WillowPT Staying Active and Avoiding Injury

NEWSLETTER Health &Wellness

We want to thank you for being a current or past patient of Willow Physical Therapy! We appreciate the opportunity to serve and heal our community. Now is the time for cooking, shopping, holiday parties, travel and many other activities that keep you busy. At Willow Physical Therapy we understand that you need to have all the energy you can get and move freely without pain, to keep up with the demands of the season. Come back in if you are not moving like you should. We are here to help!

NEWSLETTER Health &Wellness

STAYING ACTIVE & AVOIDING INJURY “Don’t Slow Down Due To Last Month’s Sprain!”

INSIDE: How to Prevent Injuries

Tasty Recipe

Relieve Knee Pain In Minutes

Patient Success Spotlight

and strains can stay around to haunt you if they have not been properly rehabilitated. Tendonitis Tendonitis is an inflammation of the tendons from overuse. This can be for a variety of reasons, but typically, that body part is taking the strain due to poor body mechanics. For example, tendonitis in the shoulder or elbow is typically from poor posture of the neck and upper back. This causes an altered movement in the shoulder and arm, increasing strain on the tendons. Physical therapy helps by relieving the inflammation and pain while restoring normal motion and posture. If you suffer from aches, pains, or would just like to move better than you used to, call Willow Physical Therapy today to learn more about how physical therapy can help you LIVE LIFE PAIN FREE!

Whether you just like to play weekend sports, walk for exercise or are an avid athlete, injuries can happen from time to time. It’s easy to sustain an injury to your muscles, tendons, or ligaments if you do not train properly. At the microscopic level, when muscles, tendons and ligaments are over-stretched, little tears form in the tissues. Your body normally heals quickly from this. However, the severity of the injury determines how long it will take to fully recover. Sprains and Strains Severe sprains and strains may require braces and even surgery. These can range from mild to severe. Realize, that for even mild sprains, the body can take about 6 weeks to heal the soft tissue.That means adequate rest and rehabilitation is needed to fully recover from this type of injury. The recovery from this can be longer, 8 weeks or more and it is wise to have proper physical therapy rehabilitation to recover. Even old sprains

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HOW TO PREVENT INJURIES Stretch

Stretching is one of the most important ways to prevent injuries. Your muscles and other tissues require oxygen, nutrients, and blood flow to be elastic. Stretching helps bring these things into the tissues making them more elastic and allowing them to stretch more. This prevents over- stretching and tearing. Hydrate and nutrition Your body is more than 70 percent water and therefore requires water to be supple and function at its best. Without adequate water and nutrition, your body’s tissues are more prone to injury. Hydrate and make sure you replenish the electrolytes you lost during activity with a sports drink like Gatorade. Stay within your abilities We have all heard of the term “weekend warrior” which means a person that has not prepared their body at all to go out and do extensive sports or activities on the weekend. Typically, this person is more prone to injury, just because they are not prepared. If you have a hard time running, then you wouldn’t go out and do a marathon. Make sure that you train properly and safely for the sport or activity you would like to try. Wear proper equipment Make sure you have the right equipment to prevent injuries when doing activities. Good running shoes, proper hiking boots, helmets and much more can make the difference when it comes to preventing injury.

Star t Feeling Better Today!

CONDITIONS WE TREAT

Welcome to Willow Physical Therapy We are here to help you enjoy your life, pain-free! To make a convenient appointment, simply call us today at 907-456-5990 or click “Request an Appointment” button on our website. Our practice is dedicated to helping our patients identify the cause of their pain and creating a custom treatment program that will allow them to return to normal activities pain-free. WE LOVE SERVING OUR PATIENTS

• Back & Neck Pain • Foot & Ankle Pain • Shoulder Pain • Hip & Knee Pain • Hand, Wrist & Elbow Pain • TMJ Syndrome

• Arthritis Pain • Pelvic Pain/Pelvic Floor Therapy • Vertigo • Sports Injuries • Post-Surgery Rehab • Balance & Fall Prevention

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CHOCOLATE HAZELNUT BISCOTTI Eating Right Never Tasted So Good!

Patient Success Spotlight

“I came to Willow Physical Therapy because I strained my knee while exercising. Courtney showed me home exercises and I tried dry needling. It was my first time and I was nervous. My outcome was AMAZING! I have no pain and I continue to have no pain even while exercising. I am grateful for Courtney and Willow Physical Therapy! I would highly recommend them to my friends and family!” - Michelle My outcome was amazing!

Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.

Ingredients • 1 1/3 cups all-purpose flour • 1/2 teaspoon baking powder • 1/2 teaspoon baking soda • 1/4 teaspoon kosher salt • 1/2 cup butter, softened

• 1/2 cup chocolate hazelnut spread • 1/2 cup sugar • 1/2 cup brown sugar • 1 egg • 1 teaspoon vanilla extract • 3/4 cup chopped toastedhazelnuts

IT BAND - STRETCH SIDELYING Lie on your side. Pull ankle of upper leg back as if stretching your quad. Put the ankle of your lower leg on the outside of your knee. Apply pres- sure downwards to feel a stretch along the side of your thigh. Hold for 5 seconds repeat 6 times on each side. Strengthens Knees www.simpleset.net

Directions Preheat the oven to 375 degrees F. In a medium bowl combine the flour, baking powder, 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 minutes. Add the egg and vanilla and beat until smooth, about 1 minute. Using a wooden spoon or rubber spatula, stir in the flour mixture until just combined. Add the hazelnuts and stir until just combined. Using a tablespoon measure, spoon out the cookie dough onto a cookie sheet, spacing the mounds about 4 inches apart. Use the tines of a fork to flatten the cookie dough. Bake until lightly golden around the edges, about 10 to 12 minutes. Use a metal spatula to transfer the cookies to a wire rack and let cool.

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