VCM PT. Prevention & Treatment of Sports Injuries

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Prevention & Treatment of Sports Injuries

A L S O I N S I D E : Don’t Let Pain Sideline You • Exercise Essentials Healthy Recipe Have You Heard The News? • Our Weekly Acupuncture Clinic

Prevention & Treatment of Sports Injuries

• KNEE INJURIES: According to the U.S. Department of Health and Human Services, the knee is the most commonly injured joint. The teamatVineyardComplementaryMedicinecan treatmany 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 team at Vineyard Complementary Medicine 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.

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. • 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. • 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. The most common sports injuries include:

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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 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 1 7 7 3 6 5 9 5 2 1 9 6 5 1 8 6 5 go out and do it on the weekend. How Do Most Injuries Occur? 7 3 8 7 8 1 4 5 1 7 1 n°315825 - LevelHard 6 4 7 7 9 3 8 5 9 4 3 5 1 2 2 1 3 4 6 8 1 6 8

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4 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 & 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, Physical Therapy of Melissa 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 tokeepyouhealthyandhappy.Remember tostretchregularlyand undergo strength, coordination, and endurance training. With a little bit of preparation,youcaneasilydotheseactivitiesanddecreaseyourrisk for injury. 7 2 8 5 4 9 8 7 5 3 n° 329837 - LevelHard 7 5 8 8 5 9 6 4 6 8 3

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Exercise Essentials

Learn More About The Special Services We Offer! • Chiropractic • Orthopedic Fitness Training

Get in shape for your sport, don’t use your sport to get in shape!

1. WALKING HAMSTRING STRAIGHT KICKS (“TIN MANS”) Walking straight leg kicks with opposite arm reach. Keep chest lifted. Alternate 20 times each side.


Dropping back knee down, pause, lean trunk back slightly. Use both legs to come back up and step lungewith the other leg. Repeat 20 times.

• Massage Therapy • Aquatic Therapy • Acupuncture • Reiki

For a video of these exercises go to our Facebook page @VineyardComplementaryMedicine.

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Have You Heard The News?

After September 15th We Will Be Located At: Vineyard Complementary Medicine 238 Edgartown-Vineyard Haven Road Unit 1 Post Office Box 1760 Edgartown, MA 02539

Healthy Recipe Skinny Orange Creamsicles

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Acupuncture Clinic


• 1-2 tsp. vanilla extract • 1 tbsp. honey

• 2 cups unsweetened Greek yogurt • 1 orange • 1 cup pineapple chunks

Tuesdays 4:00 pm - 5:00 pm Limited to 8 people a session, our weekly clinic can help relieve stress, reduce pain, help with emotional issues/PTSD and work as a powerful adjunct to detox programs for alcohol, drugs, pain meds, tobacco, sugar, and food.

Instructions In a high-speed blender or food processor, combine all ingredients. Process until completely smooth. Pour into popsicle molds and freeze until solid. Try swapping the orange with different fruit. Serves 6.

Call 508.693.3800 or go to to book your Free Screening!

*Blend in spinach for a boost of greens!

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