Health & Wellness Newsletter by Advanced Wellness
Health &Wellness The Newsletter About Your Health and Caring For Your Body
Vol 2. Ed. 9
Reach Your Peak Performance Without Pain! AVOID SURGERY AFTER A SPORTS 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. 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 fromoverstretching. A common example of a strain is a muscle spasm. A back or neck strain is a very common injury treated in physical therapy. (continued inside)
Inside:
• Avoid Surgery After A Sports Injury
• Clinician Spotlight • Know Your Score • Don’t Let Pain Sideline You
Treat Sports-Related Injuries Naturally! Health & Wellness The Newsletter About Your Health and Caring For Your Body AVOID SURGERY AFTER A SPORTS INJURY
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 Wellness 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, chiropractic, and/or acupuncture before recommending any other procedures. The licensed clinicians at Advanced Wellness 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 team 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.
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ADVANCEDWELLNESS CLINICIAN SPOTLIGHT JAE PARK, DPT “Your speed doesn’t matter - forward is forward. When you are committed to physical therapy, I will never give up on you achieving your goals!” Meet Our Experienced Team Of Experts
Dr. Jae Park attended Mercy College where he graduated with a Doctorate in Physical Therapy in 2013. He also holds a Bachelor’s Degree in Biology from Mount Saint Mary College. Throughout his academic career, Dr. Park worked in pediatrics, orthopedics, and sports rehabilitation,andwasamemberofaneurologic rehab team. He has been practicing Nerve Conduction Velocity studies in the State of New York for more than four years.
Dr. Park utilizes a variety of manual therapy techniques, including joint and soft tissue mobilization and muscle energy technique. In his spare time, Dr. Park enjoys exercising, watchingfootball,andtryingoutnewrestaurants in New York City with friends.
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Understanding How Most Injuries Occur DON’T LET PAIN SIDELINE YOU
For many, there is nothing more fulfilling than lacing up to play your favorite sport.There’snobetterfeelingthanpushingyour limitsandaccomplishingyour physicalgoals.Astimegoesonandourbodiesage, itbecomesmore importantto properlytrainandstretchbeforephysicalactivity.Somanysports injuriesoccur to the Weekend Warriors among us who fail to invest ample time in preparing their bodies for activity. 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.Theytakeenormousstrainduringrunningandsportsactivities.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 thoughtabout it.Asyougetolder,your tissuesbecome lesselasticand in facta little“drier”.Whenyourmuscle,tendonand ligamenttissueshaveenoughwater, theyaresuppleandstretchy,allowingyou todoa lotofactivities.Keepyourself 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 expert physicaltherapists,chiropractors,acupuncturists,andmassagetherapistshave yearsofexperience rehabilitatingpeopleafter injuriesandreturningthempain-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 Wellness can get you back to enjoying your activities pain-free. Call today to learn more how our programs can help you feel great!
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Health & Wellness Tips EAT RIGHT FOR HEALTHIER BONES & JOINTS
On A Weekly Basis Try To Eat More: • Cold water fish such as salmon, tuna, herring, mackerel and halibut have high levels of omega-3 fatty acids. These omega-3 fats are used by the body tomakesubstances that reduce inflammation. • Organically grown fruits and vegetables. • Nuts and seeds. • Whole grains. •Ginger -Enjoy theaddedhealthbenefitsof throwing a little bit of ginger into your cooking. Avoid highly refined products such as white rice, white bread and white pasta, excessive saturated fats and foods which contain trans fats. Whole foodscontain thenutrientsnecessary for joint health:vitaminssuchasvitaminC,vitaminD,vitamin A, the B vitamins, vitamin K, and folic acid; minerals like calcium, magnesium, selenium, zinc, and iron; and other beneficial nutrients such as bioflavonoids and beta-carotene.
A Great Tilapia Recipe to Help Keep Joints Loose and Healthy: • 2 eggs • 1 teaspoon pepper • 1 teaspoon lemon juice • 1 teaspoon garlic • 1 cup ground almonds • 1 cup freshly grated parmesan cheese • 8 (6 ounce) tilapia fillets • ¼ cup whole wheat flour (For Dusting) • Avocado oil • Salt • Parsley 1. Beat the eggs with the lemon juice, pepper and garlic until blended; set aside. Stir together ground almondswith1cupofParmesancheese inashallow dish until combined; set aside. Dust the tilapia fillets with flour, and shake off excess. Dip the tilapia in egg, then press into the almond mixture.
2. Heat avocado oil in a large skillet over medium- high heat. Cook tilapia in oil until golden brown on both sides, 2 to 3 minutes per side. Reduce heat to medium, and season fillets with salt if desired. Sprinkle the tilapia with the remaining parmesan cheese, cover, and continue cooking until the parmesan cheese has melted, about 5 minutes. 3. Transfer the tilapia to a serving dish, and garnish with parsley springs and lemon wedges to serve.
Do You Know Your Wellness Score? Determine the status of your overall health with our Wellness Score – a comprehensive scoring system that includes a variety of testing parameters. After a thorough consultation, we’ll assign you a wellness score from A to F and show you the exact areas where your strengths and weaknesses lie. From there, we’ll design a completely customized wellness program tailored to your specific needs in order to improve your score! Call today to schedule your Wellness Score consultation! (732) 431-2155 Use code: IB-0917-B
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Physical Activity & Hydration for Athletes of All Ages PREVENTING HEAT EXHAUSTION & HEAT STROKE
Tips to Prevent Dehydration • Athletes cannot simply rely on their sense of thirst to dictate and maintain hydration. Instead, creating a schedule for hydration before, during, and after practice and games may be more helpful. • For example, a high school athlete could: drink 16oz of fluid 2 hours before physical activity, drink another 8-16oz 15 minutes before physical activity, drink 4-8 ounces every 20 minutes during physical activity, drink 16-24oz of fluid for every pound lost during physical activity. • Weigh yourself before and after workouts, practices, and games. Proper hydration will show minimal or no weight change from before. • Athletes will continue to lose fluid after practice as they continue to cool their core body temperature and urinate. Using urine color as a measure for hydration status can be really helpful. Bold yellow urine to dark yellow or apple juice colored urine signifies dehydration. Athletes should aim to start every practice fully hydrated.
With the Fall Sports season already in full swing, it’s more important than ever to take a moment to address hydration. Drinking enough water is a crucial part of any physical activity – whether you’re just starting an exercise regimen or you’re a seasoned pro. The warm, humid weather that is typical of early autumn can lead to increased sweating (water loss), heat exhaustion, or more severely, heat stroke. It’s of key importance to hydrate well, both for safety and performance. Here are some tips for educate athletes, coaches, and parents to safeguard against heat illnesses this season.
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