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.
NOVEMBER 2019 N E W S L E T T E R Y O U R H E A L T H I S O U R P R I O R I T Y
E M P O W E R P H Y S I C A L T H E R A P Y
YOU CAN AVOID SURGERY AND LIVE AN ACTIVE LIFE!
ALSO INSIDE: • You Can Avoid Surgery And Live an Active Life! • Don’t Let Pain Leave You Out In The Cold • Exercise Essential • Fall Recipe
EMPOWERALASKA.COM
N E W S L E T T E R Y O U R H E A L T H I S O U R P R I O R I T Y
E M P O W E R P H Y S I C A L T H E R A P Y
NOVEMBER 2019
EMPOWERALASKA.COM
YOU CAN AVOID SURGERY AND LIVE AN ACTIVE LIFE!
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. 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 inthisarticlewillbedefinedas injuriestothemusculoskeletal system, including muscles, bones and tissues such as cartilage. Some of 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. 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 overstretching. 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,theknee isthemostcommonly injured joint. Orthopedicsurgeons 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. The team at Empower Physical Therapy can treat many orthopedic and repetitive motion injuries without the need for invasive surgeries or medications. In fact, most doctors have their patients try physical therapy first before recommending any other procedures. The licensed physical therapists and physical therapist assistants at Empower Physical Therapy can customize a program that addresses the weakness of your particular musculoskeletal system, allowing you to recover quickly and remain active. Even if you have an old injury, it is important to have it evaluated by our physical therapists to prevent long- term damage like arthritis. If you have sports or orthopedic injuries like tendonitis, arthritis, a stress fracture or low back pain, our therapists can design a treatment plan to promote improved function, wellness and minimize the risk of re-injury.
There is nothing more exciting than taking on a new challenge, sport or activity. For most of us, the thrill of accomplishing a physical goal is what we live for. However, are you prepared for it? The term “weekend warrior” means a person who doesn’t really train for what they are doing; they just go out and do it on the weekend. How do most injuries occur? Mostsports injuriesoccur from ill-prepared individualswho 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 runningandsportsactivities.Therefore, if theyarenot in topcondition, 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, allowingyou todoa lotofactivities.Keepyourselfhydratedandstretch often to maintain elasticity in your muscles. DON’T LET PAIN LEAVE YOU OUT IN THE COLD they are more prone to injury. Injuries increase as you age…
Before and after Knowing the right exercises to prepare for fitness activities is key. Our physical therapy experts have years of experience rehabilitating peopleafter injuriesandreturning thempain-free to theactivities they enjoy. What some people might not know is that physical therapists put specific exercise plans together based on your needs to prevent injury. If you do start to experience pain with activities, Empower PhysicalTherapycangetyouback toenjoyingyouractivitiespain-free. Call today to learn more how our programs can help you feel great! Preparing your body… It is importanttodosportsactivities, fitnessandahostofotherphysical activities tokeepyouhealthyandhappy.Witha littlebitofpreparation, you can easily do these activities and decrease your risk for injury. • Do stretch often • Do strength training
• Do coordination training • Do endurance training
WHAT OUR PATIENTS SAY SUCCESS STORY
“The care felt excellent!”
We are thankful for our patients, and the goals we see you accomplish!
Everyone; front desk, physical therapists, all have been very helpful and kind. We never feltrushedthroughanysession.Thecare felt excellent! There was even a complimentary
drinkstation.Feltwelcomed!Lovedhowexerciseswere printed and available through app or online portal. Overall, my mom said she had a great experience and pain relief.” - Daughter of Hue N.
DO MORE, FEEL BETTER & Save Money THIS HOLIDAY SEASON!
HAVE YOU MET YOUR INSURANCE DEDUCTIBLE THIS YEAR? If so, the cost of your physical therapy could be minimal or completely covered by your insurance plan. Do you have a family insurance plan? Have you had surgery this year? Have you used your insurance more than usual? If you answeredyes,youaremore likelytohavea$0balanceremaining on your out-of-pocket expenses. This means the cost could be minimal or completely covered by your insurance plan. Doyouhaveunusedmoney inyourHSAaccount?Closetohaving met your insurance deductible for the year? Now is the time to come in for physical therapy! Are you feeling aches & pains? Need to work on your core? Let us help you get a head start going into 2020, before your deductible renews again.
TURKEY PUMPKIN CHILI INGREDIENTS
• 2 cans green chiles • 2 cans white beans • sour cream • shredded cheese (try sharp cheddar for an extra bite) • sliced radishes • fresh cilantro leaves
• 2 cup chicken broth • 1 can pumpkin purée • 1 1/2 tsp ground cumin • 3/4 tsp chili powder • 1/2 tsp cinnamon • 1 tsp cayenne pepper • 1 lb ground turkey
• 1 large onion • 2 cloves garlic
DIRECTIONS In a 5-to-6 quart slow cooker, whisk together chicken broth, pumpkin purée, ground cumin, chili powder, cinnamon, and cayenne pepper. Add ground turkey, separated, and mix to combine. Fold in the onion, garlic cloves, green chiles, and white beans, and cook, covered, until the turkey is cooked through, 4 to 5 hours on high or 6 to 7 hours on low. Serve with sour cream, shredded cheese, radishes, and cilantro, if desired.
Courtesyof:goodhousekeeping.com/food-recipes/a14898/slow-cooker-turkey-pumpkin-chili-recipe-wdy0115
BRIDGE While on your back, bend your knees to bring your feet in toward your bum. Keep your palms flat on the ground. If your fingers can’t touch your heels, bring your feet in closer. You want your legs, hips, buttocks, and back to come off the ground and raise toward the ceiling. Hold for 30 seconds and repeat 3 times.
EXERCISE ESSENTIALS TRY THIS EXERCISE TO RELIEVE PAIN
HAMSTRING STRETCH - SUPINE While lying on your back, raise up your leg and hold the back of your knee until a stretch is felt. Hold for 30 seconds then repeat.
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