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.
NEWSLETTER
SNOWPOCALYPSE 2019
FUN FACTS ABOUT OUR RECENT SNOW STORM:
• As of February 20th, Seattle had more snowfall than Denver. • Seattle’s 20.2” of snow was the most in Febru- ary in 50 years. • January 1969 holds the record at 45.9” for a single month. • Average temperature in February was 36.6o (3rd coldest on record). • A Spokane teenager made $35,000 in one week plowing parking lots in Seattle!
Thanks to our staff and patients for submitting these great photos
NEWSLETTER
April 2019
Independently owned and operated since 1997
Avoiding Surgery after a Sports Injury
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 alsomeans 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 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 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. KNEE INJURIES: AccordingtotheU.S.DepartmentofHealthandHuman 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 capat the frontsideof theknee), tendonitisand iliotibialbandsyndrome (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. The team at Washington Physical Therapy & Rehab 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 Washington Physical Therapy & Rehab 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 tohave itevaluatedbyourphysical therapists to prevent long-termdamage likearthritis. Ifyouhavesportsororthopedic 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.
DON’T LET PAIN SIDELINE YOU!
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.
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
• Do stretch often • Do strength training
• Do coordination training • Do endurance training
If you do start to experience pain with activities, Washington Physical Therapy & Rehab 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 andahost 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.
Call 425.820.2110 to schedule your appointment with Washington Physical Therapy and Rehab today!
Relieve Ankle Pain In Minutes Try this movement to relieve ankle pain.
SUDOKU PUZZLE
The goal of Sudoku is to fill in the numbers 1-9 exactly once in every row, column, and 3 x 3 region.
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Ankle Pumps Find a comfortable position with your foot on a stool or raised surface. Pump ankle up and down. Repeat 6-10 times with both feet.
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Call 425.820.2110 or visit www.waptrehab.com to schedule your appointment today!
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PATIENT SUCCESS STORY
HEALTHY RECIPE
Quinoa & Lentil Stuffed Cabbage Rolls
“I can walk the dog nowwith no pain!”
• 2 tbsp soy sauce • 1 tsp smoked paprika For the Sauce: • 1 (28 oz) can tomato puree • 1 tbsp maple syrup, or sweetener of choice • 1 1/2 tsp red wine vinegar • salt and pepper to taste
INGREDIENTS • 1 head of green cabbage For the Filling • 3/4 cup brown lentils • 3 cups water • 1/2 cup uncooked quinoa • 1 cup vegetable broth • 1 small onion, diced • 1 tbsp vegetable oil • 1 tbsp red wine vinegar
DIRECTIONS Begin boiling the cabbage in 3 in of water until the leaves peel off easily (about 20 min). When done, allow them to cool. While cabbage is simmering, bring lentils to a boil in a separate small saucepan. Lower heat and allow to simmer for 35 minutes, adding water to the pot as needed. Drain any excess liquid. While lentils simmer, place broth into another saucepan, add quinoa, and bring to a boil. Let simmer for 20 min until all of the water is absorbed (about 20 min). Cook onion with oil in a large skillet over medium heat until soft and translucent (about 5 min). Add 1 1/2 cups of the cooked lentils and 1 cup of the cooked quinoa, along with red wine vinegar, soy sauce, smoked paprika, salt, and pepper to taste. Make sure ingredients are mixed before removing from heat. Preheat the oven to 350°. Stir all sauce ingredients together in a small bowl, then distribute about 1/2 cup of the sauce into the bottom of 9 x 9 inch baking dish. After peeling leaves off of the cabbage head, roll about 3-4 tbsp of filling into the center of each leaf until all filling is used. Place each roll into the baking dish. Spoon remaining sauce over the rolls, cover and bake for 1 hour. Let the rolls cool before serving.
