Total Care PT: Tendonitis and Sports

Health &Wellness The Newsletter About Your Health And Caring For Your Body

SAFELY REACH YOUR RESOLUTIONS WITH PHYSICAL THERAPY

One of the most common New Year’s Eve resolutions across the United States is to get in shape. Whether that means becoming a weekend warrior, signing up for nightly fitness classes, or simply making more of an effort to be active, physical therapy can help you. Our team at Total Care Physical Therapy is trained to help you in preventing injuries and making physical activity as easy as possible. For more information about how we can help you achieve your goals, give us a call today! Don’t forget the past! You may feel like a brand new, rejuvenated person in the new year, but your body undoubtedly hasn’t received that message. One of the biggest mistakes you can make is pushing yourself too fast and too soon. Let’s say you make a resolution to start taking morning runs in 2019. That’s great! However, if your body hasn’t been used to running in the past, you need to ease yourself into it. Your mindset may be focused on your marathon goal, but your body isn’t there yet. Start slow, perhaps with a half-mile jog around the neighborhood, then start pushing yourself to a mile, then two, then

three. The gradual increase will make it much easier on your body (and a much easier resolution to keep!) than diving right in will. Starting off with that three mile run may feel liberating in the beginning, but your body will curse you after. The new year can bring great changes, but don’t

forget the past. Stay on top:

Even if your resolution doesn’t leave you feeling achy or painful (and we hope it doesn’t!), we can still help you maintain your peak physical performance. Total Care Physical Therapy uses advanced methods and technology, such as injury prevention screening, gait analysis, and mobility evaluation to determine what exercises and therapies would work best for aiding in your physical excellence. We can help make sure you stay on top, avoiding any potential pain or injury. Additionally, you will have a team of supporters to encourage your goals and celebrate your achievements along the way! To meet one of our physical therapists and discuss how we can help you safely reach your resolutions, schedule a consultation today.

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Health & Wellness The Newsletter About Your Health And Caring For Your Body

TENDONITIS AND SPORTS

Inside:

• 3 Most Important Things About Your Running Shoes

• Healthy Recipe

• Exercise Essentials

• Patient Success Spotlight

Happy With Your Experience? We would love for you to share your story of success with others! Please visit www.TotalCarePT.net and click on to get started!

most likely experience tendonitis.

Do you experience pain with normal everyday tasks like taking milk out of the fridge, lifting something overhead, bending, or simply walking a distance? Having pain with movement, especially if it goes on for more than a few days, may be indicative of tendonitis. The tendons are what connect your muscles to the bones. Under normal circumstances, your tendons can handle a lot of work and force, but when they are over-worked, they become inflamed, causing you pain. Tendonitis can occur practically anywhere in the body, but is most common in the hips, knees, wrists, elbows, and shoulders. The reason for this is quite simple: poor posture over a period of time. If you are at a computer or sitting for a good part of the day, your shoulders tend to slouch forward and your back muscles weaken. How’s Your Posture? Poor posture weakens your back muscles, affecting your ability to do normal everyday tasks. The weakened muscles and poor posture place abnormal strain on the shoulders, elbows, knees, and hip tendons. Therefore, depending on where the greatest strain is placed, you will

Tendonitis can be short-lived, but can also become chronic in nature and last for a long time. Chronic tendonitis actually disintegrates the quality of your tendons over time and can lead to tearing. Most people experience tendonitis on a gradual basis. At first it may be soreness, but if the irritation continues, it can become excruciating pain, affecting your ability to do many simple activities. Tendonitis can also come from injuries that strain the tendons. This can be from a direct blow like a fall or an overstretching injury in a sports activity. Treatment Tendonitis is very treatable with the right kind of physical therapy. Our specialists helped thousands of people with tendonitis get back to doing the things they love. Whether your problem is new or old, having a good understanding of the mechanics of your body and identifying the source of the problem leads to a quick recovery. Call today to learn more how our speciality programs can quickly relieve your pain and get you back to the activities you love!

