Athletes are naturally at an increased risk for experiencing injuries. This is not as a result of any particular health issue that athletes typically have in common. Instead, it is a simple exposure equation. The more frequently you push yourself to try new things, to engage in physical activity, or to push yourself to reach a new goal, the more you are going to increase your risk for potential injury.
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TENDONITIS & SPORTS Solutions to Keep Pain Away from Your Game
DEALING WITH TENDONITIS
is the fact that many athletes attempt to push past the pain of their initial injuries, which often leads to those injuries becoming more severe. Working with a physical therapist is especially important for athletes for this reason. A physical therapist can help identify potential issues with posture or form that may increase your risk for injury,help identifypotential injuriesas theydevelop, andassess theseverityofandbest treatmentoptions for those injuriesassoonaspossible,soyoualways knowexactlywhatyourbodyneeds to feelat itsbest.
time.Tendonitis is an incredibly common issue that causespain todevelop in the joints.Thiscan impact thehips,knees,elbowsorshoulders.Paincausedby tendonitis can impact everyday activities, making it exceedingly difficult to remain comfortable day to day or to remain active. Tendonitiscanmakesimpleactivitiessuchaspicking up a gallon of milk or attempting to put something away on a shelf over your head incredibly painful and challenging. Unfortunately, when tendonitis develops, it often sticks around. This means that pain that begins as frustrating and seemingly minor can quickly become chronic and incredibly painful. Working with a physical therapist is the best way to address tendonitispainearlyon, to improve rangeof motion and reduce the severity of your pain without having to turn to pain medications.
Athletes are naturally at an increased risk for experiencing injuries. This is not as a result of any particular health issue that athletes typically have in common. Instead, it is a simple exposure equation. The more frequently you push yourself to try new things, to engage in physical activity, or to push yourself to reach a new goal, the more you are going to increase your risk for potential injury. On more days than not, the injury won’t happen, but as everyathleteknows, itonly takesonebadday—one day when fatigue throws off your form just enough to cause your gait to be off, for you to feel a little distracted and not realize an obstacle is coming up, or justaflukeofamoment inwhichsomethinggoes wrongandyougodown.Whatmakesmattersworse
UNDERSTANDING TENDONITIS
While there are some sports injuries that happen after a bad day, there are others that develop over
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Understanding & Treating Tendonitis
Tendonitis is a common issue among athletes because it develops as a result of overuse. While the average person may engage in standard physical tasks such as walking or typing, an athlete takes that repetitive behavior to a new level. Consider a tennis player, for example. In addition to running and jumping, a skilled tennis player will spend hours every week swinging the racket, and this could result in added wear and tear on the elbows and wrists, not to mention the shoulders. Every bone in the body is connected with muscular fibers called tendons. The tendons are flexible, allowing the body to move more freely by letting bones stretch apart or move in one direction or another.Tendonitis occurs when the tendons become inflamed. Swelling in the tendons can make movement painful and difficult. Typically,whenpain iscausedasa resultof tendonitis, thepain is isolatedat thenotedareasof the body.This means that a tennis player may experience tendonitis in the elbow or shoulder, whereas a runner may be more likely to experience it in the Achilles tendon. In fact, this is why tendonitis in the elbow is frequently referred to as tennis elbow, while Achilles tendonitis is sometimes referred to as runner’s ankles or runner’s heels. TREATING TENDONITIS The best treatment for tendonitis is time. Unfortunately, this is something that many people are unable to give to an injury. When tendonitis develops, the best thing to do is to use ice and to relax thatpartof thebody.Takinga fewdaysoffofpracticeoraway fromyourworkoutmaybesufficient, but in other cases, this may require a few days in a wheelchair or on crutches, with the bulk of your weight off of the affected area. Working with a physical therapist can help you identify the best treatment methods for tendonitis. Your physical therapist can also help you identify the best range of motion and strength-building activities to reduce your likelihood of developing tendonitis.
Relieve Leg Pain In Minutes Try this movement to relieve your aches and pains.
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Loosens Stiff Legs
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Half-Kneeling Quadriceps Stretch (Ball) With an exercise ball behind you andstabilizedagainstawall,kneel on the floor and place the leg you would like to stretch against the ball. Your foot, ankle, and shin should rest against the ball and your knee should rest on the floor, withapillowunderneath ifneeded. Whilemaintainingstraightposture, shift your weight backwards, squeezing your leg against the ball,untilyou feelastretchacross the topofyour thigh.Holduntilyou feelanicestretchand repeatwith the opposite leg.
