Innovative PT Solutions: How to Avoid Common Active Injuries

Innovative Newsletter

“Don’t Let Fear of Pain Stop You From What You Love!” STAYING ACTIVE AND AVOIDING INJURIES

Whether you just like to play weekend sports, walk for exercise or are an avid athlete, injuries can happen from time to time. It’s easy to sustain an injury to your muscles, tendons, or ligaments if you do not train properly. (continued inside)

Cheryl Howard PT, DPT, Cert. MDT Owner

Innovative Newsletter

“Don’t Let Fear of Pain Stop You From What You Love!” STAYING ACTIVE AND AVOIDING INJURIES


4 Tips To Help Prevent Injuries

Exercises To Help With Pain

Innovative Practice News

“Security is mostly a superstition. Life is either a daring adventure or nothing.” - Helen Keller Quote of The Month:

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Tendonitis 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 body mechanics. 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 used to, call Innovative Physical Therapy Solutions today to learn more about how physical therapy can help you LIVE LIFE PAIN FREE!

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 how long it will take to fully recover. Sprains and Strains Severe sprains and strains may require braces and even surgery. 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. 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.


(315) 786-0655


Stretch Stretching is one of the most important ways to prevent injuries. Your muscles and other tissues require oxygen, nutrients, and blood flow to be elastic. Stretching helps bring these things into the tissues making them more elastic and allowing them to stretch more. This prevents over-stretching and tearing. Hydrate and nutrition Your body is more than 70 percent water and therefore requires water to be supple and function at its best. Without adequate water and nutrition, your body’s tissues are more prone to injury. Hydrate and make sure you replenish the electrolytes you lost during activity with a sports drink like Gatorade. Stay within your abilities We have all heard of the term “weekend warrior” which means a person that has not prepared their body at all to go out and do extensive sports or activities on the weekend. Typically, this person is more prone to injury, just because they are not prepared. If you have a hard time running, then you wouldn’t go out and do a marathon. Make sure that you train properly and safely for the sport or activity you would like to try.

Wear proper equipment Make sure you have the right equipment to prevent injuries when doing activities. Good running shoes, proper hiking boots, helmets and much more can make the difference when it comes to preventing injury.

Patient Spotlights

Healthy Recipe

Spinach Dip

“My lower back is much more relaxed and I can tolerate standing much better.” “I have been very pleased with my treatment. The “buzzing” in my left foot has almost disappeared. My lower back is much more relaxed and I can tolerate standing much better. Most importantly I have learned some great exercises for relief.” - Judith C.

“All the therapists were very helpful in addressing my specific concerns.”

INGREDIENTS • 1 package frozen spinach (drain) • 2 - 8 oz packages cream cheese • 1 package colby jack cheese • 1 package parmesan cheese

• 2 cans of Rotel • Small onion, chopped • 1 tsp cumin or to taste • 1 tsp garlic salt or to taste

“I am very pleased with the results of my physical therapy. All the therapists were very helpful in addressing my specific concerns.” - Elizabeth H.

INSTRUCTIONS Combine all ingredients well and place in a 11 x 13 pan. Bake at 375 degrees for 30 - 40 minutes.

Exercises To Help With Pain: Try these simple exercises to help you feel better... Share this with a friend or family member to help keep them healthy too!

PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground.

IT BAND STRETCH - SIDELYING Lie on your side. Pull ankle of upper leg back as if stretching your quad. Put the ankle of your lower leg on the outside of your knee. Apply pressure downwards to feel a stretch along the side of your thigh. Hold for 5 seconds repeat 6 times on each side.

Helps Hip Pain

Strengthens Knees


Practice News

Taking Control of Your Neck Pain! Dr. Ashley McAvoy earns advanced certificate for Mechanical Diagnosis & Treatment of the Cervical & Thoracic Spine. What this means to you? Say goodbye to Neck Pain, Whiplash, Headache, & Upper Back Pain symptoms! WORLD-RENOWNED,TheMcKenzie Institute®USA,PartB–MDT:Cervical& ThoracicSpine “isacomprehensive,evidence-basedsystemofexamination, evaluation,diagnosis,prognosis, intervention&preventionstrategiesaimed at patient education & independence.” See how the McKenzie Method relieves back, neck and extremity pain! Just like in your back, it is important to consider the position of your neck. Poor posture causes ligaments to overstretch and if they are overstretched for prolonged periods of time, pain will likely result. This can occur from: bad sitting position (slouched, hunched and the biggest culprit: protruded neck position), awkward or strained positions when sleeping or lying, and strained working positions, such as cramped spaces or situations where the head and neck are stuck in one position for an extended period of time. If neck pain is resulting from postural stresses, some very simple, specific exercisescanbeyoursolution toeliminatepainandpreventfutureepisodes. Why the McKenzie Method? Imagine you have the power to control your pain and the ability to do your work and daily activities. Save time and money with the McKenzie Method. Freeyourselffromexcessivetherapysessions,expensiveequipment/testing and, most importantly, surgery!

How It Works MDT isacomprehensive,evidence-basedsystemofexamination,evaluation, diagnosis,prognosis, interventionandpreventionstrategiesaimedatpatient education and independence.

• Known to show results in as little as two to three visits

• Driven by sound clinical reasoning for individualized plans of care • Cost-efficient treatment minimizing the need for expensive tests or procedures: no needles, no injections, no surgery. Prevention is the ultimate goal. You’re in control of your pain! Take control of your pain, empower yourself and get back to the life you love!

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