Newsletter About Your Health and Caring for Your Body by Bentz Physical Therapy
NEWSLETTER SUPPORTING YOUR HEALTH & WELLNESS
GET RELIEF FOR YOUR SPORTS INJURY AND GET BACK IN THE GAME!
Thomas was an avid high school soccer player with dreams of making it to the college level. He trained hard and played even harder, but one misstep during a match changed everything. As he lunged for the ball, he felt a sharp pain in his ankle and crumpled to the ground. The diagnosis was quick but disheartening: an ankle sprain. Fortunately, at Bentz Physical Therapy our therapists are skilled at identifying and treating all types of sports injuries. Our therapists will conduct a whole-body assessment to ensure we identify all the factors that may impact recovery and design our programs tailored to the individual. Give us a call today to learn more about our programs and set up an appointment with one of our physical therapists! Identifying an Ankle Sprain At first, Thomas didn’t know the severity of his injury. Like many, he thought he could just ‘walk it off.’ However, the key signs were there: • Pain
• Swelling • Difficulty putting weight on the foot
Ankle sprains occur when the ligaments that support the ankle stretch beyond their limits and tear. When Thomas landed awkwardly, he twisted his ankle in the process. Although ankle sprains are common in sports and often ignored, getting proper care is critical to quick recovery and reducing the risk of future injuries. Unfortunately, too often, athletes don’t want to miss out on competing and “play through” injuries. Ankle sprains, in particular, are susceptible to recurrent sprains, especially
when not properly rehabilitated. The Road to Recovery
Thomas’s journey to recovery began with a visit to Bentz Physical Therapy. He was evaluated by one of our skilled physical therapists and given guidance on how to recover quickly and get back into the game!
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Initial Steps Initially, Thomas’s therapy focused on reducing his pain, eliminating his swelling, and restoring his mobility. This involved: • M.I.C.E (Move, Ice, Compression, Elevation): This simple method is crucial in the early stages of an ankle sprain. Thomas learned to keep moving his ankle, apply ice to reduce pain and use compression with elevation to reduce the swelling. Building Strength and Stability Once the swelling reduced, Thomas’s therapy shifted gears towards rebuilding strength and stability. This phase included: • Strengthening Exercises: Thomas worked on exercises to strengthen the muscles around his ankle. These included toe raises and resistance band exercises. • Balance Training: To regain stability, Thomas practiced balancing exercises. This was crucial to prevent future sprains. Regaining Functionality The final phase of Thomas’s therapy centered on getting him back to his pre-injury level and back on the field. This involved: • Functional Training: Thomas gradually returned to activities that mimicked soccer movements. • Sport-Specific Drills: As he regained strength, sport-specific exercises were introduced to prepare him for returning to soccer. Through his recovery, Thomas also learned how to perform sport-specific warm-ups, the importance of sleep, and regular conditioning to prevent injuries. Embrace The Recovery Blueprint and Get Back in Action! Thomas’s story is a reminder of the importance of addressing sports injuries with the guidance from our team at Bentz Physical Therapy. Take the first step in healing your ankle sprain and returning to the sport you love by calling today to schedule an appointment!
Benefits of Spring Cleaning
Have you been putting off spring cleaning? If so, you certainly aren’t alone. With your hectic schedule, it can be easy to overlook this essential activity. However, there are many reasons why you should include spring cleaning into your routine. Here are 5 good reasons to make time for spring cleaning this season. 1. A clean home is better for your immune system Mold, dust, and pet dander can accumulate in your home during the colder months when there is less opportunity for air circulation. A deep dive into spring cleaning helps to air out your home, preventing respiratory issues. 2. It’s an easy way to get active Cleaning can be a real workout! From sweeping the floors to scrubbing tile to moving around furniture, spring cleaning can help you get active. Exercise has numerous benefits, including stress reduction and better heart health. 3. It lessens the possibility of injury A cluttered home puts you, your children, or an elderly family member at risk of injury. Clearing out high-traffic areas and walkways can help to prevent falls, which can be especially dangerous for older individuals. 4. It improves concentration and mood Studies show that a clean home positively affects your daily mood and ability to focus/complete tasks. Now that so many of us work from home, this has never been more important! 5. You can donate unused items to others Part of cleaning is going through old and unused items to see what can find a new home. Not only is donating to charity emotionally rewarding, it helps free up space in your home and can encourage you to become more organized.
With so many benefits to spring cleaning, what are you waiting for? Get started today!
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EXERCISE ESSENTIALS SINGLE LEG BALANCE TAPS, FORWARD Try this movement to help improve your balance Start by standing on one leg with the other leg slightly off the ground. Slowly tap your raised foot in front of you and behind you while maintaining balance. Repeat 3 sets,10 reps each.
HEALTHY RECIPE
SPRING VEGETABLE TART
• 2 sheets puff pastry • 1 egg, lightly beaten • 5 oz vegetable dip • 6 baby zucchini, halved lengthwise • 3-4 yellow squash, thinly sliced with a mandoline
• 1 bunch asparagus,
thinly sliced lengthwise with a mandoline
• 1 1/2 c goat cheese • Extra virgin olive oil • Balsamic vinegar glaze • Mixed herbs, to serve
Preheat oven to 400°F. Line a large baking tray with baking paper. To make tart case, place pastry sheets side by side on the lined tray. Brush egg wash along the long edge of one sheet, then overlap with the other by 1” to create a large single sheet. Fold and pinch all four sides to make a 1” border, pushing down to seal. Brush border with egg wash. Using a fork, prick the base of the tart all over. Place in oven and bake for 20 minutes, until golden. Remove from oven and spread base of pastry with dip. Meanwhile, place vegetables in a large bowl. Pour boiling water over vegetables, steep for 1 min to blanch, then drain and pat dry with paper towel. Scatter vegetables over tart and crumble goat cheese on top. Drizzle with oil and vinegar glaze. Sprinkle with mixed herbs.
Always consult your physical therapist before starting new exercises.
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3 CONVENIENT LOCATIONS TO SERVE YOU!
SAGINAW 1636 Western Center Blvd. Fort Worth, TX 76131
FORT WORTH 800 Hemphill Street Fort Worth, TX 76104
KELLER 110 Pate Orr Road S Keller, TX 76248 P: 817.859.7093 F: 817.337.0235
P: 817.783.0414 F: 817.232.7882
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