Iberia Sports & Rehab. Avoiding Common Active Injuries

Health+Fitness N E W S L E T T E R

A SQUAT A DAY KEEPS THE SPRAIN AWAY PREVENTING AVOIDABLE INJURIES WITH PHYSICAL ACTIVITY

Keto Recipe Enjoy this seasonal healthy recipe!

Exercise Essentials Try these exercises to relieve pain and stay moving!

National PT Month! October Is National Physical Therapy Month

Health+Fitness N E W S L E T T E R

A SQUAT A DAY KEEPS THE SPRAIN AWAY PREVENTING AVOIDABLE INJURIES WITH PHYSICAL ACTIVITY

is stretched beyond its limits or torn, while STRAINS occur when a TENDON is stretched beyond its limits or torn. Tendons are tissues that connect muscles to bones, and ligaments are tissues that connect bones to one another. Sprains and strains can both range frommild to severe, and even mild ones maytake up to 6weeks to heal.When they become more severe, braces or surgical correction may be necessary. This will require a longer recovery time, up to 8 weeks or longer, and physical therapy treatments will likely be prescribed. It is important to note that it is in your best interest to have a physical therapist make sure a sprain or strain is fully healed before returning toyournormal level ofphysical activity, as it is common forold sprains andstrainstodevelopagain inthefuture iftheyhavenotbeenproperly rehabilitated. TENDINITIS is an overuse injurythat causes the tendons to become inflamed. There are several reasons why tendinitis may occur, but whateverthe case maybe,we knowthat it has developed as a result of unnecessaryamountsofstrain.Forexample,somepeoplemaydevelop tendinitis in their shoulders or elbows because of improper posture. If the neck and back are not properly aligned, unnecessary stress is placedonotherpartsofthebody.Movements intheshouldersandarms are altered as a way to compensate, causing increased strain on the tendons.Tendinitiscanbecorrectedwithphysicaltherapytreatments, since PTs are trained in relieving pain, decreasing inflammation, and restoring you to your normal posture, motion, and function.

Nomatterwhattypeofphysicalactivityyoupartake in, it ispossiblefor injuriestooccur.Whetheryouenjoytakingwalksatnight,playingsports on the weekends, or training for athletic trials throughout the week, it is important to make sure you are always being as safe as possible. Perhaps the most common injury that people endure from physical activity is an overall feeling of soreness, caused by overusing the muscles, tendons, and ligaments. When the muscles, tendons, or ligaments are over-stretched, the tissues experience minor damage intheformofmicroscopictears.Thistypicallyoccurswhencompleting an exercise that the body is not used to, or exercising for the first time after a prolonged period of rest. The soreness may linger for a few days but usually goes away on its own. However, the severity of the damage determines how long the bodywill need to recover. For more information on how you can prevent severe injuries, contact Iberia Sports & Rehab today. What are some common injuries? At Iberia Sports & Rehab, our licensed physical therapists can guide youthroughproperexercises,stretches,movements,andbodycontrol, in orderto prevent future injuries from occurring. Many injuries occur dueto impropertechniquesoroverexertingyourbody.Someofthemost commonly sustained injuries include sprains, strains, and tendinitis. Manypeople think “sprains” and “strains” are synonymous; however, theyhaveonedistinctdifference. SPRAINS occurwhena LIGAMENT

HOW DOES ONE PREVENT THESE INJURIES?

While it is always awise decision to consultwith a physical therapist, there are some tipsyou can implement intoyourpersonal life aswell, in order to decrease your risk of sustaining an injury. These include: • Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/ or tearing. • Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in orderto remain supple and function properly.Without adequate waterand nutrition,yourbody’s tissues are more prone to over- stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you whenyouareworkingout. Ifneeded,youcanalsoreplenishyour electrolytes with sports drinks, such as Gatorade. • Stayingwithinyourabilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t usedtorunningbutyou’d liketocompletea5k,don’tstartoffwith

3-mile runs. Begin with a half mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals. • Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries. What should I do now? If you are suffering from aches and pains, you think you may have sustainedan injury,oryou’d liketo learnmoreabout injuryprevention, contact Iberia Sports Rehab today. One of our dedicated physical therapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free! Call Iberia Sports & Rehabilitation at 337.367.3331 or visit isrehab.com to schedule your appointment today!

