Physical Therapy Newsletter by ReQuest Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
“ I Fear Possible Surgery If I Encounter Another Sports Injury.” Discussing Ways To Avoid An Injury & Post-Surgical Rehab
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 ReQuest 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 ReQuest 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. Did you know?
“Like your muscles, your bones get stronger when you make themwork. Weight-bearing and resistance exercises are important for building bones and keeping them strong. ” - National Osteoporosis Foundation
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“ I Don’t Believe In Giving Up, But I KnowWhen I Have Endured Enough Pain.”
DON’T LET PAIN KEEP YOU IN THE SIDELINES
Preparing your body… 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 strength training • Do coordination training • Do endurance training
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 individualswho just jump into the activitywithout 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. 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 thempain-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, ReQuest 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!
Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!
FREE SPORTS INJURY ANALYSIS We can help you feel better naturally with a
We can help you: Naturally relieve aches and pain. Increase your strength. Be more active with your friends and family.
• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art facilities Features of Physical Therapy:
Have more energy. Feel better at work.
Offer valid for the first 25 people to schedule. Expires 02-28-17.
• PATIENT RESULTS • Hear what our patients have to say!
I’m a much better runner today! “One week from today I will participate in my first ultra marathon. That I feel fully prepared and have absolute confidence that I will perform well is attributable to my rehabilitation as directed by my physical therapist Dr. Penny Goldberg and her team. Diagnosed with insertional achilles tendonitis, I was concerned that my longer term goal of competing in the Boston Marathon might also be in jeopardy. Penny worked with me to develop a varied and challenging strength and rehabilitation program. My program included exercises for managing inflammation and speeding recovery as well as methodologies that protected me as I returned to running. When I had to take a week for travel, Penny showed me how to do PT with hotel room furniture. As the symptoms of my injury became more manageable, my physical therapy came to feel like personal training, I looked forward to the challenge every week and fed off the positive energy of the PT staff. In the end, my PT experience transcended rehabilitation by helping me realize greater athletic function than I had prior to coming to Request. I’m a much better runner today that I was when I started PT. Many of the exercises and therapies I learned are now part of my regular training. Thanks for everything!” -R.R.
We gladly accept most insurances, providing a great LOW COST SOLUTION to restore your pain-free movement!
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• IF YOU’RE AN ATHLETE OR ACTIVE, YOU NEED TO VISIT REQUEST • We Have Solutions For Sports Injuries
SPORTS MEDICINE At ReQuest Physical Therapy, we have solutions for sports injuries. With comprehensive programs to satisfy every sports recovery need, our sports medicine experts know what it takes to get the experienced athlete and the weekend warrior back on the field or in the game. From body mechanics to conditioning and strengthening programs, we help injured athletes get back to the activities they love quickly and safely. If you are a competitive athlete, we have intensive training programs to help you excel in your sport while reducing your risk of injury. In fact, our staff has extensive experience working with professional and collegiate-level athletic teams. ReQuest is the physical therapy department of choice when recovery matters most.
Some of the most common sports injuries will require intensive therapy to regain full function. From torn ACL ligaments, to back injuries and broken bones, we see it, and we treat it all with a plan that is tailored to your needs and goals.
- Jeff Gilliam PT, PhD, OCS
Health & Wellness Tips
“Should I Consider Adjusting My Diet For Healthier Bones & Joints? ” EATING RIGHT, KEEPS YOURMUSCLES TIGHT!
On A Weekly Basis Try To Eat More: • Cold water fish such as salmon, tuna, herring, mackerel and halibut have high levels of omega-3 fatty acids. These omega-3 fats are used by the body to make substances that reduce inflammation. • Organically grown fruits and vegetables. • Nuts and seeds. • Whole grains. • Ginger - Enjoy the added health benefits of throwing a little bit of ginger into your cooking. Avoid highly refined products such as white rice, white bread and white pasta, excessive saturated fats and foods which contain trans fats. Whole foods contain the nutrients necessary for joint health: vitamins such as vitamin C, vitamin D, vitamin A, the B vitamins, vitamin K, and folic acid; minerals like calcium, magnesium, selenium, zinc, and iron; and other beneficial nutrients such as bioflavonoids and beta-carotene.
A Great Tilapia Recipe to Help Keep Joints Loose & Healthy: • 2 eggs • 1 teaspoon pepper • 1 teaspoon lemon juice • 1 teaspoon garlic • 1 cup ground almonds • 1 cup freshly grated parmesan cheese • 8 (6 ounce) tilapia fillets • ¼ cup whole wheat flour (For Dusting) • Avocado oil • Salt • Parsley 1. Beat the eggs with the lemon juice, pepper and garlic until blended; set aside. Stir together ground almonds with 1 cup of Parmesan cheese in a shallow dish until combined; set aside. Dust the tilapia fillets with flour, and shake off excess. Dip the tilapia in egg, then press into the almond mixture. 2. Heat avocado oil in a large skillet over medium-high heat. Cook tilapia in oil until golden brown on both sides, 2 to 3 minutes per side. Reduce heat to medium, and season fillets with salt if desired. Sprinkle the tilapia with the remaining parmesan cheese, cover, and continue cooking until the parmesan cheese has melted, about 5 minutes. 3. Transfer the tilapia to a serving dish, and garnish with parsley springs and lemon wedges to serve.
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Exercise Essentials Try these exercises to keep you moving...
About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/ self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.
QUAD SET While lying or sitting with a small towel rolled under your ankle, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 30 seconds. Alternate knees and repeat 10 times.
Exercises copyright of
www.simpleset.net
Helps with knee pain
PRONE HIP EXTENSIONS While lying face down with your knee straight, slowly raise up leg off the ground. Hold for 30 seconds. Alternate legs and repeat 8 times.
Helps loosen tight muscles in the legs
Santiago Villamil PT, MPT, CSCS Director of Physical Therapy
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Why You Need To Come In For Another Check-Up:
� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle
� Move without pain � Bend and move freely � Balance confidently & securely
Take Care Of Your Aches & Pains Before It’s Too Late!
Think ReQuest FIRST
Gainesville: (352) 373 2116 Tioga: (352) 692 2131
4820 Newberry Road Gainesville, FL 32607
FREE SPORTS INJURY ANALYSIS COUPON INSIDE
4820 Newberry Road Gainesville, FL 32607 Phone: (352) 373-2116 Fax: (352) 373-1507 Hours: Monday - Friday: 7:00AM - 7:00PM Saturday: 8:00AM - 12:00PM Sunday: Closed 12830 SW First Lane, Suite 100 Newberry, FL 32669 Phone: (352) 692-2131 Fax: (352) 331-3221 Hours: Monday - Friday: 7:00AM - 6:00PM Saturday & Sunday: Closed
Santiago Villamil PT, MPT, CSCS Director of Physical Therapy
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