Are you a weekend warrior? Did your Saturday morning game of tennis, pickup basketball or jog through the park leave you so sore that you limped into work on Monday? Due to busy schedules, work and responsibilities, exercise often takes a backseat during the week. Weekend warriors try to make up for the lack of physical activity on weekend. Frequently, resulting in injury. Weekend warrior injuries may be traumatic or overuse Some common overuse injuries are golfers’ elbow, IT-band syndrome, shin splints or tendonitis. Injuries can also occur for a variety of reasons; lack of warm-up, insufficient strength and endurance, or anatomical and biomechanical issues.
There are some basics steps that you can take to avoid weekend warrior injuries:
Maintain a regular and balanced exercise routine. Incorporate cardio, strengthening and stretching. Cross training will keep your workouts interesting and helps prevent overuse injuries. Even small increments of exercise can go a long way in preventing weekend warrior injuries.
Listen to your body. “No pain, no gain” should not be your mantra over the weekend. When you feel a pain, you should stop your activity. This is your body’s way letting you know you’re pushing your limits.
Start slowly. You need to condition your body to perform. If you do too much too soon, your muscles will be letting you know the next day. Start with an intensity and duration you can handle and increase it 10% each week.
Even if you do everything you’re supposed to do, you may still sustain an injury. Knowing the best course of action may prevent your injury from worsening. You can make an appointment at any of the ACPT offices following a weekend warrior injury. They will be happy to assess you and make suggestions to get you back to your activity pain free.
The rising popularity of acupuncture is a result of Americans looking for natural treatments for their health needs. Acupuncture not only treats conditions but also helps improve overall health. Acupuncture is a method of encouraging the body to promote natural healing and to improve functioning. This is done by inserting needles and applying heat or electrical stimulation at very precise acupuncture points.
ACPT is excited to announce that Lisa Facinelli, licensed acupuncturist, will see patients in the Wexford and Eastside offices. Lisa is a licensed acupuncturist and herbalist. She specializes and is certified in Sports Medicine Acupuncture® giving her additional training treating pain, discomfort, and injuries. In addition to treating musculoskeletal issues, she has experience with and enjoys treating a variety of health concerns including stress and psychological problems, digestive concerns, fatigue, migraines, insomnia, women’s health (infertility, pms, and pregnancy support), and many others. (click here to continue reading)
Lisa is trained to provide comprehensive care using Traditional Chinese Medicine which includes acupuncture, herbal medicine, and adjunctive techniques like cupping, gua sha, and moxibustion. She views all patients holistically to create individualized treatment plans based on each patient’s needs.
Lisa graduated from the New England School of Acupuncture with a Masters Degree in Acupuncture and Oriental Medicine and is board certified by the National Certification Commission for Acupuncture and Oriental Medicine. She is licensed by the Pennsylvania and Virginia Board of Medicine to practice acupuncture and Chinese herbal medicine.
Call today to schedule your appointment with Lisa. If you have specific questions about acupuncture, feel free to email Lisa at firstname.lastname@example.org.
ACPT’s Butler Office is hosting a free workshop for golfers Wednesday, May 20th at 6 PM. All levels of golfers are welcome to learn more about proper warm-up and technique and body mechanics. Each participant will receive a golfers’ physical fitness assessment and swing analysis. Click here to view event details.
ACPT is supporting the President’s Council on Fitness, Sports & Nutrition in honor of National Physical Fitness and Sports Month. During the month of May, we challenge all adults to get 30 minutes of physical activity every day.
Did you know that regular physical activity increases your chances of living a longer, healthier life? It also reduces your risk for high blood pressure, heart disease, and some types of cancer. Yet in Pennsylvania, only 50% of the population engage in non-leisure physical activity.
The Physical Activity Guidelines for Americans recommend that adults:
- Aim for two hours and thirty minutes of moderate aerobic activity each week. Moderate activity includes things like walking fast, dancing, swimming, and raking leaves.
- Do muscle-strengthening activities – like lifting weights or using exercise bands – at least two days per week.
Physical activity is for everyone. No matter what shape you are in, you can find activities that work for you. ACPT offers a wide variety of wellness services that can help you stay physically fit:
- Personal Training is available at the Butler, Eastside and Edgewood Offices. Our personal trainers can help you initiate an exercise program to focus on your personal needs, reach fitness goals or enhance your performance with a specific sport.
