AppalachianPT_How to avoid common active injuries

February, 2020



INSIDE: • Tips For Preventing Avoidable Injuries With Physical Activity • Exercise Essentials • Patient Success Spotlights • How Can I Prevent These Injuries? 

February, 2020


No matter what type of physical activity you partake in, it is possible for injuries to occur. Whether you enjoy taking walks at night, playing sports on the weekends, 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 over-stretched, 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 Appalachian Physical Therapy today. What Are Some Common Injuries? At Appalachian Physical Therapy, our licensed physical therapists can guide you through proper exercises, stretches, movements, and body control, in order to prevent future injuries from occurring. 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 or torn. Tendons are tissues that connect muscles to bones, and ligaments are tissues that connect bones to one TIPS FOR PREVENTING AVOIDABLE INJURIES WITH PHYSICAL ACTIVITY

Whether you have a recent injury or have been suffering for a long time, seeing a physical therapist at Appalachian Physical Therapy, Inc. can help you return to a more active and pain-free life. Give us a call at: • Broadway: 540-901-9501 • Harrisonburg: 540-209-8977 • Pinehurst: 910-215-0541 another. Sprains and strains can both range frommild 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 fully 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 they have not been properly rehabilitated. Tendinitis is an overuse injury that causes the tendons to become inflamed. There are several reasons why tendinitis may occur, but whatever the case may be, we know that it has developed as a result of unnecessary amounts of strain. For example, some people may develop tendinitis in their shoulders or elbows because of 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 as a way to compensate, causing increased strain 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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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 Appalachian 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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“ Feeling so amazed by more movement in two sessions!” “I have struggled with a “frozen shoulder” for 16 months. I had PT at another location 12 months ago and went about 4 times with no help. That PT place spent about an actual 10 minutes with me and charged $$$. I went to a seminar and started sessions with Dr. Cole two weeks ago. He spent about 75 minutes with me discussing and evaluating me. I ended up getting some dry needling and found a little relief. I came home and did my home exercises fairly regularly. I went back yesterday for my second appointment. Dr. Cole spent about an hour with me. He again dry needled another area and then applied pressure to my shoulder, upper arm and forearm. When I got home I showered and ended up reaching behind my back to secure my bra down. I have realized I reached around fairly easily…so I successfully latched and unlatched my undergarments twice- I haven’t been able to do that in 16 months. Feeling so amazed by more movement in two sessions! Praise the Lord!!! I am a believer!” - Ashlee K. “I am 100% better now than when I first started therapy.” “Choosing to get treatment at Appalachian Physical Therapy was one of the best decisions I have ever made. I was referred here by friends and I am so grateful. When I first came, my pain was intense and I was having so much trouble just doing ordinary, routine, everyday chores. Dr. Whiteford and his staff have worked miracles for me. I am 100% better now than when I first started therapy. I have been treated with such caring and kindness and I will always be grateful that God allowed me to encounter these wonderful people!” - Carolyn S. “I healed a lot quicker than I thought I would.” “I healed a lot quicker than I thought I would.” “I had a dislocated knee cap and was on crutches. After my first couple of visits, I started to feel better. It feels a lot better now than before I started coming. I have enjoyed coming here for my treatment because the staff is very kind and educated. They helped me understand my knees better. I healed a lot quicker than I thought I would. Coming here for therapy was a great choice. ” -Isabelle B.

- Ashlee K.

- Carolyn S.

- Isabelle B.

FREE ROTATOR CUFF WORKSHOP Attention Rotator Cuff Sufferers!

Who is the Workshop For? The Rotator Cuff Workshop is for people suffering with shoulder pain who are looking to feel normal again and heal naturally without medications, injections and surgery. Don’t delay! Register today! Use the camera app on your smartphone to see the next Rotator Cuff workshop at the location nearest you: REVEALING HOW TO GET BACK TO NORMAL WITHOUT MEDICATIONS, INJECTIONS & SURGERY...

