Health & Wellness Newsletter by Performance Therapy Institute
July, 2020
Health & Wellness Newsletter
NEWSLETTER TREATING & PREVENTING THROWING INJURIES Is the quarantine causing you to lose the amount of physical activity you had before the stay-at-home orders were put in place? The sedentary lifestyle that I’m sure many people have experienced since being quarantined to their homes can actually lead to more aches, pains, and discomfort than onemay think. Your body, quite simply, was made tomove! With gyms and exercise classes closing down for the time being, it can be difficult to find the motivation to get your daily physical activity while sitting at home.
uncertain times, there is also more time to consult with your physical therapist. At Performance Therapy Institute, we are able to treat both old and new injuries alike. If you feel an old injury flare up, or if you think you may have sustained a new injury from playing spring sports from the comfort of your backyard, contact us. In addition to treating the injury, our physical therapists will help strengthen the affected area, in order to prevent additional injury from occurring. Our physical therapists can also provide you with helpful warm-up and cool-down techniques for your sport or hobby, in order to lower the risk of sustaining another injury. In addition to injury treatment and prevention, our licensed physical therapists can also provide you with necessary physical and hygienic precaution tips for staying safe and healthy during the pandemic – all while still being able to carefully get out and participate in the activities you love. For more information, contact us today.
Fortunately, with the warm weather coming in full swing, it is a great time to get outdoors and play some sports – while continuing to stay safe and keep your distance, of course. As always, if you find yourself in pain from a throwing injury this season or you’d like to discuss ways you can stay active, don’t hesitate to contact Performance Therapy Institute. Common causes of throwing/upper extremity injuries. Upper extremity injuries typically fall under one of two categories: acute or overuse. Acute injuries are caused by a single specific incident, such as a strain or tear. Overuse injuries are caused by excessive repetitive movements over time. Swimming, softball, baseball, tennis, or football can all result in rotator cuff tears. This occurs when the muscles or tendons that surround the shoulder joint become damaged or torn. What can I do if I think I sustained an upper extremity injury? Withmore time around the house during these
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• Concussion Therapy • Cupping • Dry Needling • Electrical Stimulation • Ergonomics
• Fall Prevention • IASTM • Injury Prevention • Joint Mobilization • And Many More!
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July, 2020
Health & Wellness Newsletter
NEWSLETTER
TIPS FOR PREVENTING AVOIDABLE INJURIESWITH PHYSICAL ACTIVITY
INSIDE: • How Can I Prevent These Injuries? • Relieve Pain In Minutes • Patient Success Spotlight • Healthy Recipe
Whether you have pain or have been suffering for a long time, seeing a physical therapist at Performance Therapy Institute can help you return to a more active and pain-free life. Give us a call today:
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 Performance Therapy Institute today. What are some common injuries? At Performance Therapy Institute, 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 another. Sprains and strains can both range from mild to severe, and even mild ones may take up
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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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HOW CAN I PREVENT THESE INJURIES?
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 Performance Therapy Institute 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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HEALTHY RECIPE
JACKFRUIT PULLED PORK SANDWICHES INGREDIENTS • 1 tbsp canola oil, or high heat oil of choice • 1 small onion, sliced into strips • 2 garlic cloves, minced • 2 (20 oz or 567 g) cans young green jackfruit in brine, drained & rinsed • 2 tbsp soy sauce • 1/2 tsp liquid smoke • 1/2 tsp smoked paprika
• Pinch cayenne pepper, or to taste • 1 1/2 cups vegan barbecue sauce • Salt & pepper, to taste For Serving • 6 sandwich rolls • Vegan coleslaw, or toppings of choice
DIRECTIONS Coat the bottom of a medium skillet with oil and place it over medium-high heat. Give the oil a minute to heat up, and then add the onion. Cook the onion for about 5 minutes, stirring occasionally, until it softens and begins to brown. Add the garlic and cook it for about 1 minute, until it becomes very fragrant. Add the jackfruit, soy sauce and liquid smoke. Cook everything for about 5 minutes, until most of the liquid cooks off. While the jackfruit cooks, use a spoon to being breaking up the large chunks. Sprinkle the jackfruit with the smoked paprika and cayenne pepper. Stir a few times and continue cooking the jackfruit with the spices for about 1 minute. Stir in the barbecue sauce. Bring the sauce to a simmer, lower the heat and allow it to cook for about 20 minutes, stirring occasionally. You can add a splash of water if the sauce becomes too thick while cooking. While the jackfruit simmers,take a couple of forks and pull the pieces apart to create a stringy texture. The jackfruit is finished cooking when it is tender and stringy, resembling pulled pork, and the sauce is thick. Stuff the pulled jackfruit into buns and top with toppings of choice. Serve.
Source: https://www.connoisseurusveg.com/jackfruit-pulled-pork/
CALL TODAY AT FRANKLIN: (615) 465-6810 ORNASHVILLE: ( 615) 375-9091!
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Patient Success Spotlight
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n° 315825 - Level Hard At Performance Therapy Institute, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. 4 7 It’s time to go to Performance Therapy Institute if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 7 9 3 6 3 5 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program 1 2 8 4 9 8 5 9 4
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“The physical therapists are second-to-none!” “The care and physical therapy that I received at Performance Therapy Institute has been superior. The physical therapists are second-to-none and truly care about their patients. I cannot say enough good things about Kelsey, Josh and Jenna. They are wonderful!” - M.S.
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Fun & Games
Relieve Pain In Minutes Try this movement to improve your leg pain.
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Stretches Legs
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SHORT ARC QUAD Place a rolled up towel or object under your knee and slowly straighten your knee as you raise up your foot. Repeat 5 times.
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Play on your mobile these puzzles and find their solutions by flashing th n° 315825 n° 329837 n° 3996
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