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.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
HOW YOU CAN AVOID SURGERY AFTER A SPORTS INJURY
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• Don’t Let pain Sideline You • Patient Success Spotlight • Free Laser Therapy Consultation • Practice News
Health &Wellness The Newsletter About Your Health And Caring For Your Body
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HOW YOU CAN AVOID SURGERY AFTER A SPORTS INJURY
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 Lonoke 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 Lonoke 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.
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 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. 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, the knee is the most commonly injured joint. Orthopedic surgeons
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DON’T LET PAIN SIDELINE YOU
Before & 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, Lonoke Physical Therapy 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.
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 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.
• Do stretch often
• Do strength training
• Do coordination training
• Do endurance training
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Patient Success Spotlight
Meet Jaxson. He is one of our athletes that has worked so hard to get back to playing baseball. He has gone from not being able swing a bat or throw a ball to playing in the games again. Good job Jaxson! You have worked so hard and have come so far since starting therapy. Check out his Improvement Report below. “When I first started therapy I was in a lot of pain and in a sling. For the first month and half I was just trying to get my elbow to move. I was very frustrated because I couldn’t play baseball. Then I was in the range of motion brace and still couldn’t move much. As therapy went on, I got stronger and now I’m able to play sports. I can now do anything I was able to do before. I’m very grateful for therapy.” — Jaxson
Outstanding RESULTS “Before starting therapy, I could barely walk and definitely couldn’t run or jump. It was hard to walk around school. I can now run and jump. I also can play volleyball again.” — K.D. “I now have the ability to run, walk and jump. I am also paying basketball again.” — E.T “I can finally cheer without pain!!!” — M.P.
Move Freely • Alleviate Pain Naturally • Have More Energy Enjoy Activities Pain Free • Be Stronger
Soothe Pain Ease joint pain Improve blood flow & oxygen circulation Optimize sports performance Accelerate healing from injury Prevent issues from becoming chronic Laser Therapy Can:
Don’t let pain become a way of life Call to schedule your free consultation with complimentary laser treatment! FREE LASER THERAPY CONSULTATION
Lonoke: 501-676-5540 ProMotion: 501-945-0200
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Exercise & Mental Health
Practice News!
Exercise & depression. Maintaining an exercise schedule can prevent you from relapsing. It promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise & anxiety. Anything that gets youmoving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head. Exercise & ADHD. Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. Exercise & PTSD or trauma. Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of thinking about other things, pay close attention to the physical sensations in your joints andmuscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking, running, or dancing—are some of your best choices.
Fiona’s birthday is August 16th. Happy Birthday, Fiona!
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A Great After School Snack: PB & J Bars
INGREDIENTS • 1 box yellow cake mix • 1/2 cup vegetable oil • 2 eggs • 1 cup creamy peanut butter • 1 1/2 cups of your favorite jam
INSTRUCTIONS Preheat oven to 350 degrees. Grease one 9x13 inch pan. In a mixing bowl, combine cake mix, oil and eggs with an electric mixer. Beat in peanut butter. Spread 2/3 of the mixture across the bottom of your pan. Spread your jelly across the top of your base layer in your pan. Take the remaining 1/3 of your peanut butter batter and dot it across the top. When it bakes, it will spread out. Bake about 30 minutes or until the bars are brown around the edges. Let the bars cool on the counter at least 30 minutes before slicing and serving.
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Exercise Essentials Exercises are for a sprained ankle, one of the most common sports injuries.
ABC’s Sit in a chair with your leg straight and foot raised off the floor. Without moving your whole leg, use just your foot and write the letters of the alphabet with your big toe. Repeat twice.
Calf Raises Stand in front of a supported surface. Go up on tip toes and slowly back down. Repeat 20 times.
Heel/Toe Walking Using a hallway wall or supported surface, walk on the heels of your feet, turn around and walk back on your toes. Repeat twice.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Ask us how you can win, too! Congratulations to Our Winner!
May LPT Attendance Winner Mr. Charlie
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