ConceptOfMovement_Sidestepping Aches & Pains

H E A LT H & W E L L N E S S

The Newsletter About Your Health & Caring for Your Body

CONCEPTOFMOVEMENT.COM

SEPTEMBER 2020

SIDESTEPPING ACHES & PAINS AVOID FUTURE INJURY WITH PHYSIOTHERAPY

ALSO INSIDE

• Get Physiotherapy First! • What You Can Expect When You Come in For Your Appointment • Patient Success Spotlight • Exercise Essentials • Healthy Recipe • Featured Service: Friction Massage

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SIDESTEPPING ACHES & PAINS AV O I D F U T U R E I N J U RY W I T H P H Y S I O T H E R A P Y

No matter what type of physical activity you partake in, it is possible for injuries to occur. Whether you enjoy takingwalks at night, playing sports on the weekends, or training for athletic trials throughout theweek, it is important tomake sure you are always being as safe as possible. Perhaps the most common injury that people endure from physical activity is an overall feeling of soreness, caused by overusing the muscles, tendons, and ligaments. When the muscles, tendons, or ligaments are over- stretched, the tissues experience minor damage in the form of microscopic tears. This typically occurs when completing an exercise that the body is not used to, or exercising for the first time after a prolonged period of rest. The soreness may linger for a few days but usually goes away on its own. However, the severity of the damage determines how long the body will need to recover. Some of the most commonly sustained injuries include sprains, strains, and tendinitis: Many people think “sprains” and “strains” are synonymous; however, they have one distinct difference. SPRAINS occur when a ligament is stretched beyond its limits or torn, while STRAINS occur when a tendon is stretched beyond its limits or torn. Tendons are tissues that connect muscles to bones, and ligaments are tissues that connect bones to one another.

Sprains and strains can both range frommild to severe, and evenmild ones may take up to 6 weeks to heal. When they becomemore severe, braces or surgical correctionmay be necessary. This will require a longer recovery time, up to 8 weeks or longer, and physiotherapy treatments will likely be prescribed. It is important to note that it is in your best interest to have a physiotherapist make sure a sprain or strain is fully healed before returning to your normal level of physical activity, as it is common for old sprains and strains to develop again in the future if they have not been properly rehabilitated. TENDINITIS is an overuse injury that causes the tendons to become inflamed. There are several reasons why tendinitis may occur, but whatever the case may be, we know that it has developed as a result of unnecessary amounts of strain. For example, some people may develop tendinitis in their shoulders or elbows because of improper posture. If the neck and back are not properly aligned, unnecessary stress is placed on other parts of the body. Movements in the shoulders and arms are altered as a way to compensate, causing increased strain on the tendons. Tendinitis can be corrected with physiotherapy treatments, since physiotherapists are trained in relieving pain, decreasing inflammation, and restoring you to your normal posture, motion, and function.

How Can I Prevent Injuries? While it is always a wise decision to consult with a physiotherapist, there are some tips you can implement into your personal life in order to decrease your risk of sustaining an injury. These include: 1. Stretching This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. 2. Hydrating & Eating Nutritious Meals Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over- stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. 3. Staying Within Your Abilities It is important to train and practice for any physical activity you’d like to try. Start small

WE C A N H E L P Y O U P R E V E N T F U T U R E I N J U R I E S : C A L L ( 7 0 5 ) 7 2 8 - 9 3 3 3 T O D A Y !

in the beginning and build up from there. For example, if you aren’t used to running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physiotherapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals. 4. Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries. If you are suffering from aches and pains, have sustained an injury, or want to learn more about injury prevention, call (705) 728-9333 today to schedule your in-clinic or virtual appointment. One of our dedicated physiotherapists would be happy to discuss our different programs. GET PHYSIOTHERAPY FIRST! 1. Early Physiotherapy Leads to Better Outcomes. Studies have shown that people who receive physiotherapy sooner have better outcomes, lower costs, are less likely to have surgery, use opioids or have unnecessary testing. 2. Early Physiotherapy Saves Money. Early physiotherapy is something that has been shown to reduce costs without reducing the effectiveness of treatment. A study showed that patients who received physiotherapy had significantly lower medical costs, fewer visits, and spent significantly fewer days in care. 3. Surgery may not be as effective as you think. Many patients look to surgery as the fix for their pain, but surgeries aren’t always as effective as patients believe. A large study looking at patients with back pain found that people who have surgery have a 1 in 4 chance of having a repeat surgery, a 1 in 3 chance of a major complication, and a 1 in 3 chance of never returning to work again. You should consider making physiotherapy your first stop. You could end up getting better faster for less money and you might avoid riskier treatments like opioids or surgery.

CONCEPTOFMOVEMENT.COM

HEALTHY RECIPE BLACK BEAN VEGGIE BURGERS

Ingredients:

• 1 (16 ounce) can black beans, drained and rinsed • ½ green bell pepper, cut into 2 inch pieces • ½ onion, cut into wedges • 3 cloves garlic, peeled

• 1 egg • 1 Tbsp chili powder • 1 Tbsp cumin • 1 tsp Thai chili sauce or hot sauce • ½ cup bread crumbs

PAT I E N T S U C C E S S S P O T L I G H T

Directions: If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. In a medium bowl, mash black beans with a fork until thick and pasty. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on

EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRENGTHEN YOUR KNEES Straight Leg Raise While lying or sitting, raise up your leg with a straight knee, keeping your toes pointed outward. Hold for 3 seconds, return to starting position, and repeat 5 times. Jenn Mundy has been our families massage therapist for several years. Jenn is an awesome massage therapist who looks out for her clients. Before beginning any treatment she always does a quick check-in to see if anything is hurting, specific areas she may need to work on, etc. Jenn’s understanding of the body allows her to focus on the parts that need the work the most, especially after you describe your areas of need. Her massages always alleviate the pain, tension, and stress of our family’s daily activities. We always leave feeling more relaxed and less tense after being treated! Thank you, Jenn!”

baking sheet, and bake about 10 minutes on each side. www.allrecipes.com/recipe/85452/homemade-black-bean-veggie-burgers

FEATURED SERVICE WHAT IS FRICTION MASSAGE? Friction massage is a type of physiotherapy treatment that focuses on the deep tissue cross-friction of tendons. The purpose of performing friction massage is to help the patient maintain and strengthen mobility within their soft tissues. This includes the muscles, tendons, and ligaments. To learn more about Massage Therapy and how it can help you, visit cour website at conceptofmovement.com/physical- therapy-treatments/massage-therapy . Be sure to check out our Health Blog at conceptofmovement. com/health-blog for tips to getting back to living pain-free.

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

Exercises copyright of

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