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CARLSON THERAPY NETWORK Physical Therapy and Wellness

AFTER A SPORTS INJURY HOW TO AVOID SURGERY N E W S L E T T E R

INSIDE : • How to Avoid Surgery After a Sports Injury • Don’t Let Pain Sideline You

•Mediterranean Chickpea Salad

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CARLSON THERAPY NETWORK Physical Therapy and Wellness

N E W S L E T T E R CARLSON THERAPY NETWORK P h y s i c a l T h e r a p y a n d We l l n e s s

AFTER A SPORTS INJURY HOW TO AVOID SURGERY 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. 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. Strains are non-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.

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 Carlson Therapy Network 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 Carlson Therapy Network 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.

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 the musculoskeletal 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

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

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CARLSON THERAPY NETWORK Physical Therapy and Wellness

Don’t Let Pain Sideline You

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

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.

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, Carlson Therapy Network 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

Relieve Pain In Minutes Try this movement if you are experiencing hip pain.

Fun & Games!

Strengthen Hips & Glutes RESISTED LATERAL STEPPING

Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing. CARLSON THE P h y s i c a l T h e r a CALL US TODAY IF YOU ARE EXPERIENCING AN INJURY Wrap a resistance band just above both ankles. Stand with both legs hip-width apart so that there is tension on the band. Keeping your chest upright, back straight, and knees slightly bent, take a large step with one foot away from the opposite foot. Follow through by stepping in the same direction with the second foot, back into the original stance. Repeat this same maneuver into the opposite direction. Keep moving back and forth to the right and left in this manner until you have repeated the exercise at least 10 times.

REFER-A- FRIEND

Try This Healthy Salad Recipe

Mediterranean Chickpea Salad • 2Tbsp extra-virgin olive oil • 3 garlic cloves, minced

• 3 Persian cucumbers, sliced into thin half moons • 1 cup chopped roasted red peppers • ¼ cup finely chopped parsley • 3 ounces honey goat cheese (or similar) • ¼ cup fresh mint • 1 cup chopped roasted chickpeas, (optional)

• 1Tbsp lemon zest • 2Tbsp lemon juice • 3/4 tsp sea salt • Freshly ground black pepper • 1 ½ tsp cumin seeds* • 2 cups cooked chickpeas, drained & rinsed • 1 cup cherry tomatoes, halved • 4 Medjool dates, pitted and diced

DIRECTIONS: In a large bowl, combine olive oil, garlic, lemon zest, lem- on juice, salt, and several grinds of pepper. In a skillet over medium-low heat, toast the cumin seeds until aromatic, about 30 seconds. Remove seeds from heat and crush (a mortar & pestle is easiest). Add seeds to the bowl and stir. Add the chickpeas, tomatoes, dates, cucumbers, red pepper, and parsley to the bowl and toss. Transfer to a serving platter and dollop with goat cheese, sprinkle with mint, and top with extra roasted chickpeas, if desired. Season to taste and serve. www.loveandlemons.com/chickpea-salad-recipe

Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods � Walk for long distances � Live active and healthy

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Discover How To Live Pain Free!

At Carlson Therapy Network, you will receive hands-on therapy treatments by our friendly, caring, health experts during focused and individualized sessions. 1. CALL AND TALK TO YOUR THERAPIST

COMPLIMENTARY INJURY CONSULT

CARLSON THERAPY NETWORK Physical Therapy and Wellness

2. DISCOVER WHY YOUR PAIN HAS COME BACK

APY NETWORK y a n d W e l l n e s s 3. GET YOUR CUSTOM RECOVERY PROGRAM FIND US ON SOCIAL MEDIA Call to schedule. Expires 03-29-20 CALL US TODAY! WE OFFER 6 CONVENIENT LOCATIONS Providing the best care since 1983

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