Get Tough & Muddy This Summer

Get Tough & Muddy This Summer

Health & Wellness • N E W S L E T T E R •

GET TOUGH AND MUDDY THIS SUMMER!

I love a good bucket list! Mine includes some things youmight have on yours: travel, skydiving, run amarathon, eat a chocolate covered cricket, WAIT, WHAT?! Summertime is a great time to check off some of your bucket list items. It’s why ‘Complete a TOUGH MUDDER’ was on my list and I crossed it off a few weeks ago. If you’ve never seen a Tough Mudder, picture this: thousands of people running and rolling through gallons of mud, helping each other climb over slippery walls, crawling under barbed wire through muddy water... It sounds messy and it is! C’mon, some of the obstacle names are called ‘Kiss of Mud’, ‘Blockness Monster’ and ‘Everest 2.0.’ I didn’t even do 1.0! But this ToughMudder was honestly one of the most fun competitions I’ve ever been a part of. A Tough Mudder ranges from a 5 to 14-mile course with several obstacles along the way. There’s a visible military component to the race and proceeds of these competitions support the Wounded Warrior Project. Many of the

halfway by a long rubber block. The only way to get to the other side of the pool is by going over the block. Working together, some people tread water and rotate the block while others latch on so they can be rolled to the other side of the pool. While my husband and brother preferred different obstacles, we all agreed this was an amazing experience that took us out of our comfort zones. We also ran it in honor of my older brother, Andrew, a Navy Lieutenant deployed overseas. In closing, while a Tough Mudder might not be your cup of tea, take advantage of this summer weather to challenge yourself in some way. I assure you, it will give you a sense of accomplishment and at the very least, some unforgettable memories. A muddy exfoliation bath is just an added bonus. Wishing you well this month and always, Sarah

obstacles mimic military boot camp drills and organizers pride themselves on emphasizing teamwork. You’re not racing against a clock or even another person because you’ll certainly need them to help pull you out of a mud pit or give you a boost over a wall. I ran this one with 3 other people, including my husband and younger brother. My vote for the best obstacle was definitely ‘Blockness Monster’. The premise is a pool separated

Helpful Information: 3 Simple Tips You May Not Have Considered to Help Prevent Injury 1.Rest

2. Mix it up,cross-train Participate in more than one type of sport or activity. Studies show that people who cross- train tend to have fewer injuries than people who focus on only one activity. For example, if you are a runner, you will benefit from strength training and core work. This will keep your whole body strong and active not just specific muscle groups.

3. Mind your form Learn proper form froma physical therapist or an athletic trainer. Injuries can happen when you use the incorrect form. For example, tennis players sometimes develop tennis elbowwhen they hit the ball wrong or too hard. When you are at the gymdon’t attempt exercises that you do not know without finding out the correct form. You won’t be able to hit the gym if you are injured so make sure you are using correct form so you canmaitain your exercise routine.

It is important to give your body a break and a chance to heal itself. Especially for people age 30 and older, it’s important to take a break every other day from activities such as running. This allows your joints and muscles to fully recover. You will be able to feel your muscle soreness the day after a workout. So make sure you have rest days in your routine. Drink lots of water and eat right so you will have more energy for your next workout or run.

21251 Ridgetop Circle Suite #140, Sterling, VA 20166 www.LoudounSportsTherapy.com 703-450-4300 Follow these simple tips to avoid any injuries. We want you to have a safe and enjoyable fitness and athletic experience.

Our Pat ient Spot l ight

Mark came to Loudoun Sports Therapy Center to work on strengthening and reducing pain in his knees. He worked hard and completed his plan of care here. Read his success story! Success Story: “As an elementary physical educator, I’m on my feet all the time, so demonstrating activities requires a lot of pivoting type movements and jumping. You can’t do that with a torn meniscus because the knee doesn’t go that way when you have the tear. Following weeks of physical therapy, the quads and hamstrings feel stronger and the knee is more stable. Forward, backward, sideways/lateral movements are no problem. This was an upbeat, fun place to be!”

