FYZICAL. Tendonitis & Sports

The Newsletter About Caring for Your Health

Tendinitis & Sports

ALSO INSIDE: • EXERCISE ESSENTIALS • MEET THE STAFF • PATIENT SUCCESS • UPCOMING WORKSHOPS • HEALTHY RECIPE

Health+Fitness Newsletter

Tendinitis & Sports

treatment options for those injuries as soon as possible, so you always know exactly what your body needs to feel at its best. Understanding Tendinitis While there are some sports injuries that happen after a bad day, there are others that develop over time. Tendinitis is an incredibly common issue that causes pain to develop in the joints. This can impact the hips, knees, elbows or shoulders. Pain caused by tendinitis can impact everyday activities, making it exceedingly difficult to remain comfortable day to day or to remain active. Tendinitis can make simple activities such as picking up a gallon of milk or attempting to put something away on a shelf over your head incredibly painful and challenging. Unfortunately, when tendinitis develops, it often sticks around. This means that pain that begins as frustrating and seemingly minor can quickly become chronic and incredibly painful. Working with a physical therapist is the best way to address tendinitis pain early on, to improve range of motion and reduce the severity of your pain without having to turn to pain medications.

Athletes are naturally at an increased risk for experiencing injuries. This is not as a result of any particular health issue that athletes typically have in common. Instead, it is a simple exposure equation. The more frequently you push yourself to try new things, to engage in physical activity, or to push yourself to reach a new goal, the more you are going to increase your risk for potential injury. On more days than not, the injury won’t happen, but as every athlete knows, it only takes one bad day — one day when fatigue throws off your form just enough to cause your gait to be off, for you to feel a little distracted and not realize an obstacle is coming up, or just a fluke of a moment in which something goes wrong and you go down. What makes matters worse is the fact that many athletes attempt to push past the pain of their initial injuries, which often leads to those injuries becoming more severe. Working with a physical therapist is especially important for athletes for this reason. A physical therapist can help identify potential issues with posture or form that may increase your risk for injury, help identify potential injuries as they develop, and assess the severity of and best

Call & schedule your appointment today! Bristol 860.585.5800 • Southington 203.272.8490 • Wallingford 203.741.9948

WHAT IT MEANS: If the leg with pain, numbness or tingling does not go up as high as the other leg, you likely have sciatica. Your next step is to see what is causing the pressure on your sciatic nerve. Call Fyzical Therapy to schedule an appointmenttohelprelieveyourSciaticapain. 1. Sitting on a chair, look down. 2. Straighten one leg, with toes in the air. 3. Repeat for the other side. FOLLOW THESE STEPS: Self-Test For Sciatica Tendinitis is a common issue among athletes because it develops as a result of overuse. While the average person may engage in standard physical tasks such as walking or typing, an athlete takes that repetitive behavior to a new level. Consider a tennis player, for example. In addition to running and jumping, a skilled tennis player will spend hours every week swinging the racket, and this could result in added wear and tear on the elbows and wrists, not to mention the shoulders. Every bone in the body is connected with muscular fibers called tendons. The tendons are flexible, allowing the body to move more freely by letting bones stretch apart or move in one direction or another. Tendinitis occurs when the tendons become inflamed. Swelling in the tendons can make movement painful and difficult. Typically, when pain is caused as a result of tendinitis, the pain is isolated at the noted areas of the body. This means that a tennis player may experience tendinitis in the elbow or shoulder, whereas a runner may be more likely How Physical Therapy Can Help Sciatica What Is Tendinitis?

If you’re experiencing sciatica, contact a physician immediately. Medical News Today asserts that over-the-counter painkillers may alleviate pain, but in-depth physical therapy is often needed. Physical therapy can reduce sciatica compression by carefully introducing exercises and relaxing treatments. These treatments, hand picked by medical professionals, can completely eliminate sciatica over time. If you’re experiencing back pain, don’t wait. Call one of our professionals today, and ask about physical therapy options. Your mobility is important, and your back can absolutely be healed. to experience it in the Achilles tendon. In fact, thi is why tendinitis in the elbow is frequently referred o as tennis elbow, while Achilles tendinitis is sometimes referred to a runner’s ankles or ru n r’s heels. Understanding Tendinitis The best treatment for tendinitis is time. Unfortunately, this is something that many people are unable to give to an injury. When tendiniti develops, the best thing to do is to use ice and to relax that part of the body. Taking a few days off of practice r away from your w rkout may be sufficient, but in other cases, this may req i e a few days in a wheelchair r on crutches, with the bulk of your weight off of the affected area. Working with a physical therapist can help you identify the best treatment methods for tendinitis. Your physical therapist can also help you identify the best range of motion and strength-building activities to reduce your likelihood of developing tendinitis. For more information about preventing or treating pain from tendinitis, contact us. Sources https://www.webmd.com/back-pain/what-is-sciatica#1 https://www.medicinenet.com/sciatica/article.htm https://www.mayoclinic.org/diseases-conditions/sciatica/symptoms-causes/syc-20377435 https://www.medicalnewstoday.com/articles/7619.php

