AdvancePhysical&AquaticTherapy_Tendinitis & Sports

The Advance Bulletin The Newsletter About Your Health And Caring For Your Body

Staff Spotlight: Ryan J. Mullin Co-Founder, PTA

Advance Physical & Aquatic Therapy

Getting to Know You in 21 QUESTIONS Favorite color? Royal Blue or Eagles Green. Favorite song? I love somuchmusic so I will have to pick at least one from a few different decades: “Last Dance” by Frank Sinatra • “Hold Back the Night” by The Trampps • “Will You Be Loved” by Bob Marley • “Trying to Throw your Arms Around the World” by U2 • Slam by Onyx • “Wonderwall” by Oasis • “Uptown Anthem” by Naughty by Nature • “You the Best” by Drake • “No Shoes, No Shirt, No Problems” by Kenny Chesney. Favorite food I’ve cooked? Sunday morning Pancakes. Favorite food from childhood? My Moms roast beef that is just like the way my grandpop cooked it too. Favorite drink on a hot summer night? Ice cold Big Wave on the deck in North Wildwood after a day on the beach. Favorite drink on a cold winter night? French Bordeaux at a good restaurant in Philadelphia with my wife Rosie.

Favorite conversation I’ve ever had with a person? Every conversation I ever had with my grandpop up driving in the car from Fishtown to North Wildwood to check on our shore house. He would talk about growing up in the Great Depression (although only happy memories), fighting in World War II in the South Pacific, mostly stories about what the Marine mess hall chef would cook using local tropical fruits, tales from the neighborhood (usually my uncles antics as kids growing up in Fishtown) and any story that I’ve already heard, because he’d tend to tell the same ones over and over again... I loved them all. Favorite movie of all time? Ooh another tough one... let’s go with three: Saving Private Ryan, Its a Wonderful Life, and Warrior Favorite book of all time? Season of Life by Jeffery Marx Favorite ice cream ever, and from where? Banana split with peanut butter, vanilla, and chocolate chips from Sea Shell in Wildwood Teacher who changed my life, and why? My mom, not only is she a teacher, but she has spent countless hours struggling to get me to stick to my schoolwork and not give up even though I tend to be a lazy learner, especially in high school.

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The Advance Bulletin The Newsletter About Your Health And Caring For Your Body

TENDINITIS & SPORTS Solutions to Keep Pain from Interfering with Your Game

Athletes are naturally at an increased risk for experiencing injuries. This is not as a result of any particular health issue that athletes typically have in common. Instead, it is a simple exposure equation.The more frequently you push yourself to try new things, to engage in physical activity, or to push yourself to reach a new goal, the more you are going to increase your risk for potential injury. On more days than not, the injury won’t happen, but as every athlete knows, it only takes one bad day — one day when fatigue throws off your form just enough to cause your gait to be off, for you to feel a little distracted and not realize an obstacle is coming up, or just a fluke of a moment in which something goes wrong and you go down. What makes matters worse is the fact that many athletes attempt to push past the pain of their initial injuries, which often leads to those injuries becoming more severe. Working with a physical therapist is especially important for athletes for this reason. A physical therapist can help identify potential issues with posture or form that may increase your risk for injury, help identify potential injuries as they develop, and assess the severity of and best treatment options for those injuries as soon

as possible, so you always know exactly what your body needs to feel at its best. Understanding Tendinitis While there are some sports injuries that happen after a bad day, there are others that develop over time. Tendinitis is an incredibly common issue that causes pain to develop in the joints. This can impact the hips, knees, elbows or shoulders. Pain caused by tendinitis can impact everyday activities, making it exceedingly difficult to remain comfortable day to day or to remain active. Tendinitis can make simple activities such as picking up a galleon of milk or attempting to put something away on a shelf over your head incredibly painful and challenging. Unfortunately, when tendinitis develops, it often sticks around. This means that pain that begins as frustrating and seemingly minor can quickly become chronic and incredibly painful. Working with a physical therapist is the best way to address tendinitis pain early on, to improve range of motion and reduce the severity of your pain without having to turn to pain medications.

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What is Tendinitis? 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. 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. To learn more information about how we can help you prevent or treat pain from tendinitis, contact us today at 610-544-8500.

Staff Spotlight: Ryan J. Mullin, Co-Founder, PTA

Try this movement if you are experiencing aches & pains. Exercise Essential

My greatest skill (past or current)? Listening to people is my greatest skill (although my wife will disagree sometimes) along with remembering first names. The best advice I’ve ever been given? Mymom toldme toneverbeafraid to fall in love (after a breakup) because that is one of my best qualities. The best birthday I ever had and why? My 7th or 8th birthday because it was a costume party since my birthday is nearHalloweenand itwasatCelebration Station! The coolest natural wonder I’ve ever seen? The rolling hills of green all throughout Ireland. The one item I would take to a desert island? Flair Gun? The most fun road trip I’ve ever taken, where and with whom? An 8 Hour Drive from Wildwood up to Buffalo for Josh‘s wedding, in which I took my now wife Roseann while we were dating and fell in love with her on the way to and from.

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That perseverance she willed me to have, created a lifelong hard worker and learner. Perfect day out: what, where, with whom? With my wife and family, on the North Wildwood beach, under an umbrella, while watching my kids play in the sand and surf. The best paid entertainment I’ve ever seen? Bruce Springsteen in concert at the spectrum. That Dude never takes a break and sounds awesome no matter how old he gets. Favorite hobby activity that makes me get lost for hours? Working out or playing basketball... my mind is only on my body movements and my technique. Most rewarding time I’ve ever spent volunteering? In high school, I’ve volunteered to help tutor gradeschool students in various subjects. It was very challenging having a classroom full of little kids with no curriculum to follow. But we had fun anyway.

Loosens Stiff Legs


Sit comfortably on the floor. Bring your feet toward your groin and place the bottoms of your feet together. Actively push your knees on either side of you towards the floor. You will feel a nice stretch along your inner thighs


Healthy Recipe


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INGREDIENTS: • 1 pound strawberries, washed and stems removed • 1 large ripe banana

• 1/2 cup vanilla yogurt • 1/2 cup milk • sugar to taste (optional)

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DIRECTIONS: Addthestrawberries,banana,milk,andyogurttothebowlofafoodprocessor orblenderandblenduntilsmooth.Tasteandaddsugar ifneeded,depending on the ripeness of your fruit and your taste preferences. Pour the liquid into popsicle molds (or even paper cups), insert the handles, and freeze until

firm, generally overnight. Enjoy frozen the next day. Recipe Courtesy of Melissa @

There’s no question that what you eat affects how you feel,andahealthydiethelpsyou feelbetter.The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and youwillfind ithelpsyourmoodaswellasyourbody. Here are some tips to help improve your mood and activity with the right nutrition: 1. Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes.Somegoodsourcesofproteinarechicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. 2. Don’t Worry, “B” Happy. The B vitamins, including B6, B12, and folic acid, play a role in the production of brain chemicals that Feel Better By Eating Better

regulate mood. Especially if you have depression, be sure to consume foods rich in these vitamins. Good food sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. 3. Drink Water. Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. 4. Be Active Whenever You Can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do somemusclestrengtheningactivities twiceaweek. 5. Enjoy Your Food But Eat Less. Use a smaller plate for meals to help control the amount of food and calories you eat.

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