April 2014
In This Issue
Gardening Tips to Prevent Injury
The 7 Most Common Running Injuries
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Health Tip

Water consumption is very important! 

When your water intake does not equal your output, you can become dehydrated. 

Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp.

Learn more here.


Hello and welcome to our April newsletter!


As we move into warmer weather, we start our favorite outdoor activities. Although fun, we need to exercise caution and injury prevention tips when participating in those hobbies!


Read along for exciting Tri-Rehab happenings and tips on staying fit and living a healthy lifestyle.



Gardening Tips to Prevent Injury

By Lisa Martin, PT


Below are a few easy tips to follow to help prevent injury during gardening:


1. Never bend straight over - this puts tremendous stress on your low back.

  • Squat Down: Keep your back straight, feet a little more than shoulder width apart, push your hips back and squat down. Do NOT push your knees forward over your toes.
  • Half-Kneel: If your knees will tolerate this position, place one leg in front and one leg behind you to kneel on the ground. Push your hips backward, letting your knees bend and keep your back straight as you lean down toward your garden.
  • Tall-Kneel: Again, if your knees can tolerate this position, kneel on both knees, keep your back straight and push your hips back toward your heels as you move closer to the soil.
  • Sit on a Stool: Sitting will decrease the stress to your legs and back. Keep your back straight, knees a little more than shoulder width apart and hinge at your hips to get movement toward the soil.
  • Hands and Knees: Get on your hands and knees with the plants off to one side. Keep your hands under your shoulders and your knees under your hips. This is a great position to move around mulch or pull weeds.
  • All of these positions are a safe way to plant, weed, and move soil or mulch.

The 7 Most Common Running Injuries

By Christie Aschwanden


In an ideal runner's world, every step of every mile would be 100 percent pain-free. No aches, no twinges, no lingering soreness from yesterday's workout. The reality is that many runners constantly deal with a slight (or not so slight) disturbance-a tender foot, a tight hamstring, a whiny knee. While these nagging issues often aren't serious enough to require a time-out, they are annoying, especially when they don't let you fully enjoy your time on the roads.

Think of running pains in terms of a spectrum. At one end you have severe, full-blown injuries-call it the red zone, which includes stress fractures that require time off. The other end, where you're in top form, is the green zone. Mild, transient aches that bug you one day and disappear the next sit closer to the green end. Unfortunately, many runners get stuck in the middle-the not-quite-injured but not-quite-healthy yellow zone.

1. Runner's Knee
Patellofemoral pain syndrome (PFPS), or "runner's knee," is the irritation of the cartilage on the underside of the patella (kneecap). About 40 percent of running injuries are knee injuries. And 13 percent of runners suffered knee pain in the past year, according to 4,500 respondents to a runnersworld.com poll. PFPS typically flares up during or after long runs, after extended periods of sitting, or while descending hills and stairs.

Anyone with biomechanical factors that put extra load on the knee is vulnerable to PFPS, says Bryan Heiderscheit, Ph.D., P.T., director of the University of Wisconsin Runners' Clinic. Risk factors include overpronation (excessive inward foot rolling) and weak quads, hips, or glutes.  


Click here to read more.

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