LewyPT: Tendinitis & Sports

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Newsletter The Newsletter About Your Health And Caring For Your Body

MANAGING TENDINITIS PAIN FROM SPORTS

Athletes are naturally at an increased risk for experiencing injuries. This is not as a result of any particular health issue that athletes typically have in common. Instead, it is a simple exposure equation. The more frequently you push yourself to try new things, to engage in physical activity, or to push yourself to reach a new goal, the more you are going to increase your risk for potential injury. (continued inside)

INSIDE: • Managing Tendinitis Pain From Sports • Relief For Your Tendinitis Through Physical Therapy • Improve Your Running Mechanics With These 4 Tips • Healthy Recipe

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Recover Quickly and Completely

Newsletter The Newsletter About Your Health And Caring For Your Body

MANAGING TENDINITIS PAIN FROM SPORTS

Understanding tendinitis While there are some sports injuries that happen after a bad day, there are others that develop over time. Tendinitis is an incredibly common issue that causes pain to develop in the joints. This can impact the hips, knees, elbows or shoulders. Pain caused by tendinitis can impact everyday activities, making it exceedingly difficult to remain comfortable day to day or to remain active. Tendinitis can make simple activities such as picking up a gallon of milk or attempting to put something away on a shelf over your head incredibly painful and challenging. Unfortunately, when tendinitis develops, it often sticks around.This means that pain that begins as frustrating and seemingly minor can quickly become chronic and incredibly painful. Working with a physical therapist is the best way to address tendinitis pain early on, to improve range of motion and reduce the severity of your pain without having to turn to pain medications.

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On more days than not, the injury won’t happen, but as every athlete knows, it only takes one bad day — one day when fatigue throws off your form just enough to cause your gait to be off, for you to feel a little distracted and not realize an obstacle is coming up, or just a fluke of a moment in which something goes wrong and you go down. What makes matters worse is the fact that many athletes attempt to push past the pain of their initial injuries, which often leads to those injuries becoming more severe. Working with a physical therapist is especially important for athletes for this reason. A physical therapist can help identify potential issues with posture or form that may increase your risk for injury, help identify potential injuries as they develop, and assess the severity of and best treatment options for those injuries as soon as possible, so you always know exactly what your body needs to feel at its best.

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BATON ROUGE 225.767.8182

DENHAM SPRINGS 225.791.7114

GONZALES/PRAIRIEVILLE 225.825.7700

RELIEF FOR YOUR TENDINITIS THROUGH PHYSICAL THERAPY

What is tendinitis? Tendinitis is a common issue among athletes because it develops as a result of overuse. While the average person may engage in standard physical tasks such as walking or typing, an athlete takes that repetitive behavior to a new level. Consider a tennis player, for example. In addition to running and jumping, a skilled tennis player will spend hours every week swinging the racket, and this could result in added wear and tear on the elbows and wrists, not to mention the shoulders. Every bone in the body is connected with muscular fibers called tendons. The tendons are flexible, allowing the body to move more freely by letting bones stretch apart or move in one direction or another. Tendinitis occurs when the tendons become inflamed. Swelling in the tendons can make movement painful and difficult. Typically, when pain is caused as a result of tendinitis, the pain is isolated at the noted areas of the body.This means that a tennis player may experience tendinitis in the elbow or shoulder, whereas a runner may be more likely to experience it in the Achilles tendon. In fact, this is why tendinitis in the elbow is frequently referred to as tennis elbow, while Achilles tendinitis is sometimes referred to as runner’s ankles or runner’s heels. Treating tendinitis The best treatment for tendinitis is time. Unfortunately, this is something that many people are unable to give to an injury. When tendinitis develops, the best thing to do is to use ice and to relax that part of the body. Taking a few days off of practice or away from your workout may be sufficient,

but in other cases, this may require a few days in a wheelchair or on crutches, with the bulk of your weight off of the affected area. Working with a physical therapist can help you identify the best treatment methods for tendinitis. Your physical therapist can also help you identify the best range of motion and strength-building activities to reduce your likelihood of developing tendinitis. For more information about preventing or treating pain from tendinitis, contact us.

