No matter what type of physical activity you partake in, it is possible for injuries to occur. Whether you enjoy taking walks at night, playing sports 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.
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HIT A HOME RUN IN INJURY PREVENTION OUTSMART FUTURE INJURIES WITH PHYSICAL THERAPY
ALSO INSIDE: Hit a Home Run in Injury Prevention • Success Stories • Tasty Recipe • Staff Spotlight: Randy Castillo • Service Spotlights • Direct Access
N E W S L E T T E R Your #1 Resource for Greater Heath and Wellness
HIT A HOME RUN IN INJURY PREVENTION OUTSMART FUTURE INJURIES WITH PHYSICAL THERAPY No matter what type of physical activity you partake in, it is possible for injuries to occur. Whether you enjoy taking walks at night, playing sports 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 in the form of microscopic tears. This typically occurs when completing 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 body will need to recover. Our licensed physical therapists can guide you through proper exercises, stretches, movements, and body control, in order to prevent future injuries from occurring. Many injuries occur due to improper techniques or overexerting your body.
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Some of the most commonly sustained injuries include sprains, strains, and tendinitis: Many people think “sprains” and “strains” are synonymous; however, they have one distinct difference. SPRAINS occur when a ligament 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 from mild to severe, and even mild ones may take up to 6 weeks 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 to your normal level of physical activity, as it is common for old sprains and strains to develop again in the future if they have not been properly rehabilitated.
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HIT A HOME RUN IN INJURY PREVENTION
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injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. 3. Staying within your abilities. 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 used to running but you’d like to complete a 5k, don’t start off with 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. 4. 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. If you are suffering from aches and pains, have sustained an injury, or want to learn more about injury prevention, contact us today. One of our dedicated physical therapists would be happy to discuss our different programs.
TENDINITIS is an overuse injury that causes the tendons to become inflamed. There are several reasons why tendinitis may occur, but whatever the case may be, we know that it has developed as a result of unnecessary amounts of strain. For example, some people may develop tendinitis in their shoulders or elbows because of improper posture. If the neck and back are not properly aligned, unnecessary stress is placed on other parts of the body. Movements in the shoulders and arms are altered as a way to compensate, causing increased strain on the tendons. Tendinitis can be corrected with physical therapy treatments, since PTs are trained in relieving pain, decreasing inflammation, and restoring you to your normal posture, motion, and function. How Can I Prevent Injuries? While it is always a wise decision to consult with a physical therapist, there are some tips you can implement into your personal life in order to decrease your risk of sustaining an injury. These include: 1. 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. 2. Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and
SUCCESS STORIES What Our Patients Have to Say
Unfortunately, I have had a plate in my upper spine, torn
rotor cuff surgery, and two total knee replacements. With all this, I believe I have been helped at one time by all the Physical Trainers. Each, excellent. Not only the physical training but emotional support and encouragement as well. I have recommended First Colony Aquatic and Rehabilitation Center to all I know needing help. ” – R. S.
SKINNY ORANGE CREAMSICLES
• 2 cups unsweetened Greek yogurt • 1 cup pineapple chunks • 1 orange
• 1-2 tsp. vanilla extract • 1 tbsp. honey • Optional: spinach to taste
Directions: In a high-speed blender or food processor, combine all ingredients. Process until completely smooth. Pour into popsiclemolds and freeze until solid. Try swapping the orange with different fruit. Serves 6. *Blend in spinach for a boost of greens.
SERVICE SPOTLIGHTS
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TOP TIER FREE SCREENING
FMS SPORTS SCREENING
(Jackie Allen, PT, DPT, performing a Top Tier Free Screening.)
(Tyler Humphrey, PT, DPT, performing an FMS Sports Screening.)
First Colony Aquatic and Rehabilitation Center is offering FREE Screenings! Free screenings will take 15-30 minutes and give you an idea of what, if any, issues you may have from head to toe. Your therapist will furnish you with a report of any findings. Call us today at Sugar Land 281.325.0188 or Rosenberg 281.239.3838 to request your Free Screening!
First Colony Aquatic and Rehabilitation Center also provides FMS Sports Screening for Athletes and Teams! Functional Movement Screen (FMS) is used to identify movement deficits. With that information, we can design a program to train around those limitations while working to improve them.
SugarLandPT.com SUGAR LAND: 281.325.0188 ROSENBERG: 281.239.3838
DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral no longer needed for 10 business days,
STAFF SPOTLIGHT: RANDY CASTILLO, PTA Randy’s first experience with the company was as a student in the Physical Therapist Assistant Program at Houston Community College. He was fortunate enough to have Sean Hayes, PT as his clinical instructor who showed him just how fun and how many opportunities for growth there were in a private practice setting. After graduation Randy joined the FCAR family in the summer of 2011. While sharpening his skills as PTA for 4 years, he was given the chance to transition into a part timemarketing role with the company. This allowed him to use the business and interpersonal skills he developed while working with his self-employed father and brother as a teenager and young adult. With his variety of experiences in physical therapy, Randy became the company’s full-time marketer and occasionally PTA to maintain his clinical skills. In the winter of 2013, Randy suffered an accident where his knee was severed by a chainsaw. This means he has seen what it’s like to be a patient as well. Over the following 8 months of rehab and 3 surgeries later Randy was able to make a full recovery from his injury. Randy is a native Houstonian, and when Randy is not working, he enjoys spending time outdoors with his 4-year-old son.
• Therapy may begin with a full evaluation by a licensed physical therapist. • When a physician refers you to therapy, you ALWAYS have the right to CHOOSE where to be seen.
whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness.
Don’t let your pain hold you back. Call us today or visit our website at SugarLandPT.com.
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