ReQuest: How To Avoid Common Active injuries

NEWSLETTER Health & Wellness Newsletter Live Life Pain-free

Shauna began her interest in massage because of her fascination with kinesiology, the study of movement. She went to massage school to learn GETTING TO KNOW THE TEAM! SHAUNA LILLYWHITE, MASSAGE THERAPIST


• Avoid Common Active Injuries • Exercise Essentials • Patient Success Spotlight • Healthy Recipe • 4 Tips To Help Prevent Injuries • Do What’s Good For The Heart

how body movements affect our day to day lives. After 12.5 years at ReQuest, Shauna specializes in chronic pain, postural issues and auto-immune conditions. She enjoys listening to each patient during each session to better understand their pain, as well as develop relationships with them. Patients continue working with her because of their trust in her and the results they are able to see and feel. When she’s not at ReQuest, she enjoys snorkeling, canoeing and working on her photography.


• Injury Treatment • Vestibular Fall Treatment

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Live Life Pain-free

Health & Wellness Newsletter



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

Whether you just like to play weekend sports, walk for exercise or are an avid athlete, injuries can happen from time to time. It’s easy to sustain an injury to your muscles, tendons, or ligaments if you do not train properly. At the microscopic level, when muscles, tendons and ligaments are over- stretched, little tears form in the tissues. Your body normally heals quickly from this. However, the severity of the injury determines how long it will take to fully recover. Sprains and Strains. Severe sprains and strains may require braces and even surgery. These can range from mild to severe. Realize, that for even mild sprains, the body can take about 6 weeks to heal the soft tissue. That means adequate rest and rehabilitation is needed to fully recover from this type of injury. The recovery from this can be longer, 8 weeks or more and it is wise to have proper physical therapy rehabilitation to recover. Even old sprains and strains can stay around to haunt you if they have not been properly rehabilitated. Tendonitis. Tendonitis is an inflammation of the tendons from overuse. This can be for a variety of reasons, but typically, that body part is taking

• GAINESVILLE: (352) 373-2116 • TIOGA CENTER: (352) 692-2131

the strain due to poor body mechanics. For example, tendonitis in the shoulder or elbow is typically from poor posture of the neck and upper back. This causes an altered movement in the shoulder and arm, increasing strain on the tendons. Physical therapy helps by relieving the inflammation and pain while restoring normal motion and posture. If you suffer from aches and pains, or would just like to move better than you used to, call ReQuest Physical Therapy today to learn more about how physical therapy can help you LIVE LIFE PAIN FREE!

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Stretch. Stretching is one of the most important ways to prevent injuries. Your muscles and other tissues require oxygen, nutrients, and blood flow to be elastic. Stretching helps bring these things into the tissues making them more elastic and allowing them to stretch more. This prevents over- stretching and tearing. Hydrate and nutrition. Your body is more than 70 percent water and therefore requires water to be supple and function at its best. Without adequate water and nutrition, your body’s tissues are more prone to injury. Hydrate and make sure you replenish the electrolytes you lost during activity with a sports drink like Gatorade. Stay within your abilities. We have all heard of the term “weekend warrior” which means a person that has not prepared their body at all to go out and do extensive sports or activities on the weekend. Typically, this person is more prone to injury, just because they are not prepared. If you have a hard time running, then you wouldn’t go out and do a marathon. Make sure that you train properly and safely for the sport or activity you would like to try. Wear proper equipment. Make sure you have the right equipment to prevent injuries when doing activities. Good running shoes, proper hiking boots, helmets and much more can make the difference when it comes to preventing injury. Still concerned that you may injure yourself during activity? Contact us today for a consultation! We will help you return to a pain-free and active lifestyle!

Call us today to schedule an appointment!



