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 !
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