“After a knee injury summer 2018, I couldn’t walk up or down steps without pain. I was really worried my ski season was over. After 6 weeks working with Mike at WAPT, I feel confident I will be able to Nordic ski this winter. I can walk the dog now with no knee pain. I would highly recommend WAPT to anyone needing PT with results.” - Kirk
Print sudoku http://1sudoku.com Has Your Pain Come Back? Call Today! 425.820.2110
This coupon good for FREE Consultation! Valid now through 4/30/19
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Feel free to call us and ask to speak to your therapist.
Mention or bring in this coupon for a FREE Consultation with one of our physical therapy specialists!
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Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. If further assessment is warranted, your therapist might recommend you come in for an appointment.
The free consultation is ideal for people suffering with:
• Lower back pain • Herniated discs • Sciatica
• Spinal stenosis • Stiffness • Muscle spasms
• Arthritis • Upper back pain
Call Today! 425.820.2110
.com
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Our Healthcare System Is Sick See The Insert
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We have focused on the wrong treatments for too long. In the United States you are now more likely to die from an opioid overdose than a car accident. No joke… Your chance of dying in a car accident are 1 in 103. An opioid overdose, 1 in 96 (National Safety Council). That’s a really scary statistic. Think about it this way… more than 100 people die in the US every day from an opioid overdose. In 2012, healthcare providers wrote 259 million prescriptions for opioids (CDC). That’s enough for every adult in the US to have their own bottle!! How did we get here? What can we do? Our Healthcare System is Sick. We Need Your Help! First off, pain is common. The CDC estimates that 11% of adults have some type of pain every day. Nobody likes pain. The problem is that we often choose the wrong course of treatment. We take a pill. Probably just Tylenol or Advil. Maybe we just IGNORE our pain and hope it goes away. We make excuses… “It’s the cold weather.” “My back has been sore since my accident 10 years ago,” etc. We stop playing tennis, going to yoga class, or avoid the stairs. We ALTER our behavior in hopes that we will feel better and our pain will stop. Perhaps we consider an injection or a prescription medication? Maybe even surgery? What most of us don’t do is take ACTION . We fail to seek out the underlying cause of our pain and address it. Too often we are content to just IGNORE or ALTER our pain. What if there was another answer? One that doesn’t involve medications, injections, or surgery? The answer is fairly obvious… and right in front of us.
In the United States, people are more likely to die of an opioid overdose than in a car accident.
If you think you’re suffering from pain or injury, call 425.820.2110 or visit www.waptrehab.com to schedule your appointment today!
This is where we need YOUR HELP…
(Continued on reverse side).
Our Healthcare System is Sick. (continued)
Here at Washington Physical Therapy, we have created a series of FREE workshops . We discuss the common causes of pain and the mistakes we all make that keep us in pain. We cover what natural treatment options are available. No medications, no injections, no surgery.
Sounds crazy right? Don’t believe me? Head on over to the CDC website… go ahead.
Take a look at the recommendations for the treatment of arthritis, back pain, etc. Guess what recommendation is ALWAYS listed–exercise!
How about this example straight from the CDC web page on Arthritis and Joint Pain Management which suggest the following to manage pain:
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“Exercise therapy, including Physical Therapy.”
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“Self-management education workshops.”
At WAPT we have workshops that cover a variety of topics. Best of all, they are 100% FREE and available to anyone. We host these workshops in our clinic every few weeks. But like I said before… I NEED your help. I want to share this information with as many people as possible. So here is the deal. We are looking for groups to partner with to share this great information.
• Do you own a business? • Go to a book club? • Do you play a sport?
• Do you go to a church? • Do you belong to a health support group? • Have a home owner’s group?
• Do you belong to a gym? • Do you have a men’s/women’s group? • Do you belong to a golf club?
If you are a member of any group that you think might want FREE healthcare education and hear about natural healing options, then give us a call. All we need you to do is give us an introduction to your group. We will handle everything from there. We will come and meet with your group at the date, time, and location of your choice. That’s right… we will come to you and provide the workshop for free. Interested? Call me at 425.820.2110 or send me an email at mike@waptrehab.com . Want to see a workshop yourself first? Go to our website at www.WAPTrehab.com and register for a workshop at our clinic.
To Your Health, Mike
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