Orrock & Mendenhall Professional Physical Therapy & Sports Medicine

Did you know we have a quarterly newsletter? ✨ This is our most recent issue for example. You can find all of our newsletters on our website.✨ Link in bio.✨Check them out for helpful tips and information about staying safe, preventing injury, and maintaining a healthy lifestyle.✨

⚡️Injury Spotlight⚡️Shin splints are a common overuse injury. This injury happens when the muscles and bones in the lower leg pull and become irritated. Athletes participating in a sport with a lot of running and jumping, and also people dealing with osteoporosis, are at a higher risk of developing shin splints. If shin splints are not taken care of early, they can turn into stress fractures. ❎

➡️ Swipe to find out more about the signs & symptoms, common causes & risk factors, prevention tips, and treatment ideas related to shin splints. ✅

If you have any questions about shin splints or suspect you are dealing with them and need to see a physical therapist, give us a call. We are here to help you get better faster 🙌

🏈⚽️🏃🏼‍♀️Fall school sports are starting up 🚴‍♂️🎾⛳️🏐and we want you to have the best season possible! That’s why we want to be your team’s personal Sports Medicine specialists!! We offer a FREE injury assessment to any athlete dealing with an injury. ✨ We will assess the root cause of the problem, give a treatment plan, and get you on the fast path of healing and back to your sport. The sooner you get in, the sooner you get better!!! 🙌 You save time, money, and frustration by getting your injuries addressed early. ✅ Call today! We have three offices to serve you: Orem, Lehi and Alpine.

✅ Tip Tuesday ✅

“Wearing your running shoes for general foot support following a foot/leg injury is a GREAT IDEA! However, make sure that you are not lacing your shoes as tight for walking as you would for running. Less impact, less control, MORE COMFORT!”

Great tip Steve! Do you guys do this? 🙌

Also, out of curiosity… what’s your go-to running shoe brand? 👟

✨INJURY SPOTLIGHT: HERNIATED DISC
A herniated disc occurs when the spongy center of a disc in the spine pushes out through a tear in the outer part, resulting in pain, numbness, and/or weakness. Injuries to the back, when left unattended, often lead to more serious conditions that are harder to fix. Getting evaluated early is the best way to restore and maintain a healthy and happy lifestyle, and avoid costly and difficult surgery. Read through the slides for more info. ➡️

We know that injuries are frustrating and we want to get you better quickly, so if you have any questions or concerns about an injury to your back (or any other injury), give us call. We’re here for you. ✨

🔹Orem: 801-373-1053
🔹Lehi: 801-768-2723
🔹Alpine: 801-756-7061

🇺🇸 Happy 4th of July from Orrock & Mendenhall Sports Medicine and Physical Therapy! 🎉

As we celebrate the birth of our nation, we want to remind you to stay active and enjoy the holiday safely. Whether you’re participating in a parade, hitting the trails, or having a backyard BBQ, remember to keep moving and take care of your body.

From all of us at Orrock & Mendenhall Sports Medicine and Physical Therapy, have a fantastic and healthy Independence Day! 🎇

🗣️What our patients are saying…➡️ swipe to read.

✨ Whatever injury you are dealing with, our outstanding team of physical therapists and aids will make sure of 3️⃣ things:

1- you will get better faster and properly for long lasting results 👏

2- you will learn proper biomechanics, home exercises, and techniques to prevent reoccurrence 🙌

3- you will have a great time coming to physical therapy! It’s just how we roll 🥳

We love our patients! 💙

If you have any questions about an injury you are dealing with, give us a call!! We’re here to help you!

Come one, come all!! 🎉 Join us this Saturday at the Alpine office (155 W. Canyon Crest Rd) at 10:00 am for a Spam Musubi making and eating contest!! 😋 Bring your Spam Musubi making skills or just an empty stomach and be ready for a great time! All are welcome! See you then! 🥳

🔥 The correct answer to the quiz is A! The best thing to do when you experience muscle cramping or spasms due to heat exhaustion is to apply gentle pressure and/or massage the affected area. 🔥 Stay safe out there in the heat! Congrats Amy Jacobsen (IG), your name was picked for the Swig gift card! 🔥

🌟It’s Quiz Time!!🌟 Comment below for a chance to win a $10 Swig gift card! Tag friends for additional entries. Repost and tag us on your IG stories for 2 additional entries.

