How Physical Therapy Helps Prevent Injuries
Do you have nagging injuries that just don’t seem to go away? Have you ever wondered what you can do to prevent injuries? At Shoreline Physical Therapy, our skilled therapists are experts at identifying the steps you need to take to resolve your injuries and prevent them in the future!
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. This typically occurs when completing an exercise that the body is not used to or exercising after a prolonged rest period. The soreness usually goes away on its own, but the severity of the damage determines how long the body will need to recover.
At Shoreline Physical Therapy, our licensed physical therapists can guide you through proper stretches, movements, and exercises to recover from and prevent future injuries from occurring.
Call today to schedule an appointment with one of our experts!
How to Tell Injury from Normal Aches and Pains
There are obvious signs of significant injuries like bruising, swelling, deformity, and severe pain, but it can sometimes be confusing to tell if you are just a little sore or have injured yourself. Many injuries occur due to improper techniques or overexerting your body. Fortunately, physical therapists are trained in identifying and treating musculoskeletal injuries.
Some of the most commonly sustained injuries include sprains and strains. Many people think sprains and strains are the same things, but they describe damage to different tissues.
- Sprains occur when a ligament is stretched beyond its limits or torn.
- 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 the bone.
Sprains and strains can vary from mild to severe, and even mild ones may take weeks to heal. If they are more severe, braces or surgery may be necessary. 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.
7 Easy Ways to Prevent Injuries on Your Own
Your physical therapist will conduct a physical evaluation to determine the severity of your sprain or strain injury. Through a thorough assessment, your therapist will be able to pinpoint precisely what is causing your pain. We will provide constant feedback and allow refinement of your program to ensure it provides optimal results.
In addition, your therapist will instruct you on the most effective injury prevention strategies, including:
- Sleep is the most effective strategy with the most significant effect on injury prevention and sports enhancement…8-10 hours per night.
- Strength training is one of the most effective injury prevention strategies to help stay injury-free.
- Dynamic warm-ups (i.e., foam rolling, stretching, and sports-specific movements) are an effective way to warm up tissue without negatively affecting performance and may lead to fewer injuries.
- Nutrition is the foundation for good health and injury prevention. Specifically, a scientifically-backed approach that does not include any fad diets. Recovery meals are as crucial as pre-game meals.
- Hydration is essential for recovery and injury prevention.
- Stay within your abilities. It is vital to train and practice any physical activity by starting small and building up from there.
- Use the proper equipment. Make sure you have the right equipment, for example, running shoes, hiking boots, helmets, and pads. The right equipment can help you avoid injury and stay safe while doing the activities you enjoy.
What to Expect in Physical Therapy
Our physical therapists evaluate and treat all types of sprains and strains related to an injury, disease, or unhealthy lifestyle. Our team is composed of movement experts who have the knowledge and training to diagnose, evaluate, and treat any musculoskeletal condition that comes their way.
We play a leading role in preventing, reversing, and managing injuries that are old and new. Every program is designed based on your individual needs. We use objective measurements to determine the severity of your injuries and build your program accordingly.
We can guide you through proper exercises and specialized treatments to relieve your joint and muscle pain, increase your strength and flexibility, and prevent future injuries from occurring.
Contact Us Today
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 Shoreline Physical Therapy 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!
Sources:https://onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0838.2009.01058.x, https://bjsm.bmj.com/content/52/24/1557.abstract, https://pubmed.ncbi.nlm.nih.gov/29352373/, https://journals.lww.com/acsm-csmr/Abstract/2021/06000/Sleep_and_Injury_Risk.3.aspx?context=FeaturedArticles&collectionId=1
No Referral? No Problem!
You don’t need a doctor’s referral to start Physical Therapy! Direct Access allows you to skip the wait and get the care you need right away.
Don’t let pain or mobility issues slow you down—take the first step today!
Exercise of the Month
Bridging
(Glutes, Lower Back, Hamstrings)
Begin on your back. Bend your knees and keep your back flat on the ground. Gently, contract your abdominals and hold to keep your back flat as you move up into the bridge position. Remember to breathe. Gently, squeeze your butt muscles and lift your hips off the ground. The goal is to have your hips aligned with your knees and shoulders. Hold for 5 seconds. 3 Sets, 10 Reps.
