|
|
STAYING ACTIVE Newsletter
August 2014
|
|
PT Guide to Ankle Sprain
On a given day, more than 25,000 people will sprain their ankle. It can happen when you land the wrong way while you're playing sports or participating in other physical activities, or even when you step on an uneven surface while walking. It can happen to athletes, non-athletes, children, and adults.
What Is Ankle Sprain? 
Sprains are injuries to ligaments, the "bands" that hold joints together. Ankle sprains occur when the foot twists or turns beyond its normal range of movement, causing the ligaments to stretch beyond their normal length. If the force is too strong, the ligaments may tear.
An ankle sprain can range from mild to severe, depending on how badly the ligament is damaged or how many ligaments are injured. An ankle sprain is given a grade from 1 to 3 depending on the amount of ligament damaged. A grade 1 sprain is mild, grade 2 is moderate, and grade 3 is severe.
Ankle sprains also are classified as acute, chronic, or recurrent:
- An acute sprain occurred recently-usually within the past few weeks-and is in an active stage of healing.
- A chronic sprain continues to cause symptoms beyond the expected time for normal healing.
- A recurrent sprain occurs easily and frequently, usually with only minimal force.
To read the rest of this article............ click HERE.
Physical Therapy can help you with ankle health.
Set an appointment today.
303-757-1554
|
|
CLINIC NEWS
Weekly Classes For Your Health
Every Monday at 11:00 am at Pearl clinic
Every Tuesday at 12:00 pm at Meridian clinic
Staff Birthdays This Month
Nora Reim - August 5
Other Good Stuff
Jordan Couchon is training for a triathlon in New York happening in August. Go Jordan!
School Supply Drive for Bishop Elementary School
We are collecting school supplies for Bishop Elementary. Donations are being accepted now
through August 3rd.
|
EXERCISE OF THE MONTH How to Get Stronger Ankles
Your risk of ankle sprains increases with age, but you can help prevent them. To strengthen the supporting muscles, try these exercises. Do each 3 times a week.
1. The Crane: 
Sit in chair with 5 rolled socks in front of you. With toes of right foot, pick up socks one by one, and move 12 inches to create new pile. Switch feet.
2. The Inchworm: 
Still sitting, spread towel lengthwise on floor. Starting with end closest to you, use toes to slowly scrunch towel, like an accordion. Do twice with each foot.
3. Balance Beam:
Stand one-legged on folded towel for 30 seconds, feeling muscles in lower leg and ankle working to stabilize body. Do 3 times on each foot. For more of a challenge, close your eyes.
|
PHIT-NESS TIP OF THE MONTH 
Find the Right Balance of Sweet and Sour
So there I was, a regular pickle hanging out in July doing the usual summertime activities; swimming (in pickle juice), diving (into dips), and sunning myself (on paper plates at picnics). I was feeling okay but a little out of sorts, kind of "off balance", if you will. Talking to my buddies, one guy suggested that I try Tai Chi. "Tai what?", I said. He explained that Tai Chi is a gentle and slow moving exercise that promotes health and mental relaxation.
Well, I am a Fitness Consultant after all, (and very adventurous), so I thought why not try it out. We could all use a little more "spice" in our lives, right? I also had recently sprained my ankle playing beach volleyball and was looking for ways to exercise during my recovery.
I was a little shy entering my first group class, I wasn't even sure I was wearing the right outfit (is spandex still stylish?). Luckily, my instructor, Johanna Cole, made me feel at home immediately. I told her my situation and she said that after an ankle sprain, the stabilizer muscles of the ankle need to be strengthened. She said that the practice of Tai Chi was perfect for promoting the balance and full range of motion that strengthens the ankle. She also explained that a Tai Chi program fosters movement in all the major joints in my body and can reduce or eliminate the stiffness in my joints. Are you kidding me? There's a way to not feel old and stiff? "Game on!", I thought.
After my first class, I already felt a difference. After just 3 classes, my "off balance" feeling had shifted to the perfect balance of "sweet and sour", and I'm not just gherkin your chain. It's only been one month of Tai Chi classes but I have worked the program into my daily practice and I feel fit (and Phit).
NOTE: If you are looking for a new form of exercise that will teach you about your body, promote balance, fluidity, mental focus and joint mobility, Tai Chi is for you! The benefit the program is that the exercises promote joint mobility without placing undue stress on the joints. Our program is catered to most everyone, especially those with mobility restrictions. If you're not sure if you are ready for Tai Chi, our therapists can guide you in your decision. Tai Chi can be done as much as desired. You can choose a one-on-one session or a group class, whichever environment suits you best.
Tai Chi Class
Every Monday at 11:00 am at Pearl clinic
Every Tuesday at 12:00 pm at Meridian clinic
|
QUOTE OF THE MONTH
PUSH YOURSELF,
because no one is going
to do it for you.
Unknown
|
RECIPE OF THE MONTH
Watermelon, Mint and Feta Salad
 This is salad combines a few simple ingredients to create a salad with huge flavor. For the salad - 3 cups watermelon chunks
- 1 large cucumber, seeded and diced
- 1/2 cup crumbled feta cheese
- Fresh mint thinly sliced
For the dressing - Juice and zest of 1 large lime
- 2 tablespoons honey or agave nectar
- 1/4 teaspoon crushed red pepper (optional)
- Pinch of salt
Directions: - In a small bowl combine the ingredients for the dressing.
- In a separate bowl add the melon and cucumber. Add the dressing and toss well.
- Garnish with feta and fresh mint. Serve immediately.
|
|
|
Thank you for your interest in health and wellness. We believe Staying Active is important for WORK.SPORT.LIFE.
|
|
|
|
|
|