INGREDIENTS • 1 orange • 3 cups water • 2 (11.3 to 12 oz) cans pear nectar • 1 tbsp honey (optional)

• 4 inches stick cinnamon • 1 tsp whole cloves • 6 tea bags • Small orange slices, halved (optional) • Stick cinnamon (optional)

DIRECTIONS Using a vegetable peeler, remove three wide strips of peel from the orange; set peel aside. Juice the orange into a large saucepan. Add the water, pear nectar and honey (if using) to orange juice in saucepan. For spice bag: Place the 4 inches of stick cinnamon, the cloves and the orange peel strips in the center of a 6-inch square of double-thickness, 100%-cotton cheesecloth. Bring corners together and tie with 100%-cotton kitchen string. Add spice bag to pear nectar mixture. Bring mixture to boiling; reduce heat. Cover and simmer for 10 minutes. Remove from heat. Add tea bags; cover and let stand for 5 minutes. Remove tea bags and spice bag; discard. Serve in warmmugs. If desired, float orange slices on top of individual servings and serve with additional stick cinnamon.

1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Patient Results page) 3. Tell us how we’ve done! Click on the “Review Us” button on the top right corner of the page. INSTRUCTIONS:

Patient Success Spotlight


FEBRUARY 2ND • 10-11AM Taste How Delicious Weight Loss Can Be! FEBRUARY 23RD • 10-11AM Balance and Fall Prevention ReQuest Physical Therapy will present the Weight Loss Workshop on February 2nd, & the Balance & Fall Prevention Workshop on February 23rd at Gainesville Health & Fitness.

Register today! Limited seats available. Gainesville Health & Fitness 4820 W Newberry Rd 32607 Don’t delay! Register by calling 337-439-3344

Helped me finish the last, most important meet of my senior year! “I have had the pleasure of working with Ricky for the past 4 years of my swim career. Ricky has attended the majority of my main competitions throughout my college career and tending to dozens of athletes in this time. He understands howmy body works and what needs to be done just by explaining to him what feels off, tight, painful, weird, or weak. During one of my races I was approaching a wall and felt a pop in my groin. When I finished the race I could not walk well and could only think about the amount of pain my groin was in. It turns out mid-race I had pulled my groin in the middle of one of the biggest most important swim meets of my senior year. Ricky treated me twice a day everyday for the remainder of the meet as I still had about 8 swims left. Ricky helped me finish the last, most important meet of my senior year as a Florida Gator. Some say that meet for me was the greatest short course performance in the history of swimming but many do not know I did the last half of it with a pulled groin. Without Ricky, this would not have been possible.” - Caeleb Dressel: Olympic gold medal winner



Limited to the first 25 callers. Expires 02-28-19

Seek Out Stress Relief With MASSAGE THERAPY

Therapeutic massages has a number of applications that have become a popular addition to standard treatments. Massage promotes a variety of health benefits and can actually help to slow down the aging process and decrease stress. Below are some common benefits of regular massage:

Relieves Effects of Stress • Triggers your body’s natural relaxation response • Reduces tension held in your muscles

• May help to reduce anxiety • Helps to restore a calm mind

General Health • Promotes healthy skin • Relaxes tense muscles • Improves joint mobility • Encourages general relaxation • Helps you to achieve more restful sleep Combat Effects of Aging • Enhances tissue elasticity • Promotes healthy skin • Relieves muscle aches and stiffness

Massage Testimonial “The muscle spasms and upper back pain have been debilitating. With the help of massage therapist Shauna Lillywhite, I have found pain relief. It seems like Shauna can feel my pain through her fingers as she steadily works though all the trigger points and tense problem areas. Shauna knows how to ask the right questions, and listens to how the body responds in order to get the best results. I would greatly recommend Shauna for your next massage.”

Exercise Essentials Try this exercise to keep you moving...

About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.

IT BAND STRETCH - SIDELYING Lie on your side. Pull ankle of upper leg back as if stretching your quad. Put the ankle of your lower leg on the outside of your knee. Apply pressure downwards to feel a stretch along the side of your thigh. Hold for 5 seconds repeat 6 times on each side. Exercises copyright of

Strengthens Knees

CLAM SHELLS While lying on your side with your knees bent, draw up the top knee while keeping contact of your feet together. Do not let your pelvis roll back during the lifting movement. Slowly lower leg back down. Repeat 10 times.

Strengthens Hips

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Why You Need To Come In For Another Check-Up:

� Move without pain � Bend and move freely � Balance confidently & securely

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle

Think ReQuest FIRST

Take Care Of Your Aches & Pains Before It’s Too Late!

Gainesville: (352) 373 2116 Tioga Center: (352) 692 2131

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