MarathonPT: Walk Again Without Pain

Marathon Monthly February 2020 Physical Therapy

KEEPING YOURSELF SAFE FROM MUSCLE STRAINS DURING YOUR UPCOMING SPORTS

Are you an athlete dedicated to a sport? It is important to make sure you know how to keep yourself safe during your upcoming winter sports. Did you know that according to the U.S. Centers for Disease Control, over 2 million high school athletes suffer from sports-related injuries annually? Additionally, 3.5 million kids under the age of 14 also receive treatment for sports-related injuries annually. This doesn’t even include the number of adult athletes that get injured from a sport. Muscle strains are one of the most common injuries among young athletes, and they can keep you out of the game for some time. Instead of sitting on the sidelines, you can significantly reduce your risk of sustaining a muscle strain with the help of physical therapy. At Marathon Physical Therapy, we are dedicated to helping athletes of all levels reach their optimum level of physical performance. Whatever age you are, or level of physical ability you may have, physical therapy can help you in enhancing the healing process of a muscle strain. We can help you improve your performance and prevent injuries, so you can make the most of your season! How do I know if I have a muscle strain? When sustaining an injury, it can sometimes be difficult to determine if it is a sprain or a strain. While they may seem similar, the distinctions are actually easier to make than you may think. In order to know the differences between a sprain and a strain, you must first know the differences between a tendon and a ligament. Your bones are connected to one another by ligaments. When a ligament is stretched beyond its limits, a sprain can occur. Once the ligament is stretched, it is more likely that the affected area will be sprained again in the future. Your muscles and bones are connected by tendons. When a tendon is stretched beyond its limit, a strain or “pulled muscle” can occur. Once the tendon is stretched, it is more likely that the affected area will be strained again in the future. A strain can be acute, meaning that it happens as an immediate response to an injury, or chronic, meaning that it has developed over time due to performing the same repetitive motions over and over. Your physical therapist can diagnose a muscle strain and help you recover it. Additionally, your physical therapist can provide you with helpful tips and techniques for avoiding muscle strains in your specific sport. If you suspect

you may have sustained a muscle strain, or you are looking for ways to prevent them, don’t hesitate to contact Marathon Physical Therapy today. How can physical therapy help with muscle strains? At Marathon Physical Therapy, our physical therapists will create a treatment plan for you, based on your individual needs. Physical therapy is a natural and holistic approach to healing, including services such as: • Manual therapy. This may include massage or joint mobilizations. • Modalities. This may include specialized treatments that your physical therapist has been certified to perform, such as ultrasound or electrical stimulation. • Therapeutic exercises. We can also help you prevent injuries before they even occur with our sports training programs. The goal of these programs is to create a pre-season environment where young athletes can enhance their skills and techniques, in order to ensure a safe and successful sports season. These programs prioritize important aspects of athletic training, such as:

• Athletic development. • Strength improvement. • Power improvement. • Speed and body awareness.

Are you seeking treatment for a muscle strain or looking for ways to avoid them during your upcoming fall season? Contact Marathon Physical Therapy today to find out how you can have a successful fall sports season, free from the pains of muscle strains!

TOP SAFEST SPORTS TO AVOID COMMON INJURIES 1. Swimming 2. Cheerleading 3. Volleyball 4. Track 5. Baseball 6. Gymnastics 7. Lacrosse 8. Softball

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How Physical Therapy Helps

 1. (3) parts water to (1) part rubbing alcohol. This combination is recommended by physical therapists, because it is cheap, it stays flexible, and it works perfectly. There is also minimal mess if there is a leak! Win/ win. 2. Corn syrup – Yup. Plain old corn syrup. This one is nice because it stays the most soft and flexible compared to the rest; however, if it were to leak, you’d be left with a sticky mess. 3. Liquid dish soap – You guessed it, another one-ingredient ice pack! This one doesn’t stay quite as flexible as the rest, but at least the mess won’t be sticky in the event of a leak. 4. (2) parts liquid dish soap to (1) part rubbing alcohol. This is very similar to the one above but stays a bit more flexible.                 When relieving knee and hip pain, it is important to make sure that normal motion is restored. Our physical therapists at Marathon Physical Therapy are trained in evaluating your movement to determine the root of your problem, in addition to creating a treatment regimen specific to your pain, and restoring you to your normal mobility and strength. We have years of success in helping patients with their physical needs, eliminating their need for harmful drugs, expensive testing, or harsh surgeries. Our goal is to help you move and walk as comfortably as possible. Schedule a consultation with one of our physical therapists today and get back on track to a pain-free life! DIY ice packs for when your joints are burning after all that walking: 4 Different Methods

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 To minimize the risk of leaking after repeated uses, make sure to double bag your ice packs in sturdy freezer bags with a double-lock seal. If you have a vacuum bag sealer, this is the perfect use for it.  

   



  

Source: https://www.mayoclinic.org/symptoms/hip-pain/basics/causes/sym-20050684







 

 





 

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    STRAIGHT LEG RAISE While lying or sitting, raise up your leg with a straight knee and your toes pointed outward.



