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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
MAY 2025
Physiotherapist-Approved Tips for Preventing Injuries
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Physiotherapist-Approved Tips for Preventing Injuries
Whether you pulled a back muscle or sprained your ankle, suffering an injury can make it feel like your whole life is on hold. While The Physiotherapy Center LTD team is certainly here to help you rehabilitate, we also know that preventing an injury is even better — and our therapists are here to show you how! Understanding Injuries: They’re Not All Broken Bones First, we want to get on the same page about what an injury is. For many, “injury” conjures up major traumas, like a broken bone after a fall or a spinal cord injury from diving into shallow water. But minor injuries can be impactful, too. In fact, repetitive stress injuries are often the culprits behind those mysterious aches and pains you might
experience from time to time. For example, if you spend a lot of time swimming, the constant overhead arm motion can cause small tears in your shoulder’s soft tissue, leading to persistent discomfort. While you might be tempted to pass these minor injuries off as just a nuisance, they’re not something you have to live with. But more than that, because they weaken your muscles and can throw off your biomechanics, they can set you up for a more serious injury. Your best bet is to work to prevent injuries as much as possible. Below, our physiotherapists share some of their favorite tips for avoiding an injury — including some of the ways we can help!
Sources: https://pubmed.ncbi.nlm.nih.gov/34099605/ •ttps://bjsm.bmj.com/content/52/24/1557. abstract
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7. Know Your Limits. While it’s great to be enthusiastic about all the great options we have for hiking, boating, and other adventures, it’s also important not to do too much too soon. Take Injury Prevention a Step Further With Physiotherapy Physiotherapy isn’t just about recovering from injuries. In fact, injury prevention is a key component of our rehabilitation program. But did you know you can work with us to prevent an injury before it happens? The Physiotherapy Center LTD physiotherapists can offer their expertise to help you maximize those seven injury prevention tips above. Here’s a sample of all that we can do: • Comprehensive Prevention Screens: We can run you through several movement screens to help identify areas of weakness, impairment, or imbalance that might lead to injuries down the line. We’ll evaluate your body’s movement patterns as you walk, run, or perform other day-to-day movements–and then provide you with exercises to correct these issues. • Reduce Your Fall Risk: Falls are a significant source of injury, especially among older adults. We can develop a personalized fall prevention plan that will help improve your balance and walking patterns so you can move with confidence. • Find the Right Workouts for You: Want to move more but aren’t sure how to get started? We’ll help you develop a fitness plan that addresses your abilities and interests, including guidance on starting slow and gradually building in intensity. We’ll also show you how to use the proper form to avoid injuries. Don’t Wait Until You’re Injured to Give Us a Call! If you think you might be at a high risk of suffering an injury, request an appointment with The Physiotherapy Center LTD. Whether you have a physically demanding job or you’re simply struggling with day-to-day mobility, our team is here to help. Call today to get started!
Seven Ways to Prevent Injuries Now 1. Sleep. Getting a full night’s sleep is one of the best things you can do to keep yourself free from injury, so practice good sleep hygiene (such as avoiding using screens before bed) and aim for 7-9 hours a night. 2. Hydrate. Like sleep, staying hydrated is crucial to a healthy, injury-free lifestyle–especially in our hot climate. While needs vary from person to person, 8 cups a day is a good ballpark. 3.Eat Well. Make sure you’re eating properly for your needs, particularly if you’re staying active. Opt for nutrient-rich foods like fruits and vegetables, whole grains, and lean meats. 4.Warm Up. Don’t skip a good 10-minute warmup before engaging in physical activity–and we don’t just mean workouts, either. Perform a mobility routine before engaging in anything physically demanding, whether you’re taking a tour group out to Cayman Crystal Caves or kayaking on your own time. 5.Get Strong. Incorporate strength training into your workout routines to help keep your body aligned and protect your bones and joints when you get moving. 6.Use the Right Equipment. Using improper equipment can lead to ergonomic strains and outright injuries. So, if you’re riding a bike, wear a helmet. If you work as a landscaper, choose tools that fit your hands and body.
