EvidencePT. Sports Injuries and Post-Surgical Rehab

EvidencePT. Sports Injuries and Post-Surgical Rehab

Evidence Physical Therapy Helping you get back to the life you love!

GET BACK IN THE GAME! H OW Y O U C A N A V O I D S U R G E R Y A F T E R A S P O R T S I N J U R Y

Help For Pain Don’t let pain sideline you— how PT can help!

National PT Month October is National Physical Therapy month!

Healthy Recipe Try this delicious breakfast for easy weekday mornings!

Evidence Physical Therapy Helping you get back to the life you love!

GET BACK I N THE GAME ! HOW YOU CAN 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. 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. 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 EvidencePT 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.

CALL 301.352.8370 (GLENN DALE) OR 301.856.8386 (CLINTON) TO SCHEDULE YOUR PT CONSULTATION TODAY!

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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 Therapymay not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out- of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2021. Contact us today to schedule your appointment. HAVE YOU MET YOUR 2020 INSURANCE DEDUCTIBLE?

Don’ t Let Pain S I D E L I N E YOU !

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, EvidencePT can get you back to enjoying your activities pain-free. Call today to learn more about 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

The l icensed physical therapists and physical therapist assistants at EvidencePT 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. 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. HOWDOMOST INJURIES OCCUR? Most sports injuries occur from i l l-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

WHY OUR PATIENTS LOVE US:

• Do coordination training • Do endurance training

“If you’re looking for a place where the people are friendly and knowledgeable about how to fix your injury and make you better than youwere before, Evidence Physical Therapy is the place for you! I came there with a shoulder injury, but made them aware of my existing neck and back problems. They worked on all three and were not satisfied until all my pain was gone. I no longer use Biofreeze as part of my daily regimen. Thanks to all the staff for their help!”

For more informat ion on how phys ical therapy may benef i t you, call your physical therapist at 301.352.8370 (Glenn Dale) or 301.856.8386 (Clinton).

— RACHEL

MEET OUR TEAM

What’s New At EvidencePT WE’RE CELEBRATING NATIONAL PT MONTH!

JOANN TEH PT, DPT, CCI

• Muscle aches and joint pain tend to growworse over time. The longer you let your pain go untreated, the more severe the pain is likely to become and the more difficult the pain will be to treat. The best thing that you can do is seek treatment as immediately following the development of your pain as possible. Physical therapy can have ahuge impact onalleviatingpain from muscle and joint aches, but the earlier you start, the better off you’ll be. • Chronic pain, especially back pain, is incredibly common in the United States—surprisingly so. More than 100 million Americans over the age of 18 struggle with back pain. As a result, Americans spend more than $50 billion dollars onback pain relief every single year. A lot of this goes to painmedication, which masks the pain without addressing the issue—meaning the pain always comes back. About 30% of adults over 18 struggle with back pain, and that number is even higher for thosewho areover 65. Physical therapy is the best strategy to overcome back pain and is helpful at all ages. Your physical therapist will tailor therapy methods to your needs, helping youachieve thebest results possible.

Did you know that October is National Physical Therapy month? That’s right, an entiremonth dedicated to educating people about the benefits of Physical Therapy—and it couldn’t come at a better time. Winter is one of the most trying times of the year for people struggling with chronic pain. Add the risk of falling due to icy conditions to the cold weather that aggravates even the mildest arthritis issue and you’ll find a huge increase of people whowould benefit from pain management and support. Take the time this month to start figuring out the most important things you need to know about the benefits and perks of physical therapy. Here are a fewbits of information tohelp kick off your focus this month: • Physical therapy ismost beneficialwhen used before an issue becomes chronic. So many people wait until they’ve been dealing with pain for an elongated period before seeking support from a physical therapist. But there is no reason to wait! Physical therapy can have the biggest impact if used shortly after your initial injury. The longer you wait, the more difficult it will be to heal.

Joann Teh is a physical therapist who is passionate to help patients feel better from their pain. In 2011 she received her

Bachelor’s degree in physical therapy from the University of Santo Tomas, Philippines; she graduated with honors: Cum Laude. In 2017 she obtained her doctorate in physical therapy from Northeastern University, Boston, MA. Along with her degree, she is a certifiedAPTACredentialedClinical Instructor (CCI). She specializes in musculoskeletal, neurological, cardiac, and pediatric therapy. Before working with Evidence Physical Therapy Joann had a total of 6 years work experience in an inpatient and outpatient setting which provided post-operative and post-surgical rehabilitation for various body parts and sheworked as a clinical supervisor, teaching PT students. Joannisoutgoing,drivenandafast learner; she has a pleasant and very likeable personality. She keeps herself updatedandmakes sure to integratebalancebetweenproper evaluation, specific manual techniques, and effective exerciseprograms. She is always learning and finding new ways to help her patients gets better so that theymay reach theirmaximum potential. Shedoes not stopuntil thepatients get the results they want.

H E A L T H Y R E C I P E BLUEBERRY MUFFIN OVERNIGHT OATS

You can learn more about Joann and other staff at EvidencePT by visiting our website at evidencept.com!

Ingredients • 1 cup rolled oats • 1/2 cup blueberries, mashed with a fork

• 1 tablespoon honey • 1 teaspoon lemon zest (+more for topping!) • pinch of salt • 1/2 cup vanilla Greek yogurt • 3/4 cup unsweetened almond milk

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• 2 tablespoons chia seeds • 1 teaspoon vanilla extract

INSTRUCTIONS First, mash 1/2 cup blueberries in a large bowl. Then add the rest of the wet ingredients and mix until smooth. Add in dry ingredients and mix again. Place in the refrigerator, cover for at least 2 hours or overnight. Serve cold. Top with granola, lemon zest, and fresh blueberries.

GLENN DALE LOCATION 12150 Annapolis Rd #201 Glenn Dale, MD 20769 CALL: 301.352.8370

CLINTON LOCATION 7801 Old Branch Ave, #105

Clinton, MD 20735 CALL: 301.856.8386

CLINIC HOURS Mon-Thurs • 7am - 8pm | Fri • 7am-6pm | Sat • 8am-1pm

Did you know that you have the right to choose a physical therapy clinic of your preference? We coordinate with your doctor. Call in for more information.

RE F ER A FR I END TO EV I DENCEPT !

� Move without pain � Bend and move freely � Balance confidently & securely

� Sit comfortably for long periods � Walk longer distances � Maintain a healthy life

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Glenn Dale Location 301.352.8370 • Clinton Location 301.856.8386 evidencept.com @evidencept @evidence_pt