G3PT.Sports Injuries & Post-Surgical Rehab

Exercise is an important part of a healthy lifestyle. For many people, playing sports is a fun way to burn extra calories, socialize, and get fit. Unfortunately, this also means the occasional sports injury or a flare-up of an old injury or condition.

The Newsletter About Caring for Your Health Physical Therapy & Wellness

D O N ’ T L E T PA I N S I D E L I N E Y O U BOUNCE BACK

A L S O I N S I D E : Don’t Let pain Sideline You • Exercise Essentials Letter From The Owners • Healthy Recipe • Stretch Your Brain!

DON ’ T LET PA IN S I D E L I N E Y O U BOUNCE BACK!

Exercise is an important part of a healthy lifestyle. For many people, playing sports is a fun way to burn extra calories, socialize, and get fit. Unfortunately, this also means the occasional sports injury or a flare-upof anold injury or condition. You don’t have to be a professional or even an amateur athlete to suffer a sports injury. In fact, many times, thosemost susceptible to sports injuries are people who have just started exercising or participate on a recreational level. Sports injuries in this article will be defined as injuries to the musculoskeletal system, includingmuscles, bones and tissues such as cartilage. The most common sports injuries include: SPRAINS: A sprain occurs when the connective tissue that joins the end of the bone with another is stretched or torn. Those connective tissues are known as ligaments. Sprains are caused by trauma such as a fall or blow to the body that knocks a joint out of position. Ankles, knees and wrists are most vulnerable to sprains. However, back, neck and shoulder sprains are very common too. STRAINS: A strain occurs when a muscle or tendon is pulled, torn or twisted. Strains are non-contact injuries, such as those that occur fromoverstretching. A common example of a strain is a muscle spasm. A back or neck strain is a very common injury treated in physical therapy. KNEE INJURIES: According to the U.S. Department of Health and Human Services, the knee is the most commonly injured joint. Orthopedic surgeons see more than 5.5 million people

annually for knee injuries, which can include runner’s knee (pain or tenderness close to the knee cap at the front side of the knee), tendonitis and iliotibial band syndrome (pain on the outer side of the knee). Severe knee injuries often include bone bruises or damage to the cartilage or ligaments. SHIN SPLINTS: Shin splints occur when there is a pain along the large bone in the front of the lower leg, known as the tibia or shin bone. Shin splints most commonly occur in runners, especially those who are just starting a running program. This is usually due to poor alignment of the body, or weakness in the leg muscles. The team at G3 Physical Therapy & Wellness can treat many orthopedic and repetitivemotion injuries without the need for invasive surgeries or medications. In fact, most doctors have their patients try physical therapy first before recommending any other procedures. The licensedphysical therapists andphysical therapist assistants at G3 Physical Therapy & Wellness can customize a program that addresses theweakness of your particularmusculoskeletal system, allowing you to recover quickly and remain active. Even if you have an old injury, it is important to have it evaluated by our physical therapists to prevent long-term damage like arthritis. If you have sports or orthopedic injuries like tendonitis, arthritis, a stress fracture or low back pain, our therapists can design a treatment plan topromote improved function, wellness and minimize the risk of re-injury.

Call G3 Physical Therapy & Wellness at 760.452.2640 or visit g3.life to schedule your appointment today!

Don’t Let pain Sideline You

BEFORE AND AFTER Knowing the right exercises to prepare for fitness activities is key. Our physical therapy experts have years of experience rehabilitating people after injuries and returning them pain-free to the activities they enjoy. What some peoplemight not know is that physical therapists put specific exercise plans together based on your needs to prevent injury. If you do start to experience pain with activities, G3 Physical Therapy &Wellness can get you back to enjoying your activities pain-free. Call today to learn more how our programs can help you feel great! PREPARING YOUR BODY… It is important to do sports activities, fitness and a host of other physical activities to keep you healthy and happy. With a little bit of preparation, you can easily do these activities and decrease your risk for injury. • Do dynamic stretching • Do whole body strengthening • Do balance and coordination training • Do cardiovascular training

