Newsletter for Pinnacle Physical Therapy & Personal Training
HOWYOUCANAVOIDSURGERY AFTER A SPORTS INJURY THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
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. (continued inside)
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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
HOW YOU CAN AVOID SURGERY AFTER A SPORTS INJURY
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INSIDE :
• Don’t Let Pain Sideline You • 5 Tips To Diet Like A Professional
• Exercise Of The Month • Fun & Games
to the cartilage or ligaments. SHIN SPLINTS: Shin splints occur when there is 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 running program. This is usually due to poor alignment of the body, or weakness in the leg muscles. The team at Pinnacle Physical Therapy & Personal Training 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 Pinnacle Physical Therapy & Personal Training 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, 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. 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
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Try this movement to relieve neck pain EXERCISE OF THE MONTH
Don’t Let Pain Sideline You
Stretches Neck
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BILATERAL SUBOCCIPITAL STRETCH (HELPS STRETCH UPPER NECK) While lying on a flat surface, put both hands behind your head, cupping the base of your skull with your thumbs. Tuck your chin downwards and apply a firm force up your skull with both thumbs to feel a moderate stretch in the back of the upper neck. Hold for at least 30 seconds.
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. 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. 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 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, Pinnacle Physical Therapy & Personal Training can get you back to enjoying your activities pain-free. Call today to learn more about 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 of injury.
HEALTHY RECIPE Grilled Shrimp Tacos with Sriracha Slaw INGREDIENTS • 1/4 cup extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt • black pepper • 1 lb. large shrimp, peeled & deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas DIRECTIONS In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.
• Do stretch often • Do strength training • Do coordination training • Do endurance training
CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN
5 Tips To Diet Like A Professional
Refer A Friend
Who Do You Know That Needs Our Help?
Do You Have Fr iends Or Fami ly Unable To Do The Fol lowing:
� Move without pain � Bend & move freely � Balance confidently
� Stand comfortably � Run for longer distances � Live an active lifestyle
1. Mind your greens. For athletes the focus is almost always on carbs and protein. One provides the fuel, and the other provides the restorative power to heal our muscles and keep our training at a high level. Protein and carbs are important, but so are the minerals and vitamins that facilitate their delivery and help to process them. Eat vegetables at every major meal, and try layering your vegetables. Have two or three different veggies at a time. 2. Crush some berries to boost recovery. Want an easy way to reduce soreness? Accelerate your recovery efforts between sessions in the gym by crushing some blueberries. Eat 1-2 cups of berries a day to take advantage of these benefits. 3. Use protein as the anchor for your meals. As an athlete you already know the importance of crushing a fair amount of protein in order to keep your muscles recovering and prepared for battle. The lists of benefits of getting your protein in are substantial and are a bedrock part of the high-performance athlete’s diet. Adequate protein intake maintains muscle, improves recovery, might improve cognition and sleep. 4. Take advantage of sleep to increase recovery. Instead of using your sleepy time for solely catching up on your Z’s, you can help charge the recovery process overnight by consuming some pre-bed, slow-digesting protein. These protein sources before bed will turn what is an otherwise catabolic 8 hours into productive recovery, repair, and growth. If you want to take it to the next level, plan a meal in the middle of the night. 5. Prep your meals. High-performance athletes understand that periodization and preparation is everything when it comes to training. This kind of planning and evaluation should extend to the way you are fueling yourself. Do this by having your meals ready before you stumble in the door after a day of crushing workouts. Planning and prepping your meals ahead of time ensures that you are making better choices. After a long day of up to 6 hours in the pool and the gym the last thing you wanted to do was prepare a meal. And so what happened? The convenience of the less healthy options almost always won out.
If you know someone suffering from aches and pains give the gift of health. Refer them to Pinnacle Physical Therapy & Personal Training today.
Pass along this newsletter or have them call us directly to schedule an appointment.
Patient Success Spotlight
“I am declaring myself the first ever Pinnacle Superfan!! That is because I’ve been coming here for over a decade. I have been training with Kyra forever and she has always focused on keeping me healthy and giving me a safe workout plan to keep me fit and strong. When I end up with an injury from tennis or daily life JR is there to patch me back up. I’ve even started yoga with Kaitlin to work on my flexibility. I’m a SUPERFAN because sometimes I am there 3 times a day! Check out Pinnacle if you are looking for a great group of professionals to help you get healthy and stay healthy!” - Libby T.
Sources: http://www.yourworkoutbook.com/nutrition-athletes/
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