No matter what type of physical activity you partake in, it is possible for injuries to occur. Whether you enjoy taking walks at night, playing sports on the weekends, or training for athletic trials throughout the week, it is important to make sure you are always being as safe as possible.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
DECEMBER 2020
PREVENT AVOIDABLE INJURIES
with Physiotherapy
www.thephysiotherapycenter.com
Health & Wellness The Newsletter About Your Health And Caring For Your Body
DECEMBER 2020
PREVENT AVOIDABLE INJURIES with Physiotherapy
INSIDE:
• Prevent Avoidable Injuries with Physiotherapy • How Can I Prevent These Injuries? • Healthy Smoothie Recipe • Fun & Games: Word Scramble • Running Away from Low Back Pain • Essential Tips to Achieving Your Best Run CALL IN! Call for your FREE ACHES & PAINS ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700
Nomatter what type of physical activity you partake in, it is possible for injuries to occur. Whether you enjoy taking walks at night, playing sports on the weekends, or training for athletic trials throughout the week, it is important tomake sure you are always being as safe as possible. Perhaps the most common injury that people experience from physical activity is an overall feeling of soreness, caused by overusing the muscles, tendons, and ligaments. When themuscles, tendons, or ligaments are over-stretched, the tissues experienceminor damage in the formof microscopic tears. This typically occurs when completing an exercise that the body is not used to, or exercising for the first time after a prolonged period of rest. The soreness may linger for a few days but usually goes away on its own. However, the severity of the damage determines how long the body will need to recover. For more information on how you can prevent severe injuries, contact The Physiotherapy Center today. What Are Some Common Injuries? At The Physiotherapy Center, our licensed physiotherapists can guide you through proper exercises, stretches, movements, and body control, in order to prevent future injuries from occurring. Many injuries occur due to improper techniques or overexerting your body. Some of the most commonly sustained injuries include sprains, strains, and tendinitis. Many people think “sprains” and “strains” are synonymous; however, they have one distinct
difference. Sprains occur when a ligament is stretched beyond its limits or torn, while strains occur when a tendon is stretched beyond its limits or torn. Tendons are tissues that connect muscles to bones, and ligaments are tissues that connect bones to one another. Sprains and strains can both range frommild to severe, and even mild ones may take up to 6 weeks to heal. When they become more severe, braces or surgical correctionmay be necessary. This will require a longer recovery time, up to 8 weeks or longer, and physiotherapy treatments will likely be prescribed. It is important to note that it is in your best interest to have a physiotherapist make sure a sprain or strain is fully healed before returning to your normal level of physical activity, as it is common for old sprains and strains to develop again in the future if they have not been properly rehabilitated. Tendinitis is an overuse injury that causes the tendons to become inflamed. There are several reasons why tendinitis may occur, but whatever the case may be, we know that it has developed as a result of unnecessary amounts of strain. For example, some people may develop tendinitis in their shoulders or elbows because of improper posture. If the neck and back are not properly aligned, unnecessary stress is placed on other parts of the body. Movements in the shoulders and arms are altered as a way to compensate, causing increased strain on the tendons. Tendinitis can be corrected with physiotherapy treatments, since PTs are trained in relieving pain, decreasing inflammation, and restoring you to your normal posture, motion, and function.
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HOW CAN I PREVENT THESE INJURIES?
Refer A Friend Care enough to share how physiotherapy helped you? Who do you know that could benefit from therapy? Send them our way! They will thank you, and so will we. • Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. • Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t used to running but you’d like to complete While it is always a wise decision to consult with a physiotherapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include: • Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing.
a 5k, don’t start off with 3-mile runs. Begin with a half mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physiotherapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals. • Using the proper equipment. When engaging in any type of physical activity, it is important tomake sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries. What Should I Do Now? If you are suffering from aches and pains, you think you may have sustained an injury, or you’d like to learn more about injury prevention, contact The Physiotherapy Center today. One of our dedicated physiotherapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free! Contact The Physiotherapy Center today at (345) 943-8700 or visit our website at www.thephysiotherapycenter.com.
Exercise Essentials Helps to relieve hip and knee pain.
IT BAND STRETCH | SIDELYING
Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage .
Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 30 seconds. Repeat as needed.
Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
Exercises copyright of
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25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700
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Try This Healthy Smoothie Recipe Winter Citrus Smoothie Want an alternative to a heavy breakfast? This healthy and delicious citrus smoothie is simple to make!
Fun & Games: Word Scramble
WORD SCRAMBLE Directions: Rearrage the letters below to reveal a physiotherapy term. Write your guess on the blanks! teuhet icpar sreeicxe _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
YIELDS: 4 smoothies
INGREDIENTS
• 2 1/2 cups pineapple juice • 2 1/2 cups freshly squeezed orange juice, plus orange sections for garnish (optional) • 3/4 cup plain yogurt • 1 banana, peeled and halved • 3 tablespoons honey • 1/4 teaspoon ground cinnamon, plus more for garnish
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Fill one ice-cube tray with pineapple juice and one tray with orange juice. Place both trays in the freezer for several hours until frozen or overnight. Place yogurt, banana, honey, and cinnamon in a blender and process until smooth. Transfer mixture to a bowl, and set aside. Rinse blender, fill with pineapple ice cubes and remaining pineapple juice, and process until smooth. Divide pineapple mixture among four glasses, top with reserved yogurt mixture, and place in the freezer. Process the orange-juice cubes with the remaining orange juice. Remove filled glasses from freezer and top with orange ice mixture. Garnish each glass with cinnamon and a slide of an orange, if desired. Share with your friends before it begins to melt! www.marthastewart.com/315212/winter-smoothie
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Attention Aches & Pains Sufferers!