Exercise Essentials

Exercise Essentials

Upcoming Workshops Lower Back Pain & Sciatica Back pain and s iatica can ruin your life! If you’re tired of put- ting up with lingering pain or have questions regarding your own back problems, this workshop is for you! LOWER BACK PAIN & SCIATICA WORKSHOP

January 12 10 am at Southington Monday, June 17 7 PM - 8 PM Bristol Location

February 7 7 pm at Southington Wednesday, June 19 7 PM - 8 PM Southington Location

January 17 7 pm at Bristol We will educate you on: • The single biggest mistake low back pain suffers make • 3 most common causes of back pain and sciatica Space is limited. Reserve your spot today by calling Fyzical Therapy & Balance Centers at 203.272.8490 or by emailing amy@fyzicalct.com Res rve our spot today by calling FYZICAL The ap & Ba ance Centers at 203.272.8490 or by emailing amy@fyzicalct.com • How a back injury can cause pain, numbness and tingling in your legs • How to save time and money by picking the best treatment for your back problems! February 16 10 am at Bristol

Exercises copyright of

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FOUR POINT TRUNK FLEXION & EXTENSION Start on hands and knees. Arch your back up to the ceiling as high as you comfortably can, and hold. Then, arch your back theoppositedirectionas lowasyoucomfortablycan,andhold. Repeat 6 times. Exercises copyright of Lunge Walk Take a big step forward with your front knee positioned over your toe. Drop the back knee toward the ground. Pull yourself forward using the front leg. Repeat, alternating legs for 8 steps with each leg.

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Call Today! Bristol 860.585.5800 • Southington 203.272.8490 • Wallingford 203.741.9948

Patient Success Spotlight “I would recommend FYZICAL to anyone!!” Patient Success Spotlight “Thank you for the great experience!”

Print sudoku http://1sudoku.com 2 9 • 2 cups chopped fresh spinach • 1/2 cup Plain Oikos Organic Greek Yogurt • Salt and pepper to taste INGREDIENTS • ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain unsweetened almond milk • 5 tbsp sliced almonds, divided • ¼ tsp ground cinnamon • ⅛ tsp ground cardamom • ⅛ tsp vanilla extract • ¼ cup blueberries • 1 tbsp unsweetened coconut flakes 2 8 5 Directions Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. Season with salt and pepper to taste. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms. Directions Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut. 4 9 8 7 7 1 6 4 5 3 http://1sudoku.com n° 329837 - Level Hard Healthy Recipe Spinach-Stuffed Mushrooms ealthy Recipe Berry Almond Smoothie Bowl his Master degree in Orthopedic Physical therapy from Quinnipiac University in 1995, his Master of Business Administration from Troy State University in 2002 and completed the Diploma program in the McKenzie Institute International in 2011. Craig has perfected his skills in spine, sports and post-surgical rehabilitation. He is a member of the local chamber of commerce’s, Southington Rotary Club and The Networking Club of Southington. He serves on multiple board of directors in the community. Today, Craig thoroughly enjoys treating all areas of Physical Therapy with a special interest in spinal patents. When Craig is not providing patient care he enjoys spending time with his wife Lynne, his children Jessica, Julia, Sierra and Shane. He also is an avid hiker, golfer and bicyclist. “My doctor said I could do PT and that it would help my low back pain. He asked if I had a preference as to where to go for PT. I knew my choice was to come to FYZICAL after coming here several years ago and getting the best treatment. I came in with low back pain and pain behind my knee. After the first visit, I had no more leg pain! After a few weeks, I have no back pain, and I manage my symptoms with the exercises Keith gave me. I would recommend FYZICAL to anyone!!” -MC “I had no idea what to expect after knee surgery, but I was determined to do my best and listen to my therapist. Day by day, I noticed small but positive results. FYZICAL has a professional and inspiring staff. Confidence in my recovery was achieved by asking ques ions and the staff pushing m to o my best Her I am at my last appointment, and I have accomplished my goals. I feel like I should have done this sooner in my life! Thank you for the great experience!” - J.V. 5 1 7 3 7 1 8 Ingredients • 20 medium mushrooms • 1/4 cup chopped shallots, scallions or onion • 2 cloves garlic, chopped • 1 tbsp balsamic vinegar • 1/2 tsp soy sauce 7 2 6 8 4

Meet The Staff Craig W. Zettergren, PT, Dip. MDT, Owner

Craig opened Physical Therapy Center of Bristol, LLC in 2003 after being the director of rehab services for Bristol

Hospital from 1997-2002. Craig posies’ a very clear vision for treating patients: he believes in giving each patient one on one direct patient care throughout their treatment session, along with individualized treatment programs. He feels quality of treatment and patient satisfaction come first and foremost. Craig is known for his gentle touch, caring personality and his humor that are truly valued by his patients. Craig has a very diverse background in physical therapy since graduation from UConn, program in physical therapy in 1988. He went on to receive

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