The Training Room Bulletin The Newsletter About Your Health And Caring For Your Body
HOWTO AVOID Injury In Sports
Don’t Let Pain Sideline You
The Training Room Bulletin The Newsletter About Your Health And Caring For Your Body
How to Avoid Injury In Sports
You don’t have to be a professional or even an amateur athlete to suffer a sports injury. In fact, many times, those most susceptible to sports injuries are people who have just started exercising or participate on a recreational level. Sports injuries in this article will be defined as injuries to the musculoskeletal system, including muscles, bones and tissues such as cartilage. The most common sports injuries include:
such as those that occur from over-stretching. A common example of a strain is a muscle spasm. A back or neck strain is a very common injury treated in physical therapy. KNEE INJURIES: According to theU.S.Department of Health and Human Services, the knee is the most commonly injured joint. Orthopedic surgeons see more than 5.5 million people annually for knee injuries, which can include runner’s knee (pain or tenderness close to the knee cap at the front side of the knee), tendonitis and iliotibial band syndrome (pain
on the outer side of the knee). Severeknee injuriesoften include bone bruises or damage to the cartilage or ligaments. SHIN SPLINTS: Shin splints occur when there is a pain along the large bone in the front of the lower leg, known as the tibiaorshinbone. Shinsplints mostcommonlyoccur in runners, especially those who are just starting a running program. This is usually due to poor alignment of the body, or weakness in the leg muscles.
SPRAINS: A sprain occurs when the connective tissue that joins the end of the bone with another is stretched or torn. Those connective tissues are known as ligaments. Sprainsarecausedby trauma such as a fall or blow to thebody thatknocksa jointoutof position.Ankles,kneesandwrists are most vulnerable to sprains. However,back,neckandshoulder sprains are very common too. STRAINS: A strain occurs when a muscle or tendon is pulled, torn or twisted. Strains are non-contact injuries,
Don’t Let Pain Sideline You With the right knowledge you can avoid injury and stay active at any age.
There is nothing more exciting than taking on a new challenge, sport or activity. For most of us, the thrill of accomplishing a physical goal is what we live for. However, are you prepared for it?The term “weekendwarrior”meansaperson who doesn’t really train for what they are doing; they just go out and do it on the weekend. How do most injuries occur? Most sports injuries occur from ill-prepared individuals who just jump into the activity without first increasing their strength, endurance and flexibility. Your muscles, tendons, ligaments and other tissues need to be warmed up to work properly. They take enormous strain during running and sports activities. Therefore, if they are not in top condition, they are more prone to injury.
do start to experience pain with activities,The Training Room can get you back to enjoying your activities pain-free. Call today to learn morehowourprogramscanhelpyoufeelgreat! Preparing your body It is important to do sports activities, fitness and a host of other physical activities to keep you healthy and happy. With a little bit of preparation, you can easily do these activities and decrease your risk for injury: • Do stretch often • Do strength training
Injuries increase as you age… If you think back to when you were in your late teens,youcouldgo intoa fullsprintnoproblem, take a flying leap and do a whole lot without the slightest thought about it. As you get older, your tissues become less elastic and in fact a little “drier”. When your muscle, tendon and ligament tissues have enough water, they are supple and stretchy, allowing you to do a lot of activities. Keep yourself hydrated and stretch often to maintain elasticity in your muscles. Before and after Knowing the right exercises to prepare for fitness activities is key. Our physical therapy expertshaveyearsofexperience rehabilitating people after injuries and returning them pain-free to the activities they enjoy. What some people might not know is that physical therapists put specific exercise plans together based on your needs to prevent injury. If you
• Do coordination training • Do endurance training
Call Today, We Can Help You Get Back In The Game!
The Overhead Deep Squat Test
The Overhead Deep Squat Test is one of the most informative tests you can perform. At the deepest point of the squat we can assess bilateral, symmetrical mobility of the hips, knees and ankles.The overhead portion allows us to also assess bilateral, symmetrical mobility of the shoulders as well as the thoracic spine. Overall the test is able to assess calf flexibility, thoracic extension, core stability, pelvic mobility, quadriceps flexibility and shoulder mobility.
The Overhead Deep Squat Test is a universal assessment of functional movement. If you have isolated pain with the test or you are unable to complete the movement as pictured, feel free to give us a call. We are offering a free movement screen by our physical therapists for the first 20 people that call to schedule 856-874-1166.
Holiday Greetings From The Training Room!
PATIENT SPOTLIGHT
“I can also say thanks to PT, I amplaying basketball again, pain free!”
“I had a great experience, I was taught the correct way to do many exercises that I was not aware I was doing the wrong way. Squats are a good example of this. The way I was doing them, put more pressure onmy knees. When I was corrected on this, they became very hard for me to do. Now I do single leg squats. They are still hard to do, but I have a much easier time doing regular squats. I can also say thanks to PT, I am playing basketball again, pain free!”
-Steven Heil
Concussion Rehab is back at The Training Room!!! The Training Room of Haddonfield is now seeing patients who are suffering from concussions. Our new therapist, Anne Diaz-Arrastia, PT, DPT has been studying and treating those affected by concussions and is ready to help you down the road to recovery.
If your physician has recommended PT for your concussion symptoms, or you believe you have sustained a concussion, give us a call in Haddonfield today! 856.616.8000
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