ManaPT_How to Avoid Surgery After a Sports Injury

NEWSLETTER MARCH 2020

AFTER A SPORTS INJURY HOW TO AVOID SURGERY

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MARCH 2020

NEWSLETTER

COME VISIT US! Monday 7am-7pm Tuesday 10am-9pm Wednesday 7am-7pm Thursday 10am-9pm Friday 7am-7pm INSIDE: How To Avoid Surgery After A Sports Injury Don’t Let Pain Sideline You Who Do You Know That Needs Our Help? A Healthier Tasty Treat You’re Invited to Our Open House at Lake Como!

After A Sports Injury Exercise isan importantpartofahealthy lifestyle. Formanypeople,playingsports is a fun way to burn extra calories, socialize, and get fit. Unfortunately, this alsomeans 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 definedas injuriestothemusculoskeletal system, including muscles, bones and tissues such as cartilage. The most common sports injuries include: How To Avoid Surgery

or twisted. Strains are non-contact injuries, such as those that occur from overstretching. Acommonexampleofa strain isamusclespasm. Abackorneck strain is a very common injury treated in physical therapy. KNEE INJURIES: According to the U.S. Department of Health and Human Services,theknee isthemostcommonly injured joint. Orthopedic surgeons see more than5.5millionpeopleannuallyfor knee injuries,whichcan 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 isapainalong the largebone 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.

SPRAINS: A sprain occurs when the connectivetissuethat joinstheendofthe bone with another is stretched or torn. Those connective tissues are known as ligaments. Sprainsarecausedbytrauma 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

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647 Route 18 South, Unit I East Brunswick, NJ, 08816 (Next-door to Stop & Shop) Our Locations “Dr. Coomber was awesome! I’ve been to 2 other doctors and they couldn’t get rid of my neck pain, but after 3 weeks with Dr. Coomber the pain relief was much greater than what I had experienced before. would recommend Mana Physical Therapy to anyone looking for the best results!” - S.K. Patient Review NEW LOCATION! 1801 Main Street, Suite 1B Lake Como, NJ 07719 SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side. Relieve Back Pain Lake ComoOPENHOUSE! Saturday, March 21 st | 9am – 12pm See Inside for Details >>

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DON’ T LET PAIN SIDEL INE YOU

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 theirstrength,enduranceandflexibility.Yourmuscles,tendons, ligamentsand 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 couldgo into a full sprint no problem, takeaflying leap and do a whole lot without the slightest thought about it. As you get older, your tissuesbecome lesselasticand in facta little “drier.”Whenyourmuscle, tendonand ligament tissueshaveenoughwater, theyaresuppleandstretchy, allowingyou todoa lotofactivities.Keepyourselfhydratedandstretchoften to maintain elasticity in your muscles. BEFORE AND AFTER: Knowing the right exercises to prepare for fitness activities is key. Our physical therapy experts have years of experience rehabilitatingpeopleafter injuriesandreturningthempain-freetotheactivities theyenjoy.Whatsomepeoplemightnotknow is thatphysical therapistsput specificexerciseplans togetherbasedonyourneeds toprevent injury. Ifyou do start to experience pain with activities, Mana Physical Therapy can get you back to enjoying your activities pain-free. Call today to learn more how our programs can help you feel great! 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, you can easily do these activities and decrease your risk for injury.

• Do stretch often • Do strength training

• Do coordination training • Do endurance training

The teamatManaPhysicalTherapycan treatmanyorthopedicandrepetitive 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 Mana 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-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. Call Mana Physical Therapy today at 732-390-8100. We can help you prevent surgery after a sports injury! Print sudoku http://1sudoku.com

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• Back Pain & Sciatica • Neck Pain & Headaches • Shoulder Pain • Hip and Knee Pain • Elbow,Wrist&HandPain What We Treat

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9 3 7 6 7 3 9 8 6 4 2 1 4 2 3 8 4 1 7 3 6 2 3 • Sports Injury • Vestibular Disorder • Work Injury

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• Running Injuries • Ergonomics

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OPEN HOUSE 1801 Main Street, Suite 1B Lake Como, NJ 07719 9am– 12pm

A Healthier Tasty Treat VEGAN/PALEO CHOCOLATE FUDGE BALLS

21 st

Saturday, March

INGREDIENTS • 1 cup walnuts, or nuts of choice

• 3-4 tbsp cocoa or cacao powder • 1/8 tsp salt (optional) • mini chocolate chips (optional) • chia seeds or shredded coconut (optional)

• 1 1/3 cup pitted dates* • 1 tsp pure vanilla extract

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You’re Invited to Our OPEN HOUSE AT LAKE COMO!

DIRECTIONS Blend all ingredients in a food processor (or halve the recipe and use a single serve blender or mini chopper). When making a full recipe, a food processor is preferred over a blender as ingredients process more evenly and the results are less sticky. Once blended, transfer the dough to a sandwich bag and smoosh into one big ball. Break off pieces and roll into smaller separate balls. Dip in melted chocolate or roll in cocoa powder or shredded coconut or coconut flour. Alternatively, you can form bars or evenly roll out the dough and cut into shapes with cookie cutters! *Tip: If your pitted dates are super hard, just soak them in boiling water for a half hour. Source: https://chocolatecoveredkatie.com/2009/10/13/make-these-now/

• Meet OurTherapists with Advanced Certifications &Specialties in Orthopedics • Free Movement Screens

• Demonstrations of KinesioTaping,Cupping, and more! • Raffles&Giveaways • Food& Beverages

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www.manaphysicaltherapynj.com 732-390-8100

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Our Specialties

• Kinesio Taping • Trigger Point Therapy • Running Analysis • Active Release Technique

• Manual Therapy • Physical Therapy • Acupuncture • Maitland Approach

• Selective Functional Movement Assessment • Therapeutic Exercise • Pilates

Who Do You Know That Needs Our Help? • Walk for long distances • Live an active and healthy lifestyle Do You Have Friends Or Family Unable To Do The Following: • Move without pain • Bend and move freely • Balance confidently & securely • Sit for long periods comfortably

TELLTHEM TO CALL 732-390-8100. THEYWILLTHANK YOU AND SOWILLWE!

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