PerformanceTherapy: Tendonitis & Sports

Health & Wellness Newsletter by Performance Therapy Institute

TREATING UPPER EXTREMITY INJURIES IN AN ATHLETE NEWSLETTER Health & Wellness Newsletter July, 2019 How will physical therapy help an upper extremity injury? At Performance Therapy Institute, we’ll conduct a thorough evaluation to diagnose your upper extremity injury. Afterward, one of our dedicated physical therapists will design a personalized treatment plan based on the specific needs of the diagnosis and the symptoms that you are experiencing. We are happy to say that we also offer preventative screening and sports performance enhancement programs, designed to teach you the techniques he or she needs in order to prevent further injury in the future.

Our treatment methods are conservative and non- invasive, aimed at relieving pain and promoting healing. Our physical therapists incorporate specialized methods into their treatment plans as needed, such as manual therapy, ice and heat therapies, or ultrasound. They also provide patients with light stretching and exercise plans, in order to improve their range of motion and overall function in the affected area. The overall goal of physical therapy is healing and prevention. In addition to treating the injury, our physical therapists will help strengthen the affected area, in order to prevent additional injury from occurring. Our physical therapists will also

provide you with helpful warm-up and cool-down techniques for his or her sport, in order to lower their risk of sustaining another injury. If you have developed an injury in the hand, arm, elbow, or shoulder, contact us today to schedule a consultation. We’ll help diagnose the issue and get you started on the path toward recovery and returning to the beloved sport!

OUR PROGRAMS & SERVICES

• Fall Prevention • IASTM • Injury Prevention • Joint Mobilization • And Many More!

• Concussion Therapy • Cupping • Dry Needling • Electrical Stimulation • Ergonomics

www.performnashville.com

July, 2019

NEWSLETTER Health & Wellness Newsletter

DEALINGWITH TENDINITIS

INSIDE: • What is tendinitis? • Relieve Elbow Pain In Minutes • Patient Success Spotlight • Healthy Recipe

Whether you have joint pain or have been suffering for a long time, seeing a physical therapist at Performance Therapy Institute can help you return to a more active and pain-free life. Give us a call today:

• FRANKLIN (615) 465-6810 • NASHVILLE (615) 375-9091

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 every athlete knows, it only takes one bad day — 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 just a fluke of a moment in which something goes wrong and you go down. What makes matters worse 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 identify potential injuries as they develop, and assess the severity of and best treatment options for those injuries as soon as possible, so you always know exactly what your body needs to feel at its best.

Understanding tendinitis. While there are some sports injuries that happen after a bad day, there are others that develop over time. Tendinitis is an incredibly common issue that causes pain to develop in the joints. This can impact the hips, knees, elbows or shoulders. Pain caused by tendinitis can impact everyday activities, making it exceedingly difficult to remain comfortable day to day or to remain active. Tendinitis can make simple activities such as picking up a gallon of milk or attempting to put something away on a shelf over your head incredibly painful and challenging. Unfortunately, when tendinitis 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 tendinitis pain early on, to improve range of motion and reduce the severity of your pain without having to turn to pain medications.

Subscribe to receive our digital newsletters on our website today!

www.performnashville.com

WHAT IS TENDINITIS?

Tendinitis 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. Tendinitis occurs when the tendons become inflamed. Swelling in the tendons can make movement painful and difficult. Typically, when pain is caused as a result of tendinitis, the pain is isolated at the noted areas of the body.This means that a tennis player may experience tendinitis in the elbow or shoulder, whereas a runner may be more likely to experience it in the Achilles tendon. In fact, this is why tendinitis in the elbow is frequently referred to as tennis elbow, while Achilles tendinitis is sometimes referred to as runner’s ankles or runner’s heels. Treating tendinitis. The best treatment for tendinitis is time. Unfortunately, this is something that many people are unable to give to an injury. When tendinitis develops, the best thing to do is to use ice and to relax that part of the body. Taking a few days off of practice or away from your workout may be sufficient, 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 tendinitis. Your physical therapist can also help you identify the best range of motion and strength-building activities to reduce your likelihood of developing tendinitis. For more information about preventing or treating pain from tendinitis, contact us.

Call us today to schedule an appointment!

