Fyzical_Sports Injuries and Post Surgical Rehab


How to Avoid Surgery After a Sports Injury

INSIDE: • How to Avoid

Surgery After a Sports Injury

•Don’t Let Pain Sideline You


How to Avoid Surgery After a Sports 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. 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.

STRAINS: A strain occurs when a muscle or tendon is pulled, torn or twisted. Strainsarenon-contact injuries,suchasthosethatoccurfrom over-stretching.Acommonexampleofastrain isamusclespasm. A backorneckstrain isaverycommon injury treated inphysical 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. Shinsplintsmostcommonlyoccur 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.

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, FyzicalTherapy & Balance Centers can get you back to enjoying your activities pain-free. Call today to learn more how our programs can It is importanttodosportsactivities,fitnessandahostofotherphysical 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 help you feel great! Preparing your body

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.

• Do coordination training • Do endurance training

Seasonal Recipe


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• 2 cups unsweetened soy or coconut yogurt • 1 orange

• 1 cup pineapple chunks • 1-2 tsp. vanilla extract

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DIRECTIONS In a high-speed blender or food processor, combine all ingredients. Process until completely smooth. Pour into popsicle molds and freeze until solid. Try swapping the orange with different fruit. Serves 6. Try blending in spinach for a boost of greens!




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n° 315825 - Level Hard

Backpack Safety

Physical Therapists Offer Backpack Saf

3 7 • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. • Load heaviest items closest to the child’s back (the back of the pack). • Arrange books and materials so they won’t slide around in the backpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. • If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the pack. • If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it. WRONG of bod weight ! 6 8 5 1 5 7 1 Backpack Strategies for Parents and Students Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does your child have these symptoms after wearing a heavy school backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems. Loading the backpack:

Print sudoku http://1sudoku.com • Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. • Adjust the shoulder straps s that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles. • Wear the waist belt if the backpack has one. This helps distribute the pack’s weight more evenly. • The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. • School backpacks come in different sizes for different ages. Choose the right size pack for your child as well as one with enough room for necessary school items. • Only put items in your backpack that you need for the day. CORRECT 2 9 4 2 8 4 9 Wearing the backpack: • Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort.

WRONG CORRECT Strap on one shoulder Wide, padded straps on of body weight both shoulders

Physical Thera ists Offer Backpack Safety Tips

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Wear both straps Use of one strap causes one side of the wearing 2 shoulder straps, the weight of Wear the backpack over the stron Pay close attention to the way the back evenly in the middle of the back. Should put on and take off the backpack withou Straps should not be too loose, and the Lighten the load Keep the load at 10%-15% or less of th are required for the day. Organize the c items closest to the back. Some student carry the heavy books to and from scho How a Physical Therapist Can Hel A physical therapist can help you choos child. Children come in all shapes and s require special adaptations. Additionally problems, correct muscle imbalances, a CORRECT Load no more than 10%-15% of body weight

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Strap on one shoulder Wide, padded straps on

Load too heavy

both shoulders

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5 3 Wear both straps Use of one strap causes one side of the body to bear the weight of the b ckpack. By wearing 2 shoulder straps, the weight of the backpack is better distributed.


n° 329837 - Level Hard


Wear the backpack over the strongest mid-back muscle

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