Athletes are naturally at an increased risk for experiencing injuries. This is not as a result of any particular health issue that athletes typically have in common. Instead, it is a simple exposure equation. The more frequently you push yourself to try new things, to engage in physical activity, or to push yourself to reach a new goal, the more you are going to increase your risk for potential injury.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
December 2019
Tendonitis & Sports
Solutions to Keep Pain Away from Your Game
www.thephysiotherapycenter.com
Health & Wellness The Newsletter About Your Health And Caring For Your Body
December 2019
INSIDE:
• Tendonitis & Sports • Understanding & Treating Tendonitis • Wellness Tips for New Year’s Resolutions • A Healthier Tasty Treat • Quick & Easy Healthy Recipe • 5 Health Tips for the New Year CALL IN! Call for your FREE PAIN ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700
Solutions to Keep Pain Away from Your Game TENDONITIS & SPORTS Dealing With Tendonitis
severity of and best treatment options for those injuries as soon as possible, so you always know exactly what your body needs to feel at its best. Understanding Tendonitis While there are some sports injuries that happen after a bad day, there are others that develop over time. Tendonitis is an incredibly common issue that causes pain to develop in the joints. This can impact the hips, knees, elbows or shoulders. Pain caused by tendonitis can impact everyday activities, making it exceedingly difficult to remain comfortable day to day or to remain active. Tendonitis can make simple activities such as picking up a gallon of milk or attempting to put something away on a shelf over your head incredibly painful and challenging. Unfortunately, when tendonitis develops, it often sticks around. This means that pain that begins as frustrating and seemingly minor can quickly become chronic and incredibly painful. Working with a physiotherapist is the best way to address tendonitis pain early on, to improve range of motion and reduce the severity of your pain without having to turn to pain medications.
Athletes are naturally at an increased risk for experiencing injuries. This is not as a result of any particular health issue that athletes typically have in common. Instead, it is a simple exposure equation. The more frequently you push yourself to try new things, to engage in physical activity, or to push yourself to reach a new goal, the more you are going to increase your risk for potential injury. On more days than not, the injury won’t happen, but as every athlete knows, it only takes one bad day — one day when fatigue throws off your form just enough to cause your gait to be off, for you to feel a little distracted and not realize an obstacle is coming up, or just a fluke of a moment in which something goes wrong and you go down. What makes matters worse is the fact that many athletes attempt to push past the pain of their initial injuries, which often leads to those injuries becoming more severe. Working with a physiotherapist is especially important for athletes for this reason. A physiotherapist can help identify potential issues with posture or form that may increase your risk for injury, help identify potential injuries as they develop, and assess the
www.thephysiotherapycenter.com
UNDERSTANDING&TREATINGTENDONITIS
In fact, this is why tendonitis in the elbow is frequently referred to as tennis elbow, while Achilles tendonitis is sometimes referred to as runner’s ankles or runner’s heels. Treating Tendonitis The best treatment for tendonitis is time. Unfortunately, this is something that many people are unable to give to an injury. When tendonitis develops, the best thing to do is to use ice and to relax that part of the body.Taking a few days off of practice or away from your workout may be sufficient, but in other cases, this may require a few days in a wheelchair or on crutches, with the bulk of your weight off of the affected area. Working with a physiotherapist can help you identify the best treatment methods for tendonitis. Contact us today at (345) 943- 8700. Your physiotherapist can also help you identifythebestrangeofmotionandstrength- building activities to reduce your likelihood of developing tendonitis.
Tendonitis is a common issue among athletes because it develops as a result of overuse. While the average person may engage in standard physical tasks such as walking or typing, an athlete takes that repetitive behavior to a new level. Consider a tennis player, for example. In addition to running and jumping, a skilled tennis player will spend hours every week swinging the racket, and this could result in added wear and tear on the elbows and wrists, not to mention the shoulders. Every bone in the body is connected with muscular fibers called tendons. The tendons are flexible, allowing the body to move more freely by letting bones stretch apart or move in one direction or another. Tendonitis occurs when the tendons become inflamed. Swelling in the tendons can make movement painful and difficult. Typically, when pain is caused as a result of tendonitis, the pain is isolated at the noted areas of the body. This means that a tennis player may experience tendonitis in the elbow or shoulder, whereas a runner may be more likely to experience it in the Achilles tendon.
