Exercise is an important part of a healthy lifestyle. For many 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.
N E W S L E T T E R
AFTER A SPORTS INJURY HOW TO AVOID SURGERY
INSIDE: • How to Avoid Surgery After a Sports Injury • Don’t Let Pain Sideline You • Fun Activities to Do in the Snow • Relieve Pain in Minutes • Patient Success Spotlight
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N E W S L E T T E R
AFTER A SPORTS INJURY HOW TO AVOID SURGERY Exercise is an important part of a healthy lifestyle. For many 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. 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.
just starting a running program. This is usually due to poor alignment of the body, or weakness in the leg muscles. The team at Hill Pro Motion Physical Therapy can treat many orthopedic and repetitive motion injuries without the need for invasive surgeries or medications. In fact, most doctors have their patients try physical therapy first before recommending any other procedures. The licensed physical therapists and physical therapist assistants at Hill Pro Motion Physical Therapy 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.
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 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
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
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Don’t Let Pain Sideline You
1. Enjoy The Snow As A Family. What better way to celebrate this season than to spend a little time outdoors in it? Rather than huddling inyournice,warmhouse, takesome time to bundle up and enjoy the snow.Buildasnowman,gosledding or have a family snowball fight. If you want to see the snow but not be in it, setting up a family nature walk is a great way to appreciate the beauty of winter. Spot different varieties of birds, collect leaves and twigs or take time to notice how things change with each season. The best part about being outdoors is you can always top it off with some nice hot chocolate and winter 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. 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.
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, Hill Pro•Motion Physical Therapy 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 to do sports activities, fitness and a host of other physical activities 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
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
• Do coordination training • Do endurance training
FUN ACTIVITIES TO DO IN THE SNOW
Relieve Pain In Minutes Try this movement if you are experiencing neck pain.
awesome resources like the ice arenas. Take advantage of that by going ice skating as a family. Even the elderly can enjoy some time on the ice with a walker or other arena provided resources. 3. Craft It Up. Keep the family activities free and fun with some at-home and do-it- yourself style craft projects that can be catered to family members of all ages. From making paper snowflakes to indoor snowmen and edible snow, these tips and ideas are sure to provide hours of family fun with items you probably already have. Kenner,Kari. “Top10WinterBreakActivities forFamilies:Fun Ways toKeepKidsBusy untilSchoolStarts.”DailyHerald, 26 Feb. 2014,www.heraldextra.com/momclick/activities/ top-winter-break-activities-for-families-fun-ways-to-keep/ article_b79c4fdc-7246-11e3-8a04-0019bb2963f4.html.
Strengthen Hips & Glutes RESISTED LATERAL STEPPING Wrap a resistance band just above both ankles. Stand with both legs hip-width apart so that there is tension on the band. Keeping your chest upright, back straight, and knees slightly bent, take a large step with one foot away from the opposite foot. Follow through by stepping in the same direction with the second foot, back into the original stance. Repeat this same maneuver into the opposite direction. Keep moving back and forth to the right and left in this manner until you have repeated the exercise at least 10 times.
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treats as a family. 2. Go Ice Skating.
One great thing about living in Saskatoon is the accessibility of
Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.
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Patient Success Spotlight
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“ I would recommend Hill Pro-Motion to anyone wanting excellent physical therapy.” “I have had the opportunity to work with Zak Hill with the rehabilitation of my knee. Not only was Zak very knowledgeable regarding what it would take to get me “back on my feet”, but he was also easy to be associated with as a person. My encounter with Zak Hill was in the spring of 2014. My wife recently had knee surgery also (spring 2015). Without hesitation, I knew whom I wanted to help my wife recover from her knee replacement. Not only did Zak welcome my wife into his organization, but he also remembered me and my name and welcomed me “back”. I would recommend Hill Pro- Motion to anyone wanting excellent physical therapy in a professional, warm and friendly environment.” – Glenn
SCHEDULE A LASER THERAPY CONSULTATION RELIEF FOR: Current and past patients: schedule your free laser therapy consultation today! Treatments Feel Good Depending on the laser, it can create little to no sensation or it can create a gentle, soothing warmth. Treatments Are Fast With LightForce lasers, treatments are quick, usually 5-12 minutes depending on the size, depth, and acuteness of the condition being treated. Back Pain Neck Pain Shoulder Pain Foot Pain Knee Pain Post Surgery
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� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods � Walk for long distances � Live active and healthy
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1321 SW Market St Lee’s Summit, MO 64081 816-607-7180
1321 SW Market St • Lee’s Summit, MO 64081 816-607-7180
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