Bounce Back PT: Help for Current Injuries and Prevention

The Bounce Back Bulletin The Newsletter About Your Health And Caring For Your Body INJURY TREATMENT & PREVENTION WITH BOUNCE BACK PT!

Do you have pesky pain you’re trying to kick? We understand that many people simply don’t have the time to keep coming back to physical therapy. Maybe you’re in school, you have a full-time job, you’re chasing after young children or grandchildren, or you’re a committed athlete who simply can’t be out of the game for that long. (continued inside)



The Bounce Back Bulletin The Newsletter About Your Health And Caring For Your Body INJURY TREATMENT & PREVENTION WITH BOUNCE BACK PT! Fridays With Charan

range of motion, or overall issues with posture and technique. We will also take note of any painful areas and focus closely on those to get to the root of the problem. After your initial screening, your physical therapist will come up with a plan to help significantly lower your risk of future injury. This may include manual therapy, technique and form assistance, therapeutic exercise, or any of our additional services that your physical therapist sees fit. They may also send you home with some helpful tips and exercises that you can do on your own to help prevent your risk of future injury. Fridays With Charan is a series of Facebook Live videos that air every Friday at 1:00pm! In these videos, Charan discusses issues associated with musculoskeletal injury, helps viewers potentially avoid exacerbating an injury (or prevent one from occurring), and provides basic exercises and tips. YOU WON’T WANT TO MISS IT! Tune in Fridys at 1:00pm to learn more about bettering your health and living a happier life!

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We get it – you’re busy! When you come in for an injury or pain relief, you want your physical therapy treatments to be a “one and done” deal. At Bounce Back Physical Therapy, we want the same for you! Give us a call today to hear more about our injury prevention services, and how we can make sure your treatment with us will nip your pain in the bud once and for all. How can I prevent an injury? Bounce Back Physical Therapy offers injury prevention screening to help determine your likelihood of experiencing an injury in the near future. Your body tells you in subtle ways what it can and cannot do – and we’re here to listen. How do we do this? First and foremost, we will analyze how your body bends, twists, and moves altogether. This can include watching how you squat and jump, testing your flexibility, and noting your range of motion. During an injury prevention screening, we are on the lookout for abnormalities, whether it be in wobbly landing positions, weak limbs, low


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• Stretching your calves. This is something that you should do before and after every workout. When your calves become tight, the tissues of your fascia can pull and tear, causing injury. Stretching your calves can prevent muscles from stiffening, thus decreasing any painful risks. • Massaging your feet. If you think about it, our feet get quite the workout every single day – they literally hold us up! This can inevitably cause discomfort, especially if we are on our feet more than planned, or we complete a new, extensive workout that we are not used to. A simple remedy is to massage the soles of your feet with a tennis ball. If you are experiencing pain, you can also massage them with a frozen water bottle, which can relieve swelling. • Exercising your toes. Toes may be a part of the body that you don’t think about a whole lot but working out your toes can actually have a lot of positive effects. By simply doing daily toe scrunching exercises, you can strengthen your arches and prevent painful conditions, such as plantar fasciitis. • Strengthening your back (and other commonly used body parts.) Did you know that back pain is the most globally reported source of pain? There’s a reason! Our backs do a lot of work throughout the day, and it is a long and tender part of everyone’s body. You can strengthen your back, stomach, and thighs by doing simple exercises, such as partial crunches and wall sits. These are all highly used parts of our body and strengthening them will both make it easier on your daily life and help prevent your risk of injury to them in the future!

A study titled “Prevention of Sports Injuries: Systematic Review of Randomized Controlled Trials” from the Archives of Internal Medicine also stated that the prevention of sports-related injuries was highly associated with the use of: • Insoles • External joint supports • Multi-intervention training programs If you are an athlete and you feel your fitness regimen may be putting you at risk or wearing you down, these proven aids can help you significantly decrease your probability toward harmful and painful injuries. If you’ve suffered from pain and injury in the past, and you want to figure out how to stop them once and for all, schedule a consultation with one of our physical therapists today. We’d be happy to meet with you and create a plan for better health!