Pat ient Resul ts

I don’t have pain now! “I feel a lot better than when I first came to LSTC. I had lower back pain, especially during driving, sitting, and sleeping. It was a constant dull ache. The massage and exercises targeted my problem and helped me to get better. I don’t have pain now. I went from a level of pain of 4 to 0. I feel I should continue the exercises and techniques I learned here in the future.” ~Nicole S. I am now empowered! “I can walk much more comfortably, with my head held high. I can sit and then stand without difficulty. I feel more energized. This is all after just a few weeks of PT with the amazing physical therapists at Loudoun Sports Therapy Center. I am now empowered to continue my exercises with the instructions I have received and the knowledge that I can go back for support. Thank you!!” ~Stephanie D.

I feel much more confident!

“I’m doing better when I drive. I feel much more confident. When I move faster, I can keepmy balance. I amable to return to gardening.” ~Haydee C.

I am not limited by my accident! “I am now able to drive myself to appointments, wash my hair without issues, do the dishes, put things away on shelves. I’m not limited by my accident and do all the things I was able to do before my accident.” ~Roni W.

21251 Ridgetop Circle Suite #140, Sterling, VA 20166 www.LoudounSportsTherapy.com 703-450-4300

LSTC Summer Charity Event

Flip flops are comfortable, easy to throw on and help keep your feet cool in the summer heat. But, you might not realize that their lack of support can put your feet at risk for pain and injury. We know it’s tough to pass on wearing those flip flops this time of year, especially if you’re heading to the pool or the beach. So, here are a few tips to help you pick out a pair that will keep your feet happy: • Fit: make sure your toes and heels are completely inside the flip flop, not hanging over • Flexibility: the shoe should NOT bend in half and if so, it does not have enough support • Arch: find one with a thicker sole and an arch in the middle shaped to contour your foot • Replace them once they start to show signs of wear • Straps: the wider the straps over the toes, the more stable your foot is Flip Flops or Flip NOTS?

The clinicians at Loudoun Sports Therapy Center are getting splashed in the name of charity! It’s time to SPLASH YOUR PT! Here’s how it works; make a donation to see your favorite clinician get hit with water balloons and whomever has themost donations by the end of August will get splashed! All the money we raise will benefit the organization, ServeOurWillingWarriors

(SOWW). Since 2006, SOWWhas provided special events for recovering military troops and their families in the greater Washington, D.C. area. The organization also provides getaways at the Warrior Retreat at Bull Run - a temporary home-away- from-home where recovering troops can relax and reconnect with their families once they return home from deployment. Check out their website at www.willingwarriors.org. SPLASH YOUR PT is happening at the end of August. We will post a video of all the fun to our Facebook page and website. Stop by our office to make a donation TODAY!

Ask a PT: Have a question about physical

therapy, an injury or a pain you’re feeling?

Ask your question by posting it on our Facebook or twitter page. • Q: A friend of mine and I were at lunch the other day and she told me she had vertigo because rocks in her inner ear fell out. Can you tell me what these rocks are? • A: We all have two inner ear systems, one on each side. Inside, we have a vestibular system that is responsible for balance. When otoconia (calciumcarbonate crystals) fall out of their pouch and into a different area called the semicircular canals, this will cause vertigo. The crystals never fall out of the ear; they just go to a different location. When you go to bend over, roll over in bed, or tilt your head to look up, the crystals float around the canal and give the misinformation that things are spinning. This can easily be treated by a vestibular physical therapist.

The Inner Ear

Congrats to John Hopkinson! He is the next big winner in our patient referral game raffle! John referred a patient our way so in addition to some movie tickets, he also won a $50 gift card. The game starts over now! We will draw another name once we hit 13 patient referrals so play along!

21251 Ridgetop Circle Suite #140, Sterling, VA 20166 www.LoudounSportsTherapy.com 703-450-4300

21251 Ridgetop Circle Suite #140 Sterling, VA 20166 703-450-4300 www.LoudounSportsTherapy.com

Outpatient Physical Therapy Specializing In: Lower Back Pain • Neck Pain • Sciatica • Hip Problems • Shoulder Pain • Bursitis • Tendonitis • Frozen Shoulder Joint Pain and Replacements • Foot and Ankle Pain • Plantar Fasciitis • Knee Problems • Arthritis • Muscle Pains Sprains • Strains • Hand and Elbow Problems • Sports Injuries • Concussion Management Program Sports Performance Program • Return to Sport Program • Balance and Vestibular Problems • Other Conditions