Peak Motion: How To Avoid Common Active Injuries

HEALTH &WELLNESS NEWSLETTER February, 2020 CELEBRATING OUR 7TH ANNIVERSARY! This month we celebrate Fyzical’s 7th anniversary (formerly named Peak Motion). We opened our doors 7 years ago on February 14th, 2013. Mike and I dreamed of building a physical therapy clinic that would provide exemplary care to our patients in a way that was effective and cutting-edge, yet friendly and fun at the same time. This past year we have seen our dream grow in many exciting ways, but two are the most notable: 1. We are now Fyzical Therapy & Balance Centers! As you know, we have a new name. As to be expected we have received a lot of questions about the name change. We want to make sure you understand that while our name has changed, we still have the same owners, same great staff and same exceptional quality of care you have come to expect. We did not sell out to a bigger company. The name change was simply a way for us to expand our services and incorporate more treatment options, including a state-of- the-art balance center.

of you. Thank you to our family and friends for their never-ending support and babysitting! We also want to thank our wonderful staff for their dedication to their patients and for making our clinic an amazing place to work. Last but not least, we want to thank you! We love getting to know each and every one of you as you progress through your treatment. Thank you for trusting us with your health and for sending your friends and family our way as well. A referral is the highest compliment we can get! Feel free to drop by and say hi, or send us an email at camas@fyzical.com and let us know how you are doing!

2. We have a new location! We opened the doors to our brand new location on November 1st. The space is bigger, brighter and filled with updated equipment. Don’t worry though! We haven’t moved far. We are just downstairs in the same building... now Suite 109.

We know we could not have achieved the reality of Fyzical without each and every one

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HEALTH &WELLNESS NEWSLETTER

February, 2020

TIPS FOR PREVENTING INJURIES WITH PHYSICAL ACTIVITY INSIDE: • How Can I Prevent These Injuries?

• Sudoku Puzzle • Patient Success • Healthy Recipe

OUR PROGRAMS

Work towards preventing future injury! "I was experiencing significant pain just sitting and moving. Cass and Jon were able to focus on specific causes to help me relieve the pain and work towards preventing future injury. Great job.” - Richard B. PATIENT SUCCESS SPOTLIGHT

• Manual Therapy • Sports & Orthopedic Injuries • Balance Center • Gait Training • Dizziness & BPPV

• Posture Correction • Astym Certified Providers • BodyQ • Custom Orthotics • Fyzical First

www.fyzical.com/camas

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 FYZICAL today. What are some common injuries? At FYZICAL, our licensed physical therapists can guide you through proper exercises, stretches, movements, and body control, in order to prevent future injuries from occurring. Many injuriesoccurdueto impropertechniquesoroverexertingyourbody.Someof themostcommonlysustained injuries includesprains,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 frommild to severe, and even mild ones

may take up to 6 weeks to heal. When theybecomemoresevere, 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 tonote 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.

A STRONGER CORE MEANS A HEALTHIER YOU!

I’m walking out for the last time pain-free! “For 2 years I had shoulder painwith only a fewpain free days. I couldn’t sleep onmy shoulder, driving, working, and picking up my son all made it worse. It was awful, then I was referred here, unsure how it would help I decided to go for it. Best decision ever. I walked in at a pain level of 6-7, I’mwalking out for the last time pain-free. The staff here are amazing, they makeyoufeel likefamily.Everyoneofthemknowsmenowand that alone shows this business isn’t just here for your money, but here to heal. 10/10 would recommend.” - Austin D. PATIENT SUCCESS

STRENGTHEN YOUR MIND The object is to fill all empty squares so that the numbers 1 to 9 appear exactly once in each row, column and 3x3 box, and the sum of the numbers in each area is equal to the clue in the area’s top-left corner.











   



      

   













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All completed puzzles received by 02/28 will be entered into a drawing and winners will receive a Fyzical Swag bag.







  

HOW CAN I PREVENT THESE INJURIES?

While it isalwaysawisedecisiontoconsultwithaphysicaltherapist, 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 FYZICAL 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!

WHAT IS FYZICAL® FIRST?

1. Go to our website: www.fyzical.com/camas 2. Select the button at the top – REQUEST APPOINTMENT 3. Fill out and submit the form online 4. Within 24 hours (Monday-Friday), one of our PhysicalTherapists will review your form and contact you directly Call our office to schedule a phone call or face-to-face consultation with one of our Doctors of Physical Therapy.

Don’t delay relief by waiting on an appointment with your physician to get a script for physical therapy. Let’s go straight to the source of your symptoms for lasting relief.

It’s time to call FYZICAL® 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

Print sudoku ttp://1sudoku.com

HEALTHY RECIPE BROCCOLI-CHEDDAR QUICHE

 

 

 

  

INGREDIENTS •1 (9 in) frozen whole-wheat piecrust shell •1 (8 oz) package broccoli florets •1½ tsp olive oil •1 cup chopped sweet onion 

•4 large eggs •½ cup evaporated milk •3 oz sharp Cheddar cheese, shredded •¾ tsp kosher salt •¼ tsp black pepper

 

   



 

DIRECTIONS Preheat oven to 400 degrees F. Let piecrust thaw at room temperature 10 minutes. Place in preheated oven, and bake until lightly browned, 10 to 15 minutes. Let cool slightly, about 10 minutes. Reduce oven temperature to 375 degrees F. Cook broccoli according to package directions, until tender-crisp, about 3 minutes. Coarsely chop larger pieces. Heat oil in a large skilletovermedium-high;addonionandcookuntil lightgolden,8 to10minutes.Whisk together eggs and evaporated milk in a medium bowl. Stir in broccoli, onion, cheese, salt and black pepper. Pour mixture into prepared pie crust. Bake at 375 degrees F until just set and edges are golden brown, 30 to 35 minutes. Let stand 10 minutes before serving.  

  

 

 

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Source: http://www.eatingwell.com/recipe/275920/make-ahead-broccoli-cheddar-quiche/







  

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