No matter what type of physical activity you partake in, it is possible for injuries to occur. Whether you enjoy taking walks at night, playing sports on the weekends, or training for athletic trials throughout the week, it is important to make sure you are always being as safe as possible.
Performance For Life NEWSLETTER Tips for Preventing Injuries with Physical Activity
INSIDE : • Preventing Injuries with Physical Activity • Skip The Prescription With Direct Access • Spinach & Mushroom mini quiches Receipe
August 2020
www.achieve-therapy.com
August 2020
Tips for Preventing Avoidable Injuries with Physical Activity
What are some common injuries? At Achieve Therapy and Fitness, our licensed physical therapists can guide you through proper exercises, stretches, movements, and body control, in order to prevent future injuries from occurring. Many injuries occur due to improper techniques or overexerting your body. Some of the most commonly sustained injuries include sprains, strains, and tendinitis. Many people think “sprains” and “strains” are synonymous; however, they have one distinct difference. Sprains occur when a ligament is stretched beyond its limits or torn, while strains occur when a tendon is stretched beyond its limits or torn. Tendons are tissues that connect muscles to bones, and ligaments are tissues that connect bones to one another. Sprains and strains can both range from mild to severe, and even mild ones may take up to 6 weeks to heal. When they become more severe, braces or surgical correction
No matter what type of physical activity you partake in, it is possible for injuries to occur. Whether you enjoy taking walks at night, playing sports on the weekends, or training for athletic trials throughout the week, it is important to make sure you are always being as safe as possible. Perhaps the most common injury that people endure from physical activity is an overall feeling of soreness, caused by overusing the muscles, tendons, and ligaments. When the muscles, tendons, or ligaments are over-stretched, the tissues experience minor damage in the form of microscopic tears. This typically occurs when completing an exercise that the body is not used to, or exercising for the first time after a prolonged period of rest. The soreness may linger for a few days but usually goes away on its own. However, the severity of the damage determines how long the body will need to recover. For more information on how you can prevent severe injuries, contact Achieve Therapy and Fitness today.
Experiencing back pain, call us at 866.320.3562 or visit achieve-therapy.com today!
nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t used to running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals. Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries. What should I do now? If you are suffering from aches and pains, you think you may have sustained an injury, or you’d like to learn more about injury prevention, contact Achieve Therapy and Fitness today. One of our dedicated physical therapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free!
may be necessary. This will require a longer recovery time, up to 8 weeks or longer, and physical therapy treatments will likely be prescribed. It is important to note that it is in your best interest to have a physical therapist make sure a sprain or strain is fully healed before returning to your normal level of physical activity, as it is common for old sprains and strains to develop again in the future if they have not been properly rehabilitated. Tendinitis is an overuse injury that causes the tendons to become inflamed. There are several reasons why tendinitis may occur, but whatever the case may be, we know that it has developed as a result of unnecessary amounts of strain. For example, some people may develop tendinitis in their shoulders or elbows because of improper posture. If the neck and back are not properly aligned, unnecessary stress is placed on other parts of the body. Movements in the shoulders and arms are altered as a way to compensate, causing increased strain on the tendons. Tendinitis can be corrected with physical therapy treatments, since PTs are trained in relieving pain, decreasing inflammation, and restoring you to your normal posture, motion, and function. How can I prevent these injuries? While it is always a wise decision to consult with a physical therapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include: Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and
www.achieve-therapy.com CALL 8 6 6 - 3 2 0 - 3 5 6 2 TO SCHEDULE YOUR APPOINTMENT WI TH US TODAY !
4 Simple Ways To Make Hydration A Habit
Many people are so busy that they barely have time to eat, let alone pause for a water break, and you may find that you often go hours and hours without quenching your thirst. But staying hydrated has real advantages, including helping you maintain your energy and focus. It’s important to give your drinking habits the attention they deserve. Here are some simple ways to stay hydrated this summer.
1. Always carry a water bottle. If you have a bottle within arm’s reach, it’s very likely that you’ll mindlessly sip from it throughout the day, without having to make a conscious effort. 2. When you’re feeling frazzled, grab a glass of cold water. Studies show that people instantly feel more alert after drinking H2O. 3. Sip on a mug of herbal tea every evening. If you make this a habit, you’ll add an extra cup of fluid to your body every single day.
4. Eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, you’ll automatically up your fluid intake. If you’re an elderly adult, it’s especially important to pay attention to hydration. Aging impairs the body’s natural thirst mechanisms, whichmakes it easier to become dehydrated. These tips should make hydration a habit in your life. Remember to always keep awater bottle as a physical reminder to drink even if you’re not thirsty.
BRIDGING While lying on your back, raise your buttocks off the floor/bed. Repeat 10 times twice a day. Exercises copyright of Relieves back pain
Experience the Benefits of Stretching
Healthy Recipe : SPINACH & MUSHROOM MINI QUICHES
As you age, your muscle tissue actually dries out a little, tightening. This causes a loss
spinach, coarsely chopped • 8 large eggs • ⅔ cup whole milk • 2 teaspoons Dijon mustard • ½ teaspoon salt • ½ teaspoon ground pepper
INGREDIENTS • 2 tablespoons extra-virgin olive oil • 8 ounces fresh mixed wild mushrooms (such as oyster and shiitake), sliced • 1 cup thinly sliced yellow onion
of range of motion in your joints and tissues. In addition to the loss of range of motion, it can really limit your active lifestyles and hinder day-to-day, normal motions. Tasks that used to be simple, such as dressing or squatting down to tie your shoes, now become extremely difficult. A regular stretching program helps lengthen your muscles and makes daily living activities much easier. Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. It does not have to involve a huge amount of time, but stretching can end up giving you huge results! Stretching is a natural part of what we do on a daily basis. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you! Here are just a few of the benefits you can expect from a regular stretching program: • Reduced muscle tension • Increased range of movement in the joints • Enhanced muscular coordination • Increased circulation of the blood to various parts of the body • Increased energy levels (resulting from increased circulation)
• 1 tablespoon minced garlic • 2 teaspoons minced fresh thyme • 1 (5 ounce) package fresh
DIRECTIONS Preheat oven to 325 degrees F. Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms in an even layer; cook, undisturbed, until browned on the bottom, about 4 minutes. Stir and continue to cook, stirring occasionally, until browned all over, about 5 minutes. Add onion; cook, stirring occasionally, until beginning to soften, about 4 minutes. Stir in garlic and thyme; cook, stirring, until fragrant, about 2 minutes. Add spinach; cook, stirring constantly, until just wilted, about 2 minutes. Remove from heat. Whisk eggs, milk, Dijon, salt and pepper in a large bowl. Stir in cheese and the mushroommixture. Coat a standard 12-cup muffin tin with cooking spray. Divide the mixture among the prepared muffin cups. Bake, uncovered, until puffed and set, about 30 minutes. Remove from the pan and serve immediately.
WHAT DOES IT MEAN? Direct Access refers to the ability of patients to be evaluated and treated by a physical therapist without being referred by a doctor or other healthcare practitioner. If an individual feels they have a problem that may benefit from the skilled services of a physical therapist, they can “refer themselves” for treatment. WHY IS IT IMPORTANT? Healthcare is expensive and direct access can be a cost savings by eliminating other physician office visit fees by coming directly to physical therapy for evaluation and treatment. You can begin treatment quicker / get relief faster by coming directly to us vs. waiting to get in to see a doctor who then in turn would refer you to physical therapy, a process that can often take at least 7-10 days, time you could have spent getting much needed relief and on the road back to your daily activities. Insurance will still pay for treatment. Patient responsibility – i.e. copays, deductibles, etc. – associated with care is the same as if you had come to us with a prescription. WILL MY DOCTOR KNOW I RECEIVED CARE? Absolutely. Achieve Therapy always keeps your medical doctor informed of your care by forwarding a copy of our evaluation notes, planned course of treatment and progress notes. We do this for everyone whether you come to us via direct access (self-referral) or come to us with a prescription from your doctor. In addition, Achieve Therapy will IMMEDIATELY refer you to a physician if our evaluation determines there is a more significant problem. We are here to help you save money and get the best care possible for your pain.
Skip The Prescription With DIRECT ACCESS
Page 1 Page 2 Page 3 Page 4Made with FlippingBook Learn more on our blog