FitnessLab. Getting Back In The Game

N E W S L E T T E R

GETTING BACK IN THE GAME A V O I D I N G S U R G E R Y A F T E R A S P O R T S I N J U R Y !

ALSO INSIDE

ARE YOU SUFFERING FROM SEASONAL AFFECTIVE DISORDER? PATIENT SUCCESS SPOTLIGHT •DON’T LET YOUR PAIN SIDELINE YOU

N E W S L E T T E R

GETTING BACK IN THE GAME A V O I D I N G S U R G E R Y A F T E R A S P O R T S I N J U R Y

Exercise is an important part of a healthy lifestyle. For many people, playing sports isa funway toburnextracalories,socialize,andget 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 in this article will be defined as injuries to the musculoskeletal system, includingmuscles,bonesandtissuessuchascartilage.Themostcommon sports injuries include: SPRAINS . A sprain occurs when the connective tissue that joins the end of the bonewithanother isstretchedor torn. Thoseconnective tissuesareknownas ligaments. Sprainsarecausedby traumasuchasa fallorblow to thebody 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. Strainsarenon-contact injuries,suchas those thatoccur fromoverstretching. A common example of a strain is a muscle spasm. A back or neck strain is a very common injury treated in physical therapy. KNEEINJURIES .AccordingtotheU.S.DepartmentofHealthandHumanServices, theknee isthemostcommonly injured joint. Orthopedicsurgeonsseemorethan

5.5 million people annually for knee injuries, which can include runner’s knee (painortendernessclosetothekneecapatthefrontsideoftheknee),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. SHINSPLINTS . 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 isusuallydue topooralignmentof thebody,orweakness in the leg muscles. TheteamatTheFitnessLabcantreatmanyorthopedicandrepetitivemotion injuries without theneed for invasivesurgeriesormedications. In fact,mostdoctorshave theirpatientstryphysicaltherapyfirstbeforerecommendinganyotherprocedures. The licensed physical therapists and physical therapist assistants at The Fitness Lab can customize a program that addresses the weakness of your particular musculoskeletalsystem,allowingyoutorecoverquicklyandremainactive. Even if youhaveanold injury, it is importanttohave itevaluatedbyourphysicaltherapists toprevent long-termdamage likearthritis. Ifyouhavesportsororthopedic 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.

A R E Y O U L E T T I N G B A C K PA I N H O L D Y O U B A C K ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !

“I have been going to FitnessLab for well over a year and my wife has been going since they opened. Matt and his staff truly care about helping you move the way you should move. They are friendly, helpful, and provide a ton of services. You can do traditional movement training, exercise, and physical therapy. Go talk to Matt, he’s a great human and he knows what he’s doing. When I started going here, it hurt when I walked because I had plantar fasciitis pretty bad. Now I am moving easier, lifting weights, and able to walk without the pain in my feet.” PAT I ENT SUCCESS STORY

ARE YOU SUF F ER I NG FROM SEASONAL AF F ECT I VE D I SORDER?

figures emphasize the importance of exercising throughout the winter, especially if your goal is health and well-being as well as a trim waistline. Try the tips for maintaining your winter exercise routine this winter: • Arrange your schedule to start and end later or earlier so that you can exercise outside after sunrise or before sundown. • Get outside to walk, jog, run, snowshoe, or cross country ski. The exposure to sunlight can help increase your vitamin D levels and elevate your mood. • Enlist the services of a personal fitness trainer. Many people find meeting with a personal fitness trainer helps them stick with their exercise routine. Personal fitness trainers also can help vary workouts to keep them interesting and effective. GET PROFESSIONAL HELP FOR SAD IF YOU NEED IT Although lack of sunlight and activity often are culprits of seasonal affective disorder, genetics and hormonal changes also may contribute to the condition. If exercise alone doesn’t improve your mood and your sadness persists for more than 2 weeks, schedule an appointment with one of our physiotherapists. We will provide you with techniques in addition to exercise to manage stress. References: RosenLN,TargumSD,TermanM.Prevalenceofseasonalaffectivedisorderat four latitudes.PsychRes.1990.31;131-144. RosenthalNE.Winterblues:everything youneed toknow tobeatseasonalaffectivedisorder.NewYork,NY:GuilfordPress;2006. BlumenthalJA,BabyakMA,DoraiswamyPM,etal.Exerciseandpharmacotherapy in the treatmentofmajordepressivedisorder.PsychosomMed. 2007;69(7):587-96. Centers forDiseaseControl (CDC)andPrevention.CDCFeatures. Insufficientsleep isapublichealthepidemic.www.cdc.gov/features/dssleep/. AccessedNovember1,2016. Centers fordiseaseControlandPrevention.AlcoholandPublicHealth.Frequentlyaskedquestions.http://www.cdc.gov/alcohol/faqs.htm.Accessed November1,2016.

Has your mood darkened with the shorter days and longer nights of fall and winter? If you’re like many people, getting less sunshine and being less active this time of year can contribute to feelings of sadness and apathy that may be associated with Seasonal Affective Disorder (or SAD). The good news is that regular exercise can help boost your mood and guard against symptoms of seasonal affective disorder. EXERCISE AND SEASONAL AFFECTIVE DISORDER According to the Centers for Disease Control (CDC) and Prevention, 14 percent of people in the United States experience SAD (also known as seasonal depression). But research shows that many people can manage or avoid SAD with 30 to 60 minutes of exercise and 20 minutes of exposure to sunlight each day. In addition, data show exercisers have lower rates of recurrent depression compared with study participants who do not exercise. These

IF YOU’RE INTERESTED IN THERAPY OR PERSONAL TRAINING, VISIT FITNESSLABCO.COM OR CALL 303.800.2829

GREENWOOD VILLAGE LOCATION IS NOW OPEN! The Fitness Lab is excited to announce our newest location at Greenwood Village inside Viking Power Fitness! Come visit us!

DON ’ T L E T YOUR PA I N S I DE L I NE YOU !

water, they are supple and stretchy, allowing you to do a lot of activities. Keep yourself hydrated and stretch often to maintain elasticity in your muscles. 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. If you do start to experience pain with activities, The Fitness Lab can get you back to enjoying your activities pain-free. Call today to learn more how our programs 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 stretches, strength training, coordination training, and endurance training to decrease your risk for injury. can help you feel great! Preparing your body…

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? 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

8755 E Orchard Rd #604 Greenwood Village, CO 80111

HAS YOUR PA I N COME BACK?

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Call us and ask to speak to your therapist.

Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. If further assessment is warranted, your therapist might recommend you come in for an appointment. NOW ACCEPTING CIGNA INSURANCE Good news! Both Fitness Lab locations are now accepting Cigna insurance for Physical Therapy services.

Visit fitnesslabco.com or call your physical therapist at 303.800.2829 to learn more health and pain relief tips and schedule your next appointment!

EXERC I SE ESSENT I AL S USE THIS EXERCISE TO RELIEVE KNEE PAIN

Knee Squeeze Stand with good posture, and a foam roll or pillow between knees. Reach overhead, engage core, squeeze foam roll or pillow. Bend forward at the hips, reaching toward toes. Repeat 6 times. Alwaysconsultyourphysical therapistorphysician before starting exercises you are unsure of doing.

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