Summer isn’t over yet! There is still plenty of time to get out on the water to become and stay fit with fun-energizing activities. Take a look at these five water sports that will burn calories and work multiple muscles and joints. Oh, and let’s not forget that you will have such a blast doing them, you won’t believe it’s exercise.
Sara joined Apex Physical Therapy and Fitness in April 2013 as a staff Physical Therapist at APEX’s Pottstown location.
Sara graduated from Elmira College with a Bachelor’s degree in Individualized Studies of Pre-Physical Therapy, a Minor in Biology and her coaching certificate. She graduated from CUNY Graduate Center at Hunter College in New York City with a Doctorate degree in Physical Therapy.
Currently, Sara is interested in the McKenzie Mechanical Diagnosis and Treatment (MDT) model which emphasizes patient outcomes, patient education and decreasing pain through movement and is currently working toward becoming a certified MDT provider.
She collaborated with therapists at the New York-Presbyterian/Weill Cornell Medical Center to research and publish the efficacy of using the Nintendo Wii as a rehab tool for patients following burn injuries. Sara embraced the opportunity to vary her clinical affiliations and spent time in hospitals and outpatient facilities, as well as a prominent NY children’s hospital and school setting.
Sara enjoys treating patients with low back pain and other orthopedic diagnoses. As an avid traveler, she loves to use her experiences to interact with people of different cultures and backgrounds and uses the experience to create trust between doctor and patient.
Outside of APEX, she sees infants and toddlers in their homes for PT early intervention. Sara is passionate about physical therapy because she has seen the difference a good PT can make in improving patient’s lives through abolishing pain, working toward functional goals and emphasizing compassion with every treatment to assist patients in returning to activities that are important to them, without limitations.
In her spare time, Sara enjoys playing golf, spending time with her dog, working on home repairs with her husband, traveling to foreign countries and spending time with her friends and family.
There are two menisci within the knee joint; one on the inside of the joint and one on the outside. They are crescent-shaped cartilage and act as the shock absorbers for the knees and prevent the upper and lower leg bones from rubbing against one another. Absence and damage of the menisci can cause pain and ultimately, arthritis. This can occur progressively over time or as the result of an injury.
A torn meniscus is a very common injury among athletes, with the inside meniscus being the most prevalent. Although most meniscus tears happen from some type of force or impact to the knee, damage can also be brought about from compression or bending, pivoting and quick directional changes. And let’s not forget how good ol’ father time can create degeneration and weakness, leaving the meniscus vulnerable to non-contact injuries as well.
Some symptoms to look out for to help spot a torn meniscus include pain, stiffness, weakness of the muscle and impaired motion or ability to put weight on the knee. On occasion, there can be episodes of “locking” or “catching” as well. There may be a “pop” felt when an injury occurs, this is not to be confused with an ACL tear.
This isn’t the time to attempt to play through the pain. Rest and apply ice multiple times throughout the day in 15-20 minute increments, over a 2-3 day period. After that, moist heat may be applied to alleviate discomfort and increase circulation to the area. Seek medical attention if you suspect a meniscus tear or if the pain continues for a week or longer.
Depending upon the location and severity of the tear will determine whether or not surgery is needed. Surgery to repair the meniscus can prolong the recovery period to up to four to 6 months, whereas non-surgical healing may only take up to two months. If the meniscus can be repaired, it is advisable to have that done. You want to keep as much meniscus as possible to help prevent the start of early arthritis.
Although you can’t always avoid an injury, having proper lifting techniques, applying sport specific training and being sure to avoid excessive compression to the menisci can help lessen the chances.
How to Avoid and Treat a Torn Meniscus
Cindy Watson joined Apex Physical Therapy and Fitness in March, 2013 as a staff physical therapist at Apex’s Blue Bell location.
Cindy graduated from Duke University with a degree in Physical Therapy and received her Doctorate degree in Physical Therapy from Drexel University.
Dr. Cindy Watson PT, DPT has over 20 years of outpatient orthopedic physical therapy experience. Her clinical interests include osteopenia/osteoporosis prevention and treatment and orthopedic injuries of the spine and extremities. Previously, she was an Assistant Professor in the Department of Physical Therapy at the University of Texas Southwestern Medical Center at Dallas, where she received the Excellence in Teaching Award. Dr. Watson has been published in multiple peer-reviewed journals, spoken at national physical therapy conferences and was awarded the Orthopedic Section of the American Physical Therapy Association’s Research Grant in 2001. Dr. Watson received her Board Certification as an Orthopedic Clinical Specialist by the American Physical Therapy Association in 1995.
Dr. Watson is a strong proponent of empowering women with information to prevent and treat osteoporosis. She has given wellness lectures to area businesses and churches regarding the role of exercise and diet in the prevention and treatment of osteoporosis.
She is passionate about physical therapy because she believes that, in most cases, exercise and patient education are highly effective treatments and may improve a person’s overall quality of life.
In her spare time Cindy enjoys family vacations with her husband and 3 children, gardening, Spin class/exercise and playing bridge.
Try these Iliotibial Band (ITB) stretches for pain and/or tightness on the outside of the hip or knee that can occur from distance running, training on stairs/hills, doing squats and lunges, as well as other repetitive motion that can cause rubbing and irritation.
(Click photo for video and further explanation)
It’s great having an active child and familiarizing them with team sports at a young age. However, parents also need to be aware of how playing too much and/or using incorrect pitching mechanics can lead to injuries for those young pitchers. It has been reported by Dr. James Andrews, an Orthopedist to the pros, that pitchers between the ages of 12-14 have been getting more major shoulder and elbow injuries requiring surgery that are routinely seen in only elite college and professional athletes. Regulations set by USA baseball, Little League baseball and the American Sports Medicine Institute (http://www.asmi.org/research.php?page=research§ion=positionStatement) have not shown to reduce this number. Parents, along with coaches and youth leagues need to follow and understand these guidelines in order for them to make a difference. There is a lot that plays into these injuries and what causes them. To help keep your child safe from injury, please click photo below for the full article.
What you need to know to avoid youth pitching injuries
Brian Cammarota, MEd, ATC, CSCS, CES