Recipe of the Week: Recover Bars

¼ cup banana, mashed
1/3 cup apple sauce
1/3 cup honey
2 Tbsp brown sugar
½ cup peanut butter
2 eggs
1 tsp vanilla extract
2 cups rolled oats
1 cup whole wheat flour
1/3 cup Raisin Bran cereal
½ tsp baking soda
1 tsp cinnamon
1 tsp nutmeg
1 ½ cup dried cranberries
¼ cup ground flaxseed
½ cup walnuts, chopped
½ cup dark chocolate chips

Preheat oven to 350°F. Lightly grease a 9×13 pan. In a large bowl, mix together the banana, applesauce, honey, brown sugar, peanut butter, eggs, and vanilla. In a separate bowl, combine the oats, flour, cereal, baking soda, cinnamon and nutmeg. Combine the flour mixture with the wet mixture. Next add the cranberries, flaxseed, walnuts and chocolate chips. Spread evenly in the greased pan and bake for 10-20 minutes or until the top is slightly firm to touch and no longer sticky feeling. Allow to cool for 15 minutes.

Servings: 30
Calories: 141 Fat: 6.1g Carbohydrates: 20.6g Protein: 3.3g Fiber: 2.7g

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Recipe of the Week: Smoothie Sunrise

16 clementines
1 cup fresh pineapples, cubed
2 bananas, sliced
2 cups of milk
5-7 ice cubes

Segment the 16 clementines. Combine fresh clementines, pineapples, bananas, milk, and ice in a blender. Blend until smooth.

Servings: 4 – 8oz servings
Calories: 256 Fat: 0.7g Carbohydrates: 60g Protein: 9g Fiber: 6g

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Gamekeeper’s Thumb: Ulnar Collateral Ligament Injury

Gamekeeper’s thumb also known as skier’s thumb is an injury to the ulnar collateral ligament (UCL). The UCL is most frequently torn at its insertion on the proximal phalanx. Injury to the UCL typically occurs when the thumb is forcefully pushed away from the palm such as during a fall onto an out stretched hand or repetitively stretched with less force during athletic or work activities. Symptoms of a UCL injury include instability of the thumb, weakness, and pain. Acute injury can also demonstrate local swelling and bruising.

Key in the management of UCL injury is determining if the ligament is sprained or torn. The anatomy of the ligament and surrounding soft tissue can lead to tears in the ligament which are held apart and require surgical intervention to repair. Both conservative and post-surgical management includes custom splinting by a certified hand therapist followed by ROM and strengthening activities to restore pinch and grip strength.

Full recovery and return to work or athletics is expected in 4-6 weeks with successful conservative management and 10-12 weeks following surgery.

See Yadier Molina’s injury here:

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Hamstring Injuries

Hamstring strains, or injury to the hamstring tendon, can be a challenge to both the athlete and clinician when attempting to rehabilitate, recover, and return to prior activity level. This is due in part to a number of factors including the high incidence rate of this type of injury, slow healing process, and persistent symptoms. It has been found that nearly 1/3 of hamstring strains recur within the first year following return to sport without a proper and comprehensive rehabilitation program.

Hamstring injuries can occur in a variety of sports. Hamstring injuries that result from high-speed running as in track and football generally occur during the end swing phase of the gait cycle. In this type of injury the lateral hamstring tendon, or biceps femoris is generally the most often injured. Hamstring strains can also occur during activities such as dancing, kicking, and water skiing. These injuries result from simultaneous hip flexion and knee extension, which places the hamstring in an extreme stretch position. This type of injury typically presents in the semimembranosus, or most medial tendon.

The primary goal of hamstring rehabilitation is to return the athlete to his/her prior level of performance with minimal risk of injury recurrence. Factors that must be considered during rehabilitation include hamstring weakness, fatigue, lack of flexibility, and muscle imbalances between the hamstring and quadriceps muscles. In addition, limited quadriceps flexibility and strength and pelvic, core and trunk strength deficits may contribute to hamstring injury risk and should be addressed.

Hamstring injuries are generally classified according to the amount of pain, weakness, and loss of motion present. They are categorized by the extent of muscle fiber or tendon damaged, resulting in grades of I (mild with minimal damage), II (moderate with minimal disruption of fibers without a tear), and III (severe with complete tear or rupture). Your physical therapist will perform a thorough evaluation during your initial visit. The evaluation will include a battery of tests that measure range of motion, strength, and pain. This will help to provide a reasonable estimate of rehabilitation duration and a basis for beginning treatment.

The physical therapist will develop an appropriate treatment regime for your return to prior level of function and sport participation. Initial exercises may include hamstring stretching and strengthening (with specific focus on eccentric hamstring strengthening and neuromuscular control), quadriceps flexibility and strength, and lumbopelvic control. The treatment program is specific to each individual and each injury, and should be tailored to promote the goals of the patient. Progression criteria is based on factors such as pain response, strength and flexibility improvements, and activity progression. Agility activities, plyometric exercises, and return to sport-related activities will be incorporated when deemed appropriate and based on progression criteria.

Proper rehabilitation is necessary following hamstring strains in order to return to prior activity level. Physical therapy can provide you with the proper treatment aspects to assist you in your return and prevent reinjury once return-to-sport is accomplished.


