|
|
|
Physical Therapy & Injury Specialists
STAYING ACTIVE Newsletter
August 2012
|
|
|
|
|
|
|
|
Greetings!
Happy August to you! We hope you enjoy our August issue of STAYING ACTIVE. This month's newsletter is full of tips related to staying healthy while going back to school.
|
|
Back to School - Keeping Active With Busy Schedules
As summer break winds down and school activities begin to ramp up, busy routines can keep families from remaining as active as the summer months allowed. The days of playing endlessly at the park, hiking along the Front Range, or swimming to escape the summer heat will soon be replaced by numerous hours of sitting in a classroom. To combat these hours of inactivity and reduce the likelihood of childhood obesity, simple yet effective initiatives can be put into practice at home starting today.
Successful transition back to school must start with a healthy breakfast. During this family breakfast time, the idea of after-school physical activity can be planted in their minds. Set expectations and encourage them to be thinking of an activity to enjoy once school is out for the day. Allow time for a healthy snack-fruits, veggies, whole grains-and then let the fun begin! Playing tag with friends, riding bike, jumping rope, skipping hopscotch are some examples of moderate exercise.
Not only do the kids need to stay active, but the rest of the family as well. Teaching children the importance of physical activity is invaluable. Rather than stressing over organized sports or making it to the gym, try one of these fun ways to get a workout:
- Wash the car. Scrubbing and vacuuming is good exercise, and kids generally have fun getting wet and soapy!
- Train for school fitness tests as a family. Start with realistic goals (e.g., run 1/4 mile, do 5 pushups, etc.) and reward family members for achieving the goals.
- Go on a hike (or two) a month. Involve the kids in planning where they'd like to hike and bring along a healthy picnic lunch to enjoy. Sometimes making the hike about something else (looking for a particular animal, climbing to see a waterfall, or seeing how many rocks you can crawl over without touching the ground) can be more appealing.
- Walk Fido. Even the family dog craves exercise. Encourage the kids to take responsibility for this.
- Dance during commercial breaks. Make a family rule that when you watch television, everyone must get up and dance around during the commercial breaks. Anyone caught sitting on the couch must do a disliked chore for the week!
Don't let a jam-packed schedule prevent you or your family from exercising!
- Added Feature -
BACKPACK SAFETY
Backpacks come in all sizes, colors, fabrics, and shapes and help kids of all ages express their own personal sense of style. And when used properly, they're incredibly handy. As practical as backpacks are, though, they can strain muscles and joints and may cause back pain if they're too heavy or are used incorrectly. Click here for more about backpack safety.
|
|
5 QUESTIONS for Kayla Forte - PT Aide & Student
1. Where were you born? What is your family like?
I was born and raised in Colorado. I have 5 sisters and 1 brother. I graduated from Simla High School.
2. What do you want to be when you grow up? I want to become a chef, focusing on Northern and Southern Italian cuisine and be the owner of my own restaurant in South Carolina. I am currently attending Arapahoe Community College to finish with my minor in business accounting. Soon I'll be starting Culinary Arts School but am still undecided about where to go.
3. What sports are you involved in? I play league basketball in Aurora; also I play street basketball (tournaments) in Colorado Springs, Aurora, Highlands Ranch, and Parker.
4. What injuries have you had and how has physical therapy helped? Playing basketball caused me to have only 2 serious injuries that caused me to do PT, 1) I had DeQuervains (a tendinosis of the sheath that surrounds two tendons that control movement of the thumb) which I had surgery to fix and 2) I have a partial fracture in my jaw. Physical therapy has helped significantly with the pain and the recovery of both. 5. What's your favorite quote? My favorite quote is "Run it like you stole it". It comes from a coach of mine calling me a thief when it comes to stealing a basketball and break away for a basket.
|
|
|
Exercise of the Month
 Static Neck Exercises - Your neck muscles function to move your head backward, forward and side-to-side and to rotate your head to either side (chin over shoulder). You can exercise your neck muscles by trying to move your head through these ranges of motion, but resisting with your hands so your head does not actually move. For example, to strengthen the muscles that extend your head, place your hands behind your head and try to extend your neck (look up), but resist with your hands so your head does not move; resist for at least five seconds before relaxing. You can perform similar exercises by resisting flexion, lateral flexion and rotation ranges of motion with your hands
|
|
Healthy Breakfast on the GO!
