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.
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
HOW YOU CAN AVOID SURGERY AFTER A SPORTS INJURY
ELEVATEBREVARD.COM
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
(828) 877-2110 ELEVATEBREVARD.COM
INSIDE:
Don’t Let Pain Sideline You • We Are Open & Here For You! • Exercise Essentials • Featured Service • Healthy Recipe
HOW YOU CAN AVOID SURGERY AFTER A SPORTS INJURY
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. 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 themost 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 ELEVATE Physical Therapy 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 ELEVATE Physical Therapy 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- termdamage 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. Have pain from a sports injury that just won’t go away? We want to help! Call us today at (828) 877-2110 or visit us online at elevatebrevard.com.
DON’ T LET PAIN SIDEL INE YOU 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 person who doesn’t really train for what they are doing; they just go out and do it on the weekend.
back to enjoying your activities pain-free. Call today to learn more how our programs can help you feel great! PreparingYourBody… 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 for injury. • Do stretch often
HowDoMost 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 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. Before&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, ELEVATE Physical Therapy can get you
• Do strength training
• Do coordination training
• Do endurance training
DoStayHydrated: Hydration is so important before, during, and after exercise, especially during hot weather. As we age we tend to not drink enough and can get dehydrated more quickly. Try to always keep a reusable water bottle with you.
WE ARE OPEN & HERE FOR YOU!
GOOD LUCK ASHLYN!
At ELEVATE Physical Therapy, we are committed to serving you and your family in a comfortable and caring environment. Following CDC guidelines, we have taken extra steps to keep our facility safe and clean for you: • The temperatures of patients and staff members are taken at entry to rule out fever. • Before and after every session, we are asking our patients and staff to wash or sanitize their hands. • We require that all staff wear masks. We have masks available for patients here at the clinic. • We are limiting our patient number to 1/2 capacity and are practicing social distancing in the clinic. We will expand our hours as needed in order to maintain a lower number of patients per hour. • Additionally, we have increased the number of times per day that we sanitize our equipment and facility. To help prevent the spread of this contagious disease, we ask that if you are demonstrating symptoms of coronavirus—coughing, sneezing, or fever—please stay home. Additionally, if you have been exposed to someone who has a confirmed case of the virus, please notify us immediately so that we can take the necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support. Call us today at (828) 877-2110 or visit us online at elevatebrevard.com.
We would like to wish Ashlyn Blakely good luck as she returns to College! Ashlyn is the daughter of Mark Blakely, one of the owners of ELEVATE Physical Therapy. She was accepted into the physical therapy program at Samford University, a highly competitive program which enables the students to fast track their physical therapy education and obtain their doctoral degree in six years. There are only a few programs of this kind available in the United States; so congrats to Ashlyn for her acceptance. Ashlyn will continue to work at ELEVATE when she is on breaks. We wish her continued success in the pursuit of her Doctor of Physical Therapy degree!
THERAPEUTIC EXERCISE F E AT UR E D S E RV I C E
OUR SERVICES. . . GET YOU BACK INTO LIFE! Our gentle, evidence-based treatments are used to relieve your pain, regain function, aid in post-surgical care, and provide immediate relief from dizziness and imbalance.
• Posture Exercises • Range of Motion Exercises • Relaxation Exercises • Use Therapeutic Exercise to improve your life! If you want a life with less pain and greater strength and endurance, request an appointment at ELEVATE Physical Therapy today to find out how therapeutic exercise can help you reach your physical goals and allow you to live the life you want! If you are interested in gaining the many benefits of Therapeutic Exercise, call us today at (828) 877-2110. Ingredients: • 16 oz can black beans, drained & rinsed • ½ green bell pepper, cut into 2 in pieces • ½ onion, cut into wedges • 3 cloves garlic, peeled • 1 egg • 1 tbsp chili powder • 1 tbsp cumin
Our exercise programs are aimed at improving health, so you can feel better than you did beforehand. Therapeutic exercise is similar in this way; however, it also implements targeted activities that are aimed at relieving pain and restoring you to your optimum level of physical function.Therapeutic exercise can also be used as a way to prevent additional impairment or disability when facing certain physical risks. There are a wide variety of therapeutic exercises, and each one has a unique purpose. These include: • Muscle Performance Exercises • Balance & Coordination Exercises
• Teletherapy • Myofascial Release • Therapeutic Exercise • Ultrasound • Vestibular Therapy
• Physical Therapy • Electrical Stimulation • Ergonomic Training • Laser Therapy • Manual Therapy
Committed to your health and wellbeing, we are practicing hand washing and/or use of hand sanitizer throughout treatment and in between each patient, along with wiping down tables, equipment, and handrails, doorknobs, and chairs multiple times per hour. We have been spreading patients out among the facility including the gym and private treatment rooms. The front desk is cleaning the counters and sanitizing the waiting area and front doors with the same frequency. Please follow these simple steps to help prevent the spread: KEEPING YOUR HEALTH IN MIND
HEALTHY RECIPE BLACK BEAN VEGGIE BURGERS
• 1 tsp thai chili sauce • ½ cup bread crumbs
Directions: If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. In a medium bowl, mash black beans with a fork until thick and pasty. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. www.allrecipes.com/recipe/85452/homemade-black-bean-veggie-burgers
BRIDGING While lying on your back, raise your buttocks off the floor or bed. Hold for 10 seconds and repeat 8 times. EXERCISE ESSENTIALS USE THIS EXERCISE TO STRENGTHEN GLUTES.
Clean Hands Often
Avoid Touching Your Face
Wear Your Mask
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Avoid Hugs & Hand Shakes
Stay Home if You Are Sick
Exercises copyright of
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