stems from gratitude can create a healing attitude: research shows that people with optimistic attitudes have better outcomes after medical procedures. Robert Emmons, an internationally renowned scientific expert on gratitude, has found that acknowledging the good in life has a tendency to amplify positive emotions, such as joy and contentment, because it helps us slow down. “I think gratitude allows us to participate more in life,” he says. “We notice the positives more, and that magnifies the pleasures you get from life.” Consider the last time you had a good
cup of coffee—did you pay attention to thewarmth of the cup on your hands, or the feeling of pleasure as you took the first sip? It’s easy to ignore these small moments of positivity in our day as we rush from one activity to another, but stopping to appreciate themmakes them more powerful. Practicing gratitude can alsomake you better equipped to handle the difficulties of life that inevitably arise. In fact, according to Emmons, it’s anessential part of theprocess of healing fromtrauma. Evendespair can bemitigated by the experience of appreciation for the good, however slight it might be. This sense of thankfulness for the small blessings helped themmaintain their humanity despite experiencing tragedy. Recent MRI studies have mapped the gratitude circuitry in the brain, which activates a sense of reward, fairness, and decision-making—all aspects that help facilitate survival and post-traumatic growth.
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