AMTA.Sports Injuries and Post-Surgical Rehab

AMTA.Sports Injuries and Post-Surgical Rehab

G E T BA CK I N T H E GAME HOW YOU CAN AVOID SURGERY AFTER A SPORTS INJURY

Healthy Recipe! Try this healthy recipe for a quick, protein-packed lunch

Sports Injuries + PT How Physical Therapy can get you back in the game

Refuel Like A Pro You don’t have to be a professional to eat like one

AVOIDING SURGERY AFTER A SPORTS INJURY

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 amuscle spasm. Aback or neck strain is a very common injury treated inphysical therapy. KNEE INJURIES: According to the U.S. Department of Health and Human Services, the knee is the most commonly injured joint. Orthopedic surgeons seemore than 5.5million 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

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 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.

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 topoor alignment of thebody, or weakness in the leg muscles. The team at Austin Manual Therapy 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 at Austin Manual Therapy 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 andminimize the risk of re-injury.

the large bone in the front of

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Learn more by visiting our website at austinmanualtherapy.com or schedule your consultation by calling us today!

DON’T LET PAIN SIDELINE YOU How Physical Therapy Can Get You Back In The Game

STAFF SPOTLIGHT Meet One Of Our Team!

MARY MOYER PT, OCS, FAAOMPT,

“I learned about Physical Therapy in col lege during my quest to find a career that combined my interests, including

There is nothingmore 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, 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, Austin Manual Therapy 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

exercise, promotion of a healthier lifestyle, and social interaction. After spending time volunteering in a variety of Physical Therapy clinics, I realized I had found my future. After receiving my Bachelor of Science degree from Texas A&M University in 1995 for Exercise Physiology, I worked for several years as a certified Personal Trainer, Aerobics Instructor, and in Out-Patient Cardiac Rehabilitation at St. David’s Hospital. During that time, I completed the requirements for admission into Physical Therapy School, and shortly thereafter, attended Texas State University where I received my Masters Degree in Physical Therapy in 2001. My interest in Out-Patient Orthopedics, with an emphasis on Manual Therapy, started early during the PT program at Texas State University. I started the Fellowship program with the Manual Therapy Institute immediately following graduation, knowing that the additional training would greatly benefit my patients. The importance of continuing education to expand on current knowledge, skills, and abilities in the healthcare profession is immeasurable. It has made my career as a Physical Therapist more enjoyable knowing that I am providing the best possible care for my clients. I achieved my Fellowship in the American Academy of Orthopedic Manual Physical Therapists in 2005 and became board-certified as an Orthopedic Clinical Specialist in 2007. When not helping patients get better, I like to spend my free time with my husband Marcus, and two children McKenzie and Dylan. I also enjoy exercising, weight training, camping, and boating with the family.

• Do coordination training • Do endurance training

If you’re suffering froma sports injury, call your Physical Therapist at Austin Manual Therapy Associates to schedule your appointment today or visit austinmanualtherapy.com !

EXERCISES YOU CAN DO AT HOME!

PRONE ALTERNATE LEG While lying face down and keeping your lower abdominals tight, slowly raise up a leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. Alternate 20 times.

Visit austinmanualtherapy.com to meet the other staff at Austin Manual Therapy!

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

5 Tips To Diet Like A PROFESSIONAL ATHLETE 1. Mind your greens.

protein sources before bed will turn what is an otherwise catabolic 8 hours into productive recovery, repair and growth. If youwant to take it to the next level, plan a meal in the middle of the night. 5. Prep your meals. High performance athletes understand that periodization and preparation is everything when it comes to training. This kind of planning and evaluation should extend to the way you are fueling yourself.

For athletes the focus is almost always on carbs and protein. One provides the fuel, and the other provides the restorative power to heal our muscles and keep us training at a high level. Protein and carbs are important, but so are the minerals and vitamins that facilitate their delivery and help to process them. Eat vegetables at everymajormeal, and try layering your vegetables. Have two or three different veggies at a time. 2. Boost recovery with berries. Want an easy way to reduce soreness? Accelerate your recovery efforts between sessions in the gym by crushing some blueberries. Eat 1-2 cups of berries a day to take advantage of these benefits. 3. Anchor your meals with protein. As an athlete you already know the importance of crushing a fair amount of protein in order to keep your muscles recovering and prepared for battle. The lists of benefits of getting your protein in are substantial and are a bedrock part of the high performance athlete’s diet. Adequate protein intake maintains muscle, improves recovery, might improve cognition and sleep. 4. Get your 8 hours. Instead of using your sleepy time for solely catching up on your Z’s, you can help charge the recovery process overnight by consuming some pre-bed, slow digesting protein. These

HEALTHY RECIPE Veggie Hummus Rolls

INGREDIENTS

Do this by having your meals ready before you stumble in the door after a day of crushing workouts. Planning and prepping your meals ahead of time insures that you are making better choices. After a long day of up to 6 hours in the pool and the gym the last thing you wanted to do was

• 1/2 cup diced red cabbage • 2 large carrots, diced • 6 - 8 tbsp. hummus • 2 tbsp. raw sunflower seeds

• 2 vegan whole wheat wraps • 1/2 cup diced red peppers • 1/2 cup diced yellow pepper

DIRECTIONS Heat wraps for 10 to 20 seconds in the microwave. Spread each wrap with 3 to 4 tbsp of no-oil hummus. Divide veggies and sprinkle on top of the hummus on each wrap. Make sure to stop your veggies about 2 inches down from the edge of the tortillas (this will help the wraps seal up better). Starting on the opposite end, roll upwards tightly and press down to seal. Eat as whole wraps or cut into 1 1/2 to 2 inch pieces to make sushi-like rolls.

prepare a meal. And so what happened? The convenience of the less healthy options almost always won out.

PATIENT SUCCESS What Our Patients Are Saying

“The front desk staff are friendly and professional. And my therapist, Elaine Tsay, was outstanding - very knowledgeable about anatomy and body mechanics, great at explaining the exercises and rationale behind them, and focused on my whole body in order to prevent future injury. Not to mention she’s a really nice and caring person!”

THE AMTA STAFF IS HERE FOR YOU!

— Carole G.