Nestor Physical Therapy Newsletter
NEWSLETTER www.nestorphysicaltherapy.com
INSIDE: Don’t Let Pain Put You On The Sidelines! Greatest Promotion Ever: Coming Soon Patient Success Spotlight 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. (continued inside)
HowToAvoid Surgery After A Sports Injury
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HowToAvoid Surgery After A Sports Injury
You don’t have to be a professional or even an amateur athlete to suffer a sports injury. Infact,manytimes,thosemostsusceptibletosports injuriesare peoplewhohave juststartedexercisingorparticipateonarecreational level. Sports injuries in thisarticlewillbedefinedas injuries to themusculoskeletal 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. Strainsarenon-contact injuries,suchasthosethatoccurfromoverstretching. 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, theknee is themostcommonly injured joint.Orthopedicsurgeons seemore than5.5millionpeopleannuallyforknee 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. 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. TheteamatNestorPhysicalTherapycantreatmanyorthopedicandrepetitive 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 licensedphysical therapistsandphysical therapistassistantsatNestor 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.
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www.nestorphysicaltherapy.com
Don’t Let Pain Put You On The Sidelines!
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, Nestor PhysicalTherapy can get you back to enjoying your activities pain-free. Call today to learn more how our programs can help you feel great! 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 coordination training • Do strength 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 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. 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 GREATEST PROMOTION EVER!
Patient Success Spotlight
“I came here with severe back pain that had kept me out of ultimate frisbee for the past 8 months. I had seen massage therapists, chiropractors, and other PT’s with very little improvement. After a month working at Nestor Physical Therapy, I was back playing. I had a great experience and I am so happy to be competing again.” - Sam Lehman
COMINGNOVEMBER 2018
Grilled Zucchini Dip
This recipe was inspired by the fresh veggies and herbs from our garden.
Wash and dry one medium to large zucchini. Slice into circles. Peel and slice one large onion in to circles. Use large tooth picks to hold onions circles together. Peel paper off 4-5 garlic gloves and use large tooth pick to keep them together (see picture of the zucchini, onion, and garlic on the grill).
Lightly coat the zucchini, onion, and garlic with olive oil so they do not stick to the grill. Season with sea or kosher salt and fresh cracked pepper. Direct grill the zucchini and onion circles 3-4 minutes a side. Grill garlic (garlic can burn, so keep an eye on the garlic). The bottom of the grill is the cool zone, it allows you to move items that start to burn. Remove from the grill and remove the tooth picks from the onion and garlic. Once cool, place all the grilled ingredients in the food processor or blender. Pulse a few times for a thicker dip, or process longer for a smoother dip. Add zest of one lemon, juice of one lemon, 1-2 tablespoons of fresh mint, add sea or kosher salt and freshly cracked black pepper (about a teaspoon each). Pulse the food processor, and then adjust seasoning after tasting.
Place the mix in a bowl and add 1 cup of Greek yogurt and sour cream. Mix all ingredients. Cool in the fridge for an hour or longer. Zucchinis are full of water, so stir before placing in a serving bowl.
Brush 2-3 pitas with olive oil and sprinkle with season mix. Make season mix by combining kosher salt, oregano, basil, black pepper, celery salt, onion and garlic powder. Direct grill pitas for 2 minutes each side. Pitas will cook quickly, make sure they don’t burn. Remove from grill and slice into triangles (see picture).
Slice a second zucchini, carrots, and celery into sticks. Serve the dip with the grilled pitas, celery, zucchini, and carrot sticks and garnish with mint and celery leaves (see picture). Enjoy!
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
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