The Training Room_Staying active Through an Injury Special …

The Training Room Bulletin The Newsletter About Your Health And Caring For Your Body STAYING ACTIVE AND AVOIDING INJURIES

Don’t Let Fear of Pain Stop You From What You Love!


The Training Room Bulletin The Newsletter About Your Health And Caring For Your Body


old sprains and strains can stay around to haunt you if they have not been properly rehabilitated. Tendonitis Tendonitis is an inflammation of the tendons from overuse. This can be for a variety of reasons, but typically, that body part is taking the strain due to poor body mechanics. For example, tendonitis in the shoulder or elbow is typically from poor posture of the neck and upper back. This causes an altered movement in the shoulder and arm, increasing strain on the tendons. Physical therapy helps by relieving the inflammation and pain while restoring normal motion and posture. If you suffer fromaches, pains, or would just like tomove better than you used to, call The Training Room today to learn more about how physical therapy can help you LIVE LIFE PAIN-FREE! !

Whether you just like to play weekend sports, walk for exercise or are an avid athlete, injuries can happen from time to time. It’s easy to sustain an injury to your muscles, tendons, or ligaments if you do not train properly. At themicroscopic level, whenmuscles, tendons and ligaments are over-stretched, little tears form in the tissues. Your body normally heals quickly from this. However, the severity of the injury determines how long it will take to fully recover. Sprains and Strains Severe sprains and strains may require braces and even surgery. These can range frommild to severe. Realize that for even mild sprains, the body can take about 6 weeks to heal the soft tissue. That means adequate rest and rehabilitation is needed to fully recover from this type of injury. The recovery from this can be longer, (8 weeks or more!) and it is wise to have proper physical therapy rehabilitation to recover. Even

Are You Keeping up With YOUR RESOLUTIONS?

New Year’s Eve has come and gone, but how many resolutions have stayed intact? According to a study conducted by Strava, a social network for athletes, the majority of people give up on their resolutions by January 12th – not even two weeks after beginning them! So, why does this fate exist for so many people? Tied at the top for number one, the two most common resolutions across the United States are to eat heathier and get more exercise. These resolutions can be difficult to keep up with for a number of reasons, especially if they require significant lifestyle changes. Some of the most commonly reported reasons for ditching resolutions include: • Getting injured early on. • Lack of time. • Improper exercises, leading to pain or injury. • Lack of motivation.

Taking care of pain at the start. One of the biggestmistakespeoplemake iswaiting too long to treat their pain. If you’ve started a newworkout regimen and your legs feel achy the day after you begin, it would be in your best interest to rest and get them looked at if the pain persists. Many people try to push through the pain, increasing their likelihood of sustaining an injury that’ll take a good amount of time to heal – and therefore giving up on their goal altogether. Seeking help. Sometimes, getting started on a newgoal (andsticking to it!)canposechallenges. AtTheTraining RoomPT, we can help set you up with a plan for sticking to your resolutions. We can provide exercise tips with proper techniques, as well as nutritional tips for reaching your optimum levels of health and physical activity. For help with your resolutions, contact us today!

While these are all valid reasons, they are also entirely avoidable. Below you’ll find some helpful tips for keeping up with your resolutions – or starting them up again, if you’ve strayed away! Designatingtime. Nomatterwhatyourresolution may be, there is always a way to fit it into your busy schedule. Let’s say you want to train for a triathlon or you simply want to fit more gym time into your week. It’s difficult when you have a million things going on at once – you have to work, make meals, pick up the kids from school… Where can you find the time? Even if you take a half hour out of your day between driving the kids around or beginning your commute to work, you can still make a significant amount of progress by the end of the year.


“Before PT, I wasn’t able to drive, go upstairs, or even squat without pain. During the beginning few weeks of PT, we couldn’t figure out what was going on as I was still having pain with little things, like band walks and bridges, sometimes even just to touch. Once we figured it out, we eased our way back and now I can kneel, lunge, and squat. These things I have not been able to do without pain in about four years! I haven’t felt pain at all in over 4 weeks and I can finally say I am back to my full athletic self.” “Now I can kneel, lunge, and squat!”

-Abigail Deal


1. Aim for lucky number seven. Young and middle-aged adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who slept 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. E-cigarettes are popular, but they’re not completely problem-free.They don’t contain the harmful chemicals in cigarette smoke, but, they still do contain nicotine. So your goal should be to quit completely, not just switch to a less toxic version. 8. Clean up. Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).

Is It Time For A Tune-Up?

Call Today 856-874-1166 Let Us Help You Feel Better,

Move Better, Live Better with Physical Therapy Don’t ignore that nagging pain!


THE FREE EXAM IS IDEAL FOR PEOPLE SUFFERING WITH: AT ALL 3 OF OUR NEW JERSEY LOCATIONS Each FREE EXAMwill consist of a 25-minute one-on-one appointment with one of our physical therapists. The therapist will talk with you about the history of your problem. They will take measurements to test how well you are moving and to test your strength. After a thorough exam,we will give you a written plan of care, outlining: 1. The cause of your pain or problem. 2. A plan for successful treatment. If you are a past or present patient, call now to schedule your Free Exam. If you are referring a friend or family member, just give them the certificate included in this letter and have them call to schedule their Free Exam. THE EXAMS WILL BE HELD ON: >> THURSDAY, MARCH 28TH << In celebration of 15 years healing our community, we want to take time to celebrate those who have helped and supported us along the way. To do this we are offering a day of completely free exams for: • All past clients who have not been seen in PT in the past 2 months • All present clients who have another problem currently not being treated • All loved ones, family, friends, neighbors and co-workers of our past and present clients

•Ankle Pain •Difficulty/Pain with exercise • Limitation in activity level

•Neck Pain • Shoulder Pain • Knee Pain

• Lower Back Pain/ Sciatica

•Arthritis •Hip Pain

If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down steps, getting in and out of the car, sleeping AND/OR you are having pain with exercise such as running, biking, weight lifting, fitness classes, or swimming then this is an excellent opportunity to see our staff and find out the cause of your problem. Haddonfield (856) 616-8000 Call the specific location you would like to schedule your exam Cherry Hill (856)874-1166 Washington Township (856) 582-3400



THURSDAY, MARCH 28TH This is our big thank-you for allowing us to serve you. The free exams are for: • All patients who have not seen a PT in the past 2 months. • All present patients who have another problem not currently being treated. • All loved ones, family members, friends, neighbors, and co-workers of our past and present patients. Patient Appreciation Event F R E E E XAM C E R T I F I CAT E THE FREE EXAM IS IDEAL FOR PEOPLE SUFFERING WITH:

•Neck Pain • Shoulder Pain • Knee Pain

•Ankle Pain • Pain with exercise

• Lower Back Pain • Sciatica •Arthritis Pain


Cherry Hill (856)874-1166 Haddonfield (856) 616-8000 Call the specific location you would like to schedule your exam Washington Township (856) 582-3400

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