Do you have pesky pain you’re trying to kick? We understand that many people simply don’t have the time to keep coming back to physical therapy. Maybe you’re in school, you have a full-time job, you’re chasing after young children or grandchildren, or you’re a committed athlete who simply can’t be out of the game for that long. We get it – you’re busy! When you come in for an injury or pain relief, you want your physical therapy treatments to be a “one and done” deal. At The FIT Institute, we want the same for you! Give us a call today to hear more about our injury prevention services, and how we can make sure your treatment with us will nip your pain in the bud once and for all.
N E W S L E T T E R N E W S L E T T E R
PREVENTING YOUR INJURY BEFORE IT OCCURS E E TI YOU I J Y BEFORE IT OCCURS ALSO INSIDE Proven Aids of Sports Injury Prevention • Functional Movement Screen • TFI Vestibular Workshop with a Doctor of Physical Therapy ALSO INSIDE Proven Aids of Sports Injury Prevention • Functional Movement Screen • TFI Vestibular Workshop with a Doctor of Physical Therapy
N E W S L E T T E R
PREVENTING YOUR INJURY BEFORE IT OCCURS
exercises that you can do on your own to help prevent your risk of future injury. Some common tips for preventing injuries at home are: Stretching your calves. This is something that you should do before and after every workout. When your calves become tight, the tissues of your fascia can pull and tear, causing injury. Stretching your calves can prevent muscles from stiffening, thus decreasing any painful risks. Massaging your feet. If you think about it, our feet get quite the workout every single day – they literally hold us up! This can inevitably cause discomfort, especially if we are on our feetmore than planned, or we complete a new, extensive workout that we are not used to. A simple remedy is to massage the soles of your feet with a tennis ball. If you are experiencing pain, you can also massage them with a frozen water bottle, which can relieve swelling. Exercising your toes. Toesmay be a part of the body that you don’t think about a whole lot but working out your toes can actually have a lot of positive effects. By simply doing daily toe scrunching exercises, you can strengthen your arches and prevent painful conditions, such as plantar fasciitis. Strengthening your back (and other commonly used body parts). Did you know that back pain is the most globally reported source of pain? There’s a reason! Our backs do a lot of work throughout the day, and it is a long and tender part of everyone’s body. You can strengthen your back, stomach, and thighs by doing simple exercises, such as partial crunches andwall sits. These are all highly used parts of our body and strengthening themwill bothmake it easier on your daily life and help prevent your risk of injury to them in the future!
Do you have pesky pain you’re trying to kick? We understand that many people simply don’t have the time to keep coming back to physical therapy. Maybe you’re in school, you have a full-time job, you’re chasing after young children or grandchildren, or you’re a committed athlete who simply can’t be out of the game for that long. We get it – you’re busy! When you come in for an injury or pain relief, you want your physical therapy treatments to be a “one and done” deal. At The FIT Institute, we want the same for you! Give us a call today to hear more about our injury prevention services, and how we can make sure your treatment with us will nip your pain in the bud once and for all. How Can I Prevent An Injury? The FIT Institute offers injury prevention screening to help determine your likelihood of experiencing an injury in the near future. Your body tells you in subtle ways what it can and cannot do – and we’re here to listen. How do we do this? First and foremost, we will analyze how your body bends, twists, andmoves altogether. This can include watching how you squat and jump, testing your flexibility, and noting your range of motion. During an injury prevention screening, we are on the lookout for abnormalities, whether it be in wobbly landing positions, weak limbs, low range of motion, or overall issues with posture and technique. We will also take note of any painful areas and focus closely on those to get to the root of the problem. After your initial screening, your physical therapist will come upwith a plan to help significantly lower your risk of future injury. This may includemanual therapy, technique and formassistance, therapeutic exercise, or any of our additional services that your physical therapist sees fit. They may also send you home with some helpful tips and
S TA Y H E A LT H Y & I N J U R Y - F R E E : C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D A Y !
If you are an athlete and you feel your fitness regimenmay be putting you at risk for an injury or wearing you down, contact us for a FREE Injury Screenwith aDoctor of Physical Therapy. We can help you significantly decrease your probability toward harmful and painful injuries. What About Wearing the Right Shoes for Running? Have a Break-In Period. If you’re trying on shoes that feel heavy, stiff, clunky, or not “just right,” they likely are the wrong shoes for you. The right pair will feel comfortable as soon as you put them on: lightweight, cushioned, and balanced. Keep Your Feet Level. If you feel your arches “tipping in” or “pushed out”, then the support is wrong for you. Too much support will restrict your foot and give the feeling you’re tipped out. Too little support may feel like your PROVEN AIDS TO SPORTS INJURY PREVENTION
foot is caving in and give the tipped-in feeling. The proper pair will feel balanced and level. Wear Shoes True to Size. Running shoes should have ample toe room, but secure from the ball of the foot to the heel. Your feet will splay out over time and it’s not uncommon to go up in size. Running shoes won’t break in, so they need to feel like they fit the second you put them on. If you’ve suffered from pain and injury in the past, and you want to figure out how to stop themonce and for all, schedule a consultation with one of our physical therapists today. We’d be happy to meet with you and create a plan for better health! If you would like to learn more about the importance of proper running shoes and common injuries, read one of our latest blog postsHERE. (thefitinstitutechicago.com/running- shoes-foot-type-injuries) We also just published a blog with injury prevention tip for our weekendwarriors HERE. (thefitinstitutechicago.com/weekday-training-to- stay-a-weekend-warrior) Call The FIT Institute at (773) 799-2795 today or visit thefitinstitutechicago.com.
Sources: jamanetwork.com/journals/jamainternalmedicine/ fullarticle/769864 health.com/pain/tips-to-prevent-running-injuries webmd.com/back-pain/ss/slideshow-exercises
Our Physical Therapist Ryan LeFever is trained in the Functional Movement Screen (FMS) as well as the Selective Functional Movement Screen (SFMA). The Functional Movement Screen (FMS) is a pre-participation screening tool designed to identify compensatory movement patterns that are indicative of increased injury risk and inefficient movement that causes reduced performance. The goal is to assess, analyze and devise a game plan to move in the most efficient way possible to decrease the risk of injury when training. Ultimately, allowing more precise movement to enhance performance and supply the body with the building blocks for return to sport or activity after injury!
Call The FIT Institute at (773) 799-2795 to schedule your sessionOR learnmoreHERE (thefitinstitutechicago.com/functional-movement- assessment-fms). We are offering a 30 minute Virtual Functional Movement Screen for a discounted rate of $30 .00 !
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EXERC I SE ESSENT I AL S USE THESE EXERCISES TO RELIEVE PAIN & STRENGHTEN YOUR CORE Exercises copyright of
Forward Bend, Long Sitting Relieves Back Pain
Curl Up Strengthens Your Core
Lie on back with one leg straight. The other leg is bent with the foot flat on the ground. Position your hands underneath your lower back. Tuck your chin and lift your shoulder blades off the ground slightly. Return to the start position in a controlled manner. Repeat 20 times.
Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. This helps with lower back pain. Hold for 20 counts and repeat as needed.
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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