SPECIAL OFFER: Free Hip Pain Workshop! Who is The Workshop For? The Hip Pain Workshop is for people suffering with hip pain who are looking to feel normal again and heal naturally without medications, injections or surgery. Don’t delay! Register today! Use the camera app on your smartphone to see the Hip Pain Workshop Details. Because of space limitations, the Hip Pain Workshop is limited to the first 20 Registrants.





LINDEN DAISS Hi, my name is Linden Daiss, and I am the newest physical therapist at APT’s Pinehurst location. I have been here for almost two months now and can confidently say that I love where I am. I completed my doctorate degree back in May of 2018 at Augusta University in Augusta, Georgia, and have

DAVID BREWSTER I am David Brewster, the newest physical therapist in theBroadway office. Many years ago as a college student I was involved in a serious motorcycle accident. Duringmy extensive physical and occupational therapy, I began to realize if I healed well enough, I could see myself becoming a

KAREN STINSON I am physical therapist Karen Stinson, and I came to Appalachian Physical Therapy, Harrisonburg, VA in August 2019. I have been practicing physical therapy for over 30 years. During this time, I have worked in a wide variety of physical therapy practices, such as hospitals, in-patient rehabilitation, home care

physical therapist and helping others thewaymy therapists were helping me. I began volunteering at one of the facilities where I was treated, and then changedmymajor to physical education frommath and physics and started working in the athletic training room at Frostburg State University in Maryland. After graduation, I worked in a PT clinic and became the head athletic trainer atWestminster High. In the effort to become a more attractive candidate for PT school, I applied for and had a full scholarship and assistantship at Indiana State University studying exercise physiology. Before completing thismaster’s degree, Mercy Hospital-Anderson inCincinnati Ohio offeredme a position as an exercise specialist which I accepted. Later that year, I started PTschool at Shenandoah University. I graduated from SU in May of 1999 and in December of that year, graduated from ISU. In 2006, I completed a doctorate in physical therapy from Shenandoah University. I have been part of Valley Health, West Virginia Medicine, worked in private practice primarily in the outpatient setting, and cover on occasion for a home health agency. As a PT student, I spent eight weeks with APT learning from Bill and Colleen and have stayed in touch with themprimarily through our state PTassociation and continuing education courses. For over 30 years, the folks at APT have been demonstrating the same philosophy I have of providing physical therapy and offering the absolute best and highest quality care. This is one reason why I decided to join their team. Tomeet this ideal, every provider at APTcontinues to actively participate in advanced level continuing education, the best offeredworld-wide.This is another reason I wanted to join APT. The camaraderie and willingness to help one other are more reasons why APT is a fantastic place to work. It does not matter who you are nor what your position is, every member of APT is an appreciated and highly valuedmember of the organization –we are family and don’t mind working hard – together! The atmosphere is cheerful, encouraging, and quite positive – it is hard to have a “bad day at work” at APT. Getting to help others is extremely rewarding and it is an honor to perform this service in our community with APT!

since worked in one other outpatient clinical setting. I chose to leave that setting, despite loving my coworkers and patients, because the atmosphere did not back up the company’s expressed values andwas a toxic environment for the employees. I found myself not even a year out of school, losing interest inmy job and experiencing burn out. What drew me to APT initially was the fact that I had friendswhoworked there (and the dogswere a big bonus). What ultimatelymademe choose tomake the switch and move was the company and clinic’s environment. I truly believe APT creates an environment that is favorable and hospitable for both the patients and employees. I had not even finished a month of work here at APT and we had already hosted a Patient Appreciation Day and a Patient Christmas Party. I honestly foundmyself in a state of shock, knowing that was something that would have never happened at my last job because it took time, cost money, and did not sowbillable units. We also hosted two seminarswithin that samemonth about different topics (ie. shoulder pain, low back pain), educating the community on potential reasons for their pain and then giving them different ways to deal with said pain. Appalachian Physical Therapy gives back to the community and their patients in tangible ways which means a lot to me. I have already enjoyed my short time at APT. I chose to be a PT because I enjoy working with people and love nothing more than the opportunity to walk alongside an individual, learning how I can assist in helping themmeet their goals and return to their highest level of function. At APT, I have the ability to do just that, as well as the freedom to ask questions when I need to and receive the mentorship I was promised. In just four short months, I have gone from severe burnout and under appreciation to excitement for my job again. I enjoy how I am both challenged and instructed here at APT, and am so glad I made the decision to join their team.