Exercise Essentials Try this movement to loosen stiff legs.

DAIRY FREE RANCH SALAD DRESSING & DIP

INGREDIENTS • 1 cup raw, unsalted cashew pieces • ¼ cup plain, unsweetened, almond milk (or leave out if you want a thicker dip) • 1 clove garlic, minced • 3 Tablespoons chives, chopped • 3 Tablespoons parsley, chopped • 3 teaspoons raw apple cider vinegar • Sea salt to taste INSTRUCTIONS

Helps Stretch Legs

www.simpleset.net

HALF-KNEELING QUADRICEPS STRETCH (BALL) With an exercise ball behind you and stabilized against a wall, kneel on the floor and place the leg you would like to stretch against the ball. Your foot, ankle, and shin should rest against the ball and your knee should rest on the floor, with a pillow underneath if needed. While maintaining straight posture, shift your weight backwards, squeezing your leg against the ball, until you feel a stretch across the top of your thigh. Hold until you feel a nice stretch and repeat with the opposite leg.

Placethecashews inwaterandsoakovernight inthefridge.Drainandrinsethe nuts,theplacethem inablenderorfoodprocessorwiththealmondmilk,garlic, and vinegar. Blend 1-2 minutes adding water as needed to get the consistency you want. Add the rest of the ingredients and blend on low another minute. Recipe from: http://ournutritionkitchen.com/salads/dairy-free-ranch-salad- dressing-dip/

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BATON ROUGE 225.767.8182

DENHAM SPRINGS 225.791.7114

GONZALES/PRAIRIEVILLE 225.825.7700

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Our Philosophy: Apply the latest evidence-based therapy best suited to the patient for quickest and most complete recovery. When patients have a difficult time getting started with traditional exercises, patients receive customized aquatic to land-based programs. Every plan of care is designed with the goal of getting patients back to their normal daily routine, pain-free. Our Promise: We promise to provide the best patient experience possible in a highly professional, friendly, and caring environment. Payments: We accept CareCredit, credit card, check, and debit card. We are happy to discuss payment plan options as well. It is our policy that payment is made at the time of service. Your insurance benefits will be determined before your second visit, and you will be informed of what, if any, payment is necessary on that date.

Our knowledgeable and caring staff uses the latest tools and techniques to get you back on your feet as soon as possible. The new facilities at Lewy Physical Therapy allow us to offer diverse treatment regimens including aquatic therapy, sports physical therapy, and general physical therapy. Our outpatient rehabilitation facilities are conveniently located near you in Baton Rouge and Denham Springs. Our Mission: Provide the highest quality of physical therapy for those in the Baton Rouge, Denham Springs, and surrounding areas.

Schedule your appointment at Lewy Physical Therapy today by calling 225.767.8182 (Baton Rouge), 225.791.7114 (Denham Springs), or 225.825.7700 (Gonzales/Prairieville).

Print sudoku http://1sudoku.com

Mind Exercise: Sudoku

1. Feel free to call us and ask to speak to your therapist . 2. Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. 3. If further assessment is warranted, your therapist might recommend you come in for an appointment. 6 5 4 3 7 6 8 4 2 8 7 9 4 5 9 3 Has Your Pain Come Back? 6 2 8 5 2 4 3 3

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http://1sudoku.com

n° 35089 - Level Hard

http://1sudoku.com

Call To Talk to Your Therapist Today

1 The rules of the game are simple: each of the nine blocks has to contain all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box. 3 5

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3 GONZALES/ PRAIRIEVILLE 225.825.7700

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6 BATON ROUGE 225.767.8182

9 DENHAM SPRINGS 225.791.7114

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See What’s New! See what’s newwith us at Lewy Physical Therapy!

Find Us At These Locations!

BATON ROUGE 8448 Siegen Lane Baton Rouge, LA 70810

P: 225.767.8182 F: 225.767.8757

DENHAM SPRINGS 31985 LA Hwy 16. Ste C Denham Springs, LA 70726 P: 225.791.7114 GONZALES / PRAIRIEVILLE 14633 Airline Hwy Gonzales, La 70737

“Huge shout out to my amazing therapist Jodi James! I know the whole staff is great, but Jodi is stellar in assistance, helpful information, guidance, and does it all with a great attitude! Thanks, Lewy Therapy!” - E.P. “Thanks, Lewy Therapy!”

