Canyon: Tendonitis & Sports

Wellness Expert Newsletter

• Treating Tendonitis • Exercise Essentials • Patient Results • The Correct Sitting Posture At Work

Do you find yourself doing normal everyday tasks like taking milk out of the fridge, lifting something overhead, bending or simply walking a distance, but experience pain with them? Something is not right and having pain with movement, especially if it goes on for more than a few days, may be a symptom of tendonitis. Tendons are thick bands of tissue that connect your muscles to the bones. With excessive strain, tendons get yanked on and become very inflamed. Under normal

circumstances, your tendons do a lot of work and can handle the stress, but when they are over-worked, you feel pain. Tendonitis can occur practically anywhere in the body, but is most common in the hips, knees, wrists, elbows and shoulders. The reason for this is quite simple, usually poor posture over a period of time. If you are at a computer or sitting for a good part of the day, your shoulders tend to slouch forward and your back muscles weaken.


Poor posture weakens your muscles, which are needed when reaching, lifting, walking and doing normal everyday tasks. The weak muscles and poor posture place abnormal strain on the shoulders, elbows, knees and hip tendons. Therefore, depending on where the greatest strain is, you will most likely experience tendonitis. Tendonitis can be short-lived, but can also last for a long time. Chronic tendonitis actually disintegrates the tendons over time and can possibly lead to tearing. Most people experience tendonitis on a gradual basis. For example, it may start off as just soreness, but over time can become excruciating pain, which affects your ability to do many simple activities. TREATMENT Tendonitis is very treatable with the right kind of therapy. The specialists at Canyon Sports Therapy have helped thousands of people with tendonitis get back to doing the things they love quickly. Whether your problem is new or old, having a good understanding of the mechanics of your body and identifying the source of the problem leads to a quick recovery. Call today to learn more how Canyon Sports Therapy can relieve your pain!


Helped me retrain muscles that were weak! “Andrea has been a godsend! I came to see her for a problem I’ve had since 1978 and for which I had seen numerous providers, but she was the first person to do a thorough evaluation and help me with a chronic condition that had prevented me from doing things I loved. She helped me retrain muscles that were weak, and although it took 4 months to do so, it was well worth the effort. Thank you so much Andrea!” - J.P. Genuinely cares about people! “I am so thankful for my experience working with Brad at Canyon Sports Therapy. My hamstring injury was far more chronic than what I understood initially. Brad provided thorough analysis for diagnosis and treatment. I was able to comprehensively learn about the body’s ability to be remodeled and healed. Brad is an excellent educator, compelling advocate and most importantly, genuinely cares about people. I appreciate this process of being equipped properly through all the stages required in recovering. I also would like to extend my appreciation to everyone on the support staff, both the administrative & PT aides. I recommend Canyon Sports Therapy to anyone.” - A.H.

OUR MISSION “To restore physical ability and bring out your inner athlete.”

How Can I Avoid Pain When I’m Less Active? The Correct Sitting Posture At Work

Ears in line with shoulders. If you’re leaning too far forward or backward, your posture is off-kilter. Use this trick whenever you’re sitting at your desk. Pull back shoulder blades. Drawing them back and down will bring your chest up and out, and help you avoid getting rounded shoulders. Using a lumbar pillow. A lumbar support pillow does some of the work for you by supporting your spine. You’ll be forced into the correct position every time you sit down. For a quicker fix, use a folded or rolled-up towel. Uncross those legs. The correct way to sit in a chair requires you to place your feet flat on the ground. That means no crossing your legs or sticking them out in front of you. Get up and move. Sitting for long periods of time is really terrible for the body. Your blood flows slower, abdominal muscles get weaker, bones get thinner due to inactivity and your life expectancy decreases.

Exercise Essentials Try this simple exercise to keep you moving...

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

BUTTERFLY STRETCH Helps with knee & leg pain

While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs. Hold for 30 seconds and repeat 4 times.




INGREDIENTS • 4 teaspoons canola oil • 12 ounces skinless, boneless chicken breast, cut into strips • 1 small red sweet pepper, cut into strips • 1 small green sweet pepper, cut into strips • 1 medium onion, chopped • 2 garlic cloves, minced • 1 14 1/2 ounce can no-salt, tomatoes • 3/4 cup peas • 1 teaspoon dried oregano • 1/2 teaspoon paprika • 1/4 teaspoon salt

• 1/4 teaspoon black pepper • 1/8-1/4 teaspoon crushed red pepper • 1/8 teaspoon ground saffron/turmeric • 2 cups cooked brown rice • 6 ounces shrimp

DIRECTIONS In a large skillet heat half of the oil. Cook chicken strips in hot oil for 2 to 3 minutes. Remove from skillet. Set aside. Add remaining half of the oil to the skillet. Add sweet pepper, onion, and garlic; cook and stir until peppers and onion are tender. Add undrained stewed tomatoes, frozen peas, oregano, paprika, salt, black pepper, crushed red pepper, and saffron or turmeric. Bring to a boil; reduce heat. Cover and simmer for 5 minutes. Stir in the brown rice, shrimp, and cooked chicken. Cook and stir 1 to 2 minutes more or until heated through. Makes 4 servings (1-1/2 cups each).

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