“Physical Therapy has officially come to an end for me. It sure is bitter sweet. I loved all the people at OSR. They are so fun and every time I go there is for sure a laugh or two, and now I’m ready for snowboarding season!” - Sunny
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October is National Physical Therapy Month! That’s right, an entire month dedicated to educating people about the benefits of Physical Therapy—and it couldn’t come at a better time. Winter is one of the most trying times of the year for people struggling with chronicpain.Add the riskof fallingdue to icyconditions and the cold weather that aggravates even the mildest arthritis issue and you’ll find a huge increase of those whowouldbenefit frompainmanagementandsupport. Take this month to learn some of the most important things you need to know about the benefits and perks of physical therapy: 1. Physicaltherapy ismostbeneficialwhenusedbefore an issue becomes chronic and even as a means to preventfuture injury. Yourphysicaltherapistcanprovide you an exercise regimen to help strengthen your body and keep joints healthy, flexible, and moving properly. Exercisingregularlycanhelpyouunderstandproper lifting mechanics and their importance in everyday life, such asmovingheavy furnitureor lifting itemsoff theground.
Your therapistcanalsohelpyoupracticeproperposture, as preventative to many different types of injuries. 2. The best thing that you can do is seek treatment as immediately following the development of your pain as possible. Muscle aches and joint pain tend to grow worse over time. The longer you let your pain go untreated, the more severe the pain is likely to become and more difficult to heal. Physical therapy can have a huge impact on alleviating pain from muscle and joint aches,but theearlieryoustart, thebetteroffyouwillbe. 3. Physical therapy is the best strategy to overcome chronic pain and is helpful at all ages. About 30% of adults over 18 struggle with chronic back pain, and that number is even higher for those who are over 65.
Turning topainmedicationonlymasks thepainwithout addressing the issue—meaning the pain always comes back.Yourphysical therapistwill tailor therapymethods to your needs, helping you achieve the best results possible. Areyoucloseorhaveyoumetyour insurancedeductible fortheyear? Ifso,October istheperfecttimeforphysical therapy.Patientswithfamilyplansorthosewhohavehad major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of- pocket expenses. This means that the cost of physical therapycouldbeminimalorcompletelycoveredbyyour insurance plan. Call us to get your aches and pains treated and get a head start on 2020!
ROQUEFORT PEAR SALAD INGREDIENTS • 1 head leaf lettuce • 3 pears • 5 ounces Roquefort cheese • 1 avocado • 1/2 cup thinly sliced green onions • 1/4 cup white sugar • 3 tablespoons red wine vinegar • 1 1/2 teaspoons white sugar • 1 1/2 teaspoons prepared mustard • 1 clove garlic, chopped • 1/2 cup pecans • 1/3 cup olive oil
• 1/2 teaspoon salt • Fresh ground black pepper to taste
DIRECTIONS In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfernutsontowaxedpaper.Allow tocool,andbreak intopieces.For thedressing,blendoil,vinegar,11/2 teaspoonssugar,mustard,choppedgarlic, salt,andpepper. Ina largeservingbowl, layer lettuce,pears,bluecheese,avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve. Recipe courtesy of Bobby Flay
OSR is now the official Physical Therapy Partner for Phoenix Rising Youth Soccer!
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HAPPY NATIONAL PT MONTH! SEE DETAILS INSIDE
GILBERT CLINIC 3345 S. Val Vista Dr. Gilbert, AZ 85297 P: 480.857.7123 F: 480.857.8250
PEORIA CLINIC 9784 W. Yearling Rd. Building B Suite 1520
NORTH PHOENIX CLINIC 2655 W. Carefree Highway
ANTHEM CLINIC 41125 N. Daisy Mountain Dr. Suite 121
Phoenix, AZ 85085 P: 623.434.4655 F: 623.434.4657
Peoria, AZ 85383 P: 623.412.2117 F: 623.412.2118
Anthem, AZ 85086 P: 623.551.9706 F: 623.551.9708
SUN CITY CLINIC 10474 W. Thunderbird Blvd. Suite 200 Sun City, AZ 85351
GLENDALE CLINIC 5810 W. Peoria Ave. Glendale, AZ 85302 P: 623.219.4242 F: 623.219.4244
SCOTTSDALE CLINIC 9375 E. Bell Rd. Scottsdale, AZ 85260
P: 480.265.2122 F: 480.264.7575
P: 623.219.4475 F: 623.219.4477
and
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TENDONITIS & SPORTS
Solutions to Keep Pain Away from Your Game
• Tendonitis & Sports • Understanding & Treating Tendonitis • October is National Physical Therapy Month! INSIDE:
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