Exercise is an important part of a healthy lifestyle. For many people, playing sports is a fun way to burn extra calories, socialize, and get fit. Unfortunately, this also means the occasional sports injury or a flare up of an old injury or condition.
Performance For Life N E W S L E T T E R
How to Avoid Surgery After a Sports Injury
See Inside • How to Avoid Surgery After a Sports Injury
• Don’t Let Pain Sideline You • A Great Stretch for Mobility
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Performance For Life N E W S L E T T E R
How to Avoid Surgery After a Sports Injury
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 defined as injuries to the musculoskeletal system, including muscles, bones and tissues such as cartilage. The most common sports injuries include: Sprains. A sprain occurs when the connective tissue that joins the end of the bone with another is stretched or torn. Those connective tissues are known as ligaments. Sprains are caused by trauma 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. Exercise is an important part of a healthy lifestyle. Formany people, playing sports is a funway to burn extra calories, socialize, and get fit. Unfortunately, this also means the occasional sports injury or a flare up of an old injury or condition.
Strains. A strain occurs when a muscle or tendon is pulled, torn or twisted. Strains are non-contact injuries, such as those that occur from over-stretching. A common example of a strain is a muscle spasm. A back or neck strain is a very common injury treated in physical therapy. Knee Injuries. According to the U.S. Department of Health and Human Services, the knee is the most commonly injured joint. Orthopedic surgeons see more than 5.5 million people annually for knee injuries, which can 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 is a pain along the large bone 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.
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Sideline You
There is nothingmore exciting than taking on a new challenge, sport or activity. Formost of us, the thrill of accomplishing a physical goal is what we live for. However, are you prepared for it? How do most injuries occur? Most sports injuries occur from ill-prepared individuals who just jump into the activity without first increasing their strength, endurance and flexibility. Your muscles, tendons, ligaments and 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 could go into a full sprint no problem, take a flying leap and do a whole lot without the slightest thought about it. As you get older, your tissues become less elastic and in fact a little “drier”. When your muscle, tendon and ligament tissues have enough water, they are supple and stretchy, allowing you to do a lot of activities.
Before and after Knowing the right exercises to prepare for fitness activities is key. Our physical therapy experts have years of experience rehabilitating people after injuries and returning them pain-free to the activities they enjoy. What some people might not know is that physical therapists put specific exercise plans together based on your needs to prevent injury. Ifyoudostart toexperiencepainwithactivities,AchieveTherapy & Fitness 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
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Lying on your back with your knees bent, gently rock your knees side-to- side. Repeat 8 times on both sides.* *Always consult your physical therapist or physician before starting exercises youareunsureofdoing.
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Meet Our Athletic Trainers A big part of our injury prevention services at Achieve is our outreach services toareahighschoolsandotherathleticorganization.Theathletictrainingstaffat Achievehasover85yearsofcombinedexperience.Asweenteranewacademic yearandfallsportsseason,ourathletictrainerswillbeonthesidelinesatseveral area schools. Look for them in your community. Here is our starting lineup! Lacey Wilcox, PT, DPT, L/AT, cert DN Lacey graduated from the University of North Dakota with her bachelor’s degree in Athletic Training, then continuedontoreceiveherDoctorateofPhysicalTherapy in2011.She joinedAchieveTherapy in2012andcurrently servesParkRiver,ND,and thesurroundingcommunities. Lacey works at the Park River office of Achieve, where she specializes in outpatient orthopedics, chronic pain, and has training in CranioSacral Therapy Techniques and is an ASTYM certified provider.
Shayna Ruzicka, L/AT A native of Fordville, North Dakota, Shayna Ruzicka graduatedwithherBachelorofScienceDegree inAthletic Training from Valley City State University in 2016. She joinedAchieve inMay2017wheresheprovidesoutreach athletic training services to area schools. Shayna also serves as an instructor in our summer strength and
Heather Walsh, PT, DPT, ATC, cert DN Heather graduated from the University of Mary with a bachelor’s degree in Athletic Training and furthered her education at University of North Dakota, earning a Doctorate degree in Physical Therapy in 2004. Heather joined theAchieveTherapypartnership in2005.Heather treats patients at the East Grand Forks clinic where she
conditioning programming.
Sterling Hubbard, L/AT, SPT Sterling Hubbard is a native of Jamestown, ND, and attained his undergraduate degree in Athletic Training fromDakotaWesleyanUniversity in2016.Whileearning hisdegree,SterlingwasalsoamemberoftheDWUsoccer team. He is currently pursuing his Doctorate of Physical Therapydegreeat theUniversityofNorthDakotaandwill graduate in May. Sterling helps provide coverage at athletic events and is an instructor in our strength & conditioning program.
specializes inmanual therapy,chronicpain,vestibularandsport rehabilitation. She is advanced trained in PRRT techniques, functional capacity testing and certified in Astym technique.
Jeff Barta, MBA, ATC, CSCS AnativeofMichigan,ND,Jeffearnedhisundergraduate degree from the University of North Dakota in 1987 and his MBA from Troy State University in 2000. In addition tohiscertificationasanathletic trainer,Jeff isacertified strength & conditioning coach, TPI certified golf fitness trainer,TRXcertified trainer, IYCAyouthfitness instructor
Michelle Ellis, L/AT, PTA Michelle graduated from Moorhead State University in 1994 with a B.S. in Physical Education, Coaching, and Athletic Training. She is a partner and founding member of Achieve Therapy. She is the coordinator for Achieve Therapy’s Athletic Training services with area schools and helps provide event coverage for those
andFMScertified.Jeffhelpsprovideeventcoverage toareaschoolsandsports organizations. He is a partner and founding member of Achieve Therapy.
For more information about Achieve Therapy & Fitness, call us or visit achieve-therapy.com today!
organizations. Michelle is also a certified Wellness Coach, ASTYM certified, Advanced Frequency Specific Microcurrent and PRRT trained, and a TRX sports medicine suspension trainer.
Seasonal Recipe Skinny Orange Creamsicles
Ingredients
• 1 cup pineapple chunks • 1-2 tsp. vanilla extract • 1 tbsp. honey
• 2 cups unsweetened Greek yogurt • 1 orange
Directions In a high-speed blender or food processor, combine all ingredients. Process until completely smooth. Pour into popsicle molds and freeze until solid. Try swapping the orange with different fruit. Serves 6.Try blending in spinach for a boost of greens!
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