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Health & Fitness The Newsletter About Your Health And Caring For Your Body Suffering with Hip, Knee, Elbow or Shoulder Pain? It Could be 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 inflammed, 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 mostly likely experience tendonitis. 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. The specialists at On the Mend On the Move Physical Therapy have 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 schedule a Free Pain Relief Consultation and find out how On The Mend On The Move PT can relieve your tendonitis, you’ll be glad you did! Don’t let PAIN sideline you! Don’t let pain sideline you! There is nothing more exciting than taking on a new challenge, sport or activity. For most of us, the thrill of accomplishing a physical goal is what we live for. However, are you prepared for it? The term “weekend warrior” means a person who doesn’t really train for what they are doing; they just go out and do it on the weekend. 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. Injuries increase as you age… If you think back to when you were in your late teens, you could go into a full sprint no problem, take a flying leap and do a whole lot without the slightest thought about it. As you get older, your tissues become less elastic and in fact a little “drier”. When your muscle, tendon and ligament tissues have enough water, they are supple and stretchy, allowing you to do a lot of activities. Keep yourself hydrated and stretch often to maintain elasticity in your muscles. Preparing your body… It is important to do sports activities, fitness and a host of other physical activities to keep you healthy and happy. With a little bit of preparation, you can easily do these activities and decrease your risk for injury. • Do stretch often • Do strength training Before and after: • Do coordination training • Do endurance training 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 painfree to the activities they enjoy. What some people might not 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, On the Mend can get you back to enjoying your activities pain-free. Call today to learn more how our programs can help you feel great! Start Feeling Great, Call us Today! Call Today! • West Mesa 480-354-2911 • East Mesa 480-436-5099 Patient Results I Can Play With My Son, Pain Free! “In the beginning my ankles were very sore, weak, and at times unbearably painful. The various exercises allowed me to feel mobile and energetic again. I am now able to get up and play with my son. On the Mend On The Move Has a fantastic staff!” - James D. I Am Able To Walk Normally! “Before physical therapy at On The Mend On the Move PT, I could not stand in the shower, change my clothes without sitting, walk up and down stairs or walk normally. NOW I CAN do it all! ” - Vanessa E. Call Today! West Mesa 480-354-2911 East Mesa 480-436-5099 On the Mend Helps You: Relieve your pain Increase your strength Be more active again Restore your flexibility Have more energy Feel healthier Walk and move better Why Choose On the Mend On the Move PT? • Expertly trained therapists • Focused on achieving fast results • We take the time to listen to you • We spend time educating you on your problem and how to solve it • Friendly, courteous staff • On time appointments • Doctor recommended • Experts in neck, back and orthopedic care We gladly accept most insurances, providing a great LOW COST SOLUTION to restore your pain-free movement! VISIT US ONLINE AT: onthemendpt.net COMMON RUNNING INJURIES / PAINS: HIP INJURIES: These may include such things as ITB Syndrome, Piriformis Syndrome, Hip Flexor problems, Bursitis, and more. These hip conditions are all the result of the excessive stress that ends up at your hip joint as a result of the ground reaction forces and your body weight meeting each other at a specific location. When a hip problem begins, it is the sign of muscle imbalances with regards to flexibility and strength of the surrounding musculature. These tissues then gradually shorten over time due to the excessive stress placed on them and at some time begin to cause pain, become inflamed and other reactions. KNEE INJURIES: According to the US 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 include “Runners Knee” (pain or tendonitis close to the knee cap or on the sides of the knee, illiotibial band syndrome (pain on the outside of the knee) and more. These tissues at the knee joint are most commonly irritated with the repetitive striking associated with running and very often become imbalanced with other muscles and tendons around the knee joint and thus cause pain and lost time with training. PLANTAR FASCIITIS: Plantar fasciitis is an irritation to a band of tissue on the bottom of your foot. The plantar fascia works to support your arch and help to absorb shock when your