Run Injury Free

Health &Wellness The Newsletter About Your Health And Caring For Your Body

“Do You Know How to Prepare For A Run Safely? ” You Can Run Injury Free

We all know that running is great exercise for our bodies, but often people stop due to knee or lower leg pain. This can happen for a variety of reasons, but usually ones that we are not aware of. Over 50 million Americans deal with some sort of knee trouble, as the knees are the second most common injured joint, the first being the joints in the spine. Therefore, it is essential to know what you can do to prevent knee troubles from even starting. Most all knee and leg pain can be attributed to the following issues: • Poor muscular strength • Imbalance of muscular strength with certain muscles stronger and others weaker • Poor muscular coordination • Poor biomechanics of walking / running • Lack of flexibility


• You Can Run Injury Free • 5 ways To Improve Knee Pain • Staff News • Patient Spotlight • Exercise Essentials

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Health & Wellness The Newsletter About Your Health And Caring For Your Body

“ Solutions Will Guide You To The Finish Line Naturally!” You Can Run Injury Free

Don’t push through pain While feeling a stretching sensation or muscle burn is a normal part of exercising, feeling pain is not. Sharp or dull pain should be paid attention to and not pushed through. Make sure you are doing adequate warming up prior to exercising as muscles and tissues require internal lubrication to work properly. Warming up brings natural fluids to the area to help with lubrication, improving elasticity and function. In addition, make sure to properly stretch after exercising to ensure that flexibility is maintained and gained. Common Causes of Pain with Running: • Patellofemoral pain • Meniscus tears and pain • Osteoarthritis • Shin splints • Hamstring pulls • Achilles tendonitis Physical therapy for running injuries typically consists of stretching and strengthening exercises using stability balls, resistance bands, and body weight exercises, as well as foam rollers for massaging the muscles. Each runner—and injury—is different, which is why every individual should seek the professional advice of a physical therapist at Solutions Physical Therapy & Sports Medicine for how to treat their individual injury. Did You Know?... “Knee osteoarthritis? Surgery doesn’t have to be your only option for meniscus tear. Getting physical therapy first helps 60-70% of knee osteoarthritis patients avoid surgery. ”

- Katz JN, Brophy RH, Chaisson CE, et al. Surgery versus physical therapy for a meniscal tear and osteoarthritis. N Engl J Med. 2013

“What’s The Runner’s Guide To Healthy Knees? ”

5 Ways To Improve Knee Pain 1. Increase your Leg and core strength Do side planks, single leg squats, dead lifts, bridges and more. Speak with one of our professionals for how to perform these exercises correctly. 2. Maintain and improve flexibility With running and exercising it is very common for the powerful muscles in the leg to become tighter. For example, the hamstring and outer tissues of the leg (iliotibial or “IT” band) can become very tight, altering the mechanics of the knee causing pain. Stretch after every time you run and do adequate warm ups prior. Try integrating yoga and stretching into your routines. 3. Improve your balance and coordination Do balance exercises to build up your proprioception (sense of balance position). Exercises such as standing on one leg with and without eyes closed are important. Don’t forget to make sure you setup for safety when performing balance exercises by having a steady surface nearby Many casual runners, simply run, but do not perform other types of important exercises such as strengthening, balance and agility training. Mix up your workouts to include these other types of exercises. 5. Improve your running mechanics Differences in how your right and left sides move when you run and how your feet hit the ground can cause pain with running. The physical to hold onto when needed. 4. Improve your agility

therapists at Solutions can assess your running gait and record it to show you areas to improve. Seeing a Specialist If you have recurring knee pain or discomfort for more than 3 days, it is time to see a specialist. The ideal specialist to see is a physical therapist as they are medical experts in joint movement and function (kinesiology). A thorough evaluation needs to be done of your movement, walking patterns, strength, joint mobility, patella tracking and proprioception. Only then, can the true source of the pain be found, treated and help you understand what you can do to prevent it from returning. In addition, if you are an avid athlete, a physical therapist is key in helping you discover new ways to improve your movement and function, helping you improve your game. Get on the path to healthy knees and call us today for a free joint movement analysis. Discover how liberating it can be to run or exercise pain free.

