NEWSLETTER
OCTOBER 2020
HowYou Can Avoid Surgery AFTER A SPORTS INJURY
ALSO INSIDE: • Laura’s Corner • Omelet Muffins • Don’t Let Pain Sideline You • Exercise Essentials
PTPROVIDENCE.COM
NEWSLETTER
OCTOBER 2020
How You Can Avoid Surgery AFTER A SPORTS INJURY
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. You don’t have to be a professional or even an amateur athlete to suffer a sports injury. In fact, many times, those most susceptible to sports injuries are people who have just started exercising or participate on a recreational level. Sports injuries in this article will be defined as injuries to the musculoskeletal system, including muscles, bones and tissues such as cartilage. The most common sports 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 example of a strain is a muscle spasm. 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, the knee is the most commonly injured joint. Orthopedic surgeons see more than 5.5 million people annually for knee injuries,
which can 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. SHIN SPLINTS: Shin splints occur when there is a pain along the large bone 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 Providence Physical Therapy 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 licensed physical therapists and physical therapist assistants at Providence Physical Therapy can customize a program that addresses the weakness of your particular musculoskeletal system, allowing you to recover quickly and remain active. Even if you have an old injury, it is important to have it evaluated by our physical therapists to prevent long-term damage like arthritis. If you have sports or orthopedic injuries like tendonitis, arthritis, a stress fracture or low back pain, our therapists can design a treatment plan to promote improved function, wellness and minimize the risk of re-injury.
PTPROVIDENCE.COM
Laura’s Corner
personal setting, please call us. You will find that our style of orthopedic and sports rehabilitation will not only help you feel better and perform at a higher level, faster – but you will feel confidence knowing that you are being given the individual attention that you need and deserve for optimal recovery. I can guarantee that in one visit to our setting you will understand what being part of the “Providence PT Community” is all about. Play on!
As we head into fall with a somewhat familiar return to the sports we love to practice, play and watch, I hope you will think of Providence PT for any of your sport-related aches, pains, injuries and even for post- surgical rehabilitation needs. Our team of physical therapists are exceptional in sports rehabilitation – and we are proud to be one of a small number of private, orthopedic PT practices in Colorado who provide hands-on, one-on-one care. If you or one of your
loved ones needs a bright, compassionate, comprehensive, and experienced PT, who will take time to work directly with you, in a professional, concierge-style,
Omelet Muffins
INGREDIENTS
• 10 large eggs • 1 red bell pepper, seeded and finely chopped • 1 cup frozen cut spinach, thawed and squeezed dry INSTRUCTIONS Preheat oven to 325°F. Coat a 12-cupmuffin tin liberally with the cooking spray. In a large bowl, beat the eggs together. To bowl, add the bell pepper, spinach, green onions, salt, and ¼ cup water. Season with pepper.
• 2 green onions, finely chopped • 1/4 tsp salt
Divide egg mixture among muffin cups. Bake 20–25 min., until eggs are set. Let stand 5min. before removing from muffin tin.
Do you suffer with pain? We can help you get back to living pain free call us today 303-799-6336
Our Specialties • Women’s Health • Men’s Health
• Pre/Post Natal • Manual Therapy • Dry Needling • Sports Rehab • Spine Rehab • Orthopedics
Don’t Let Pain Sideline You There is nothing more exciting than taking on a new challenge, sport or activity. For most of us, the thrill of accomplishing a physical goal is what we live for. However, are you prepared for it? The term “weekend warrior” means a person who doesn’t really train for what they are doing; they just go out and do it on the weekend.
How do most injuries occur?
Most sports injuries occur from ill-prepared individuals who just jump into the activity without first increasing their strength, endurance and flexibility. Your muscles, tendons, ligaments and other tissues need to be warmed up to work properly. They take enormous strain during running and sports activities. Therefore, if they are not in top condition, they are more prone to injury.
Exercise Essentials
Injuries increase as you age…
If you think back to when you were in your late teens, you could go into a full sprint no problem, take a flying leap and do a whole lot without the slightest thought about it. As you get older, your tissues become less elastic and in fact a little “drier.” When your muscle, tendon and ligament tissues have enough water, they are supple and 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 them pain-free to the activities they enjoy. What some people might not know is that physical therapists put specific exercise plans together based on your needs to prevent injury. If you do start to experience pain with activities, Providence Physical Therapy can get you back to enjoying your activities pain-free. Call today to learn more how our programs can help you feel great!
STRENGTHENS CORE
Preparing your body…
DEAD BUG | HEEL TOUCHES Lie on your back with your hands and knees raise upward, keeping your core engaged. Slowly lower one heel to the ground, then alternate sides, keeping your core engaged. Repeat 6-10 times on both sides.
It is important to do sports activities, fitness and a host of other physical activities to keep you healthy and happy. With a little bit of preparation, you can easily do these activities and decrease your risk for injury.
• Do stretch often
• Do coordination training
• Do strength training
• Do endurance training
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