FyzicalElPaso: Correct Shin Splints

February, 2020

THE

NEWSLETTER

NATIONAL HEART MONTH – HOW HEART HEALTHY ARE YOU?

As some of you may know, February is national heart month. For me, heart health is a topic that is extremely important, both for personal and professional reasons. There is a high percentage of heart conditions within my family, and I’ve lost two loved ones to heart disease – my mother and my brother. In cases such as heart disease, many people immediately assume that surgery

lifestyle, such as an office or remote job, it can also make exercise difficult. However, lack of exercise can be detrimental to the heart. There is a YouTube video that I love to reference, called 23 ½ Hours. This video discusses the benefits of heart health in relation to several different conditions, heart health being one of them. Essentially, the basis of this video revolves around the notion that if you were to do a low-impact exercise (even something as simple as going for a walk) for 30 minutes a day, you can

is the only answer. In fact, this is actually not the case – to put it in perspective, both my mother and brother passed away shortly after receiving heart bypass operations. Now, this story is not meant to frighten; rather, it is meant to shed light on the wonders that exercise can do for the heart – yes, simplymoving your body can significantly decrease your risk of developing a dangerous heart condition. Of course, when a condition gets bad enough, sometimes surgery is indeed necessary. However, it can be avoided altogether by preventing the condition from developing in the first place. That’s where exercise comes in. At FYZICAL El Paso, we understand that there are barriers that get in the way of exercise. If you have a physical impairment, it can make it difficult to be active. Or, if you have a sedentary

significantly improve your overall quality of life. The video includes studies that have proven somethingassmallas30minutesofexerciseaday can decrease the risk of certain heart conditions (in addition to mental and musculoskeletal conditions) by as much as 50%. The end of the video poses a question that I believewe should all ask ourselves in our day-to- day lives: Can we keep our sedentary moments – in which we sit at a desk, watch TV, surf the web, sleep, etc. – to 23 ½ hours a day? A 30 minute walk a day seems a small price to pay to keep your heart, mind, and body healthy. So, I ask – can you? - Luis, FYZICAL El Paso

THE

February, 2020

NEWSLETTER

INSIDE: • How Physical Therapy Can Help • Relieve Leg Pain In Minutes • Patient Success Spotlight • Seasonal Recipe

Is your runner’s high being stifled by pain in your shins or legs? Do they tend to throb after your daily jogs, or ache simply after moving quickly to catch up with someone? If so, you may be experiencing shin splints. Shinsplints,alsomedicallyreferredtoas“medialtibialstresssyndrome,” occurswhenthere isexcessivestressonyourshinboneand itssurrounding tissues. These tissues connect your muscles to your bones, and when they become inflamed, it can become painful. They are most common in runners, due to the stress of impact that the shins face while running; however, shin splints can present themselves in anyone whose lifestyle includes substantial physical demand. Shin splints can be painful and debilitating toward your daily life, but physical therapy can fortunately help alleviate the pain and correct the condition.Tospeakwithsomeoneabouthowphysicaltherapycanhelp fix your shin splints, call our office today! Causes of shin splints: Therearemanycommoncausesofshinsplints, including, but not limited to: • Previous injury. If you have had a foot, leg, or shin injury in the past, your risk of shin splints may be heightened. • Sport participation. Some sports have a higher risk of shin splints CORRECT YOUR SHIN SPLINTS WITH PHYSICAL THERAPY

Whether you have pain or have been suffering for a long time, seeing a physical therapist at FYZICAL Therapy & Balance Centers can help you return to a more active and pain-free life. Give us a call at the location nearest you! than others, especially those with high levels of running and/or jumping. • Body mass. IfyouhaveaBMIgreaterthan20.2,yourprobability toward developing shin splints may be higher. • Overpronation. This is also referred to as the act of flattening the arches of one’s feet while standing, walking, or running. A flat arch creates a greater risk of shin splints. • Hipmotion. Thiscanberelatedtosportorgeneralgait, inwhich the hips move through a greater range than what is typical. This iscommon insportssuchasdance,gymnastics,orcheerleading, but can also be due to an abnormality in the way one walks. • Improper shoes. Wearing shoes that are ill-fitted or that don’t provideproperarchsupportcan increaseyourriskofshinsplints. • Lack of stretching. If you complete a run or workout without warm-upandcool-downstretches,yourmusclesandtissuescan become irritated, increasing your risk of shin splints. •Generalweakness. Ifyouhaveweakankles,hips,orcoremuscles, you may be at a greater risk of developing shin splints. This can be corrected through strength training exercises.

