Marketplace PT: Muscle Strains

Health & Wellness NEWSLETTER The Newsletter About Your Health & Caring For Your Body

UPCOMING FALL SPORTS? Are Your Muscles Prepared For


• Patient Success Spotlight • Keep Yourself Safe From Muscle Strains During Your Upcoming Fall Sports

• Exercise Essentials • How Can Physical Therapy Help With Muscle Strains? • Healthy Recipe


Are you an athlete dedicated to a fall sport? The beginning of the school year is right around the corner, and it is important to make sure you know how to keep yourself safe during your upcoming fall sports. Did you know that according to the U.S. Centers for Disease Control, over 2 million high school athletes suffer from sports-related injuries annually? Additionally, 3.5 million kids under the age of 14 also receive treatment for sports-related injuries annually. This doesn’t even include the number of adult athletes that get injured from a sport. Muscle strains are one of the most common injuries among young athletes, and they can keep you out of the game for some time. Instead of sitting on the sidelines, you can significantly reduce your risk of sustaining a muscle strain with the help of physical therapy. At Marketplace Wellness, we are dedicated to helping athletes of all levels reach their optimum level of physical performance. Whatever age you are, or level of physical ability you may have, physical therapy can help you in enhancing the healing process of a muscle strain. We can help you improve your performance and prevent injuries, so you can make the most of your season! How do I know if I have a muscle strain? When sustaining an injury, it can sometimes be difficult to determine if it is a sprain or a strain. While they

may seem similar, the distinctions are actually easier to make than you may think. In order to know the differences between a sprain and a strain, you must first know the differences between a tendon and a ligament. Your bones are connected to one another by ligaments. When a ligament is stretched beyond its limits, a sprain can occur. Once the ligament is stretched, it is more likely that the affected area will be sprained again in the future. Your muscles and bones are connected by tendons. When a tendon is stretched beyond its limit, a strain or “pulled muscle” can occur. Once the tendon is stretched, it is more likely that the affected area will be strained again in the future. A strain can be acute, meaning that it happens as an immediate response to an injury, or chronic, meaning that it has developed over time due to performing the same repetitive motions over and over. Your physical therapist can diagnose a muscle strain and help you recover it. Additionally, your physical therapist can provide you with helpful tips and techniques for avoiding muscle strains in your specific sport. If you suspect you may have sustained a muscle strain, or you are looking for ways to prevent them, don’t hesitate to contact Marketplace Wellness today.

CALL US TODAY 951-684-2874



At Marketplace Wellness, our physical therapists will create a treatment plan for you, based on your individual needs. Physical therapy is a natural and holistic approach to healing, including services such as: • Manual therapy. This may include massage or joint mobilizations. •Modalities.Thismay include specialized treatments that your physical therapist has been certified to perform, such as ultrasound or electrical stimulation. • Therapeutic exercises. Our physical therapists are highly experienced in both diagnosing and treating muscle strains. When treating a strain, 3 steps are typically followed: 1. Your physical therapist will focus on pain relief. This is done with passive physical therapy methods, includingmanual therapy, ice and heat therapies, light stretches, ultrasound, or electrical stimulation. 2. Once your pain ismanaged, your physical therapist will focus on promoting the healing process of your muscle strain. This will include strengthening and range of motion exercises, in order to help regain optimal function of the affected area. 3. After your muscle strain is healed, your physical therapist will focus on

preventing injury fromoccurring in the affected area again in the future. This will be done with targeted strengthening exercises, in order to build muscle around the affected area and reduce your risk of injuring it again in the future. We can also help you prevent injuries before they even occur with our sports training programs. The goal of these programs is to create a pre-season environment where young athletes can enhance their skills and techniques, in order to ensure a safe and successful sports season. These programs prioritize important aspects of athletic training, such as:

• Athletic development. • Strength improvement. • Power improvement. • Speed and body awareness.

Are you seeking treatment for a muscle strain or looking for ways to avoid themduring your upcoming fall season? Contact MarketplaceWellness today to find out how you can have a successful fall sports season, free from the pains of muscle strains!

RIVERSIDE 3191 B. Mission Inn Ave. Riverside, CA 92507

RIVERSIDE / CORONA 4270 Riverwalk Pkwy Riverside, CA 92505

CHINO 14682 Central Ave Chino, CA 91710

REDLANDS 500 N. Orange St. Redlands, CA 92374

BEAUMONT 1620 E. 2nd St. Beaumont, CA 92223


“Marketplace is my safe haven.” Alton L. “I would like to thank the Marketplace Physical Therapy team for all that they have done for me. I had been wondering about coming to the “Anytime Fitness”gym and when I received my referral to Marketplace after my injury, I found out it was located inside the gym I wanted to join. I’m a recovering drug addict three years clean from my injury. When I started coming to Marketplace, I had more of a desire to stay clean! Now, I feel a part of a community of people who really do care about my well-being. Marketplace is my safe haven, and now I’m officially a member of Anytime Fitness! Thank you for everything that you do.” Patient Success SPOTLIGHT




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Backpack Strategies For PARENTS & STUDENTS

Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does your child have these symptoms after wearing a heavy school backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems. Loading the backpack: • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. • Load heaviest items closest to the child’s back (the back of the pack). • Arrange books andmaterials so theywon’t slide around in the backpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. • If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the pack. • If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it. Wearing the backpack: • Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. • Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. • Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles. • Wear the waist belt if the backpack has one. This helps distribute the pack’s weight more evenly. • The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. • School backpacks come in different sizes for different ages. Choose the right size pack for your child as well as one with enough room for necessary school items. • Only put items in your backpack that you need for the day. If you or your child is still suffering from pain after following these tips, please call a clinic nearest you today.


Try these exercises to keep your body strong and flexible...

PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground.

QUAD SET While lying or sitting with a small towel rolled under your ankle, tighten your top thigh muscle to press the back of your knee downward towards the ground.

Strengthens Knee

Stretches Knee

Exercises copyright of

Healthy Recipe STRAWBERRY & BANANA POPSICLES INGREDIENTS • 1 pound strawberries, washed and stems removed

• 1 large, ripe banana • 1/2 cup vanilla yogurt • 1/2 cup milk • sugar to taste (optional: let the fruit do the work instead!) DIRECTIONS Add the strawberries, banana, milk, and yogurt to the bowl of a food processor or blender and blend until smooth. Taste and add sugar if needed, depending on the ripeness of your fruit and your taste preferences. Pour the liquid into popsicle molds (or even paper cups), insert the handles, and freeze until firm, generally overnight. Enjoy frozen the next day.

Recipe Courtesy: Melissa @

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