Priority PT_Avoiding Sports Injuries

Health &Wellness The Newsletter About Your Health And Caring For Your Body

HowtoAvoid SurgeryAfter a Sports Injury

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• How to Avoid Surgery After a Sports Injury • Don’t Let Pain Sideline You • Patient Success Story

Health & Wellness The Newsletter About Your Health And Caring For Your Body

HowtoAvoid SurgeryAfter a Sports Injury

Exercise isan importantpartofahealthy 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 themusculoskeletalsystem, including muscles,bonesandtissuessuchascartilage.The most common sports injuries include: SPRAINS: A sprain occurs when the connective tissue that joins theendof thebonewithanother 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,neckandshouldersprainsareverycommon too. STRAINS: A strain occurs when a muscle or tendon ispulled, tornor twisted. Strainsarenon- 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. KNEEINJURIES: AccordingtotheU.S.Department ofHealthandHumanServices,theknee isthemost commonly injured joint. Orthopedicsurgeonssee 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. SHINSPLINTS: Shinsplintsoccurwhen there isa painalong the largebone in the frontof the lower leg, known as the tibia or shin bone. Shin splints mostcommonlyoccur inrunners,especiallythose

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 Priority 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 Priority 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. Ifyouhavesportsororthopedic injuries like tendonitis, arthritis, a stress fracture or low back pain, our therapists can design a treatment plan topromote improved function,wellnessand minimize the risk of re-injury.

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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 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, Priority 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!

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

Are you letting your pain hold you back? Call Priority Physical Therapy to schedule your appointment today!

DISCOVER HOW TO LIVE PAIN-FREE At Priority Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Priority Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist

Improve Balance In Minutes Try this movement if you are recovering from an injury

Helps With Balance

SINGLE LEG STANCE Stand on one leg and

maintain your balance. Hold for a few seconds. Repeat 3 times.

2. Discover why your pain has come back 3. Get your custom recovery program

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MISSOURI 573-769-6166

SOUTH CAROLINA 843-536-4888

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GOOD NUTRITION KEEPS YOUR MUSCLES AND TENDONS STRONG

Patient Success Story

“I received excellent services from friendly, professional staff, who answered any questions I had and offered personal advice. They were attentive to my needs and gave a variety of ways to do my exercises to gain the same effect as the original exercises.” Janet G. “Friendly, professional, and attentive...”

Healthy Smoothie Recipe

Here are some foods that are helpful in keeping tendons and muscles strong, and help prevent tendonitis and other injuries: PROTEIN: If you lead an active lifestyle, you likely need 0.5 to 0.75 grams of protein per body weight pound. Get your protein from lean meats, eggs and dairy products, or go for beans, lentils and soy products for vegetarian sources of protein. VITAMIN C: Vitamin C plays an essential role in new collagen production, and a vitamin C deficiency can weaken your tendons and ligaments. Men should try to consume at least 90 milligrams of vitamin C daily, and most women need 75 milligrams, according to Linus Pauling Institute. Eat fruits and vegetables with every meal and snack to reach your vitamin C intake goals -- strawberries, red bell peppers, oranges, grapefruits, and tomatoes provide particularly Choose dairy products or dark leafy greens as calcium sources, eat chickpeas and pineapple for manganese and select seeds and nuts to boost your copper intake. Men under age 70 and women under age 50 need 1,000 milligrams of calcium daily. Vitamin D helps your body absorb calcium, so you should also consume sources of vitamin D, such as dairy products or fatty fish. Adults 70 years or younger need 15 micrograms of vitamin D each day, while adults 71 years or older need 20 micrograms. rich sources of the nutrient. IMPORTANT MINERALS:

Mix the following in your blender for an easy way to get your Vitamin C and most of the healthy minerals you need for the day. It tastes great, too!

• 1 ½ to 2 cups of spring greens, spinach or kale • 1 ½ to 2 cups of any of the following fruits • Pineapple • Mango • Blackberries, strawberries, blueberries • Banana • Peach • Any of the following nuts or seeds: • 10 walnut halves or 10 cashews • 1 tbs goji berries • 1.4 cup pumpkin seeds • Water, lemon or lime juice, or ice to thin as desired

Process in the blender to a consistency desired

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