Health & Fitness
The Newsletter About Your Health And Caring For Your Body
How to Avoid Surgery After a Sports Injury
www.spinesport.org The licensed physical therapists and physical therapist assistants at Spine & Sport 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. 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 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 running program. This is usually due to poor alignment of the body, or weakness in the leg muscles. The team at Spine & Sport 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.
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. 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.
Get Back in the Game
Find out how to avoid injury...
Preparing your body… It is important to do sports activities, fitness and a host of other physical activities to keep you healthy and happy. Witha 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
Don’t Let PAIN Sideline You
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, Spine & Sport can get you back to enjoying your activities pain-free. Call today to learnmore howour programs can help you feel great!
There is nothingmore 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 personwho 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 aremore 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 enoughwater, 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.
Call Spine & Sport if: You have knee pain at the end of the day You are not performing at your highest level You have limited mobility after a workout
Get Answers For Injury Pain. Call: 877.826.1509
Patient Success Spotlight How We Naturally Transform Patients’ Lives
No more pills! “I am amazed that I no longer suffer with pain in my back, hip, and leg day after day. The program has helped me tremendously! I no longer have to take medication to alleviate the pain. I wholeheartedly recommend Spine & Sport for anyone suffering in pain.”
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At Spine & Sport We Achieve 99% Patient Satisfaction How 3 Patients Relieved Pain Fast
Back to normal! “Amazingly better! I’m back to my normal daily lifestyle. No more back pain, yay! Everyone here at Spine & Sport was a big part of my recovery, I appreciate everything they did for me.” J.B.
I feel great! “When I began at Spine & Sport there were times I could not walk due to pain in my ankle. After my very first visit I felt improvement. Today was my last day and I feel great. I feel like I can do all the exercises I was doing prior to my injury. Thanks Spine & Sport.”
I have greatly improved!
“Upon coming to Spine & Sport I was in a great deal of pain. At the end of my therapy I have greatly improved with very little pain. The staff was awesome.” M.R.W.
Do You Suffer With Any of The Following Symptoms?
• Pain while bending or reaching • Soreness after sitting awhile • Difficulty standing for > 20 mins
• Pain when trying to sleep • Pain when driving > 30 mins • Radiating pain to buttocks
Learn How To Alleviate Your Pain Naturally With This Free Book
GET IT INSTANTLY AT: www.spinesport.org/BackBook
Staying Healthy Eat Right For Healthier Bones and Joints
On A Weekly Basis Try To Eat More: • Cold water fish such as salmon, tuna, herring, mackerel and halibut have high levels of omega-3 fatty acids. These omega-3 fats are used by the body to make substances that reduce inflammation. • Organically grown fruits and vegetables. • Nuts and seeds. • Whole grains. • Ginger - Enjoy the added health benefits of throwing a little bit of ginger into your cooking. Avoid highly refined products such as white rice, white bread and white pasta, excessive saturated fats and foods which contain trans fats. Whole foods contain the nutrients necessary for joint health: vitamins such as vitamin C, vitamin D, vitamin A, the B vitamins, vitamin K, and folic acid; minerals like calcium, magnesium, selenium, zinc, and iron; and other beneficial nutrients such as bioflavonoids and beta-carotene.
A Great Tilapia Recipe to Help Keep Joints Loose and Healthy: 2 eggs 1 teaspoon pepper 1 teaspoon lemon juice 1 teaspoon garlic 1 cup ground almonds 1 cup freshly grated parmesan cheese 8 (6 ounce) tilapia fillets ¼ cup whole wheat flour (For Dusting) Avocado oil Salt Parsley
1. Beat the eggs with the lemon juice, pepper and garlic until blended; set aside. Stir together ground almonds with 1 cup of Parmesan cheese in a shallow dish until combined; set aside. Dust the tilapia fillets with flour, and shake off excess. Dip the tilapia in egg, then press into the almond mixture. 2. Heat avocado oil in a large skillet over medium-high heat. Cook tilapia in oil until golden brown on both sides, 2 to 3 minutes per side. Reduce heat to medium, and season fillets with salt if desired. Sprinkle the tilapia with the remaining parmesan cheese, cover, and continue cooking until the parmesan cheese has melted, about 5 minutes. 3. Transfer the tilapia to a serving dish, and garnish with parsley springs and lemon wedges to serve.
Fitness Tip: Fitness Can Be Fun
Choose Your Fun Not everyone has the same idea of fun. Spinning Hula Hoops might not be your cup of tea, but an Irish dance class tickles your toes. Skydiving might make your heart drop, but canoeing might just be your style. How can you put some fun into your fitness? • Plan a short trip to a beautiful place where you’ll be motivated to be more active than usual. • Involve your family and friends in an activity. • Try something new. • Try something old -- try ballet again or play catch. • Jump rope. • Play with kids or grandkids.
Try these exercises to help with aches and pains... Exercise Essentials Helpful Movements
Helps Low Back PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground. Repeat 12 times on both legs
Helps Leg Pain
QUAD SET While lying or sitting with a small towel rolled under your ankle, tighten your top thighmuscle to press the back of your knee downward towards the ground. Hold for 10 seconds then repeat 3 times on both sides.
Exercises copyright of
Who do you know that needs our help?
Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely Refer a Friend
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
If you know someone suffering with aches and pains, give the gift of health. Refer them to Spine & Sport today. Pass along this newsletter or have them call us directly for a FREE pain or injury assessment.
Cal l Today! 877.826.1509
Rincon 201 Business Park Drive, Suite 202 Rincon, GA 31326
Downtown 22 West Oglethorpe Avenue Savannah, GA 31401
Hinesville 481 Elma G Miles Pkwy, Hinesville, GA 31313
T: 912.826.3797 F: 912.826.9767
T: 912.443.1400 F: 912.443.1772
T: 912.403.6032 F: 912.368.1080
Islands 107 Charlotte Road, Suite D Savannah, GA 31401
Richmond Hill 2451 Highway 17, Suite B Richmond Hill, GA 31324
Pooler 123 Canal Street, Suite 203
House Calls T: 877.826.1909 F: 912.826.9767
Pooler, GA 31322 T: 912.988.1283 F: 912.988.1652
T: 912.898.7714 F: 912.898.7715
T: 912.459.2230 F: 912.459.2240
www.spinesport.org We Listen, We Care, We Get Results! Call Today: 877.826.1509
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