- The Dr. Steve Health Plan was designed to fight the rising costs of healthcare. If you have diabetes, osteoarthritis or a BMI of 25+, you qualify for The Dr. Steve Health Plan. It’s an independent gym program for $10/month. You are welcome to schedule your workout time and use our facilities. Click here to see the offices that offer this service.
- ACPT offers a wide variety of educational presentations for the community from balance screens to swimmers workshops. These events are designed to help you stay active and injury free. Feel free to contact Jessica Sanzotti, email@example.com, to schedule an event for your group.
With help from your friends at ACPT, we can rise to the challenge and get more active during the month of May!
Join us on Thursday, April 30th from 5 – 7 PM. ACPT’s Butler Office invites you to meet our experts and see our recently renovated space. There will be refreshments and the opportunity to ask our experts questions on Balance and Dizziness, Concussions, Dance Related Injuries and Prevention, Pelvic Floor Dysfunction, Swelling and Lymphedema and other Orthopaedic Conditions.
Stop by the Edgewood Office, Tuesday, May 12th at 6 PM. Our guest physician is Dr. Richard Reilly, a podiatrist with the Western PA Foot & Ankle Center. Dr. Colin Gundling from ACPT’s Point Breeze Office and Dr. Laura Winslow from ACPT’s Eastside Office will add tips on footwear and exercise to the presentation. If you have a pain in the foot or ankle, you won’t want to miss this presentation!
We are excited to welcome Alisha (Jones) Miduri as the clinical director of the Portage Office! She completed both her Bachelors of Health Science and Masters of Physical Therapy degrees from Saint Francis College. Alisha has experience in a variety of clinical settings, including industrial medicine, outpatient, inpatient and home health. She is a native of Portage and now resides in Altoona with her husband and daughter.
The 7th Annual Dick’s Sporting Goods Pittsburgh Marathon will take place on Sunday, May 3rd. This year there are over 30,000 competitors, 4000 volunteers, 52 charities supported and 70 bands. For the past four years, ACPT joins in the fun by hosting a tailgate party in the parking lot of the Point Breeze Office. Friends, family, neighbors and patients are all welcome to join us cheer on the competitors from 8 AM – NOON. Tailgate breakfast and noise makers will be provided, but remember to BYOC (bring your own chair).
Pittsburgh’s star athletes Sidney Crosby and Troy Polamalu have increased awareness of concussions in sports. Head injuries are on the rise for athletes at all levels of play. An estimated 4 to 5 million concussions occur annually, with increases emerging among middle school athletes. The risk of injury increases when the athlete participates in contact sports (football, rugby, soccer, lacrosse and field or ice hockey).
A concussion is a type of traumatic brain injury that is caused by a blow to the head or body. When you are bumped or jolted, your brain can move quickly back and forth.
Immediate Post-Concussion Assessment and Cognitive Testing (ImPACT) is the most-widely used and most scientifically validated computerized concussion evaluation system. It is suggested that athletes 11(+) undergo baseline testing every two years and following a suspected concussion. Testing is free until April 26th at ACPT’s Butler and Edgewood offices.
There are a couple of things that athletes can do to prevent concussions. Make sure to include cross-training to maintain strength throughout the body. Focus on lower body and muscles surrounding the neck. Wear the proper protective equipment. A helmet is essential to protecting your brain and can reduce your chance of serious injury by as much as 85%. Follow the rules! Many of the rules put into play have been written specifically for the safety of the players.
Immediately following a hit or collision a player may appear to be dazed or stunned, forget plays, move clumsily, talk slowly, lose consciousness, forget events before the hit (retrograde amnesia), or forget events after the hit (anterograde amnesia). Following a blow, athletes may report headache, nausea, balance problems or dizziness, double or fuzzy vision, sensitivity to light or noise, feeling sluggish or “foggy”, changes in sleep pattern, and concentration or memory problems.
ACPT has concussion experts who can evaluate and treat many problems related to concussions. PT treatment can improve balance, stop dizziness and reduce headaches.
For additional resources, visit http://www.cdc.gov/headsup/resources/index.html
After you get out to enjoy the Spring weather, you will definitely need a way to relax. ACPT offers a variety of massage therapy services at several offices.
MEET OUR THERAPISTS
Lisa Misera, LMT
Spencer Heaps, LMT
Tricia Murphy, PT, LMT
Carol Sturman, LMT
Caitlin Woodson, LMT
Greg Babiak, LMT
Ashleigh Blair, LMT
TYPES OF MASSAGE
Deep Tissue Massage
First Visit Incentive = $50 for Swedish Massage