Healthy Living newsletter by FYZICAL Therapy & Balance Centers
2022
THE
HEALTHY LIVING NEWSLETTER
HOW YOU CAN AVOID SURGERY AFTER A SPORTS INJURY
INSIDE OUR NEWSLETTER: • How Physical Therapy Can Help With A Sprain Or Strain Injury • Healthy Recipe
• Patient Success Spotlight • How Warming Up & Cooling Down Prevents Injuries
2022
THE
HEALTHY LIVING NEWSLETTER
ARE YOU WORRIED YOU MAY NEED SURGERY AFTER AN INJURY? PHYSICAL THERAPY CAN HELP!
Are you an athlete with a nagging knee injury? Did you hurt your shoulder throwing too many pitches and now you’re worried you need surgery? Sports injuries are common, no matter the level of the athlete. Our therapists are musculoskeletal experts and know how to keep you on the field or how to get back on the court! You don’t have to be a professional or even an amateur athlete to suffer a sports injury. Many times, those most susceptible to sports injuries are people who have just started exercising or participating on a recreational level. Our team of physical therapists excels at knowing how to deal with an injury and how to prevent them as well! Call FYZICAL today to make an appointment. With guidance from our sports physical therapists, you don’t have to worry about what you should be doing. We’ll get you back to playing the game you love safely! What are the most common sports injuries? The most common type of injury seen in sports occurs in the soft tissues. Soft tissues include muscles, tendons, and ligaments. These injuries often occur during sports and are the main reason for people seeking help. It can be challenging to know when an athlete’s aches and pains are warning signs of an injury. It can also be challenging to know when to rest and when to keep playing. Our physical therapist will use an injury assessment to help athletes and families determine if a sprain or strain needs intervention.
Identifying injuries early allows for an “active recovery” to assist the athlete return to sports rather than waiting to do nothing or hope it gets better on its own. What is the difference between a sprain and a strain? SPRAINS: A sprain occurs when the ligament is stretched or torn. Sprains are caused by trauma like rolling your ankle on rough ground or being hit by an object or being tackled by someone. These events will cause the joint to move out of its normal range of motion resulting in the overstretching or tearing of a ligament. Ankles, knees, and wrists are most vulnerable to sprains, but it is possible at any joint. STRAINS: A strain is an injury to a muscle and/or tendon. Tendons are fibrous cords of tissue that attach muscles to bone. Strains often occur in the back or leg (typically, the hamstring). Strains are due to non-contact injuries, such as those that arise from overstretching. The recommended treatment for a strain is the same as for a sprain. Your physical therapist will first assess your injury to determine what course of treatment is the best option. The emphasis should be to relieve pain and restore mobility, followed by simple exercises that progress you back towards sport participation. For a more severe tear, surgery may be necessary.
Our mission is to prevent needless suffering & to do all in our power to help people flourish.
www.fyzicalpbc.com
HOW PHYSICAL THERAPY CAN HELP WITH A SPRAIN OR STRAIN INJURY
Knowing the correct exercises to prepare for the return to sports activities is vital. Our physical therapy experts have years of experience rehabilitating people after injuries and returning them pain-free to the sports activities they enjoy. We will start with an injury assessment to help determine if the athlete needs intervention. Identifying injuries early allows for an “active recovery” to assist the athlete return to sports rather than waiting to do nothing (passive recovery). Your physical therapists will create a specific exercise plan based on your needs to resume sports and prevent further injury. Even if you have an old injury, it is essential to have it evaluated by our physical therapists to prevent long-term damage. We can also help with injuries like tendonitis, arthritis, stress fracture, or muscle pain. Our therapists can design a treatment plan to address pain, mobility loss, and weakness and promote improved sport-specific function and minimize the risk of re-injury. What you can expect in physical therapy. In addition to rehabilitating an injury, our physical therapist will help teach you the tools you need to prevent injuries and help your overall well- being. We recommend the following additional strategies for injury prevention: • Sleep is one of the most effective strategies to reduce injury rates and improve sports performance. Try to get 8-10 hours per night. • Foam rolling is an effective way to warm up tissue without negatively affecting performance. • Strength training can keep the joints supported and the muscles and tendons resilient.
