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. 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. Sports injuries in this article will be defined as injuries to the musculoskeletal system, including muscles, bones and tissues such as cartilage.
N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E . JULY 2019
SPORTS INJURIES & POST-SURGICAL REHAB
KEEP AWAY INJURY BY INCREASING STRENGTH, ENDURANCE, & FLEXIBILITY
ALSO INSIDE: • Don’t Let Pain Keep You on the Sidelines Exercise Essentials • Service Spotlight: Baseball Rehabilitation
• Staff Spotlight • Healthy Recipe
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N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E .
JULY 2019
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SPORTS INJURIES & POST-SURGICAL REHAB KEEP AWAY INJURY BY INCREASING STRENGTH, ENDURANCE, & FLEXIBILITY
R E S T O R E
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. 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. 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,such as 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 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 Sport and Spine Therapy of Marin 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. Call us today at our nearest location (San Anselmo: 415-457-4454, Novato: 415-898-1311) or visit our website at www.sstmarin.com to find out more about how we can restore your health without the need for surgery.
There is nothingmore exciting than taking on a new challenge, sport or activity. For most of us, the thrill of accomplishing a physical goal iswhatwe live for.However,areyouprepared 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 D O N ’ T L E T PA I N K E E P Y O U O N T H E SIDELINES
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 yourselfhydratedandstretchoftentomaintain elasticity in your muscles. Before & After Knowing the right exercises to prepare for fitness activities is key. Our physical therapy expertshaveyearsofexperiencerehabilitating people after injuries and returning them pain-free to the activities they enjoy. What some people might not know is that physical therapistsputspecificexerciseplanstogether basedonyourneedstoprevent injury. Ifyoudo start to experience pain with activities, Sport and Spine Therapy of Marin can get you back toenjoyingyouractivitiespain-free.Call today to learn more about how our programs can
help you feel great! 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 Call us today at our nearest location (San Anselmo: 415-457-4454, Novato: 415-898-1311) or visit our website at www.sstmarin.com. We will set up a consultation for you so you can get started on your road to recovery and return to your sport as quickly as possible! • Do coordination training • Do endurance training
M A I N T A I N
Single Leg & Arm Deadlift Stand on one leg, dumbbell in the opposite hand as the stance leg. Keeping your pelvis facing forward, bend at the hip and move your non-stance leg up and behind you. Your stance knee will bend slightly. Point your toes towards your stance foot to help keep your hips from opening up. From this postion, rise up from the hips. Repeat exercise 6-8 times. EXERC I SE ESSENT I ALS USE THIS TECHNIQUE TO BUILD STRENGTH & STABILITY
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Alwaysconsultyourphysical therapistorphysicianbeforestartingexercisesyouareunsure of doing.
ARE YOU EXPERIENCING PAIN? GIVE US A CALL, TODAY! San Anselmo: 415-457-4454 • Novato: 415-898-1311
BASEBALL REHABILITATION SERVICE SPOTLIGHT
LISA PARADISO ,MPT, CLINIC DIRECTOR STAFF SPOTLIGHT
An Orthopedic Physical Therapist for 15 years, Lisa Paradiso is committed to helping people heal. She has successfully helped patients with a wide range of issues, including professional or recreational sports injuries, work-related pain or damage, post-operative conditions, andspinalorpelvicdysfunctions.Lisa brings functionalexpertiseaswellas
When it comes to playing baseball, especially for pitchers, arm care is critical for a long, healthy season. At Sport and Spine Therapy of Marin (SSTM), we have dedicated specialists who are passionate about helping athletes recover from injuries and helping athletes to stay on the field with improved performance. LisaParadiso,MPT isourresidentbaseballspecialist. Sheworks closely with Dr. Ken Akizuki, the San Francisco Giants’ team orthopedist, to keep young baseball players healthy through a comprehensive rehab and training program. Lisa treats any and all injuries associated with throwing, including sprains/strains of the elbow, post-surgical repairs for Tommy John procedures, growth plate injuries of the shoulder and elbow, rotator cuff and labrum injuries that may occur in baseball and softball players of any age. What Might Be Involved With Baseball Rehab?
a deep understanding of the psychological aspects of physical trauma and healing. Lisa’s credentials include a BS in Exercise Science with an emphasis in Biomechanics from UC Davis, CA, a Master’s in Physical Therapy from Shenandoah University, VA, a certified Functional Movement Screen practitioner, and she’s a Pilates mat trainer. Herapproachtophysicaltherapy ishighlypersonalized,designing corrective exercises suited for each person’s specific needs and objectives. Whether you’re a weekend runner, hiker, walker or bicyclist who wants to get back to enjoying Mt. Tam, a triathlete striving to compete in the Alcatraz Tri or Ironman again, or your desire is to work and live comfortably, Lisa can help you get there.Now,Lisa fullyenjoyshernativeMarinoutdoorplayground, and spends her weekends with her husband, dog and friends swimming,hikingandenjoyingbeingoutdoorswheneverpossible. If suffering from recurring pain in your throwing shoulder or elbow, or noticing a reduction in your velocity or control, contact us to get an appointment for a pain-free return to sport. (San Anselmo: 415-457-4454, Novato: 415-898-1311)
• Blood Flow Restriction • IASTM • Exercises & Stretches to Target Weak Areas • A Customized Throwing & Hitting Program
• Full Body Evaluation • Specialized Treatment Plan • Soft Tissue Mobilization • Myofascial Decompression (Cup Therapy)
E N H A N C E LIVE LONGER, BETTER, & HEALTHIER
Is Our STRIDE Clinic Right for You? Answer “yes” to any of these questions: Have a nagging pain when you walk or run? Want to move as far or as fast as before? Seeking to avoid injury while training for your first 5K, 10K, half or full marathon? Call Us Today For a FREE 15-MINUTE SCREENING! • We test your strength, flexibility, & perform a video analysis. • We equip you with the tools you need to improve & achieve your best personal time. • We can fast-track you into our Physical Therapy or Wellness Programs to help you reach your full potential.
Healthy Recipe: Arugula, Grape, & Sunflower Seed Salad
INGREDIENTS • 3 tbsp red wine vinegar • 1 tsp honey • 1 tsp maple syrup • 1/2 tsp stone-ground mustard • 2 tsp grapeseed oil
• 7 cups loosely packed arugula • 2 cups red grapes, halved • 2 tbsp toasted sunflower seeds • 1 tsp chopped fresh thyme • 1/4 tsp salt • 1/4 tsp ground black pepper
INSTRUCTIONS For Dressing: combine vinegar, honey, syrup, and mustard in a small bowl. Gradually add oil, stirring with a whisk. For Salad: combine arugula, grapes, seeds, and thyme in a large bowl. Drizzle dressing over arugula; sprinkle with salt and pepper. Toss gently to coat.
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