APAT_Feel Better This Holiday

The Newsletter About Your Health And Caring For Your Body

FEELBETTER This HolidaySeason &AvoidInjury

Advance Physical & Aquatic Therapy

Advance Physical & Aquatic Therapy

The Advance Bulletin The Newsletter About Your Health And Caring For Your Body

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: SHIN SPLINTS: Shinsplintsoccurwhen there isapain along the largebone in the frontof the lower leg, known as the tibia or shin bone. Shin splints most commonly occur in runners,especially thosewho are just starting a running program. This is usually due to poor alignment of the body, or weakness in the leg muscles. How to Avoid Injury In Sports

SPRAINS: Asprain occurswhen theconnective 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,kneesandwristsare mostvulnerable tosprains.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 over-

stretching. 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 HealthandHumanServices, theknee 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 theknee). Severeknee injuries often includebonebruisesordamage to the cartilage or ligaments.

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Don’t Let Pain Sideline You With the right knowledge, you can avoid injury and stay active at any age.

INJURIES INCREASE AS YOU AGE… Ifyou thinkback towhenyouwere inyour late teens, youcouldgo intoa fullsprintnoproblem, takeaflying leapanddoawhole lotwithout theslightest thought about it. As you get older, your tishues become less elastic and in fact a little “drier”. When your muscle, tendonand ligament tissueshaveenoughwater, 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 yearsofexperience rehabilitatingpeopleafter 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

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,areyouprepared 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 individualswho just jump into theactivitywithoutfirst increasing their strength, endurance and flexibility. Yourmuscles, tendons, ligamentsandother tissues need to be warmed up to work properly. They take enormousstrainduring runningandsportsactivities. Therefore, if they are not in top condition, they are more prone to injury.

together based on your needs to prevent injury. If you do start to experience pain with activities, Advance Physical & Aquatic Therapy can get you back toenjoyingyouractivitiespain-free.Call today to learnmorehowourprogramscanhelpyou feelgreat! 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

The Overhead Deep Squat Test

The Overhead Deep Squat Test is one of the most informative tests you can perform. At the deepest point of the squat we can assess bilateral, symmetrical mobility of the hips, knees and ankles.The overhead portion allows us to also assess bilateral, symmetrical mobility of the shoulders as well as the thoracic spine. Overall the test is able to assess calf flexibility, thoracic extension,

core stability, pelvic mobility, quadriceps flexibility and shoulder mobility. The Overhead Deep Squat Test is a universal assessment of functional movement. If you have isolated pain with the test or you are unable to complete the movement as pictured, feel free to give us a call at 610-544-8500.

Holiday Greetings From APAT!

5 HEALTH TIPS FOR THE HOLIDAY SEASON 1. Shop Well For Yourself It is more important then ever to stock your kitchen with healthy foods. Have healthy snacks handy.The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise Your schedule will be very hectic this holiday season. Schedule your workouts just as you would any other appointment. It’s ok if you can’t make it to class, but make sure that you get some activity in at least You probably aren’t aware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an office party there and it all adds up. Just think twice before you take that food and decide if you really want it. 4. Skip the Baking Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars--let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen. 5. Hydrate Keep your water bottle with you at all times. You should be drinking eight, 8-oz glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day. three days per week. 3. Just Say No

Apple Goat Cheese Pizza Recipe

INGREDIENTS • 1lb six-grain pizza crust • Cooking spray • 3 cups thinly sliced Fuji apple • 1 cup crumbled goat cheese • 2 tsp chopped fresh thyme

• 1 tbsp extra-virgin olive oil • 2 tsp Dijon mustard • 1 tsp fresh lemon juice • 1 1/2 tsp honey • 2 cups baby arugula • 3 tbsp chopped pecans, toasted

DIRECTIONS Preheat oven to 450°. Place pizza crust on a baking sheet coated with cooking spray. Arrange apple slices evenly over pizza crust; top with cheese. Sprinkle thyme evenly over cheese. Bake at 450° for 8 minutes or until cheese melts and begins to brown. Combine oil and next 3 ingredients (through honey) in a medium bowl, stirring with a whisk. Add arugula; toss gently to coat. Sprinkle pecans evenly over pizza; top with arugula mixture. Cut pizza into 6 wedges.

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The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once.

Fun & Games SUDOKU

9 5

2

6 4

6

9 3 6 7 8

5

1 2

4 3

8

5 1 3 8

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