• Nutrition matters. A well-balanced diet is the best approach to assist us in staying in the game! • Hydration is essential for recovery and injury prevention. Sports injuries often occur from ill-prepared individuals who just jump into the activity without increasing their strength, endurance, and sports-specific training activities. Therefore, if you are not in top condition, you are more prone to injury. Contact us for an appointment. At FYZICAL, our therapists are dedicated to helping you avoid surgery and keeping you in the game! Call today for a comprehensive assessment and treatment program. Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4732399/ https://pubmed.ncbi.nlm.nih.gov/24105612/ https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/sports- injury-statistics
CALL (561) 331-5508 TODAY TO SCHEDULE AN APPOINTMENT!
BUFFALO CHICKPEA TAQUITOS
INGREDIENTS • 1 tbsp vegetable oil • 1 medium-sized onion, chopped
• 2 tbsp plant-based milk • 1 tbsp balsamic vinegar • 1 tsp onion powder
• 3/4 tsp coconut sugar • 1/2 tsp garlic powder • 1/2 tsp smoked paprika • 1/2 tsp ground cumin • 10 small flour tortillas • Sea salt & black pepper to taste • Chili powder to taste
• 2 cloves of garlic minced • 1 bell pepper chopped • 1 1/2 cups cooked chickpeas (or one 15 oz can, drained and rinsed) • 1/2 cup tomato sauce (passata) • 3 tbsp hot sauce (or more to taste)
DIRECTIONS Using a fork, roughly mash chickpeas in a bowl. Heat oil in a skillet over medium heat and add the chopped onion and bell pepper. Cook for 3 min, then add garlic and spice mix and sauté for 1 min. Add all other sauce ingredients and chickpeas to the pan and bring mixture to a boil. Let simmer on low heat for about 2-4 min, stirring occasionally, then turn off the heat. Add more chili powder to taste. Preheat oven to 410 degrees F (210 degrees C) and line a baking sheet with parchment paper. Place about 2 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush them with a little bit of vegetable oil (to make them even more crispy). Bake in the oven for about 15-20 min or until they are golden brown and crispy. Enjoy with your favorite dip!
www.fyzicalpbc.com | (561) 331-5508
Patient Success Spotlight
HOW WARMING UP & COOLING DOWN PREVENTS INJURIES
“Everybody is wonderful!” “I have been going here for 2 years and everybody is wonderful. If I had to choose one of the therapists, I could not because they are all great, friendly, knowledgeable, and very professional. I LOVE them all.” - Juana R. TELL US HOW WE DID! Help us help more people in our communities by leaving us a Google review! 1. Visit us at www.fyzicalpbc.com 2. Choose a location at the “Locations” tab (this is where you will find a map linked to our Google Reviews) 3. Tell us how we did!
Are you looking for an edge on the playing field? Or maybe you are more interested in preventing injuries and maximizing your recovery. At FYZICAL, our physical therapists are up-to-date on the most advanced strategies to prevent injuries and enhance performance! Over the years, some updates have been on the most effective way to prepare an athlete for competition. In years gone by, the main recommendations were to perform sustained stretches before competitions. Still, research showed us that there are more effective ways to prepare for competition and prevent injuries simultaneously. What are the most effective warm-ups and cool-downs to prevent injuries? Dynamic stretching and Proprioceptive Neuromuscular Facilitation (PNF)-type stretching has been shown to help improve range of motion, increase blood flow and improve overall performance, especially in sprinting and jumping sports. It has also been shown that warm-ups that simulate the actual sport (functional movements) you are about to participate in can help improve your performance. But long-duration (<60 seconds) static stretching may impair your performance and should be avoided or followed up by dynamic stretching and/or a general warm-up. If your primary goal is to prevent musculoskeletal injuries to the hip, knees, or even the shoulders, warming up properly will focus on increasing blood flow, mobilizing the muscles and joints, and cooling down (recovering) properly. There is significant evidence to support the use of warm-up programs in team and individual sports, with an expected reduction of the risk of injury by over 35%. Recovery is as important as warming up and should consist of proper hydration, nutrition, and foam rolling to minimize post- workout soreness. Adequate sleep is by far the most important tool for recovery and injury prevention and should be at the top of the list for every athlete! No matter your age or ability, learning to warm up and cool down can make all the difference between injury and playing pain-free! Sources: https://link.springer.com/article/10.1007/s40279-018-0958-5 https://www.sciencedirect.com/science/article/abs/pii/S1521694219300312 https://link.springer.com/article/10.1007/s40279-017-0834-8 https://www.frontiersin.org/articles/10.3389/fphys.2019.01468/full https://www.sciencedirect.com/science/article/abs/pii/S1360859220300218 https://www.thieme-connect.com/products/ejournals/abstract/10.1055/a-0905-3103
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