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.
N E W S L E T T E R
HOW TO AVOID 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 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 suseptible 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 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. 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: 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 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 FYZICAL 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 FYZICAL 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. DON’ T LET PAIN SIDELINE YOU 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, HOW TO AVOID SUR AFTER A SPORT
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ERY INJURY
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, FYZICAL 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 decrease your risk for injury by stretching often and training in strength, coordination, and endurance.
E X E R C I S E E S S E N T I A L S PERONEAL NERVE SLIDER
Lay on your back with your leg elevated and one knee at a 90º angle. Slowly straighten your knee while simultaneously bending your foot up. Bend your knee back down, while also pumping your ankle downward and inward as if pressing the brake in a car. Repeat 6-10 times on each leg.
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DO YOU KNOW ABOUT AQUATIC THERAPY?
We have some exciting news! FYZICAL Therapy and Balance Center’s Cheyenne Location will be offering Aquatic Therapy services at the LCCC pool in the Recreation and Athletic Complex through early May 2020. Physical activity is important, and can help you live independently for as long as possible. However, if you have chronic aches and pains, it can be difficult to exercise. This lack of physical activity can make the condition worse and more difficult to live with. This is where aquatic therapy can really help you. Aquatic therapy offers a very safe environment in order for you to get your body moving again. The temperature of the water helps to reduce inflammation and pain. It also provides benefits to many of your other organs as well. Not only do we relieve your aches and pains quickly, we can help you maintain your new pain-free mobility. When it comes to Aquatic Therapy, FYZICAL Therapy is proud to take our rewarding methods of therapy into the water. We provide our patients with the best in aquatic therapy. The buoyancy, support and accommodating resistance of water enhance exercise and create a safe environment for progressive rehabilitation. The temperature of the water prompts muscle relaxation, facilitates stretching and generally reduces the sensation of pain. Some of the benefits include:
• Improve Strength and Endurance • Increase Range of Motion • Normalize Muscle Tone • Improve Balance and Coordination • Protect Joints During Exercise
• Improve Circulation • Decrease Swelling • Reduce Stress • Moderate Body Temperature
All classes will be instructed by a certified Physical Therapy Assistant on Tuesdays and Thursdays from 1:30 - 2:30 pm. All insurances accepted for aquatic therapy, or classes can be purchased for $40/week or $20 per class. If interested, contact the Cheyenne clinic at 307.772.0955 or by email at loveyourlife@fyzicalcenters.com.
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CENTRAL CHEYENNE 1620 E Pershing Blvd Cheyenne, WY 82001 P: 307.772.0955 NORTH CHEYENNE 611 E Carlson Street, Ste 117 Cheyenne, WY 82009 P: 307.772.0955 SOUTH CHEYENNE 1217 A South Greeley HWY Cheyenne, WY 82082 P: 307.772.0955
PINE BLUFFS 322 Main Street Pine Bluffs, WY 82082 P: 307.245.3858
FORT COLLINS 140 East Boardwalk Dr, Unit A Fort Collins, CO 80525 P: 970.223.8293 LOVELAND (Inside Gold’s Gym) 910 East Eisenhower Blvd Loveland, CO 80537 P: 970.541.2851
HEALTHY RECIPE CHOCOLATE PEPPERMINT PROTEIN BALLS
• 10 tbsp cocoa powder • 6 tbsp maple syrup • 1/4 cup almond butter • 1/4 cup unflavored pea protein powder • ½ tsp peppermint
extract • 1/4 tsp sea salt • 2-4 tbsp crushed candy canes • 2-4 tbsp dairy free chocolate chips (optional)
Put everything except the candy cane or cacao nibs, chocolate chips and water into a bowl and mix well. Slowly add water if needed (You may not need any water if your almond butter is runny). Start with a teaspoon and slowly add until you get a well mixed batter. If you add too much then the batter will be too soft to roll. Add the candy canes/cacao nibs and chocolate chips and mix again.
Allow to chill in the fridge while you clean up, then roll into balls. Recipe: https://www.veggiesdontbite.com/no-bake-chocolate-peppermint-protein-balls
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