Heiderscheit B, Sherry M, Silder A, Chumavno E, Thelen D. Hamstring strain injuries: recommendations for diagnosis, rehabilitation, and injury prevention. Journal of Orthopaedic &Sports Physical Therapy. 2010; 40:67-81.

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Mediterranean Marinated Vegetable Salad


2 large tomatoes cut into wedges

1 each: green and yellow bell pepper, coarsely chopped

1 zucchini, cut lengthwise in half, sliced

¼ cup red onion wedges

½ cup Italian dressing

2 Tbsp. chopped fresh basil

2 cloves garlic, minced

1 cup Kraft® Natural Three Cheese Crumbles



Toss together tomatoes, bell peppers, zucchini and onions in large bowl. Combine dressing, basil and garlic. Pour over vegetable mixture; toss to coat. Add cheese; mix lightly. Refrigerate at least 1 hour to marinate.



Servings: 8, 1 cup each

Calories: 120     Fat: 8g     Carbohydrates: 7g     Protein: 4g     Fiber: 1g

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Chocolate Banana Green Shake


2 cups of fresh spinach

1 cup of Chocolate Silk

1 tbsp milled flax seed

½ scoop chocolate protein powder

1 medium banana, sliced

3-4 ice cubes


Place all of the ingredients in a blender and blend until smooth. The nutritional values will change slightly if you use almond milk over soymilk.


Servings: 1

Calories: 404

Fat: 9.2g

Carbohydrates: 65.2g

Protein: 23.7g

Fiber: 10.3g


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Sports St. Charles County Newsletter is HERE!

Sports St Charles County Newsletter June 2014

Here is the June 2014 Newsletter!




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President Obama Announces NATA/NFL/PFATS Collaboration

The management of concussions and the ability to respond to such injuries has continued to gain ground, and has been incorporated into an initiative by President Obama!

President Obama Announces NATA/NFL/PFATS Collaboration

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How Do I Get Started?

With the weather starting to turn nice, many people get the itch to start working out or just being more active; but many start with programs or activities that are beyond their physical capabilities. This can lead to injury or even a lack of motivation to stick with a program or activity. So, the golden question…where do I begin? First look at some activities that you like or may be interested in. Whether it be walking, running, or weight training you need to start slow.

When you start a walking program, you want to try to choose a path that has a level surface without a lot of pot holes or varying surfaces (i.e. grass, gravel). You may also want to avoid a hilly route at first until you feel like you are in better shape. Start with a 20 min walk and increase it by 5-10 min per week. Even if you feel like 20 min is easy, stick with it for a week then increase it by 5-10 min the following week.

If you want to start running, but have never ran before, the couch to 5K program is a great place to begin. It has outlined guidelines to follow on a daily basis to get you running. Do push yourself and follow this program as outlined to prevent any injury.

Weight training is a great way to build up muscle mass, tone, and recent research has shown that it is a great way to lose weight. Again, you want to start SLOW. Start with a light weight with any lift you want to do. Stick with that weight for the first session regardless if you feel it is light, but increase it by 5 lbs on your next weight lifting session. Try to do lifts that incorporate all body areas in each work out to make sure you keep all muscle groups involved.

With any exercise routine that you start you want to make sure you have good, supportive shoe wear. You want to stretch all major muscle groups for at least 10 min after your work out as well. You may also want to get a clean bill of health from your family doctor before beginning a program just to make sure that there are no underlying health conditions that may limit or prevent you from sticking with a program.

Submitted by Rachel Steinlage, PT

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Cervical Stenosis

Cervical Stenosis is the narrowing of the spinal column that results in pressure being put on the nerves that pass through the cervical spinal column. Stenosis can be caused by bone spurs as a result of arthritic changes and soft tissue damage such as disc herniations. Stenosis primarily affects people in their 60s and 70s, but can start as early as your 40s.

Symptoms of cervical stenosis include neck pain and arm pain, numbness, tingling, and weakness. In more serious cases stenosis can lead to cervical myelopathy in which reflexes are altered and normal hand dexterity is lost.

X-rays are usually ordered by your physician to determine the spacing between the cervical discs. Obvious narrowing on imaging can lead to a clinical diagnosis of stenosis. Your physician may order an MRI in order to further determine the extent of the soft tissue damage or potential disc pathology.

Physical therapy diagnosis includes assessing cervical spine range of motion and upper extremity strength, sensation, and deep tendon reflexes. Other more specific testing can include assessing segmental spine mobility.

Your physician may order medications to help relieve your symptoms. Those of which include anti-inflammatories, pain medications, muscle relaxors, and oral steroids. Your physician can prescribe physical therapy which will use stretching and strengthening exercises, joint and soft tissue mobilization techniques, and traction to relieve neck and arm pain as well as restore range of motion, mobility and strength.

As a means of last resort, epidural steroid injections and cervical spine surgery may be necessary to relieve your symptoms. Steroid injections target the inflamed area more specifically than taking an oral steroid will. Surgical procedures may include cervical discectomy, posterior cervical decompression, and/or cervical fusion. Discectomy being the removal of the damaged part of the disc while fusion would be the complete removal of the disc nucleus and a subsequent fusion of the adjoining vertebra. Decompression may include the removal of bone spurs and/or the shaving of bone to relieve pressure on the spinal nerves.

In any case, your physician will be your source for diagnosing the type of pathology and ordering the proper tests and treatments.  Physical therapy will be one of your primary treatment options.


Submitted by Brian Manning, MPT, CSCS

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