‼️EVERY answer (right or wrong) is entered to win!! Winner will be announced tomorrow evening (Friday June 21)

🔹Cramps in the muscles of the legs and abdomen can be an early sign of heat exhaustion. What’s the best first aid?

A. Gentle massage or pressure of the area

B. Sipping on cold water to induce nausea

C. A cold shower

D. All of the above

✅Tip Tuesday: Think functional ✅

The advantage of functional exercise is to teach your body as a whole in order to support movements of everyday life rather than isolating and training specific muscle groups.

Functional exercise preps you for daily movements like bending, twisting, lifting, loading, pushing, pulling, squatting and hauling. Most functional fitness contains multi-joint movement patterns that involve your knees, hips, spine, elbows, wrists, and shoulders, which all build strength and improve your range of motion.

Benefits of functional exercise include:
🔹 Improved coordination
🔹 Improved posture
🔹 Increased strength
🔹 Reduced risk of injury
🔹 Improved endurance
🔹 Increased calorie burn

Have you tried functional training? 🔥

They say behind every good physical therapist there’s a great physical therapy aide. At Orrock & Mendenhall we have the best aides! 🤩 Congratulations, to all of those that got into their graduate programs!! We wish you the best of luck!! 🙌

The biceps femoris is one of the 3 muscles that make up the hamstrings on the back of the thigh. Congrats Lynne Marie Jacobs, your name was picked for the Swig gift card! 👏🥤 Thanks for playing along everyone! Watch for next month’s quiz! 🤓

🌟It’s Quiz Time!! Comment below for a chance to win a $10 Swig gift card! Tag friends for additional entries. Repost and tag us on your IG stories for 2 additional entries.

‼️EVERY answer (right or wrong) is entered to win!! Winner will be announced tomorrow evening (Friday May 17)

🔹Where would you find the BICEPS FEMORIS?

A. Thigh

B. Calf

C. Arm

D. Chest

✨Our Speed and Agility Camp is just over 3 weeks away! June 3-14 ✨ This is our yearly sports camp run by Buck and Steve, where participants have fun and work hard as they learn how to improve speed, strength, and sport agility, while also learning about injury prevention 💪🏻

🔹June 3-14
🔹Mon, Wed, Fri each week
🔹6:45am-8:00 am
🔹All sports, ages 7 and up
🔹Burgess Park in Alpine
🔹Call the Alpine office for more info and to reserve a spot 801-756-7061

Get FASTER, STRONGER, BETTER!! 🤩

🔹Most people don’t realize that they can seek the care and expertise of a Physical Therapist at their discretion. This saves time and money, and starts the recovery process much sooner.

🔹In Utah, physical therapists are licensed as primary point of care practitioners. You don’t need your doctor to refer you to a PT. We can evaluate, treat, and make appropriate recommendations for your immediate injury care.

🔹Research shows that musculoskeletal injuries recover much faster when treated earlier, rather than days or even weeks after the injury has occurred.

🔹If you think you would benefit from a physical therapist addressing an injury you recently sustained, or even a long standing injury, call now for a free injury assessment. We have three locations to serve you and would love to help get you ‘Back in the Game’!

🔹AND bonus: we accept all insurance plans!! 🙌

⚡️Injury Spotlight: Hip Pain/Bursitis⚡️ This injury is more common than you may think. If not taken care of properly, hip injuries can also lead to problems in areas like your low back, knees, and/or glutes.

Scroll through ➡️ to learn more about signs & symptoms, common causes, prevention, and treatment.

💥Don’t let hip pain stop you in your tracks! We’re here to help you!

Do you suffer from chronic pain? 🔥 You are not alone! Millions of Americans are affected by chronic pain every year. Physical therapy is one of the health care disciplines that’s been shown to significantly reduce the effects of chronic pain. 💫

If you, or anyone you know, have been battling chronic pain, please give us a call and schedule a FREE consultation. And did you know, in most cases, you don’t need a doctor’s referral to be seen by a physical therapist which speeds up the recovery process even more. Let us give you the help you are looking for! ❤️‍🩹

✨Our Speed and Agility Camp is coming up the first two weeks of June! ✨ This is our yearly sports camp run by Buck and Steve, where participants have fun and work hard as they learn how to improve speed, strength, and sport agility, while also learning about injury prevention 💪🏻

🔹June 3-14
🔹Mon, Wed, Fri each week
🔹6:45am-8:00 am
🔹All sports, ages 7 and up
🔹Burgess Park in Alpine
🔹Call the Alpine office for more info and to reserve a spot 801-756-7061

Get FASTER, STRONGER, BETTER!! 🤩

⚡️Injury Spotlight: Rib Strain⚡️Have you ever dealt with it?

