ProMotion Rehab_Tendinopathy

SLETTER Your Health And Caring For Your Body

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

The ProMotion Rehab &Sports Medicine Staff! NKOWSKI MCCLAIN, PT, DPT, ATC.

Getting To Know The ProMotion Rehab &Sports Medicine Staff! NICOLE JANKOWSKI MCCLAIN, PT, DPT, ATC.

“Happy New Year! In the spirit of new beginnings, a few of you may notice my new last name above. I am excited to share that my best friend and college sweetheart, Jesse McClain, and I, were married on October 12th, 2019! Jesse and I are originally from the Pittsburgh/Cleveland area, and we both have a passion for being active together through dek hockey, soccer, hiking, camping, running, playing sports and

“Happy New Year! In the spirit of new beginnings, a few of you may notice my new last name above. I am excited to share that my best friend and college sweetheart, Jesse McClain, and I, were married on October 12th, 2019! Jesse and I are originally from the Pittsburgh/Cleveland area, and we both have a passion for being active together through dek hockey, soccer, hiking, camping, running, playing sports and

adventures we can find. Given our love of nature and the outdoors, we ed at The Grand Barn at the M hicans, located in state park in Ohi . with close friends and family, who have always been an important part re fortunate to be able to enjoy the beautiful fall colors of the state tdoor ceremony, as well as gorgeous views from treehous cabins, the property! Two of the eight tree-houses on the site ere built by the n, star of the HGTV show “Tr ehouse Mast rs”. his photo is from our h was truly the happiest day of our lives. Now that we are settling into Florence with our two ogs, Nora and Chloe, we are looking forward ahead and expect many more adventures are just over the horizon!” Bachelors of Athletic Training and Doctor of Physical Therapy Degrees iversity in Pittsburgh, Pennsylvani . Her passion and specialties lie athletes of all ages and skill levels with a special focus o throwing rs. Nicole’s treatm nt goal is to optimize l ng-term p tient recov ry, omechanical evaluation and treatment plan to correct the cause, not ymptoms. In her free time, Nicole enjoys doing yoga, distance running ockey and football.

any other outdoor adventures we can find. Given our love of nature and the outdoors, we chose to get married at The Grand Barn at the Mohicans, located in a state park in Ohio. We spent the night with close friends and family, who have always been an important part of our lives. We were fortunate to be able to enjoy the beautiful fall colors of the state park during our outdoor ceremony, as well as gorgeous views from treehouse cabins, where we stayed on the property! Two of the eight tree-houses on the site were built by the famous Pete Nelson, star of the HGTV show “Treehouse Masters”. This photo is from our wedding day, which was truly the happiest day of our lives. Now that we are settling into married life back in Florence with our two dogs, Nora and Chloe, we are looking forward to an exciting year ahead and expect many more adventures are just over the horizon!” Nicole received her Bachelors of Athletic Training and Doctor of Physical Therapy Degrees from Duquesne University in Pittsburgh, Pennsylvania. Her passion and specialties lie in the treatment of athletes of all ages and skill levels with a special focus on throwing athletes and runners. Nicole’s treatment goal is to optimize long-term patient recovery, with a thorough biomechanical evaluation and treatment plan to correct the cause, not just eliminate the symptoms. In her free time, Nicole enjoys doing yoga, distance running and watching ice hockey and football.

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NEWSLETTER The Newsletter About Your Health And Caring For Your Body

RELIEVE TENDINOPATHY WITH PHYSICAL THERAPY

Relieve Tendinopathy with Physical Therapy : Is pain preventing you from doing the things you love to do? If you’re suffering from loss of range of motion, reduced flexibility and burning pain, you may have tendinopathy. What is Tendinopathy? Tendons connect muscles to bones and are rope-like tissues comprised of parallel fibers of collagen protein. They assist with dissipating forces transmitted through our joints, as well as improving muscle efficiency and power during our daily activities. Tendinopathy occurs when collagen fibers in a tendon become disorganized over time as excessive forces are encountered due to local or regional weakness or mobility issues, i.e. less parallel to each other. While the symptoms of tendinopathy are similar to tendonitis, tendinopathy is often more chronic in nature due to the changing alignment of collagen fibers over time, while tendonitis is a relatively acute inflammation of the tendon. Tendinopathy is typically caused by sudden abnormal stress on a tendon or overuse. An example of this would be increasing training load too rapidly, such as running a 10k after only training for it for a week or two or resuming an activity too aggressively after not performing the activity for several months (i.e. gardening for the first time for 4 hours consecutively after not completing similar movements with your arms at all over the winter season).

Tendinopathy can be caused bymany activities, including gardening, playing tennis, skiing, golf, painting, and more. Common places for tendinopathy are the elbow, hip, knee, shoulder, and Achilles tendon. Typically, there is pain at the site and surrounding areas. Pain may be chronic or sudden. There is also usually a loss of motion in the affected area. The best way to avoid this condition is to go slow with your activity at first, and then build yourself up. In addition, use limited repetitions initially when performing an activity. If you do experience excessive pain, stop the activity and call us at ProMotion Rehab and Sports Medicine to find out how to treat your symptoms effectively. What to expect when treatingTendinopathy with PhysicalTherapy: If you seek care for tendinopathy through physical therapy, your treatment will often include a combination of the following: Manual therapy techniques to stretch and resolve increased muscular and soft tissue tightness, as well as any joint mobility restrictions in the area; stretching of the involved muscle/tendon unit; exercises emphasizing strengthening of the involved muscle group(s) with specific timing to each component of your movements to facilitate remodeling of the tendon and improve force attenuation over time (i.e. eccentric loading); strengthening of muscle groups above or below the area of pain that may be affecting mechanics of the entire movement chain; and some modalities, such as ice, heat, or iontophoresis, where indicated for pain management.

