BridleTrails: Sports Injuries & Post-Surgical Rehab

BridleTrails: Sports Injuries & Post-Surgical Rehab

Health &Wellness The Newsletter About Your Health And Caring For Your Body

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 susceptible to sports injuries are people who have just started exercising or participate on a recreational level. (continued inside)

Health & Wellness The Newsletter About Your Health And Caring For Your Body

AVOID SURGERY AFTER A SPORTS INJURY

INSIDE:

• Don’t Let Pain Sideline You • Free Physical Therapy Screening • Relieve Hip Pain In Minutes • Patient Success Spotlight

Sports injuries in thisarticlewillbedefinedas 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 Bridle Trails Physical 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 and physical therapist assistants at Bridle Trails Physical 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 and minimize the risk of re-injury. Look inside to learn more about our programs and say goodbye to aches and pains!

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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, 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, Bridle Trails Physical 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 • Do coordination training • Do endurance training

Call us today at 425-889-0776 to schedule an appointment!

Attention Pain Sufferers!

Do You Have Difficulty Bending Or Reaching?

• Decrease your pain • Increase your strength • Increase your activity level We can help:

• Increase your flexibility • Improve your health • Get back to living

Mention or Bring in This Coupon Today For a FREE Physical Therapy Screening

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Offer valid for the first 25 people to schedule. Expires 04-30-19

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Patient Success Spotlight I placed third in the shot put with a personal best throw!

DISCOVER HOW TO LIVE PAIN-FREE

5 It’s time to get Bridle Trails Physical Therapy 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 1. Call and talk to a therapist 2. Discover why your pain has come back 3. Get your custom recovery program 4 5 2 7 2 3 8 6 4 2 1 7 9 5 7 3 2 1 At Bridle Trails Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.

“I was a Junior in High School, preparing the week before for the State Track Meet. I had qualified in the shot put and discus. As a teammate and I were taking throws, I still don’t know what happened, but something happened during my spin in my practice throw. I injured my foot. I took the remainder of the week off hoping it would improve in time for the meet which started on Friday. It was showing some improvement, but in the movement of throwing it put a lot more stress on that foot, and definitely prohibited my movement. Cole examined my injury and proceeded to do a few sessions of therapy on my foot. By Saturday, my injury had shown much improvement and I can happily say I placed 3rd in the Shot Put with a Personal Best throw. Thanks to Cole for his physical therapy, as I don’t feel the outcome would have been the same without his help.” - Jordan T.

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Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.

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PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground.

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HOWTOAPPROACHANEWYEAR’S RESOLUTION

1. Consider Your Intentions. The most common resolutions are to lose weight, spend less money, and get organized. Those are all valuable and healthy practices. But why are they your intentions? Do you want to feel better about your body? Know that you won’t need to worry about money for retirement? Honoring the personal meaning behind an action helps us maintain our resolve. 2. Focus on Process, Not Results. Don’t focus on a result, with no identification of a process for how to get there. Intensely focusing on results paradoxically makes us less likely to achieve them. Instead of focusing on “losing 10 pounds,” try focusing on going for walks or eating healthy salads for lunch — you will probably end up losing some weight in the process. And you’ll probably enjoy the journey a lot more. The focus of our resolution should be the process — the infinite present moments in which transformation will occur — rather than the single instance of its attainment.

3. Consider Resolution Alternatives. If the pressure of New Year’s Resolutions is too much, consider a few alternative ways to set your intentions for the upcoming year: Make a Vision Board: A vision board compiles images that represent what you want for yourself in the upcoming year. It’s a great way to have a visual reminder of your intentions. Choose a Word of the Year: Many people have embraced the trend of choosing a word for the year — like breathe, trust, dance, fly — that encapsulates the feelings, attitudes, and behaviors they desire in the year ahead. This word can guide your choices and actions — instead of setting firm expectations for yourself, you can ask if a particular behavior aligns with your word and your intentions. Ultimately, New Year’s Resolutions are about growth and improvement. They are about bringing health and joy and ease into our lives. With mindfulness we can bring awareness to our habits and hold ourselves with compassion and kindness as we seek meaningful transformation.

13120 NE 70th Place, Suite 3 Kirkland, WA 98033

P : 425-889-0776 F : 425-889-0857

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HAVE YOU MET YOUR INSURANCE DEDUCTIBLE? An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything.

Patients with family plans or those who have had major surgeriesorhaveachronic illnessareespecially likelytohave a$0balanceremainingontheirout-of-pocketexpenses.This meansthatthecostofphysicaltherapycouldbeminimalor completely covered by the patient’s insurance plan. If you are close to or havemet your insurance deductible for theyear,thennow isthetimetocome inforPhysicalTherapy! Areyoufeelingachesandpains?Needtoworkonyourcore? Let us help you get a head start for 2019. Have you undergone surgery recently? Call us today at 425-889-0776 to schedule an appointment with one of our physical therapists. We’ll guide you to affordable treatments that will place you one step closer to pain relief.

“Enjoy A Healthy Recipe!” GREEN BEAN CASSEROLE Ingredients • Nonstick cooking spray • 5 cups sliced green beans • 4 1/4 cups low-sodium chicken broth • 1 cup panko breadcrumbs • 1 cup grated Parmesan • 1 tbsp plus • 2 tsp canola oil • 1 1/2 cups diced onions • 1/4 cup garlic powder • 1/4 cup black pepper Directions Preheat the oven to 350 degrees F. Spray a 1 1/2-quart baking dish with nonstick spray. Boil the green beans in the chicken broth for about 20 minutes, and then drain, reserving 1 1/2 cups of the chicken broth. Meanwhile, mix together the breadcrumbs, Parmesan and 2 teaspoons of the oil in a small bowl. Set aside. Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Saute the onions until translucent, 2 to 3 minutes, and then add the mushrooms and continue to cook for 3 to 4 minutes longer. Remove from the heat. Pour the reserved 1 1/2 cups chicken broth back into the pot the green beans boiled in and bring to a boil. Add the green beans to the skillet with the mushrooms and onions. While that is coming to a boil, combine the cornstarch and 1/4 cup water in a small bowl to make a slurry. Slowly pour the slurry into the boiling broth, whisking constantly as it thickens, about 2 minutes. Pour the thickened mixture over the green beans and add the sour cream, House Seasoning and salt. Stir well. Pour into the baking dish and sprinkle with the panko and cheese mixture. Bake until the casserole is hot, about 10 minutes, and then broil until the breadcrumb topping is slightly browned, 1 to 2 minutes. House Seasoning: Mix together the salt, garlic powder and pepper. • 2 cups sliced baby bella mushrooms • 2 tbsp cornstarch • 1/2 cup reduced-fat sour cream • 1/2 tsp House Seasoning, recipe follows • 1/2 tsp salt • 1 cup kosher salt