Do you need help finding relief from your pain?
• Decrease your pain • Increase your strength • Increase your activity level We can help:
• Increase your flexibility • Improve your health • Get back to living
Mention or Bring in This Coupon Today For a FREE Aches & Pains Consultation
Call Today: (345) 943-8700
Offer valid for the first 25 people to schedule. Expires 01-31-21.
RUNNING AWAY FROM LOW BACK PAIN
Did You Know That The Way You Run, Could Be Causing Your Back Pain? Most people have something in their style of running that can cause long term wear and tear. For example, a foot turned- out, a weak abdomen or poor posture contributes to stress on their body. Your physiotherapist at The Physiotherapy Center is trained to treat running disorders and teach corrective running techniques. By changing the way you run, it is possible to eliminate and prevent back pain. On a daily basis, you run more than any other physical activity. How you run defines most everything about you, including your physical abilities. We can help you discover that something about the way you run, may be the reason you have pain and help you change it. You Run Over a Million Steps In a Year Your run involves many body parts, all interacting together to produce your running style. It’s as natural as breathing, and if any of your six (two ankles, two knees, two hips) weight bearing joints are not in good alignment, you’re at risk for structural pain. One minor running error repeated millions of times can do an incredible amount of damage to your back, muscles, nerves and joints. This can eventually cause pain and arthritis.
9 Things That Stifle Your Stride Problems with running are not a direct consequence of getting older. Rather, they are the effects of other conditions that become more common and severe with age. Common risk factors for severe problems with running include advanced age (older than 85) and multiple chronic disease conditions such as heart disease, arthritis, dementia, stroke, hip fracture or cancer. Common conditions that contribute to running problems include some of the following: 1. Back pain 2. Joint pain and arthritis 3. Diseases of the muscles or bones 4. Poor fitness 5. Problems after orthopedic surgery or stroke 6. Low blood pressure and heart disease 7. Parkinson’s disease 8. Vision or balance problems 9. Fear of falling Are you letting low back pain keep you sidelined? Call The Physiotherapy Center today at (345) 943-8700. We can help you run your best!
Often, the cause of back pain is poor strength -- specifically, weak abdominal muscles. The pelvis is held in place by numerous muscles, including the abdominals, hamstrings, gluteals and hip flexors. An imbalance or weakness in these muscles can lead to pelvic misalignment, causing the pelvis to tilt forward or backward. Forward tilt of the pelvis leads to a swayback. In addition to abdominal weakness, a lack of strength in the gluteals and hamstrings leads to forward pelvic tilt. While the abdominals stabilize the pelvis by pulling upward on the front, the gluteals and hamstrings offer stability by pulling down on the rear of the pelvis. Exercises must be done to strengthen both the abdominals and gluteals. Running gives the gluteals a good workout. The abdominal muscles can be conditioned through physiotherapy and easy weight training exercises. Are You Running As Your Should? Problems with running increase as we age and are a leading cause of falls and disability in older adults. At least 20% of adults over 65 have problems with running. This further increases to 50% in adults 85 years old and older. Most of these problems with running are associated with underlying diseases.
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Essential Tips TO ACHIEVING YOUR BEST RUN
Running Shoe Tips
Reducing Strain on Your Back
The 3 Most Important Things About Your Running Shoes: 1. Break in Period: If you’re trying on shoes that feel heavy, stiff, clunky or not just right they likely are the wrong shoes for you. The right pair will feel comfortable as soon as you put them on: lightweight, cushioned, and balanced. 2. Level: If you feel your arches “tipping in” or “pushed out,” then the support is wrong for you. Too much support will restrict your foot and give the feeling you’re tipped out. Too little support may feel like your foot is caving in and give the tipped in feeling. The proper pair will feel balanced and level. 3. Size: Running shoes should have ample toe room, but secure from the ball of the foot to the heel. Your feet will splay out over time and it’s not uncommon to go up in size. Running shoes won’t break in, so they need to feel like they fit the second you put them on.
The following tips are advisable for runners, especially for those who are susceptible to low back pain or leg pain/sciatica: • Do a thorough warm-up prior to beginning a run. • Stretch the hamstrings (the large muscles in the back of the thigh) twice daily to minimize stress across the low back. • Muscle strengthening or strength training are important, particularly with the core muscles of the back. • Cross training is useful so as not to get into an overuse syndrome. • Try to run on a forgiving surface if possible, such as a rubber track, and try to avoid running on cement If running consistently brings on back pain or leg pain symptoms, an evaluation with a physiotherapist specializing in back pain and running analysis can be useful to determine the source of that pain.
25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007
Phone : (345) 943-8700 Fax : (345) 943-8701
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