KinetixPT: How To Avoid Common Active Injuries

NEWSLETTER Health & Wellness Newsletter 352-505-6665

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352-505-6665

Health & Wellness Newsletter

NEWSLETTER

TIPS FOR PREVENTING AVOIDABLE INJURIES WITH PHYSICAL ACTIVITY

INSIDE: • How Can I Prevent These Injuries? • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe

Whether you have pain or have been suffering for a long time, seeing a physical therapist at Kinetix Physical Therapy can help you return to a more active and pain-free life. Give us a call at 352-505-6665 today!

Nomatterwhat typeofphysicalactivityyoupartake in, it ispossible for injuries to occur.Whetheryouenjoy takingwalksatnight,playingsportson theweekends, or training for athletic trials throughout the week, it is important to make sure you are always being as safe as possible. Perhaps the most common injury that people endure from physical activity is an overall feeling of soreness, caused by overusing the muscles, tendons, and ligaments. When the muscles, tendons, or ligaments are stressed beyond their capacity, the tissues experience minor damage in the form of microscopic tears. This typically occurs when completing an exercise that the body is not used to, or exercising for the first time after a prolonged period of rest. The soreness may linger for a few days but usually goes away on its own. However, the severity of the damage determines how long the body will need to recover. For more information on how you can prevent severe injuries, contact Kinetix Physical Therapy today. What are some common injuries? At Kinetix Physical Therapy, our licensed physical therapistscanguideyou throughproperexercises,stretches,movements, andbodycontrol, inorder toprevent future injuries fromoccurring.Many injuries occur due to improper techniques or overexerting your body. Some of the most commonly sustained injuries include sprains, strains, and tendinitis. Many people think “sprains” and “strains” are synonymous; however, they have one distinct difference. Sprains occur when a ligament is stretched

beyond its limits or torn, while strains occur when a tendon is stretched beyond its limits. Tendons are tissues that connect muscles to bones, and ligaments are tissues that connect bones to bones. Sprains and strains can both range from mild to severe, and even mild ones may take up to 6 weeks to heal. When they become more severe, braces or surgical correction may be necessary. This will require a longer recovery time, up to 8 weeks or longer, and physical therapy treatments will likely be prescribed. It is important to note that it is in your best interest to have a physical therapist make sure a sprain or strain is adequately healed before returning to your normal level of physical activity, as it is common for old sprains and strains to develop again in the future if theyhavenotbeenproperly rehabilitated.APhysicalTherapistcanhelpdevelop exercise routine that can help you get back into your normal physical activity without making the injury worse. Tendinitis is an overuse injury that causes the tendons to become inflamed.There are several reasonswhy tendinitismayoccur,butwhatever thecasemaybe,weknow that it hasdevelopedasa resultofunnecessaryamountsofstress.Forexample,somepeople may develop tendinitis in their shoulders or elbows because of excessive movement with improper posture. If the neck and back are not properly aligned, unnecessary stress is placed on other parts of the body. Movements in the shoulders and arms are altered in a way to compensate, causing increased stress on the tendons. Tendinitis can be corrected with physical therapy treatments, since PTs are trained in relieving pain, decreasing inflammation, and restoring you to your normal posture, motion, and function.

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HOWCAN I PREVENT THESE INJURIES?

While it is always a wise decision to consult with a physical therapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include: • Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues.This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. • Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. • Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t used to running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals. • Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries.

What should I do now? If you are suffering from aches and pains, you think you may have sustained an injury, or you’d like to learn more about injury prevention, contact Kinetix Physical Therapy today. One of our dedicated physical therapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free!

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GET HELP AT OUR FREE WORKSHOPS KNEE PAIN SUFFERERS: NEW! • Is your knee stiff? • Does your knee ache or “give out” on you? BACK PAIN & SCIATICA SUFFERERS: • Do you have pain when you stand, walk, or sit? • Do you experience pain shooting down your buttocks or leg?

SHOULDER PAIN SUFFERERS: • Do you have pain when reaching overhead or behind you? • Is your shoulder pain keeping you awake? BALANCE OR DIZZINESS SYMPTOMS: • Have you fallen because you’re unsteady? • Do you experience dizziness?

If you have answered YES to any of these questions, then one of these FREE workshops may be a life changing event for you or a loved one. We only have 20 seats! Register now at 352-505- 6665 or kinetixpt.com.

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Patient Success Spotlight

HEALTHY RECIPE

MEDITERRANEAN CHICKPEA SALAD

INGREDIENTS • 2 Tbsp extra-virgin olive oil • 3 garlic cloves, minced • 1 Tbsp lemon zest • 2 Tbsp lemon juice • 3/4 tsp sea salt • Freshly ground black pepper • 1 ½ tsp cumin seeds* • 2 cups cooked chickpeas, drained & rinsed • 1 cup cherry tomatoes, halved

• 4 Medjool dates, pitted & diced • 3 Persian cucumbers, sliced into thin half moons • 1 cup chopped roasted red peppers • ¼ cup finely chopped parsley • 3 ounces honey goat cheese (or similar) • ¼ cup fresh mint • 1 cup chopped roasted chickpeas, (optional)

DIRECTIONS In a large bowl, combine olive oil, garlic, lemon zest, lemon juice, salt, and several grinds of pepper. In a skillet over medium-low heat, toast the cumin seeds until aromatic, about 30 seconds. Remove seeds from heat and crush (a mortar & pestle is easiest). Add seeds to the bowl and stir. Add the chickpeas, tomatoes, dates, cucumbers, red pepper, and parsley to the bowl and toss. Transfer to a serving platter and dollop with goat cheese, sprinkle with mint, and top with extra roasted chickpeas, if desired. Season to taste and serve.

“I was able to get in quickly and got relief from PT.” “Kinetix is the bomb. I had a shoulder issue and could not move my arm. I was able to get in quickly and got relief from PT. I took advantage of their laser treatments too. I don’t know why or how, but PT and laser worked! I was amazed. ” - K.

www.loveandlemons.com/chickpea-salad-recipe

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

PRAYER STRETCH - LATERAL While on your hands and knees in a crawl position, slowly lower your buttocks towards your feet. Also, lower your chest towards the floor as you reach out towards the side. Stretches Back www.simpleset.net

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