SportAndSpineTherapyOfMarin_Sport Injuries & Post-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

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