P: 225.825.7700 F: 225.825.7100

If you are suffering from any pain, seeing a physical therapist at Lewy Physical Therapy can help you return to a more active and pain-free life. Give us a call today!

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IMPROVE YOUR RUNNING MECHANICS WITH THESE 5 TIPS

3. Base of Support. In another study published in the National Institutes of Health, several running mechanics were analyzed through video assessments, including base of support. This is an important mechanic to evaluate, as foot placement is one of the most integral parts of running. It was noted that, as a general rule, “the left and right feet should not overlap in their ground contact location.” There should always be space between foot placement, as a narrow base of support has been known to cause painful conditions, such as tibial stress fractures and iliotibial band syndrome. 4. Heel Strike. Do you heel strike while running? Approximately 80% of runners strike the ground with their heels first, while 15% strike the ground with their toes first. The remaining 5% run on the balls of their feet. In this case, the majority has it right - heel striking uses less energy than a forefoot striking or midfoot striking, which can prevent fatigue and unnecessary overexertion injuries. If you have been noticing exhaustion while running, try to ease yourself into heel striking by starting your run on the heels of your feet, rather than your toes. It may help boost your energy and help you perform better! 5. Vertical Displacement. It is no secret that technique plays a large role in running performance. Vertical displacement refers to how much your center of mass moves up and down while you run. When your vertical displacement is insufficient, it can lead to a premature touchdown of your swing leg or a low center of mass trajectory. However, excessive vertical displacement can also cause runners to expend more energy than necessary. Both of these scenarios can be corrected by changing your stride, which can be accomplished with the help of a physical therapist. Contact us today! Are you ready to run at your peak level of performance? Contact Lewy Physical Therapy today! We can assess all the running mechanics listed above at once and figure out how your running efficiency can be increased to improve performance and reduce your risk of injury. Give Lewy Physical Therapy a call today for more information!

Are you a runner? If so, you understand the importance of maintaining proper form and technique while you’re out on a trail, training for a marathon, or simply jogging through the neighborhood. At Lewy Physical Therapy, we want to make sure that you are performing at your optimum levels of function, so you can avoid injury and get the most out of your sport! Below are 5 tips to keep in mind when trying to improve your running mechanics: 1. Cadence. A recent study published in the National Institutes of Health analyzed the effects of cadence on a runner’s likelihood of sustaining an injury. 45 healthy runners were studied to determine how differences in cadence affected loading on the hip and knee joints. Results concluded that a quicker cadence “generally leads a runner to hit midfoot compared to runners with longer strides,” which can cause pain or injury. To improve your cadence, try making your strides longer! This will reduce loading on the hips and knees, preventing injury. 2. Pelvic Alignment. Much of running is focused on the feet; however, pelvic posture plays a large role in running, as well. You can achieve proper pelvic alignment by doing certain hip position tests, such as vertical compression tests and hip extension tests. With vertical compression, stand with someone behind you, with their hands on your shoulders. Have them push straight down. If your hips buckle, it means your pelvic alignment is off. This can be corrected with postural improvement, with the help of a physical therapist. With hip extension, kneel in front of a doorway with your back against the door jamb. Your left leg should be on the floor and your right knee should be bent over your right foot, directly in front of you. While you’re in this position, you should naturally have a small space between your lower back and the wall. Tilt your pelvis backward to remove this space. If this is difficult to do, your pelvic alignment may be off. This can also be corrected with postural improvement, with the help of a physical therapist.

www.lewypt.com

DENHAM SPRINGS 31985 La Hwy 16. Ste C Denham Springs, LA 70726

GONZALES / PRAIRIEVILLE 14633 Airline Hwy Gonzales, La 70737

BATON ROUGE 8448 Siegen Lane Baton Rouge, LA 70810

P: 225.791.7114 F: 225.791.7118

P: 225.825.7700 F: 225.825.7100

P: 225.767.8182 F: 225.767.8757

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