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“One of the best surgical shoulder outcomes Dr. Odgers has ever seen, and much of the credit goes to Alison Iacobucci. She pushed me in a way that was major league. I told her I wanted a better outcome than Cam Newton and she delivered. I was actually scared before some of my visits based on how far back she pushed my arm behind my shoulder. It all worked out, and I now have the shoulder of an 18-year-old and I am 60. Awesome outcome and thank you.” -Sean S. “I now have the shoulder of an 18-year- old and I am 60.”

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Blood Flow Restriction Training and Performance By using BFRT for an injury or your fitness regime, you will be able to increase your muscular strength and mass with loads that are as low as 20% one-rep max (1-RM). Your 1-RM is the most weight you can lift once for an exercise. In a typical gym setting for an athlete to put on muscle mass and strength, he or she would need to lift 60% of their 1-RM or greater. The mechanism behind BFRT is still being extensively researched; it’s thought that metabolites via anaerobic metabolism coupled with muscle protein breakdown can influence muscle flexing results. For the endurance athlete, BFRT can be used twice a week for muscular maintenance or to increase strength as your endurance training volume increases. If you prefer powerlifting or Olympic weightlifting, BFRT can be used 6-10 times per week without interfering with your high-training load. As for Crossfitters, BFRT can be used to increase your muscle strength on a move that you may be weak with; for example, to increase your bench press strength, implement one workout per week with the BFRT bench press. Lastly, for athletes who play sports like baseball or basketball, BFRT can be used in between multiple games per week to help create muscle strength gains within a short time frame. And yes, BFRT is safe—completely regulated by the FDA. We use the Delfi Personalized Tourniquet System for BFRT, and it’s a tourniquet system device that is listed with the FDA and is specifically indicated for the BFRT experience. Your cuffed arms or legs will be in good hands.

Blood Flow Restriction Training (BFRT) is a game changer for sports rehabilitation and performance needs. BFRT uses a unique tourniquet system that looks like a blood pressure cuff that can be applied to the arm or leg. When the cuff is inflated to a specific pressure (depending on the needs of the athlete), it will reduce blood flow to the working limb. How is this beneficial? Reducing blood flow to the muscle allows you to work the muscle hard without putting a significant amount of weight on your arm or leg. The use of BFRT is quick and happens at various intervals during an exercise—8 minutes per move. Common Injuries That Benefit From BFRT Are:

• Post-operative care for the arms and legs • Tendon injuries • Quad or hamstring tears • IT Band injuries • Patellofemoral injuries

• Achilles tendon injuries • Rotator cuff injuries • Tennis or golfer’s elbow • ACL/meniscus injuries • Non-union fractures

The Bonus Of BFRT: BFRT doesn’t only apply to an injury. If you’re into fitness and want to take your muscle gains, power and strength, recovery needs, and endurance to the Bounce Back, then BFRT is for you!

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• Educational videos with information and tips including injury prevention, exercise, posture, development of strength, flexibility, and balance • A FREE 15-minute assessment with one of our trained therapists to discuss any issues you may be experiencing and get recommendations on an appropriate course of action If you are a current patient, do nothing. The Annual Fit Factor & Body Wellness Check is part of your plan of care. Talk to your therapist today to learn how the Fit Factor & Body Wellness Check will help you stay healthy and live a pain-free life!

Similar to an annual physical checkup or biannual dental checkup, the Annual Fit Factor & Body Wellness Check helps you keep your musculoskeletal body healthy and address any issues or pain you may be experiencing (even when you think the pain is part of the “normal” process of aging). The program is available to all past and present patients of Bounce Back Physical Therapy! The Annual Fit Factor & Body Wellness Check consists of: • An online survey to assess all aspects of your physical health, including: • Questions to assess your exercise habits, ability to participate in everyday leisure and sports activities, balance, strength, and flexibility



Can’t make the workshops? Call (484) 582-0660 to schedule a Free 15 Minute Pain Assessment Low Back Pain & Sciatica Workshop Tuesday, March 10 th 7:00 pm Bounce Back P.T. Heel & Foot Pain Workshop Wednesday, February 19 th 1:00 pm Club La Maison


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