services, and out-patient clinics. About 16 years ago, I began working in the out-patient clinic and have enjoyed that setting since then. Being hired by Appalachian Physical Therapy (APT) was a case of my being in the right place at the right time. I came on board late August 2019 and have known since I was hired it was the right decision. I had been working in a one PT clinic, and had found myself in the situation where I felt I needed a new environment. I wanted to feel more passionate about my work, and to work with other therapists that were dynamic and driven. I contacted APT and soonmet with President and owner, Bill Whiteford. Bill was friendly, forthright, and made me feel comfortable. Just walking into the clinic brought forth an atmosphere of friendliness. After meeting the staff, I was convinced I wanted towork here.The therapists are knowledgeable and passionate, and put forth their absolute best all day every day. I wasmade to feel welcomed, and the staff has been very helpful as I made this transition. I was intrigued by the fascial manipulation technique and yearned to learnmore about it. My years of experience in soft tissuemobilization fit well with this, and I have foundmyself increasingly using fascial techniques. Also, APToffers regular seminars and informational brochures for the community. This goes to show how the practitioners go outside the basic physical therapy care and share their expertise tobetter helppatients and the community. I look forward to coming to work and know I amproviding the best care I can in a setting that is always happy, supportive, friendly, and intelligent.

Harrisonburg Artist: Mary Jane Lawhorne Rouse .Oil painting, mixedmedia collage, photography and jewelry are art forms explored by Mary Rouse. Through the use of an eclecticmix ofmaterials, she explores both representational and abstract ideas. Flowers from her garden and the beauty of the Shenandoah Valley have provided inspiration for many of her pieces. Harrisonburg Artist: Trish Bowman, Floral Artist . Since retiring her commercial design studio, Graphic Design, Trish has kept busy with endeavors such as landscape painting, jewelry making, and silk flower arranging. She has assembled a variety of colors and sizes of floral decor suited for any indoor environment.

Shenandoah Valley Native, Rouse, was born in Lexington, VA, grew up in Shenandoah and has lived in Harrisonburg all her adult life. As an active educator and advocate for the arts she has served the Arts Council of the Valley and its predecessors for more than 40 years. Mary Jane’s alluring floral creationswill be displayed at APT this February/March. Some of Trish’s favorites include the realistic succulents, and the mixed orchid arrangements. She says one of the best features of her potted silk flowers is, “You never have towater them!” Trish’s alluring floral creations will be displayed at APT this February/ March.


P i n e h u r s t Artist: Paula Montgomery I love art. I love to look at it and to create it. Santa brought me my first set of oil

paper or board using colors that are complementary to the dominant color in my scheme. I loosely sketch in the design and then apply paint and/or paper using brushes and palette knives to develop the composition. I paint and scrape until shapes emerge that are pleasing tomy eye. My goal is to create images that aremy unique creation. For me, a rose is not a rose but merely an inspiration for something yet to come. I feel I do my best work when I make it up as I go along. Paula’s alluring floral creations will be displayed at APT this February/March.

paints when I was nine and a couple of years later, I won first place in an art show in my hometown. The painting was an abstract with flowers. Ever since, I’ve had a love affair with painting flowers. My artistic process beginswith a design concept and a color scheme. From there, I smear paint on canvas,

EXERCISE ESSENTIALS Try these exercises to keep you moving...

MAKE PAYMENTS ON OUR WEBSITE! Appalachian PT gives patients the option to pay online using our website. All payments are totally encrypted for security. Select the “Pay” tab at the top of the page. It’s just that easy.

FORWARD BEND - LONG SITTING Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. This helps with lower back pain. Hold for 20 seconds repeat 3 times.

Stretches Legs & Back

SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.

Stretches Back

Exercises copyright of

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Why You Need To Come In For Another Check-Up:

� Move without pain � Bend and move freely � Balance confidently & securely

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle


BROADWAY CLINIC 540-901-9501



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