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.
NEWSLETTER
LIVE FREE FROM ACHES & PAINS
SPORTS INJURIES & POST-SURGICAL REHAB
• Don’t Let Pain Sideline You! • Caffeine & Nutrition: Facts & Myths • Patient Success Story • Healthy Recipe INSIDE:
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JULY 2019
NEWSLETTER
SPORTS INJURIES & POST-SURGICAL REHAB
Exercise isan importantpartofahealthy lifestyle. Formanypeople,playingsports is afunwaytoburnextracalories,socialize,andgetfit. Unfortunately,thisalsomeans 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. Infact,manytimes,thosemostsusceptibletosports injuriesarepeoplewho have just started exercising or participate on a recreational level. Sports injuries inthisarticlewillbedefinedas injuriestothemusculoskeletalsystem, includingmuscles,bonesand tissuessuchascartilage.Themostcommonsports 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 is themostcommonly injured joint. Orthopedicsurgeons seemore than5.5millionpeopleannually forknee injuries,whichcan 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: Shinsplintsoccurwhen there isapainalong the largebone 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. TheteamatFirstChoicePhysicalTherapycantreatmanyorthopedicandrepetitive 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 First Choice 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 toprevent long-termdamage likearthritis. Ifyouhavesportsor orthopedic injuries like tendonitis, arthritis, a stress fracture or low back pain, our therapistscandesigna treatmentplan topromote improvedfunction,wellnessand minimize the risk of re-injury.
For more information about overcoming your pain, call 321-802-5814 to talk with your physical therapist!
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DON’T LET PAIN SIDELINE YOU!
INJURIES INCREASE AS YOU AGE Ifyouthinkbacktowhenyouwere inyour lateteens,youcouldgo intoafullsprint noproblem,takeaflying leapanddoawhole lotwithouttheslightestthoughtabout it.Asyougetolder,yourtissuesbecome lesselasticand infacta little“drier.”When yourmuscle,tendonand ligamenttissueshaveenoughwater,theyaresuppleand stretchy,allowingyou todoa lotofactivities.Keepyourselfhydratedandstretch 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 thempain-free to theactivities theyenjoy.Whatsomepeoplemightnot know is that physical therapists put specific exercise plans together based on yourneeds toprevent injury. Ifyoudostart toexperiencepainwithactivities,First ChoicePhysicalTherapycangetyoubacktoenjoyingyouractivitiespain-free.Call today to learn more how our programs can help you feel great! PREPARING YOUR BODY It is importanttodosportsactivities,fitnessandahostofotherphysicalactivitiesto keepyouhealthyandhappy.Remembertostretchregularlyandundergostrength, coordination,andendurancetraining.Witha littlebitofpreparation,youcaneasily do these activities and decrease your risk for injury.
There isnothingmoreexcitingthantakingonanewchallenge,sportoractivity.For mostofus,thethrillofaccomplishingaphysicalgoal iswhatwe livefor.However, areyouprepared for it?The term “weekendwarrior”meansapersonwhodoesn’t really train for what they are doing; they just go out and do it on the weekend. HOW DO MOST INJURIES OCCUR? Mostsports injuriesoccurfrom ill-prepared individualswho just jump intotheactivity without first increasing their strength, endurance and flexibility. Your muscles, tendons, ligaments and other tissues need to be warmed up to work properly. They takeenormousstrainduring runningandsportsactivities.Therefore, if they are not in top condition, they are more prone to injury.
CAFFEINE & NUTRITION: FACTS & MYTHS
Caffeine is found in different types of food and beverages with coffee, tea, and chocolate being the most common. Coffee’s caffeine amount can vary based on its processing differences and the longer a tea is steeped, the more caffeine it will contain. Is Caffeine Safe To Consume? Yes, current research suggests that moderate intake of caffeine does not increase the risk of developing osteoporosis, cardiovascular disease, or cancer. Contrary to popular belief, caffeinated drinks don’t causedehydration,especiallywithamoderate intake. What Is A Moderate Caffeine Intake? According to health specialists, caffeine intake in moderation for the average adult includes no more than 400 mg each day. If pregnant or lactating, the caffeine recommendation is300mgor lesseachday.
Caffeine does make us more alert, however, when consumed in large amounts, a person may notice restlessness, trouble sleeping, increased irritability and nervousness, and possibly an upset stomach. How Much Caffeine Is In My Coffee? A typical regularbrewedcoffeewillcontainanaverage of 150 mg of caffeine in an 8 oz (250 ml) cup. It’s important to remember that the average household mug and the common coffee shop cup is larger than 8 oz though. Tips For Consuming Less Caffeine Ifyou’re looking forways to lessenyourdailycaffeine intake, trymixing regularcaffeinatedcoffeewithdecaf or making lattes instead. Tea drinkers, try steeping your tea for fewer minutes or drink herbal teas, which are caffeine-free.
GET YOUR FREE DOWNLOAD! 5 SIMPLE WAYS TO STOP BACK & NECK PAIN WWW.MYFIRSTCHOICEPT.COM
SMOOTHIE BERRY ALMOND BOWL
PATIENT SUCCESS STORY
INGREDIENTS • ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain almond milk • 5 tbsp sliced almonds, divided • ¼ tsp ground cinnamon
• ⅛ tsp ground cardamom • ⅛ tsp vanilla extract • ¼ cup blueberries • 1 tbsp unsweetened coconut flakes
“I can’t thank your team enough!”
“I justcompleted4weeksof therapy formyshoulderpain.When Ifirststarted, I couldn’t sleep on my right side because the pain was so bad. Yesterday I was back on the tennis court doing overhead serves without pain! I can’t thank your team enough. From the kind and caring front desk staff to the therapists who kept encouraging me that I would get better.” - J.R.
INSTRUCTIONS Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.
1. Feel free to call us and ask to speak to your therapist. Has Your Pain Come Back? 2. Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. 3. If further assessment is warranted, your therapist might recommend you come in for an appointment. Call To Talk to Your Therapist Today 321-802-5814
IMPROVE LEG STRENGTH IN MINUTES Try this movement to improve leg strength.
Runner’s Step Stand in front of a box or step that is below the level of the knee. Step up onto the box and bring the opposite leg up towards your chest. Lower your leg down in a controlled manner. Repeat 6-10 times, alternating legs.
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