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.
The Bulletin The Newsletter About Your Health And Caring For Your Body D E C E M B E R 2 0 1 9 Stay Mobile & Free From Injury! Preventing Avoidable Injuries With Physical Activity
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D E C E M B E R 2 0 1 9
The Axcess Bulletin The Newsletter About Your Health And Caring For Your Body
Aaron Fuerst PT, DPT, CWCE, FAAOMPT
Stay Mobile & Free From Injury! “If you have pain, you shouldn’t ignore it. We can help you feel better fast!”
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 themuscles, tendons,or ligamentsareover-stretched, the tissues experience minor damage in the form of microscopic tears. This typically occurs whencompletinganexercise that thebody isnotused to,orexercising for thefirst time after a prolonged period of rest. The soreness may linger for a few days but usuallygoesawayon itsown.However, theseverityof thedamagedetermineshow long the body will need to recover. For more information on how you can prevent severe injuries, contact Axcess PT today. AtAxcessPT,our licensedphysicaltherapistscanguideyouthroughproperexercises, stretches, movements, and body control, in order to prevent future injuries from occurring.Many injuriesoccurdueto improper techniquesoroverexertingyourbody. Someofthemostcommonlysustained injuries includesprains,strains,andtendinitis. 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 from mild 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. 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 isanoveruse injury thatcauses the tendons tobecome 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,somepeoplemaydevelop tendinitis in theirshouldersorelbowsbecause 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. Tendinitiscanbecorrectedwithphysical therapy treatments,sincePTsare trained in relievingpain,decreasing inflammation,and restoringyou toyournormalposture, motion, and function.
QUOTE OF THE MONTH: “The Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees Opportunity In Every Difficulty.” - Winston Churchill
How Can I Prevent These Injuries?
• Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build 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.
While it isalwaysawisedecision toconsultwithaphysical therapist, thereare some tipsyoucan implement intoyourpersonal lifeaswell, inorder todecrease 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 increasesmuscleflexibilityandprevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. • Hydrating and eating nutritious meals. 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 adequate water 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.
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Patient Success Spotlight
We can help with all kinds of aches and pains. Check out one of our other patient success stories!
Have You Had A Rough Year?
In the state of Illinois, you don’t need a doctor’s referral to choose physical therapy. Call 815.614.2100 today to treat your injury, improve your health, or resolve your chronic condition! SKIP THE DOCTOR! If you’ve met your insurance deductible, your physical therapy costs could be a little less painful. An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses.This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Call us today at 815.614.2100 to schedule an appointment with one of our physical therapists.
“Fromdayone,everyoneatAxcessPhysicalTherapy treatedmeprofessionally ,and I felt they genuinely cared about how I was feeling. After knee surgery, I had little to no range of motion. They took the time at every appointment to analyze my progress and pain levels so that they could properly create a workoutplanthatfitmyneeds. Fiveweeks later, Ihavealmostallofmystrength and range of motion back. I am very pleased with my experience at Axcess.”
- Anthony B.
Chocolate Hazelnut Biscotti Healthy Recipe
INGREDIENTS
• 1/2 cup sugar • 1/2 cup brown sugar • 1 egg • 1 tsp vanilla extract • 3/4 cup chopped toasted hazelnuts
• 1 1/3 cups all-purpose flour • 1/2 tsp baking powder
• 1/2 tsp baking soda • 1/4 tsp kosher salt • 1/2 cup butter, softened • 1/2 cup chocolate hazelnut spread
DIRECTIONS Preheat theoven to375˚F. Inamediumbowlcombine theflour,bakingpowder, baking soda, and salt. Set aside. In another medium bowl combine the butter, chocolate hazelnut spread, sugar, and brown sugar. Using an electric mixer, cream the ingredients together, about 4 min. Add the egg and vanilla and beat until smooth, about 1 min. Using a wooden spoon or rubber spatula, stir in the flourmixtureuntil justcombined.Add thehazelnutsandstiruntil justcombined. Spoon out the cookie dough onto a cookie sheet, spacing the mounds about 4” apart. Use the tines of a fork to flatten the cookie dough. Bake until lightly golden around the edges, about 10-12 min. Use a metal spatula to transfer
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