Ingredients • 3 cup almond flour, sifted • 3 tbsp of cinnamon • 3 tsp of ground ginger • ½ tsp of ground nutmeg • ¼ tsp of ground clove • 3 tsp baking powder • 1/2 tsp of sea salt • 1 cup pumpkin puree (unsweetened) Keto Maple Icing • 1 cup powdered sugar-free (confectioners sugar substitute) • 1 tsp cinnamon powder • 8 tbsp heavy whipping cream • 2 tbsp of sugar-free syrup KETO PUMPKIN CREAM CHEESE DOUGHNUTS • 1 cup unsalted butter, softened • 8 ounces of full-fat cream cheese, softened • 1 1/2 cup granulated sugar substitute • ½ cup choice of brown sugar substitute • 2 tsp of vanilla extract • 6 large eggs

Instructions

Preheat the oven to 350°F and grease donut molds. Sift together almond flour, cinnamon powder, ground ginger, ground nutmeg, ground clove, baking powder, and salt and set aside. Beat together the softened butter, cream cheese, both sugar substitutes, and vanilla extract until light and creamy. Mix in the pumpkin puree. Addeggsoneatatimealternatingwiththedryingredients,mixingthoroughlyafter eachaddition.Usingapastrybag,pipethecakebatterevenlyintotheprepareddonut

pan(s). Bake about 15- 20 min oruntil an inserted toothpick comes out clean.Allow donuts tocool inmolds for10min. Tomake icing,mix thepowderedsugarsubstituteandcinnamonpowder inasmall bowl.Whisk inthe8tbspofheavywhippingcreammakingsuretofully incorporate themixture.Lastly,add2tbspoflakantosugar-freemaplesyrupandmixwell.Ificing is too thick,addanothertbspofheavywhippingcreamuntilsoftened.

MEET YOUR RECOVERY TEAM!

KeithDalton isaphysicaltherapistwhoworks withorthopedicdeficitstoreturnbacktotheir daily lives without pain or limitation. He has worked with patients from all walks of life includingcollegeandprofessionalathletes.He hastraining indryneedling,myofascialrelease, appliedfunctionalscienceanddynamictaping. JASON KEIGLEY is a physical therapist who works with various orthopedic, neurological, and vestibular pathologies by improving patient’s functional deficits. Jason got his certification in Functional Dry Needling from Kinetacore and certification in Applied Functional Science from the Gray Institute. ALEX DARBY graduated with her Doctorate of Physical Therapy in May of 2018. She is verypassionateaboutexerciseandenjoydoing CrossFit,and isexcitedtoworkwithresidents of her hometown of New Iberia. MATTLOPEZ isaphysicaltherapistthatspecializes in outpatient orthopedic rehabilitation. He has spent the last 7 years working at Iberia Sports and Rehabilitation treating all types of injuries including joint replacements, sports and work injuries, as well as, chronic pain patients. KRISTIE NEVEAUX graduated from San Juan College in Farmington, NM with a Physical Therapist Assistant Associate of Applied Science (AAS)degree in2010.Kristie isdevoted to helping people and helping them become pain-free!

OCTOBER IS NATIONAL PHYSICAL THERAPY MONTH! Foralmost 40years, physical therapyhas been celebrated byofficial proclamation. And since 1992, October is the month for honoring physical therapists and the important role they play in healing people in pain. In the modern era of social media, hashtags like #UsePhysicalTherapy and #ChoosePT havehelpedspreadtheword. PhysicalTherapyMonth allows patients to share theirstories about how PT has changed their lives for the better. It also gives physical therapistsaforumforspreadingthewordaboutthedifferentkindsof treatment patients can receive. Manymembers ofthe general public don’trealizethatasidefromspecializedexercisesthatbuildstrength and flexibility, PT also offers pain management through massage, heat and cold applications, and specialized electronic-pulse devices. In addition to ourtop-notch physical therapists, Iberia Sports Rehab offersqualityservicesandtreatments, likecupping,dryneedling,and aquatic therapy, designed to relieve pain and promote your health. Learn more about our services today and what they can do for you byvisitingourwebsiteat isrehab.com or learnmoreaboutNational Physical Therapy Month by visiting apta.org/nptm!

Exercise Essentials

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Exercise To Relieve Knee Pain Startonallfourswithyourknee angle at 90 degrees. Slowly lower your buttocks towards your heels until you feel a stretch in your knees. Return to the starting position, and repeat 6-10 times as needed.

Exercises copyrightof

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