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THE BENEFITS OF PT FOR TENDINOPATHY

The benefits of physical therapy for tendinopathy are many and include:

• All-natural, non-invasive treatment • No surgery • No addictive pain meds • Quicker recovery • No risk

There’s always a risk when undergoing the knife, and physical therapy eliminates the need for surgery. Plus, there’s always a longer recovery time period after surgery. With physical therapy, patients can get back on their feet sooner, and you won’t be relying on opioids for pain management. A physical therapist will perform a complete examination, some tests and measurements, and then create an individual treatment plan to target your specific injury. He or she will also give you tips on how to manage your symptoms throughout the day and effective exercises that you can do at home. A physical therapist can help stimulate tendon healing and rebuild strength of the tendon through exercises, particularly eccentric exercises that help muscles to lengthen and tendon to re-model, while the muscles contract. Manual techniques, such as joint mobilization and deep transverse friction massage or instrument assisted massage will often also be performed and can help stimulate cell activity and enhance the generation of new collagen fibers. A physical therapist may also

incorporate desensitization techniques and graded exposure into your treatment plan, which will allow for gradually reduced sensitivity over the painful area, as well as slow re-introduction of normal daily activities that had been previously painful. If you’re suffering from pain, be sure to give ProMotion Rehab and Sports Medicine a call today to begin the path to a pain-free life and get back to doing the things you love.

HEALTHY RECIPE

Garlic Butter Meatballs With Zucchini Pasta

INGREDIENTS • 1/2 lb ground turkey meat • 1/2 lb ground pork meat (optional) • 1/2 cup shredded cheese • 1 crumbled bouillon cube (optional) • 1 tbsp hot sauce

• 1 cup fresh chopped cilantro, divided • 1 tsp Italian seasoning

• 4 cloves garlic, grated + 2 cloves garlic, minced • 1/2 tsp red crushed chili pepper flakes (optional) • 3 tbsp butter • 4 medium zucchini, spiralized • lemon juice

DIRECTIONS For turkey meatballs: Combine ground turkey and ground pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro and black pepper in a bowl. Mix well with your hands or fork to form medium balls. Arrange the turkey meatballs on a plate and set aside. Melt 2 tbsp butter in a large skillet over medium-low heat. Cook the turkey meatballs for 8-10 min on all sides until cooked through. While cooking, baste the meatballs with the mix of butter and juices. Remove to a clean plate and set aside. For zucchini noodles: In the same skillet, melt remaining 1 tbsp of butter; then add lemon juice, hot sauce, mincedgarlic,and redpepperflakes.Addzucchininoodlesandcook for3-4min,stirring regularly,untilzucchini is done but still crisp and juices have reduced a bit. Garnish with more cilantro or parsley. Push zucchini on one side of the skillet and add the turkey meatballs back to the pan and reheat for about a minute. Serve the garlic butter turkey meatballs with lemon zucchini noodles immediately with a lemon slice on the side.

CALL TODAY! LAKE CITY (843) 374-0185 FLORENCE (843) 407-0377

TIPS FOR BETTER HEART HEALTH

Exercise Essentials

Stretches Hips

1. Aim for quality sleep. Good quality sleep is important for whole body recovery, and a consistent bedtime routine is crucial to getting deep sleep that will be most effective for your recovery. It helps promote healing, reduce inflammation, and manage stress, all factors that contribute to heart health.Try to turn screens off 30 minutes before bed; go to bed and wake up at the same time every day; use blackout curtains and keep your room fairly cool in the mid to low 60’s for optimal rest. Use meditation or deep breathing to help calm your nervous system and turn your mind off. 2. Keep the pressure off. Get your blood pressure checked regularly. If you have a diagnosis of high blood pressure and are starting or changing a BP medication, get a home blood pressure cuff so that you can regularly monitor your blood pressure and alert your doctor if anything changes with your readings. 3. Move more. 30 minutes a day of moderate intensity exercise is recommend for a healthy lifestyle and heart. You can break this up into exercise “snacks” of as short as 2-5 minutes at a time, as long as you’re getting your heart rate up a little bit each time. 4. Slash saturated fats to reduce systemic inflammation in your bloodstream and arteries. These are mainly found in meat and full-fat dairy products, but can also be found in a lot of processed foods. Choose fruits, veggies and nuts first, followed by leaner cuts of meat and reduced- fat dairy options, as well as plant-based butters and cooking oil. 8. Clean up. Your heart works best when it runs on clean fuel.That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies). 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky, because over time, high blood sugar damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, changing your habits around eating/fueling and exercise takes time, but will be more effective than committing to the latest fad diet out there, as most people regain weight once the diet is complete. Diets are temporary, while habits are more permanent. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well.

LOW YOGA SQUAT Squat deep. Keep your knees behind your toes. Use elbows to push knees wide. Hold for 30 seconds, repeat 3 times. Use a smallbox,steporblockbelowyourhipsforasupportedversion if the position is difficult to get into or too uncomfortable.

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

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“I feel 100% better and 10 years younger.” “Icame [totherapy]wantingto increasebalance,strength,andflexibility. I could barely walk after sitting for any length of time. Now, none of this is a problem. I feel 100% better and 10 years younger. Thanks so much!” -D.M.

LAKE CITY 148B Sauls Street Lake City, SC, 29560 TEL: 843-374-0185 FAX: 843-374-0189

FLORENCE 610 W. Palmetto Street Florence, SC, 29501 TEL: 843-407-0377 FAX: 843-799-1944

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