Health & Wellness Newsletter by Marketplace Physical Therapy & Wellness Newsletter
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“ Avoid Surgery After An Injury. ” Sports Injuries & Post-Surgical Rehab
Exercise is an important part of a healthy lifestyle. For many people, playing sports is a funway 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. (continued inside)
INSIDE • Sports Injuries & Post- Surgical Rehab
• Don’t Let Pain Sideline You • Patient Success Spotlight • Exercise Essentials
Health & Wellness The Newsletter About Your Health And Caring For Your Body
ENJOY ACTIVITIES WITHOUT FEAR OF ANY HARM! Sports Injuries & Post-Surgical Rehab
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 Marketplace Physical Therapy & Wellness Center 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 Marketplace Physical Therapy & Wellness Center 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.
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 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.
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Preparing your body… 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, youcaneasily 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 expertshave 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, Marketplace Physical Therapy&WellnessCenter canget youback toenjoying your activities pain-free. Call today to learnmore how our programs can help you feel great!
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 activitywithout first increasing their strength, endurance and flexibility. Yourmuscles, tendons, ligaments and other tissues need to be
warmedup toworkproperly. They takeenormous 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.
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• Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger •
• Pain while bending or reaching • Soreness after sitting up • Difficulty standing for > 20 mins • Pain when trying to sleep • Pain when driving > 30 mins • Pain from a past or current injury Do you suffer with any of the following symptoms?
Don’t let joint pain become a way of life Pinpoint the exact cause of your joint problems!
FREE JOINT PAIN ANALYSIS
CALL US TODAY 951-684-2874
Offer valid for the first 25 people to schedule. Expires 09-28-17.
Patient Success Spotlight
I can do everything I did before my injury! L.V. “What an amazing place! My knee was injured in an accident and Dr. Steve has worked with me for a few months now. He is so knowledgeable and his team is great. I come to do therapy twice a month. Dr Steve has given me workouts for home and travel to keep my knee strong. They coach to make sure I am doing the correct movement to prevent injuries, too! I can do everything I did before my injury... so happy! I keep coming back so I can update my exercises and make sure I am still doing everything correctly. I recommend this place to everyone!!!”
Feel Better, No Doctor Referral Necessary
Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of California you have Direct Access to physical therapy! See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
Call Us To Schedule An Appointment Today!
Think PT FIRST
Physical Therapists Are The Mechanics Of Your Body
TAKE CARE OF YOUR ACHES. BEFORE IT’S TOO LATE. Why You Should Come In For Another Check-Up: 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
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HEALTH &WELLNESS TIP Eat Right For Healthier Bones&Joints
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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.
Exercise Essentials Try these exercises to keep your body strong and flexible...
PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up your leg off the ground. Alternate legs and repeat 8 times.
QUAD SET While lying or sitting with a small towel rolled under your ankle, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 5 times.
Relieves Leg & Knee Pain
Helps Knee Pain
Exercises copyright of
INSURANCE INFORMATION We verify insurance and health plans for your convenience
We gladly accept the insurance plans listed below. If your plan is not listed, please call us at 951-684-2874 as we are always adding new insurance plans. As a courtesy to our patients, we will verify your health benefits prior to your arrival to determine if there will be a copay, deductible, or coinsurance for therapy services. For those patients who do not have health insurance or those who have maxed out their benefits, we offer a private pay plan. Please contact us today for more information on our fees for service and payment details. DISCLAIMER: While this is an extensive list, health plans do change regularly without prior notification. We recommend that you verify with your health plan what physical therapy benefits you have available.
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