Peak Motion: Sports Injuries & Post Surgical Rehab

Health & Wellness Newsletter by Peak Motion Physical Therapy

Health &Wellness The Newsletter About Your Health And Caring For Your Body

August, 2018

FITNESS IN THE SUMMER

Adjust your body temperature. Hop into a cold shower before your workout. Studies show that a pre-exercise cool down improves performance in the heat — probably because it lowers your heart rate as well as core and skin temperatures. Get the dirt. Try to walk, run, or cycle on dirt or gravel paths, since asphalt and concrete tend to radiate heat and reflect the sun’s rays, making you feel hotter. Cool down with essential oils. Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before your workout provides a cooling effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid. Summarize your intervals. To keep your fitness level up, do your regular cardio at a slightly slower pace, but add in 30-second speed bursts every three to five minutes. Refuel with fruit. They’re more than 80 percent water, so fruits such as grapes, cantaloupe, and honeydew are a tasty way to replenish fluids and boost your energy post-workout.

Put the cool factor back into your workout routine with these tricks this summer! Always remember to stay hydrated and listen to your body to avoid dehydration or stressing any muscles.

FREE JOINT PAIN SCREENING

FREE Joint Pain Screening. Call to schedule your appointment now!

Health & Wellness The Newsletter About Your Health And Caring For Your Body

SPORTS INJURIES & POST SURGICAL REHAB “Avoid Surgery After A Sports Injury!” August, 2018 INSIDE:

• Don’t let Pain Sideline You • FREE Joint Pain Screening • Patient Success Spotlight • Healthy Recipe

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 theoccasionalsports injuryoraflareupofanold injuryorcondition.Youdon’thave tobeaprofessionalor even an amateur athlete to suffer a sports injury. In fact, many times, thosemostsusceptible tosports injuriesare peoplewhohave juststartedexercisingorparticipateon a recreational level. Sports injuries in this article will be defined as injuries to the musculoskeletal system, including muscles, bones and tissuessuchascartilage.Themostcommonsports injuries include: SPRAINS: A sprain occurs when the connective tissue that joins theendof thebonewithanother isstretchedor torn.Those connective tissues are known as ligaments. Sprains are caused by trauma such as a fall or blow to thebody thatknocksa jointoutofposition.Ankles,knees andwristsaremostvulnerable tosprains.However,back, neck 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, suchas those thatoccur fromoverstretching.Acommon

example of a strain is a muscle spasm. A back or neck strain isaverycommon injury treated inphysical 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 thekneecapat the frontsideof theknee), tendonitisand 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 just starting a runningprogram.This isusuallydue topooralignment of the body, or weakness in the leg muscles. The team at Peak 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. Call us today for more information!

Patient Success SPOTLIGHT

Helped me gain back my strength! "I came to physical therapy because I strained several muscles surrounding the hip flexor and groin area. I was unable to sprint, kick a soccer ball, or do any other rigorous activity. Merely 7 weeks later, the amazing teamatPeakMotionhelped me gain back my strength, as well as catch up on lost workout time. Right on time for high school tryouts too!” - Miles M.

www.mypeakmotion.com

DON’T LET PAIN SIDELINE YOU

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. 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. Yourmuscles,tendons, ligamentsandothertissuesneedtobewarmedupto workproperly.Theytakeenormousstrainduringrunningandsportsactivities. Therefore, if they are not in top condition, they are more prone to injury. Injuries increase as you age… Ifyouthinkbacktowhenyouwere inyour lateteens,youcouldgo intoafull sprintnoproblem, takeaflying leapanddoawhole lotwithout theslightest thoughtabout it.Asyougetolder,yourtissuesbecome lesselasticand infact a little “drier”.Whenyourmuscle,tendonand ligamenttissueshaveenough water,theyaresuppleandstretchy,allowingyoutodoa lotofactivities.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 somepeoplemightnotknow isthatphysicaltherapistsputspecificexercise plans together based on your needs to prevent injury. If you do start to

experience pain with activities, Peak 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!

www.mypeakmotion.com

HEALTHY RECIPE Cherry-Berry Oatmeal Smoothies

INGREDIENTS • ⅓ cup quick-cooking rolled oats

• ½ cup fresh dark sweet cherries • 1-2 tbsp almond butter • 1 tbsp honey • ½ cup small ice cubes

• ½ cup light almond milk • ¾ cup fresh strawberries

DIRECTIONS In a medium bowl combine water and oats. Microwave 1 minute. Stir in ¼ cup of the milk. Microwave 30 to 50 seconds more or until oats are very tender. Cool 5 minutes. In a blender combine oat mixture, the remaining ¼ cup milk, and the next four ingredients (through honey). Cover and blend until smooth, scraping container as needed. Add ice cubes; cover and blend until smooth. If desired, top each serving with additional fruit.

http://www.eatingwell.com/recipe/259841/cherry-berry-oatmeal-smoothies/

CALL TODAY! (360) 210-5440

www.mypeakmotion.com

DISCOVER HOW TO LIVE PAIN FREE

At Peak Motion Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.

More Patient Success

It’s time to get Peak Motion Physical Therapy 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

“I can’t say enough about Peak Motion and their staff. Before I started coming here, I ran but always with a fair amount of pain, and was moving from one knee brace to the other. Now, I’m able to run without braces and havebroken throughmyold5-milepainwall,andcontinueonwithoutbeing hindered by my knees. Looking forward to racing again.” - Christina G. I’m able to run without braces!

1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

Take Care of Your Aches and Pains Before It’s Too Late.

Attention Pain Sufferers!

Do You Have Difficulty With Aches Or Pains?

• Decrease your pain • Increase your strength • Increase your activity level We can help:

• Increase your flexibility • Improve your health • Get back to living

Mention or Bring in This Coupon Today For a FREE Joint Pain Screening

Call Today: 360-210-5440

Offer valid for thefirst25people to schedule. Expires 08-29-18.

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