RJKentPT.Back to School

RJKentPT.Back to School

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

GET READY FOR BACK TO SCHOOL!

CONDITION CORRECTLY Don’t let pain sideline you this season!

EXERCISE ESSENTIALS Try this exercise to relieve knee pain!

HEALTHY LUNCH IDEAS Pack something they’ll actually want to eat!

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

Get Ready For BACK TO SCHOOL! Don’t Let A Sports Injury Sideline You This Season

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 R. Jason Kent 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 R. Jason Kent 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.

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

DON’T LET PAIN SIDELINE YOU!

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, R. Jason Kent 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! For more information about how R. Jason Kent Physical Therapy can help you, visit our website at rjasonkentpt.com. CONDITION CORRECTLY TO AVOID INJURY! It is important to stay active to keep you healthy and happy. With a little bit of preparation, you can easily do these activities and decrease your risk for injury. Focus on the following in the off-season to be ready come game time:

There is nothing more exciting than taking on a new challenge, sport or activity at school. For most of us, the thrill of accomplishing a physical goal is what we live for. However, are you prepared for it? 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. 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

• Stretching often • Strength training

• Coordination training • Endurance training

EXERCISE ESSENTIALS Perform This Exercise To Strengthen Your Core In Minutes!

PT SURV I VOR SPOT L I GHT !

AB MARCHES Begin by lying on your back with your knees bent and feet flat on the floor. Tighten your abdominals and roll your hips backwards, feeling your low back press downwards towards the floor. Keeping your abdominals tight, alternate lifting your feet off the floor, keeping your knees bent as if you are marching in place. Repeat 20 times.

Complete your plan of care and earn your FREE T-SHIRT for surviving PT!

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

Schedule your consultation at R. Jason Kent PT by calling 478.333.3075 (Warner Robins) or 478.254.6880 (Macon)!

KEEP LUNCH HEALTHY & FUN

T I P S F O R B A C K T O S C HOO L NU T R I T I ON

your child’s bedroom and that the room is as dark as possible. Essential oils, such as lavender, can help to release tension and allow for relaxation as well. The lunchtime sandwich may be the standard option, but let’s face it: Slapping the same smears onto bread — day after day, week after week — can leave kids and parents a little bored. Here’s our suggestion for a healthy nut-free, sandwich-free lunch! HUMMUS AND PITA PLATE Nine out of 10 kids love a good hummus— why not make it the star of the show? Pack with things like: Salami, hard boiled eggs, olives, carrots, baby tomatoes, apple slices and grapes (note that dipping is easier and less messy if you pack the hummus in a separate container). Whatever your child loves will work! Using these back-to-school nutrition tips, you can set the tone for the school year and support your child’s health, happiness and success. Wishing all kids a wonderful first week back to school!

ENSURE YOUR KIDS DRINK PLENTY OF WATER Dehydration can lead to a system overload. Our thinking becomes cloudy, energy diminishes, cell activity becomes sluggish and elimination becomes stagnant. Sending your kids to school with 1-2 water bottles daily is one of the easiest and healthiest options. Adding freshly squeezed lemon and lime can add flavor and aids in digestion. MAKE SURE CHILDREN GET ENOUGH SLEEP Growing children need sleep, although they will beg to differ with you! It is vital to their mood, behavior and attention. Children aged 6-13 need about 9-11 hours of sleep a night. To help your children get a good night’s sleep, help instill a regular bedtime routine, ensure the TV, computer, video games and cell phone are out of

YOUR HEALTH IN MIND!

WHAT’S HAPPENING AROUND HERE Jordan and Reba are heading back to finish their final semesters of their doctor of physical therapy program. We will miss them and wish them the best of luck!

R. Jason Kent PT is focused on keeping a safe environment for our patients by closely following CDC guidelines. When scheduling your appointment, we ask all patients to note whether you’d prefer your therapist to wear his/her mask. Please refer to our website for further information on our company protocol for sanitizing, social distancing and staying clean and safe. Need therapy while social distancing? Schedule a virtual Telehealth physical therapy appointment with us today! We want to wish health and safety to all of our patients!

CALL 478.333.3075 Warner Robins

CALL 478.254.6880 Macon

Learn more about R. Jason Kent PT by visiting our website at rjasonkentpt.com!