HOW TO PROPERLY DEAL WITH YOUR TENDINITIS N E W S L E T T E R MALVERN Physical Therapy
INSIDE: • How To Properly Deal With Your Tendinitis •What Is Tendinitis Exactly?
• Practice News! • Staff Spotlight
Athletes are naturally at an increased risk for experiencing injuries. This is not as a result of any particular health issue that athletes typically have in common. Instead, it is a simple
exposure equation. (continued inside)
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N E W S L E T T E R MALVERN Physical Therapy HOW TO PROPERLY DEAL WITH YOUR TENDINITIS
INSIDE: •What Is Tendinitis Exactly? • Healthy Recipe
• Practice News! • Exercise Essentials
Understanding tendinitis While there are some sports injuries that happen after a bad day, there are others that develop over time. Tendinitis is an incredibly common issue that causes pain to develop in the joints. This can impact the hips, knees, elbows or shoulders. Pain caused by tendinitis can impact everyday activities, making it exceedingly difficult to remain comfortable day to day or to remain active. Tendinitis can make simple activities such as picking up a gallon of milk or attempting to put something away on a shelf over your head incredibly painful and challenging. Unfortunately, when tendinitis develops, it often sticks around. This means that pain that begins as frustrating and seemingly minor can quickly become chronic and incredibly painful. Working with a physical therapist is the best way to address tendinitis pain early on, to improve range of motion and reduce the severity of your pain without having to turn to pain medications.
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The more frequently you push yourself to try new things, to engage in physical activity, or to push yourself to reach a new goal, the more you are going to increase your risk for potential injury. On more days than not, the injury won’t happen, but as every athlete knows, it only takes one bad day — one day when fatigue throws off your form just enough to cause your gait to be off, for you to feel a little distracted and not realize an obstacle is coming up, or just a fluke of a moment in which something goes wrong and you go down. What makes matters worse is the fact that many athletes attempt to push past the pain of their initial injuries, which often leads to those injuries becoming more severe. Working with a physical therapist is especially important for athletes for this reason. A physical therapist can help identify potential issues with posture or form that may increase your risk for injury, help identify potential injuries as they develop, and assess the severity of and best treatment options for those injuries as soon as possible, so you always know exactly what your body needs to feel at its best.
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WHAT IS TENDINITIS EXACTLY?
Tendinitis is a common issue among athletes because it develops as a result of overuse. While the average person may engage in standard physical tasks such as walking or typing, an athlete takes that repetitive behavior to a new level. Consider a tennis player, for example. In addition to running and jumping, a skilled tennis player will spend hours every week swinging the racket, and this could result in added wear and tear on the elbows and wrists, not to mention the shoulders. Every bone in the body is connected with muscular fibers called tendons. The tendons are flexible, allowing the body to move more freely by letting bones stretch apart or move in one direction or another. Tendinitis occurs when the tendons become inflamed. Swelling in the tendons can make movement painful and difficult. Typically, when pain is caused as a result of tendinitis, the pain is isolated at the noted areas of the body. This means that a tennis player may experience tendinitis in the elbow or shoulder, whereas a runner may be more likely to experience it in the Achilles tendon. In fact, this is why tendinitis in the elbow is frequently referred to as tennis elbow, while Achilles tendinitis is sometimes referred to as runner’s ankles or runner’s heels.
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4 Treating tendinitis The best treatment for tendinitis is time. Unfortunately, this is something that many people are unable to give to an injury. When tendinitis develops, the best thing to do is to use ice and to relax that part of the body. Taking a few days off of practice or away from your workout may be sufficient, but in other cases, this may require a few days in a wheelchair or on crutches, with the bulk of your weight off of the affected area. Working with a physical therapist can help you identify the best treatment methods for tendinitis. Your physical therapist can also help you identify the best range of motion and strength-building activities to reduce your likelihood of developing tendinitis. For more information about preventing or treating pain from tendinitis, contact us. 7 5 3 6 7 5 9 6 2 7 9 7 5 8 4 2
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EXERCISE ESSENTIALS
SAUSAGE BALLS
Helps With Tightness
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• 3 teaspoons salt • 4 teaspoons baking powder • 1 2/3 cups buttermilk • 1 pound of breakfast sausage (cooked)
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9 7 1 4 6 2 FOUR POINT ARM RAISE Start on hands and knees, hips and shoulders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. Repeat 8-10 times on both arms. 5 3 8 1 7
INGREDIENTS • 4 cups all-purpose flour • 2 sticks butter
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• 1 cup cheddar cheese • 2 tablespoons butter
INSTRUCTIONS Preheat the oven to 400 F. Combine all dry ingredients and butter in a food processor, pulse until it forms fine crumbs. If you don’t have a food processor use a pastry blender or two forks. Be careful not to over mix or to use your hands. You want the little chunks of butter to stay intact and not melt from the heat of your hands. Add buttermilk as you pulse or mix. Place the dough in a clean bowl. Cut in the shredded cheddar and cooled, cooked sausage until completely incorporated. Separate the dough into 12 balls. Form quickly and gently with your hands so that it is rounded. Place the balls of dough snuggly into a 9 x 13 casserole dish. Brush the tops of each biscuit with melted butter if you wish. Place the casserole dish in the oven and bake for about 15 to 20 minutesoruntilgoldenbrownandcookedall theway through.Serve immediately or allow to cool and cover in aluminum foil and then freeze.
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Patient Success Spotlight
Staff Spotlight
Samantha “Sam” Finney Therapy Technician
Sam is a current resident of Benton, AR. She has 2 brothers, 3 sisters, a great, loving Dad and Stepmom, and the cutest little boy you have ever seen! Sam attended the University of Arkansas at Fayetteville. In her spare time she likes
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to spend time outside swimming, hiking or just hanging out with her family. One day she would love to hike an active volcano in Hawaii. Sam joined our team in March of 2019. One of her proudest moments here to date is making a 100% on her 90 day therapy tech exam.
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When asked what her favorite part of the job is she says:
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“Interacting with patients and trying to make their day the best possible” - Sam Finney
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4 3 “...it was fun!!” “If pain could be fun, it was fun!!” 7 2
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- Doug K.
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