APM: Tendonitis & Sports

APM: Tendonitis & Sports

Health & Wellness Newsletter

(520) 296-8513

NEWSLETTER

DEALING WITH TENDINITIS

INSIDE: • Understanding Tendinitis • Relieve Knee Pain In Minutes • Patient Success Spotlight

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Health & Wellness Newsletter

(520) 296-8513

NEWSLETTER

GAINING RELIEF FOR TENDINITIS

Whether you have pain or have been suffering for a long time, seeing a physical therapist at Applied Physical Medicine can help you return to a more active and pain-free life. Give us a call at (520) 296-8513 today! 2. Have a balanced nutritional intake. Make sure your diet consists of a healthy dose of protein, carbohydrates and fats. Additionally, be sure you are consuming enough calories per day to complement calories burned in your workouts and daily activities. 3. Participate in both strengthening and mobility exercises. Spend 20 minutes per day on mobility for any tissues that feel even minimally restricted. Not sure which exercises to perform? Reach out to your APM physical therapist! Tendinitis can be and often is a nuisance. Don’t let it keep you from moving, though! Focus on your mobility and taking rest days if necessary. In essence, listen to your body! And as always, contact us if you need an expert in your corner.

Hey APM family,

Noah here -- chatting about the most recent changes to life during a pandemic. Gyms have opened, and gyms have closed. Restaurants have changed capacity restrictions, and there seem to be limits everywhere we go in town. Without knowing what the future holds, I have been working out more at home. Due to this, I’ve been a little more limited in my workouts, and in effect, I’ve been overworking certain tissues. Sometimes when

NOAH ABRAHAMS PT, DPT

you overwork tissues, specifically a tendon, you can develop persistent, nagging pain. This can turn into tendinitis, and really put a damper on a lot of various activities. For me, I developed tendinitis in my right elbow -- known as tennis elbow -- and in my left knee.

Here are some basic tips for preventing tendinitis:

1. Drink enough water. I recommend at least 120 ounces of water per day. Easy enough for me to say. Sound impossible? Try using reusable water bottles that hold a specific amount of water, and drink enough full bottles in one day to hit the 120-ounce threshold.

We are YOUR physical therapists - Noah

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While there are some sports injuries that happen after a bad day, there are others that develop over time. Tendinitis is an incredibly common issue that causes pain to develop in the joints. This can impact the hips, knees, elbows or shoulders. Pain caused by tendinitis can impact everyday activities, making it exceedingly difficult to remain comfortable day to day or to remain active. Tendinitis can make simple activities such as picking up a gallon of milk or attempting to put something away on a shelf over your head incredibly painful and challenging. Unfortunately, when tendinitis develops, it often sticks around. This means that pain that begins as frustrating and seemingly minor can quickly become chronic and incredibly painful. Working with a physical therapist is the best way to address tendinitis pain early on, to improve range of motion and reduce the severity of your pain without having to turn to pain medications. What is tendinitis? Tendinitis is a common issue among athletes because it develops as a result of overuse. While the average person may engage in standard physical tasks such as walking or typing, an athlete takes that repetitive behavior to a new level. Consider a tennis player, for example. In addition to running and jumping, a skilled tennis player will spend hours every week swinging the racket, and this could result in added wear and tear on the elbows and wrists, not to mention the shoulders. Every bone in the body is connected with muscular fibers called tendons. The tendons are flexible, allowing the body to move more freely by letting bones stretch apart or move in one direction or another. Tendinitis occurs when the tendons become inflamed. Swelling in the tendons can make movement painful and difficult. UNDERSTANDING TENDINITIS

Typically, when pain is caused as a result of tendinitis, the pain is isolated at the noted areas of the body. This means that a tennis player may experience tendinitis in the elbow or shoulder, whereas a runner may be more likely to experience it in the Achilles tendon. In fact, this is why tendinitis in the elbow is frequently referred to as tennis elbow, while Achilles tendinitis is sometimes referred to as runner’s ankles or runner’s heels. Treating tendinitis. The best treatment for tendinitis is time. Unfortunately, this is something that many people are unable to give to an injury. When tendinitis develops, the best thing to do is to use ice and to relax that part of the body. Taking a few days off of practice or away from your workout may be sufficient, but in other cases, this may require a few days in a wheelchair or on crutches, with the bulk of your weight off of the affected area. Working with a physical therapist can help you identify the best treatment methods for tendinitis. Your physical therapist can also help you identify the best range of motion and strength-building activities to reduce your likelihood of developing tendinitis. For more information about preventing or treating pain from tendinitis, contact us.

Call us today to schedule an appointment!

POLL: WHAT IS TELEHEALTH? Obviously, things are changing, and APM is continuing to adapt on the fly. With this in mind, we need some help from you to determine our next strategic step to make sure our patients are getting top-quality physical therapy, but also staying as safe as possible. • Would you be interested in a weekly 30-minute telehealth visit with your physical therapist? • Would you prefer to have these appointments at the same time each week? • Would you expect your insurance company to pay for it? • Would you be willing to pay out-of-pocket if your insurance company does not cover the cost of the session? Contact us & let us know which of these options works best for you! (520) 296-8513

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Patient Success Spotlight

DISCOVER HOW TO LIVE PAIN-FREE

We are YOUR physical therapists. It’s time to come back to Applied Physical Medicine if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury This is YOUR plan 1. Call and talk to Dr. Blake Moreland or Dr. Mariesa Gonzales. 2. Discover why your pain has come back 3. Get your custom recovery program

I am now standing up straight, almost as tall as the Eiffel Tower! “Noah and the team have been awesome in helping me straighten out my downhill course. I mean literally straighten me up. I was like a leaning tower of Pisa (a rather small one). I am now standing up straight, almost as tall as the Eiffel Tower! The pain down the right side of my body is all gone and I am no longer thinking or ordering a new right side from Amazon to replace my painful hip/back! Thank you, Noah, Lalo, and Matthew!” - Sheela B.

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

QUAD SET While lying or sitting with a small towel rolled under your ankle, tighten your top thigh muscle to press the back of your knee down- ward towards the ground. Hold for 5 seconds and repeat 10 times on each leg.

10 FREE PT SCREENINGS

www.simpleset.net

This is for you if one of these resonates: 1. You have had pain for 1 week or more 2. You are unable to walk without a limp 3. You can’t do your favorite task

CALL (520) 296-8513 TO SCHEDULE TODAY!

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