Advanced Rehab: Sports Injuries & Post-Surgical Rehab

Health &Wellness The Newsletter About Your Health And Caring For Your Body

ADVANCED REHABILITATION, INC. P H Y S I C A L T H E R A P Y

HOLLI PETER, BILLING SPECIALIST Introducing Our Billing Specialist

Where did you grow up/attend school? I grew up in Tell City, Indiana and attended Tell City High School followed by USI and Vincennes of Jasper. What is your favorite flavor of ice cream? I’m not really an ice cream lover. However, I love my mom’s homemade sugar cookies. What is the craziest food you’ve ever eaten? I’ve had frog legs and oysters. What 3 things would you want to have if you were on a deserted island? Drinking water, food, and a lot of matches. What is your most memorable vacation? Disney World with my family. What’s one of your favorite quotes? Get busy living or get busy dying. What TV show are you currently addicted to? ID Murder Mysteries. What pops into your head when you hear the words “scary movie”? Freddy Krueger. What’s your nervous habit? Shaking my leg.

Tell me about your family. I live in Tell City, Indiana with my husband Bart, our children Baylie and Camryn, and our pets Zoey and Yoggi.

Health & Wellness The Newsletter About Your Health And Caring For Your Body

ADVANCED REHABILITATION, INC. P H Y S I C A L T H E R A P Y

AVOID SURGERY AFTER A SPORTS INJURY

Inside: • Don’t Let Pain Sideline You • Exercise Essential • Patient Success Spotlight • Healthy Recipe

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

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 Advanced Rehabilitation Inc. 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 Advanced Rehabilitation Inc. 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. Look inside to learn more about our programs and say good-bye to pain!

Brandi Labhart, PT

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: 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. Sprains are caused by trauma such as a fall or blow to the body that knocks a joint out of position. Ankles, knees, and wrists are most vulnerable to sprains. 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.

Stay updated on times and dates of our beneficial workshop sessions. Check out our website for more info about our upcoming workshops!

DON’T LET PAIN SIDELINE YOU

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 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. 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 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 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, Advanced MEXICAN CAULIFLOWER RICE SKILLET Healthy Recipe

Rehabilitation Inc. can get you back to enjoying your activities pain-free. Call today to learn more how our programs can help you feel great! 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 • Do coordination training • Do endurance training

For more information, contact Advanced Rehabilitation Inc. today!.

INGREDIENTS • 1 lb ground beef • 1/4 medium onion diced • 1/2 red pepper diced • 3 tbsp taco seasoning

• 1 cup diced tomatoes • 12 ounces cauliflower rice • 1/2 cup chicken broth • 1 1/2 cups shredded Cheddar cheese or Mexican Blend

INSTRUCTIONS In a large skillet over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning. Add the tomatoes and cauliflower rice and stir to combine. Stir in the broth and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften (8 to 10 minutes for frozen). Sprinkle the skillet with the cheese and cover. Let cook until the cheese is melted, 3 or 4 minutes. Remove from heat and top with your favorite toppings like sour cream, avocado, and chopped cilantro.

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FREE WORKSHOP MARCH 6TH • 6:00PM The Rotator Cuff Workshop will be held Wednesday, March 6th at 6:00pm at our Tell City clinic. Register by calling the Tell City location, or online by using the following link: advancedrehabinc.ptworkshops.com/TellCity/ workshop?source=Newsletter ATTENTION SHOULDER PAIN SUFFERERS!

TELL CITY 1020 11th Street #C Tell City, IN, 47586 • 812-547-7770 www.arirehab.com

Patient Success Spotlight

ADVANCED REHABILITATION, INC. P H Y S I C A L T H E R A P Y

“Made sure I had good posture during therapy!” “A dislocated shoulder was definitely not what I had planned for my wrestling season of my junior year. Unfortunately, a mishap during wrestling practice resulted in just that! Being told I would likely not be able to wrestle again this season was devasting! Luckily, I chose to do my physical therapy at Advanced Rehabilitation. After my injury, I had pretty much no mobility in my affected arm. Daily tasks were a challenge for me. My physical therapist, Adam Gilbert, kept me in high spirits throughout my therapy. He used various techniques and exercises to help me quickly regain mobility in my elbow. The ASTYM therapy Adam providedworked likemagicandshowed immediate results.Eachsession, they recorded my progress and set goals to keep me motivated. Adam and Becky thought outside the box to find exercises for my elbow tailored specifically for wrestling. Of course, Becky always made sure I had good posture during therapy! The therapists were very kind, down to earth, and always made me feel like more than just a patient.They managed to perfectly blend the hard work of therapy and having fun!The receptionist, A’lynn, always had a smile on her face and a welcoming attitude every time I walked in the door. She always did her best to try to schedule my appointments around school. I would highly recommend ARI to anyone seeking rehab.Their treatmentwasabsolutelyoutstanding,andmyelbow has healed so much that it is better than my uninjured arm! I am happy to say, despite the odds, I am back on the wrestling mat this season doing what I love! I cannot thank the staff at ARI enough for all that they have done for me!” - Jagar Gladish (with permission from mom, Amy)

Exercise Essential

Strengthens Hips

www.simpleset.net

PRONE HIP EXTENSION

While lying face down with your knee straight, slowly raise up leg off the ground. Repeat 3 times.

If you are not sure about how to do this exercise, please consult with your physical therapist before starting.

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