Exercise is an important part of a healthy lifestyle. For many people, playing sports is a fun way to burn extra calories, socialize, and get fit. Unfortunately, this also means the occasional sports injury or a flare up of an old injury or condition. 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.
N E W S L E T T E R
Exercise is an important part of a healthy lifestyle. For many people, playing sports is a fun way to burn extra calories, socialize, and get fit. Unfortunately, this also means the occasional sports injury or a flare up of an old injury or condition. 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. (Continued inside) HOW TO AVOID SURGERY AFTER A SPORTS INJURY
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N E W S L E T T E R
HOW TO AVOID SURGERY AFTER A SPORTS INJURY (Continued from outside)
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: SPRAINS: A sprain occurs when the connective tissue that joins theendof thebonewithanother is stretched or torn. Those connective tissues are known as ligaments. Sprains are caused by trauma such as a fall or blow to the body that knocks a joint out of position. Ankles, kneesandwristsaremostvulnerable tosprains. However, back, neck and shoulder sprains are very common too. STRAINS: A strain occurs when a muscle or tendon is pulled, torn or twisted. Strains are non-contact injuries, such as those that occur from overstretching. 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 the U.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). Severe knee
injuries often 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 tibia or shin bone. Shin splints most commonly occur 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. The team at Rebound Physical Therapy can treat many orthopedic and repetitive motion injuries without the need for invasive surgeries or medications. In fact, most doctors have their patients try physical therapy first before recommending any other procedures. The licensed physical therapists and physical therapist assistants at Rebound Physical Therapy can customize a program that addresses the weakness of your particular musculoskeletal system, allowing you to recover quickly and remain active. Even if you have an old injury, it is important to have it evaluated by our physical therapists to prevent long-term damage like arthritis. If you have sports or orthopedic injuries like tendonitis, arthritis, a stress fracture or low back pain, our therapists can design a treatment plan to promote improved function, wellness and minimize the risk of re-injury.
INSIDE: • Don’t Let Pain Sideline You • 5 Health Tips for the New Year • Patient Success Spotlight • Exercise Essentials • Healthy Recipe
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DON’ T LET PAIN SIDELINE YOU
Before and After: Knowing the right exercises to prepare for fitness activities is key. Our physical therapy experts have years of experience 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 start to experience pain with activities, Rebound PhysicalTherapycangetyouback toenjoyingyour activities pain-free. Prepare 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
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 “weekend warrior” means a person 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 occurfrom ill-prepared individualswho 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. Injuries increase as you age. If you think back to when you were in your late teens, you could go into a full sprint no problem, 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 infacta little“drier.”Whenyourmuscle, tendonand ligamenttissueshaveenoughwater,theyaresupple and stretchy, allowing you to do a lot of activities. Keepyourselfhydratedandstretchoftentomaintain elasticity in your muscles.
• Do coordination training • Do endurance training
Call us today (Hillsdale 785-271-5533, South Clinic 785-266-5850) to learn more how our programs can help you return to feeling great!
5 HEALTH TIPS FOR THE NEW YEAR
Exercise Essentials Try this simple exercise to relieve pain.
1. Shop Well For Yourself. It is more important thenever tostockyourkitchen withhealthy foods.Havehealthysnacks handy.Themoreconvenient theyare, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise. Your schedule will be very hectic this year, like every year. Schedule your workouts justasyouwouldanyotherappointment. It’s okay if you can’t make it to class, but make sure that you get some activity in at least three days per week. 3.JustSayNo. Youprobablyaren’taware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an
officeparty thereand itall adds up.Just think twicebeforeyou take that foodand decide if you really want it. 4. Skip the Baking. Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars—this year, let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen. 5. Hydrate. Keep your water bottle with you at all times. You should be drinking eight, 8-ounce glasses of water each day.Onehandy trick is tobuya64ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.
Stretches Back
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Sidelying Trunk Rotation While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.
DON' T LET YOUR INJURY HOLD YOU BACK: CALL US TODAY!
HEALTHY RECIPE Slow Cooker Coconut Ginger Chicken
Patient Success Spotlight
• 2 Tbsp butter • 2.5 lbs boneless, skinless chicken thighs cut into four • 2 cans coconut milk not shaken • 2 Tbsp cornstarch • 1 can baby corn cobs • 1 cup peas or frozen vegetables Spice Blend • 1/2 tsp ground pepper • 1 tsp ground cumin • 1 tsp ground coriander • 1 1/2 tsp ground tumeric • 1 tsp salt • 2 tsp curry powder (optional)
INGREDIENTS • 4 cloves garlic peeled • 2 inch cube ginger about 30 grams, roughly chopped • 1 small sweet onion peeled, quartered • 1 Tbsp olive oil
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Combine spices together and set aside. In a food processor, pulse garlic, ginger and onion until it forms a paste. In a skillet, heat olive oil and melt butter. Add pureed aromatics and stir well. Cook for a few minutes, then add spice blend. Cookfor2-3minutes,stirringconstantly.Movearomatics toonesideof theskillet and add chicken pieces. Cook chicken slightly on all sides and thoroughly coat it with the spices. Transfer the skillet ingredients into a slow cooker. Remove the cream from the top of the coconut milk using a soup spoon and set aside. Pour the remaining coconut milk over the chicken until it barely covers it. Drain the corn cobs and chop in half. Add to the slow-cooker. Cook on low for 4 hours. Whiskcornstarchwithcoconutcream (previouslysetaside)untilsmoothandadd to the chicken, stirring well. Add frozen peas or other vegetables of your choice. Cook for another 1/2 hour or until the chicken is cooked and the vegetables hot. https://simplebites.net/coconut-ginger-chicken-vegetables-slow-cooker/
"I have had two knee replacement surgeries. I chose Rebound both times for my physical therapy. I have had amazing results both times from the great therapists at Rebound. Rebound is like a family. The staff care about you and your progress. I can't say enough about Brooke and Ashley. They are wonderful! If I ever have a need for physical therapy again, I will be back to Rebound." – A. H.
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