WAPT.Prevent injuries with physical activity

WAPT.Prevent injuries with physical activity

NEWSLETTER

Better Late Than Never!

We had so much fun that we are thinking we might just have to turn the annual Holiday party into a Summer party every year! What have you been doing for fun this Summer? We want to know! Email us pictures of the awesome fun you’ve been creating for yourselves the last few months! Has your summer fun left you sore? We can help get you back to living pain free! Give us a call at 425.820.2110 , shoot us an email at [email protected] , or visit our website at www.waptrehab.com to set up your appointment! We look forward to helping you!

The crew finally got to have our “Holiday” party! We normally celebrate in January but with vacations, surgeries, and pandemics it was postponed till August. That being said, we had such a blast enjoying the sun on Mike’s boat. He drove through Lake Washington to look at all the crazy houses, under the 520 Bridge, through the Slip by UW, and then we stopped for a swim by Gas Works Park! It was nice for us to have a chance to be together outside of clinic. We have been working hard to keep up with the current standards of Covid and needed a fun day to let loose and relax!

www.waptrehab.com | 425.820.2110

NEWSLETTER

SEPTEMBER 2020

Independently owned and operated since 1997

TIPS FOR PREVENTING AVOIDABLE INJURIES WITH PHYSICAL ACTIVITY

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 the most common injury that people endure from physical activity is an overall feeling of soreness, caused by overusing the muscles, tendons, and ligaments. When the muscles, tendons, or ligaments are over-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 WAPT today. What are some common injuries? At WAPT, 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 improper techniques or overexerting your body. Some of the most commonly 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 beyond its limits or torn. Tendons are tissues that connect muscles to bones, 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 correction may be necessary. This will require a longer recovery time, up to 8 weeks or longer, and physical therapy treatments will likely be prescribed. It is important to note that it is in your best interest to have a physical therapist make sure a sprain or strain is fully healed before returning to your normal level of physical activity, as it is common for old sprains and strains to develop again in the future if they have not been properly rehabilitated. Tendinitis is an overuse injury that causes the tendons to become 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.

HOW CAN I PREVENT THESE INJURIES?

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2 3 While it is always a wise decision to consult with a physical therapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include: 7 8 1 • Stretching. This is one of themost important ways to prevent 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 frombecoming 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. 6 5 4 2 8 8 4 3 4 9 1 http://1sudoku.com n° 35089 - Level Hard 1 3 5 5 9 4 8 • 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 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 2 9 6

6 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. 8 5 9 • Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries. 4 2 8 7 9 4 3 7 9 2 1 n° 37953 - Level Hard http://1sudoku.com 5 9 What should I do now? If you are suffering from aches and pains, you think you may have sustained an injury, or you’d like to learn more about injury prevention, contact WAPT today. One of our dedicated physical therapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free! 7 6 3 9

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6 Pain Relief In Minutes Try this exercise to relieve lower back pain. 4

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1 4 5 8 4 FORWARD BEND| LONG SITTING Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. This helps with lower back pain. Hold for 20 counts and repeat as needed. 3 2 5

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

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Call 425.820.2110 or visit www.waptrehab.com to schedule your appointment today! Play on your mobile these puzzles and find their solutions by flashing the codes below : n° 35089 n° 37953 n° 327735 n° 319375 n° 318674 n° 35225

PATIENT SUCCESS STORY

HEALTHY RECIPE

Greek Island Chicken Shish Kebabs

INGREDIENTS • ¼ c olive oil • ¼ c lemon juice • ¼ c white vinegar • 2 cloves garlic, minced • 1 tsp ground cumin • 1 tsp dried oregano • ½ tsp dried thyme

• 2 large green or red bell peppers, cut into 1-inch pieces

• ¼ tsp salt • ¼ tsp ground black pepper • 2 lbs skinless, boneless chicken breast, cut into 1 1/2- inch pieces • 6 wooden skewers

• 1 large onion, quartered and

“The team at WAPT is excellent. They are encouraging, entertaining and empathetic. Mike and team have helped my recovery from multiple surgeries and injuries. It’s always a great experience.” — Cheryl H. “The environment at Washington Physical Therapy is welcoming and positive, anchored by Tami’s presence at the front desk. Mike’s approach to physical therapy has the right balance of encouragement and accountability. Since ACL surgery, I have graduated from the physical therapy program and am back to participating in activities that I enjoy” — Susan S.

separated into pieces • 12 cherry tomatoes • 12 fresh mushrooms

DIRECTIONS Whisk the olive oil, lemon juice, vinegar, garlic, cumin, oregano, thyme, salt, and black pepper together in a large glass or ceramic bowl. Add the chicken and toss to evenly coat. Cover the bowl with plastic wrap; marinate in the refrigerator for at least 2 hours. Soak wooden skewers in water for about 30 minutes before use. Preheat an outdoor grill for medium-high heat; lightly oil the grate. Remove the chicken from the marinade and shake off excess liquid. Discard the remaining marinade. Alternately thread pieces of the marinated chicken with pieces of bell pepper, onion, cherry tomatoes, and mushrooms onto the skewers. Cook the skewers on the preheated grill, turning frequently until nicely browned on all sides, and the chicken is no longer pink in the center, about 10 minutes. Source: https://www.allrecipes.com/recipe/218485/greek-island-chicken-shish-kebabs/?internalSource=streams&refe rringId=84&referringContentType=Recipe%20Hub&clickId=st_trending_b

HOW EXERCISE CAN HELP WITH PAIN RELIEF

If you have back or joint pain, there are probably some times when all you want to do is lie in bed all day. It’s tempting, but it might make the problem worse. Doctors used to prescribe bed rest for back pain and other chronic pain conditions, but studies have found that people who exercise and stay flexible manage their pain much better than those who don’t. If you do have a chronic pain condition like back pain or hip, knee, or shoulder problems, you shouldn’t begin an exercise program without guidance. Check with your physical therapist

first. They have the expertise to help you develop an individualized exercise program. Have a professional; a physical therapist show you what is appropriate to do given your condition. Here are 7 exercises/activities you should do to alleviate pain:

1. Walking 2. Swimming 3. Yoga 4. Tai Chi 5. Pilates 6. Stretching 7. Aerobics

Call 425.820.2110 or visit www.waptrehab.com to schedule your appointment today!