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Louisville Sports & Injury Center
4227 Poplar Level Road, Louisville, Kentucky 40213 www.usinjurydr.com
502-451-5959
APRIL 2019
as individuals. They view seemingly smaller wins — such as the ability to dress themselves, go for a walk without hurting, get in and out of the car, or get a full night’s sleep — as blessings. In my experience here, I’ve found that even the most debilitating injuries can bring insight. Because so many of our patients are healthy or young, they may not fully appreciate their physical abilities before a fall or car accident. But once a person goes through that, they are completely different. They will never forget what it's like to not be able to get through normal daily tasks without struggling. Many gain a new appreciation for all their body does to get them through life. This is the value of physical medicine. It’s not just about covering up injuries with ibuprofen and sending patients on their way. It’s about getting back normal function so these injuries don’t become long term or chronic problems. That requires a lot of work. I can’t tell you how many times I’ve met people who suffered an injury playing high school sports, didn’t seek help for it, and are still talking about their pain 20 years later. This is the value of treating injuries when they are new, no matter the circumstances. While the rehabilitation process is stressful and both physically and mentally exhausting, it serves as the perfect embodiment of “April showers bring May flowers.” Sometimes you have to go through a little rain to experience the benefits of your hard work. If you’re feeling frustrated or losing hope in the midst of your own personal battle, I hope you remember that there is light at the end of the tunnel. Just keep your head up, keep working, and wait for the flowers.
The Value of Rainy Days And Their Importance in Physical Medicine
“April showers bring May flowers.” While this old saying originated from the natural process of rainfall helping plants grow, the more symbolic interpretation refers to the benefits that arise from life’s difficulties. Everyone has their own kind of rainy days, but beauty can grow out of a struggle. Here at Louisville Sports & Injury Center, most of our patients have never been through physical therapy rehabilitation or chiropractic care before. In many cases, this is their first introduction to physical medicine. They’ve never explored concepts like ergonomics or how the
postures of exercises can benefit their joints, and how can we blame them? There really isn’t a dire need for people to consider joint health, mobility, or range of motion until they are no longer able to move without experiencing pain. Once an injury occurs, patients often experience temporary limited mobility. Sometimes they can’t even put on and tie their own shoes or pick up their child due to the pain, which can be extremely frustrating. However, many patients claim that the struggles they faced on the road to recovery helped them grow
–Dr. Trace Kelly
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To be frank, the rehabilitation process following an injury can be frustrating, painful, and downright exhausting. Fortunately, massage therapy can serve as an influential supplement to standard rehabilitation and chiropractic procedures. What Is Massage Therapy? While many people might view massage strictly as a luxury service, several scientific studies over the years indicate that massage therapy is actually an effective way to prevent and treat injured areas. A certified therapist can manipulate the soft tissues of your body — muscles, connective tissue, tendons, ligaments, and skin — using varying degrees of movement and pressure to ease pain and minimize your odds of injuring yourself. This type of therapy is being offered along with standard treatment for a wide range of medical conditions and injuries with increasing frequency. How Does It Help With Sports Injuries? From a sprained ankle or twisted knee to muscle spasms or broken bones, massage can provide the opportunity for faster recovery. With the pressure of the therapist's hands improving blood flow, muscles become warmer. By stretching tight tissues and breaking down adhesions, massage can help flush out swelling in joints, allowing for quicker healing. For hamstring injuries, in particular, the effect of stretching out tightness and loosening scar tissue can aid in recovery. Additionally, if you're recovering from a broken bone, you'll want to eliminate stiffness and improve mobility in the Massage Therapy What It Is and How It Helps Heal Sports Injuries
RUNNING: A LOVE STORY Use Cues to Create a Running Habit
Since the ‘70s, devotees have referred to the elusive rush of euphoria they feel during and right after a run as a “runner’s high.” Your friend who claims to “love” running despite how exhausted she looks at the finish line of her 10K might be experiencing the effects of this phenomenon. This post-workout boost has long been linked to a rush of endorphins entering the brain, but a recent study from researchers in Germany suggests that a more likely cause is an increased production of serotonin and other feel-good neurotransmitters. Because of these physiological effects, running may help to improve your body’s ability to stand up to stress while also making you feel good. For seasoned runners, that sweet call of serotonin might be enough to lace up their sneakers week after week, but the rest of us might need a little more convincing. Research into the psychology of habit formation, which has allowed companies like Procter & Gamble to make millions, has found that habits are often linked to a specific cue. Calling on the insight of psychologists, marketing campaigns have used this tactic to sell products like Febreze, and you can use some of the same techniques to adopt a running habit. Most cues fall into one of four categories: temporal (linked to a specific location or time of day), action-based (one of a series of actions), emotional (linked to a mood or emotion), or social (linked to a particular group of people). So if you want to create a running habit, develop prompts that will cue you to engage in it. For example, you can use temporal cues to make a habit of running every day after work, or you can make it a necessary step in your routine: Wake up, brush teeth, coffee, run, shower. Documenting how you feel after a run will help your mind link the good feelings it gives you to the action, which will then cue the habit. Next time your drinking buddies suggest happy hour, suggest a run instead. Maybe they’ll even pick up the habit.
problem area. Sports injury massage or any injury massage therapy can help reduce stiffness, restore movement, and provide relaxation that helps you focus on healthy healing instead of soreness and anxiety.
We have amazing massage therapists on staff here at Louisville Sports & Injury Center, and they are eager to help reduce your pain and expedite your recovery time. Don’t hesitate to give us a call at 502-451-5959 to set up an appointment.
