Health &Wellness The Newsletter About Your Health And Caring For Your Body
SPORTS INJURIES & POST-SURGICAL REHAB
Health & Wellness The Newsletter About Your Health And Caring For Your Body
INSIDE:
SPORTS INJURIES & POST-SURGICAL REHAB
• Sports Injuries & Post-Surgical Rehab • Don’t Let Pain Sideline You! • Healthy Recipe: Berry Almond Smoothie Bowl • Patient Success Spotlight • June Fun In The Clinic
Exercise isan importantpartofahealthy lifestyle. Formany 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 thisarticlewillbedefinedas injuries to the musculoskeletalsystem, includingmuscles,bonesandtissues suchascartilage.Themostcommonsports 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 mostvulnerable tosprains. However,back,neckand 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,suchas those thatoccur fromoverstretching. Acommonexampleofastrain isamusclespasm. 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 painalong the largebone in the frontof 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 Blue Ridge Physical Therapy can treat many orthopedicandrepetitivemotion injurieswithouttheneedfor invasivesurgeriesormedications. Infact,mostdoctorshave theirpatientstryphysicaltherapyfirstbeforerecommending any other procedures. The licensed physical therapists and physical therapist assistants at Blue Ridge Physical Therapy can customize a program that addresses the weekness of your particular musculoskeletalsystem,allowingyoutorecoverquicklyand remainactive. Even ifyouhaveanold injury, it is importantto have it evaluated by our physical therapists to prevent long- termdamage likearthritis. Ifyouhavesportsororthopedic injuries like tendonitis,arthritis,astressfractureor lowback pain,our therapistscandesigna treatmentplan topromote improvedfunction,wellnessandminimizetheriskofre-injury.
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DON’T LET PAIN SIDELINE YOU!
INJURIES INCREASE AS YOU AGE Ifyouthinkbacktowhenyouwere inyour lateteens,youcouldgo intoafullsprint noproblem,takeaflying leapanddoawhole lotwithouttheslightestthoughtabout it.Asyougetolder,yourtissuesbecome lesselasticand infacta little“drier.”When yourmuscle,tendonand ligamenttissueshaveenoughwater,theyaresuppleand stretchy,allowingyou todoa lotofactivities.Keepyourselfhydratedandstretch 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 thempain-free to theactivities theyenjoy.Whatsomepeoplemightnot know isthatphysicaltherapistsputspecificexerciseplanstogetherbasedonyour needstoprevent injury. Ifyoudostarttoexperiencepainwithactivities,BlueRidge PhysicalTherapycangetyouback toenjoyingyouractivitiespain-free.Call today to learn more how our programs can help you feel great! PREPARING YOUR BODY It is importanttodosportsactivities,fitnessandahostofotherphysicalactivities tokeepyouhealthyandhappy.Remembertostretchregularlyandundrgostrength, coordination,andendurancetraining.Witha littlebitofpreparation,youcaneasily do these activities and decrease your risk for injury.
There isnothingmoreexcitingthantakingonanewchallenge,sportoractivity.For mostofus,thethrillofaccomplishingaphysicalgoal iswhatwe livefor.However, areyouprepared for it?The term “weekendwarrior”meansapersonwhodoesn’t really train for what they are doing; they just go out and do it on the weekend. HOW DO MOST INJURIES OCCUR? Mostsports injuriesoccurfrom ill-prepared individualswho just jump intotheactivity without first increasing their strength, endurance and flexibility. Your muscles, tendons, ligaments and other tissues need to be warmed up to work properly. They takeenormousstrainduring runningandsportsactivities.Therefore, if they are not in top condition, they are more prone to injury.
Healthy Recipe: Berry Almond Smoothie Bowl
INGREDIENTS • ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain almond milk • 5 tbsp sliced almonds, divided • ¼ tsp ground cinnamon
• ⅛ tsp ground cardamom • ⅛ tsp vanilla extract • ¼ cup blueberries • 1 tbsp unsweetened coconut flakes
DIRECTIONS Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.
IT’S EASIER TO GET PHYSICAL THERAPY THAN YOU THINK!
Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a physician referral is not needed. In the state of Tennessee you have direct access to physical therapy! You have the power to choose. Just as you can fill a prescription for medication at a pharmacy of your choice, you can choose where to receive physical therapy as well. Taking care of yourself means taking charge of your healthcare, so remember that regardless of which physician you see, you have a choice when it comes to physical therapy.
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Patient Success Spotlight
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“I am back playing my favorite sports with no issues.”
• Decrease pain • Increase strength • Increase activity level • Increase flexibility • Improve health • Get back to living We can help:
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“My experience at PTwas amazing. At first, I had trouble playing, baseball and soccer. After therapy I am back playing my favorite sports with no issues and my knee feels better than ever.”
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Golf injuries: Play it safe with these tips. Although golf is a low-impact sport, it’s associated with a significant number of injuries. Many golfing-related injuries are a result of poor mechanics or overuse. The most commonly injured area is the lower back, followed by the elbow, wrist and hand, and shoulder. • Use proper posture. Stand with your feet shoulder-width apart and rotated slightly outward, and with your knees slightly bent. Hold your spine relatively straight; your trunk should be tilted forward, but most of that movement should come from your hips. Avoid hunching over the ball, which may contribute to neck and back strain. • Stay smooth. The power of a golf swing comes from force transferred smoothly through all the muscle groups, from your ankles to your wrists. If you depend on one part of your body for your hitting power, you may be more prone to injuries. For example, overemphasizing your wrists during your swing can lead to golfer’s elbow — a strain of the muscles on the inside of the forearm. • Don’t overswing. If you swing the club too hard or too fast, you may stress your joints. Relax and take a nice, easy swing at the ball.The best golfers have consistent — not necessarily fast — swing tempos. ARE YOU GOLFING SAFELY? Any patient who post’s a picture from a vacation on our Facebook page will enter a chance to win a Chili’s gift card.
Donna Johnson
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