Exercise is an important part of a healthy lifestyle. For many people, playing sports is a fun way to burn extra calories, socialize, and get fit. Unfortunately, this also means the occasional sports injury or a flare up of an old injury or condition.
Health &Wellness The Newsletter About Health And Self-Care
SPORTS INJURIES & POST-SURGICAL REHAB
DON’T LET PAIN SIDELINE YOU! Reclaim Your Healthy, Pain-Free Life!
Health & Wellness The Newsletter About Your Health And Caring For Your Body
ALSO INSIDE: • Don’t Let Pain Sideline You! • Healthy Recipe • Exercise Essentials • Patient Success Spotlight
SPORTS INJURIES & POST-SURGICAL REHAB
Exercise isan importantpartofahealthy lifestyle. Formanypeople,playingsports is afunwaytoburnextracalories,socialize,andgetfit. Unfortunately,thisalsomeans the occasional sports injury or a flare up of an old injury or condition. You don’t have to be a professional or even an amateur athlete to suffer a sports injury. Infact,manytimes,thosemostsusceptibletosports injuriesarepeoplewho have just started exercising or participate on a recreational level. Sports injuries inthisarticlewillbedefinedas injuriestothemusculoskeletalsystem, includingmuscles,bonesand tissuessuchascartilage.Themostcommonsports injuries include: • SPRAINS: A sprain occurs when the connective tissue that joins the end of the bone with another is stretched or torn. Those connective tissues are known as ligaments. Sprains are caused by trauma such as a fall or blow to the body that knocks a joint out of position. Ankles, knees and wrists are most vulnerable to sprains. However, back, neck and shoulder sprains are very common too. • STRAINS: A strain occurs when a muscle or tendon is pulled, torn or twisted. Strains are non-contact injuries, such as those that occur from overstretching. A common exampleof astrain is amusclespasm. A back or neck strain is a very common injury treated in physical therapy. • KNEE INJURIES: According to the U.S. Department of Health and Human Services, theknee is themostcommonly injured joint. Orthopedicsurgeons seemore than5.5millionpeopleannually forknee injuries,whichcan include runner’s knee (pain or tenderness close to the knee cap at the front side of
the knee), tendonitis and iliotibial band syndrome (pain on the outer side of the knee). Severe knee injuries often include bone bruises or damage to the cartilage or ligaments. • SHINSPLINTS: Shinsplintsoccurwhen there isapainalong the largebone in the front of the lower leg, known as the tibia or shin bone. Shin splints most commonly occur in runners, especially those who are just starting a running program. This is usually due to poor alignment of the body, or weakness in the leg muscles. The team at PhysicalTherapy of Melissa can treat many orthopedic and repetitive motion injuries without the need for invasive surgeries or medications. In fact, most doctors have their patients try physical therapy first before recommending any other procedures. The licensedphysicaltherapistsandphysicaltherapistassistantsatPhysicalTherapy OfMelissacancustomizeaprogramthataddressestheweaknessofyourparticular musculoskeletalsystem,allowingyou to recoverquicklyand remainactive. Even if youhaveanold injury, it is important tohave itevaluatedbyourphysical therapists toprevent long-termdamage likearthritis. Ifyouhavesportsororthopedic injuries liketendonitis,arthritis,astressfractureor lowbackpain,ourtherapistscandesign a treatment plan to promote improved function, wellness and minimize the risk of re-injury.
If you’re suffering from pain, call 972.837.4450 to talk with your physical therapist and schedule your appointment today!
Together we get better! | www.ptofmelissa.com
INJURIES INCREASE AS YOU AGE Ifyouthinkbacktowhenyouwere inyour lateteens,youcouldgo intoafullsprint noproblem,takeaflying leapanddoawhole lotwithouttheslightestthoughtabout it.Asyougetolder,yourtissuesbecome lesselasticand infacta little“drier.”When yourmuscle,tendonand ligamenttissueshaveenoughwater,theyaresuppleand stretchy, allowing you to do a lot of activities. Keep yourself hydrated and stretch often to maintain elasticity in your muscles. BEFORE AND AFTER Knowing the right exercises to prepare for fitness activities is key. Our physical therapy experts have years of experience rehabilitating people after injuries and returning thempain-free to theactivities theyenjoy.Whatsomepeoplemightnot know isthatphysicaltherapistsputspecificexerciseplanstogetherbasedonyour needs to prevent injury. If you do start to experience pain with activities, Physical TherapyofMelissacangetyoubacktoenjoyingyouractivitiespain-free.Calltoday to learn more how our programs can help you feel great! PREPARING YOUR BODY It is importanttodosportsactivities,fitnessandahostofotherphysicalactivities tokeepyouhealthyandhappy.Remembertostretchregularlyandundrgostrength, coordination,andendurancetraining.Witha littlebitofpreparation,youcaneasily do these activities and decrease your risk for injury.
There isnothingmoreexcitingthantakingonanewchallenge,sportoractivity.For mostofus,thethrillofaccomplishingaphysicalgoal iswhatwe livefor.However, areyouprepared for it?The term “weekendwarrior”meansapersonwhodoesn’t really train for what they are doing; they just go out and do it on the weekend. HOW DO MOST INJURIES OCCUR? Mostsports injuriesoccurfrom ill-prepared individualswho just jump intotheactivity without first increasing their strength, endurance and flexibility. Your muscles, tendons, ligaments and other tissues need to be warmed up to work properly. They takeenormousstrainduring runningandsportsactivities.Therefore, if they are not in top condition, they are more prone to injury.
Healthy Recipe: Berry Almond Smoothie Bowl
INGREDIENTS • ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain 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
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.
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Call Today! (972) 837-4450
PRACTICE NEWS
PATIENT SUCCESS SPOTLIGHT
A New Addition to the PT Of Melissa Family!
PT Of Melissa Retreat
Periodically we “retreat” as a staff to renew and reinvigorate our operations here at the clinic. Our recent retreat generatedsomenew ideasaboutways wecancontinueto improveandenhance our patients’ experiences.
We are excited to welcome Dr. Pamela Berner’s new baby boy, Lincoln, to the family! He was greeted by Dr. Berner, dadMatt,andsisterNovaonThursday, May2,at12:19pm,weighing7 lbs3oz and measuring 20 in long. Thank you everyone for sharing the joy!
“Beforecoming toPhysicalTherapyOfMelissa, Icouldhardlywalkonmy left leg due to an injury. But after 3 weeks, I’m now glad to say that I’m able to run in practice with my girls softball team. Many thanks to all the staff! You guys are the best.” - Coach Rob
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Exercise Essentials
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Do You Suffer From Back Pain?
Exercise To Build Leg Strength
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Mention or Bring in This Coupon Today For a FREE BACK PAIN SCREENING
Runner’s Step Stand in front of a box or step that is below the level of the knee. Step up onto the box and bring the opposite leg up towards your chest. Lower your leg down in a controlled manner. Repeat 6-10 times, alternating legs.
If you have back pain, please give us a call and schedule a free screening so we can get you going!
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