 

 





 

 

 







 

 



 

 





 

  



  











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Patient Success Story

REFER A FRIEND Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely WHO DO YOU KNOW THAT NEEDS OUR HELP?

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“I had an injury at work and after surgery had a hard time bending my knee and walking without pain. After coming to Marathon Physical Therapy I was slowly able to walk with bending my knee. I was eventually able to return to work. But what I loved most about therapy was how Andrew, Kevin, and Michael took care of me. I felt like family. They explained what my injury did to my knee and how each exercise will help me get better. The whole staff at Marathon Physical Therapy is friendly. I am happy that my knee is healthier now. I would recommend Marathon Physical Therapy to all my friends who may need therapy.” - Lizy C. “I Am Happy That My Knee Is Healthier Now!”

9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

Healthy Recipe Beef & Butternut Chili

INGREDIENTS • Cooking spray • 1 tbsp canola oil • 1 1/2 lbs boneless chuck roast • 3/4 tsp salt • 1 1/2 cups chopped onion • 1/2 cup chopped green bell pepper • 2 tbsp tomato paste • 1 tbsp minced fresh garlic • 2 tsp diced jalapeño pepper • 2/3 cup dry red wine • 1 1/2 tsp ground ancho chile pepper • 1 tsp dried oregano • 1/2 tsp ground red pepper • 1/4 tsp ground cumin

• 1/4 tsp ground coriander • 1/8 tsp ground cinnamon • 1 (28-oz) can whole tomatoes, chopped • 1 (15-oz) can no-salt, kidney beans • 2 cups (1/2-in) cubed butternut squash • 1 cup chopped carrot • 6 tbsp reduced-fat sour cream • 2 tbsp fresh cilantro leaves

DIRECTIONS Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add 1 teaspoon oil; swirl. Sprinkle beef with salt. Add beef to pan; sauté 8 minutes, turning to brown on all sides. Remove beef. Add 2 teaspoons oil to pan. Add onion and bell pepper;sauté3minutes.Add tomatopaste,garlic,and jalapeño;sauté2minutes,stirring constantly. Add wine; bring to a boil, scraping pan. Cook 2 minutes. Return beef to pan. Stir in ancho chile pepper and the next 7 ingredients (through kidney beans), and bring to aboil.Cover, reduceheat tomedium,andsimmergently for1hour.Addbutternutsquash and 1 cup carrot, and simmer for 1 hour or until beef is tender. Ladle 1 1/3 cups chili into each of 6 bowls, and top each with 1 tablespoon sour cream and 1 teaspoon cilantro.

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Marathon Physical Therapy

www.marathonptny.com Tel: (516) 487-9810 Fax: (516) 773-7315

The Expert Care You Need and Deserve

556B MIDDLE NECK RD GREAT NECK, NY 11023

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Page1:KeepingYourselfSafefromMuscleStrains DuringYourUpcomingSports Page2:HowPhysicalTherapyHelps •ExerciseEssential •SudokuPuzzle Page3:Healthy Recipe •PatientSuccessStory •WhoDoYouKnowThatNeedsOurHelp? Page4:Find Relief for Your Knee & Hip Pain INSIDE

FIND RELIEF FOR YOUR KNEE & HIP PAIN Have you ever thought about how amazing our ability to walk is? It is a complex system of muscles, nerves, and joints working together in harmony to lift you up. But what if you experience pain while walking? If you experience hip, knee, or leg pain, it could mean that the complex system of your gait has been effected in some way or another. For more information regarding how our treatments can help you, give us a call today! What causes knee and hip pain? Knee and hip pain occur when the joints and muscles surrounding those areas lack their normal function. If the joint isn’t functioning properly, it can alter one’s mobility, which will increase pressure on the area. This can cause the area to become inflamed, thus resulting in pain. If you are experiencing hip pain, it is likely that there is a problem with your hip joint. When this happens, you will experience pain inside of your hip, or in your groin area. If you are experiencing pain outside of your hip, in your upper thigh, or buttock region, then it is likely that there is a problem with the muscles, tendons, ligaments, or soft tissues surrounding the hip joint. Regardless of where the pain is stemming from, hip pain is typically caused by injury or strain to the joint or surrounding regions; however, the pain can also be due to an underlying disease, such as arthritis. If you are experiencing knee pain, there is a good chance the pain is rooted in your kneecap or patella. Every time you bend your knee, your kneecap

needs enough space to move up and down between your femur bone and the bend of your knee. Unfortunately, if this area becomes inflamed, then the tissues surrounding the kneecap will become tighter, and the kneecap will not have as much space to move. It will try to squeeze through the inflamed padding, causing pain in the knee, and causing the padding to grow thicker and more irritated. When this happens, the joint fluid inside your knee will begin to dry out, resulting in more friction and pain. For more information on how to gain relief from pain, contact Marathon Physical Therapy today!

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