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Hydration Hacks for Your Active Island Life With our hot, humid climate, you do not want to skip out on your hydration! Fortunately, staying hydrated doesn’t necessarily mean chugging gallons of water. Below, The Physiotherapy Center LTD physiotherapists have gathered some of our favorite hydration tips to keep you cool, energized, and protected from heat-related issues like cramps, fatigue, and dizziness. to stay hydrated. Fruits like watermelon, pineapple, and oranges are delicious sources of hydration. 5.Keep Your Water Cool: If the heat is really bothering you, throw in some ice cubes–cold fluids lower your core temperature faster, reducing heat stress.
6.Add Electrolytes: If you sweat a lot, replacing lost sodium and potassium is essential. Try low-sugar electrolyte powders or coconut water. 7. Limit Alcohol and Caffeine: Both can dehydrate you quickly, especially in high heat. 8.When In Doubt, Check The Toilet: Pale yellow urine means you have good hydration levels. Darker means you need more fluids. Staying hydrated doesn’t have to be a chore, even in the Cayman sun. We hope these simple tips help prevent dehydration!
1. Start Early: Drink a full glass of water first thing in the morning. Yes, before your coffee or tea! This helps replace any hydration you might lose during the night. 2.Keep Drinking Throughout The Day: Don’t wait until you’re parched to have a glass of water. Instead, sip water steadily as you go about your day. 3.Carry a Reusable Bottle: If you tend to forget to drink, keep a water bottle handy–and make sure it stays filled. 4.Eat Water-Rich Foods: Drinking water isn’t the only way
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Recipe Of The Month: Papaya Bowl
Ingredients: • 1 ripe papaya (halved and seeds removed) • ½ cup Greek yogurt (plain or vanilla) • ¼ cup mixed berries (blueberries, strawberries, raspberries) • 1 tbsp honey (or to taste) • ¼ tsp ground cinnamon • Optional toppings: granola, shredded coconut, chia seeds, or nuts
Directions: Cut the papaya in half lengthwise and scoop out the seeds. Fill the hollow center with Greek yogurt. Top with fresh berries, drizzling honey over the top. Sprinkle with cinnamon for a warm, spiced touch. Add optional toppings like granola or coconut for extra crunch. Enjoy immediately with a spoon—no bowl needed! Tip: For an extra chilled treat, place the papaya halves in the fridge for 15 minutes before assembling.
“Telehealth involves using telecommunications and virtual technology to deliver healthcare outside of traditional healthcare facilities. Telehealth, which requires access only to telecommunications, is the most basic element of “eHealth,” which uses a broader range of information and communication technologies (ICTs). Telehealth examples include virtual home health care, where patients such as the chronically ill or the elderly may receive guidance in specific procedures while remaining at home. Telehealth has also made it easier for healthcare workers in remote field settings to obtain advice from professionals elsewhere in diagnosis, care, and referral of patients. Training can sometimes also be delivered via telehealth schemes or related technologies such as eHealth, which uses small computers and the internet. Well-designed telehealth schemes can improve healthcare access and outcomes, particularly for chronic disease treatment and vulnerable groups. Not only do they reduce demands on crowded facilities, but they also create cost savings and make the health sector more We Offer Telehealth
resilient. Since remote communication and treatment of patients reduce the number of health service visits, transport-related emissions and operational requirements emissions are reduced. In addition, fewer space demands can result in smaller health facilities, with concurrent reductions in construction materials, energy and water consumption, waste, and overall environmental impact.”
From: Health and sustainable development – https://www.who.int/sustainable-development/ health-sector/strategies/telehealth/en/
To ensure you have a great appointment, please check the following: • Camera Position & Location: Your camera should be set up to allow you to move around and remain visible to your physiotherapist. • Device Power Source: It is best to have the device plugged in. • Audio: Consider using earbuds or Bluetooth headsets for more precise sound. • Internet Connection: It should be 15Mbps or higher. You may check your internet connection at fast.com. • Environment: A quiet private space free of distraction is recommended so that you will be more focused.
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