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3 MOST IMPORTANT THINGS ABOUT YOUR RUNNING SHOES

2. Level If you feel your arches “tipping in” or “pushed out”, then the support is wrong for you.Too much support will restrict your foot and give the feeling you’re tipped out. Too little support may feel like your foot is caving in and give the tipped in feeling. The proper pair will feel balanced and level. 3. Size Running shoes should have ample toe room, but secure from the ball of the foot to the heel. Your feet will splay out over time and it’s not uncommon to go up in size. Running shoes won’t break in, so they need to feel like they fit the second you put them on.

Problems with running increase as we age and are a leading cause of falls and disability in older adults. At least 20% of adults over 65 have problems with running.This further increases to 50% in adults 85 years old and older. Problems with running are not always a direct consequence of getting older. Rather, they are the effects of other conditions that become more common and severe with age. One thing that can be done to help with problems running is to invest in a proper pair of running shoes. Here are the 3 most important things about your running shoes: 1. Break in Period If you’re trying on shoes that feel heavy, stiff, clunky or not just right they likely are the wrong shoes for you. The right pair will feel comfortable as soon as you put them on: light weight, cushioned, and balanced.

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Healthy Recipe

Green Bean Casserole • Nonstick cooking spray

• 2 tsp canola oil • 1 1/2 cups diced onions • 2 cups sliced mushrooms • 2 tbsp cornstarch • 1/2 cup sour cream

House Seasoning: • 1/2 tsp salt • 1 cup kosher salt

• 5 cups sliced green beans • 4 1/4 cups chicken broth • 1 cup panko breadcrumbs • 1 cup grated Parmesan

• 1/4 cup garlic powder • 1/4 cup black pepper

Preheat the oven to 350 degrees F. Spray a 1 1/2-quart baking dish with nonstick spray. Boil the green beans in the chicken broth for about 20 minutes, and then drain, reserving 1 1/2 cups of the chicken broth. Mix together the breadcrumbs, parmesan and 2 tsp of the oil in a small bowl. Set aside. Heat the remaining 1 tbsp oil in a large skillet over medium heat. Saute the onions until translucent, and then add the mushrooms and continue to cook for 3 to 4 minutes longer. Remove from the heat. Pour the reserved 1 1/2 cups chicken broth back into the pot the green beans boiled in and bring to a boil. Add the green beans to the skillet with the mushrooms and onions. While that is coming to a boil, combine the cornstarch and 1/4 cup water in a small bowl to make a slurry. Slowly pour the slurry into the boiling broth, whisking constantly as it thickens, about 2 minutes. Pour the thickened mixture over the green beans and add the sour cream, House Seasoning, and salt. Stir well. Pour into the baking dish and sprinkle with the panko and cheese mixture. Bake for about 10 minutes, and then broil until the breadcrumb topping is slightly browned. House Seasoning: Mix together the salt, garlic powder and pepper.

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Discover How To Live Pain Free!

Patient Success Spotlight

At Total Care Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. 1. CALL AND TALK TO YOUR THERAPIST 2. DISCOVER WHY YOUR PAIN HAS COME BACK 3. GET YOUR CUSTOM RECOVERY PROGRAM FIND US ON SOCIAL MEDIA

“I have always appreciated that the staff atTotal Care has always worked tomakemyvisits to theirofficecomfortable.Tomhashelpedme to regain my mobility and work to strengthen my knee. I feel that the staff is truly invested in me and my recovery. I would recommend Tom at Total Care to anyone needing strength and mobility help.” - Jennifer B. “I feel that the staff is truly invested in me and my recovery.”

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• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art Facility Features of Physical Therapy: DO YOU SUFFER FROM TENDONITIS?

Exercise Essentials Try this stretch if you are experiencing tendonitis.

Loosens Stiff Legs BUTTERFLY STRETCH

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While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs.

Mention This Coupon To Receive A TENDONITIS ANALYSIS

Call Today! 908-262-7404

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