Scroll through ➡️ to learn more about sighs & symptoms, common causes, and treatment for this injury.

💥Don’t let the pain of rib strain get in the way of you enjoying life! We’re here to help you!

Good luck to everyone running the Boston Marathon today, including several of our patients! May the day be filled with all the excitement and energy that you have been dreaming of and training for! 🦄🙌💙🎉

✨Patient Spotlight: Izzy Bramble✨
“My name is Izzy Bramble and recently I suffered a lower back injury while playing soccer. As a competitive athlete who is constantly training and is always on the go, an injury was the last thing I wanted to deal with. Luckily though, going to Orrock Mendenhall PT, within about a week I was cleared and ready to play again, pain free! I seriously am so stoked to be back playing and competing healthy again! All thanks to the best, Orrock Mendenhall!” 🌟

So happy for your quick and healthy return to soccer, Izzy!! Keep playing hard and chasing your dreams! ⚽️💫

❓Did you know that every month we get together for breakfast and training? It’s a great way for our staff to have fun while learning and practicing skills to best serve our patients. 🧇🍶📝💙

✅ TIP TUES: Quality sleep empowers the body to repair itself, making it a non-negotiable ally in your journey towards optimal health. 🛌💪 Whether you’re recovering from an injury, dealing with chronic pain, or striving to improve your physical performance, never underestimate the healing power of a good night’s sleep. 🌟🌿

Here are a few healthy sleep tips:

💤 Try to get 7-9 hrs a night.

💤 Go to bed and get up around the same time every night, even on weekends.

💤 Sleep in a dark, quiet, cool place.

💤 Avoid eating or drinking caffeine at least 3 hours before going to bed.

💤 Avoid any screen time at least an hour before going to bed.

Let’s prioritize rest just as much as we do exercise and nutrition.

🌟It’s Contest Time!! Comment below for a chance to win a $10 Swig gift card! Tag friends for additional entries. Repost and tag us on your IG stories for 2 additional entries.

‼️EVERY answer (right or wrong) is entered to win!! Winner will be announced tomorrow evening (Friday March 29)

🔹Which fruit has the highest concentration of Vitamin C?

A. Orange

B. Papaya

C. Kiwi

D. Guava

✨Injury Spotlight: Shoulder Instability✨ Shoulder Instability occurs when the ball of the shoulder isn’t restrained properly by ligaments or cartilage and slides out of the shoulder socket either partially or fully.

✨This is a common overuse injury in swimmers, volleyball players, and athletes who play racket sports, but can also occur from sudden trauma to the shoulder like after a fall or a hard hit. Anything that forces the shoulder out of its socket and tears or overstretches the ligaments.

✨Swipe to read more about shoulder instability ➡️

✨We are here to help you get better faster and help you return to doing what you love. Call for a free consultation. We have three offices in Utah County to serve you 🤩

To HEAT 🔥 or ICE 🧊? Do you know when to use one or the other?

✅ As a general rule of thumb, use heat for lingering muscle pain and stiffness. And use ice for acute injuries/pain and with inflammation/swelling.

🔥Heat therapy improves circulation and blood flow to a particular area, which can soothe discomfort, increase muscle flexibility, relax muscles, and heal damaged tissue. Heat should NOT be used if there is bruising or swelling around the affected area. Also it should NOT be used with an open wound. Heat therapy can be used for longer periods of time than cold therapy: 15-20 min is beneficial amount of time, or even longer like with a warm bath.

🧊Ice/cold therapy reduces blood flow to a particular area, which can significantly reduce inflammation and swelling that are causing pain. It can also temporarily reduce nerve activity, also relieving pain. Ice/cold therapy should NOT be used on stiff muscles or joints. Also it should NOT be used on people with poor circulation. Ice/cold therapy should be used for shorter periods of time, several times a day: 10-15 min at a time.

🔹If you have any questions, give us a call and talk with one of our physical therapists. We are here to help you get better faster!