Refer A Friend Care enough to share how physiotherapy helped you? Who do you know that could benefit from therapy? Send them our way! They will thank you, and so will we.
Relieve Pain In Minutes Try this movement to loosen stiff legs.
Half-Kneeling Quadriceps Stretch (Ball)
Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage .
With an exercise ball behind you and stabilized against a wall, kneel on the floor and place the leg you would like to stretch against the ball. Your foot, ankle, and shin should rest against the ball and your knee should rest on the floor, with a pillow underneath if needed. While maintaining straight posture, shift your weight backwards, squeezing your leg against the ball, until you feel a stretch across the top of your thigh. Hold until you feel a nice stretch and repeat with the opposite leg.
Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!
25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700
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A HEALTHIER TASTY TREAT
QUICK & EASY HEALTHY RECIPE
Gingerbread Cookies
cookies or blackstrap molasses for very spicy, intensely flavored cookies) • ½ cup packed coconut sugar • 1 large egg • Powdered sugar, for dusting (optional) Lemon Icing Ingredients (optional) • ½ cup powdered sugar (here’s how to make your own) • ¼ tsp lemon zest (optional, for intense lemon flavor) • 2 ¼ tsp lemon juice
• 3 cups whole wheat pastry flour, plus more for work surface • 2 tsp ground ginger • 2 tsp ground cinnamon • ¾ tsp kosher salt • ½ tsp ground cloves • ½ tsp finely ground black pepper • ½ tsp baking soda • ¼ tsp baking powder • ½ cup melted coconut oil • ½ cup unsulphured molasses (regular molasses for lighter, somewhat spicy
Cranberry–Orange Mint Water Impress Your Guests & Drink More Water with This Simple Recipe!
• Mint leaves (sprigs preferred) • Water • Ice cubes
• Oranges, sliced into 1/4” half moon shapes • Cranberries (fresh or frozen preferred)
Combinedry ingredients. Inaseparatebowl,whisk togethercoconutoilandmolasses. Addcoconutsugarand theegg;whiskuntilblended.Combineandmix together liquid anddry ingredientsuntiladough forms.Dividedough inhalf,shapingeach intoa round disc about 1 inch thick. Wrap in plastic wrap. Chill discs in the refrigerator for about 1 hour. Preheat oven to 350°F with racks in the middle and upper third. Lightly flour your work surface and roll out one disc until ¼ inch thick. Cut out shapes with cookie cutters and place each on a parchment-lined baking sheet, leaving about ½ inch of spacearoundeachone.Combinedoughscraps intoaballand rolloutagain, repeating until all dough has been used. Repeat with remaining disc. Bake for 8 to 11 minutes (softer cookies: 8 minutes, crisp cookies: 11 minutes). After cookies have cooled, ice and/or sprinkle with powdered sugar. https://cookieandkate.com/healthy-gingerbread-cookies/
Slice oranges into 1/4” half-moon shapes, making sure the oranges are not too thin and do not fall apart. Separate mint into sprigs when possible. Place sliced oranges, whole cranberries, and mint leaves (sprigs when possible) together in the bottom of a pitcher. Fill pitcher with icecubes and add water. The icecubes will keep most of the ingredients on the bottom and middle of the pitcher. Mint sprigs instead of separate leaves will help keep leaves from floating into your mouth. https://wholefedhomestead.com/cranberry-orange-mint-flavored-water/
Attention Tendonitis & Sports Injury Sufferers!
Do You Want To Find The Origin Of Your Pain?
• 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 Tendonitis & Sports Injury Consultation
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YOUR GUIDE TO A PERFECT 2020
1. Shop Well For Yourself It is more important then ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise Your schedule will be very hectic this year, like every year. Schedule your workouts just as you would any other appointment. It’s okay if you can’t make it to class, but make sure that you get some activity in at least three days per week. 3. Just Say No You probably aren’t aware howmuch extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an office party there and it all adds up. Just think twice before you take that food and decide if you really want it. 4. Skip the Baking Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars—this year, let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen. 5. Hydrate Keep your water bottle with you at all times. You should be drinking eight, 8-ounce glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day. 5 Health Tips for the New Year
25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007
Phone : (345) 943-8700 Fax : (345) 943-8701
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