EmpowerPT_Stay Mobile and Free From Injury

DECEMBER 2019 N E W S L E T T E R Y O U R H E A L T H I S O U R P R I O R I T Y

E M P O W E R P H Y S I C A L T H E R A P Y

STAY MOBILE & FREE FROM INJURY! PREVENTING AVOIDABLE INJURIES WITH PHYSICAL ACTIVITY

ALSO INSIDE: • Stay Mobile & Free From Injury! • How Can I Prevent These Injuries? • Exercise Essential • Fall Recipe

EMPOWERALASKA.COM

N E W S L E T T E R Y O U R H E A L T H I S O U R P R I O R I T Y

E M P O W E R P H Y S I C A L T H E R A P Y

DECEMBER 2019

EMPOWERALASKA.COM

No matter what type of physical activity you partake in, it is possible for injuries to occur. Whether you enjoy taking walks at night, playing sports on the weekends, or training for athletic trials throughout the week, it is important to make sure you are always being as safe as possible. Perhaps themostcommon injury thatpeopleendure fromphysicalactivity isanoverall feelingofsoreness,causedbyoverusingthemuscles,tendons, and ligaments.Whenthemuscles,tendons,or ligamentsareover-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. For more information on how you can prevent severe injuries, contact Empower Physical Therapy today. At Empower Physical Therapy, our licensed physical therapists can guide you through proper exercises, stretches, movements, and body control, in order to prevent future injuries from occurring. Many injuries occur due to impropertechniquesoroverexertingyourbody.Someofthemostcommonly 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 STAY MOBILE & FREE FROM INJURY!

beyond its limitsortorn.Tendonsaretissuesthatconnectmusclestobones, and ligaments are tissues that connect bones to one another. Sprains and strains can both range from mild to severe, and even mild ones may take up to 6 weeks to heal. When they become more severe, braces or surgical correctionmaybenecessary.Thiswillrequirea longerrecovery time,up to 8weeksor longer,andphysicaltherapytreatmentswill likelybeprescribed. It is important to note that it is in your best interest to have a physical therapistmakesureasprainorstrain is fullyhealedbeforereturningtoyour normal levelofphysicalactivity,as it iscommon foroldsprainsandstrains to develop again in the future if they have not been properly rehabilitated. Tendinitis isanoveruse injury thatcauses the tendons tobecome 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 physical therapy treatments, since PTs are trained in relieving pain, decreasing inflammation, and restoring you to your normal posture, motion, and function.

HOWCAN I PREVENT THESE INJURIES?

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 physical therapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals. •Usingtheproperequipment. Whenengaging inany typeofphysical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can helpyouavoid injuryandstaysafewhiledoing theactivitiesyouenjoy. Theycanmakeall thedifferencewhen itcomes topreventing injuries. REFER-A-FRIEND DRAWING You Can Win! Refer a friend or family member. Call us today to find out how you can be entered into our quarterly drawing!

While it is always a wise decision to consult with a physical therapist, therearesome tipsyoucan implement intoyourpersonal lifeaswell, in order to decrease your risk of sustaining an injury. These include: •Stretching. This isoneofthemost importantwaystoprevent 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. • Hydrating and 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. • Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning

WHAT OUR PATIENTS SAY SUCCESS STORY

From Our Family To Yours

“Thank you all for your help!”

I really enjoyed the program. Great plan of care process form start to finish. All the PT folks work great together as a team. I would personally come back in the future. Hands

down, I came out better than when I first came in. Thankyouall foryourhelp! Iwillrecommend thisclinic to friends and family!” - Tyler B.

There can be a variety and combination of reasons as to why any individual falls, and sometimes accidents just happen. But in the aging population, falls often occur due to any or all of these culprits: Balance Deficits arise from many sources such as: Nervous system— neurological impairment and altered sensation anywhere in the feet as well as the entire lower extremity. Nerves are all over—into muscles, fascia, tendons, and joints so these each play into balance. Vestibular System— dysfunction of the inner ear and nervous system can skew the body’s awareness of where it is in space. Vision— oftendeclineswithage.DecliningMobilityofthetrunkandextremities is a huge factor. Flexibility loss in soft tissues and joints can greatly reduce an individual’s functional mobility. Strength Loss— muscle fibers atrophy more readily later in life than earlier. Pain - people tend to avoid what hurts. When movement becomes painful people understandably avoid it, contributing to all of the above problems. Medication— Every medication has a side effect. For some this means compromising balance and increasing fall risk in a variety of manners: dizziness, lowered blood pressure, inducing drowsiness, and increasing trips to the bathroom are just some examples. EnvironmentalHazards— throw rugs get lots of attention. But fallen objects, cluttered areas, uneven terrain, ice, even pets can heighten fall risk. Sedentary Lifestyle— For a variety of reasons many older adults may find themselves increasingly sedentary. This plays into mobility, strength, pain, and meds. WHY DO FALLS OCCUR?

INGREDIENTS • 3 eggs • 2 cups sugar • 3/4 cup butter softened • 1 teaspoon vanilla • 2 cups all-purpose flour see note below for gluten-free alternative • 12 oz fresh cranberries INSTRUCTIONS Preheat oven to 350 degrees. With a mixer, beat the eggs with the sugar until slightly thickened and light in color, about 5-7 minutes. The mixture should almost double in size. The eggs work as your leavening agent in this recipe, so do not skip this step. This mixture should form a ribbon when you lift the beaters out of the bowl. Add the butter and vanilla; mix two more minutes. Stir in the flour until just combined. Add the cranberries and stir to mix throughout. Spread in a buttered 9x13 pan. (This pan is my favorite!) Bake for 40-50 minutes, or until very lightly browned and a toothpick inserted near the center of the cake comes out clean. (I baked mine for 43 minutes.) Let cool completely before cutting into small slices. I cut mine into fairly small pieces, about 1”x2”, so that they could be easily eaten at a party. Enjoy! CRANBERRY CHRISTMAS CAKE

SINGLE LEG STANCE FORWARD Stand on one leg and maintain your balance. Next, hold your leg out in front of your body. Then return to original position. Maintain a slightly bent knee on the stance side. Start out holding on to a counter. Then as you improve keep a chair near by for safety. Repeat 8 times on each leg.

EXERCISE ESSENTIALS TRY THESE EXERCISES TO IMPROVE CORE STRENGTH

STANDING HIP ABDUCTION Stand with good posture. Hold onto a chair or counter for support. Lift one leg out to the side using your side- buttock muscles. Return to the start position with control. Repeat 8 times on each leg.