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HOW PHYSICAL THERAPY CAN HELP

As noted above, the causes of shin splints are vast, but your physical therapist can help you figure out the root of the problem. He or she will complete an extensive evaluation process with you, noting your painful areas and testing the abilities of your current physical motions. This may include anything involving stretching, flexibility, gait, mobility, and range of motion. From there, your physical therapist will create a treatment plan based on your needs. Treatment plans for a specified shin splint condition may include, but are not limited to: • Manual therapy. Hands-on massage of the painful area and its surrounding areas, in order to ease stress off of the injured tissue. • Light exercise. These exercises can serve several functions. They can be used to increase the strength and/or range of motion of the hips, arches, or shins, in order to decrease overpronation and stress on the lower leg. They can also be used to stretch the muscles around the shin, in order to reduce inflammation. This may also include single-leg exercises, such as squats, reaching, or heel raises. • Modified technique. Sometimes, shin splints can be a result of poor technique with gait or sports. Your physical therapist may work with you to modify your take-off/landing techniques, or your leg and foot control while walking or running. • Taping/compression. Your physical therapist may suggest taping the affected area (arch of foot or leg muscles) to promote healing and compress the affected muscles. • Ice. Ice healing may be prescribed, in order to decrease pain and inflammation. Depending on the severity, your physical therapist may suggest icing multiple times a day. • Footwear suggestions. Your physical therapist may provide you with supportive or orthotic footwear suggestions, which

may help speed up your shin splint recovery and decrease the risk of them in the future. • Rest. An important part of your physical therapy treatment will be rest, although you will also be participating in important stretching and light exercises with your physical therapist. Your physical therapist may suggest taking a short break from the activity or exercise that aggravated your shin splints until you are healed. At FYZICAL, we are dedicated to assisting you in your healing journey, and making it as comfortable for you as possible. If you believe you may be suffering from shin splints, give us a call today. We will help you get back on your feet in no time! Sources: https://ptandme.com/7-ways-physical-therapists-treat-shin-splints/ https://www.moveforwardpt.com/SymptomsConditionsDetail.aspx?cid=2490a5b7- f185-44ed-a6b1-5518984c902d https://www.webmd.com/fitness-exercise/shin-splints#1

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EASY VALENTINE’S DAY CHAMPAGNE CUPCAKES

INGREDIENTS • cooking spray • 1 (18.25 oz) white cake mix • 1 1/4 cups Champagne/sparkling white wine at room temperature • 1/3 cup vegetable oil

• 3 eggs • 1/2 cup butter, softened • 4 cups confectioners’ sugar • 1/4 cup Champagne or other sparkling white wine at room temperature

DIRECTIONS Preheat oven to 350 degrees F (175 degrees C). Spray 24 muffin cups with cooking spray. Mix cake mix and 1 1/4 cup Champagne in a large mixing bowl; stir in vegetable oil and eggs. Beat batter with an electric mixer on medium speed for 2 minutes. Pour batter into the prepared muffin cups, filling them 3/4 full. Bake cupcakes in the preheated oven until a toothpick inserted into the middle of a cupcake comes out clean, about 20 minutes. Cool cupcakes in pans for 10 minutes before removing to finish cooling, about 30 more minutes. Mix butter, 1 cup confectioners’ sugar, 1/4 cup Champagne, and vanilla extract in a bowl. Stir in remaining confectioners’ sugar, 1 cup at a time, until frosting is smooth and creamy. Spread on cooled cupcakes.

Source: https://www.allrecipes.com/recipe/220885/champagne-cupcakes/?internalSource=rotd&referringId =16496&referringContentType=Recipe%20Hub

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Patient Success Spotlight

DISCOVER HOW TO LIVE PAIN FREE

At FYZICAL Therapy & Balance Centers, you will receive hands-on therapy treatments by our friendly, caring, health experts during focused and individualized sessions. It’s time to go to FYZICAL Therapy & Balance Centers 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

“I did not get sick, not even once!” “I contracted West Nile virus a year and a half ago, I was a the hospital for a while and I lost my ability to stand and walk straight, my balance was terrible. I got treated at Fyzical after being released from the hospital, they tested by balance adjusted my program and re-tested. The staff convinced me that if I followed their program I would overcome motion sickness which had affected me my whole life. I am pleased to confirm that I was on a 20-day cruise this past December and I did not get sick, not even once! This issue had prevented me from traveling the world and being on tour buses my whole life. I wish I had done this 50 years ago...” - Frank B.

Relieve Leg Pain In Minutes Try this movement if you are experiencing leg pain.

SHORT ARC QUAD Place a rolled up towel or object under your knee and slowly straighten your knee as you raise up your foot. Stretches Shins www.simpleset.net

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