There is nothing more exciting than taking on a new challenge, sport or activity. For most of us, the thrill of accomplishing a physical goal is what we live for. However, are you prepared for it? The term “weekend warrior” means a person who doesn’t really train for what they are doing; they just go out and do it on the weekend. HOW DO MOST INJURIES OCCUR? Most sports injuries occur from ill-prepared individuals who just jump into the activity without first increasing their strength, endurance and flexibility. Your muscles, tendons, ligaments and other tissues need to be warmed up to work properly. They take enormous strain during running and sports activities. Therefore, if they are not in top condition, they are more prone to injury. INJURIES INCREASE AS YOU AGE… If you think back to when you were in your late teens, you could go into a full sprint no problem, take a flying leap and do a whole lot without the slightest thought about it. As you get older, your tissues become less elastic and in fact a little “drier.” When your muscle, tendon and ligament tissues have enough water, they are supple and stretchy, allowing you to do a lot of activities. Keep yourself hydrated and stretch often to maintain elasticity in your muscles.

Exercise Essentials

Healthy Recipe Stuffed Zucchini Boats

Stick Pendy

• Four medium-sized zucchinis • One 5oz log of goat cheese

• 1-2 cups of marinara sauce • Chopped parsley

INSTRUCTIONS Preheat oven to 400 degrees. Slice zucchini lengthwise and scoop out seeds. Season to tastewith salt andpepper. Place onbaking sheet. Using 1/2 of the goat cheese, spread small amount into the zucchini and cover withmarinara sauce. Drop dots of remaining cheese over themarinara, bake until cheese is soft and marinara is bubbling (about 20 minutes).

2: Right arm is relaxed, left arm pushes right arm straight forward and overhead with dowel with a forward step.

1: Start with your right hand on top (palm up), left hand on bottom (palm down).

G3 Team Spotlight: What’s Happening At G3? Geoff Dold PT, DPT, CSCS, CAFS

Stretch Your Brain!

Geoff was born and raised in Oakland, California, where he developed his love for sports through playing basketball. He received his BS in Exercise Biology from UC Davis and first got involved in sports rehab as a student athletic trainer for the UCD Men’s Basketball and Track & Field teams.

Get those answers in! The first to respond correctly wins a $5 Starbucks Gift Card! Email your answers to info@g3.life ! 1. What is the rarest blood type? 2. What does Na stand for on the periodic table? 3. How many feet are in a mile? 4. Where is the world’s largest active volcano located? 5. How many hearts does an octopus have? 6. Which two planets in our solar system are known as “ice giants”? 7. What is the only fruit with seeds on the outside? 8. There is a sea located between Israel and Jordan. What’s it called?

Geoff moved to San Diego in December 2016, in order to attend and receive his Doctorate in Physical Therapy from the University of St. Augustine for Health Sciences. During his final year in graduate school, he got certified as a Strength & Conditioning Specialist (CSCS) and completed his Certification in Applied Functional Sciences (CAFS). In his free time, Geoff loves to play sports, go for long runs, and drink local craft beers.

Answers to last month’s trivia: 1) The heart 2) The leg 3) About 10,000 4) 60–65% 5) Calcium 6) The skin 5) Neurons 8) Knee cap

LETTER FROM MIKE & SANDRA THE POWER OF COMMUNITY It’s hard to believe we’re 6 months into the pandemic and all of the challenges that have come with it. Between the potential seriousness of the virus, the uncertainty of what the future looks like, and the various degrees of isolation that we’ve all experienced, these are truly historic times. For the Van Gilder family as well as the G3 family, I think, without question the biggest challenge has been dealing with the imposed isolation that we’ve been subjected to. Between not being able to socialize with friends, the kids not being able to go to school with their classmates, and others’ feeling that they can’t leave their homes for various reasons, the feeling of isolation and a lack of interaction has been acute. For us, the silver lining has been an even greater appreciation of the power of COMMUNITY. One of our core values at G3 (Gather,

Give, Grow) is the recognition of the power of GATHER and the very intentional effort to provide everyone, team members and patients alike, an environment that facilitates camaraderie as much as possible. Never before have we felt so grateful, seeing the faces of team members and patients light up upon entering the clinics and seeing familiar faces. It confirmsmy long-held belief that the single biggest key to health, happiness, and well-being is the power of COMMUNITY. Sincere thanks from us to all of you for the blessing of wanting to be a part of our G3 family. In best health, Mike & Sandra

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