The Importance of Home Exercises for Recovery
Home exercises prescribed by your physical therapist play a crucial role in the recovery process for various musculoskeletal injuries and conditions. Studies show that consistent adherence to home exercise programs significantly improves functional outcomes and reduces the risk of re-injury.
With rotator cuff injuries, patients who diligently followed their prescribed home exercise regimen experienced better shoulder function and decreased pain levels compared to those who were less compliant.
Positive mental health is a big part of a successful recovery. Active participation in home exercises can provide patients with a sense of empowerment and ownership over their recovery journey. When patients take an active role in their rehabilitation, it fosters a positive mindset and motivation towards achieving their goals.
Our PTs will educate you on the proper technique for each prescribed exercise so you can optimize your recovery without missing a beat. Source: https://www.physio-pedia.com/Adherence_to_Home_Exercise_Programs
Make the Most of Your Summer Vacation with Physical Therapy
Whether you’re heading to the beach or hitting up an amusement park, the last thing you want to deal with during your vacation is pain and limited mobility. As you make your summer vacation plans, consider adding one more thing to your checklist: a physical therapy session at Shoreline Physical Therapy.
Our therapist will help ensure your body is ready for whatever adventures you have planned. We’ll…
- Identify any underlying issues that might contribute to pain or restricted movement.
- Develop a customized treatment plan to resolve those issues so you can have a pain-free trip.
- Provide tips and strategies to ensure you don’t suffer pain or impairment while you’re away.
A vacation is a chance to relax and try new things, not suffer through joint pain. We’ll help resolve those issues early so you can focus on what matters: having the time of your life.
Recover Faster and Prevent Future Injuries
Are nagging aches and pains keeping you from the physical activities you love? At Shoreline Physical Therapy, our movement experts are trained to identify the root cause of your pain. Whether you’re dealing with a sprain, strain, or general soreness, our customized physical therapy programs will help you heal safely, build strength, and give you the tools you need to stay injury-free. Call us today to schedule an evaluation!
“Can’t say enough about Shoreline and Doug Miller MSPT. He was patient, thorough and spot on in diagnosing my hip pain. He taught me stretches and gave me the right exercises to do on my own at home. I followed his advice and with some patience and have been pain free for over 3 months. Great practice!” — N. L.
Naturally Relieve Your Aches & Pains Today With Our Free Ebooks!
Looking for ways to relieve your pain before seeing one of our physical therapists?
Tuna Poke with Rice Paper Chips
INGREDIENTS:
- 1 pound tuna steaks, cubed
- 1 bunch green onions, chopped
- 1/4 yellow onion, sliced
- 1 tablespoon sliced shallot
- 1 tablespoon toasted sesame seeds
- 3 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon crushed red pepper flakes
- 1 tablespoon mirin (sweet rice wine)
- 1 package rice papers
- 1 avocado, cubed
- Oil for frying
INSTRUCTIONS:
- Slice the yellow onions and shallots and chop the green onions, then set them aside. Pat dry the tuna steak and cut into 1-inch cubes (or half-inch cubes; remember to reduce marinade time if it’s smaller).
- In a bowl, assemble the tuna cubes and onions. Season with mirin, soy sauce, sesame oil, red pepper flakes and toasted sesame seeds. Cover and refrigerate for at least 1 hour and up to 24 hours (if the color turns from pink to grayish, don’t be alarmed; it’s just the soy sauce and onion breaking down the enzymes and marinating it more).
- Cut 3-4 pieces of rice paper in quarters (you can stop here or cut them again to make them smaller; they’ll fry beautifully either way).
- Pour 1-1/2 cups of oil in a fairly deep pot and heat it on high. To tell when the oil is hot enough, stick a wooden utensil into the oil. When the oil bubbles quickly, it’s time to fry. Fry 1-2 pieces of rice paper at a time. As soon as the rice paper goes from a hard plastic feel to a puffy white chip, immediately remove it from the oil (it will be quick!) and set it on a drying rack over paper towels to catch the excess oil.
- Remove the poke from the fridge and add cubed avocado. Enjoy with a light, airy, crunchy rice paper chip.
Free Consultation
Not sure if physical therapy at Shoreline Physical Therapy is right for you? We offer a free consultation to see if we would be a good fit for you! Schedule your appointment today!
