Canyon Sports: Stay Active & Avoid Injury

Wellness Expert Newsletter

• Could it be Tendonitis? • Exercise Essentials • Patient Results • When To Use Ice & Heat For Pain Relief

Whether you just like to play weekend sports, walk for exercise or are an avid athlete, injuries can happen from time to time. Most injuries are from overusing muscles, tendons and ligaments, which may feel like soreness, especially the next day. At the microscopic level, when muscles, tendons and ligaments are over-stretched, little tears form in the tissues. Your body normally heals quickly from this. However, the severity of the injury determines the extent of time needed to recover. Sprains and Strains Sprains are over-stretching injuries to the tendons and ligaments while strains are over- stretching injuries to the muscles. These can range from mild to severe. Realize, that for even mild sprains, the body can take about 6 weeks to heal the soft tissue. That means adequate rest and rehabilitation is needed to fully recover from this type of injury. Severe sprains and strains may at times require braces and even surgical repair. The recovery from this can be longer, 8 weeks or more and it is wise to have proper physical therapy rehabilitation to recover. Even old sprains and strains can stay around to haunt you if they have not been properly rehabilitated.


Tendonitis is an inflammation of the tendons from overuse. This can be for a variety of reasons, but typically, that body part is taking the strain due to poor movement of other areas. For example, tendonitis in the shoulder or elbow is typically from poor posture of the neck and upper back. This causes an altered movement in the shoulder and arm, increasing strain on the tendons. Physical therapy helps by relieving the inflammation and pain while restoring normal motion and posture. If you suffer from aches, pains or would just like to move better than you use to, call us today to learn more about our different programs and how we can help you be active and pain-free!

If you have pain from an injury, let us help you get back to doing the things you love. Call Today! (801) 944-1209


Got me back to 100%! “As a long time frequent visitor to Canyon Sports Therapy, I have come to trust John, Danny and now Brad to fix my self-inflicted wounds arising out of my active lifestyle. This time, Brad treated multiple nagging afflictions (plantar fasciitis, inflamed bicep and patellar tendons) and got me back to 100% with minimal impact on my activity schedule. As always the CST folks were friendly as well as professional, and a pleasure to work with during the treatment sessions.” - B.W. I made more rapid progress than I expected! “When you’re suffering an acute injury, the key to recovery is immediate physical therapy. I injured my hamstring and waited about a week to gauge progress. When I realized it wasn’t healing, I contacted Canyon Sports and began weekly treatment. After thoroughly evaluating my injury, Danny Hansen worked the hamstring in the office and prescribed at-home exercises. These injuries require considerable time to resolve and I made more rapid progress than I expected. Within 6 weeks I had recovered most of my strength and was pain free. While I still feel some slight tightness in the area, I’m confident that continued attention on my part will fully heal the area. Conversely, I have a friend who was 6+ months into the same injury and has made no progress. She did not seek PT.” -K.S.

OUR MISSION “To restore physical ability and bring out your inner athlete.”


How to use ice Ice is useful when you want to reduce swelling. For example, your ankle balloons up after a sprain. This is because blood and fluid collect rapidly, making it both painful and stiff. Ice packs are very useful in bruises, strains and joint swellings. Use them for any acute swelling, over the first 24 to 48 hours (except back strains). Ice helps later too, while exercising the limb. Our friendly physical therapists can show you how to makemovements less painful and more flexible by using an ice pack just before or during exercise. How to use heat Heat packs, bottles or infrared

lamps can be very useful if you have a muscle spasm or 48 hours after injury. Heat improves the circulation, soothes and relaxes the muscles by carrying away toxins and bringing in healing oxygen. Heat can comfort a back or neck strain, especially if it has been persisting for some time. When not to use heat Don’t use heat if you have a painful, red or swollen joint. This increases circulation so that fluid collects, worsening the swelling and stretching or compressing the nerves and surrounding healthy tissue. When to use neither heat nor ice Whether you use hot or cold packs, be aware that you can damage your skin and deeper tissues by careless use. Don’t use it if you have an open or infected wound. If the circulation or sensation level is poor, as in diabetes, ice and heat could cause the skin to break down, get infected and worse. But in ordinary injuries, ice and heat provide inexpensive, non-toxic pain relief. Visit us for more help with using ice or heat. We’ll speed up your recovery and get you moving more easily. Are your muscles still strained or weak from a past injury? Call us today at 801-944-1209 to schedule an appointment with one of our physical therapists.

Always consult your physical therapist or physician before starting exercises you are unsure of doing. Exercise Essentials Try this simple exercise to keep you moving...

HAMSTRING STRETCH - SUPINE Stretches hamstrings. While lying on your back, raise up your leg and hold the back of your knee until a stretch is felt.


Healthy Recipe: Honey Garlic Shrimp

INGREDIENTS: • 1/3 cup honey • 1/4 cup soy sauce (reduced sodium) • 1 Tablespoon minced garlic • optional: 1 teaspoon minced ginger • 1 lb medium uncooked shrimp, peeled & deveined • 2 teaspoons olive oil • optional: chopped green onion garnish DIRECTIONS: 1. Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. 2. Place shrimp in a large zipped-top

bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes or for up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time- saving tip: while the shrimp is marinating, steam broccoli and microwave quick brown rice). 3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. Discard used marinade. Cook shrimp on one side until pink-- about 45 seconds-- then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more. 4. Serve shrimp with cooked marinade sauce and a garnish of green onion. The sauce is excellent on brown rice and steamed veggies on the side.

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