Do you have pesky pain you’re trying to kick? We understand that many people simply don’t have the time to keep coming back to physical therapy. Maybe you’re in school, you have a full-time job, you’re chasing after young children or grandchildren, or you’re a committed athlete who simply can’t be out of the game for that long. We get it – you’re busy! When you come in for an injury or pain relief, you want your physical therapy treatments to be a “one and done” deal. At Canyon Sports Therapy, we want the same for you! Give us a call today to hear more about our injury prevention services, and how we can make sure your treatment with us will nip your pain in the bud once and for all.
GETTING OFF THE SIDELINES Do you have pesky pain you’re trying to kick? We understand that many people simply don’t have the time to keep coming back to physical therapy. Maybe you’re in school, you have a full-time job, you’re chasing after young children or grandchildren, or you’re a committed athlete who simply can’t be out of the game for that long. We get it – you’re busy! When you come in for an injury or pain relief, you want your physical therapy treatments to be a “one and done” deal. At Canyon Sports Therapy, we want the same for you! Give us a call today to hear more about our injury prevention services, and how we can make sure your treatment with us will nip your pain in the bud once and for all.
www.canyonsportstherapy.com
Canyon Sports Therapy offers injury prevention screening to help determine your likelihood of experiencing an injury in the near future. Your body tells you in subtle ways what it can and cannot do – and we’re here to listen. How do we do this? First and foremost, we will analyze how your body bends, twists, and moves altogether. This can include watching how you squat and jump, testing your flexibility, and noting your range of motion. During an injury prevention screening, we are on the lookout for abnormalities, whether it be in wobbly landing positions, weak limbs, low range of motion, or overall issues with posture and technique. We will also take note of any painful areas and focus closely on those to get to the root of the problem. After your initial screening, your physical therapist will come up with a plan to help significantly lower your risk of future injury. This may include manual therapy, technique and form assistance, therapeutic exercise, or any of our additional services that your physical therapist sees fit. They may also send you home with some helpful tips and exercises that you can • Stretching your calves. This is something that you should do before and after every workout. When your calves become tight, the tissues of your fascia can pull and tear, causing injury. Stretching your calves can prevent muscles from stiffening, thus decreasing any painful risks. • Massaging your feet. If you think about it, our feet get quite the workout every single day – they literally hold us up! This can inevitably cause discomfort, especially if we are on our feet more than planned, or we complete a new, extensive workout that we are not used to. A simple remedy is to massage the soles of your feet with a tennis ball. If you are experiencing pain, you can also massage them with a frozen water bottle, which can relieve swelling. HOW CAN I PREVENT AN INJURY? do on your own to help prevent your risk of future injury. Some common tips for preventing injuries at home are:
• Exercising your toes. Toes may be a part of the body that you don’t think about a whole lot but working out your toes can actually have a lot of positive effects. By simply doing daily toe scrunching exercises, you can strengthen your arches and prevent painful conditions, such as plantar fasciitis. • Strengthening your back (and other commonly used body parts.) Did you know that back pain is the most globally reported source of pain? There’s a reason! Our backs do a lot of work throughout the day, and it is a long and tender part of everyone’s body. You can strengthen your back, stomach, and thighs by doing simple exercises, such as partial crunches and wall sits. These are all highly used parts of our body and strengthening them will both make it easier on your daily life and help prevent your risk of injury to them in the future! A study titled “Prevention of Sports Injuries: Systematic Review of Randomized Controlled Trials” from the Archives of Internal Medicine also stated that the prevention of sports-related injuries was highly associated with the use of: • Insoles • External joint supports • Multi-intervention training programs If you are an athlete and you feel your fitness regimen may be putting you at risk or wearing you down, these proven aids can help you significantly decrease your probability toward harmful and painful injuries. If you’ve suffered from pain and injury in the past, and you want to figure out how to stop them once and for all, schedule a consultation with one of our physical therapists today. We’d be happy to meet with you and create a plan for better health!
Sources https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/769864?resultClick=1
https://www.health.com/pain/tips-to-prevent-running-injuries https://www.webmd.com/back-pain/ss/slideshow-exercises
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EXERCISE ESSENTIALS A N E X E R C I S E F O R N E C K PA I N
Always consult your physical therapist or physician before starting exercises you are unsure of doing. NECK STRETCH Place one hand on the top of your head and the other on your rib cage as shown. Stretch neck towards the side until you feel a light stretch and hold for 2 seconds. Slowly return to the starting position. Repeat 6-10 times on each side.
Exercises copyright of
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SEASONAL RECIPE CHOCOLATE HAZELNUT BISCOTTI
INGREDIENTS • 1 1/3 cups all- purpose flour • 1/2 tsp baking powder • 1/2 tsp baking soda • 1/4 tsp kosher salt • 1/2 cup butter, softened
• 1/2 cup chocolate hazelnut spread • 1/2 cup sugar • 1/2 cup brown sugar • 1 egg • 1 tsp vanilla extract • 3/4 cup chopped toasted hazelnuts
DIRECTIONS Preheat the oven to 375 ˚ F. In a medium bowl combine the flour, baking powder, baking soda, and salt. Set aside. In another medium bowl combine the butter, chocolate hazelnut spread, sugar, and brown sugar. Using an electric mixer, cream the ingredients together, about 4 minutes. Add the egg and vanilla and beat until smooth, about 1 minute. Using a wooden spoon or rubber spatula, stir in the flour mixture until just combined. Add the hazelnuts and stir until just combined. Using a tablespoon measure, spoon out the cookie dough onto a cookie sheet, spacing the mounds about 4 inches apart. Use the tines of a fork to flatten the cookie dough. Bake until lightly golden around the edges, about 10 to 12 minutes. Use a metal spatula to transfer the cookies to a wire rack and let cool.
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