Centra: Tendonitis & Sports

“ Suffering With Hip, Knee, Elbow Or Shoulder Pain? ” Health & Wellness TENDONITIS & SPORTS

Do you experience pain with normal everyday tasks like taking milk out of the fridge, lifting something overhead, bending, or simply walking a distance? Having pain with movement, especially if it goes on for more than a few days, may be indicative of tendonitis. The tendons are what connect your muscles to the bones. Under normal circumstances, your tendons can handle a lot of work and force, but when they are over-worked, they become inflamed, causing you pain. (continued inside)

INSIDE • Don’t Let Pain Sideline You

• Exercise Essentials • Patient Spotlight • Free Analysis • Staff Spotlights

Meet Rhian & Varsha! Read more about them in their staff spotlights inside!

Health &Wellness

Don’t Let Pain Sideline You | Relieve Aches & Pain In Minutes | Patient Spotlight | Free Analysis | Staff Spotlights

“Fighting Pain Will Only Damage Your Performance.” TENDONITIS & SPORTS

Tendonitis can occur practically anywhere in the body, but is most common in the hips, knees, wrists, elbows, and shoulders. The reason for this is quite simple: poor posture over a period of time. If you are at a computer or sitting for a good part of the day, your shoulders tend to slouch forward and your back muscles weaken. How’s Your Posture? Poor posture weakens your back muscles, affecting your ability to do normal everyday tasks. The weakened muscles and poor posture place abnormal strain on the shoulders, elbows, knees, and hip tendons. Therefore, depending on where the greatest strain is placed, you will most likely experience tendonitis. Tendonitis can be short-lived, but can also become chronic in nature and last for a long time. Chronic tendonitis actually disintegrates the quality of your tendons over time and can lead to tearing. Most people experience tendonitis on a gradual basis. At first it may be soreness, but if the irritation continues, it can become excruciating pain, affecting your ability to do many simple activities. Tendonitis can also come from injuries that strain the tendons. This can be from a direct blow like a fall or an overstretching injury in a sports activity. Treatment Tendonitis is very treatable with the right kind of physical therapy. Our specialists helped thousands of people with tendonitis get back to doing the things they love. Whether your problem is new or old, having a good understanding of the mechanics of your body and identifying the source of the problem leads to a quick recovery. Call today to learn more how our speciality programs can quickly relieve your pain and get you back to the activities you love!

“We Can Help You Accomplish Your Physical Goals!” DON’T LET PAIN SIDELINE YOU!

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. 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

• Do coordination training • Do endurance training

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. Call today to learn how our programs can help you feel great!


GRILLED GREEN BEANS 6 INGREDIENTS • 2 pounds fresh green beans, ends trimmed • 2 tablespoons extra virgin olive oil • 1/2 cup Marcona almonds • 1/2 cup shaved Parmesan cheese For the Orange-Shallot Dressing: • 3 tablespoons fresh orange juice • 2 tablespoons minced shallot • 1 teaspoon Dijon mustard • Pinch of kosher salt and ground black pepper • 3 tablespoons extra virgin olive oil

DIRECTIONS 1. Make the Green Beans: Heat grill for direct grilling over medium-high heat. Toss beans with oil and place in grill basket. Grill 6 to 8 minutes or until beans are lightly browned and tender-crisp, stirring occasionally. 2. Meanwhile, make Orange-Shallot Dressing: In small bowl, whisk together orange juice, shallot, mustard, salt and pepper. While whisking, slowly drizzle in oil until all oil is incorporated. 3. Serve green beans sprinkled with almonds and cheese, and drizzled with Orange-Shallot Dressing.

