You don’t have to be a professional or even an amateur athlete to suffer a sports injury. In fact, many times, those most susceptible to sports injuries are people who have just started exercising or participate on a recreational level.
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Exercise is an important part of a healthy lifestyle. For many people, playing sports is a fun way to burn extra calories, socialize, and get fit. Unfortunately, this also means the occasional sports injury or a flare up of an old injury or condition.
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& Fitness
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PREVIOUSLY
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The Newsletter About Your Health And Caring For Your Body
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You Can Avoid Surgery After a Sports Injury
Youdon’thave tobeaprofessionalorevenanamateurathlete tosuffer a sports injury. In fact, many times, those most susceptible to sports injuries are people who have just started exercising or participate on a recreational level. Sports injuries in this article will be defined as injuries to the musculoskeletal system, including muscles, bones and tissues such as cartilage. The most common sports injuries include: SPRAINS: A sprain occurs when the connective tissue that joins the end of the bone with another is stretched or torn. Those connective tissues are known as ligaments. Sprains are caused by trauma such as a fall or blow to the body that knocks a joint out of position. Ankles, knees and wrists are most vulnerable to sprains. However, back, neck and shoulder sprains are very common too. STRAINS: A strain occurs when a muscle or tendon is pulled, torn or twisted. Strainsarenon-contact injuries,suchas those thatoccur from overstretching. A common example of a strain is a muscle spasm. A back or neck strain is a very common injury treated in physical therapy. KNEE INJURIES: According to the U.S. Department of Health and Human Services, the knee is the most commonly injured joint. Orthopedic surgeons see more than 5.5 million people annually for knee injuries, which can include runner’s knee (pain or tenderness
close to the knee cap at the front side of the knee), tendonitis and iliotibial band syndrome (pain on the outer side of the knee). Severe knee injuries often include bone bruises or damage to the cartilage or ligaments. SHIN SPLINTS: Shin splints occur when there is a pain along the large bone in the front of the lower leg, known as the tibia or shin bone. Shin splints most commonly occur in runners, especially those who are just starting a running program. This is usually due to poor alignment of the body, or weakness in the leg muscles. The team at Rise Rehab can treat many orthopedic and repetitive motion injuries without the need for invasive surgeries or medications. In fact, most doctors have their patients try physical therapy first before recommending any other procedures. The licensed physical therapists and physical therapist assistants at Rise Rehab can customize a program that addresses the weakness of your particular musculoskeletal system, allowing you to recover quickly and remain active. Even if you have an old injury, it is important to have it evaluated by our physical therapists to prevent long-term damage like arthritis. If you have sports or orthopedic injuries like tendonitis, arthritis, a stress fracture or low back pain, our therapists can design a treatment plan to promote improved function, wellness and minimize the risk of re-injury.
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No Doctor Referral Necessary Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of Arizona you have direct access to chiropractic care and physical therapy!
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Preparing your body… It is important to do sports activities, fitness and a host of other physical activities to keep you healthy and happy. Witha littlebitofpreparation, you can easily do these activities and decrease your risk for injury. • Do stretch often • Do strength training • Do coordination training • Do endurance training
Don’t Let PAIN Sideline You
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. If you do start to experience pain with activities, Rise Rehab can get you back to enjoying your activities pain-free. Call today to learn more how our programs can help you feel great!
There is nothing more exciting than taking on a new challenge, sport or activity at school. For most of us, the thrill of accomplishing a physical goal is what we live for. However, are you prepared for it? How do most injuries occur? M ost 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.
4 Simple Ways To Make Hydration A Habit
Many kids these days are so busy that they barely have time to eat, let alone pause for a water break. You may find that they often go hours and hours without quenching thier thirst. But staying hydrated hasrealadvantages, includinghelping themmaintainenergyand focus. It’s important togiveyourkid’s drinking habits the attention they deserve. Here are some simple ways to stay hydrated this summer. 1. Always have your kids carry a water bottle. If your kids have a bottle within arms reach, it’s very likely that they’ll mindlessly sip from it throughout the day, without having to make a conscious effort. 2. Trouble focusing on homework, give your child a glass of cold water. Studies show that people instantly feel more alert after drinking H2O. 3. Have your kids sip on warmwater with a lemon every evening. If you make this a habit, your kids will add an extra cup of fluid to their body every single day. 4. Have your kids eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, your children will automatically up their fluid intake.
Backpack Safety
Physical Therapists Offer Backpack S
Backpack Strategies for Parents and 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 and materials so they won’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. WRONG f body weight !
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. CORRECT
WRONG CORRECT Strap on one shoulder Wide, padded straps on of body weight both shoulders
Physical Therapists Offer Backpack Safety Tips
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Wear both straps Use of one strap causes one side of t wearing 2 shoulder straps, the weight Wear the backpack over the str Pay close attention to the way the ba evenly in the middle of the back. Sho put on and take off the backpack with Straps should not be too loose, and t Lighten the load Keep the load at 10%-15% or less of are required for the day. Organize th items closest to the back. Some stud carry the heavy books to and from sc How a Physical Therapist Can H A physical therapist can help you cho child. Children come in all shapes an require special adaptations. Addition problems, correct muscle imbalances backpack use. Physical therapists ca help children get strong and stay stro CORRECT Load no more than 10%-15% of body weight
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Strap on one shoulder Wide, padded straps on
Load too heavy
both shoulders
Nut Free - Sandwich Free Box Lunch Wear the backpack over the strongest mid-back muscle Pay close attention to the way the backpack is positioned on the back. It s ould rest evenly in the middle of the back. Shoulder straps should b adjusted to allow the child to put on and take off the backpack without difficulty and allow free movement of the arms. Straps should not be too loose, and the backpack should not extend below the low back. Lighten the load Keep the load at 10%-15% or less of the child’s body weight. Carry only those items that are required for the day. Organize the contents of the backpack by placing the heaviest items closest to the back. Some students have 2 sets of books, so as not to have to carry the heavy books to and from school. How a Physical Therapist Can Help A physical therapist can help you cho se a proper backpack nd fit it specifically to your child. Children come in all shape nd sizes, and some have physical limitations that require special adaptations. Additionally, physical therapist can help improve o ture problems, correct muscle imbalances, and treat pain that can result from improper backpack use. Physical therapists can also design individualized fitness programs to help children get strong and stay strong—and carry their own loads! Hummus and Pita Plate Nine out of 10 kids love a good smear of hummus. Why not make it the star of the show? Pack with: Salami, olives, carrots, baby tomatoes, and grapes. (Note that dipping is easier and less messy if you pack the hummus in a separate container.) The lunchtime sandwich may be as American as the flag itself, but let’s face it: Slapping the same smears onto bread — day after day, week after week — can leave kids and parents a little bored. Wear both straps Use of one strap causes one side of the body to bear the weight of the b ckpack. By wearing 2 shoulder straps, the weight of the backpack is better distributed.
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