 Breakfast is important but mornings can be hectic and breakfast can get neglected. Make some of these Scrambled Egg Muffins and eat healthy while you go.
Healthy Breakfast on the Go
|
|
THINK ABOUT IT....
"The first day of school is always special to me. It's the only day of the year when I'm not behind in my homework."
~ Unknown
|
STAYING ACTIVE TIP - Pitcher's Elbow
 Pitcher's Elbow, also known as medial epicondyle apophysitis, is a common injury that occurs among young baseball players. Caused by "overuse" and "repetitive motion," Pitcher's Elbow causes pain and swelling inside of the elbow, and can limit one's range of motion. Causes The forceful and repetitive nature of overhand throwing for baseball players (pitchers in particular) can cause inflammation of the growth plate inside the throwing elbow, causing Pitcher's Elbow. Adolescent baseball players are most likely to experience this injury because their elbow structure (bones, growth plates, and ligaments) is not fully mature or developed. The following risk factors contribute to Pitcher's Elbow:
- Age. Young baseball players (particularly between the ages of 9 and 14) are at greater risk because their elbow joint (bones, growth plates, and ligaments) are not fully developed and are more susceptible to overuse injuries.
- Pitching too many games. The number of games pitched should be carefully monitored and the league's pitch count rules followed. Research has proven that overuse in baseball contributes to injuries such as Pitcher's Elbow.(1) If pain occurs before pitch count limit is reached, the player should stop immediately. Rotating pitchers within games is a good idea to ensure adequate rest is given to each pitcher.
- Curveballs and breaking pitches. Both of these types of pitches appear to put more stress on the growth plate than other pitches.(2) These pitches should be limited, especially in players between the ages of 9 and 14.
- Improper mechanics. Improper throwing mechanics can put undue force on the elbow joint. Proper throwing mechanics can help a young player avoid unnecessary injury and develop proper technique that improves their game.
How a Physical Therapist Can Help
Physical therapists are experts in restoring and improving mobility and motion in people's lives, and eliminating pain. For young baseball players, this means a physical therapist can work with you to help prevent Pitcher's Elbow from occurring, and recover if it has occurred.
In addition to following the guidelines for pitch counts and recommendations for rest, a physical therapist can help baseball players prevent the occurrence of Pitcher's Elbow by teaching them stretching and strengthening exercises that are indivualized for their specific needs. Everybody is different, which means Pitcher's Elbow may occur for different reasons for each person. A physical therapist can help a player recover, by designing an individualized treatment plan to regain range of motion, flexibility, and strength.
(1)Fleisig et al: am J Sports Med 2011 (2)Lyman et al: Am J Sports Med 2002
|
|
DID YOU KNOW?
On August 1, 1876, Colorado, also known as the Centennial State, became the 38th state of the United States.
|
|
CLINIC NEWS
School Supply Drive for Bishop Elementary School
We are collecting school supplies for Bishop Elementary. It is the same school we donated to last year and they were more than thrilled that we are doing it again. Donations are being accepted now through Friday, August 3rd.
Welcome Our New Staff
Welcome Juay Cole to our Meridian Business Loop clinic and Zach Zebarth to our Pearl Street clinic.
|
|
|
Thank you for your interest in health and wellness. We believe Staying Active is important for WORK.SPORT.LIFE.
If you like this newsletter, please send to friends and family and have them subscribe. If there is a topic you would like us to include in a future issues, please let us know.
|
|
Have a great August!
From The Entire Staff
Physical Therapy & Injury Specialists
www.denverptis.com
|
|
|
|
|
|
|
|