HEALTHY RECIPE

MUSHROOM & SPINACH CREPES INGREDIENTS • ½ cup whole-wheat flour • ¼ teaspoon salt • 3 large eggs • ½ cup low-fat milk • 2 teaspoons canola oil or melted butter • 1 tablespoon extra-virgin olive oil • 12 ounces sliced mixed mushrooms • ⅔ cup thinly sliced shallots • 1 teaspoon chopped fresh rosemary • ¼ teaspoon salt • 5 ounces baby spinach • ½ cup seltzer water • 6 tablespoons crumbled goat cheese DIRECTIONS Process whole-wheat flour, all-purpose flour, salt, eggs, milk and oil (or butter) in a blender or food processor until smooth. Transfer to a bowl, cover and refrigerate for at least 30 minutes or overnight. Heat oil in a large nonstick skillet over medium heat. Add mushrooms, shallots, rosemary and salt and cook, stirring, until the mushrooms are soft and have released their liquid, about 6 minutes. Stir in spinach a handful at a time and cook until wilted, about 4 minutes. Slowly whisk seltzer into the batter.Coata largenonstickskilletwithcookingspray;heatovermedium-highheat.Ladle⅓cupbatter into the center of the pan; immediately tilt and rotate the pan to spread evenly over the bottom. Cook about 30 seconds to 1 minute. Lift the edge, then quickly grasp the crepe with your fingers and flip. Cook about 20 seconds. Slide onto a plate. Repeat with the remaining batter, spraying the pan as needed and stacking crepes as you go. Spread a generous ⅓ cup of the mushroom filling in the center, leaving a 1- to 2-inch border. Top with 1 tablespoon goat cheese. Fold in the sides to make a square shape, leaving a “window” in the center. Repeat with the remaining crepes and filling. Garnish with rosemary, if desired.

CALL TODAY AT FRANKLIN: (615) 465-6810 ORNASHVILLE: ( 615) 375-9091!

Patient Success Spotlight

DISCOVER HOW TO LIVE PAIN-FREE

At Performance Therapy Institute, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get to Performance Therapy Institute if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

This is much better than I’ve ever hoped it could get! “I highly recommend Performance Therapy Institute to anyone needing physical therapy and interested in lasting outcomes. I have to admit I was somewhat skeptical. I’d battled with a painful Achilles’ tendon for years, exacerbated by a very busy tennis season. It would hurt every time I got done playing, and even stretching regularly and wearing a boot at night did not alleviate it. The doctor I saw for it recommended surgery if therapy didn’t help. Well, after just 4 weeks of therapy with Josh, it is almost as good as new. I haven’t felt this great in years. He did several strengthening exercises with me and they have made all the difference. I just came back from an entire weekend of long tennis matches, and have no problems whatsoever with my ankle. I’ve been able to stop wearing the boot at night, and my feet aren’t nearly as stiff in the morning as they used to be. This is much better than I’ve ever hoped it could get. I should also say that going to therapy wasn’t a drag. It’s a fun environment, there were always good conversations going on, and I ended up looking forward tomy twice-weeklysessions.Go toPerformanceTherapy Institute if you have any joints that hurt. You’ll be amazed by what these strengthening exercises can do for you!” – Sine T.

Fun & Games Print sudok http://1sudoku.co

Relieve Elbow Pain In Minutes Try this movement if you are experiencing elbow pain. 4 5 1 2

3 7

1 8

1

7

2 9

7

3 6 5

7 2

Stretches Elbow

9 5

6 8

4

www.simpleset.net

SIDELYING INTERNAL ROTATION STRETCH - SLEEPER STRETCH Start by lying on your side with the affected arm on the bottom. Your affected arm should be bent at the elbow and forearm pointed upwards towards the ceiling as shown. Next, use your unaffected arm to gently draw your affected forearm towards the table or bed. 2 1 9 6 5 1 8 6 5 7

5 1

7

2 8

5

4 9

8 7

3

8

7 1

7

8 1 4

6 4

5 3

http://1sudoku.com

n° 315825 - Level Hard

http://1sudoku.com

n° 329837 - Level Hard

www.performnashville.com

Page 1 Page 2 Page 3 Page 4

www.performnashville.com

Made with FlippingBook - Online Brochure Maker