FyzicalLasCruces: Injury Prevention

Newsletter by FYZICAL Therapy & Balance Centers

NEWSLETTER THE

ORIGINALLY KNOWN AS

GET BACK IN THE GAME WITH RELIEF FOR YOUR SPORTS INJURY!

INSIDE: • How Can Physical Therapy Help? • Sudoku Puzzle

• Healthy Recipe • #BOUNCEBACK

NEWSLETTER THE

ORIGINALLY KNOWN AS

GET BACK IN THE GAME WITH RELIEF FOR YOUR SPORTS INJURY!

Whether you have pain or have been suffering for a long time, seeing a physical therapist at FYZICAL Therapy & Balance Centers can help you return to a more active and pain-free life. Give us a call at the location nearest you! Whether you rolled your ankle on the soccer field, swung your bat too aggressively on the baseball diamond, or strained your back while hiking your favorite trail, FYZICAL can help you find relief. Your treatment plan will be dependent upon the nature of your injury, your health history, and whether or not the injury requires surgical intervention. If you’ve sustained a sports injury, please contact us as soon as possible. Any injury left untreated can become more severe over time. Sports injuries can typically be placed into two categories: acute or overuse. Acute injuries are caused by a single specific incident, such as:

Did you know that according to the U.S. Centers for Disease Control, over 2 million high school athletes suffer from sports-related injuries annually? Additionally, 3.5 million kids under the age of 14 also receive treatment for sports-related injuries annually. This doesn’t even include the number of adult athletes that get injured from a sport. This also doesn’t include the risk of coming off a 3-month COVID-19 pause back to a shortened pre-season. It is important you focus on injury prevention. Whatever age you are, or level of physical ability you may have, physical therapy can help you in enhancing the healing process of a sports injury. With our sports injury rehabilitation programs, you will be able to get back to doing the activities you love in no time. If you are looking for a quick and easy way to get off the sideline and return to your sport, contact FYZICAL today to consult with our athletic trainers and physical therapists. I have a sports injury – how did that happen? “Sports injury” is a term that can be used to describe any injury sustained while exercising or performing some sort of athletic activity. There are two ways in which sports injuries can occur: suddenly, such as one football player colliding with another, or over time, through repetitive motions, such as improperly lifting heavy weights at the gym or running in ill-fitted shoes. Simply put, anything that results in pain while performing physical activity can be considered a sports injury.

• Sprains • Strains • Fractures • Tears

Overuse injuries are caused by excessive repetitive movements over time. Some examples of overuse injuries include: • Jumper’s knee • Flexor tendinitis • Shin splints

• Tennis elbow • Golfer’s elbow

fyzical.com/las-cruces | fyzical.com/northwest-el-paso

HOW CAN PHYSICAL THERAPY HELP?

The overall goal of physical therapy is healing and prevention. In addition to treating the injury, our team will help strengthen the affected area, in order to prevent additional injury from occurring. Our athletic trainers and physical therapists will also provide you with helpful warm-up and cool-down techniques for your sport, in order to lower your risk of sustaining another injury. At FYZICAL, our sports medicine team will create a treatment plan for you, based on your individual needs. Physical therapy is a natural and holistic approach to healing, including services such as: • Injury prevention. This includes summer camps to stay in shape and correct movement patterns to prevent injuries. A few weeks of prevention goes along way to keep you in the game. • Manual therapy. This may include massage or joint mobilizations. • Modalities. This may include specialized treatments that your physical therapist has been certified to perform, such as ultrasound or electrical stimulation. • Therapeutic exercises. This may include any targeted movement to help you find relief, including, but not limited to: area- specific exercises, balance and coordination exercises, muscle performance exercises, range of motion exercises, posture exercises, and relaxation exercises. Physical therapy has been proven to be successful in treating both acute and chronic injuries, such as ligament sprains, muscle strains, plantar fasciitis, bursitis, tendinitis, and more. You will learn

about what your body is experiencing and the recovery process it will go through. You and your team will work together to help you reach your physical goals, allowing you to be engaged and active in your rehabilitation. Physical therapy offers so much more than current symptom relief - it offers sports injury prevention and natural performance enhancement. If you are an athlete suffering from a sports-related injury, don’t waste any more time on the sidelines. Take your recovery to the next level with our sports medicine team. Confirm your appointment with one of our experienced staff today and get started on the right track toward returning to the sport you love!

