NEWS LE T T ER
HOW TO AVOID SURGERY After A Sports Injury
• Don’t Let Pain Sideline You! • Seasonal Recipe
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NEWS LE T T ER
HOW TO AVOID SURGERY AFTER A SPORTS INJURY
Exercise is an important part of a healthy lifestyle. For many people, playing sports isa funway toburnextracalories,socialize,andgetfit. Unfortunately, this alsomeans theoccasionalsports injuryoraflareupofanold injuryorcondition. Youdon’thave tobeaprofessionalorevenanamateurathlete tosufferasports 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 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 Premier Therapy Center can treat many orthopedic and repetitive motion injuries without the need for invasive surgeries or medications. In fact, mostdoctorshave theirpatients tryphysical therapyfirstbefore recommending any other procedures. The licensed physical therapists and physical therapist assistants at Premier Therapy Center 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 physical therapists 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.
Don’t Let Pain Sideline You!
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 thought about it. As you get older, your tissues become less elastic and in fact a little “drier.” When your muscle, tendon and ligament tissues have enough water, they are supple and stretchy, allowing you to do a lot of activities. Keep yourself 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 physical therapy experts have years of experience rehabilitating people after injuries and returning them pain-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, Premier Therapy Center can get you back to enjoying your activities pain-free. Call today to learn more how our programs can help you feel great! PREPARING YOUR BODY… It is important todosportsactivities,fitnessandahostofotherphysicalactivities to keep you healthy and happy. With a little bit of preparation, you can easily do these activities and decrease your risk for injury. • Do stretch often • Do strength training • Do coordination training • Do endurance training If you’ve suffered from a sports injury, call your physical therapist at Premier Therapy today, or visit premiertherapycenters.com to learn more information.
There is nothing more exciting than taking on a new challenge, sport or activity. For most of us, the thrill of accomplishing a physical goal is what we live for. However, are you prepared for it? The term “weekend warrior” means a person who doesn’t really train for what they are doing; they just go out and do it on the weekend. 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. They take enormous strain during running and sports activities. Therefore, if they are not in top condition, they are more prone to injury.
Improve Core Strength In Minutes Try this movement to improve core strength!
Seasonal Recipe: Irish Potato Bites
Improves Core Strength
• 20 red potatoes, small (golf ball size) • 1/2 cup corned beef • 1/4 cup cheddar cheese, shredded • 1 tbsp butter, melted • 1/8 tsp Salt • sour cream, (optional)
Instructions Fill a large pot with water and bring it to a boil. Add potatoes and boil until they are fork tender. Preheat oven to 400°F. Once potatoes are cooked and have cooled cut each one in half and cut a small slice off of the rounded end so the potato can sit up. Scoop out the inside of each potato half saving the potato insides in a bowl. Add cheese, corned beef, butter to the bowl with the saved potato insides. Salt mixture to taste. Also sprinkle some salt over the potato halves.Scoopmixture intopotatohalvesand thenplace themonabakingsheet. Place baking sheet in oven for 10 minutes. Remove from oven and serve with a dollop of sour cream.
SINGLE LEG EXTENSION Lie on your back with your knees bent. First, push your hips straight up, making a plank, then straighten one leg and hold for 3 seconds. Repeat this exercise with your other leg. Repeat 6-10 times.
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Patient Success Spotlight
Who Do You Know That Needs Our Help?
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle
“Tremendously well-educated, cutting-edge, smart and compassionate!” “One of the best clinics in metro Detroit.The Premier team are tremendously well-educated, cutting-edge, smart and compassionate. They care about patient results and helping get you back to normal life quickly. It’s clear they care about getting the best results, and will give you advice and exercises to do at home along with the work you do in the clinic. If you need physical therapy, go to Premier!” - N.E. It’s Time For Spring Cleaning! What Are The Benefits? Allergy Symptom Reduction. A thorough cleaning can greatly reduce the amount ofdust inyourhome,which ishelpfulsinceabout20millionAmericansareallergic to dust mites, according to the Asthma and Allergy Foundation of America. Cleanliness Produces Happiness. Maybeyoudon’tenjoy theprocessofcleaning, but theend resultwill leaveyousmiling.A2010studyat theUniversityofCalifornia, Los Angeles even found that having a clean home can improve your mood and reduce your risk of depression. Declutter and Do a Good Deed by Donating. An essential part of a successful spring cleaning is getting rid of old items that are no longer used or worn. Apply the rule of thumb that if you haven’t made use of something in a year, it’s time for it to go. Fill bags and boxes of things, then donate them to a local charity so they can still be beneficial to someone else. Giving to others is an act that is associated with greater self-esteem, lower stress levels, and overall happiness.
If you know someone suffering with aches and pains, give the gift of health. Refer them to Premier Therapy Centers today. Pass along this newsletter or have them call us directly to schedule an appointment.
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Saxbe,DEandRepetti,R. “Noplace likehome:home tours correlatewithdailypatternsofmoodand cortisol.”Personality andSocialPsychologyBulletin.January2010.Accessed4April2017.https://www.ncbi.nlm.nih.gov/pubmed/19934011.Page 1 Page 2 Page 3 Page 4
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