Go on now. Let running sweep you off your feet!
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WALK TO WORK DAY
A Start to a More Active Life
Everyone knows that walking is healthy for us, but not very many people have the chance to stretch their legs. With a busy schedule, you might not have the luxury to get up earlier and get a quick brisk walk in. But that doesn’t mean routines can’t be changed. Walk to Work Day is an unofficial holiday that encourages people to walk more in their daily lives. Finding the time to walk for 30 minutes a day can help you lose weight, reduce the chance of heart disease and diabetes, and improve emotional and mental health. A Little History Walk to Work Day takes place on the first Friday of April every year and has been celebrated since 2004. The U.S. Department of Health and Human Services promoted the holiday with enthusiasm as a way to counter the alarming rise in obesity and health issues throughout the country. Since its debut, Walk to Work Day has been picked up by people, businesses, and organizations across the world to inspire people everywhere to exercise more. Observing the Holiday To celebrate Walk to Work Day, simply slip on your walking shoes, grab a portable breakfast, and head out the door!
Be sure to bring an extra outfit and shoes with you as walking in high heels, dress shoes, and/or dress attire can be uncomfortable. For people who don’t have the time, try taking a short walk around the workplace during breaks or lunch. Getting in a 15-minute walk during the day will help you feel more refreshed and ready to get back into the grind. You can also invite other Although Walk to Work Day encourages people to walk, there are other ways to get to work without having to drive. Biking is an excellent means of transportation and can be helpful for people who might have a longer commute. If you don’t own a bike but are still in need of a quick transport between two locations, you can hop on an electric scooter. These scooters have appeared across America over the past year or so and have proven handy for individuals needing to get from point A to point B quickly. Walk to Work Day offers a perfect chance to change up your routine for a more active lifestyle. Let this holiday be the first step in many that will come! coworkers or friends to walk with you. Other Modes of Transportation
TAKE A BREAK
Pasta
PRIMAVERA
Ingredients
• 12 ounces pasta, ideally fusilli • 1/2 pound broccoli florets • 2 carrots, shredded • 1 yellow bell pepper, cut into strips
• 1/4 cup extra-virgin olive oil • 4 cloves garlic, thinly sliced • 1 pint cherry tomatoes, halved • 1/2 teaspoon crushed red pepper flakes • 1/2 cup grated Parmesan cheese, ideally Parmigiano-Reggiano • Kosher salt, for pasta water and to taste Directions 1. In a large pot, liberally salt water and bring to a boil. Add fusilli and cook according to package directions. Add broccoli, carrots, and bell pepper during the last 2 minutes of cook time. 2. Drain the pasta and veggies, reserving 1/2 cup of cooking liquid. Return pasta and veggies to pot. 3. In a large skillet, heat olive oil to medium heat. Add garlic and cook until translucent and golden, 30 seconds. Add tomatoes, red pepper flakes, and 1 teaspoon salt. Cook until tomatoes are wilted, about 2 minutes. Stir in reserved pasta water. 4. Add tomato mixture to pasta pot, stirring to coat evenly. 5. Divide into bowls, top with Parmesan cheese, and serve.
RAINBOW EASTER PRANK PASSOVER
FOOL SHOWERS TAURUS HOAX
SPRING BUTTERFLY DANDELION MISCHIEF
Inspired by Food Network
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4227 Poplar Level Road, Louisville, Kentucky 40213 www.usinjurydr.com
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502-451-5959
The Value of Rainy Days inside this issue 1 2 2 3 3 4 + + + + + + Use Cues to Create a Running Habit Walk to Work Today! Pasta Primavera What to Do in Louisville This Month
How Massage Therapy Helps With Sports Injuries
Louisville Locals! WHAT’S GOING ON THIS MONTH?
We Belong Together: Changing Hearts When: Sunday, April 14, 5–7 p.m. Where: Kentucky Center for the Performing Arts Admission: $20
empowers the special abilities of people with IDD by helping them form meaningful friendships with their peers; secure successful jobs; live independently; improve public speaking, self-advocacy, and communication skills; and feel valued by society. Sign up and remember that the event check-in kicks off at 9 a.m. Louisville Water Lantern Festival When: Saturday, April 27, 4–11 p.m. Where: Carrie Gaulbert Cox Park Admission: Prices vary depending on seating arrangements, but bring $5 for parking! Join Light the Night to celebrate the end of winter and beginning of spring, say goodbye to departed loved ones, and send your wishes for the future to the universe with a beautiful water lantern festival. While there, you and the whole family can check out games and activities, ride the Ferris wheel, sample some tasty treats from food vendors, or jam out to the music with others around you as you relax around the firepit. Once the sun has gone down, everyone in attendance will begin releasing the lanterns into the water for a lovely display of lights reflecting on the water. Be sure to go to LighttheNightEvents. com to get your tickets before they sell out!
VOICES of Kentuckiana celebrates 25 years of community and family with an unforgettable anniversary concert. Join the Kentucky Center for the Performing Arts for an uplifting program of music that will challenge you to remember the work that has taken place before you and encourage you to celebrate the work that is still to come. With songs of hope, love, joy, and kindness, VOICES remains a shining beacon and a profound force for change in our community. Go to KentuckyCenter.org to purchase tickets! Best Buddies Friendship Walk
When: Saturday, April 20, 9 a.m. to 12 p.m. Where: Big Four Lawn at Waterfront Park Admission: Free!
Funds raised through the Friendship Walk benefit Best Buddies, the world’s largest organization dedicated to ending the social, physical, and economic isolation of the 200 million people with intellectual and developmental disabilities (IDD). This program
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