Health & Fitness Newsletter by Worcester Physical Therapy Services
Health &Fitness The Newsletter About Your Health And Caring For Your Body
June, 2018
“Focus More On Performance &Less On Pain!” Do you experience pain with normal everyday tasks like taking milk out of the fridge, lifting something overhead, bending,orsimplywalkingadistance? Havingpainwithmovement,especially if it goes on for more than a fewdays, may be indicative of tendonitis. TENDONITIS & SPORTS
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Inside:
• Tendonitis & Sports • Don’t let Pain Sideline You • Relieve Back Pain In Minutes • Patient Success Spotlight
Health & Fitness The Newsletter About Your Health And Caring For Your Body
June, 2018
“Hip, Knee, Elbow&Shoulder Pain Will Only Slow You Down!” TENDONITIS & SPORTS
The tendons are what connect your muscles to the bones. Under normal circumstances,your tendonscanhandlea lotofworkandforce,butwhen they are over-worked, they become inflamed, causing you pain. Tendonitiscanoccurpracticallyanywhere inthebody,but ismostcommon in the hips, knees, wrists, elbows, and shoulders. The reason for this is quite simple: poor posture over a period of time. If you are at a computer orsitting foragoodpartof theday,yourshoulders tend toslouch forward and your back muscles weaken. How’s Your Posture? Poor posture weakens your back muscles, affecting your ability to do normal everyday tasks. The weakened muscles and poor posture place abnormalstrainontheshoulders,elbows,knees,andhiptendons.Therefore, depending on where the greatest strain is placed, you will most likely experience tendonitis.
Tendonitis can be short-lived, but can also become chronic in nature and last fora long time.Chronic tendonitisactuallydisintegrates thequalityof your tendons over time and can lead to tearing. Most people experience tendonitisonagradualbasis.Atfirst itmaybesoreness,but ifthe irritation continues, it can become excruciating pain, affecting your ability to do many simple activities.Tendonitis can also come from injuries that strain the tendons.This can be from a direct blow like a fall or an overstretching injury in a sports activity. Treatment Tendonitis is very treatable with the right kind of physical therapy. Our specialists helped thousands of people with tendonitis get back to doing the things they love. Whether your problem is new or old, having a good understanding of the mechanics of your body and identifying the source of theproblem leads toaquick recovery.Call today to learnmorehowour speciality programs can quickly relieve your pain and get you back to the activities you love!
Contact us to schedule an appointment at 508-791-8740!
worcpt.com
DON’T LET PAIN SIDELINE YOU!
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, ligaments,andothertissuesneedtobewarmedupto workproperly.Theytakeenormousstrainduringrunningandsportsactivities. Therefore, if they are not in top condition, they are more prone to injury. 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 thoughtabout it.Asyougetolder,yourtissuesbecome lesselasticand infact a little “drier.” When your muscle, tendon, and ligament tissues have enough water, theyaresuppleandstretchy,allowingyou todoa lotofactivities.Keep yourself hydrated and stretch often to maintain elasticity in your muscles. 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
• Do coordination training • Do endurance training
Before and after: Knowingtherightexercisestoprepareforfitnessactivities iskey.Ourphysical therapy experts have years of experience rehabilitating people after injuries and returning them pain-free to the activities they enjoy. What some people mightnotknow isthatphysicaltherapistsputspecificexerciseplanstogether based on your needs to prevent injury. Call today to learn how our programs can help you feel great!
CHICKEN QUESADILLAS
PIRIFORMIS STRETCH While lying on your back, hold your knee with your oppo- site hand and draw your knee up and over towards your opposite shoulder. Stretches Lower Back Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
INGREDIENTS • 2 tbsp low sodium chicken broth • 1⁄4 cup onion, chopped • 1 small garlic clove, minced • 1⁄4 cup bell pepper, chopped • 2 chili peppers, minced (to taste) • 3 plum tomatoes, chopped • 8 flour tortillas • 1 cup low-fat cheddar cheese • 1 1⁄2 cups cooked chicken
• scallion, cut on the bias (garnish) • salsa (garnish) • nonfat sour cream (garnish)
DIRECTIONS In a medium-heavy skillet, saute the onions, garlic and peppers until soft in the 2 tablespoons chicken broth. Add the chili peppers and tomatoes and simmer for a few minutes more until the liquid has evaporated. Add the chicken and stir well to combine. Spray a cold skillet with the nonstick spray and heat over medium heat. Place a tortilla in the pan and sprinkle with 1/8 cup cheese. Add about a quarter of the chicken mixture and top with another 1/8 cup cheese. Cover with another tortilla and cook for two to three minutes or until golden brown. Flip the quesadilla over and cook for an additional two minutes. Remove from the heat and cut into edges. Keep warm while frying the remaining quesadillas. Serve with salsa, scallions, and fat-free sour cream.
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DISCOVER HOW TO LIVE PAIN FREE
At Worcester Physical Therapy Services, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Worcester Physical Therapy Services 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 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
Patient Success Spotlight
The entire staff was so invested in my recovery!
“ I broke my leg in 15 places from an accident while playing soccer with one of my kids. Worcester PTwas so helpful and fit me in on Christmas Eve, when no other clinic around had availability.The entire staff was so invested in my recovery, working together with their different skill sets to get me back to normal. I went frommy PT treatment to the Post-Rehab Exercise Program, and have now since returned to my normal fitness routine. I loved working with the staff so much that I joined their gym to continue my workouts with them. ” – Miriam C.
worcpt.com
• Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger
Do you suffer with any of the following symptoms?
4 Stiffness or swelling 4 Aches at the end of the day 4 Pain from an old injury
4 Sharp pain 4 Headaches 4 Tingling, numbness, or weakness
Don’t let poor balance become a way of life Pinpoint the exact cause of your poor balance! FREE JOINT PAIN ANALYSIS Offer valid for the first 25 people to schedule. Expires 06-28-18.
Call Today! 508-791-8740
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