Discover Our Active Injuries Program

Don’t let pain become a way of life Pinpoint the exact cause of your pain or injury!

Relieve your spinal pain! Do you suffer with a y of the following symptoms? • Pain while bending or reaching • Chronic back pain • Difficulty with stiffness and soreness • Pain from an old injury or accident • Difficulty completing simple tasks • Radiating pain to muscles and joints


CALL US TODAY 703-299-3111 Offer valid for the first 25 people to schedule. Expires 05-28-17.

Patient Success S P O T L I G H T

I’ve progressed remarkably quickly!

“Before going to Solutions I had been experiencing all the difficulties associated with a frozen shoulder. I had lost significant range of

motion to my left arm. I was unable to brush my hair or my teeth with my left arm. I couldn’t scratch my back or even drive without significant discomfort. By diligently following the advice and methods of staff members, I’ve progressed remarkably quickly. I attribute some of the success to having worked with almost everyone. Each therapist may have a slightly different approach and style. The collaboration among them in creating the best program for me has worked. It has been a team effort. Thank you for the encouragement. I am almost back to normal range of motion and look forward to working with the team towards the finish line.” - Gisele B.

You Have The Right To Choose Your Physical Therapy

Whether you want to come in because you’ve suffered a recent injury or you want to improve your physical health, tell your doctor about Solutions Physical Therapy & Sports Medicine. Get started feeling better today! See our physical therapists for: • Recent injury • Nagging aches and pains • Shoulder, wrist or elbow pain • Joint pain and movement problems • Walking or balance difficulties Call Us To Schedule An Appointment Today!

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CONNECT WITH SOLUTIONS PHYSICAL THERAPY & SPORTS MEDICINE Did you know that our clinic has its own Facebook page? Like the page to see fun photos of clinic activities and stay up-to-date on their happenings and events! We love staying in touch with our patients!

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Staff News

Learning The Latest Research To Help Our Athletes!

Christina Smith attended the continuing education course, “The Athlete and the Pelvic Floor” to better help our athletes with recurrent or chronic injuries. According to the latest research, the coordination of the pelvic floor with the rest of the muscular system can play a big role in chronic injuries. We’re looking forward to continuing to implement this latest research into the care of our patients!

Healthy Recipe

Brunch Parfait Eating Right Never Tasted So Good! 5 Ingredients

• 1/3 cup apricot preserves • 3 cups sliced strawberries • 2 cups greek yogurt

• 1/2 cup low-fat granola without raisins • 2 tablespoons slivered almonds, toasted Directions

Place apricot preserves in a mediummicrowave-safe bowl, and microwave at high for 10 to 15 seconds or until preserves melt. Add strawberries, and toss gently to coat. Spoon 1/4 cup yogurt into each of 4 parfait glasses; top each serving with 1/3 cup strawberry mixture. Repeat the layers with the remaining yogurt and strawberry mixture. Top each serving with 2 tablespoons granola and 1 1/2 teaspoons almonds. Serve immediately.

Exercise Essentials Try these exercises to help with aches and pains...

Strengthens Back & Core

Helps Strengthens Legs & Knees

QUAD STRETCH Sit sideways on a chair. Slide outside leg off chair - rest knee on a pillow or block if needed. Lift back foot and hold ankle. You should feel a strong stretch in your thigh. Hold for 30 seconds and repeat 6 times.

BRIDGE Lying on back, knees bent and feet hip distance apart. Feet close enough so they can be touched by the finger tips. Inhale lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 5 times.

Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.

Think Solutions PT FIRST

Why You Need To Come In For Another Check-Up:

� Move without pain � Bend and move freely � Balance confidently and securely

� Sit for long periods comfortably

� Walk for long distances � Live an active and healthy lifestyle

Take Care Of Your Aches & Pains Before It’s Too Late!

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