TheFitInstitute_Tendonitis & Sports




Fall Youth Strength & Conditioning Program • Back to School: Backpack Strategy • Mali is Married! • Join Ryan for Recovery Friday’s



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 Tendonitis While there are some sports injuries that happen after a bad day, there are others that develop over time. Tendonitis 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 tendonitis can impact everyday activities, making it exceedingly difficult to remain comfortable day to day or to remain active. Tendonitis can make simple activities such as picking up a gallon of milk or attempting to put something away on a shelf over your head incredibly painful and challenging. Unfortunately, when tendonitis

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 tendonitis pain early on, to improve range of motion and reduce the severity of your pain without having to turn to pain medications. What is Tendonitis? Tendonitis 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. Tendonitis 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 tendonitis, the pain is isolated at the noted areas of the body. This means that a tennis player may experience tendonitis in the elbow or shoulder, whereas a runner may be more likely to experience it in the Achilles tendon. In fact, this is why tendonitis in the elbow is frequently referred to as tennis elbow, while Achilles tendonitis is sometimes referred to as runner’s ankles or runner’s heels. Contact us today at 773.799.2795 for more information about how we can help restore your body and prevent it from future injury. Visit our website at to learnmore about our services.

R E A DY T O S T R E N G T H E N Y O U R H E A LT H & B O DY ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !

FALL YOUTHSTRENGTH&CONDITIONINGPROGRAM Our Youth Strength and Conditioning Program focuses on all aspects of physical fitness, athletic development and performance. All children between the ages of 8-18 years old, and of any training background are invited!

We focus on injury prevention, speed, strength, power, agility and mobility. This program was developed for any youth athlete looking to enhance their overall performance during pre- or post-season; as well as children and adolescents looking to get a kick start in physical fitness, health and wellness. STARTING MONDAY, SEPTEMBER 9, 2019 THROUGH DECEMBER 31, 2019 Adolescents 14 - 18 years old Monday’s 4:00pm - 5:00 pm Children 8 - 13 years old Monday’s 5:00pm - 6:00 pm Wednesday’s 5:00pm - 6:00 pm Thursday’s 5:00pm - 6:00 pm Saturday’s 12:00pm - 1:00pm First week is FREE! Contact Ian Keith for more information at Wednesday’s 4:00pm - 5:00 pm Thursday’s 4:00pm - 5:00 pm Saturday’s 1:00pm - 2:00pm


BACK TO SCHOOL: BAC K PAC K S T R AT E G Y Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Do you or your child have these symptoms after wearing a heavy backpack? Carrying too much weight or wearing it the wrong way can lead to pain and strain. Take these steps to avoid health problems: 1. A backpack should weigh no more than about 10% of body weight. A student weighing 100 pounds shouldn’t wear a loaded backpack heavier than about 10 pounds. 2. Load heaviest items closest to the back of the pack. 3. Make sure the items carried to school and brought home are necessary for the day’s activities. 4. Distribute weight evenly by using both straps. Wearing a pack on one shoulder can curve the spine, causing pain or discomfort. 5. Have well-padded shoulder straps. Pain and tingling in the neck, arms, and hands can occur when too much pressure is applied to shoulders and necks. 6. Adjust the shoulder straps so that the pack fits snugly against the back. A loose pack can pull one backwards and strain muscles. 7. The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the waistline.

On August 10, 2019 in Charlevoix, Michigan Mali and Zach said “ I do” We are so happy for the happy couple! Stop by and congratulate the new Mrs. Pfinsgraff, our Front Office Manager & Rehab Tech, or share some valuable marriage advice.

JOIN RYAN FOR RECOVERY FRIDAY’S S T R E SS R E L I E F - MUSC L E R E C OV E RY - MOB I L I T Y Friday’s at 4:00pm starting Friday, September 6, 2019 Whether you need to unwind from a stressful work week, or are especially sore from your weekly workouts. This one-hour session will have you feeling refreshed both mentally and physically! Each session will include:

• Breathing Techniques • Ice Bath Immersion

• Foam Rolling • Stretching

• Mobility • & more!

Contact for more details. To reserve your spot, visit our WEBSITE at thefitinstitutechicago.comor MINDBODY at


HAS YOUR PAIN COME BACK? Stay Tuned for a Special Announcement! We are planning a Family Fun Day this Fall! Keep up with your physical therapy exercises to relieve pain and prevent further injuries If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call The Fit Institute for a complimentary injury consultation. We will guide you so you can get back to the activities you love. 1 2 3 COME FIND US THIS MONTH! Saturday, September 7 • Northcenter Farmer’s Market • Bell Elementary School “Back to School Event” Saturday, September 14th • Hawthorne Scholastic Academy “Family Fun Fest” Sunday, September 15 • Bucktown Crossfit Fit Fest

“I came into the FIT Institute with unexpected knee pain. The staff was able to quickly identify my issue and I spent sixweeksreceivingPT towork on my lower body mobility restrictions. Ireceivedamazing guidance that I still use to this day to create my own weekly mobilityprogram. Iwould trust FIT institute again with any issues and also recommend it toanyonewho ison the fence aboutgettingexamined forany injury or issue.” - J. B.


Always consult your physical therapistorphysicianbeforestarting exercises youareunsureofdoing.


Half-Kneeling Quadriceps Stretch (Ball) With an exercise ball behind you and stabilized against a wall, kneel on the floor and place the leg you would like to stretch against the ball. Your foot, ankle, and shin should rest against the ball and your knee should rest on the floor, with a pillow underneath if needed. While maintaining straight posture, shift your weight backwards, squeezing your leg against the ball, until you feel a stretch across the top of your thigh.

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