Healthy Recipe

Patient Spotlight

They attended to my every need! “Centra Rehab in Danville has been great to work with. They attended to my every need and made me feel like family. The therapists there are top notch! I wouldn’t go anywhere else.” - Pam M., Danville, VA My back pain was gone! “My therapy was excellent! In just 5 visits my back pain was completely gone!” - Marshall M., Lynchburg, VA

Staff Spotlights

Rhian McCann, PT, DPT, CMTPT Clinic: Farmville

Varsha Jalandhara, PT, DPT Clinic: Danville Education: Doctorate of Physical Therapy: Utica College, New York

Education: BS in Biology: Longwood University, Farmville, VA Doctorate of Physical Therapy: VCU-MCV - Richmond, VA

Varsha enjoys treating a variety of diagnoses including orthopedic conditions, neurologic conditions and sports related injuries. She is also a certified yoga instructor and will soon be offering yoga classes to the public at the Centra Danville Medical Center.

Rhian has special interests in sports medicine, running injury prevention, neurological physical therapy, and general orthopedic conditions. Rhian is also certified in Dry Needling.

Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!

CentraOutpatientRehabilitation http://rehab.centrahealth.com/

People who go to physical therapy experience: Natural relief for aches and pains Less difficulty in reaching or bending More social activity More energy More strength Better days at work


Mention or Bring in This Coupon Today For a FREE Joint Pain Analysis

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“Looking For A Fitness Vacation This Summer? ” 6 BENEFITS OF WHITE WATER RAFTING 1. Provides an adrenaline rush - Whitewater rafting guarantees a release of adrenaline. Adrenaline rushes allow rafters to focus only on the excitement they feel rather than the physical exercise of rafting.

Do you have pain while reaching or bending? If you are not moving like you once were. Please don’t hesitate to come in for a check up and get back on track to feeling great again. Call the clinic nearest you today! 2. Reduces stress – Rafting provides you an escape from reality. The quietness of nature lets you relax and leave all your worries behind you, especially when the river is slow-moving. In this moment, you can bask in this moment of peace. And yet, when the river gets going again, you can be sure to exude your stress through the exercise required in heavy paddling! 3. Strengthens muscles - White water rafting is a fun, challenging physical activity. Using your upper body, you paddle quickly and vigorously through the river. The movement of paddling tones your arms, back, and shoulders, and as the current of the river grows more swift and water resistance increases, so too does your muscle strength improve as you continue to fight the challenge of the river. 4. Builds teamwork - Being in the wilderness with a group of people gives you the opportunity to bond with your teammates. You learn about their strengths and weaknesses, and since white water rafting takes discipline, teamwork and leadership skills, knowing your team is crucial to success. The communication between teammates will ensure the whole team is on the same page. 5. Opportunity for family bonding - White water rafting is one adventure you can take part in with your family, enabling all members of the family unit to bond. Without modern distractions such as work or technology, families can finally have the time to engage in conversation while overcoming a challenge.

6. Boosts self-esteem - White water rafting leaves you with a feeling of accomplishment and an increased sense of confidence. Depending on the difficulty of the river, the task may seem intimidating at first, but once you complete it, the feeling of achievement runs rapid in your veins, giving you the confidence to overcome many other challenges.


Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.

BUTTERFLY STRETCH While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs. Repeat 6 times.

WAND SHOULDER FLEXION Lying on your back and holding a wand, palm face down on both sides, slowly raise the wand towards overhead. Repeat 8 times.

Helps With Leg Pain & Stiffness

Helps The Lower Back



Always consult your physical therapist or physician before starting exercises you are unsure of doing.


Tips To Avoid A Sports Injury

According to the American College of Sports Medicine, up to 50 percent of all athletic injuries can be avoided. The National Institute of Arthritis and Musculoskeletal and Skin Diseases conservatively estimates that athletic injury rates could be reduced by 25 percent if all athletes followed essential safety, conditioning and preventive strategies. The following tips are meant as a guide to the pursuit of that goal. • Warm up and stretch before you start. • Wear proper protective gear. • Use proper form. • Hydrate. • Cross train when possible. • If injuries occur, don’t play when you’re injured. In many cases a course of physical therapy may be needed. Don’t hesitate to call should injury occur. Source – Orthopedic and Sports Medicine

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