Pro-Active B&S: Tendinitis and Sports

WHAT IS TENDINITIS EXACTLY?

Tendinitis is a common issue among athletes because it develops as a result of overuse. While the average person may engage in standard physical tasks such as walking or typing, an athlete takes that repetitive behavior to a new level. Consider a tennis player, for example. In addition to running and jumping, a skilled tennis player will spend hours every week swinging the racket, and this could result in added wear and tear on the elbows and wrists, not to mention the shoulders. Every bone in the body is connected with muscular fibers called tendons. The tendons are flexible, allowing the body to move more freely by letting bones stretch apart or move in one direction or another. Tendinitis occurs when the tendons become inflamed. Swelling in the tendons can make movement painful and difficult. Typically, when pain is caused as a result of tendinitis, the pain is isolated at the noted areas of the body. This means that a tennis player may experience tendinitis in the elbow or shoulder, whereas a runner may be more likely to experience it in the Achilles tendon. In fact, this is why tendinitis in the elbow is frequently referred to as tennis elbow, while Achilles tendinitis is sometimes referred to as runner’s ankles or runner’s heels.

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Treating tendinitis The best treatment for tendinitis is time. Unfortunately, this is something that many people are unable to give to an injury. When tendinitis develops, the best thing to do is to use ice and to relax that part of the body. Taking a few days off of practice or away from your workout may be sufficient, but in other cases, this may require a few days in a wheelchair or on crutches, with the bulk of your weight off of the affected area. Working with a physical therapist can help you identify the best treatment methods for tendinitis. Your physical therapist can also help you identify the best range of motion and strength-building activities to reduce your likelihood of developing tendinitis. For more information about preventing or treating pain from tendinitis, contact us. 4 7 5 3 6 7 5 9 6 2 7 9 7 5 8 4 2

MALVERN Physical Therapy

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EXERCISE ESSENTIALS

SAUSAGE BALLS

Helps With Tightness

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• 3 teaspoons salt • 4 teaspoons baking powder • 1 2/3 cups buttermilk • 1 pound of breakfast sausage (cooked)

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9 7 1 4 6 2 FOUR POINT ARM RAISE Start on hands and knees, hips and shoulders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. Repeat 8-10 times on both arms. 5 3 8 1 7

INGREDIENTS • 4 cups all-purpose flour • 2 sticks butter

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• 1 cup cheddar cheese • 2 tablespoons butter

INSTRUCTIONS Preheat the oven to 400 F. Combine all dry ingredients and butter in a food processor, pulse until it forms fine crumbs. If you don’t have a food processor use a pastry blender or two forks. Be careful not to over mix or to use your hands. You want the little chunks of butter to stay intact and not melt from the heat of your hands. Add buttermilk as you pulse or mix. Place the dough in a clean bowl. Cut in the shredded cheddar and cooled, cooked sausage until completely incorporated. Separate the dough into 12 balls. Form quickly and gently with your hands so that it is rounded. Place the balls of dough snuggly into a 9 x 13 casserole dish. Brush the tops of each biscuit with melted butter if you wish. Place the casserole dish in the oven and bake for about 15 to 20 minutesoruntilgoldenbrownandcookedall theway through.Serve immediately or allow to cool and cover in aluminum foil and then freeze.

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