Call us today to schedule an appointment!

SUDOKU Print sudoku http://1sudoku.com

VEGAN CHICKEN SALAD

5 INGREDIENTS •1 cup cooked/canned chickpeas, lightly mashed •8 oz seitan, finely diced •1/2 cup slivered/sliced roasted almonds •1 cup diced celery (about 2 stalks) •1/3 cup chopped fresh dill •1/4 cup chopped scallions (about 2 medium scallions) 2 3 8 6 2 1

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•2 tbsp red wine vinegar •Salt & pepper to taste

•1 garlic clove, minced •1/4 cup vegan mayo

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2 DIRECTIONS Place the chickpeas into a medium bowl and roughly mash them with a fork or potato masher. Add the remaining ingredients and stir until fully mixed. Taste-test and adjust any seasonings to your liking. Chill or serve immediately. 9 4 7 8 9 8 6 5

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http://1sudoku.com Source: https://www.connoisseurusveg.com/seitan-chickpea-salad-with-dill-and- almonds/ n° 229777 - Level Medium

http://1sudoku.com

n° 222047 - Level Medium

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fyzical.com/las-cruces | fyzical.com/northwest-el-paso

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FREE WORKSHOPS FYZICAL Therapy & Balance Centers 1181 Mall Drive Suite C Las Cruces, NM 88011 LAS CRUCES WORKSHOPS Held on Zoom!

#BOUNCEBACK

JULY 22ND 6:30PM Balance

This workshop is for you if you are suffering from: • Geriatric fall risk • Elderly • Movement disorders

• Concussion • Post hip surgery • Post knee surgery • Amputee • Dizziness/vertigo

AUGUST 5TH 6:30PM Rotator Cuff

Three important aspects to consider when returning to sports after a prolonged break and a short pre-season. 1. Physical Fitness Two weeks with little or no physical activity resets your need to restart your conditioning. Use the 50/70/80/90 rule when building back. Week 1 is at 50% of normal, week 2 at 70&, week 4 at 90%. 2. Heat Acclimatization Once fitness is established, gradually increase exercise in heat over a minimum of 7 days. Full heat acclimatization takes 10-14 days. 3. Injury Prevention Prevention training programs require more than 1 type of exercise (strength, balance, agility, plyometrics, flexibility), 3 types of exercise for 2-3 weeks is needed to prevent injuries such as ACL tears, ankle sprains, and muscle strains. Call us to learn more about our Bounce Back program designed to help athletes return to sports safely after a summer/COVID pause!

You will learn: • Single worst position to sleep in that causes shoulder pain • #1 biggest mistake people make suffering from shoulder pain

• Common causes of rotator cuff problems • Top 3 exercises for the rotator cuff

FYZICAL Therapy & Balance Centers 1845 Northwestern, Suite B El Paso, Texas 79912 EL PASO WORKSHOPS

JULY 15TH 6:30PM Balance

This workshop is for you if you are suffering from: • Geriatric fall risk • Elderly • Movement disorders

• Concussion • Post hip surgery • Post knee surgery • Amputee • Dizziness/vertigo

FREE PAIN ASSESSMENT CALL TO SCHEDULE TODAY!

AUGUST 5TH 6:30PM Rotator Cuff

MALL DRIVE CLINIC 575-522-0766

LOCUST STREET CLINIC 575-521-4188

You will learn: • Single worst position to sleep in that causes shoulder pain • #1 biggest mistake people make suffering from shoulder pain

• Common causes of rotator cuff problems • Top 3 exercises for the rotator cuff

Limited to the first 25 callers. Expires 08-30-20 NORTHWESTERN CLINIC 915-875-1559

CALL TODAY TO REGISTER!

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