Newsletter by ProMotion Rehab & Sports Medicine
NEWSLETTER The Newsletter About Your Health And Caring For Your Body Getting To Know The ProMotion Rehab &Sports Medicine Staff! NICOLE JANKOWSKI, PT, DPT, ATC
Nicole received her Bachelors of Athletic Training and Doctor of Physical Therapy Degrees from Duquesne University in Pittsburgh, Pennsylvania. Her passion and specialties lie in the treatment of athletes of all ages and skill levels with a special focus on throwing athletes and runners. Nicole’s treatment goal is to optimize long- term patient recovery, with a thorough biomechanical evaluation and treatment plan to correct the cause, not just eliminate the symptoms. In her free time, Nicole enjoys doing yoga, distance running and watching ice hockey and football. She’s running her next half-marathon this fall.
INSIDE: • Sports Injuries & Post
Surgical Rehab • Healthy Recipe
• Relieve Hip Pain In Minutes • Patient Success Spotlight
www.physiosc.com
SPORTS INJURIES& POST-SURGICALREHAB “Avoid Surgery After A Sports Injury!” NEWSLETTER The Newsletter About Your Health And Caring For Your Body
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 from overstretching. A common example of a strain is a muscle spasm. A back or neck strain is a very common injury treated in physical therapy.
KNEE INJURIES: According to the U.S. Department of Health and Human Services, the knee is the most commonly injured joint. Orthopedic surgeons seemore than5.5millionpeopleannually forknee injuries,whichcan 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 ProMotion Rehab & Sports Medicine 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 first before recommending any other procedures. Call us today for more information!
Contact us to schedule an appointment at Lake City: 843-374-0185 or Florence: 843-407-0377!
www.physiosc.com
PREPARE FOR FITNESS IN THE SUMMER!
Though a healthy lifestyle should be year-round, the pressure for a better body is on high during the summer, what with all of the time we spend in basically less clothing than we’re used to wearing outdoors. Here are some tips and suggestions for a healthy, more fit you this summer! Adjust your body temperature. Hop into a cold shower before your workout. Studies show that a pre-exercise cool down improves performance in the heat — probably because it lowers your heart rate as well as core and skin temperatures. Get the dirt. Try to walk, run, or cycle on dirt or gravel paths, since asphalt and concrete tend to radiate heat and reflect the sun’s rays, making you feel hotter. Live near water? Take advantage of the breeze on even steamy days; if possible, start out with the wind at your back, so when you’re finishing you’ll be running into a headwind, which feels cooler. Cool down with essential oils. Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before your workout provides a cooling effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid. Summarize your intervals. To keep your fitness level up, do your regular cardio at a slightly slower pace, but add in 30-second speed bursts every three to five minutes. You’ll maintain your conditioning and burn more calories without having to go all-out the entire time. Refuel with fruit. They’re more than 80 percent water, so fruits such as grapes, watermelon, cantaloupe, and honeydew are a tasty way to
replenish fluids and boost your energy post-workout. Keep them frozen or grind them into a smoothie for a refreshing treat!
Put the cool factor back into your workout routine with these tricks this summer! Always remember to stay hydrated and listen to your body to avoid dehydration or stressing any muscles. Contact us to schedule an appointment at Lake City: 843-374-0185 or Florence: 843-407-0377!
Cherry-Berry Oatmeal Smoothie
INGREDIENTS
• ⅓ cup quick-cooking rolled oats • ½ cup light almond milk • ¾ cup fresh strawberries
• ½ cup fresh dark sweet cherries • 1-2 tbsp almond butter • 1 tbsp honey • ½ cup small ice cubes
DIRECTIONS In a medium bowl combine water and oats. Microwave 1 minute. Stir in ¼ cup of the milk. Microwave 30 to 50 seconds more or until oats are very tender. Cool 5 minutes. In a blender combine oat mixture, the remaining ¼ cup milk, and the next four ingredients (through honey). Cover and blend until smooth, scraping container as needed. Add ice cubes; cover and blend until smooth. If desired, top each serving with additional fruit.
http://www.eatingwell.com/recipe/259841/cherry-berry-oatmeal-smoothies/
CALL TODAY! LAKE CITY (843) 374-0185 FLORENCE (843) 407-0377
Fun & Healthy Activity
Patient Success Spotlight
PICKLEBALL
“Nicole provided me with wonderful treatment and encouragement from early in January through May of 2018. I was pretty downhearted when I first arrived with my Achilles tendon rupture injury, however, that changed pretty quickly. Nicole’s assessments, manipulations, stretching and exercise regimens have resulted in vast improvements in my strength and balance; not to mention my outlook. I played Pickleball onThursday this week for about an hour (with frequent breaks) and although I was not yet ready for prime time, I had complete confidence in my movement and stability. When play was over, I felt pretty good, and by Friday I felt completely recovered (no pain). Everyone at ProMotion was very helpful and professional throughout the entire process with assistance, with scheduling appointments, handling insurance requirements, and accommodating any requests by me.” - Jeff F. “I felt completely recovered!”
BUTTERFLY STRETCH While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. 4 8 9 1 6 9 5 7 6 8 8 5 6 9 Loosens Tight Hips www.simpleset.net Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain. Pickleball isafunsport thatcombinesmanyelementsof tennis,badminton and ping-pong. The sport can be played both indoors or outdoors on a badminton sized court with a slightly modified tennis net. Players use a paddleandaplasticwiffleball torallybackandforthand try toscorepoints. Pickleball isagreatwaytoget low impactexercise, itseasyto learnandplay and tons of fun for the whole family! Locally, courts can be found at Timrod Park in Florence and all necessary equipment can be found at a local sporting goods store (Dick’s). To learn more about the sport visit the US Pickleball Association’s website at: https://www.usapa.org/ or come down to Timrod Park and join in on the fun. We hope to see you there soon! Print sudoku http://1sudoku.com
Fun & Games
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