foot hits the ground. Tight tissues in the leg, weak leg muscles, and minor changes in your running pattern or stride can irritate this tissue and sideline you for a long time. SHIN SPLINTS: Shin splints occur when there is pain along the large bone on the front of your lower leg known as the tibia. Shin splints most commonly occur in runners, especially those who are just starting a running program or are making modifications to their program. This is usually due to poor alignment of the body or a combination of weakness and or tightness in the leg muscles. ACHILLES TENDONITIS: Your Achilles tendon attaches to your calf muscle which is the largest shock absorber when your foot hits the ground. It is then the tendon that your calf pulls on when it lifts your heel off the ground to take the next step. In short it is pulled on every time you hit the ground and every time your foot leaves the ground. Imagine how many steps you take during a normal run and multiply the work load by two. As a result the Achilles tendon is very vulnerable tissue and needs to be kept in great working order with specific stretching and strengthening. The good news is that On the Mend On the Move Physical Therapy can treat these orthopedic and repetitive motion injuries without the need for invasive surgery or extensive medications. The licensed Physical Therapists at On the Mend On the Move Physical Therapy will evaluate your condition and customize a program of care that addresses all of your areas of need including (but not limited to): • Mechanics of your running • Flexibility and strength of primary muscle groups • Flexibility and strength of supporting muscle groups • Core strength and control • Footwear • Alignment and other issues Our treatment program will recognize the affect any of the above is having on your ability to train and compete and will allow you to recover from injury quickly and get back to your training. Even if you have an old injury, it is important to have it evaluated by our Physical Therapists to prevent long term damage such as arthritis to your joints. If you have an old injury like tendonitis, arthritis, stress fracture, or low back pain, our therapists can design a treatment program to promote wellness and get you back to training and competing at the level you desire. Is Your Back or Neck Pain Not Getting Better? 3125 Avenue, Suite 8 CALLCalumet US OR COME IN TODAY! (Next to the YMCA) Valparaiso West Mesa: 480-436-5099 548-8770 East Mesa: 480-354-2911 www.orthopedicandbalancetherapy.com • Resolve shooting pain down your leg or arm • Walk, stand or sit longer without pain • Sleep better through the night • Get through your day without agony • Hands-On care for quick, long lasting results Same Day Appointments Most Insurance Accepted Including Medicare DON’T DEAL DEAL WITH WITH IT IT ANY ANY LONGER! LONGER! DON’T © 2011, Designed, Printed & Mailed By DIRECT MAIL ADVANTAGE - 219-462-2771 FREE Back & Neck Pain Consultation PLUS! $25 Gas Card with First Treatment Appointment With coupon. Cannot be combined with any other offer. Expires 6/15/13 See Side 2 For Patient Testimonials BG 12/11 A, B, C, D Exercise Essentials Try these simple exercises to help keep your arms and legs strong... Share this with a friend or family member to help keep them healthy too! BUTTERFLY STRETCH 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. PIRIFORMIS STRETCH - MODIFIED While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder. SIDELYING INTERNAL ROTATION STRETCH - SLEEPER STRETCH Start by lying on your side with the affected arm on the bottom. Your affected arm should be bent at the elbow and forearm pointed upwards towards the ceiling as shown. Next, use your unaffected arm to gently draw your affected forearm towards the table or bed. WAND SHOULDER FLEXION Lying on your back and holding a wand, palm face down on both sides, slowly raise the wand towards overhead. Exercises copyright of HEP2GO www.HEP2GO.com Free Home Rehab Exercise Program Always consult your physical therapist or physician before starting exercises you are unsure of doing. SHARE SAVE Please share these exercises with friends and family members to help them stay healthy and free from pain. Save these in a place where you can easily use them as needed. Watch for more exercises in our next issue. Better Movement and a Better Life Starts Here www.onthemendpt.net 7525 East Broadway Rd, Suite #6 Mesa, AZ 85208 Better Movement and a Better Life Starts Here 7525 East Broadway Rd, Suite 6 Mesa, AZ 85208 Phone: 480-354-2911 Fax: 480-984-3169 Quickly Relieve Pain & Improve Movement 1950 South Country Club Drive, Suite 103 Mesa, AZ 85210 Phone: 480-436-5099 Fax: 480-436-5097 Is your pain caused by TENDONITIS? Find out what you need to know... www.onthemendpt.net Fast, Cost-Effective Results Discover The Root Cause Of Your Pain Improve Your Health & Performance Prevent Re-injury Through Education